Sharpen Your Memory
As we grow older, we all start to notice 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. 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. And significant memory loss in older people isn't a normal part of aging; this type of memory loss is due to organic disorders, brain injury, or neurological illness, with Alzheimer's being among the most feared.
But 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. These changes can be frustrating but thanks to decades of research, 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 regular mental activity. Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them. Many people have jobs that keep them mentally active, but pursuing a hobby or learning a new skill can function the same way. Read; join a book group; play chess or bridge; write your life story; do crossword or jigsaw puzzles; take a class; pursue music or art; design a new garden layout. At work, propose or volunteer for a project that involves a skill you don't usually use. Building and preserving brain connections is an ongoing process, so make lifelong learning a priority.
Say It Isn't So
Middle-aged and older learners do worse on memory tasks when they're exposed to negative stereotypes about aging and memory. The same group does better when the messages are positive about preserving memory into old age. The fact is, myths about aging can contribute to a failing memory. People who believe that 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 actual cognitive decline. If you believe you can improve and then translate that belief into practice, you have a better chance of keeping your mind sharp.
Say It Out Loud
When you want to remember something you've just heard or read, repeat it out loud or write it down to reinforce the connection. If you've just been told someone's name, use it when you speak with him or her: "So, Kevin, where did you meet Elsa?" If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you've done. Also, don't hesitate to ask for information to be repeated.
Economize
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 and 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 office or home to minimize distractions, so you can focus on new information that you want to remember.
Review at Long Intervals
Research shows that spaced rehearsal improves recall not only in healthy people but also in those with certain physically-based cognitive problems, such as those associated with multiple sclerosis. Repetition is most potent as a learning tool when it's properly timed. It's best not to repeat something many times in a short period, as if you were cramming for an exam. Instead, re-study the essentials after increasingly longer periods of time—once an hour, then every few hours, then every day. Spacing out periods of study is particularly valuable when you are trying to master complicated information, such as the details of a new work assignment.
Make It Mnemonic
Mnemonics are a creative and powerful way to remember lists. Mnemonic devices can take the form of acronyms, like the PRICE treatment for sports injuries; 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.
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