Rajiv was at a family event spending time with his visiting relatives.
“Rajiv, what was the name of that drink that you recommended to Manu Chacha a few months back?” asked his father. Rajiv couldn’t remember. He recalled having that conversation with his uncle but the name of the drink slipped his mind. “Let me think about it and I’ll get back to you.”
Ten minutes later he remembered the name.
On his way out, he couldn’t find his keys. He checked all of his pockets, his jacket, and also the key holder where his mom had always insisted they hang their keys when they were growing up. His young niece was watching him do the lost keys dance, running around the house with no leads as to where he left them. “Rajiv Mama what are you doing?” she asked.
“I’m looking for my keys,” he said distractedly.
His niece quietly slipped off of the chair she was sitting on and went to the end table in the living room where she remembered he put his keys. “Here they are!” she announced. “Remember, you said that you’ll put them here so they won’t get confused with Shilpa Chachi’s keys?”
“Oh ya!” he suddenly recalled.
Many people would assume that with such memory problems, Rajiv must be in his 40s or 50s if not older.
He is actually 31 years old. Our brains become fully developed somewhere between the age of 24 and 26. After that, without proper stimulation and good mental health, our brains begin to lose nerve cells and we can see signs of memory loss as early as our late twenties.
Regardless of your age, here are seven tips to sharpen your memory and protect against the development of Alzheimer’s or other forms of dementia as you age:
1. Stay mentally active. Engage in activities that keep your mind stimulated. Typical recommendations include doing crossword puzzles, but other word games or Sudoku puzzles also can help. Read a book or section of a magazine you ordinarily wouldn’t, learn a new language, or find a new route when driving.
2. Eat a healthy diet. Diets high in B Vitamins, especially Vitamin B6, and Omega-3 fatty acids are crucial in improving brain functioning and increasing memory. To learn more about how these vitamins improve memory and for recipe ideas, please visit our food and mood page.
3. Incorporate physical activity. Any type of physical activity, whether it be exercising in the gym, dancing around in your room or going for a walk with your friend, increases blood flow to your brain which can protect against memory loss. Try to engage in at least 20 minutes of aerobic activity every day. If you can’t do your best to take the stairs instead of the elevator, park farther away from the door of stores and malls, or walk to your nearest shop instead of driving. Any type of movement is better than nothing.
4. Lower stress levels. Chronic stress takes a toll on all systems of your body including your brain and its functioning. The longer our bodies are exposed to cortisol and other stress hormones, the more damage there is to brain cells, making it harder to create new memories. Specifically, stress hormones harm the cells in the hippocampus, a brain structure responsible for forming long-lasting memories. Research having done MRI studies show a decrease in brain mass in the hippocampus for those who are exposed to chronic and high levels of stress. Find a way to slow down and manage stress in a healthier manner to protect your brain and your body.
5. Seek help for depression. One of the most common reasons for memory loss in all ages is depression. Depression is often a side effect of chronic stress but it can also exist independent of stress as well. When people are depressed they tend to have decreased levels of serotonin (a neurotransmitter) which is necessary for attention and arousal. People who are depressed may be unfocused and thus don’t effectively store short term memories. Depression is not something that goes away on its own so seek appropriate treatment from your physician or a mental health professional to manage the depressive symptoms. Once depression is under control, memory problems often become resolved automatically.
6. Monitor your alcohol intake. Excessive alcohol intake interferes with the ability to form new long-term memories. Alcohol affects the functioning of the hippocampus and the longer and more than the person drinks alcohol the more damage is done to the brain structure. If you or someone you know might have an addiction to alcohol, contact your physician immediately for a referral to a alcohol addiction specialist.
7. Engage in social activities regularly. Socializing with others acts as a protective factor against depression and stress both of which are causes for memory loss. Get together with old friends or go out and meet new people. Talking with others and engaging in new activities can help improve overall mental health, keeping your mind sharp and thus improving memory as well.
If you are concerned about your memory loss, especially if it affects your daily activities, consult your physician for additional exams and treatment options.
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