Deterring Dementia
It’s natural to worry about memory loss and cognitive decline as you age. But getting older isn’t all doom and gloom. “While many of us worry that our minds will not be as sharp or that we will develop a serious memory disorder as we grow older, in fact the science shows that there are steps we can take to keep our minds vital and to reduce our
risk for dementia,” says Cynthia R. Green, PhD, assistant clinical professor of psychiatry at the Mount Sinai School of Medicine in New York City, president of Memory Arts LLC, and creator of the mental-fitness program Total Brain Health. Also,
serious memory loss is not as common as you might think in people from 65 to 74: Only 5 to 7 percent of that group are diagnosed with dementia, according to the Alzheimer's Association. Alzheimer's disease and other dementias do become more common after age 85, however,
affecting approximately one in three seniors in that age group.
Recall New Names
As is the case with many other scenarios that evoke
fears of memory loss, drawing a blank on a new acquaintance's name is often due to being distracted by the many other things you learn about a person when you first meet. Dr. Green suggests trying several
memory-boosting techniques, including repeating the name several times, connecting the name to something or someone you already know, or creating a very short story in your head to give the name special meaning.
Find Your Keys
Almost everyone forgets where they put their keys once in a while, but older people may worry that this is a sign of cognitive decline or another
senior health issue. In reality, it’s more commonly an issue of not paying attention. When you walk in the door with your hands full, the phone ringing, the dog barking, and so on, it’s easy to get distracted and to drop everything without thinking about it. One
memory-boosting tip is to be consistent. “Put your keys in the same location each time so you are practicing this memory,” suggests Jeffrey Cummings, MD, DSc, director of the Cleveland Clinic Lou Ruvo Center for Brain Health in Las Vegas.
Locate Your Parking Spot
Forgetting where you parked the car can also make you think you’re experiencing the
first signs of dementia. Just as with keys, however, it’s more often a symptom of not noting the exact location in the first place. Try this the next time you park: “Create an association or a silly visual image that can help jog your memory,” says Jena Kravitz, PsyD, a clinical neuropsychologist at the Good Samaritan Hospital in Los Angeles. “For example, if you parked on level 2C, you might create an image of two gigantic cows sitting on top of your car.” Writing down the location or sending yourself a text message are other ways to help you remember and find where you left your vehicle.
Remember Your Anniversary
Forgetting birthdays and other special occasions can be a huge source of worry for seniors. Often this may be the result of simply having too many things to remember or being bombarded by too many messages. Highlighting important dates in red on a calendar or in a datebook can help. Another option is employing the calendar feature on your computer or cell phone to alert you to these special events.
Memorize Important Numbers
Difficulty remembering things like your license-plate number isn’t just a problem for older adults.
Train your brain by learning the number in chunks or by using a mnemonic device. “If you like chunking, you can choose to remember two to three digits at a time,” says Dr. Kravitz. “If you are more creative, you can create a mnemonic. For example, ‘4MNJ532’ could be translated into ‘4 My Neighbor Jen who has 532 cars.’
Absorb What You Read
Even if you don’t worry about memory loss and other senior health conditions, you could benefit from
better recall of what you read. In her book Total Memory Workout: 8 Easy Steps to Maximum Memory Fitness, Green details her SING Technique: “Stop (take a pause), Identify the main point (look to the critical main point of what you just read), Never mind the details (details matter but first you have to get the heart of the story), and Get the gist (the gist of the story is the main point plus one or two critical details).”
Imagine Your Grocery List
If you want to challenge your mind, try keeping a list of your
desired grocery items in your head. It will strengthen your cognitive skills — and help the next time you’re at the supermarket. Kravitz recommends categorizing the items into dairy, meat, fruit, and so on. This works even better if there are equal numbers of items in each category and if there are not too many foods on the list
Find Your Purpose
Who hasn’t gone into a room to get something and forgotten why they’re there? Blame a
lack of focus. “If this is a recurring problem, repeat what it is you are going there for over and over,” says Charles Puchta, MBA, CSA, director of the Center for Aging With Dignity at the University of Cincinnati College of Nursing. “Another thing people can do is retrace their steps either in their minds or physically. For example, what were they just doing that made them need or want something from a different room?”
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