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<\/p>\nMemory loss is common with age, and it\u2019s not always related to Alzheimer\u2019s or another form of dementia. It can be caused by stress, anxiety, medication or even poor sleep quality.<\/p>\n
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.<\/p>\n
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Many studies have found a strong link between sleep quality and memory retention. Basically, sleep, and specifically deep slow wave sleep (SWS), strengthens<\/a> your memories.<\/p>\n 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.<\/p>\n This affects<\/a> the brain\u2019s ability to retain and strengthen memories.<\/p>\n While the deterioration in deep sleep (SWS) seems inevitable as we age, poor sleep habits can quicken the decline.<\/p>\n That\u2019s 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.<\/p>\n Like sleep, exercise has also been strongly linked<\/a> to better memory. It also protects you from future memory loss.<\/p>\n 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.<\/p>\n Intense workouts<\/a> improve spatial memory such as remembering where you left your keys<\/a>.<\/p>\n Maintaining both kinds of exercises, safely, can help seniors maintain and improve their overall memory.<\/p>\n Another study<\/a> 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\u2019s crucial to memory, especially in the elderly.<\/p>\n This increase corresponded to better performance in memory tests.<\/p>\n Mental exercise is just as important as physical exercise when it comes to memory retention in seniors.<\/p>\n 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.<\/p>\n There are many ways to keep your brain active. Here are a few.<\/p>\n 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.<\/p>\n As we get older, deliberately creating associations can make it easier to remember stuff.<\/p>\n For instance, if you want to remember someone\u2019s name, associate it with something you can easily remember. You can imagine Mr. Baker with a chef\u2019s hat or a Mrs. Noel singing Christmas songs.<\/p>\n 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.<\/p>\n Later, recalling the sound will help you remember where you left the keys.<\/p>\n Here\u2019s a moving story on how music can help bring back memories for dementia patients. It shows just how powerful association can be.<\/p>\n2. Stay Physically Active<\/h3>\n
3. Stay Mentally Active<\/h3>\n
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4. Create Associations<\/h3>\n