In fact, blips in memory and lapses in concentration are common, thanks to the multitask world in which we live. But you can strengthen your memory as you do your body muscles. Welcome to the new fitness craze: jogging your memory. Keeping mentally fit doesn't require working up a sweat.

"What used to be called ‘senior moments' now seem to be starting at age 30 to 35," says Dr. Daniel Johnson, medical director at Desert Longevity Institute in Palm Desert. "These memory lapses have more to do with what's called ‘full-file syndrome' — the older we get, the more memories we accumulate. The more active we keep our minds, the better we are at locating these memory files faster."

To keep your brain cells fit, you must first identify brain drainers and strive to reduce them in your life.

Topping that list: stress.
"Stress causes overproduction of the hormone cortisol, and the side effects are memory loss and weight gain," Johnson says. "Some people under extreme stress will tell me that they can't remember what they had for breakfast that day."

Second brain adversary:
environmental toxins.
Living in an industrial world, we come into contact each day with heavy metals such as mercury, nickel, and aluminum in the air we breathe and even in foods we eat.

"We can't escape heavy-metal exposure, but we can minimize it," Johnson says. "These heavy metals are especially toxic to brain cells and cause memory loss."

Third memory menace: food choice.
Foods loaded with sugar and starches stimulate the pancreas to overproduce insulin, an aging hormone.

"For optimum health and fit memories, you need to keep insulin levels low and stable by avoiding sugars and starches and so-called healthy fruit drinks that are loaded with sugar," Johnson says. "Also, opt for foods containing healthy fats such as avocados, olives, raw nuts, egg yolks, and flak oil."

The Desert Longevity Institute offers a program that tests for levels of heavy-metal toxicity and provides expert advice on picking memory-boosting foods and coping with stressful situations.

"As a general rule, the key to mental fitness is to do some brain activity on a regular basis that you find enjoyable," Johnson adds. "That could be a game of chess, crossword puzzles, reading a good book, memorizing phone numbers, playing Scrabble, learning a new dance step, or engaging in witty debates with friends."

Not making his list: television.

"That's one of the most mind-numbing things you can do," he says.

Some even have a new name for this fast-growing mind-fitness trend: neurobics. That means using brain exercises to stimulate production of nutrients that grow brain cells to keep your memory muscle young and strong.

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"Memory fitness is all about taking a use-it-or-lose-it approach," says Dr. Small, a professor of psychiatry and biobehavioral sciences. "One of the biggest reasons people have faulty memories is because they don't pay attention, and so what they see is not stored in their memory. One of the dangers of multitasking is that it causes stress and shrinkage of your memory centers. You're not fully paying attention to a task, so you end up doing more. You need to mentally be aware and catch yourself and slow down."

Dr. Small says you can shake off a fuzzy memory by relying on a memory technique he calls Look-Snap-Connect. Let's illustrate using a way to remember where you parked your car at a shopping complex or amusement park.

Look: Practice active observation by consciously looking at your surroundings.

Snap: Create a mental snapshot of the area around your car in the parking lot.

Connect: Link visual information and mental snapshots in your minds eye. If you park your car near the 3-B area, for instance, imagine seeing three giant bumble bees hovering over your car.

"You can use the Look-Snap-Connect method to remember places, faces, and yes, even where you left your car keys," Small says. "Studies have shown that people in mentally stimulating jobs are at less risk for brain problems like Alzheimer's disease. I recommend mental activities that are fun and challenging but not too taxing. You want to train — not strain — your brain."

14 Days To Better Memory In his newest book, Dr. Gary Small, director of UCLA's Center on Aging, offers a two-week plan to jump-start memory fitness. The Memory Prescription covers tips to increase memory scores, reduce stress, and develop better eating habits within 14 days. "Think of this as boot camp for your brain," Small says. "Keeping your brain and your body young improves your overall quality of life." A sneak peek at the book reveals these tips: Craving sweets? Pick a healthful choice such as peanut M&Ms for the nut oil that will not spike your blood sugar as high as a glass of commercial fruit juice (that contains 10 percent natural fruit juices and the rest sugar). Eat five mini-meals a day instead of three main meals to keep your insulin levels stable and maximize digestion efficiency. Combat stress with deep, diaphragmatic breaths. Avoid overeating and try to include foods with protein in every meal. Challenge yourself with crossword puzzles that become progressively harder. New York Times crosswords, for example, go from the easiest on Mondays to the most challenging on Sundays.

Pet expert Arden Moore is the award-winning author of The Kitten Owner's Manual and Real Food for Dogs.

   • Break old habits. Vary your mental stimulation by brushing your hair or operating your computer mouse with your off hand for a day.

   • Say it aloud. If you tend to misplace keys and reading glasses, say, "I put my keys on the kitchen counter." Hearing your words will help you remember.

   • Make use of idle time. Stuck in traffic? Play a brain teaser game by memorizing and trying to recall the license plates of four or five cars within your view. Waiting in a long movie line? Look at people around you for 30 seconds. Close your eyes and try to remember as many details about what these people look like and are wearing.