Beat Brain Drain

Seven ways to maximize your memory and stay sharp

We have all suffered the occasional mental short circuit—blanking on a name midintroduction or searching frantically for keys only to find them in your left hand. You don't have to be near retirement age to experience these brief lapses. "There's evidence you can lose brain cells as early as age 30," says Zaldy Tan, M.D., author of Age-Proof Your Mind (Warner Books), out this month. Though a number of factors, including aging, diet, even poor circulation, can affect your memory, stress seems to play a role, too. Recent research suggests that the more chronic stress you have in your life, the more ysusceptible you are to memory lapses. This phenomenon likely has to do with cortisol, a hormone the body produces when your mind is on overload. High levels have been shown to impair long-term memory significantly in otherwise healthy young women, according to research done at the University of Basel in Switzerland. Clear some brain space with these stress-reducing and memory-improving hints:

1. Boogie down.. Any exercise is good for what you see in the mirror. But for a memory-aiding workout, hit the dance floor. "Dancing requires both your mind and body to be active," Dr. Tan says, which encourages alertness.
2. Stop and smell the forget-me-nots.. Pick up a fragrant bouquet. People who sniff floral scents are 17 percent quicker on mental tasks than those who don't, according to Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. Aromas induce a positive mood, which lowers stress and keeps you sharp.
3. Chew gum.. Popping a piece of gum can measurably improve performance on memory tests, reports a study in the journal Appetite . Chomping slightly increases blood flow to the brain regions that control memory.
4. Check your blood pressure.. High blood pressure can lead to cognitive decline in seniors, but young people with hypertension are also at risk, say researchers from the University of Maine in Orono. Help keep your blood pressure at less than 120/80 by eating a diet rich in calcium and low in saturated fat, cholesterol and salt, heading to the gym and cutting back on cocktails (no more than one drink a day).
5. Spice it up.. Raid your spice rack and add sage to your favorite dishes. The herb may increase levels of acetylcholine, a chemical that helps the brain transmit messages, report researchers at Northumbria University in Newcastle Upon Tyne, England. Sage is lovely on lean pork and chicken.
6. Make time for tea.. Green and black tea appear to inhibit the activity of enzymes in the brain that are linked with Alzheimer's disease—related memory loss, according to a study in the journal Phytotherapy Research. Get in the habit young; reach for tea bags instead of coffee beans.
7. Go fish.. Omega-3 fatty acids in fish may reduce inflammation that can damage brain cells and lead memory to falter, says Elisa Lottor, Ph.D., author of Female and Forgetful (Warner Books). Aim for one serving a week. The best catches are salmon, tuna and herring.

Though it is inevitable that you'll blank every now and again, these small changes can help make sure your true senior moments arrive when you really are a senior.