Aging is a part of life, but noticing signs like minor memory lapses can be annoying. According to Charan Ranganath, a professor at the University of California, Davis, changes in the brain can actually start around age 30. However, there are some measures you can take to maintain your memory in your 30s as you age. 1, Establish a sleep routine. Burning the candle at both ends is one of the worst things you can do to your brain. Your body needs 7 to 8 hours of sleep daily to function properly. 2, Get your blood pumping. Exercise is closely linked to healthy brain function. Breaking a sweat a few times a week can help counteract cognitive decline. 3, Reduce alcohol consumption. Heavy alcohol consumption can have serious effects on short-term and long-term memory. Even moderate alcohol consumption reduces the overall volume of your brain. 4, Eat plenty of plants. Research has shown that people who eat plenty of fruits and vegetables have fewer signs of Alzheimer's than others. 5, Protect your head. A traumatic brain injury can significantly increase the risk of Alzheimer's, so do your best to avoid it.
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