As people get older, changes occur in all parts of the body, including the brain. As a result, some people may notice that it takes longer to learn new things, they don't remember information as well as they did, or they lose things like their glasses.
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Memory and Aging: What's Normal and What's Not?
It's normal to forget things once in a while as we age, but serious memory problems make it hard to do everyday things like driving, using the phone, and finding your way home.
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Age-related Memory Loss and the Brain
One of the most effective ways to do this is to think “use it or lose it.” It simply means that in order to retain proficiency over a function, you must practice it regularly. Every function you perform activates a unique set of neural pathways in the central nervous system (the brain and spinal cord)
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The Brain is capable of producing new brain cells at any age, so significant memory loss is not an inevitable result of aging. But just as it is with muscle strength, you have to use it or lose it. Your lifestyle, habits, and daily activities have a huge impact on the health of your brain. Whatever your age, there are many ways you can improve your cognitive skills, prevent memory loss, and protect your grey matter.
Reversible Causes of Memory Loss
Sometimes, even what looks like significant memory loss can be caused by treatable conditions and reversible external factors, such as:
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Vitamin B12 Deficiency
Vitamin B12 protects neurons and is vital to healthy brain functioning. In fact, a lack of B12 can cause permanent damage to the brain. Older people have a slower nutritional absorption rate, which can make it difficult for you to get the B12 your mind and body need. If you smoke or drink, you may be at particular risk. If you address a vitamin B12 deficiency early, you can reverse the associated memory problems. Treatment is available in the form of a monthly injection.
Thyroid Problems
The Thyroid Gland controls metabolism: if your metabolism is too fast, you may feel confused, and if it's too slow, you can feel sluggish and depressed. Thyroid problems can cause memory problems such as forgetfulness and difficulty concentrating. Medication can reverse the symptoms.
Dehydration
Older adults are particularly susceptible to dehydration. Severe dehydration can cause confusion, drowsiness, memory loss, and other symptoms that look like dementia. It's important to stay hydrated (aim for 6-8 drinks per day). Be particularly vigilant if you take diuretics or laxatives or suffer from diabetes, high blood sugar, or diarrhea.
Side Effects of Medication
Many prescribed and over-the-counter drugs or combinations of drugs can cause cognitive problems and memory loss as a side effect. This is especially common in older adults because they break down and absorb medication more slowly. Common medications that affect memory and brain function include sleeping pills, antihistamines, blood pressure and arthritis medication, muscle relaxants, anticholinergic drugs for urinary incontinence and gastrointestinal discomfort, antidepressants, anti-anxiety meds, and painkillers.
Get enough Sleep
Getting a good night's sleep as you age is necessary for memory consolidation, the process of forming and storing new memories so you can retrieve them later. Sleep deprivation reduces the growth of new neurons in the hippocampus and causes problems with memory, concentration, and decision-making. It can even lead to depression—another memory killer.
Watch what you eat
Eat plenty of fruits and vegetables and drink green tea as these foods contain antioxidants in abundance, which can keep your brain cells from “rusting.” Foods rich in omega-3 fats (such as salmon, tuna, trout, walnuts, and flaxseed) are particularly good for your brain and memory. Eating too many calories, though, can increase your risk of developing memory loss or cognitive impairment.
Practise Continuous Learning
Several scientific studies have shown that lifelong learning activities can help people maintain better brain function as they age.
Exercise Regularly.
Starting a regular exercise routine, including cardio and strength training, may reduce your risk of developing dementia by up to 50 percent. What's more, exercise can also slow further deterioration in those who have already started to develop cognitive problems. Exercise protects against Alzheimer's by stimulating the brain's ability to maintain old connections as well as make new ones.
Walking: An easy way to fight Memory Loss
New research indicates that walking six to nine miles every week can prevent brain shrinkage and memory loss. According to the American Academy of Neurology, older adults who walked between six and nine miles per week had more gray matter in their brains nine years after the start of the study than people who didn't walk as much.
Here are some Ideas for Brain Exercise
Just as physical exercise can make and keep your body stronger, mental exercise can make your brain work better and lower your risk of mental decline. Try to find brain exercises that you find enjoyable. The more pleasurable an activity is to you, the more powerful its effect will be on your brain.
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Play games you are not already familiar with
- Play games you are not already familiar with that involve strategy, like chess or bridge, and word games like Scrabble. Try crossword and other word puzzles, or number puzzles such as Sudoku.
Get in the habit of learning new things
- Get in the habit of learning new things: games, recipes, driving routes, a musical instrument, a foreign language. Take a course in an unfamiliar subject that interests you. The more interested and engaged your brain, the more likely you'll be to continue learning and the greater the benefits you'll experience.
Improve how well you do existing activities
- improve how well you do existing activities. If you already speak a foreign language, commit to improving your fluency. Or if you're a keen golfer, aim to lower your handicap
Take on a project that involves design and planning
- Take on a project that involves design and planning, such as a new garden, a quilt, or a koi pond
Info about Healthy Aging
Adopting healthy habits and behaviors, staying involved in your community, using preventive services, managing health conditions, and understanding all your medications can contribute to a productive and meaningful life.
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💥 Take Care of Yourself
Self-Care means taking the time to do things that help you live well and improve both your physical health and mental health
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