Keeping Your Mind Alert

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KEY POINTS

• To help improve your mental alertness and memory, continue to learn and challenge yourself. You might read, take classes, or study a foreign language. You could play games, work puzzles, or volunteer.
• Mild to moderate exercise, done regularly, protects and improves your thinking. It may even help you grow new brain cells. Regular exercise helps you to be more awake and alert.
• It also helps if you eat a healthy diet and learn to manage stress. If you or your family members worry about your memory, see your healthcare provider.

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Keeping the mind alert is something everyone would like to do better. Memory loss is a common complaint as people get older, but it is not a normal part of aging. Memory problems can be caused by many things, including:

• Medical conditions such as Alzheimer’s disease, Parkinson’s disease, or a stroke
• Some medicines
• Alcohol or drug abuse
• Being tired
• Stress
• Depression
• Poor vision or hearing loss
• Lack of certain vitamins
• Feeling alone and out of touch with other people

Here are some things you can do to help improve your mental alertness and memory.

Challenge your mind

Mental activity keeps your mind sharp and your memory strong. If you continue to learn and challenge yourself, your brain continues to grow. You can exercise your mind by:

• Learning to play a musical instrument or to speak a foreign language
• Playing word games, doing crossword puzzles, or using an app to sharpen your memory
• Starting a new hobby, such as crafts, painting, or bird-watching
• Volunteering or finding other ways to stay involved with people
• Reading for enjoyment and to stay informed about what is going on in the world

Stay physically active

Daily physical activity can help improve blood flow to the brain. Mild to moderate exercise, done regularly, protects and improves your thinking. It may even help you grow new brain cells. Regular exercise helps you to be more awake and alert. If you exercise regularly, you will probably sleep better, too. Try to get at least 7 to 9 hours of sleep each night. Lack of sleep or poor-quality sleep can affect your ability to focus and remember.

Eat a healthy diet

• Eat a diet rich in fruits and vegetables, and low in fat, cholesterol, and sodium. Eating healthy doesn't mean giving up all sweets, salt, and snacks. It means eating these foods in limited amounts.
• Drink plenty of liquid every day. Most parts of the body contain water, including the brain, blood, and muscle. Lack of water can leave you feeling tired, making it hard to concentrate.
• Avoid illegal drugs and limit how much alcohol you drink. Too much alcohol can lead to weight gain, liver disease, brain damage, and other health problems. Women should have no more than 1 drink a day. Men under 65 should not have more than 2 drinks a day, and if they are 65 or older, they should not have more than 1 drink a day.
• If you smoke, try to quit. Talk to your healthcare provider about ways to quit smoking.

Manage stress

• Learn to manage stress. Ask for help at home and work when the load is too great to handle. Stress and anxiety can interfere with concentration. Find ways to relax. For example take up a hobby, listen to music, watch movies, or take walks. Try yoga, meditation, or deep breathing exercises when you feel stressed.
• There are several steps that you can take to help you manage daily activities and feel more in control.
  • Write it down. Use calendars, lists, or reminders on your cell phone.
  • Stick to a routine. Keep easy-to-lose items such as car keys in the same place. Complete tasks in the same order.
  • Set up cues. For instance, putting your keys on the ironing board can help remind you to turn off the iron before leaving the house.
  • Slow down. You may be forgetful because you have too much on your mind. Slow down and focus on one thing at a time.

If you or your family members worry about your memory, see your healthcare provider.