I would use linking for each point, but each point would also be a location in a memory palace.

I’m turning 45 this year. I have 3 teenage kids. I often feel there are not enough hours in the week to do everything I want to do. Not enough time to spend looking after and nurturing myself.

I am fit enough, I eat fairly well and I can certainly remember information more quickly than the norm. But I feel like I am declining slowly, and it seems inevitable unless I change something.

The decline is both physical and in mental ability. And I don’t want it.

I want to live a long, healthy and fulfilling life. Full of adventure and learning.

But I have a plan to stop this inevitability from happening.

In making this plan I considered what is missing and how I can fix it. I don’t think I am being regular enough in my physical and mental training. I don’t prioritise my own health enough. I need to fix this – increase the training and include specific short term goals.

There are things outside of our control in life, but to some extent that can also be an excuse. I don’t mind getting old, but I want to do it well with a mind and body still up for the challenges I want to enjoy. I refuse to just stop growing and learning just because I am middle aged and therefore its ‘time to be sensible’. Or, to put it bluntly, give in.

I am going to share this journey in my blog in case it helps you.

I will expand on my progress over the coming weeks and months but here is my initial plan. To build this plan I am drawing on my long experience as a physical athlete (a professional dancer), as well as the knowledge gained as a memory athlete.

Just a caveat if you decide to follow along. The points below are specific to me, but you can adjust them to where you are at in your life

1.  I will do a memory training session of at least 30 minutes 6 days a week.
   This will likely be using Memory League.
   In upcoming blogs I will expand on this training so you can follow along. If you want to get going you can start by going to Memory League and trying out some of the disciplines. Use the tips and techniques in some of my other blogs to get you going. Names and faces is a good place to start.
   By the way I’m not affiliated with Memory League, but I am happy to promote it as a place hang out and train used by a lot of memory athletes and others trying to improve their recall.

2. I will do a gym session 6 days a week.
   When injuries allow this will include at least 25 mins of running (ideally with a weight vest as I am a light lady) and weights training. I want to be really strong, not just moderately strong. And as I age even just keeping where I currently am requires me to increase what I currently do.
   I will include exercises that work on dexterity and coordination for mental acuity. And of course exercises that work the muscle groups we need as we age and in real life – such as balance, mobility, and grip strength.
   I will share some of these in videos/blogs as well.

3. I will aim to eat more healthily, while still enjoying food.
   This balance means I will happily ‘break the rules’ here and there. I want to eat more whole plant-based food, with lots of fresh greens, legumes and grains. I personally have a high metabolism and so my goal is to try to eat more. I would like to gain at least a few kilos of muscle.

4. Continue to learn new things.
   Ok this one is broad so let me try to be a bit more specific. I’ll focus on 3 things to learn this year outside of everyday work life.

   First, I want to make a stronger commitment to learning Taekwondo this year. I have been learning this for a couple of years now and am at Cho Dan Bo (a ‘probationary black belt’), and I would like to get to full black belt. This is not actually for the belt but for the learning and physicality it represents. I’m loving learning this martial art as it is both a physical and mental challenge, and I can do it alongside my kids. This makes for good parenting and efficient use of my limited time.

   Second, by my birthday this year I want to know the square of every number up to 1000 instantly. This is a fairly easy challenge using memory techniques, but it worth recording here to make myself do it.

   Third, I am looking for one more definable challenge with a clear objective –several spring to mind so I will likely play with a few until I settle on one. Stay tuned 🙂
   If you are following along I suggest you choose three learning goals with set timeframes – they can be small or big. Maybe a whole language or 40 difficult English words and their meanings. Make sure you nominate a timeframe. It would be great if one of them was learning a new physical skill (like yoga, martial arts, a musical instrument etc.)

5. To help facilitate all this, I will say no more often.
   No to things that I don’t want or need to do. We all need to make time for ourselves.

 

As people age their memory often declines. But it is not inevitable. Here I discuss the problem, likely causes and suggested strategies to combat it.

Memory often declines with age

There is no doubt that memory generally declines with age. Aging is linked to reductions in memory functions and neuroplasticity (the brain’s ability to form and reorganise connections).

Many studies have documented poorer memory performance in older people compared with younger age groups. Most researchers agree that memory decline occurs in more than 40% of people over 60.

But the good news is that studies suggest memory decline is not inevitable. Most of us can do something about it.

What memory problems are an expected part of normal aging?

Normal aging can impact learning new information and recalling information.  Common memory problems include simple forgetfulness, like misplacing the keys, and becoming slower to recall information such as names and events. The good news is that aging has less impact on our older memories, procedural memory (such as performing tasks) and semantic recall (general knowledge).

What causes memory decline?

Aging associated memory decline is widely understood to be associated with changes in the hippocampus. These are two areas of the brain that have important roles in consolidation of short term memories and in spatial memory. Age dependent changes include the hippocampus losing neurons and size, changes in hormone levels, reductions in brain blood supply and accrual of oxidative stress.
These impacts on the brain are in turn caused by many factors, often treatable and reversible. These include :

• Depression is common in older adults, and interferes with concentration, organisation and getting things done. This can mimic the signs of memory loss, so there are positive impacts on your effective memory from identifying, treating and reducing depression.
• Vitamin B12 deficiency can damage the brain, sometimes permanently. B12 protects neurons and is vital to healthy brain functioning, and age reduces our rate of absorption. Smoking and alcohol increases the risk further. The earlier a deficiency is treated the better the chance to reverse the memory impact.
• Thyroid problems can significantly impact your mind, as the thyroid gland controls metabolism. Medication can often resolve this.
• Excessive alcohol consumption leads to memory loss, and over time may increase the risk of dementia. Experts advise avoiding alcohol or limit your daily intake to 1-2 standard drinks.
• Dehydration is common in older people. Severe dehydration can cause confusion, drowsiness, memory loss, and other symptoms that look like dementia. So stay hydrated – drink around 2 litres of water per day.

What about Alzheimer’s disease or dementia?

Memory loss as we age is not inevitably associated with dementia. However aging is often related to decreased cognitive function and increased risk of brain diseases including dementia and Alzheimer’s disease. Alzheimer’s disease is most common in people over 65, and one of the first area of the brain to suffer damage is the hippocampus. Because of this Alzheimer’s is a major contributor to memory decline in otherwise healthy older people. But the memory loss and thinking problems seen in mild cognitive impairment, Alzheimer’s or other dementia are not normal aging.

Can we keep our memory sharp as we age?

In many cases, yes. Studies suggest that memory decline is not inevitable.

Addressing the factors listed above is a great start. Research also shows that regular exercise can be key to reduce and delay age-related cognitive and memory decline, especially aerobic exercise. Walking at least 10 kilometres a week has also been found to support preventing brain shrinkage and memory loss. Exercise can alleviate aging related structural and functional changes in the brain, reducing the risk of neurodegenerative disease. Exercise also enhances the adult hippocampus neuron production that is critical for memory functions. Read more about it in my blog Exercise and Memory.

Alongside exercise, try to resolve illnesses to reduce their impact on your memory and the effect of any associated medication. Aim for good blood pressure and cholesterol, don’t smoke, avoid excessive alcohol, keep your weight trim, and eat well – focussed on a wide variety of whole plant-based foods with plenty of antioxidants. Reduce stress and get enough sleep. While you are at it, maintain strong social engagements (volunteer, join clubs, party!). Studies show that highly socially engaged older people enjoy better memories, general cognition, health and happiness.

Whew. Sounds hard. But keeping a healthy, social and happy life must be worth it.

But wait, there is more you can do if you’re really keen to keep sharp.

Brain exercises to combat memory loss

Keep your mind exercised as well.

Researchers testing cognitive training in trials have found significant benefits. In one trial, sessions in memory training, reasoning and processing-speed improved participants’ mental skills in those areas and the benefits persisted for two years.

Engage in activities you already enjoy and know. And learn some new skills – maybe start learning a language, master a new cuisine or learn a musical instrument. Foster a growth mindset – new skills and experiences are not just for the young. You are never too old to learn new things and enrich your life.

And by using memory techniques you might surprise yourself at how quickly you can learn.

At any age you can directly improve how quickly you can retain new information by learning and practicing memory skills. This can improve your brain health and directly combat memory decline. Learning a memory technique and practicing it for even 10 minutes a day is a great start.

How can you begin? Check out my blogs on memorising;

• lists of words,
• names and faces,
• other useful stuff,
• speeches and text, and
• movement terminology.
• Also, how to use memory palaces.

Please note the above blog is not medical advice and you should always first consult your medical practitioner regarding your personal circumstances. 😊

 

 

 

Reference links

https://jamanetwork.com/journals/jamaneurology/fullarticle/778704https://personal.utdallas.edu/~tres/memory/LTP2/foster.pdf

https://my.clevelandclinic.org/health/articles/11826-memory-problems-what-is-normal-aging-and-what-is-not

https://www.helpguide.org/articles/alzheimers-dementia-aging/age-related-memory-loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296269/

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110