Are you sick of searching all over your home for your car keys or making excuses for the appointment you forgot? It’s not just you: Many women over 50 occasionally have memory problems. While worrying is normal, experts say there are simple ways to improve your memory today and keep it fresh for years to come.

Consume some blueberry parfait

Fresh fruit is the key here (to avoid memory lapses)! A study in the journal Nutrients found that eating blueberries improve recall in adults who are more likely to get dementia. According to the research, consuming half a cup of blueberries every day may reduce the chance of memory loss because they include anthocyanidins and procyanidins, two potent plant components that improve brain cell signaling and reduce inflammation, both of which can result in memory deficits.

The US Highbush Blueberry Council provided funding for the study, and as the researchers utilized blueberry powder, the results might not be immediately applicable to fresh berries.

Observe the gardenias

Walking around while taking in the colorful flowers may increase blood flow to the brain, sharpening memory. Additionally, according to studies from the JAMA Network, adding an extra 20 minutes of moderate activity to your daily routine encourages growth in the hippocampus, the part of your brain that controls memory, helping to lessen age-related memory blips.

Relax while drinking iced coffee

Yes, your morning brew gives you a quick boost; according to Johns Hopkins researchers, one cup of coffee’s worth of caffeine improves memory for 24 hours. But for added advantages, sip on an iced coffee as well during lunch. According to a study in the Journal of Alzheimer’s Disease, caffeine in coffee encourages the production of neurotransmitters that shield the brain from damage caused by beta-amyloid protein. Additionally, one study highlighted in the paper found that people who consumed three cups of coffee per day had a 65 percent lower risk of developing long-term memory issues.

Detect a new fragrance

Break off a sprig of lavender or mint from your garden and breathe in the perfume to boost your memory. Menthone and cineole, two chemicals found in the herbs, have been shown in research published in the journal Nutrients to improve memory and alertness. Additionally, according to studies from the University of California, San Francisco, concentrating on inhaling pleasing odors daily can improve brain function and lower the risk of dementia and memory loss.