Loss of memory is a common fear among older people. However, you should know what is normal, what is not and what you can do about memory loss.
Last month, Dr. Nicole Anderson of the Baycrest Institute of Toronto spoke at the Ageing Well Together event in Pickering.
We finally we able to obtain a copy of Dr. Anderson’s presentation.
What’s Normal, What’s Not, And What You Can Do About It
by Dr. Nicole Anderson
What’s Normal and What’s Not
Forgot where you put your keys? Have someone’s name on the tip of your tongue? Worry whether you have a real memory problem? You’re not alone. This is why it is important to know which memory slips are a part of normal, healthy ageing, and which are signs that something more serious may be going on.
Not all aspects of memory are affected by ageing. We continue acquiring new knowledge and improve our vocabulary as we get older, although accessing specific information when we want to use it becomes trickier. And the more you practice physical skills like playing an instrument or cognitive skills like playing bridge or doing crosswords, the better you’ll get.
However, it does become more difficult to lay down new memories as we get older. Many older adults will complain about their “short-term memory”, but what is really going on is short-term memory works well in old age, but getting that information to long-term memory is more difficult.
So how does this play out in real life? What’s normal and what’s not?
Normal
to get stuck for a person’s name
Abnormal
to forget your spouse’s name.
Normal
to get lost in unfamiliar places
Abnormal
to get lost in a place you go to frequently.
Normal
to get home from the store and realize that you forgot to buy an item or two
Abnormal
to get home and forget that you even went to the store.
Normal
to tell someone the same story on two different occasions
Abnormal
to repeat a story within a single conversation.
Normal
to not know the exact date (to be off by a day or two)
Abnormal
to be completely disoriented in time (e.g., think that it is 1963).
Factors Affecting Memory
A wide variety of factors can affect how well our memory is functioning. Dementias are progressive diseases that cause cognitive dysfunction and difficulties with activities of daily living, like dressing oneself and managing finances. There are many types of dementia, but the most common is Alzheimer’s disease and vascular dementia. Approximately 1 in 13 people over the age of 65 and 1 in 3 over the age of 85 have dementia. These are sobering statistics, but it is important to remember that most older adults do not develop dementia and live cognitively healthy lives.
Risk factors for Alzheimer’s disease include a family history of the disease, cardiovascular problems (which seem to accelerate disease progression), and prior head injury. Studies suggest that women are more likely to develop the disease than men. Another risk factor is called mild cognitive impairment, which describes someone who has memory impairment, but is otherwise cognitively intact and is able to function independently. So, if you know someone with serious memory lapses, you might encourage them to see their doctor. There are also protective factors. People with higher education, broader social networks, and who are more physically and mentally active are less likely to develop dementia or develop it later.
Milder memory difficulties can be caused by other treatable physical and mental health conditions, such as thyroid disruptions, pain, diabetes, depression, and anxiety and so it is important to see your doctor regularly to keep those in check. Maintaining a balanced diet that is low in saturated fats is also better for your cognitive functioning. Finally, stress affects memory. A little bit of stress helps raise us to our challenges, but too much stress too often impairs memory. The good news is that these effects can be reversed. Try to mitigate your stress levels by taking a yoga or meditation class, or less formally by taking walks or naps.
The more physical and cognitive activity we include in our daily routines, the healthier and more robust our brains are. People who have larger social networks also function better than those who lead more lonely lives. Time of day has powerful effects on memory. We all have a time of day when we are generally most alert, and typically (but not always) that is in the morning for older adults. Use your ‘peak’ time to do more demanding tasks like your taxes, and save the easier tasks for other times of the day.
What you can do about it
What can you do to help your memory? External aids such as lists, notes, and pill organizers are helpful. Other useful external aids are other people (“Hey, honey, remind me to pick up the dry cleaning”) and a “memory place”, a place in your home to keep things that you need every day, like your keys, wallet, and glasses. Finally, use a planner (Day-Timer) that is portable (so you have it with you when your doctor makes a new appointment).
Internal strategies are also very helpful. Make associations between something you are trying to remember and something you already know. For example, when you meet someone new, think about who else you know with that name or think about what the name means.
Use visual imagery — make a mental picture of something you are trying to remember. For example, use “see it and say it”—say out loud; “I’m going to get my book” and picture yourself picking it up from your nightstand table.
Repeat the information, but be sure to do so at multiple, spaced time points—repeating it over and over without a break won’t help. For example, if someone introduces himself as David, say “Nice to meet you, David”. That’s one repetition. A little later on, use his name in conversation, such as “How do you know Susan, David?”. Do this a few more times and his name will stick.
Organize yourself. For example, instead of spending 10 minutes every day looking for the remote control, always keep it in a logical place.
Finally, develop good memory routines. Check your planner every day at breakfast and at every transition point (when leaving the doctor’s office) during the day.
Memory does decline with age, but there are things we can do to minimize the loss. Get your physical and mental condition into shape, use external memory aids and internal memory strategies, and you should notice improvements!
Get Involved !!!
Receive FREE instruction to help maintain brain health!
We are currently recruiting for two studies in the Canadian Consortium on Neurodegeneration in Aging.
- ENGAGE is a 4-month cognitive training and stimulating leisure activity intervention
- LEAD is a 6-month exercise and nutrition interventionBoth studies include a comprehensive medical assessment.
If you meet the inclusion criteria below and want to find out more information, please call: (416) 785-2500 x3315.
Inclusion Criteria
- 60-80 years old
- Fluent in English
- Concerned that your memory or other thinking abilities are getting worse
- Willing to have an MRI scan
Living with mild cognitive impairment: A guide to maximizing brain health and reducing risk of dementia, by Nicole D. Anderson, Kelly J. Murphy, & Angela K. Troyer (Oxford, 2012)
The first book is written specifically for people living with mild cognitive impairment, their loved ones, and the health care professionals who treat them.
Available at bookstores, public libraries and online!
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Dr. Nicole Anderson
is a Baycrest Psychologist and Senior Scientist at the Rotman Research Institute and is an Associate Professor in the Departments of Psychiatry & Psychology at the University of Toronto.
