As we grow older, we all start noticing 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 as we get older because we fear they’re a sign of dementia or loss of intellectual function.
Most of the fleeting memory problems 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. These changes can be frustrating and may seem far from benign when we need to learn new skills or juggle responsibilities.
There are various strategies we can use to protect and sharpen our minds:
- Keep learning: A higher level of education is associated with better mental functioning in old age. Experts think that advanced education may help keep memory strong by getting a person into the habit of being mentally active. Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication. Many people have jobs that keep them mentally active, but pursuing a hobby or learning a new skill can function the same way – e.g., read, join a book group, play chess or bridge, write your life story, do crossword or jigsaw puzzles, pursue music or art, design a new garden layout.
- Believe in yourself: Myths about ageing can contribute to a failing memory. Middle-aged and older learners do worse on memory tasks when exposed to negative stereotypes about ageing and memory and better when the messages are positive about memory preservation into old age. People who believe they are not in control of their memory function are less likely to work at maintaining or improving their memory skills and therefore are more likely to experience cognitive decline.
- Economise your brain use: If you don’t need to use mental energy remembering where you laid your keys or the time of your granddaughter’s birthday party, you’ll be better able to concentrate on learning and remembering new and important things. Take advantage of calendars, planners, maps, shopping lists, file folders, and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys, and other items you use often. Remove clutter from your home to minimise distractions, so you can focus on new information you want to remember.
- Repeat what you want to know: When you want to remember something you’ve just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. For example, if you’ve just been told someone’s name, use it when you speak with them. If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you’ve done. And don’t hesitate to ask for information to be repeated.
- Make a mnemonic: This is a creative way to remember lists. Mnemonic devices can take the form of acronyms such as RICE to remember first-aid advice for injured limbs: Rest, Ice, Compression, and Elevation, or sentences such as the classic “Every good boy does fine” to remember the musical notes E, G, B, D, and F on the lines of the treble clef.