Memory loss and a decline in cognitive function rank among the most common mental health challenges in old age. It all begins by forgetting names, then faces. And before you know it, you can no longer remember to zip your pants up or down your memory.
It’s important to note that the brain functions are more or less similar to the muscles. You either use it or lose it.
There are plenty of physical and mental activities that you can engage in to keep your memory in peak performance. Here are some of the most effective methods to sharpen your memory in old age.
As we grow older, we all start to notice some changes in our ability to remember things.
Maybe you’ve gone into the kitchen and can’t remember why or can’t recall a familiar name during a conversation. You may even miss an appointment because it slipped your mind. Memory lapses can occur at any age, but we tend to get more upset by them as we get older because we fear they’re a sign of dementia, or loss of intellectual function. The fact is, significant memory loss in older people isn’t a normal part of aging—but is due to organic disorders, brain injury, or neurological illness, with Alzheimer’s being among the most feared.
Most of the fleeting memory problems that we experience with age reflect normal changes in the structure and function of the brain. These changes can slow certain cognitive processes, making it a bit harder to learn new things quickly or screen out distractions that can interfere with memory and learning. Granted, these changes can be frustrating and may seem far from benign when we need to learn new skills or juggle myriad responsibilities. Thanks to decades of research, there are various strategies we can use to protect and sharpen our minds. Here are seven you might try.
- Understand How Your Body Ages
Different organs age at different rates.
For instance, the heart may continue to pump blood until you take your last breath. However, organs like the bowel and bladder tend to age considerably fast. That explains the prevalence of incontinence among seniors.
So, it’s essential to understand how various organs in your body undergo a decline in performance.
The mere fact that your bowels and bladder have lost continence and require extra support will have you invest in adult brief. And the good news is that there are numerous places to source high-quality adult diapers for maximum incontinence protection.
- Play Riddle Games
Riddle games have been used from time immemorial to sharpen children’s cognitive skills. Playing these games may equally help to boost your memory in old age.
Riddle games come in all shapes and sizes. It all depends on the participants.
For instance, you can consider Truth or Dare games if playing with your spouse. You can also model the riddles after other popular party games, such as Two Truths and One Lie, Would You Rather, Never Have I Ever…, etc.
- Consider Math and Word Games
If you find riddles too amateurish, you can consider math and word games instead.
Crosswords and numerical puzzles like Sudoku may also go a long way in sharpening memory and cognitive skills. According to this study, keeping a large vocabulary could guard against cognitive impairment.
Numerical puzzles help hone your math skills, whereas crosswords keep your recall memory in check.
- Test Yourself
Constant practice can improve your memory in old age remarkably. That’s why experts recommend testing yourself on any newly learned information.
After watching a scintillating movie, allow for a few hours to elapse. Then, try to remember the film by reenacting the scenes.
You can also do the same after having a conversation, reading a book, making a checklist, etc. All you need to do is try to recall the details a few hours later.
This method helps your brain transfer learned information from the working memory to the short-term and long-term memory.
- Eat Healthy Foods
Once you clock 60 years, mindful dieting should always be on your mind. Not only are healthy foods capable of fighting chronic diseases. They can also boost your mental performance.
First off, invest more in fruits and vegetables noodles and company. Fruits and veggies are packed with powerful antioxidants that can prevent or reverse the degeneration of neurons, consequently improving your cognitive performance.
You might also consider seafood like pilchard, mackerel, and tuna. Such foods are rich in omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Research has shown that these fats may reduce chronic inflammation, slow down the risks of heart disease, and improve memory. In this study, researchers found that fish oil supplements could improve both short-term and working memory when administered for 12 months.
- Avoid Harmful Foods
It’s not enough to know the foods to eat to boost your memory in old age. It’s equally important to know what to avoid. And the first item on that list is trans fat.
Also known as trans-unsaturated fatty acids or trans-fatty acids, trans fat is a type of unsaturated fat which occurs in small amounts in milk and meat. Trans fat is linked to most chronic conditions, including heart disease and degenerative mental decline.
Other foods to cut back on or avoid altogether include sugar, caffeinated drinks, and processed goods.
And as you might have guessed, alcohol and tobacco also fall among the products to avoid if you want to maintain a healthy brain in your senior years.
- Hit the Gym
It’s almost impossible to discuss memory-boosting techniques without referencing workouts. Exercise triggers the release of endorphins, chemicals associated with happiness.
Endorphins may also help fight stress, improving memory loss induced by stress and anxiety.
The good news is that you don’t need to subscribe to any fitness programs to enjoy workout-induced mental health benefits. Not when you can consider simple aerobic exercises like walking, swimming, and bicycle riding.
- Learn to Play a Musical Instrument
There’s a musician in all of us. No matter how old you become, you’ll always find yourself singing in the shower or jamming to some classic beats.
Why not bring out the musician in you by learning to play the piano or guitar?
Besides the thrill that comes with it, studies indicate that learning new and demanding skills like playing a musical instrument may also enhance memory in old age.
Final Word
As we age, memory loss is simply unavoidable. However, following the tips listed above can go a long way in sharpening your memory and cognitive skills in older adulthood.
