Preserving and Improving Your Memory

Is it normal to forget things from time to time, or to get a bit more forgetful as we age? Yes! But how much forgetfulness is too much? How can you tell if your memory lapses are normal—or a sign of something more serious? What can you do to preserve or boost your memory?

No matter what your age, it is never too late to take steps to prevent memory loss or improve your memory. Healthy people can experience memory distortion or loss at any age, and some of these lapses become more pronounced with age. However, they are not considered indicators of Alzheimer’s or other memory-impairing diseases unless they are extreme or persistent. Memories that are accessed frequently are less likely to be forgotten.

Then what is normal? Review these seven normal memory problems and see if any of them pertain to you.

Transience, the tendency to forget facts or events over time. This is the tendency to forget information soon after you learn it. The expression “use it or lose it” is particularly true when it comes to memory since we are most likely to remember what we think of most often. This “problem” might actually be useful because it clears the brain of unused memories and provides room for newer, more useful ones.

Absentmindedness, forgetting something (such as an appointment or where you put an object) because you did not pay close enough attention to it when you first learned or heard it. This might happen when you can’t find your glasses (they are on your head!) because you did not focus on where you put them in the first place. Often, you are thinking about something else, so the brain does not encode the information properly.  

Blocking, the temporary inability to retrieve a memory. Have you ever had someone ask you a question, and the answer is “right there” on the tip of your tongue, but you can’t think of it? This is an example of blocking, and researchers believe that the barrier is another memory similar to the one you are seeking. You retrieve the wrong memory, and it “blocks” the memory you want. This type of memory problem becomes more common with age, but most people are able to retrieve the blocked memory in about a minute.

Misattribution, the remembrance of something when only part of the memory is accurate. An example of this is when you remember an event but the time, person, or place is remembered incorrectly. For example, you remember your friend revealing she had financial trouble to you when you were shopping with her at the mall. In fact, she told you this when you had a phone conversation with her. This can also happen when you think your idea is your own but you have actually read or heard about it somewhere else. More distant memories are especially prone to misattribution. In addition, as we age, we have more trouble concentrating and processing information, and fewer details are absorbed when we learn new information, so misattribution is more common with age.

Suggestibility, the vulnerability of your memory to the power of suggestion.  The brain takes information you learned about an incident (after the fact) and incorporates it into your memory about the incident, even though you did not experience the details. Not much is known about the process, but studies indicate that the brain fools you into thinking the “suggested” memory is a real memory.

Bias, the effect of your mood, experiences, prior knowledge, and beliefs on memory. No matter how sharp your memory, it isn’t perfect. When some people tell a story about an experience they had, they will add a different “spin” in the re-telling. While some people may perceive this as lying, the storyteller may, in fact, believe they are speaking the truth since that is how they recall the event at that moment. Your recollection of events is influenced by many factors, but there is no current research to determine if memory bias becomes more common with age.

Persistence, the constant recollection of memories (usually traumatic) that a person wishes they could forget. Individuals who have memories of traumatic events, negative feelings, or ongoing fears and wish they could forget them, but can’t, find persistent memories to be extremely frustrating. Some of these memories are accurate reflections of horrific events, and some may be distortions of reality. This type of memory problem is most common in people suffering from depression or post-traumatic stress disorder (PTSD).

GUIDELINES FOR IMPROVING YOUR MEMORY

Good health habits can reduce the risk of illnesses that may affect your memory and reduce the chance that you’ll need medication that might have adverse side effects. The best way to preserve your memory is through prevention. These strategies may help:

Exercise. Physical fitness and mental fitness go hand in hand. Exercise may help improve memory in many ways. By improving lung function, more blood goes to the brain. Exercise reduces the risk of diabetes, heart disease, high blood pressure, and stroke (all diseases that can lead to memory loss). Exercise may also increase neuroplasticity (the ability of the brain to create new connections between cells) and increase neurotransmitter function.

Don’t smoke. Smoking increases the risk of hypertension and stroke, and those who smoke perform more poorly on memory and cognitive function tests than nonsmokers. In addition, no one knows whether smoking directly impairs memory or causes illnesses that contribute to poorer brain function.

Drink alcohol only in moderation. While moderate consumption of alcohol can reduce the risk of dementia, excessive alcohol consumption is toxic to brain neurons and is the leading risk factor for Korsakoff’s syndrome (a disease characterized by sudden and irreversible memory loss). Heavy drinkers can prevent further memory loss by cutting back on their consumption.

Keep learning. Exercising your brain through activities like reading, doing crossword puzzles, participating in a book club, or taking courses can stimulate communication between the brain cells and get you in the habit of being mentally active. Keep learning by finding ways to vary your routine, meeting regularly with friends, going to the movies or a theater, taking day trips or interesting vacations, or taking a course in a subject that has always interested you.

Maintain a healthy diet. A nutritious diet, rich in fruits, vegetables, healthy proteins, and healthy fats from fish, nuts, and whole grains, is vital to brain health. These foods provide nutrients and vitamins that help protect against diseases and age-related deterioration. Avoiding trans fats (from partially hydrogenated oils) and saturated fats (from meat and dairy products) keeps arteries clear and cholesterol levels low, reducing your risk of heart disease and stroke.

Get a good night’s sleep—Good sleep actually helps with memory consolidation. While individuals have various sleep needs, most experts agree that healthy individuals should get about 6 to 8 hours of sleep each night. The quality of sleep is important and certain habits (such as establishing a consistent sleep schedule, avoiding stimulants within a few hours of bedtime, and avoiding excess napping during the day) can help you get a good night’s sleep.

Be social. Close ties with other people (and pets) can improve cognitive performance as you age. Sharing intellectually stimulating activities with others is doubly beneficial. Social relationships also support you during stressful times, reducing the damaging effects of stress on the brain.

Manage stress. Stress makes it difficult to concentrate and leads to poor learning and memory difficulties.  Chronic or prolonged stress changes brain chemistry and damages the brain. You cannot control all the events in your life, but you are able to control your reaction to them. Finding effective stress management techniques (such as meditation, exercise, listening to music, talking with friends or family, and gardening) are all ways to effectively cope with stressful situation.

Protect your brain from impacts and toxins. There are many simple, everyday actions to minimize your risk of head trauma. Wearing protective headgear when engaging in high-risk sports, using a seat belt when riding in motor vehicles, and using mouth guards to lower the risk of a concussion during contact sports like football, soccer, basketball, martial arts, and ice hockey are just some of the preventive actions that can reduce the risk of head trauma—a major risk factor for memory impairment and dementia. In addition, reducing your exposure to toxins decreases the risk of brain cell damage. You can keep your brain healthy by limiting your exposure to paint, solvents, and pesticides, using a water filter, having your car and furnace serviced regularly (to avoid carbon monoxide emissions), and eating organic foods.

Improve your memory every day—There are many techniques you can use to improve your memory. They fall into three main categories: (1) Organizational tools like address books, calendars, and electronic organizers help you manage the many facts and items you deal with each day. The tool you use is not important—using it consistently is! (2) Behavioral strategies, such as note-taking, maintaining your focus, repetition, and being patient can help you learn and retain information; (3) Memory-enhancing techniques include using associations (relating what you learn to something you already know), “chunking” information (regrouping items into similar categories), and mnemonics (such as using a word that rhymes with a person’s name, or memorizing phrases, such as “Every Good Boy Does Fine” for recalling the notes in a treble-clef musical staff).

Sources:

Harvard University (2012). Preserving and boosting your memory: 10 steps to an optimal memory. Patient education brochure.

Harvard Medical School (2012). Forgetfulness—7 types of normal memory problems.  Retrieved May 1, 2012 from http://www.health.harvard.edu/healthbeat/forgetfulness-7-types-of-normal-memory-problems