Memory loss is common with age, and it’s not always related to Alzheimer’s or another form of dementia. It can be caused by stress, anxiety, medication or even poor sleep quality.
Thankfully, there are many things seniors can do to maintain a sharp memory for as long as possible. Here are the 10 best memory techniques for seniors.
Memory Techniques For Seniors
1. Improve Sleep Quality
Many studies have found a strong link between sleep quality and memory retention. Basically, sleep, and specifically deep slow wave sleep (SWS), strengthens your memories.
This is probably one of the reasons seniors suffer from memory problems. As we age, we get less slow wave sleep. In other words, older adults don’t sleep as deeply compared to when they were younger.
This affects the brain’s ability to retain and strengthen memories.
While the deterioration in deep sleep (SWS) seems inevitable as we age, poor sleep habits can quicken the decline.
That’s why sleeping well is important in maintaining a good memory into old age. Make sure you are sleeping 7-9 hours a night and that you are actually getting deep sleep.
2. Stay Physically Active
Like sleep, exercise has also been strongly linked to better memory. It also protects you from future memory loss.
Any kind of exercise is good for your brain. Light to moderate exercises such as a daily walk, improves episodic memory. This is a type of long term memory that involves remembering previous experiences such as meeting a friend or going to the zoo.
Intense workouts improve spatial memory such as remembering where you left your keys.
Maintaining both kinds of exercises, safely, can help seniors maintain and improve their overall memory.
Another study found that moderate exercise, such as walking a few days a week, increases the size of the hippocampus. This is an area of the brain that’s crucial to memory, especially in the elderly.
This increase corresponded to better performance in memory tests.
3. Stay Mentally Active
Mental exercise is just as important as physical exercise when it comes to memory retention in seniors.
Things like crossword puzzles, word games, hobbies and learning help improve various mental functions, including memory. In fact, mental exercises are often used in the treatment of dementia.
There are many ways to keep your brain active. Here are a few.
- Work part time after retirement. This can help you stay active both physically and mentally.
- Have a hobby or two, especially one that’s challenging.
- Learning a new skill is one of the most powerful ways to improve memory and overall cognitive function. Ideas include photography, quilting, art etc. Just make sure it is challenging.
- Writing can also help you remember things more. That’s because it forces your brain to record information in a more detailed way, which makes it easier to remember. It can be something as simple as writing down a shopping list to keeping a diary of everyday events.
- Play mentally challenging games such as crossword, puzzles, chess, word & number games, and so on.
4. Create Associations
When we are younger, we use memory associations all the time without realising it. Smell is one of the strongest associations. A certain scent can bring back a flood of memories.
As we get older, deliberately creating associations can make it easier to remember stuff.
For instance, if you want to remember someone’s name, associate it with something you can easily remember. You can imagine Mr. Baker with a chef’s hat or a Mrs. Noel singing Christmas songs.
You can associate things, people or activities with colour, smell, music, or sound to help you remember them later. For example, when you place your keys somewhere, take note what sounds you heard at that particular moment.
Later, recalling the sound will help you remember where you left the keys.
Here’s a moving story on how music can help bring back memories for dementia patients. It shows just how powerful association can be.
5. Spend Time With Other People
Poor mental health such as anxiety, stress and depression can have a huge negative impact on your memory.
High levels of stress make it harder for your brain to form short term memories and turn those into long term memories.
Spending time with people daily or several times a week is one of the best ways to improve your mental health. It can be your family members, friends, neighbours or the local seniors meet-up.
You can integrate your social life into activities like chess, exercise, birdwatching and so on. See if you can find a local group of seniors you can spend time with having fun or just chatting away.
6. Seek Mental Health Treatment
For some mental health issues, socialising is not enough. If you have clinical depression, chronic anxiety, panic attacks or some other serious mental health condition, seek professional help such as therapy.
All these conditions can affect your memory especially when left untreated.
7. Improve Your Organisation
Clutter, both mental and physical, can cause forgetfulness. Try to become more organised and see whether it improves your memory.
Start by eliminating physical clutter around you. Keep your environment neat and organised. Have specific spaces or storage for different things.
Having a hook by the door to hang keys makes it a lot harder to lose your keys. Having storage specifically for medicine by your bed will make it easier to remember to take it.
Shopping lists, to-do lists, sticky notes or a diary can also help you remember appointments, activities, tasks and other things.
They can also help you reduce mental clutter. Instead of trying to keep everything in your head, note it down on paper or on your phone.
8. Use Memory Aids Such As Reminders
Even young people forget things. Our brains are not meant to store every little thing. Trying to remember everything will often lead to more forgetfulness as you clutter your brain.
That’s why memory aids are important. They take a load off your brain, allowing you to focus on the really important memories.
A memory aid is anything that helps you remember. A simple example is a reminder to take medicine or a pill organiser that helps you stick to your dosage.
The digital calendar on your phone can also be a big help in remembering birthdays and other special events.
Other ideas include colour coding objects like keys, using smart devices like Amazon Echo, using a key finder to help locate easy-to-lose objects, and using apps such as medication reminders, appointments organiser and so on.
9. Eat Healthy
Researchers have found a connection between poor memory and a diet that is high in trans and saturated fats.
A diet that negatively affects your blood sugar, blood pressure and cholesterol levels can also interfere with your memory.
The best diet for good memory contains plenty of vegetables, whole grains, fruits, and healthy fats (like avocados, olive oil and fish).
When it comes to smoking, completely cutting it out will protect your brain from deterioration. As for alcohol, either get rid of it or only drink moderately.
10. Manage/Treat Existing Health Conditions
Even if one doesn’t have dementia, there are many other health conditions that can affect memory.
Tumours, infections, high blood pressure, kidney or liver problems, chronic pain — all these can make it hard for an elderly person to form and retain memories.
That’s why enhanced medical care is crucial as one ages. Early diagnosis allows proper treatment and management, which can help prevent memory problems.
If necessary, start seeing a geriatric specialist. They can provide better care compared to a general practitioner.
Sometimes, medications can also cause memory problems. If you suspect the medicine you are taking is affecting your memory, talk to your doctor about adjust dosage or switching to an alternative.
Does Loss Of Memory Mean You Have Alzheimer’s?
Increased forgetfulness is a totally normal part of ageing. Other times, however, it can be a sign of the beginnings of dementia.
How can you tell the difference between normal memory loss and dementia?
Normal memory loss will involve things that many other people also forget like occasionally losing your keys, forgetting what day it is, missing a birthday or forgetting a word.
You’ll know it’s time to see a doctor if the forgetfulness becomes more frequent and persistent.
For example, forgetting to pay one monthly bill is normal forgetfulness. Having trouble remembering to pay most of your bills could be a sign of Alzheimer’s.
Losing a word here or there is normal. Having difficulty carrying out a conversation is worrying. You may find yourself repeating questions or statements several times or forgetting a lot of words.
Occasionally waking up not remembering what day it is happens to everyone, regardless of age. Completely losing track of what day, date, month or year it is is a symptom of dementia.
There are many forms of dementia, so do not conclude on your own that it is Alzheimer’s.
For example, some people have mild cognitive impairment or MCI which is not as serious as Alzheimers. But it can develop into Alzheimer’s.
The best thing to do is see your doctor for diagnosis and treatment.
Whether it turns out you have dementia or not, the above memory techniques will help you sharpen your memory.
