Memory loss is one of the most common complaints of people
age 50 and older. People fear that memory lapses are signals
of what's in store. But take note: Dementia -- a mental
decline to the point that affects daily activity, the most
common form of which is Alzheimer's disease -- is more than
forgetfulness. Only ten percent of people above 65 get
dementia, so most people who occasionally forget things
simply have too much on their mind.
Dr. Paul Takahashi, a geriatrician at the Mayo Clinic and an
expert on cognitive decline, has compiled a list of ways to
keep your mind nimble.
EXERCISE YOUR MIND
Just as physical activity keeps your body strong, mental
activity keeps your mind sharp and agile. Experience new
frontiers, he advises. "Excitement is an important part of
learning." An active brain produces new dendrites, the
connections between nerve cells that allow cells to
communicate with one another.
How to challenge yourself:
Learn to play a musical instrument.
Play Scrabble or do crossword puzzles.
Interact with people. Attend classes and lectures.
Switch careers.
Try out a new hobby: crafts, painting, bird watching,
photography etc.
Learn a foreign language [go to Ulpan!].
Volunteer. [Ezer MiZion for visiting the sick and
hospitalized, your local chessed organization for
helping out postpartum mothers with folding laundry and
perhaps doing some dishes, your local clothing gemach
for folding and sorting...]
Read.
STAY ACTIVE
Join an exercise group. Exercising daily for 30 minutes helps
improve blood flow to the brain. Some people find it easier
to get motivated when they exercise with a friend or in a
group, concentrating on: aerobic activity like brisk
walking and swimming; strength training, like weight
lifting and resistance springs/bands to reduce bone loss and
osteoporosis; stretching every day to increase the
range in which you can bend and stretch joints, muscles and
ligaments.
EAT a diet rich in fruits and vegetables. These contain
antioxidants which nourish brain cells.
DRINK eight glasses a day. Your brain is composed of 85%
water. Dehydration makes it hard to concentrate.
USE MEMORY TRIGGERS
Write it down. Keep a diary, use calendars and lists.
Establish a routine. Store items in specific places. Complete
tasks in the same order.
Set up cues. Put your keys on the ironing board/stove to
remind you to turn off the iron/gas before you leave.
Repetition. "To help remember a person's name, work it into
the conversation several times after being introduced."
Forgetfulness may indicate nothing more than having too much
on your mind. Slow down and pay full attention to the task at
hand!
LEARN RELAXATION TECHNIQUES
If you find yourself sitting with shoulders hunched,
clenching your teeth, tapping your fingers or foot, frowning
and pursing your lips -- you are experiencing stress, which
can interfere with concentration.
Relax. Take time off by lying down with eyes closed. Take a
relaxation tour of your body, starting with your toes,
working your way up. Is it tense? Sore? Tighten muscles and
relax them. Imagine the discomfort rolling away.
TALK TO YOUR DOCTOR
You may have poor vision, impaired hearing, be suffering from
depression. These can be treated and your memory improved.
Everyone has difficulty remembering things at times. Don't
lose sight of how much you DO remember. Wisdom is built from
a lifetime of memories.
