Slowing Down Memory Loss

While dementia is never 100% preventable, there are a few small changes you can make to your everyday routine to slow down your memory loss and improve your overall body and brain functioning:

Healthy Diet

Eat fruits and vegetables every day, and eat fish that is low in mercury at least once a week (freshwater perch, canned tuna, croaker, trout, crab, scallops, catfish, flounder, mullet, anchovies, crayfish, haddock, sardines, salmon, oyster, and tilapia). A healthy vegetarian diet is also good for the brain.
Avoid saturated or trans fats.  If you drink alcohol, limit your consumption to one drink a day for women or two drinks a day for men.

Exercise
Get active at least five days a week, for thirty minutes or more each day.

Watch Your Weight
A good way to maintain a healthy weight is to weigh in on a regular basis. Many people do not realize they are gaining weight until their clothes no longer fit and they weigh themselves. A good way to keep the numbers from sneaking up on you is to weigh in every couple of days and adjust your diet and exercise accordingly. The best time to weigh in is in the morning when you wake up, before you have eaten anything.


Heart Health
No one wants a broken heart! Ask your doctor if you should take a daily baby aspirin to keep your arteries open and functioning properly.
Keep your total cholesterol below 200 and your low-density lipoproteins (LDLs, “bad cholesterol”) less than 130.
Keep your blood pressure in a range that is healthy for you.
Keep your fasting blood sugar less than 100mg/dL.


Other Precautions
If you are having trouble with your vision or hearing, get it checked out.
Watch out for side effects of mixing medications.