Over 1 in 5 Americans older than 65 have mild cognitive impairment (MCI). It’s an early stage of cognitive decline or memory loss. It usually impairs short-term memory but can also affect long-term memory over time.
Even more concerning is that MCI can progress into dementia, which 10% of U.S. adults age 65 and older already have.
Fortunately, there are ways to improve your long-term memory and cut your risk of MCI and dementia.
We’ll tell you all about those strategies below, so keep reading.
- Drink Alcohol in Moderation
Excessive alcohol consumption can cause prospective (short-term) and retrospective (long-term) memory loss.
Heavy alcohol use can shrink the hippocampus over time. The hippocampus, in turn, is a brain structure with a significant role in learning and memory.
When the hippocampus shrinks, the brain may be unable to remember what it learned. This is how chronic heavy alcohol use can lead to cognitive decline and memory loss.
If you drink, do so in moderation. This means setting a daily limit of two standard drinks (for men) or one (for women).
- Get Moving
There’s evidence that exercise can improve brain and cognitive health in older adults.
For instance, a 2020 study examined the effects of aerobic and stretching exercises. The 30 participants were 60 years old or above and had memory problems. Half went on an aerobic program, while the rest only performed stretches for 12 months.
Those who participated in the aerobic program had a 47% improvement in memory scores. By contrast, minimal changes occurred in the participants of the stretching group.
That difference may have to do with how exercise increases blood flow to the hippocampus. As a result, it brings more nutrients and stimulation to the brain structure.
Exercise also helps boost mood and sleep, factors that impact memory and brain health. All that should be enough reason for you to get 150 minutes of moderate physical activity each week.
- Sleep for at Least 7 Hours Each Night
Experts believe that long-term memory processing occurs during sleep. For one, they think this is when the hippocampus replays the day’s events for the neocortex. Then, the neocortex reviews and processes the memories for long-term storage and recall.
Sleep problems may interfere with those crucial memory processes. So the more sleep you lack, and the longer you let this happen, the worse things are for your long-term memory.
To avoid such consequences, allow yourself to get no less than 7 hours of quality sleep at night.
- Mind Your Diet
A healthy diet can help the body produce new neurons, a process known as neurogenesis. Neurons are brain cells that have roles in cognitive functions. For example, they help you think, learn, memorize, remember, plan, organize, and concentrate.
Eating healthy also affects synaptic plasticity. It does so by strengthening the connections between neurons. The stronger they are, the better your cognitive functions.
A healthy diet emphasizes fruits, vegetables, fat-free or low-fat products, and whole grains. However, it also includes fatty fish, like sardines, salmon, and trout. These fish are rich in omega-3 fatty acids that may improve brain function.
Consider talking to your doctor about taking brain balance supplements, too. These products may especially be helpful if you lack other nutrients.
Keep Your Long-Term Memory Intact
From exercising more to eating healthily, these can all help improve long-term memory. Don’t forget to drink in moderation, and as much as possible, get at least seven hours of sleep every night. These strategies can help keep your memory intact and may even aid in reducing MCI and dementia risk.
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