How Can We Maintain a Sharp Memory as We Age?

When we talk to our elders we often feel like they forget even simple things; it can be about the past or even the present. Every part of the human body changes as we age. Although slight memory changes are a normal part of aging, they can cause health problems if they occur more quickly or earlier than you had expected. Fortunately there are a lot of things you can follow to ensure brain health and delay aging and memory loss. 

What is memory?

Information retention is a continuous process that is memory. The aging process naturally can have an impact on a variety of memory function types. Certain memory functions, including the ability to recall general information, carry out simple tasks, and recall past events, are retained over there. 

Over time, other memory functions, like choosing and remembering new information will slowly fade. In case you feel like your memory is all over the place, reach out to the neurology specialist in Coimbatore to seek expert consultation. 

Can you boost brain power at any age?

Your brain ‘s health and vitality have an impact on how well you remember things. There are many things you can do to enhance your memory and mental performance, whether you are a student preparing for final exams, a working individual trying to maintain mental sharpness, or an elderly person hoping to preserve and grow your gray matter as you age. 

The saying goes that you cannot teach an old dog new tricks, but scientists have found that this isn’t true when it comes to the brain. The human brain is amazingly flexible, changing even as we age. Neuroplasticity is the term for this capacity. Your brain can create new neural pathways, change connections that already exist, and react and adapt in constantly changing ways when given the right stimulation. 

Learning and memory are two areas where the brain’s amazing capacity to change is put to use. At any age, you can take advantage of the inherent power of neuroplasticity to boost your cognitive capacities, learn new information more easily, and sharpen your memory. 

What is age-related memory loss?

Before diving into memory-boosting techniques, let’s acknowledge the natural changes that occur in the brain with age. These include:

Reduced neurogenesis:

The brain ability to create new neurons (brain cells) reduces. 

Shrinking hippocampus:

The hippocampus, crucial for memory formation, can shrink slightly with age. 

Weaker synapses:

The connection between brain cells, called synapses, can weaken, making it harder to retrieve information. 

What are the strategies to sharpen your memory?

Here are the top strategies to keep your memory sharp as you age:

Embrace lifestyle learning:

Constantly challenge your brain with new information and activities. Learn a new language, take up a musical instrument, or explore a new hobby. Engaging in activities that require new skills forces your brain to create new neural pathways, promoting cognitive flexibility and memory consolidation. A negative lifestyle can also lead to short term memory loss in youngsters and teenagers.

Build social relationships:

Social interaction is incredibly stimulating for the brain. Engage in regular conversations or volunteer in your community. Social interaction keeps your mind active, strengthens emotional well-being, and can even reduce stress, which can negatively impact memory. 

Physical activity is brain activity:

Regular exercise isn’t just good for your body, it is fantastic for your brain too. Engaging in physical activity enhances blood circulation to the brain, providing vital nutrients and oxygen to sustain cognitive performance. Aim for at least for 150 minutes of moderate to intensity exercise or 75 minutes of vigorous- intensity exercise per week. 

Fuel your brain with a healthy diet:

Food has a direct effect on the health of your brain. Pick a diet that is well-balanced and abundant in whole grains, fruits, vegetables, and lean meats. Include foods rich in omega-3 fatty acids like fatty fish, nuts, and seeds, as these have shown to support memory function. 

Make sleep your friend:

Your brain cleans out toxins and consolidates memories while you sleep. Ensure to get enough quality sleep each night. Practice good sleep hygiene by following a regular sleep routine. 

Organize your life:

Clutter can be overwhelming for the brain. Develop organizational systems for your belongings and information. Try using organizers to keep a track of important details, helping free your mental space for more complex tasks. 

Embrace novelty:

Our brains thrive on novelty. Experiment and venture beyond your comfort zone. Novelty stimulates the brain and encourages the formation of new neural pathways, improving cognitive function. 

Make sure to treat any underlying conditions:

Do you sense a sudden decrease in your memory? If so, there might be a lifestyle or health issue to blame. Loss of memory at old age is not limited to dementia or Alzheimer’s disease. Numerous illnesses, psychological conditions, and drugs can cause memory problems. 

Heart diseases and its risk:

Mild cognitive impairment has been connected to high blood pressure and cholesterol, two risk factors for cardiovascular disease. 

Diabetes:

Research indicates that individuals with diabetes undergo a significantly higher rate of cognitive decline compared to those without the condition. 

Hormonal imbalance:

Memory problems are common in women going through menopause when their estrogen levels drop. Low testosterone levels in men can also cause problems. Thyroid imbalances can also result in confusion, slow thinking or forgetfulness. 

Why does memory decrease as you age?

We are aware that the brain slightly shrinks as we age, and this shrinkage may involve a decrease in the number and volume of neurons as well as the myelin sheath that surrounds them. The processing speed is also changed by that insulation loss. 

Important Takeaway:

As with other skills, memory is that can be improved with practice and general good habits. You can begin gently. Take up a new, difficult activity to learn, exercise for a short while, stick to a schedule, and increase your intake of nuts, fish, and green vegetables. Consult the neurology hospital in Coimbatore if you find yourself making a lot of mistakes than normal or finding it difficult to perform basic tasks like cleaning.