Can you relate?
You open the fridge door and stare inside, searching for a clue. You came in the kitchen for something, and you think it’s in the fridge, but what was it?
You look everywhere for your phone, only to find it in the pocket of the jacket you’re wearing.
You hear yourself saying, “What’s the word I want?” more than once in a conversation with a friend.
You’re introduced to someone and a few minutes later can’t recall their name.
Have you ever had one of these experiences and worried that you are showing the early signs of dementia or Alzheimer’s disease? If Alzheimer’s runs in your family as it does mine, you feel cold fingers crawl up your spine. What if…
Age related memory loss
This is what most people who lose their keys or can’t remember a name are experiencing. Even the most intelligent among us forget little details.
Why?
- The hippocampus, a region of the brain involved in the formation and retrieval of memories, often deteriorates with age.
- Hormones and proteins that protect and repair brain cells and stimulate neural growth also decline with age.
- Older people often experience decreased blood flow to the brain, which can impair memory and lead to changes in cognitive skills.1
How do you know if forgetfulness is age related memory loss?
- You are able to make decisions as you always have, and your judgement remains sound.
- When travelling, you may need to pull over to get your bearings, but you don’t get lost on familiar streets.
- The right word may escape you at times (and come to you in the middle of the night!) but you can have meaningful conversations.
- And here’s the best one: you can describe and tell about what you forgot. If you forget what you forgot, that’s a problem.
Are there ways to improve memory? So many.
Any activity which stimulates your brain, keeps your body active or provides socialization is helpful. Here are a few suggestions:
- Learn a new language. Two apps to help you and make it fun are Duolingo https://www.duolingo.com and Memrise https://www.memrise.com.
- Take a class in something you’ve always wanted to try. Dance? Painting?
- Establish routines that help you remember. Put your glasses on the same table every time if you tend to lose them.
- Make lists. I love lists! There is something satisfying about crossing things off. Anything that doesn’t get crossed off goes on tomorrow’s list.
- Use a calendar religiously. If you have one on your phone, use that, and set it up to remind you.
- Record all significant birthdays (family, close friends) on your calendar, including the year they were born, so you always know their age.
- Do one activity a day that will help your body. Chair yoga, walking, a sport.
- Get enough sleep. Nap if you need to.
- Volunteer. No activity gives you more purpose than helping others in some way.
- Choose healthy foods 90% of the time, then enjoy a treat.
Things to avoid: Alcohol except in small amounts, drugs except those prescribed by your doctor.
But when should you have a conversation with your doctor about your forgetfulness? And what should you tell him/her?
Next week we will look at Mild Cognitive Impairment, and how to talk to your doctor about it.
- https://www.helpguide.org/aging/healthy-aging/age-related-memory-loss