{"id":14863,"date":"2017-06-21T04:00:07","date_gmt":"2017-06-21T04:00:07","guid":{"rendered":"http:\/\/www.blackhealthmatters.com\/?p=14863"},"modified":"2025-10-21T14:42:50","modified_gmt":"2025-10-21T18:42:50","slug":"5-ways-to-protect-your-memory-from-dementia","status":"publish","type":"post","link":"https:\/\/blackhealthmatters.com\/5-ways-to-protect-your-memory-from-dementia\/","title":{"rendered":"5 Ways to Protect Your Memory from Dementia"},"content":{"rendered":"

Over time, small behaviors can do big things for your brain. Read on for a healthy memory toolkit<\/h4>\n

Many middle-aged adults are concerned about developing memory loss later in life. Although there is no guaranteed way to prevent memory loss, researchers are finding out more and more about how the brain works and how to keep it healthy.
\nHere are five important steps you can take:
\nEat right<\/b>. <\/b>Choose vegetables, fish, eggs, legumes (lentils, beans), nuts, olive oil and fruits. Limit red meat, alcohol and sugar. Avoid processed and packaged food as much as possible. A healthful diet will also reduce the risk of type 2 diabetes, which is linked to Alzheimer\u2019s disease.
\nResearch shows that keeping a food diary is a great way to be aware of what you eat. You can do this with pencil and paper, on your phone with the MyFitnessPal app or on a website such as MyFoodDiary<\/a>.
\nExercise<\/b>. We can\u2019t stress enough the importance of all types of exercise. If you haven\u2019t exercised for a while, start by walking. Aim for 30 minutes of exercise five days a week. Talk with your doctor before you pursue a formal exercise program.
\nSome people find apps that track activity level helpful for motivation. A quick search for a pedometer app on your phone will offer a wide array of tools to try. The U.S. Department of Agriculture SuperTracker<\/a> site includes a free food and physical activity tracker, as well as a weight manager. Your body and your brain will thank you for using these free tools.
\nStay socially engaged<\/b>. People are good for your brain\u2014and those with a social network<\/a> are less likely to develop dementia, according to a recent finding from the leader of the Michigan Alzheimer\u2019s Disease Center\u2019s Biostatistics and Data Core, Hiroko Dodge, who published a paper<\/a> demonstrating these ideas.
\nSo, get out and about. Talk with others. Join groups. Maintain your involvement in clubs, organizations or your religious community. If you prefer staying home, make sure you have a pet or at least one or two friends or family members with whom you can socialize and have fun. Positive interaction with others stimulates the brain and helps it stay sharp. Social engagement also protects against anxiety, stress and depression, which can negatively affect brain function.
\nGet enough sleep<\/b>. People tend to forget about the importance of sleep<\/a>. While you sleep, your brain is cleansed and refreshed. Research shows that getting seven to nine hours of sleep a night is not a luxury; it\u2019s crucial for a healthy life.
\nChallenge your brain<\/b>. The old saying \u201cuse it or lose it\u201d applies to your memory and other cognitive functions. Working, volunteering, reading, doing puzzles<\/a>, playing instruments and learning new skills are great ways to keep your brain healthy and active.
\nRecently, a host of computer programs, games and apps that promise to help preserve memory and other cognitive abilities have cropped up.
\nPaper activities such as Sudoku, crossword puzzles and Scrabble work fine. Here are a few digital tools to explore:<\/p>\n