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Memory improvement tips for seniors -
You can harness the natural power of neuroplasticity to increase your cognitive abilities, enhance your ability to learn new information, and improve your memory at any age. These nine tips can show you how.
By the time you've reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren't giving your brain the stimulation it needs to keep growing and developing.
You have to shake things up from time to time! But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways. Think of something new you've always wanted to try, like learning how to play the guitar, make pottery, juggle, play chess, speak French, dance the tango, or master your golf swing.
Any of these activities can help you improve your memory, so long as they keep you challenged and engaged. There are countless brain-training apps and online programs that promise to boost memory, problem-solving skills, attention, and even IQ with daily practice.
But do they really work? Increasingly, the evidence suggests no. While these brain-training programs may lead to short-term improvements in whatever task or specific game you've been practicing, they don't appear to strengthen or improve overall intelligence, memory, or other cognitive abilities.
While mental exercise is important for brain health, that doesn't mean you never need to break a sweat. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease.
Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections.
There is a big difference between the amount of sleep you can get by on and the amount you need to function at your best. Even skimping on a few hours makes a difference! Memory, creativity, problem-solving abilities, and critical thinking skills are all compromised.
But sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep. Get on a regular sleep schedule.
Go to bed at the same time every night and get up at the same time each morning. Try not to break your routine, even on weekends and holidays. Avoid all screens for at least an hour before bed. The blue light emitted by TVs, tablets, phones, and computers trigger wakefulness and suppress hormones such as melatonin that make you sleepy.
Cut back on caffeine. Caffeine affects people differently. Some people are highly sensitive, and even morning coffee may interfere with sleep at night. Try reducing your intake or cutting it out entirely if you suspect it's keeping you up.
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If you're like most of us, it's probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits. Humans are highly social animals. We're not meant to survive, let alone thrive, in isolation.
Relationships stimulate our brains—in fact, interacting with others may provide the best kind of brain exercise. Research shows that having meaningful friendships and a strong support system are vital not only to emotional health, but also to brain health.
In one recent study from the Harvard School of Public Health, for example, researchers found that people with the most active social lives had the slowest rate of memory decline. There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing.
Volunteer , join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn't handy, don't overlook the value of a pet —especially the highly-social dog. Stress is one of the brain's worst enemies.
Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones.
Studies have also linked stress to memory loss. The scientific evidence for the mental health benefits of meditation continues to pile up. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure.
Meditation also can improve focus, concentration, creativity, memory, and learning and reasoning skills. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity.
Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells—all of which increases mental sharpness and memory ability.
Try one of HelpGuide's free Audio Meditations. You've heard that laughter is the best medicine , and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.
Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity. Laugh at yourself. Share your embarrassing moments.
The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously. When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it.
When you hear laughter, seek it out and try to join in. Spend time with fun, playful people. These are people who laugh easily—both at themselves and at life's absurdities—and who routinely find the humor in everyday events.
Their playful point of view and laughter are contagious. Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh.
Frame photos of you and your loved ones having fun. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing. Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health.
If you're not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans. Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory.
Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells.
Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition.
Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease.
Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip?
If so, there may be a health or lifestyle problem to blame. It's not just dementia or Alzheimer's disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors.
Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.
Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease. Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips.
In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking. Common culprits include cold and allergy medications, sleep aids, and antidepressants.
Talk to your doctor or pharmacist about possible side effects. Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia.
The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it. It takes about eight seconds of intense focus to process a piece of information into your memory.
If you're easily distracted, pick a quiet place where you won't be interrupted. Involve as many senses as possible. These usually are signs of mild forgetfulness, not a serious memory problem.
Talk with a doctor if you are experiencing noticeable changes in your memory. A doctor can perform tests and assessments to help determine the source of memory problems. Your health care provider may also recommend that you see a neurologist, a doctor who specializes in treating diseases of the brain and nervous system.
You may also wish to talk with your doctor about opportunities to participate in research on cognitive health and aging. There are a variety of techniques that may help you stay healthy and deal better with changes in memory and mental skills.
Here are some tips:. Some older adults have a condition called mild cognitive impairment — MCI — meaning they have more memory or thinking problems than other people their age.
People with MCI can usually take care of themselves and are able to carry out their day-to-day tasks. Learn more about the symptoms of MCI. Forgetfulness can be a normal part of aging. However, dementia is not a normal part of aging. Memory loss, though common, is not the only sign of dementia.
People with dementia may also have problems with language skills, visual perception, or paying attention. Some people experience personality changes. There are different types of dementia, including Alzheimer's disease , Lewy body dementia , frontotemporal dementia , and vascular dementia , and symptoms may vary from person to person.
The chart below compares some differences between normal aging and the signs of dementia. For example, medical conditions, such as depression or blood clots, can cause memory problems.
These problems usually go away once the condition is successfully treated. Major, traumatic, or stressful life events can also cause memory problems. For example, someone who has recently retired or who is coping with the death of a spouse may feel sad, lonely , worried, or bored.
Stress and negative emotions are powerful. Trying to deal with such life changes and emotions leaves some people confused or forgetful. These memory problems from negative emotions are usually temporary and will improve as the stress and emotions fade. Being active, socially engaged, and experiencing a sense of accomplishment by learning new skills can help with both memory and improving mood.
If memory problems persist after a few weeks, talk with your doctor as this may be a sign of something more serious. Finding the cause of memory problems is important for determining the best course of action. Once the cause is diagnosed, you and your doctor can determine the best treatment plan.
People with memory problems should make a follow-up appointment to check their memory every six to 12 months. gov www. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources. gov Explore the Alzheimers. National Institute of Mental Health TTY nimhinfo nih.
National Institute of Neurological Disorders and Stroke NINDS braininfo ninds. Eldercare Locator eldercarelocator USAging. This content is provided by the NIH National Institute on Aging NIA.
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Learn more about the symptoms of MCI. Forgetfulness can be a normal part of aging. However, dementia is not a normal part of aging. Memory loss, though common, is not the only sign of dementia. People with dementia may also have problems with language skills, visual perception, or paying attention.
Some people experience personality changes. There are different types of dementia, including Alzheimer's disease , Lewy body dementia , frontotemporal dementia , and vascular dementia , and symptoms may vary from person to person.
The chart below compares some differences between normal aging and the signs of dementia. For example, medical conditions, such as depression or blood clots, can cause memory problems. These problems usually go away once the condition is successfully treated. Major, traumatic, or stressful life events can also cause memory problems.
For example, someone who has recently retired or who is coping with the death of a spouse may feel sad, lonely , worried, or bored. Stress and negative emotions are powerful.
Trying to deal with such life changes and emotions leaves some people confused or forgetful. These memory problems from negative emotions are usually temporary and will improve as the stress and emotions fade.
Being active, socially engaged, and experiencing a sense of accomplishment by learning new skills can help with both memory and improving mood. If memory problems persist after a few weeks, talk with your doctor as this may be a sign of something more serious.
Finding the cause of memory problems is important for determining the best course of action. Once the cause is diagnosed, you and your doctor can determine the best treatment plan.
People with memory problems should make a follow-up appointment to check their memory every six to 12 months. gov www. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources. gov Explore the Alzheimers.
National Institute of Mental Health TTY nimhinfo nih. National Institute of Neurological Disorders and Stroke NINDS braininfo ninds. Eldercare Locator eldercarelocator USAging.
This content is provided by the NIH National Institute on Aging NIA. NIA scientists and other experts review this content to ensure it is accurate and up to date. Content reviewed: November 22, An official website of the National Institutes of Health.
Home Health Topics A-Z Memory loss and forgetfulness Memory Problems, Forgetfulness, and Aging Share: Print page Facebook share Linkedin share X social media share. Memory Problems, Forgetfulness, and Aging. Español On this page: Memory changes with age Mild cognitive impairment Dementia versus age-related forgetfulness What else can affect memory?
Tips for dealing with forgetfulness There are a variety of techniques that may help you stay healthy and deal better with changes in memory and mental skills. Here are some tips: Learn a new skill. Follow a daily routine. Volunteer , join a club, make it a point to see friends more often, or reach out over the phone.
And if a human isn't handy, don't overlook the value of a pet —especially the highly-social dog. Stress is one of the brain's worst enemies. Over time, chronic stress destroys brain cells and damages the hippocampus, the region of the brain involved in the formation of new memories and the retrieval of old ones.
Studies have also linked stress to memory loss. The scientific evidence for the mental health benefits of meditation continues to pile up. Studies show that meditation helps improve many different types of conditions, including depression, anxiety, chronic pain, diabetes, and high blood pressure.
Meditation also can improve focus, concentration, creativity, memory, and learning and reasoning skills. Brain images show that regular meditators have more activity in the left prefrontal cortex, an area of the brain associated with feelings of joy and equanimity.
Meditation also increases the thickness of the cerebral cortex and encourages more connections between brain cells—all of which increases mental sharpness and memory ability. Try one of HelpGuide's free Audio Meditations.
You've heard that laughter is the best medicine , and that holds true for the brain and the memory, as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain. Furthermore, listening to jokes and working out punch lines activates areas of the brain vital to learning and creativity.
Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is to talk about the times when we took ourselves too seriously.
When you hear laughter, move toward it. Most of the time, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and try to join in. Spend time with fun, playful people.
These are people who laugh easily—both at themselves and at life's absurdities—and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.
Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your loved ones having fun. Pay attention to children and emulate them.
They are the experts on playing, taking life lightly, and laughing. Just as the body needs fuel, so does the brain. Get your omega-3s. Research shows that omega-3 fatty acids are particularly beneficial for brain health. If you're not a fan of seafood, consider non-fish sources of omega-3s such as seaweed, walnuts, ground flaxseed, flaxseed oil, winter squash, kidney and pinto beans, spinach, broccoli, pumpkin seeds, and soybeans.
Limit calories and saturated fat. Research shows that diets high in saturated fat from sources such as red meat, whole milk, butter, cheese, cream, and ice cream increase your risk of dementia and impair concentration and memory.
Eat more fruit and vegetables. Produce is packed with antioxidants, substances that protect your brain cells from damage. Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.
Drink wine or grape juice in moderation. Keeping your alcohol consumption in check is key, since alcohol kills brain cells. But in moderation around 1 glass a day for women; 2 for men , alcohol may actually improve memory and cognition.
Red wine appears to be the best option, as it is rich in resveratrol, a flavonoid that boosts blood flow in the brain and reduces the risk of Alzheimer's disease. Other resveratrol-packed options include grape juice, cranberry juice, fresh grapes and berries, and peanuts. Do you feel that your memory has taken an unexplainable dip?
If so, there may be a health or lifestyle problem to blame. It's not just dementia or Alzheimer's disease that causes memory loss. There are many diseases, mental health disorders, and medications that can interfere with memory:. Heart disease and its risk factors. Cardiovascular disease and its risk factors, including high cholesterol and high blood pressure, have been linked to mild cognitive impairment.
Studies show that people with diabetes experience far greater cognitive decline than those who don't suffer from the disease. Hormone imbalance. Women going through menopause often experience memory problems when their estrogen dips.
In men, low testosterone can cause issues. Thyroid imbalances can also cause forgetfulness, sluggish thinking, or confusion. Many prescription and over-the-counter medications can get in the way of memory and clear thinking.
Common culprits include cold and allergy medications, sleep aids, and antidepressants. Talk to your doctor or pharmacist about possible side effects.
Emotional difficulties can take just as heavy a toll on the brain as physical problems. In fact, mental sluggishness, difficulty concentrating, and forgetfulness are common symptoms of depression. The memory issues can be particularly bad in older people who are depressed-so much so that it is sometimes mistaken for dementia.
The good news is that when the depression is treated , memory should return to normal. Pay attention. You can't remember something if you never learned it, and you can't learn something—that is, encode it into your brain—if you don't pay enough attention to it.
It takes about eight seconds of intense focus to process a piece of information into your memory. If you're easily distracted, pick a quiet place where you won't be interrupted.
Involve as many senses as possible. Try to relate information to colors, textures, smells, and tastes. The physical act of rewriting information can help imprint it onto your brain.
Even if you're a visual learner, read out loud what you want to remember. If you can recite it rhythmically, even better. Relate information to what you already know.
Connect new data to information you already remember, whether it's new material that builds on previous knowledge, or something as simple as an address of someone who lives on a street where you already know someone.
For more complex material, focus on understanding basic ideas rather than memorizing isolated details. Practice explaining the ideas to someone else in your own words.
Rehearse information you've already learned. Review what you've learned the same day you learn it, and at intervals thereafter. Use mnemonic devices to make memorization easier.
Nutrition tips to boost energy levels and increase resistance to illness. Tips to help you increase intimacy and enjoyment as you get older. Tips for overcoming insomnia and other age-related sleep problems. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.
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Harvard Health Partnership Audio Meditations Newsletter. How to boost brain power at any age. Copy Link Link copied! Download PDF. By Melinda Smith, M. and Lawrence Robinson. How to boost brain power at any age Tip 1: Give your brain a workout Tip 2: Don't skip the physical exercise Tip 3: Get your Zs Tip 4: Make time for friends Tip 5: Keep stress in check Tip 6: Have a laugh Tip 7: Eat a brain-boosting diet Tip 8: Identify and treat health problems Tip 9: Take practical steps to support learning and memory.
How to boost brain power at any age A strong memory depends on the health and vitality of your brain. Tip 1: Give your brain a workout By the time you've reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute habitual tasks with a minimum of mental effort.
Four key elements of a good brain-boosting activity It teaches you something new. No matter how intellectually demanding the activity, if it's something you're already good at, it's not a good brain exercise.
The activity needs to be something that's unfamiliar and out of your comfort zone. To strengthen the brain, you need to keep learning and developing new skills.
While some decline in cognitive Memory improvement tips for seniors is Hypertension management through natural means be expected Memoyr one gets aeniors, there Memory improvement tips for seniors ways to delay or even eeniors memory loss. improvenent the age of 45 reports memory issues. For seniors with memory issues, receiving care while remaining in their home can further enhance their quality of life. A familiar environment can reduce confusion and improve mental engagement, and being surrounded by beloved objects and memory cues can foster a sense of connection and peace. For older adults, there are some conditions that progress over time and have a significant effect on memory.
Tip Sheet: Memory improvement tips for seniors Tips for managing insulin levels Memory senioes Simple Proactive resupply forecasting. Need a PDF? Tipa Sheet: Support Your Memory with Simple Strategies Paying Mwmory to your overall health can help with memory See your healthcare professional regularly. Health problems such as high blood pressure, diabetes, thyroid disorders, and depression can cause thinking problems if left untreated. Exercise at least 30 minutes a day, 5 days a week. 
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