How Do I Keep from Getting So Forgetful?

Question: I am going to be 75 this year and I would like to know if there is anything I can do to keep myself from getting forgetful.

Are you finding yourself going to the refrigerator, opening it and staring blankly into it because you forgot what you were looking for? That is very normal, just go back to where you were before you went to the refrigerator and it will trigger the memory of what you went there for in the first place.

That is normal brain aging.

It is normal to get forgetful as we age, but there are things that you can do to help your brain stay as sharp as it can be. The National Institute on Aging recommends that you use a combination of physical exercise, continuous mental stimulation, social engagement and a healthy lifestyle. Key habits include regular aerobic exercise, learning new skills (like a language or instrument), maintaining strong social connections, eating a brain-healthy diet (like Mediterranean) and securing 7-9 hours of sleep.

Let’s break that down in detail that is manageable for you to do daily.

Physical exercise can be anything that makes you breathe deeply. Getting oxygen into your bloodstream and then into your brain is a critical part of physical exercise. If you can take walks, take them when it is not hot outside. A cool brisk walk not only brings fresh air into your lungs but also stimulates your brain to help it be less foggy.

If your mobility is limited, try sitting in a chair and swinging your arms from your sides up above your head. Breathe in on the upswing and breathe out on the downswing. Do it slowly so as not to hyperventilate. Take it slow and easy. Ten swings up and ten swings down should do the trick. As you move your arms up to the side, your lungs expand allowing for more oxygen to enter your lungs.

Turn on your favorite music and dance like no one is watching you. This is great aerobic exercise, and it increases the blood flow to the brain. It can increase the size of your hippocampus, an area of your brain involved in storing memories.

If your mobility is limited and you can’t dance, raise your arms up and down to the beat of the music.

Challenge your brain with puzzles, crossword puzzles and Sudoku. Games such as chess and cards are wonderful also. Learn new skills like knitting, needlepoint, or crochet. Write down your history so that you can share it with your family. Reaching far back to your childhood and sharing the funniest and most impactful memories will not only help your mood but it will also challenge your brain to tackle familiar and less thought of memories.

Think of the things you always wanted to do and then do them! Learn a new language at a college or online. Take music lessons or go to a local church for Bible study. All these activities will inspire you and challenge your brain.

Stay socially active in your community. Volunteer at the food bank, library, elementary school or senior center. Meaningful human interaction stimulates brain function and reduces the risk of cognitive decline. Participate in clubs and maintain regular contact with friends and family.

Change your diet to a healthy diet. By eating brain-healthy foods like vegetables, fruits, whole grains, nuts, and omega-3 fatty acids (e.g., salmon), you will be enriching your body with foods that help your mind and body to heal. Drink water to rehydrate your body and brain and flush out toxins. If you have liver or kidney issues, make sure to speak to your doctor about the quantity of water you can drink per day.

We don’t realize how much damage we do to our bodies when we eat processed foods that are filled with excessive sugar, and saturated fats. Stay away from "bad" oils. Key oils to avoid or limit include soybean, corn, canola, cottonseed, sunflower, safflower, grapeseed and rice bran oils. These oils are highly processed seed and vegetable oils — often called the "hateful eight." They are refined, bleached and deodorized, potentially causing inflammation in the brain.

Make sure to prioritize sleep. Good quality sleep is 7-9 hours a night. Try not to nap during the day so that you can have a full restful sleep at night. It is essential for memory consolidation and brain repair.

Try to manage your stress. By focusing on being mindful and productive in your life, you can help to control your cardiovascular risk factors like high blood pressure and diabetes, which directly impact brain health. Practice stress reduction techniques such as meditation or yoga. Take quiet time to focus on the positive in your life and be grateful for it.

Try to stay organized by using calendars, to-do lists and dedicated places for essentials. This will be helpful to reduce the cognitive load on your brain and create less stress on your heart. A cluttered home creates chaos in your brain. The more organized you are, the better and healthier it is for you.

As always, consult your doctor before making any lifestyle changes.

By practicing stress reduction techniques, challenging your brain with new skills, eating a healthier diet and being more mobile, you should be well on your way to staying sharper, more organized and all around healthier in both body and mind.

Kimberly Jensen has been working with Quail Park as a Senior Resource Advocate for over ten years and has helped hundreds of families find solutions to their senior problems. If you have a question, you can send it to her at KimberlyJ@QPCypress.com or call (559) 737-7443.