8 Ways to Improve Your Memory

By Eliana Osborn

Memory often starts slipping in small ways, like when you forget to make a restaurant reservation or misplace an important document. And though some instances can be chalked up to absentmindedness, others are good reminders that, as with the rest of your body, what you do on a day-to-day basis has an impact on your brain. Though researchers are still debating the connection between Ginkgo biloba and memory, there is some solid science out there that links certain activities, habits and even foods to how well you remember things.

Good Conversation
When you engage in a pleasant conversation with someone, you get more out of the encounter than just a satisfactory social experience. Researchers at the University of Michigan studied different styles of communication to see what, if any, effect they have on the brain. The results showed that talking in a negative or competitive way doesn't yield any benefits. However, when the conversation was affable and engaging, they observed a temporary boost in executive function, a cognitive process that includes memory. The findings suggest that when you're participating in a meaningful conversation, you're more apt to try to understand the other person's perspective and even infer what she will say next, thus stimulating the area of the mind linked to memory. So go ahead and chat the next time you're at the water cooler; your memory will thank you for it.

Stress
Ever gone to the kitchen and stood there, realizing you have no idea why you're there to begin with? It's a common memory problem that stems from stress, according to Bill Scott, CEO of BrainPaint, a neurofeedback system used by therapists to better understand brain activity. "When you're stressed, the hormone cortisol increases in your brain and washes out short-term memory." The fix? Train your brain to work better, even in the face of stress and anxiety. Meditation or deep-breathing exercises can help calm you down, get you centered and keep your mind in tip-top shape.

Reduce stress with these all-natural chill pills.

Learning Another Language
A study presented at the American Academy of Neurology's annual meeting in April 2011 suggested that the more languages you know, the better your memory. Researchers studied 230 men and women and found that there is a "protective effect on memory" in people who speak two or more languages, which decreases their risk of developing memory issues later in life. Furthermore, the number of languages you speak directly correlates with your reduction in risk. According to the study, "people who spoke four or more languages were five times less likely to develop cognitive problems compared to those who only spoke two languages." Even those "who spoke three languages were three times less likely to have cognitive problems compared to bilinguals." Luckily, it's never too late to learn a new language, whether you study it on your own or decide to enroll in a class at your local community college.

Beet Juice
Loaded with nitrate, which gets converted into nitrite in the body and helps improve blood flow, beet juice has been found to help keep your mind sharp. Scientists at Wake Forest University tested the effects of nitrate-rich foods, such as beet juice, on memory after recent findings linked dementia and poor cognitive abilities to lack of oxygen in certain areas of the brain. Because nitrites seem to inherently know which part of the body needs more blood flow, it's been suggested that consuming foods with high levels of nitrate, like beets, celery, cabbage and spinach, can help protect you from dementia as well as keep your mind sharp as you age.

Eating a Mediterranean Diet
A Rush University study published in The American Journal of Clinical Nutrition found that the already tasty foods common to Mediterranean cuisine are linked to "slower rates of cognitive decline in older adults." Study participants whose daily diets contained vegetables, legumes, olive oil, fish, and moderate wine and alcohol consumption had the least amount of cognitive decline, while other participants who followed basic healthy-eating principles did not see the same benefits. Ready to make the switch to a more Mediterranean-influenced diet? An easy first step is to use olive oil for all of your cooking needs.

Obstructive Sleep Apnea (OSA)
This disorder is marked by short periods of sleep in which the sufferer stops breathing, causing him or her to awake briefly throughout the night. When left untreated, OSA can result in daytime sleepiness and forgetfulness. However, a recent study published in the American Journal of Respiratory and Critical Care Medicine found the decline in memory may not simply be due to a lack of zzz's. During the periods of non-breathing, OSA patients were actually deprived of oxygen, resulting in a decrease in gray matter (neural tissue in the brain). The areas of the brain most affected? The ones dedicated to reasoning, attention and memory. The most common treatment for OSA sufferers is a continuous positive airway pressure (CPAP) machine, which provides a constant stream of air via a face mask. The good news? The study also showed that patients who used the CPAP treatment for three months experienced an increase in brain tissue, thus reversing the damage caused by OSA. Surgery is also an option for OSA sufferers. If you're concerned about your sleeping patterns, consult a medical professional.

Cardiovascular Risk
There's more at stake than just your heart when conditions like high cholesterol and high blood pressure put your cardiovascular health at risk-your brain may be in danger, too. A 10-year study presented at the 2011 American Academy of Neurology's annual meeting showed that participants with higher levels of risk for cardiovascular disease were "more likely to have lower cognitive function and a faster rate of overall cognitive decline compared to those with the lowest risk of heart disease." The study also found that women experienced a worse decline in memory than men (7.1 percent decline in memory scores versus a 2.8 percent decline when both sexes showed a 10 percent higher risk of cardiovascular disease). Invest in your heart and mind by assessing your risk at the American Heart Association's My Life Check webpage and educating yourself on cardiovascular health.

Exercising Your Mind
According to Harry Lorayne, author of Ageless Memory, we need to think of the brain as a muscle. "If you left your right arm dangling for six months, not doing anything, how would it work? Your brain is the same way," Lorayne says. The best way to keep your memory strong is by consciously using it every day. For example, if you find you have a hard time remembering things like phone numbers or names, dedicate time daily to memorizing them until you can retain the information. It might not be the most entertaining way to spend an hour, but you'll be amazed at the results.

Original article appeared on WomansDay.com.

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