The Neurologist And Memory Expert Says

Gary Small, the director of the Memory and Aging Center at the University of California Semel Institute, in Los Angeles

Use it or lose it. Studies suggest that doing things like puzzles, crosswords, and sudokus may protect the brain. You also need to work on practical memory tasks to help keep your mind sharp. Small’s technique for improving the recall of names, faces, and lists is called “Look, snap, connect.” Look: Focus your attention. Snap: Create a visual picture in your mind. Connect: Put it into a context that will help you recall it later.

Put stress in its place. Chronic stress shrinks the memory centers in the brain, and the stress hormone cortisol can hamper a person’s learning ability and recall. So cutting stress is the first step toward improving and preserving memory.

Swirl some red. “Choose a glass of red wine over white,” says Small. Resveratrol, the antioxidant compound in red wine, may have protective effects on the memory. But don’t overdo it: Having more than one drink a day for women and two for men may increase the risk of cancer and other diseases.

The Spine Surgeon Says

Sean McCance, a codirector of orthopedic spine surgery at Mount Sinai Medical Center, in New York City

Work your core to save your back. Focus on exercises that strengthen your abdominals and back in tandem. McCance suggests the “Superman.” Lie on your stomach, arms extended overhead. Arch your back and lift your arms, shoulders, and head off the floor. Hold for a few seconds, then release.

Move in close. Each time you bend over to pick up something at arm’s length, the forces acting on your spine are four to five times as great, which can lead to back injury. Instead, stand close to the object, get low, then lift.

Don’t sit still. “When you remain in one position for too long, your muscles get stiff, putting pressure on the discs in the spine,” says McCance. By getting up and moving around every 30 to 45 minutes or so, your back gets to change position, your blood flow increases, and fluid flows back into the area to rehydrate the discs that cushion the spine.