A certain degree of memory loss is a normal part of aging. However, that doesn't mean it's necessary to simply accept memory loss. Regular physical exercise sends additional oxygen to the brain and can enhance the helpful actions of brain chemicals that counter the effects of memory loss, according to Ellen Jaffe-Gill, M.A., et al, at HelpGuide.org. In addition, specialized brain function exercises can keep memory sharp.
Memory Association Exercises
"Elaborative encoding" improves memory retention by associating new ideas with knowledge the person already has or memories that are already familiar, like associating the word "cat" with the name of an actual pet, as explained by Lawrence Joseph Najjar in his paper, "The Effects of Multimedia and Elaborative Encoding on Learning" published by the Georgia Institute of Technology. One way that an individual can use elaborative encoding is to make up a sentence or phrase of familiar words where the first letter of each word represents an item that she wishes to remember. It doesn't matter if the sentence is silly -- medical students and musicians have long used nonsense phrases to memorize complex anatomical terms and musical scores.
Novel Sensory Experiences
Neurobic exercises stimulate the brain by using different senses to perform familiar tasks, according to Lawrence C. Katz, Ph.D. and Manning Rubin, who created the concept as documented on their website, Keeping the Brain Alive. Performing tasks, such as writing with the non-dominant hand, navigating around the home while blindfolded or eating with companions in silence, are examples of neurobic tasks. Neurobic tasks engage parts of the brain that normally receive less stimulation and provide stimulation that activates the cells' neurotrophin production, creating an additional safety net against cognitive decline and memory loss, Katz and Rubin explain.
Associating different senses with a task will imprint information onto the memory. Read aloud whenever possible. Associate information with colors, smells or touch. The physical act of writing with pen and paper can also imprint the information onto memory, according to Jaffe-Gill, et al.
Altered Routines
Another way individuals can sharpen their memories is by reading sections of the newspaper they normally skip, MayoClinic.com recommends. Study an unfamiliar subject or learn a completely new skill, suggests Celeste Robb-Nicholson, M.D., editor-in-chief of "Harvard Women's Health Watch." Lifelong learning maintains brain connections and enhances the process of building new connections, notes Dr. Nicholson. Take a different route to work. Buy fresh produce at a farmer's market instead of the local supermarket. The idea is to completely change the routine, rather than make small changes just for the sake of change.
References
- MayoClinic.com; Memory Loss -- 7 Tips to Improve Your Memory
- Helpguide.org: Preventing Memory Loss
- Helpguide.org: Tips and Techniques for Memory Enhancement
- Georgia Instittue of Technology: The Effects of Multimedia and Elaborative Encoding on Learning, 1996
- Keep Your Brain Alive: Brain Exercise -- Which Ones Are Neurobic?
- Harvard Health Publications, Harvard Medical School: 7 Ways to Keep Your Memory Sharp at Any Age
