Erica Boisvert, founder and CEO of The Synapse Connection, LLC in Raleigh, is a certified Total Brain Health® coach providing memory workshops, lectures and classes for adults.

It has been said that retirement is when you get up in the morning with nothing to do, and go to bed at night having done only half. While some retirees may still hold this view, most of today’s retirees want to remain productive, involved and connected. This means taking action to stay physically fit and mentally alert.

Life expectancy for Americans has increased by 30 years over the past century. Meanwhile, current data from the Alzheimer’s Association highlights that 1 in 8 Americans over the age of 65 has Alzheimer’s disease, and a new case develops every 69 seconds.

Do these statistics get your attention? If so, you have engaged one of the key aspects of memory performance. Memory potential is increased by your ability to focus attention and shut out distractions.

Everyone has the occasional memory slip, and this often creates a sense of anxiety. However, memory decline is not an inevitable part of the aging process. Think of the data above this way: you have an 87 percent chance of not developing Alzheimer’s disease. What does that mean to you?

Your brain is a hub of communication with intimately connected regions that are extremely social. Everything you do, feel, see or say begins in the brain. Over time though, communication within the brain begins to break down. Even healthy brains are subject to challenges in successful aging.

There is good news. Research shows that with effort you can maintain long-term brain health and memory functioning at relatively normal levels throughout life. In fact, how you use your brain has a significant impact on your health and independence. In practical terms, this means that if you are frustrated with your memory performance, you can change it. If you want to improve your memory performance you can.

Improving memory performance is a deliberate act. Increased memory efficiency is a direct result of making healthy lifestyle choices that keep your body in good condition and actively using memory techniques and strategies. Here are some practical ways to enhance your ability to focus attention and shut out distractions:

Prepare Your Brain

The best thing you can do to prepare your brain for memory tasks is to get moving. Walk, dance, swim or choose another aerobic activity that you enjoy. It increases blood flow to your brain which helps regulate the fuel it needs, stimulates the growth of new brain cells and improves your mood.

Concentrate Your Focus

Try this exercise anywhere. Close your eyes for one minute. Relax and use your senses to detect what is around you. When you open your eyes, recall in as much detail as possible all of the sounds you heard. You can also listen to music and tease apart the instrumentation. Identify the individual components such as drums, piano, trumpet or bass. You will improve your ability to concentrate if you regularly practice your skills of observation.

Stimulate Your Interest

Try this technique the next time you have to remember a new name. First make sure you hear the name clearly and repeat it at least once. Next create an interesting image from the name. For example, if you meet Nicholas Sparrow, imagine a bird covered in nickels instead of feathers.

Choose Your Lifestyle

Proper nutrition, sufficient sleep, and stress management all contribute to memory performance. They regulate your ability to pay attention and focus on memory tasks. Healthy lifestyle choices improve your overall wellness and decrease your long-term risk for disease.

The MacArthur Foundation Study of Aging in America found that, with few exceptions, genetics control only 30 percent of successful aging. The rest of the equation involves behavior, attitude and events over which you have a great deal of control.