Everybody starts to notice alterations in their memory as they become older. Perhaps you entered the kitchen without realising why, or perhaps you lost track of a well-known name in a conversation. You can even forget about an appointment and miss it. Although memory loss can happen to everyone at any age, as we age, we tend to become more concerned about it because we think it could indicate dementia or a lack of intellectual capacity. Significant memory loss in older adults is really caused by neurological illnesses, biological disorders, or brain injuries, with Alzheimer’s disease being the most common cause. It is not a typical aspect of ageing.
The majority of the transient memory issues we have as we age are caused by typical alterations in the composition and capabilities of the brain. These alterations may slow down specific cognitive functions, making it more difficult to pick up new information rapidly or block out distractions that could impede learning and memory. Granted, when we have to master new abilities or balance a plethora of duties, these changes can be annoying and appear far from benign. Decades of research have led to a variety of ways that we might apply to safeguard and improve our mental abilities. These seven could be worth a try.
1) Keep learning
An increased educational attainment is linked to improved cognitive abilities as one ages. Experts believe that higher education might help maintain good memory by instilling in people the habit of engaging in mental activity. Mental exercise is thought to trigger systems that support individual brain cell maintenance and enhance inter-cognitive communication. While many people find cerebral stimulation in their work, developing a new skill or pastime can also have the same effect. Take a class, study music or art, play chess or bridge, write your life narrative, solve crossword or jigsaw puzzles, read aloud, join a book club, play chess or bridge, or create a new garden design. Offer to help out or volunteer for a project at work that requires a talent you don’t typicallyemploy. Make lifelong learning a priority because it’s a continuous activity that helps maintain and strengthen brain connections.
2) Use all your senses
Your brain will spend more resources to retain the information you acquire, the more senses you employ to do so. In one study, a set of emotionally neutral images were displayed to adults, each accompanied by a scent. They weren’t questioned about their observations. Subsequently, participants were presented with a series of pictures, devoid of scents, and asked to identify which ones they had previously viewed. They could clearly recall every picture associated with an odour, but they did so best with pleasant-smelling images. According to brain imaging, when people observed objects originally, the piriform cortex—the primary area of the brain responsible for processing smells—became active.
Associated with scents, despite the fact that the individuals hadn’t made an effort to recall the scents and they were no longer there. So, when you explore the unknown, put all of your senses to the test. For instance, when you smell and taste a new dish at a restaurant, attempt to identify what the ingredients are. Try your hand at sculpting or pottery, paying attention to the materials’ feel and aroma.
3) Believe in yourself
Myths around ageing may be a factor in memory loss. When exposed to negative stereotypes about ageing and memory, middle-aged and older learners perform worse on memory tasks; conversely, when positive messages regarding memory maintenance into old age are conveyed, they perform better. Individuals who feel they have little control over their memory function are more likely to undergo cognitive decline because they are less likely to make an effort to maintain or enhance their memory abilities. You have a better chance of maintaining mental acuity if you practise what you believe about yourself and if you think you can get better.
4)Economize your brain use
You’ll be able to focus more intently on learning and remembering new and significant things if you don’t have to use mental energy trying to recall where you put your keys or when your granddaughter’s birthday party is. To keep regular information accessible, make use of calendars and planners, maps, grocery lists, file folders, and address books. Your keys, wallet, glasses, and other frequently used goods should all have a designated spot at home. Clear out your home or office of clutter to reduce distractions and help you concentrate on fresh knowledge you wish to retain.
5) Repeat what you want to know
Repeat anything aloud or jot it down to help you recall what you’ve just read, heard, or thought about. In this manner, you strengthen the link or memory. When conversing with someone, utilise their name, for instance, if you’ve just learned it: “So, John, where did you meet Camille?” Tell yourself aloud what you did if you moved one of your possessions from its typical location. Additionally, don’t be afraid to request a repeat of any information.
6) Space it out
When repetition is timed correctly, it becomes the most effective learning instrument. Avoid doing the same thing over and over again in a short amount of time, as if you were studying for a test. Rather, go over the fundamentals again after progressively larger intervals of time: once an hour, then every few hours, and eventually every day. It is especially helpful to space out your study sessions when you are trying to learn complex material, like the specifics of a new job assignment. According to research, spaced rehearsal helps with recollection in both healthy individuals and those with specific cognitive disorders related to physical factors, such multiple sclerosis.
7) Make a mnemonic
This is an inventive method of list memory. Mnemonic devices can be words or acronyms (e.g., “Every good boy does fine” to remember the musical notes E, G, B, D, and F on the treble clef) or acronyms (e.g., “RICE” to recall first-aid recommendations for wounded limbs: Rest, Ice, Compression, and Elevation).
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