Not Just Forgetting
The Effects of Aging on Memory
Most of us report concerns about our memory at some point. Just like the rest of our bodies, our brains change as we get older. In the same way it is not as easy to perform some physical activities as we age, it is not as easy for our brain to perform some tasks. The good news is that not everyone experiences these changes, and just as exercise can help delay the effects of aging on our bodies, we can engage in certain exercises to improve our memory.
Why do some people experience memory problems with age?
The specific areas of our brain used to perform some tasks can become less efficient as we age. Consequently, our cognitive processes can slow down and become less effective. This loss of effectiveness can interfere with both the process of storing an event or fact to memory (encoding) and the process of recalling the information later as a memory (retrieval).
When we learn or experience something, our brain encodes it so that we can retrieve the information for later use. Aging brains tend to have difficulty attending to information during encoding. Consequently we have more difficulty recalling this information because parts of it were never actually stored in our memory. Retrieval processes also can result in memory errors. For example, imagine trying to remember what the interior of a particular restaurant looks like. When we try to retrieve information from our memory we have to be selective in our search. That is, we must inhibit or ignore the memories we have of the interiors of every other restaurant we have ever dined at during our lifetimes as to not confuse them with the memory we are trying to recollect. Our ability to ignore this distracting information can decline as we age, thereby making the inhibition of non-relevant information even more difficult.
Why do other people experience fewer memory problems with age?
An important point but frequently overlooked point is that age tends to affect some types of memory more than others. For example, the ability to remember specific details about daily events tends to be reduced in aging, but memories for more long-lasting and cherished events are often well preserved. Moreover, wisdom and factual knowledge about the world usually continues to increase with age. These differences may have to do with the types of memories themselves, or with the way that different people rehearse different types of information.
Ways to improve your memory
Despite the fallibility of our memory, our brains are resilient and readily prepared to process information. There are many ways to train your brain to both encode and retrieve with greater success:
- Double-check. Part of the reason why we can't remember certain things is because we do not encode them in the first place. Paying particular attention to what you want to remember will help process these items and commit them to memory. For example, get in the habit of double-checking where you are parked before you leave your car.
- Avoid distractions.Distractions or interruptions cause us to not pay attention to what we are doing. Turning off the TV or going to a quiet place while you are on the phone will help you focus on the conversation and will make it easier for you to later remember what was said.
- Use your circadian rhythms. Some people are early birds, while others are night owls, but either way, everyone performs best at their optimal time of day. Take your personal rhythm into consideration when planning activities that will require a good deal of focus or mental energy, such as paying bills.
- Repetition. Repeating something you want to remember helps encode it into memory. For example, after being introduced to someone new, repeat his or her name aloud. Then, try to repeat the name a couple more times during the course of your conversation. Simply saying the name a few times will facilitate encoding the individual's name and increase your ability to remember it later.
- Practice a routine. Doing certain things at the same time every day (e.g. taking medication after breakfast, returning phone calls after lunch, etc.) will help you remember to do them. This routine also works for keeping track of your belongings. Try keeping your keys or glasses in the same place whenever they are not in use.
- Elaboration. Adding details to what you want to remember can help strengthen the encoding of that item. In the case of remembering a new person's name, you can do this verbally (e.g. pairing the name Bonnie with the word bonnet), with imagery (e.g. pairing Bonnie's face with a bonnet), autobiographically (e.g. linking your childhood friend Bonnie with the new Bonnie you have just met), or any combination of these elaborations.
- Use external memory aids. Written notes, calendars, memos, and lists are great ways to remind you of important information. Try keeping a grocery list on your refrigerator that you can add to continuously. Just be sure to write down whatever it is that you want to remember as soon as you think of it!
- Physical exercise. Above all else, it is important to remember that your brain is a physical organ in the body that relies on a good supply of oxygen and energy. Even mild physical exercise, like brief walks in the park, can increase cardiovascular health and reduce stress. Eating healthy foods also helps. Just as these factors increase your physical health, they can help maintain a healthy brain.