Worried about lapses in your memory?

If you're worried about lapses in your memory, you're in good company: About 80% of people feel they have a problem remembering names, and about 60% say they forget phone numbers and misplace items such as keys often enough to consider it a problem.

It's true that memory slightly declines after age 30, but it usually doesn't become noticeably impaired until after age 75. Instead, memory problems seem to come to light in middle age because people tend to be more aware of their memory shortcomings when they need it the most -- at an age when they have more responsibilities and need to remember more.

On average, most people forget names or misplace items an average of once a week to once a month. They recheck something, such as checking to make sure they've turned off the stove or locked the door, about once a week.

If you're concerned about your memory, that's a good sign. If you had a real memory problem, you wouldn't remember that you couldn't remember. But here's how you can help ease your mind and get the most from your memory:

Try to stay calm. Being worried or anxious can temporarily impair your memory. Some people find their memories "freeze up" under stressful situations. The harder they try to remember, the worse their memory is. The trick is to relax and refocus your mind -- the memory usually returns.

Practice a healthy lifestyle. Eating a low-fat diet, exercising regularly and practicing other so-called "heart-smart" strategies helps to keep your arteries open and functioning optimally, so your brain will get a steady flow of blood to supply oxygen and nutrients. Regular exercise has been shown to improve some mental abilities by an average of 20 to 30%.

Monitor your senses. You can't remember something if you never learned it in the first place. If you're having trouble paying attention because of poor eyesight or poor hearing, see a doctor about getting glasses or a hearing aid.

Don't test yourself needlessly. You likely have enough to remember without testing yourself with trivial matters, and the act of remembering doesn't improve memory. Instead of trying to "cram," make lists, write yourself notes, keep a journal or diary of important facts and dates or tell a friend or spouse. Interestingly, the act of writing things down helps you remember, and having the list or a stack of Post-It notes will jog your memory.

Get into a routine. You'll have a better chance of remembering to do something if you do it the same way every day. Put your car keys in the same place; go through the same sequence of actions before you leave the house. After a while you'll be able to put yourself on automatic pilot for these simple tasks.

Rekindle your memories. When you need to remember something, try to make connections with already existing memories. It's easier for experts to learn a new fact in their field because they already have a framework of knowledge on which to hang the new piece of information. For names, try to connect the name to someone you know or a character in a movie or book. For example, if you meet a woman named Sandra, you might make a mental connection to your favorite actress, Sandra Bullock or Sandra Dee.

Barry Gordon, M.D., Ph.D., a Professor of Neurology and Cognitive Science at the School of Medicine and Director of the Memory Clinic at the Johns Hopkins Medical Institutions, is among the nation's foremost authorities on memory. He is author of Memory: Remembering and Forgetting in Everyday Life, available through amazon.com or barnesandnoble.com, or by calling 410-435-2865.