Health 6 ways to boost your memory Arthritis can often cause brain fog and forgetfulness. Try our top tips to exercise your mind and sharpen your memory Words: GeorGina WintersGill E veryone forgets names sometimes, but if you have arthritis, you may experience forgetfulness more regularly. Dr Hasan Tahir, consultant rheumatologist at Spire Bushey Hospital, Hertfordshire, explains that brain fog is a non-medical term used to describe patients who are unable to focus, and those with memory issues. Its usually associated with fatigue, he says. I see it in patients with fibromyalgia, chronic pain syndrome and active inflammatory disease, such as rheumatoid arthritis and lupus. Its more common in people with active disease and secondary depression [see box, right]. Some people note symptoms when they are on medication such as prednisolone. Treatment, according to Dr Tahir, includes managing active disease and depression, exercising, improving sleep habits, and changing medication thats believed to be triggering negative symptoms. If youre concerned about memory problems, talk to your healthcare team. Try the self-help tips below to sharpen your mind. Tackle stress 1 Chronic stress may lead to short-term memory loss, according to a 2016 American study on mice. Living with a long-term condition is inherently stressful, but there are techniques you can try to help reduce stress. Professor Narinder Kapur, a consultant neuropsychologist and author of the Cambridge Memory Manual (cambridgememorymanual.com), says: Some people find yoga or meditation helpful. They can make you more relaxed and peaceful, and more aware of the here and now so you can focus on the present. Laughter can help, too. A 2014 American study found volunteers who had just watched a 20-minute comedy performed better in a memory test than volunteers who hadnt. They also had lower levels of the stress hormone cortisol. Keep active 2 Exercise can benefit your mind as well as your body. In 2016, British researchers found that volunteers who did 30 minutes of moderate-intensity cycling before a memory test performed better than those who didnt. Regular exercise could even reverse the effects of ageing on memory. A 2011 American study revealed that a group of older people who began walking for 40 minutes a day, three days a week, for a year, had better memory function compared with those who were sedentary. Improve your sleep 3 Youre bound to feel better after a good nights sleep. So its no surprise that a 2005 American study found that sleep causes changes in the brain that help to improve memory. However, sleep can be challenging for people with arthritis. Rheumatology occupational therapist Sandi Derham advises the following: n Avoid caffeine after 2pm n Limit alcohol n Exercise, but not too late in the day n Get natural light in the afternoon n Dont eat late in the day n Limit the use of blue-light devices in the evening, such as tablets, smartphones and computers n Have some wind-down time before bed If you dont sleep well, a short nap may help. In 2015, German researchers found that a nap of 45-60 minutes resulted in a five-fold improvement in memory tests. Pace yourself 4 Be kind to yourself, and dont expect to be able to do everything. Derham says: Pace yourself a tired brain doesnt recall information easily. Look at your commitments over the day, week and month, and space out activities where you can. Be strict about saying no. Factor in regular rest breaks remember that rest is a necessity, not a luxury. Look at balancing activities: dont do lots of physically and mentally demanding things together; mix them up with less demanding activities. Draw on a good support network: that may be your employer, partner, family or friends. Memory tips 5 Borrow memory tips from the experts. Prof Kapur suggests using association techniques. If youre trying to remember the name James Cohen, you might think of jam and cone and imagine him carrying a cone of ice cream with jam on top. Or, if youre trying to remember the number 1045, you might think of 10 Downing Street and 45 the year World War II ended. If youre trying to remember a shopping list, group similar products together such as all the dairy products or if you have to get bread, broccoli and beans, remember that they all begin with B. Use memory aids 6 When you arent struggling to remember little things, you may find you can focus on important things more effectively. Prof Kapur recommends memory aids as they help you get organised. n Use a diary or calendar and check it regularly n Make to-do lists. Stick Post-it note reminders around the house and keep a dry-wipe whiteboard in the hall n Carry a notebook and pen everywhere, and write down anything you may forget n Use the alarm on your phone or watch to remind you when to do things. As Prof Kapur says: The key is to find what works best for you. n For more memory tips, check out Prof Kapurs website at londonmemoryclinic.com Brain fOg gets wOrse wHen im stresseD wHat is active Disease anD secOnDarY DepressiOn? Jessica McDonnell keeps her mind active by writing Jessica mcdonnell, 26, from Huddersfield, was diagnosed with rheumatoid arthritis four years ago. she says: brain fog was one of my first symptoms. i started feeling very tired, quite forgetful and hazy. on bad days, i felt i couldnt string a sentence together. since starting medication, the symptoms have got a bit better, but i still experience brain fog quite regularly. its generally worse when im having a flare-up or im really stressed. i find writing lists helpful. i eat healthily, and keep my mind and body active as much as possible. i go for walks or to the gym when my body allows me to, and i like to write because it keeps my mind stimulated and creative. i try to manage stress by taking regular breaks, or time out if needed. swimming also helps. Health Dr Tahir explains: Active disease refers to patients who have ongoing pain and swelling in their joints. secondary depression relates to depression developing over and above the persons underlying arthritis.
