by Haven Logan PH.D

        

If you’re over forty, no doubt you’ve experienced some short-term memory loss. You run into a friend and can’t remember his or her name when it comes time for introductions. You’re late for work because you spent 20 minutes tearing through the house trying to find your car keys. You walk into the living room and have no idea what you came in for. You’re in the shower washing your hair and can’t remember if you’ve used the conditioner.

These lapses of memory can be just small annoyances or they can trigger great anxiety. “Am I loosing my mind? Am I going to be able to function at work? What will people think when I can’t remember their names? Is this the beginning of Alzheimer’s disease?” For me, the start of these memory lapses came at the same time I was dealing with my father’s descent into Alzheimer’s disease. Each time I forgot something I would think, “This is it, I have it too.” Fortunately, I quickly made the choice to see a neurologist to have my memory checked out. He eased my fears and said my forgetfulness was a normal part of aging. He also encouraged me to keep challenging my brain. For example, rather than thinking that I was too old to understand all the new technologies, he advised me to learn them as a way to keep my brain healthy through exercise.

While science is still searching for a cure to Alzheimer’s disease and dementia, there are a number of things that we can do ourselves to keep our brains healthy for as long as possible. Just as taking care of bodies through nutrition and exercise will increase our chances of being healthy as we age, so will taking care of our brains increase the chance of maintaining our memory. Furthermore, research has demonstrated that our brain is capable of repairing cells and neurotransmitters so that our cognitive function and memory can be improved even at 60 and 70. Let’s look at the lifestyle changes we can make at any age that will help prevent the diseases that can rob us of our memories.

1. Read: Unlike television, which is a passive activity, reading forces us to use our imaginations as we create people and scenes in our mind. Try substituting daily one hour of reading, either fiction or non-fiction books, in lieu of watching another TV show.
2. Play mind games: Research has shown that staying mentally active with puzzles and games is linked to lower risk of Alzheimer’s disease and age-related dementia. Crossword puzzles are a long time favorite in many newspapers, and there are books filled with them. Sudoku, also found in many newspapers, is a Japanese number puzzle which has been growing in popularity in the West. Other mind games include; jigsaw puzzles, Rubik’s Cube, board games such as Scrabble. To learn more about mind games online go to www.games.aarp.org.
3. Learn something new: Maybe you’ve always wanted to play a musical instrument, learn a foreign language or take up sailing. The Internet has put endless learning opportunities at our fingertips. There are wonderful classes to be taken through adult education, community colleges and a variety of other resources. Learning a new skill makes our brains work harder
4. Practice recalling: At least once a day recall facts or figures you have come across during the day. If you’ve gone to a museum, later try to recall what you’ve seen. There is a children’s game called Memory where you try to match up pairs of pictures that have been turned face down. I was amazed to see how I improved at it over time so that I am no longer always completely defeated by the five-year-olds I play with.
5. Do things differently: You can stretch your mind by doing things in a unique way. Take a different route on your daily walk. Change your morning routine. Rearrange your furniture.
6. Stay physically active: Get 30 to 60 minutes a day of aerobic activity. Physical activity increases the blood flow to your whole body including your brain, which can help keep your memory sharp.
7. Eat a healthy diet: Fresh fruits and vegetables contain antioxidants that help protect our minds and bodies. Four foods especially known to support brain development and memory function are: dark leafy greens, eggs, berries and fatty fish such as salmon, herring and sardines. Be careful of drinking too much alcohol or not enough water, both of which can lead to confusion and memory loss.
8. Get enough sleep: Your brain definitely won’t function as well if you are sleep deprived. Read my past column about sleep to see how you can alter your lifestyle habits to help improve the quality and quantity of your sleep, though sleep problems are normal as we age. Try a cup of chamomile tea to relax yourself before bed. If sleep problems continue, consult with your physician.
9. Get your home and yourself organized: It is far more likely that you will forget or loose things if your house is in chaos. This is the time to de-clutter and organize your home. Make sure you have a specific place for essentials such as car keys and wallets. Always put them back in that place. Having a calendar to record appointments and to-do lists is crucial. Place post-its with important things to remember where you will be sure to see them such as on the bathroom mirror. You may have been able to keep everything in your head when you were thirty, but it will get increasingly difficult as you get older. Don’t beat yourself up, just write it down.
10. Socialize often: It is essential to get out and socialize. Socialization helps prevent depression and stress, both of which can contribute to memory loss. When we are younger we automatically socialize daily at school and later at work. As you get older you may need to push yourself to go out for social activities, especially if you live alone.

It is wonderful that there are so many enjoyable and relatively easy things we can do to keep our brains healthy. These things can’t guarantee that our memories will last to the end of our lives, but the chances of this will be greatly enhanced. Meanwhile the ten activities above can empower us and enrich our lives.