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In a world where forgetfulness is often dismissed as a natural consequence of aging, psychiatrist and Hackensack University Medical Center chair of psychiatry, Dr. Gary Small is shedding light on practical strategies for enhancing memory retention and brain health.

Drawing from decades of research and clinical experience, Dr. Small has shared actionable advice tailored to individuals seeking to preserve cognitive function and combat memory loss.

"Most of us have much more control than we realize when it comes to memory retention and brain health," Dr. Small was quoted as saying by Parade.

Dr. Small's recommended memory retention technique can be summarized in three simple words: look, snap and connect.

By focusing attention, mentally capturing snapshots of information and establishing personal connections, people can enhance their ability to recall important details and experiences.

"The multiple methods that compensate for age-related memory decline can be boiled down to three words, and I swear by their effectiveness: look, snap and connect," Dr. Small noted.

Applying the look-snap-connect framework in daily life requires conscious effort and practice. Dr. Small suggests employing this technique to overcome common memory challenges, such as remembering names and faces.

By associating visual cues with individuals, such as distinctive features or expressions, individuals can strengthen memory recall and alleviate discomfort associated with forgetfulness.

"It's easy to apply this technique to common memory complaints, such as recalling names and faces," Small said.

In addition to the look-snap-connect method, Dr. Small shared four key lifestyle factors that contribute to optimal brain health:

Physical Exercise 

Regular cardiovascular activity improves brain circulation and supports neuronal communication, reducing the risk of cognitive decline.

Healthy Nutrition

Consuming omega-3-rich foods, antioxidant fruits and vegetables nourishes the brain and mitigates inflammation, lowering the risk of cognitive impairment.

Mental Stimulation

Engaging in stimulating activities such as reading, games, and puzzles strengthens neural circuits and promotes cognitive resilience.

Stress Management 

Chronic stress undermines memory function by increasing cortisol levels, but relaxation techniques like meditation and therapy can alleviate stress and enhance memory abilities.

By practicing these evidence-based strategies, people can proactively safeguard cognitive function and maintain mental acuity throughout life.