Mnemonics, which comes from Mnemosyne, the Greek goddess of memory, are techniques for remembering information.
One mnemonic device is thinking of a word that rhymes with a person’s name. Other techniques are Associations (learning something new and immediately relating it to something already known); Chunking (regrouping information); and the SQ3R method (Survey, Question, Read, Recite, Review).
Research suggests ten other strategies that may help preserve one’s memory.
1. Exercise. Build physical activity into you daily routine.
2. Don’t smoke. Smoking increases the risk for stroke and hypertension, two other causes of memory impairment.
3. Drink alcohol in moderation. While heavy drinking harms your memory, moderate consumption may be beneficial, reducing the risk of dementia.
4. Lifelong learning. A characteristic of good mental function is a high level of education. Continual learning may help keep memory strong by being mentally active.
5. Maintain a healthy diet. A diet rich in fruits, vegetables and healthy fats (fish, nuts, and whole grains) is vital to maintaining brain health. Avoid saturated and trans fats to keep arteries clear and cholesterol levels healthy.
6. A good night’s sleep. Sleep is essential for memory consolidation. Six to eight hours is ideal; also important is the quality of sleep.
7. Social support. Close ties with others can improve the cognitive performance of the elderly.
8. Manage stress. Sustained stress impairs memory by damaging the hippocampus. Reduce stress by taking a walk or listening to music.
9. Protect brain from impacts and toxins. Head trauma is a major cause of memory impairment. Wear a helmet when biking, a seat belt when driving; reduce exposure to toxic substances (paints, pesticides).
10. Improve everyday memory. Specific techniques to improve your ability to retain information are organizational tools (address books, calendars); behavioral strategies (keeping focus, repetition, comprehension) and memory training (association, chunking, and the SQ3R method).