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Nearly everyone has walked into a room and immediately forgotten why, misplaced an item they just <\/em>had, or failed to pick up an important ingredient while grocery shopping. These things are normal.\u00a0<\/p>\n But if the thought of forgetting bigger, more important things stresses you out, you\u2019re not alone.\u00a0<\/p>\n \u201cMemory<\/a> is the big ticket item. This is something that affects us all,\u201d says Dr. Gary Small, professor and chair of psychiatry at Hackensack Meridian School of Medicine.<\/p>\n Small, who specializes in geriatric psychiatry, says he got into it because he was fascinated by the fact that many cognitive problems progress gradually, which led him to focus on prevention.<\/p>\n \u201cA big aha moment was that for the average person, genetics have less of an impact on how well our brains age<\/a> than non-genetic factors, which means a lot of what happens to our minds as we age is under our control, to some extent,\u201d Small tells Fortune<\/em>.<\/p>\n Because of this, working to sharpen memory<\/a> skills is important at any age. He says, however, that it\u2019s easier to protect a healthy brain than it is to try and repair a damaged one. But points out that \u201cIt\u2019s never too early or too late to start protecting your brain..\u201d<\/p>\n While doing day-to-day tasks puts the brain to work, Small suggests some specific ways to exercise the brain to get the biggest bang for your neural buck.<\/p>\n Small suggests playing games<\/a> or puzzles<\/a> that \u201ctrain and not strain\u201d your brain.<\/p>\n \u201cYou want to find the kind of puzzle or game that is challenging and engaging and fun, but not too difficult,\u201d he says.<\/p>\n \u201cIf it\u2019s too difficult, it\u2019ll be stressful and you\u2019re going to give up. If it\u2019s too easy, it\u2019s just going to be routine<\/a> and not really going to activate your neural circuits.\u201d<\/p>\n Make sure to choose activities you enjoy. If you like word puzzles like Scrabble or crosswords, stick to those. Concentration or matching games are also helpful for memory<\/a>, as they help improve short term memory and problem solving skills, Small says.<\/p>\n Another memory-boosting suggestion that might come as a surprise? Video games. Racing games with informative road signs and distractions increase multitasking skills, hand-eye coordination, focus, and peripheral vision, according to Small.<\/p>\n \u201cPlaying that for a couple of weeks can help a 70-year-old multitask, as well as a 20-year-old,\u201d he says.<\/p>\n In fact, one 2007 study<\/a> found that surgeons who play video games are more skilled and less likely to make mistakes on the operating table.\u00a0<\/p>\n However, Small does warn against too much time spent playing games in virtual realities..<\/p>\n \u201cA big part of memory<\/a> is focusing attention and getting information into your brain. So it can be a big distraction if played too much, especially if playing these games just becomes a habit versus something that is stimulating,\u201d Small says about video games in general.<\/p>\n If done with balance, games\u2014digital or not\u2014can have a great impact on brain stimulation and memory<\/a>.<\/p>\n Studies show that strong social ties are crucial to a happier life<\/a>. But social connectedness can also lead to improved brain health, as it stimulates attention and memory.<\/p>\n Small says taking a daily walk<\/a> with a friend to chat and catch up can actually be a \u201ctriple threat against Alzheimer\u2019s disease<\/a>.\u201d<\/p>\n \u201cYou get the cardiovascular workout, you\u2019ll have the empathetic conversation, which is interesting and engaging, plus it will give your neural circuits a good workout,\u201d he says.<\/p>\n People with strong social ties are less likely to experience cognitive decline<\/a> than people who spend most of their time alone. So not only can time with loved ones boost your mood, it\u2019s also scientifically proven to be good for you!<\/p>\n Small says the next way to improve memory<\/a> care is a technique with its own easy-to-remember phrasing: Look<\/strong>, snap<\/strong>, connect<\/strong>.<\/p>\n Look: <\/strong>Focus your attention. Small says the biggest reason people forget things is due to distractions, so try to remain clear-headed and focus on the topic at hand.<\/p>\n Snap: <\/strong>Create a mental snapshot of what you want to recall later, which leverages the brain\u2019s natural ability to recall things visually.\u00a0<\/p>\n Connect:<\/strong> Link those mental snapshots to a meaning, like a sweet moment or an important figure or time in your life.\u00a0<\/p>\n \u201cIf you make something meaningful, it will be memorable,\u201d Small says.<\/p>\n One of the hardest things to remember is names and faces, so using this technique to think of a character or personality trait someone has (look) while taking a mental picture of a physical trait they possess (snap) and combining those things together mentally (connect) can be a structured way to remember details.<\/p>\n By now, everyone probably knows being active is beneficial for our physical health. Exercising also improves brain health.<\/p>\n When you do aerobic exercise<\/a>, your heart pumps oxygen and nutrients to your brain cells. Human bodies produce proteins that enhance neural connections in the brain, which work to support sensory, motor, and cognitive skills that regulate behavior<\/a>. Plus, exercising produces endorphins, which give a mood boost, further improving brain health (a happy brain really can mean a healthy one<\/a>).\u00a0<\/p>\n \u201cBut you don\u2019t have to become a triathlete to gain these benefits,\u201d Small says. Studies show just a 30-minute brisk walk<\/a> can lower risk of Alzheimer\u2019s disease<\/a> and overall cognitive decline.<\/p>\n Current research shows aerobic exercises<\/a> like walks and swimming are great for reducing the risk of Alzheimer\u2019s<\/a>, but physical exercise can also come from things like gardening, cleaning, or cooking.<\/a>\u00a0<\/p>\n Restrictive dieting<\/a> and fasting<\/a> aren\u2019t necessary to strengthen brain function, but Small says it is important to consider consuming foods that will make your brain happy.<\/p>\n He recommends a Mediterranean-style diet<\/a>, which is great for brain health. Eating fish<\/a> and nuts<\/a> that include anti-inflammatory omega-3<\/a> fats protect brains from excessive inflammation, which can accelerate brain aging.\u00a0<\/p>\n Limiting the amount of processed foods<\/a> and refined sugars also helps lower the risk of developing diabetes, which increases the risk of dementia and Alzheimer\u2019s<\/a>.<\/p>\n<\/div>\n\n1. Play games and puzzles<\/strong><\/h2>\n
2. Be socially connected<\/strong><\/h2>\n
3. Look, snap, connect<\/strong><\/h2>\n
4. Physical exercise works out the brain, too<\/strong><\/h2>\n
5. Eat a well-balanced diet<\/strong><\/h2>\n