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This article was co-written by Michelle Shahbazyan, MS, MA. Michelle Shahbazyan is the founder of The LA Life Coach, a life, family and career coaching company based in Los Angeles, California. She has over 10 years of experience in life coaching, counseling, inspirational speaking and matchmaking. She holds a bachelor’s degree in applied psychology and a master of science in building materials and technology management from Georgia Tech University, and a master’s degree in marriage and family psychology from the following school. Phillips University.
There are 25 references cited in this article that you can view at the bottom of the page.
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Regardless of age, sometimes memory mistakes seem to let us down. Fortunately, there are ways to help you maintain a sharp mind, so your mental health will also become more optimistic. Keeping your mind sharp also helps you to anticipate situations more effectively and make more informed decisions as you age.
Steps
Practice cognitive skills
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Exercise every day. Exercise has magical benefits for both physical and mental health, dispels depression and boosts immunity. [1] X Trusted Source Mayo Clinic Go to Source Furthermore, being physically healthy has also been shown to help keep the mind sharp as people age. [2] X Research Source
- Especially after the age of 40, daily exercise will help maintain alertness in the prefrontal cortex. A study has shown that elderly people who exercise are more likely to outperform decision-making tasks than those who don’t. [3] X Research Sources
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Adopt a healthy diet. Brain and heart health are key to maintaining our ability to retain memories as we age, and may even contribute to the prevention of dementia. [4] X Trusted Source Harvard Medical Schop Go to the source Avoid trans fats and saturated fats, which damage blood vessels in the brain, make sure your diet includes:
- Healthy fats like olive oil and omega-3 fatty acids are found in fish like salmon. [5] X Harvard Medical Schop Trusted Source Go to Source
- Antioxidants contribute to the optimal functioning of the brain; even dark chocolate counts! [6] X Research Sources
- Lots of fruits, vegetables and whole grains; These foods can help reduce your risk of stroke. [7] X Harvard Medical Schop Trusted Source Go to Source
- A moderate amount of alcohol. They’re right: a small amount of alcohol can help reverse dementia by maintaining good cholesterol and insulin levels in the blood. [8] X Trusted Source Harvard Medical Schop Go to the source Be careful though: too much alcohol can have the opposite effect, even leading to temporary memory loss. [9] X Research Source
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Get enough sleep. Fatigue will reduce mental capacity; On the other hand, a well-rested brain will be able to function optimally.
- The brain stores everyday memories while we sleep, so you need rest to be able to remember even the smallest details of everyday life. [10] X Research Source
- You might consider taking a nap after learning something new or important to help your brain retain memory. [11] X Research Source
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Use your brain instead of your computer. Math helps you to enhance your logical thinking and problem-solving abilities. You can practice this easily, especially with simple things like calculations in your head or on paper. Many people have long stopped doing division calculations since leaving high school; Try to recalculate someday.
- When you go grocery shopping, try adding up the prices of the items in the cart. There is no need to add up the exact amount; you can round the price to the nearest value. When you go to the checkout, you will see how accurate you are!
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Non-stop learning. A Harvard University study found that higher educational attainment is associated with better memory capacity as we get older. [12] X Trusted Source Harvard Medical Schop Go to Source Even if you didn’t go to college before, you can continue to educate yourself throughout your life.
- Go to the library to supplement your knowledge. Libraries are a great place to relax, think and focus on research. If you have free time, bring a book to the park or to a coffee shop. All of these things can help you maintain a sharp mind and improve your optimism.
- Enroll in a class at a community college. The best courses require mental and social activity, such as photography or quilting. [13] X Trusted Source Association for Psychpogical Science Go to the source You also have the added benefit of meeting new people and making new friends!
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Make the “mental muscles” flexible. You can improve your memory capacity in areas such as logical thinking, problem solving, orientation, and thought processing by solving puzzles and doing difficult exercises. Challenging your brain can help you improve your logical thinking skills and gain more confidence in problem-solving in a given situation.
- Try solving crosswords. [14] X Research Source Older adults who do crossword puzzles often score higher on cognitive tests than those who don’t. Although researchers do not claim that puzzles can improve intellectual ability, or that people with higher intellectual abilities often prefer to play puzzles because they can solve them, but you should give it a try. , because this won’t hurt! [15] X Trusted Source American Psychpogical Association Go to Source
- Computer gaming. According to a Harvard University study, a game called NeuroRacer has been shown to improve the ability to multitask, maintain memory activity and concentration of older people participating in the game. . [16] X Research Source
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Pay attention to all senses. Scientists have discovered that using all of our senses can activate different regions of the brain, which in turn help us retain memory. In one study, participants were shown images with scent and images without smell, and they found that players were better able to recall the scent images than those without. smelly. [17] X Trusted Source Harvard Medical Schop Go to Source
- Applied in practice, this is similar to using mindfulness methods to perceive the sights, smells, sensations, and sounds around us in a given situation for later recall. events more clearly.
- You can also try sucking on peppermint candies. Peppermint essential oil has been shown to aid memory and alertness. [18] X Trusted Source PubMed Central Go to source You can suck on a mint when you read new information or learn something you need to recall later.
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Try using your non-dominant hand to do things in your daily routine. This can be a huge challenge, especially when we’re trying to write or type, but it’s a great way to force ourselves to focus on both hemispheres of the brain.
- Sit down and try writing on a piece of paper with your left hand. Perhaps the words you write down will be squiggly at first, but over time you will gain more control over your tense shoulders and easier control. This exercise is often used to treat epilepsy patients. [19] X Research Source
Keep a positive attitude
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Look for special abilities. No matter what stage of life we are in, we can all learn new things and develop our talents or skills. Developing new skills will boost your confidence. [20] X Research Source
- Try sports like rollerblading or tennis, join a choir or an amateur comedy club. Lower your expectations and don’t be too perfectionist; Have fun, meet people and do your best. [21] X Research Source
- Some skills like learning a foreign language or computer are also very helpful in keeping the mind sharp. [22] X Research Source
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Express your creativity. Creativity isn’t just about maintaining a clear mind and optimistic attitude: it forces you to think and makes your “mental muscles” more flexible. The fruits of being active will strengthen your confidence and help you enjoy life.
- Try your hand at writing poetry, sewing, playing an instrument, gardening, or drawing. If you don’t have artistic or creative inspiration, baking or journaling are also great ways for you to express yourself without requiring a lot of skills.
- Try applying creative solutions to everyday tasks, such as going shopping with a limited amount of money, or creating a new dish that is suitable for your diet or with a limited number of ingredients. Keep an optimistic attitude about your ability to find solutions in everyday situations. [23] X Research Sources
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Serve the community. Especially as you get older, giving back to the community will give your life more meaning and personality. You will have a positive outlook on life and an optimistic attitude about age. [24] X Research Source
- Try giving meals to the homeless, volunteering at senior centers or working with youth at local organizations. Regular scheduled volunteer work can help you make more friends and help people.
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Adjust your perspective. Yes, when we are old, we cannot do everything like when we were young. But instead of thinking it’s a failure, take it for granted and focus on what you can do. [25] X Research Sources
- Attitude adjustment is also about assessing the current situation with a fresh perspective. In many ways, attitude is everything: you can turn a negative thought or experience into a positive one. For example, you may not remember as well as you used to, but instead of seeing it as a failure or a shame, acknowledge it as the natural outcome of a good life. [26] X Research Sources
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Be grateful. Scientists have conducted hundreds of studies on the benefits of a grateful attitude, including the benefits of enhancing feelings of happiness and satisfaction in life. [27] X Trusted Source Greater Good Magazine Go to Source There are several methods you can try to cultivate gratitude:
- Write a letter thanking someone for making a good change in your life and send it to them with a gift. [28] X Trusted Source Greater Good Magazine Go to Source
- Take the time to write gratitude notes. Set aside a day (or more) each week to write down at least three things that you have experienced and feel lucky about. They can be big or small. Describe how they made you feel. You can do this every day, such as writing every night before bed, to cultivate gratitude. [29] X Trusted Source Greater Good in Action Go to Source
Memory support
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Write the necessary tasks on paper. You can’t (and don’t need to) remember everything, so make it a priority to save space in your brain and use “shortcuts” to remember things that don’t need to be kept in your head. [30] X Trusted Source Harvard Medical Schop Go to Source Writing it down is a must-have solution to ensure you don’t miss appointments, forget to take your medication, or forget to do other important things that you can’t risk. risk miss.
- Try using self-adhesive sticky notes or a marker board at the office to jot down daily reminders or tasks. [31] X Research Source
- Use a calendar or planner to keep track of important upcoming events and deadlines at work. You should also make a list of what to buy when you go to the grocery store.
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Repeat important details. Repeating what others tell you can help your brain deepen it and make it easier for you to recall it later. [32] X Harvard Medical Schop Trusted Source Go to Source
- When you meet someone new and hear them introduce themselves, repeat their name then and again at the end of the conversation. You can do this naturally: at the beginning of the conversation, say, “Nice to meet you, Lan.” Then, before you say goodbye, repeat again, “It was a pleasure talking to you, Lan.”
- Repeat your doctor’s instructions, and if necessary, write them down to make sure you remember them correctly.
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Practice meditation or yoga. By learning methods to calm your mind and focus your attention, you can improve your clarity of mind, which has a positive effect on memory and attention span. [33] X Research Resources www.theatlantic.com/health/archive/2013/05/study-meditation-improves-memory-attention/275564
- In one study, participants who practiced mindfulness exercises for about 20-30 minutes a day scored higher on standardized memory tests than those who took nutrition classes.
- Mindfulness is a form of meditation in which the practitioner sits and breathes slowly, while focusing the senses, such as breathing in and out of the body. You should try to meditate twice a day, 10-20 minutes each time. [34] X Research Resources www.theatlantic.com/health/archive/2013/05/study-meditation-improves-memory-attention/275564
Get help
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Acknowledge that there are times when you need the help of others. As we get older, our intellectual capacity also declines, no matter how hard we try to keep a clear mind: that’s the reality of life. It’s important that you stay with the people you trust and love, so that as we get older we can rely on them to make important decisions when situations arise.
- As people get older, people often misremember events that didn’t actually happen. Being around a younger person, such as an adult child, can aid your memory if you need to recall an event that happened many years ago. [35] X Trusted Source American Psychpogical Association Go to Source
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Guardianship Authorization. Before you need a guardian, determine who will act as your guardian should your intellectual capacity at some point decline. You should hire a lawyer to do legal filing when the time comes. [36] X Research Source
- If you do not authorize guardianship, the court will usually appoint one of your closest relatives, which can be your siblings, spouse or children. If you have trouble with your loved ones (which is very common), you should appoint a guardian yourself, do not entrust this important decision to the court.
- Write a will stating your wishes for property and end-of-life care. If you unfortunately have memory loss, you need to be sure that no one can make decisions against your will and control you. [37] X Research Source
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Make health-related decisions now. You can make important decisions about your current and future health care, and put it in writing so that the guardian has your wishes in mind. [38] X Research Source
- If you live in the US, a lawyer will help you follow the process, but usually they will recommend an advance directive (Advance Directive), which includes a living will (Living Will), power of attorney ( Power of Attorney or Proxy) (usually includes a guardian, but is not required), and your wishes for resuscitation and intubation (eg orders not to resuscitate). [39] X Research Sources
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Help. If you think you may have a neurological condition like Alzheimer’s or dementia, reach out to loved ones and ask for help. You can choose treatment and health care plans in case you are battling these diseases.
- Symptoms of Alzheimer’s disease can start at any age, and if they occur before age 65, it’s called “early-onset Alzheimer’s disease.” [40] X Trusted Source Mayo Clinic Go to Source
- Feelings of anxiety and fear are completely natural if your memory is getting worse and worse. But talking to your children or loved ones now will help secure your future. You can still live a happy and productive life even after a diagnosis. [41] X Trusted Source Mayo Clinic Go to Source
Advice
- Read books to increase knowledge.
- Share views and ideas with others. Help people solve their problems, and you will have a rich experience.
- Focus on things to remember by visualizing images in your head.
- Join a new club. Trying new and different things will help your brain work in different ways, resulting in you becoming a quick minded person.
- Learning a new language is considered a great form of brain exercise for many people. Moreover, knowing a new language will open up career prospects for you later.
- It’s important that you maintain your focus on something new every day and get a good night’s sleep. Meditation, yoga and good nutrition will help you relax, stay healthy and optimistic.
- Read often. This will help you improve your cognitive skills.
- Draw a red dot on the wall and focus on it. This will help you improve your concentration.
- Sleep 7-8 hours a day, depending on need. The maximum number of hours of sleep needed will vary by age.
- Be confident and think well of yourself.
Warning
- Beware of people trying to think for you. However, you should also be open to helpful advice. When you have a sharp mind, you will know what advice is good.
- Don’t please everyone, because there are people who will take advantage of you. If you maintain a clear mind, this is less likely to happen.
- Focus on what you want to do instead of just what people want you to do.
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This article was co-written by Michelle Shahbazyan, MS, MA. Michelle Shahbazyan is the founder of The LA Life Coach, a life, family and career coaching company based in Los Angeles, California. She has over 10 years of experience in life coaching, counseling, inspirational speaking and matchmaking. She holds a bachelor’s degree in applied psychology and a master of science in building materials and technology management from Georgia Tech University, and a master’s degree in marriage and family psychology from the following school. Phillips University.
There are 25 references cited in this article that you can view at the bottom of the page.
This article has been viewed 14,293 times.
Regardless of age, sometimes memory mistakes seem to let us down. Fortunately, there are ways to help you maintain a sharp mind, so your mental health will also become more optimistic. Keeping your mind sharp also helps you to anticipate situations more effectively and make more informed decisions as you age.
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