From the Editor: Tuning Up Your Memory
Most older adults experience the memory lapses that have been termed “senior moments,” and in this month’s issue we’re looking at when these might be a cause for concern. The good news is that—for most people—they are nothing to panic about, and there are steps you can take that compensate for your forgetfulness.
A good tactic is to take note of what time of the day you’re most alert (for example in the mornings, after a good night’s sleep), and schedule tasks that require concentration at that time. Complete tasks one by one, and if your mind tends to wander, jot down intrusive thoughts in a notepad—you can attend to them after your task is finished. If the presence of others prevents you from focusing, try to arrange to be alone when you work on important tasks.
Work on improving your organizational skills too, since these will aid your memory. Always make a note of appointments on a calendar or daily journal, or use a reminder app on your smartphone. Have a designated spot for items that are easily misplaced (such as your car keys or glasses), and use a pill reminder box if you take multiple medications.
If you tend to forget where you parked at the store and the parking lot doesn’t have numbered spaces, take a few moments to look carefully at your surroundings, memorizing any landmarks and saying the details out loud to yourself. The latter can also help you remember the names of new acquaintances—repeat them as you shake hands. Another tactic is to associate the names of people you’ve just met with a name you already have stored in your memory. For example, you could associate your new friend John with John F. Kennedy, while Helen could be Helen of Troy. Rhyming associations also can help: think of “Paul playing ball,” or “Betty spaghetti.”
Challenge your brain too—read, go to museums, learn a new language, or how to play a musical instrument. Activities that require problem solving also may help (word and number puzzles, chess, and card and board games all fill the bill).
Malnutrition and vitamin deficiencies can impact cognition, so eat a balanced diet. Studies have shown a lower risk for Alzheimer’s disease in people who follow the Mediterranean diet, which prioritizes fruits, vegetables, low-fat dairy, whole grains, and fish. Research also suggests that older adults who lead a consistently sedentary life have a faster rate of cognitive decline, so get and stay physically active. Walk, bike, swim, join a local gym or do plenty of yard work—it may contribute to a healthier brain.
Unfortunately, there isn’t a proven prescription for averting age-related cognitive decline. But it is worth pursuing activities that engage your brain, and making lifestyle choices that counterbalance possible risk factors for dementia, such as cardiovascular disease and obesity.
—Editor-in-Chief Rosanne M. Leipzig, MD, PhD
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