Amen University
"When you stop learning, your brain starts dying." Aging is inevitable, but it doesn’t have to mean that you lose your memory along with that. Does normal aging affect memory? Yes! However, the good news is that there are science-backed strategies to slow or even reverse this process. Whether you’re approaching retirement or already enjoying it, protecting your memory begins with taking proactive steps to keep your brain healthy and sharp. It’s a huge plus that these often give a positive ripple effect for your body as well.
Preventing dementia and memory problems start with understanding the risk factors and memory loss prevention solutions. In this breakdown, you’ll also learn simple yet effective ways to prevent age-related memory loss, stay mentally agile, and enjoy life with clarity and confidence.
Risk Factors for Age-Related Memory Loss
Understanding the risks that contribute to memory loss is the first step to prevention. Dr. Amen created the mnemonic phrase BRIGHT MINDS and the R stands for retirement/aging. The factors listed below can significantly impact long-term cognitive function, but learning to recognize them can help you make adjustments that prevent or even treat memory loss.
1. Getting Older
Aging is the most significant risk factor for memory loss. Studies show that brain volume decreases by about 5% per decade after the age of 40, with an even steeper decline after 70. While you can’t turn back the clock, you can implement daily habits that slow the aging process and preserve cognitive function now and for the future.
2. No New Learning
Your brain thrives on novelty. Engaging in lifelong learning creates new neural pathways, which help maintain cognitive resilience. Conversely, failing to challenge your brain with new information or skills can contribute to memory decline. Research suggests that adults who engage in cognitively stimulating activities like reading, puzzles, or learning new skills have a reduced risk of dementia by up to 47%.
3. Too Much TV
Excessive television watching, especially passive viewing, has been linked to memory problems. A study published in Scientific Reports found that adults who watched more than three-and-a-half hours of TV daily experienced greater cognitive decline over six years compared to those who limited screen time. TV often replaces more engaging activities like reading, hanging out with friends or family, or exercising, which are all vital for brain health.
4. Loneliness
Social isolation and loneliness can significantly impact mental health and memory. A massive study by FSU researchers indicates that loneliness increases the risk of dementia by 40%. Staying socially connected with loved ones and creating community is crucial to maintaining mental sharpness and emotional well-being.
5. High Ferritin Levels
Elevated ferritin, a protein that stores iron in your body, has been associated with cognitive decline and neurodegenerative diseases. Excess iron can lead to oxidative stress, which damages brain cells. A study in PLOS One found that high ferritin levels were linked to poorer memory performance in older adults. Get your most important health numbers checked
Interventions to Prevent Age-Related Memory Loss
You can take proactive steps to address these risk factors to avoid memory decline and boost cognitive function. Here are Dr. Amen and Tana Amen’s most effective actionable interventions to keep your brain healthy as you age.
1. Limit Charred Meats
While grilling and barbecuing can be delicious, consuming charred meats introduces advanced glycation end products (AGEs) into your body, which accelerate brain aging and inflammation. Dr. Amen recommends opting for gentler cooking methods like steaming, boiling, or baking to protect your brain health.
2. Get Your Ferritin Levels Checked
Regular blood tests to check your ferritin levels can help you monitor and address potential risks. High ferritin levels may not show symptoms initially, but early detection allows for preventive action. Here are a few physical and mental symptoms to look out for if you worry about high ferritin levels:
➔ Fatigue or weakness
➔ Joint pain or bouts of inflammation
➔ Abdominal pain or digestive discomfort
➔ Memory problems or cognitive decline
3. Donate Blood if Ferritin is High
Donating blood is an excellent way to lower high ferritin levels. It not only benefits your health but also helps others in need. A study in Aging Medicine found that lowering ferritin levels through blood donation improved cognitive function in older adults.
4. Try 12- to 16-Hour Fasting
Intermittent fasting, which typically involves a 12- to 16-hour window of not eating, activates autophagy—a process where your body clears out damaged cells, including those in the brain. Fasting has been shown to enhance memory and learning by reducing inflammation and oxidative stress that can lead to Alzheimer’s disease.
5. Cook with Cloves
Cloves are rich in antioxidants that combat oxidative stress and inflammation in the brain. Adding this spice to your meals can be a simple and flavorful way to protect your memory. Research highlights the neuroprotective and anti-cancer benefits of clove compounds like eugenol.
6. Take Acetyl-L-Carnitine
Acetyl-L-carnitine is a supplement known to support energy production in brain cells and improve memory. A meta-analysis found that this compound significantly enhanced cognitive performance in older adults experiencing mild memory decline and other cognitive disorders.
7. Add Acetylcholine-Rich Foods
Acetylcholine is a neurotransmitter essential for memory and learning. Foods like eggs, fish, and soybeans are rich in choline, a precursor to acetylcholine. If you’re limiting eggs due to dietary restrictions, opt for plant-based sources like quinoa and broccoli.
8. Stay Connected
Maintaining social relationships is one of the most effective ways to prevent loneliness and cognitive decline that leads to age-related memory loss. You can start by joining local clubs, volunteering at shelters, or regularly connecting with family and friends to keep your brain engaged and your spirits high.
9. Music Training
Learning to play a musical instrument or taking up singing can enhance memory, coordination, and emotional well-being. A 2020 study found that older adults who engaged in music training improved their verbal memory and processing speed.
10. Start a Daily Practice of New Learning
Whether it’s a new language, a craft, or a cooking technique, daily learning keeps your brain flexible and sharp. Find new ways to have fun on your own and with other people who enjoy similar activities. You can also use online platforms like Amen University’s Memory Rescue course that gives guided learning opportunities designed to protect and improve your memory at any age.
Preventing age-related memory loss doesn’t have to be overwhelming or a solo venture. By understanding the risks and taking simple, research-backed actions, you can enjoy mental clarity now and well into your golden years. With guidance from Dr. Daniel Amen and Tana Amen in the Memory Rescue course, you could gain the tools you need to protect your memory and create a brighter, healthier future. Take charge of your cognitive health today—your brain will thank you tomorrow.
