Q: What can I do to keep my memory intact as I age?

A: Maintaining good cognitive health involves a combination of lifestyle choices, including diet. While there is currently no magic food or technique that will prevent memory loss, some nutrients and habits most certainly contribute to brain health. You may be surprised by some of the suggestions in my “Top Ten” list.

  1. Eat a brain-healthy diet

               -Include Omega-3 fatty acids. These essential nutrients can be found in fatty fish (like salmon), flaxseeds, chia seeds, walnuts and more.

               -Consume antioxidants from fruits and vegetables. Berries, leafy green vegetables and brightly colored fruits protect the brain from oxidative stress.

-Ensure adequate vitamins in your diet, especially B (whole grains, eggs, leafy greens) and Vitamin E (nuts and seeds).

  1. Stay hydrated

-Drink water! Dehydration can impair cognitive function. It is critical to maintain and adequate water intake daily.

  1. Maintain a healthy lifestyle

-Engage in regular physical exercise.  Exercises increases oxygenated blood flow to the whole body–including the brain– which helps to promote overall cognitive function.

-Get enough sleep. Quality and consistent sleep is crucial for memory consolidation and overall brain health.

  1.   Manage stress

-Chronic stress can negatively impact memory. Practice stress-reducing activities such as yoga, meditation or deep breathing exercises.

  1.   Socialize!

-Maintain connections with others. Socializing engages the brain and may help delay the onset of memory-related conditions.

  1.     Challenge your brain

-Keep your brain active with mind-stimulating activities like puzzles, reading, new skill-learning or actions that require critical thinking.

  1.     Limit alcohol and avoid smoking

-Excessive alcohol use can impair memory and cognitive function on a short term AND long term basis. Smoking has also been shown to contribute to long-term cognitive impairment.

  1.   Control chronic conditions

Conditions such as diabetes, high blood pressure and high cholesterol can affect cognitive health if not properly controlled.

  1.     Add Turmeric to your diet

-The active compound in the (curry) spice turmeric has anti-inflammatory and antioxidant components. Some studies suggest it may help in delaying brain disease and even normal age-related memory issues!

  1.   Go Mediterranean 

-The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats, has long been lauded for its ability to lower the risk of cognitive decline.


To learn more, join me January 12 for Senior Health Friday with Nurse Lisa, when my guest will be ClinCloud Clinical Research. We will discuss “the Mind Diet” along with other tips for brain health. RSVP online, or call 321-751-6771 in Viera.

One Senior Place is a marketplace for resources and provider of information, advice, care and on-site services for seniors and their families. Questions for this column are answered by professionals in nursing, social work, care management and in-home care. Send questions to, call 321-751-6771 or visit One Senior Place, The Experts in Aging. Lisa Conway is a Registered Nurse, Certified Dementia Practitioner and a Certified Care Manager for Senior Partner Care Services, Viera. Ms. Conway hosts a monthly seminar, ‘Senior Health Friday with Nurse Lisa.’