How to Improve Memory and Stay Sharp As You Age
Understanding Memory Loss
One of the biggest misconceptions of all time is that we all lose our memory as we get older – no exceptions. The truth is that many of us can be as sharp as a tack into our 70s, 80s, 90s, and beyond, but only if we take action early. Changing our diets, exercising more, and making a few other lifestyle changes can help you reduce your risk of developing memory problems.
The Aging Brain
Time changes our brains in a number of ways that affect our memory. Some of these brain changes are unavoidable for older adults, while others are within your power to change.
Brain shrinkage
Our brain shrinks as we get older. The sheer volume of our brain decreases with age, as does the number of brain cells and connections between brain cells. The loss of tissue affects how the brain functions, and it impairs the brain’s ability to process and store new information.
Decreasing brain volume is an inevitable – but completely normal – effect of aging that causes most of us to lose some of our short term memory.
Reduced blood flow
Blood vessels carry oxygen- and nutrient-rich blood to our brains and to the rest of our bodies. As we age, though, cholesterol can clog up our vessels to slow the flow of blood to our brains. The blood vessels themselves may become calcified, or hardened, which prevents them from delivering blood efficiently.
Lack of oxygen and nutrients causes brain cells to break down or even die to cause short term memory loss. Widespread cellular damage and death can prevent the brain from forming new memories or retrieving old ones.
Chemical changes
Certain chemicals, known as neurotransmitters, carry messages between nerve cells and other types of cells. Changes in these neurotransmitters can alter the way your brain functions, including how well your memory works. The changes may affect how well your brain can form new memories, recall old memories, and process information.
Risk factors for memory loss
Certain factors can increase your risk for cognitive decline. These risk factors include:
Age
Genetics
Smoking and alcohol use
Atherosclerosis (hardening of the arteries)
High cholesterol levels
Certain illnesses and treatments
What are the different forms of memory loss?
There are many forms of memory loss. Each is unique in the way it develops and responds to treatment. Understanding the different forms of memory loss is an important first step to memory loss treatment.
Age-Related Memory Loss
Age-related changes in your memory, such as forgetting someone’s name or misplacing your car keys, is common. While these changes can be frustrating, they are a normal part of aging and are not necessarily a sign of a more serious memory problem.
Mild Cognitive Impairment
Cognition is the mental process of acquiring knowledge and understanding. Cognitive abilities include thinking, reasoning, imagining, problem solving, and remembering. Dementia like symptoms may occur.
Mild cognitive impairment occurs when you have a slight decline in your ability to process information, solve problems, and store memories. It is somewhere between normal age-related memory loss and dementia. Mild cognitive impairment can be frustrating, but it does not interfere with a person’s ability to lead a normal life.
While mild cognitive impairment may lead to more severe forms of memory loss, it does not always mean there is a 100% chance of developing dementia.
Signs and symptoms of mild cognitive impairment include:
Forgetting things more often
Missing appointments or social events
Losing your train of thought frequently
Forgetting the name of familiar objects
Trouble following a conversation
Difficulty making decisions, following instructions, or finishing a task
Trouble finding your way in places you know well
Dementia
Dementia is a group of conditions associated with significant cognitive decline and memory loss. Dementia symptoms interfere with a person’s daily life.
Dementia is progressive, so dementia symptoms and memory problems will worsen over time. There is currently no cure for the condition, but early diagnosis and treatment can slow the progression of dementia symptoms and improve the quality of life.
What are the different types of dementia?
Many types of dementia exist, and each form has its own unique characteristics and causes. All cause memory problems.
Alzheimer's disease
Affecting some 6.7 million Americans age 65 and older, and accounting for 60 to 70 percent of all types of dementia, Alzheimer's disease is the most common type of dementia. The buildup of protein in the brain cells is a common feature in Alzheimer's disease; these excess proteins lead to the death of brain cells and contribute to cognitive decline. Alzheimer's disease progresses steadily and worsens over time.
Vascular dementia
Vascular dementia develops as the result of reduced blood flow to the brain, often from a stroke or other condition that affects blood vessels. It is characterized by uneven progression that may include steep declines, followed by a period of stability, and then another steep decline.
Lewy body dementia
Lewy body dementia is also characterized by the buildup of proteins, known as Lewy bodies. Signs and symptoms include loss of cognitive decline, hallucinations, and movement disorders.
Frontotemporal dementia
This type of dementia affects the frontal and temporal lobes of the brain, towards the front of the head. Characteristics include a decline in cognitive function, social skills, and changes in personality and behavior.
Parkinson’s disease
Parkinson’s disease is a type of dementia that can cause cognitive decline, tremors (shaking), stiffness, and problems with movement.
Dementia caused by medications or illnesses
Certain illnesses, vitamin deficiencies, and some types of medication may cause temporary cognitive decline.
What types of cognitive decline are reversible?
While some types of cognitive decline, such as Alzheimer’s disease and Parkinson’s disease are not curable, early treatment can slow their progression. Other types of cognitive decline, such as those caused by depression, thyroid problems, problems with medications, malnutrition or dehydration, may be reversed.
How to Improve Your Memory
Even if you have a condition that causes poor memory, you may be able to improve your cognitive function. Since many types of memory loss are irreversible, it is essential to take steps to improve memory early, before it begins to fade.
Exercise
Physical activity gets your heart pumping, which increases the flow of blood to your brain. Exercise also promotes the growth of new brain cells.
Sleep
While you sleep, your brain is busy processing and consolidating memories.
Engage in Activities that Stimulate Your Mind
Reading, solving puzzles, learning to play or practicing an instrument, or other mental exercises keep your brain sharp and improve your memory.
Manage Your Stress
Chronic stress can tax your memory. Learn how to deal with stress by practicing yoga, engaging in your favorite hobby, or through exercise.
Interact with Friends and Family
Socialization is essential for a sharp mind, and interacting with others stimulate your mind.
What Foods are Recommended for Brain Health and Memory?
As the old saying goes, “You are what you eat,” and this is especially true when it comes to memory – eating a healthy diet can support brain health and memory.
Brain and Memory Boosting Foods Include:
Fatty Fish
Fatty fish like salmon, trout, mackerel and sardines are rich in omega 3 fatty acids.
Blueberries
This tiny fruit packs a powerful punch of antioxidants and flavonoids.
Turmeric
Turmeric contains curcumin, which have strong antioxidant and anti-inflammatory properties known to improve memory and reduce the risk of cognitive decline.
Nuts
Walnuts, almonds, cashews and other types of nuts contain antioxidants, healthy fats, and vitamin E that are associated with improved memory and overall brain health.
Citrus Fruits
Lemons, limes, and other citrus fruits contain vitamin C, known for supporting cognitive health
Eggs
Eggs are chock full of B vitamins, folate and other nutrients, eggs also contain choline, which your body uses to regulate memory and mood.
Green Tea
This delicious beverage contains antioxidants and catechins, shown to improve memory.
Boost Your Brain Health with Mighty!
Memory decline is a part of natural aging, but you can slow down the rate at which you lose cognitive function. For best results, start strengthening your memory by eating right, getting enough exercise and sleep, and having fun with friends and family. Match with you own personal health coach to work on your own brain health goals with Mighty Health!