Don't Forget

Improve your memory with these brain-healthy tips.

Have you tried a Sudoku puzzle? Played with an iPod? Or read Oprah's latest recommendation? Keeping your brain nimble with new, stimulating and challenging activities is the best way to keep your mind sharp as you age, says Ronald Petersen, M.D., Ph.D., Mayo Clinic neurologist and a specialist in memory disorders.

"Brain exercise doesn't need to be the equivalent of heavy weightlifting," he says. "Playing board games, reading, taking classes or anything that engages your mind helps." But puzzles and books alone won't keep your mind in top shape. Dr. Petersen advocates overall healthy living, with exercise, a balanced diet and strong connections to family and friends. Here are some tips:

• Exercise: Research suggests that regular exercise slows mental decline. For example, one study with 6,000 participants found that the women who walked the most blocks per week had the lowest levels of mental decline during six to eight years of follow-up.

• Eat well: What's good for the heart is good for the brain. Follow a heart-healthy diet that's low in fat and heavy in antioxidant-rich fruits and vegetables. Antioxidants may help prevent cholesterol from clogging arteries and slowing blood flow to the brain.

• Stay connected: Volunteer, see friends or take in arts events. "Avoid the tendency to become reclusive," Dr. Petersen says.

• Take care of yourself: Depression, heart disease, sleep disorders and other medical conditions can affect mental acuity. Consult with your doctor if you have concerns, especially if forgetfulness is affecting your job or judgment.

So what if you do a Sudoku a day and you still can't find your keys? Don't panic, Dr. Petersen says. Some mental abilities do change with age. Learning new things can take longer. Recalling facts from long ago might be harder at times. Doing several activities at once can be challenging.

But memory-boosting strategies can prevent frustrating forgetfulness. Try the following:

• Pay attention: Listen, focus and do one thing at a time. Distraction often causes forgetfulness.

• Put everything in its place: Have specific places to keep keys, glasses and wallets.

• File instead of pile: File bills, medical information and other important papers so they are easy to retrieve when needed.

• Experiment with memory techniques: Repeat words or names. Talk about what you want to remember. Write notes or reminders.

Finally, file this fact in your long-term memory: A well-exercised brain and body go far to keep your memory in shape.