by El Reportero news services
After the age of 40, many people begin to notice that recalling names, dates, or even where they left their keys is not as automatic as before. However, specialists insist that the brain—like muscles—can remain strong and agile with the right training.
“Memory is not a fixed resource that inevitably declines over time; it can be cultivated with simple, consistent habits,” explains Dr. Jessica Zwerling, director of the Montefiore Center of Excellence for Alzheimer’s Disease. According to the specialist, certain mental exercises work like “muscle builders” for the brain, boosting information retention and mental agility.
Based on recent studies and neurologists’ advice, here are nine recommended activities to keep the mind in shape.
- Read aloud
A 2017 study in the journal Memory found that people who read aloud retain information better than those who read silently. Speaking the words and hearing them engages different brain areas, reinforcing long-term memory.
- Practice spaced repetition
This technique involves reviewing information several times, with intervals in between. It activates the hippocampus—a key brain region for forming new memories—and is considered one of the most effective learning strategies.
- Use mnemonic devices
Acronyms, rhymes, and vivid mental images help encode complex data. For example, in first aid, the word RICE (Rest, Ice, Compression, Elevation) is used to remember the steps to treat an injury.
- Build a memory palace
Also known as the method of loci, it involves associating information with familiar places. Mentally placing data in specific spots within a well-known space can greatly enhance recall.
- Manage perceived stress
Not only does real stress affect the brain—perceived stress does too. Practices like meditation, yoga, and physical activity can reduce this risk and improve cognitive performance.
- Do stretching exercises
The EXERT clinical trial, funded by the U.S. National Institute on Aging, found that regular stretching could slow cognitive decline in people with mild memory issues, with results similar to aerobic exercise.
- Dance with others
Social dances like tango or waltz not only improve coordination but also stimulate executive brain functions. A New England Journal of Medicine study found that dancing three to four times per week lowered dementia risk in older adults.
- Solve crosswords or play mahjong
Logic and strategy games help maintain mental sharpness. Recent studies show that even digital crossword puzzles slow cognitive decline more than other games. Mahjong, popular in Asia, offers similar benefits.
- Learn something new and challenging
A new language, a musical instrument, or chess can be powerful allies for brain health. The key is that the activity should be challenging and have increasing levels of difficulty to keep you engaged.
Dr. Joe Verghese, an expert in brain aging, advises choosing activities you genuinely enjoy: “When you like something, you do it regularly—and that consistency is key to keeping the brain active.”
In short, aging does not have to mean inevitable memory loss. With the right habits, it is possible to strengthen memory and maintain mental agility for years to come. The essential thing is to incorporate these practices into daily life and stick to them.
