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Forgetting where you put your keys or having trouble remembering someone’s name is a rite of passage for many as they get older.
But just because we anticipate such struggles doesn’t make it any easier to accept. slow memory loss.
a A decade of research More than 29,000 seniors (ages 60 and older) in China found that the following half-dozen healthy lifestyle factors were associated with a slower rate of memory decline.
The findings of the study also held true among the 20% of participants with the apolipoprotein E (APOE) gene, the strongest known risk factor for Alzheimer’s disease and similar dementias.
eat healthy
It may come as a surprise, but eating healthy foods has the strongest effect on slowing memory decline.
In determining which people ate the healthiest, researchers looked at their intake of:
- fruit
- vegetable
- fish
- meat
- dairy products
- salt
- oil
- egg
- grain
- beans
- nuts
- tea
According to research:
“Ultimately, these factors were considered healthy if participants consumed at least seven of the 12 foods for their diet in adequate amounts per day…”
See below for tips on what to eat and what not to eat.
engage in cognitive activities
Studies show that keeping your mind active and focused is the second strongest effect on memory retention. Examples of such activities — which researchers say he should do at least twice a week — include:
- write in
- read
- play mahjong or other games
For more information, see Crossword Puzzles vs. Online Games: Which Is Better to Protect Your Brain?
Stay active by moving your body
Studies show that exercise is the third most effective in preventing memory decline.
At least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity per week are considered “health factors,” researchers say.
If you’re on a tight budget but want to be more active, read 5 Free and Inexpensive Ways to Exercise at Home.
stay socially active
Researchers have found that regular social contact, such as seeing family and friends, also helps with memory retention. If he does this at least twice a week, he will most likely benefit.
Other examples of social interactions cited by researchers include:
- Joining a meeting or attending a party
- trip
- online chat
quit smoking or never start smoking
Both ex-smokers and never-smokers believe that avoiding tobacco improves memory.
Smoking is also expensive and puts your wallet’s health at risk. For more on how you shouldn’t spend your money in the golden age, check out 10 Stupid Ways Retirees Blow Your Savings.
sobriety
Not drinking a single drop of alcohol is thought to be the most likely to prevent memory loss as the years go by.
In this study, researchers note that the more you pursue the healthy lifestyle elements on this list, the better you are likely to be.
“Each lifestyle factor contributed differently to slowing memory decline, but our results showed that participants who maintained more of the healthy lifestyle factor were more likely to have the healthy lifestyle factor.” We showed that memory decline was significantly slower than fewer participants.”