There’s no doubt about it, forgetting things can be extremely annoying. You know the feeling – you’re standing in the middle of the loungeroom wondering what you came in here for, or you’re trying to remember the name of your childhood best friend, but you’re drawing a frustrating blank.
These memory lapses can happen at any age, but we tend to shrug them off when we’re younger. As we age, however, with the threat of dementia or Alzheimer’s in the back of our mind, we may start to worry about what these lapses might mean.
The good news is, memory loss problems do not automatically mean a diagnosis of Alzheimer’s or dementia. Age-related memory loss is unfortunately very common, and is due to the brain changes that come with ageing, including:
- Decreased blood flow to the brain, leading to changes in memory
- The area of the brain involved in the formation and retrieval of memories, the hippocampus, often deteriorates with age
- The decline of proteins and hormones that protect and repair brain cells
As they age, many people find they can’t think as quickly as they used to, and it takes longer to recall the information that you need.
However, while age-related memory loss is common, it’s not inevitable. You’ve heard the mantra, “use it or lose it” and this doesn’t just apply to your muscles – it applies to your brain capacity as well. Your brain health is significantly impacted by your habits, your lifestyle and your daily activities – which means there are plenty of ways you can prevent memory loss, protect your brain and improve your cognitive abilities.
If you’ve misplaced your glasses one too many times, can’t for the life of you remember what you came to the grocery store for, and avoid using people’s names because you can’t remember them, then give these tips a try to improve your recall and help stem the tide of age-related memory loss.
Eat a balanced diet
Diets high in fruit, vegetables, fibre and healthy omega-3 fats (such as some fish and nuts) are the key to good brain health. These brain-supporting foods will help prevent memory decline and promote strong brain health.
By physically active
Daily physical activity enhances blood flow to the brain, which helps sharpen your ability to create new memories and recall old ones. Exercise can even slow deterioration in those who have already started to develop cognitive problems. Experts recommend at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous aerobic activity. This can be spread throughout the week, in activity blocks as small as 10 minutes if you don’t have time for a full-on workout.
Stay social
Surprisingly, social isolation is one of the most dangerous risk factors for cognitive decline, so don’t allow yourself to become isolated and alone as you age. Get involved with your community, foster meaningful social connections with friends and family and take opportunities to spend time with others – your brain will thank you.
Manage your weight
Studies suggest that obesity can cause changes in the brain similar to Alzheimer’s Disease, causing shrinkage in brain regions associated with memory, judgement and learning. Losing weight can help reverse some of the damage already sustained and prevent future damage to the brain. See your health care provider, a dietician or exercise physiologist for help.
Manage your mental health
Stress, anxiety and depression can all cause memory difficulties and harmful effects on the brain. The stress hormone, cortisol, can damage the brain over time, leading to memory problems. Depression can make it hard to concentrate, remember things, stay organised and get things done. See your health care provider for help if you’re experiencing mental health issues, and follow their advice in managing the problem.
Manage diseases such as diabetes, hypertension and hearing loss
Stay on top and in control of your medical conditions, by regularly consulting your health care professional and following their advice for best managing the condition. Regularly review medications too, as some medications have the side effect of memory loss.
Get plenty of sleep
Your brain and memory functions best on adequate sleep, so aim for seven to nine hours sleep per night. Inadequate sleep, along with restless sleep and sleep that is often disturbed has been associated with memory loss, so make getting a good night’s sleep a priority.
Click here to discover the steps to getting a better night’s sleep for older adults.
Don’t smoke
Smoking is a terrible choice for all types of health, including that of your brain. Giving up smoking will allow more oxygen to reach your brain, which will benefit from the improved circulation.
Drink alcohol in moderation
Overindulging in alcohol can lead to memory loss and confusion. Excessive alcohol is toxic to the brain, and may also increase the risk of dementia. Limit your daily intake to just 1-2 drinks or less if possible.
Try cognitive training
Just as physical exercise makes your body stronger, mental exercise trains your brain to work better and helps prevent mental decline. Things like crossword puzzles and games, learning a new skill, learning a musical instrument, reading or taking on projects that involve design or planning are great ways to engage your mind and keep it sharp.
Walk
Studies highlight walking as one of the most powerful types of physical activity useful for preventing memory loss. People who walk 9-15 kilometres per week usually have more grey matter in their brains that people who don’t walk that much.
Practice meditation
Studies show that a small amount of meditation every day (think 20 minutes) can help grow memory cells and protect your memory. If that seems too long, make 5 minutes of meditation a habit and gradually build up to a longer time.
Practice mindfulness
Sometimes memory loss can be ascribed to something as simple as not paying enough attention to what you need to remember. If you’re thinking about something else when you put your keys down, chances are you won’t remember where you put them later. So get in the habit of practicing being mindful when you need to remember something – a few moments of attention will help cement the memory in your brain. You can also try repeating things over to yourself a few times and avoiding multitasking.
Use reminders
Make it easy to remember things by using reminders. Write things down, put a sticky note on the fridge, use a calendar to record events or to-do-lists or set reminders on your phone. If you can’t do any of these things, try using a memory-aid such as a rhyme, acronym or attaching images to words to help you remember something.
Memory lapses can be troubling and embarrassing, but all these targeted strategies for prevention can help strengthen your memory, even as you age. Give them a go!
Click here to discover ways to tell if your brain is healthy – and how to slow the clock on brain ageing.