General Tips for Memory Problems
Memory problems can be due to stress, lack of sleep, lack of concentration, fatigue, medication side effects, alcohol use, brain injury, depression, or Alzheimer’s disease and the good news is that memory is a skill which can be improved. Improving memory performance depends on many factors, such as your lifestyle, health, and cognitive abilities.
Some general tips include:
- Following a healthy, balanced diet, staying hydrated and exercising regularly.
- Consuming less added sugars and maintaining adequate weight.
- Keeping blood pressure, cholesterol, and blood sugar in check.
- The brain should be trained daily by living a mentally active life and learning new skills.
- Paying closer attention to details in the moment.
- Using mnemonic devices, such as rhymes and acronyms.
- Practicing spaced repetition, which means reviewing information at intervals.
- Training your brain with games, puzzles, or new skills.
- Limiting stress and getting enough quality sleep.
- Breaking tasks and instructions into simple steps.
- Using reminders, notes, calendars, and alarms.
- Adapting your environment to rely on memory less.
- Practicing mindfulness and meditation daily.
- Spending time with others and staying organized and socially active.
- Curcumin and other anti-inflammatory foods can be included in the diet.
What are some tips to control age-related memory loss?
• Focus your attention. If you have trouble retaining first-time information, such as when you meet someone, practice mindful awareness. As the person says his or her name, focus on the name’s sounds.
• Get a cue. If you can recall only some parts of a memory, using a mental hint or signal often triggers more details. For example, if you cannot remember someone’s name, think about everything you know about him or her, like a job, hometown, or hobby.
• Make a mental link. When you learn information you know you want to use later, make a mental link to it. For instance, if you want to recall an article you read, focus on a keyword or phrase in the title, or a picture that goes with the context.
Medication to improve memory loss?
Depending on the cause and severity of your memory loss, different medications may be helpful. The most common type of medication for memory loss are cholinesterase inhibitors, which work by increasing the levels of a chemical messenger involved in memory and judgment. These drugs are approved for mild to moderate Alzheimer’s disease, but they may also help with other forms of dementia. Some examples of cholinesterase inhibitors are Donepezil, Rivastigmine and Galantamine. They must be prescribed by your doctor.
Another type of medication for memory loss is memantine (Namenda), which works by regulating the activity of another chemical messenger involved in learning and memory. This drug is approved for moderate to severe Alzheimer’s disease, and it can be combined with a cholinesterase inhibitor.
These medications may help slow down the progression of memory loss, but they do not cure or reverse it. They may also have side effects, such as nausea, vomiting, diarrhea, headache, dizziness, or confusion.
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