These recurring lapses are commonplace, as you
discover when sharing stories of memory loss with friends.
What often feels like an epidemic among your peers is actually
gradual memory decline that is a normal, but not unmanageable,
consequence of aging. The mind takes longer to retrieve information,
yet for the vast majority that data is still available. Within
minutes, or sometimes hours later, it pops up unexpectedly.
For seniors who fear they are losing their memory, take
heart. Forgetfulness is a common complaint but by no means
a harbinger of dementia, which in the form of Alzheimer's
disease is far more than forgetfulness. According to statistics
put out by the Mayo Clinic, only 10-20% of people over 65
suffer from dementia, advanced mental decline that severely
affects all of life's activities.
It is easy to predict memory loss, but you can actually
work at keeping your memory sharp while it is still nimble.
As with any exercise program, it is never too soon to begin
your workouts, both physical and mental. Experts who study
cognitive decline agree that the brain responds to stimulation.
Certain parts of the brain continue to produce new cells,
even in those areas associated with memory. Active brains
produce new dendrites---connections between nerve cells
that allow cells to communicate with one another.
Neuroscientists and gerontologists know that there are
key activities and techniques that may help you be proactive
in protecting your memory.
EXERCISE YOUR MIND: By continuing to learn and challenge
yourself your brain continues to grow and process information
to the best of its ability. How can you do this? Learn a
foreign language, start a new hobby, volunteer, take up
a musical instrument, do word games and crossword puzzles,
keep up to date on world events and the stock market, and
read, read, read. Try something totally fresh and unfamiliar
to you, like learning to use a computer or traveling beyond
your usual geographic borders.
Some memory experts say you can further stimulate your
brain by altering everyday patterns: brush your teeth with
your non-dominant hand, sit at a different place at the
dinner table, drive an alternate route---even try shopping
in a different grocery store where the layout is not familiar.
All these tricks will force your brain to stretch beyond
its automatic patterns of processing daily stimuli.
STAY PHYSICALLY ACTIVE: Regular physical activity
improves blood flow and all aspects of health. Aerobic activity
enables your heart, lungs and blood vessels to deliver adequate
oxygen to your brain cells so they can fire away. It exerts
you enough to increase your heart rate, pump your blood
more forcefully and exercise your lungs more fully. Aerobic
activities include but are not limited to swimming, walking
briskly, riding a bicycle, and climbing stairs.
EAT A HEALTHY DIET: Foods rich in antioxidants (vitamins
C, E and beta carotene) are associated with memory protection.
B vitamins, especially B6 and folate, are believed to have
memory boosting power. Translation: eat nuts, wheat germ,
green leafy vegetables, legumes, whole grains, bananas and
the orange and red fruits and vegetables.
USE MEMORY AIDS: Make use of calendars, checklists,
day planners, sticky notes, medication alarms, detailed
lists of tasks to accomplish. Before going to a social gathering
remind yourself of who will be there so their names will
be fresh in your mind. Routinely stash your keys, wallet
or purse in the same spot. Attend to one task at a time
and avoid distracting noise, music and conversation while
maintaining concentration.
It is a myth that elders are sure to have poor memory skills.
It is a myth that seniors cannot learn new things. It is
a myth that we cannot improve memory and should instead
merely accept its decline. With awareness, healthy living
habits, mental exercises and all-important social contact,
brain power can often be maintained and sometimes even improved.
Fortunately for most of us, forgetfulness may indicate
nothing more than having too much on our minds.
RESOURCES
Senior Help-Line (800-642-5119) can connect you with
any programs and memory clinics that may be upcoming in
your area.
"Your Memory: How It Works And How to Improve It"
(by K. Higbee, $13.95)
"The Memory Book: The Classic Guide to Improving Your
Memory at Work, at School, and at Play" (H. Lorayne,
$11.95)
"Dealing With Memory Changes as You Grow Older"
(K. Gose, $15.00)
