Top 10 Ways to Protect Your Memory

Joyce Remy, Caresource Healthcare Communications

“Where are my reading glasses?” You put them on and take them off ten times every day…but sometimes, you find them in the strangest places, with no recollection of leaving them there!

“Where did I park?” You dashed into the mall, visited a few stores, and now, shopping bags in hand, you realize you can’t remember where you left the car.

“I’ve met that fellow several times…what is his name?” Names, phone numbers, even familiar words...things sometimes seem to be “on the tip of your tongue” but escape quick recollection.

If these unflatteringly named “senior moments” seem familiar to you, you are not alone. Many older adults worry more about the prospect of memory loss than about heart disease, cancer or any other condition. It is true that we experience memory changes as we age. Our speed of recollection and the amount of detail we remember decline. We become more likely to experience the classic “absentmindedness,” especially when we are “multi-tasking” and not paying full attention.

On the other hand, for most of us, many aspects of memory remain pretty much the same: our vocabulary and language skills, reasoning and logic, the ability to pay attention, acquired skills like playing the guitar or cooking an omelet…and that special quality that we usually refer to as “wisdom.”

Yes, it’s also true that Alzheimer’s disease, stroke, Parkinson’s and other degenerative diseases, while not “an ordinary part of aging,” are more common the older we get. These conditions can have a negative—even catastrophic—impact on the areas of the brain that control memory. But the good news is that many of the memory problems older adults experience result from treatable conditions, such as:

• Overmedication
• Depression and stress
• Kidney, liver or thyroid problems
• Diabetes
• Sleep disorders
• Alcoholism
• Nutritional deficiencies
• Dehydration

Promoting Memory Health

As with so many aspects of aging, sharpness of memory varies from individual to individual. Some of this is hereditary…yes, genes are a factor. But just as you can keep your body in shape by following a wellness regimen, there are also steps you can take to make it more likely that your memory will remain sound.

1. Remember to…practice good nutrition. We can choose foods that help protect memory. The good news is, if you are one of the many older adults who try to follow a “heart smart” diet, you are also on track for “memory smart” menu choices. Avoid: cholesterol, saturated fats, trans fats. Choose: fish, fruits, vegetables, and healthy fats such as olive oil or canola oil. Even on a day-to-day basis, nourishing meals improve alertness and help us retain memories. Take a multivitamin—but don’t take megadoses that could be toxic.
   
   
2. Remember to…stay physically active. Just as a “heart smart” diet helps protect the brain, heart-strengthening aerobic exercise also helps ward off Alzheimer’s, stroke and other memory-damaging conditions. Obesity has been found to be a risk factor for dementia, so maintain a healthy weight. Talk to your healthcare provider about an exercise program that is right for you.
   
   
3. Remember to…sleep well.  You’ve probably noticed that when you don’t get enough good quality sleep, it is harder to concentrate the next day. And did you know that memories of the day are “filed away” in the brain while we sleep? People who suffer from sleep disturbances often experience memory problems. But many sleep disorders are treatable, so speak to your healthcare provider if you experience trouble falling asleep, bothersome wakeful periods during the night, or snoring (which might suggest sleep apnea—a disorder that causes interruption in breathing during sleep).
   
   
4. Remember to…treat depression and avoid stress. Both cause chemical changes in the brain that can be so severe that a person’s family or physician mistakenly suspects Alzheimer’s or other dementia. If you are feeling overly stressed, or if depression is making it hard for you to focus and concentrate, talk with your healthcare provider. Counseling, meditation and other relaxation techniques can all help.
   
   
5. Remember to…quit smoking and limit alcohol consumption. Many substances found in cigarette smoke damage the brain and impair memory. And while a number of studies suggest that drinking in moderation might actually be beneficial, having more than a drink or two per day can be highly toxic to the brain.
   
   
6. Remember to…challenge your mind and memory. Mental stimulation encourages new connections between brain cells…so when it comes to the memory, “use it or lose it” isn’t just a cliché. Seek out a variety of mentally challenging activities! Learn a new skill—take up an instrument or study a foreign language. Join a club, volunteer, find ways to stay socially connected. Visit a museum or work a difficult puzzle. Passive activities, such as watching TV, don’t offer the same benefits.
   
   
7. Remember to…have a memory fitness strategy. It is actually possible to increase memory sharpness through training. Visualization, concentration and other effective memory skill techniques skills improve the retention and accessing of memories. And people of every age use supplemental technology—from simple sticky notes to voice recorders, personal organizers, day planners…the possibilities are endless!
   
   
8. Remember to…use seatbelts and wear a bike helmet. At any age, head injury can result in catastrophic damage to the brain and memory. Along these same lines, take steps to protect against falls during any activity—even in your own home. Remove clutter that might trip you up, install handrails by stairs, and take a fall prevention course if you are concerned about falling.
   
   
9. Remember to…bring up memory concerns at your next healthcare appointment. Share with your doctor if you have experienced problems, especially disorientation, forgetting recently learned information, or a sudden inability to complete familiar tasks. While it’s tempting to be in denial about memory impairment, early diagnosis of conditions such as Alzheimer’s or mini-strokes allows aggressive treatment to begin right away. And if problems stem from reversible or controllable conditions, the sooner treatment begins, the better!
   
   
10. Remember to…have your healthcare provider review your medications. Our lives are improved and extended by many of the medicines we take—but overmedication and the side effects of some drugs can dull the memory. Common culprits: tranquilizers, sleeping pills, pain medications, high blood pressure drugs. Your physician may switch you to a different drug or dosage to lessen the effect.

Why add stress to your life by worrying about your memory? Learn about the normal memory changes associated with aging, do all you can to take care of your brain, check out memory compensation strategies…and relax, knowing you’re doing everything you can to keep your memory strong through your later years.  

If the Diagnosis Is Alzheimer’s....

Even in cases of Alzheimer’s and related conditions, early diagnosis and intervention can slow the advance of the disease and control symptoms. Significant research continues, and there are hopeful steps forward in the area of medication and other treatments. There is even hope that we will one day have a vaccine or understand the cause of these diseases enough to prevent them altogether.

For More Information

AARP Brain Health.Extensive collection of informative, easy-to-read articles and resources about memory care, including memory fitness exercises and a discussion of memory-protecting food choices.

National Institute on Aging. This division of the National Institutes on Health offers the brochure “Forgetfulness: It’s Not Always What You Think” and other memory-related information.

The Alzheimer’s Association. Information about preventing, diagnosing and treating Alzheimer’s disease and other dementias. See the “Maintain Your Brain” section of the site for tips and information on memory care.

The New York Times. A brand new article, “As Minds Age, What’s Next? Brain Calisthenics,” takes an in-depth look at brain health programs for older adults. (Registration for the New York Times website is free.) 

© 2007, Caresource Healthcare Communications