Is Forgetfulness a Normal Part of Aging?

From an article written by Joanne Singleton, PhD,RN,CS,FNP

Throughout life, there are occasions when memory fails us, but undaunted we continue on. Anyone for example who has, or knows children is well aware that they forget things on a regular basis. Parents often ask, "Where did you leave your mittens?" "Why didn't you bring home the books you need to finish your homework?" The universal reply from children, punctuated in their unique ways is, "I forgot."

Forgetting doesn't seem to phase children, adolescents or young adults in the least. The same is true for adults until some point in time when they cannot recall on demand the name of someone, some place, or something so familiar to them that they begin to worry about the state of their memory. "Senior-moment" is a popular socially acceptable phrase, used particularly among aging baby boomers, when one experiences public memory failure. While some make the appearance of taking memory failure lightly, covering it up with this catchy phrase, others publicly show their frustrations and concerns. Regardless of how one responds in public, there is a great deal of anxiety about forgetfulness. With forgetfulness is the fear that it is an early sign of Alzheimer's disease or another form of dementia. This anxiety and fear may be particularly acute for caregivers whose parent or parents have been diagnosed with Alzheimer's disease.

Alzheimer's disease (AD) is not a condition of normal aging, in fact, the risk of developing AD decreases after the age of 90. Four million Americans are currently affected by AD. Risk factors include age; genes/heredity; gender; ethnicity; and low intellectual ability in complex thinking and expression. Women in general are at greater risk than men of developing AD. This risk for African Americans is four times higher, and for Latinos it is twice as high as that of Caucasians. There is a 1.5 times greater risk of developing AD when one parent has the disease, but when two parents have the disease that risk increased to 5 times the average risk. When it comes to memory problems, a cardinal rule is: If you are concerned about memory problems you should be evaluated by your health care provider.

There are only a few cognitive changes that accompany aging. With aging, the speed with which auditory, visual, and sensory information is processed decreases. Over time there is also a reduction in the intention to remember and recall on demand well known names, numbers or places. When no major diseases are present, memory and cognitive function can actually be improved in old age.

Memory enhancement is comprised of many things and must be personalized. It requires keeping the mind active and providing the brain and the body with the exercise and supports needed for optimal functioning. It must begin with acknowledging to yourself why you want to enhance your memory. To begin any activities to promote healthy aging you need to be sufficiently motivated to be able to start and sustain the changes you are making. No matter how simple the activities may seem, change does not occur without conscious intent. Conscious intent requires continuous reinforcement, as it takes at least three weeks to change or add a new behavior.

In order to enhance memory, optimum mental functioning must be promoted. Optimum mental functioning requires mental stimulation, proper nutrition, social interaction and support, breathing and relaxation, water intake, physicial exercise, rest and sleep. Some medications can cause memory problems, so special care should be taken to identify if this is a side effect of any of your medications, and if so to discuss this with your health care provider should memory problems develop. The following provides more information on specific areas to address for promoting mental function and enhancing memory.

Learn and Do Something New

The brain can absorb new data, make new connections, and acquire new skills, which helps to enhance memory. To take on new things you need to believe that you can deal with the specific activity or problem and that you will have reasonable success. You can improve cognitive functioning with training that focuses on learning how to draw conclusions from a set of facts, or identifying relationships between different shapes.

Try activiites that are new to you and require you to think and do things that are unfamiliar to you. Consider learning to play a musical instrument, studying a foreign language, practicing yoga or other body work activities, or take up cooking. Challenge yourself to stimulate the growth of new brain cells.

Social Interaction and Support

Humans require postive meaningful interactions with other humans. Lack of stimulation from these types of interactions can lead to depression and cause memory problems. Unfortunately not all human interactions are of this nature. In addition to your routine interactions seek out those with whom you can have positive and meaningful interactions.

Nutrition

Eating a well balanced diet is essential for healthy aging. Within a well balanced diet that includes fruits, vegetables, bread and cereal, the vitamins that support our memory (folic acid, B12 and thiamin) will be available.

Breathing and Relaxation

Breathing is good, it is essential to life. We can use breathing to calm ourselves. Focusing on your breathing can help to reduce tension and nervousness, which can inhibit our ability to pay attention and can interfere with memory.

Water

Water is an essential element for humans to exist, it also helps to promote memory. Not enough water can lead to dehydration, which can cause confusion and problems with memory.

Exercise

The mind-body connection is real. Physical exercise can promote mental alertness and healthy aging. Exercise comes in many different forms. Finding what is best for you and fits with your lifestyle is critical to making it part of routine activities. The keys to physical exercise is that it must be safe for you, be something that you enjoy doing, and you must do it regularly several times a week. Before beginning any exercise program you should consult your health care provider.

Rest/Sleep

Both rest and sleep are very important for the body as well as the brain. During sleep the brain has a decrease in sensory input which the brain uses to sort through experiences and activities and store memory.

Tips for Enhancing Your Memory

Take a look at your habits. See if there are any that do not enhance memory. If there are, make a plan to change them. Consider developing new habits that can support your memory, such as paying attention, making lists, taking notes, organizing your environment, and/or associating facts to images.

Identify and acknowledge for yourself why you want to enhance your memory.

Know what it is that is motivating you to do this, and how this will sustain your motivation

Consider the circumstances around attempting any new activity or behavior change. Are the circumstances conducive to success?

Be patient with yourself

Be diligent

Find things that excite you

Don't give up

Congratulate yourself along the way

Have Fun!

For more information about Powering Your Memory, please contact the Alzheimer's Association at (716) 626-0600.

For more information about Elderwood Senior Care - please contact us at (716) 633-3900