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Are memory problems just a normal part of aging?
We’re all prone to memory problems as we get older — forgetting where we put our car keys, or the names of people we meet, or even where we parked our car after we’ve gone shopping.
Age-related memory loss and dementia are very different conditions. Often, our memory declines are caused by poor concentration, fatigue, stress, medications, or simply distractions that seep into our daily lives.
Aging does make our memory worse, as we slowly start losing brain cells starting in our 20s, and certain chemicals those cells need decrease. So our minds aren’t as sharp in our 60s or 70s as they were in our 25s.
There are various ways to enhance your memory as you age. The Department of Health and Human Services recommends incorporating physical activity into your daily routine. At least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity — throughout the week — can significantly improve memory because physical activity increases blood flow to the brain and throughout the body.
Maintaining memory involves getting and staying organized. If our home or area is cluttered and papers cluttered, we are more likely to be forgetful. Take notes and jot down tasks, appointments, and other events on a calendar or electronic planner. In addition, there are dedicated places for keys, wallets and mobile phones. Also, too much multitasking can limit our focus, so stop trying to do too many tasks at once and limit distractions.
Mental stimulating activities can keep our brains healthy and possibly stave off memory loss or cognitive deficits. Learn new things. Choose an alternate route while driving. Eating and/or brushing your teeth with your non-dominant hand. Volunteer for a community organization.
Lifestyle habits can also affect memory. Diet and nutrition play an important role in a healthy brain. Blood vessels in and around the brain can become clogged or damaged if cholesterol, blood pressure, and blood sugar are too high. A Harvard study found that people who ate more saturated fat (meat and dairy) performed worse on memory tests than those who ate less. For example, a Mediterranean diet rich in omega-3 fatty acids, olive oil, and fresh produce has been linked to protective thinking and memory.
Regular sleep should be a priority as you get older, because good quality sleep helps the brain file memories so you can access them later. Most adults need seven to nine hours of sleep a day. A good rule of thumb is that for every two hours of being awake, we need 45 minutes of sleep.
Chronic diseases can also affect our memory. Depression, diabetes, high blood pressure, chemotherapy—they all affect our memory and concentration. Medication and treatment recommendations should be reviewed regularly with your doctor.
When memory loss affects your ability to carry out normal daily activities, or if you notice that your memory is getting worse, share these concerns with your doctor, who can perform appropriate tests and evaluations to check memory and problem-solving skills .
Questions about Alzheimer’s disease or related disorders can be sent to Dana Territo, author of What My Grandchildren Taught Me About Alzheimer’s Disease at thememorywhisperer@gmail.com.
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