Motivation Monday: 3 ways to boost your memory

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We all have those moments when we forget where we put our glasses, blank on a friend's name, or discover at the supermarket that we've left the shopping list at home.

Such occasional lapses are common, especially once we hit our forties. And while it may be alarming to have a "senior moment" now and then, the good news is that we are not destined to increased memory gaps as we age.

Research shows that by keeping your brain healthy with the right diet, and exercising it to keep cognitive function strong, you can boost memory and brainpower.

Here are a few pointers to stay sharp:

1. Eat well: Eating the right food-and limiting others-can boost brainpower and even fight Alzheimer's disease and other forms of dementia. 

- Amp up brainpower with high antioxidant foods such as colorful fruits and veggies. 
- Eat Fish. People who eat fish once a week have a 60% lower risk of developing Alzheimer's disease, according to research which also found that a weekly seafood-based meal may slow cognitive decline by 10% per year-the equivalent of turning back the clock 3 to 4 years.

2. Exercise: Aside from eating a healthy diet, one of the most important ways to preserve your brain health is through regular exercise. Move your body to maximize brain cell development and growth. You can walk, do yoga, dance, and even balance your way to a better brain.

- Cardiovascular exercise strengthens blood vessels and helps prevent illnesses that impair cognitive function, like stroke. 
- Charles Hillman, a professor at the University of Illinois who has studied the issue of memory loss and exercise for several years, reports that moderate exercise -- 30 minutes for adults and 20 minutes for children -- results in up to 10 percent improvement in cognition. So - get on that treadmill before that big presentation or taking a test.

3. Games: A Mayo Clinic study (along with other studies) have found that engaging in cognitive activities like reading books, solving crossword puzzles, playing games or crafting in middle age or later life are associated with a decreased risk of mild cognitive impairment. By simply engaging in cognitive exercise, you can boost brain power and improve one's concentration. 

- Check out the new book called - Brainpower Game Plan-from the editors of Prevention Magazine and Cynthia R. Green, Ph.D., who is a nationally recognized expert in memory fitness training. It's the first brain fitness book to translate cutting-edge research into an easy-to-follow 4-week program that clears common brain fog and boosts everyday memory through food, moves and games in just minutes a day. Testers who tried the Brainpower Game Plan felt more clearheaded and productive with brighter moods and lower stress levels, and their Brain Q scores (a bird's eye view of brainpower) jumped on average 28% and as much as 78%.

The book contains super-fun games that maximize brainpower...eye-openers such as the "junk drawer jam" for a visual memory workout, "name your colors," which challenges your ability to stay focused, and "picture/re-picture it," which hones visual flexibility by learning to look at the same object from different perspectives.

By: Chris Freytag

Chris Freytag offers healthy lifestyle tips every week on the KARE 11 Sunrise "Motivation Monday" segment at 6:20 a.m. Chris has been educating and teaching fitness and nutrition for over 17 years. She is the author of 2 books, produced Fitness DVDs and sits on the Board of Directors for the American Council on Exercise. CLICK HERE to read more.

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