All of us begin to notice changes in our memory as we get older.
Perhaps you entered the kitchen and then forgot why you were there, or you lost track of a well-known name in a conversation. You could’ve even forgotten about an appointment. Although memory lapses can happen to anyone at any age, as we age, we tend to become more concerned about them because we worry that they could be an indication of dementia or a lack of intellectual capacity.
The truth is that serious memory loss in the elderly isn’t always a natural aspect of ageing; rather, it can be brought on by neurological illnesses, biological abnormalities, or brain trauma—with Alzheimer’s disease being one of the most common.
The majority of the transient memory issues we have as we age are caused by typical alterations in the composition and capabilities of the brain. These alterations may slow down specific cognitive functions, making it more difficult to pick up new information rapidly or block out distractions that could hinder learning and memory.
Granted, when we have to master new abilities or balance an assortment of duties, these changes can be annoying and appear far from benign. We may safeguard and improve our mental abilities with a variety of tactics, courtesy of decades of research. Here are seven that you could attempt.
1. Keep learning as you grow older
Your brain is like a hungry little explorer, always seeking new adventures. So, why not treat it to a lifelong learning feast? Whether you’re picking up a new language, trying your hand at painting, or even mastering the art of cooking, the key is to keep those neurons busy with excitement.
Mental exercise is believed to activate systems that support the maintenance of individual brain cells and improve inter-cognitive communication. While many people find cerebral stimulation in their work, developing a new skill or pastime can also have the same effect.
Offer to help out on a project at work that requires a skill you don’t typically employ, or just suggest an idea. Make lifelong learning a priority because it’s a continuous activity that helps maintain and build brain connections.
2. Get your groove on—literally!
Stay physically active! Your brain is like that friend who’s secretly a workout junkie! Just like we love hitting the gym for a good sweat, your brain craves its very own exercise session. So, let’s make staying active a priority with something like a Zumba party in your living room or a casual stroll in the park. Moving your body not only keeps you feeling good and fit but also gets your brain cells doing the happy dance. Double win, right?
3. Lights out, brain on!
Sleep is like the ultimate brain spa treatment. While you catch those Zs, your brain is busy organising memories and tidying up the day’s events. So, let’s make a pact to get those 7-9 hours of beauty sleep—for your brain’s sake!
This is so that memories you’ve made throughout the day can be strengthened by sleeping. Connecting recent recollections to past ones is beneficial too. While you sleep, you might even generate fresh, imaginative thoughts.
4. Eat the rainbow—no, not skittles!
Amp up your brain’s nutrition game by adding a splash of colour to your plate. Fruits, veggies, whole grains—they’re like superhero foods for your memory. Think of it as feeding your brain a nutritious rainbow buffet.
Consuming fruit, green vegetables, seafood, and nuts high in omega-3 fatty acids may help people concentrate better and reduce their chance of developing Alzheimer’s disease. What you consume matters as well. Alcohol overindulgence can cause disorientation and memory loss.
5. Stress less, laugh more!
Stress is like the Grinch for your memory. Get rid of it with a dose of “me time”, some meditation, or even a good old belly laugh. Your brain will thank you for the positive vibes.
Stress also has an impact on the kinds of memories we create. Stress during an incident can cloud our perceptions and make it harder for us to recollect what we saw at the time, which makes it more likely that we won’t be able to recall the specifics of the event later on.
6. Brain teasers—they’re not just for geeks!
Remember those puzzles, crosswords, and brain teasers? They’re like gym workouts for your brain. Challenge yourself, and let your brain flex its muscles a bit. Completing a puzzle strengthens the connections between brain cells, increases mental acuity, and enhances short-term memory. Dopamine is a neurotransmitter that improves your mood, memory, and focus. It is produced in greater amounts when solving puzzles. When we complete the puzzle, dopamine is produced after each successful solution.
7. Checkups!—Because you’re worth it and you need it
Monitoring and managing conditions such as hypertension, diabetes, and cholesterol levels are crucial for maintaining cognitive health. Regular health check-ups can help identify and address any potential risk factors for cognitive decline.
So there you have it. A friendly guide to keeping your memory on its A-game as you gracefully age. Remember, it’s not about fighting against time; it’s about embracing it with a game plan that keeps your brain happy and fulfilled as you journey through life, one day at a time.
(Tashia Bernardus)