To reduce the impact of age-related memory loss, it is important to stay healthy and fit. A well balanced diet which is low in fat and contains ample source of Vitamin B12 and folate will help to protect the nervous system. Drinking plenty of water will ward off dehydration, which can cause confusion and memory problems. Getting plenty of rest (8 hours per night), not smoking or using other tobacco products, engaging in regular aerobic and anaerobic exercise, and practicing stress reduction strategies will also beneficially affect memory.

Playing stimulating games, such as Scrabble, learning new things and reading different types of material will provide the brain with mental stimulation. Alcohol consumption should be strictly limited and illegal drugs should not be used. Research has shown that people who regularly get together with family or friends are less likely to lose mental function. Socializing also helps you stay connected with your community.

The following 5 strategies have been proven beneficial in preventing memory loss:

1. Exercise: Physical fitness and mental fitness go hand in hand. Those who are aerobically fit have good lung function and good lung function appears to correlate to mental acuity. Exercise also reduces the risk for diabetes, high cholesterol, high blood pressure and stroke. All of these conditions can lead to memory loss. In addition, exercise increases the level of neurotrophins, substances that nourish brain cells and help protect them against damage from stroke and other injuries.

2. Don’t smoke: It is unknown whether smoking directly impairs memory or is merely associated with memory loss because it causes illnesses that contribute to memory loss, such as stroke and hypertension. Smoking also damages the lungs and constricts the blood vessels to the brain, depriving it of oxygen and possibly harming neurons.

3. Maintain a Healthy Diet: A memory nourishing diet is rich in fruits and vegetables as well as healthy fats from fish, nuts and whole grains. Saturated and trans fats should be avoided to keep arteries clear and cholesterol levels healthy. Healthy nuts are also beneficial for keeping your brain healthy.

4. Keep Learning: A person who is an active, life-long learner will be less prone to memory loss. Reading regularly, keeping up with current affairs, learning a new hobby, and playing challenging games all exercise the mind and, therefore, help ward off memory loss.

5. Get Sufficient Sleep: For maximum mental health it is vital that you get 6-8 hours of sleep each night. It is also important to establish and maintain a consistent sleep schedule and routine. In addition, avoid doing vigorous exercise in the evening.