Think memory loss won't affect you? Slowed information processing begins by age 30. Finding ways to keep your memory active and challenging your brain now may well help you out in the long run.
Let's try a little game of mental stimulation. See how many words you can find (words should be at least three letters long) in the following scramble: RAESTP. A list of answers can be found at the end of this article.
Maximizing your Memory
Judy Gunkel, Waukesha County's regional service coordinator with the Alzheimer's Association, recently spoke at the Alice Baker Library in Eagle.
According to Beatrice and Sara Seagull, authors of "Mind your Mind," memory is "the ability to store, retain, and retrieve information. It is a fragile power with many limitations and vulnerabilities. It is subjective, inaccurate, and often distorted," said Gunkel.
Gunkel explained that each individual's memory of the same event will be different. For instance, if three people attend the same picnic, one might recall that it was extremely long and boring. Another might recall that it was great fun; while still another would remember that it was a nice day, but not terribly exciting since he or she didn't know anyone at the event.
In other words, memory is individual and skewed to our own perceptions.
Gunkel said it's normal to see changes in memory as one ages. Slowed information processing, difficulty finding words and some forgetfulness are all normal and should not be of concern, she said. Research shows that we forget when we are distracted, tired, stressed, have lots to remember or don't view things as important, all of which can contribute to normal memory loss. What does remain intact as we age is our intelligence, our ability to learn, our working memory, vocabulary and musical and artistic memory, she said. How to Combat Memory Loss Gunkel said exercise is one key way to keep our brains fit. Exercise increases endurance, decreases blood pressure and bone loss, stabilizes moods, decreases stress and enhances executive functioning. Next, getting proper sleep will help. Gunkel suggested avoiding late-day stimulants such as caffeine, avoiding drinking alcohol right before bed since it prohibits REM sleep, developing a bedtime routine and keeping regular hours. Eating a healthy diet can also contribute to memory retention. According to Gunkel, the Mediterranean diet is best. A diet high in fish, using olive oil as the main fat resource, one to four eggs a week, little red meat and a glass of wine a day (so long as it's approved by your doctor) has proven to be most successful.
Short-term memory is 15 percent better in the morning, so plan hard tasks for the morning when you have the extra reserve, Gunkel explained. Also, if you are hoping to concentrate, make sure external factors, such as temperature, noise level, posture, etc., don't get in your way. Challenge Your Brain The following suggestions from Gunkel can be used regularly to help keep your brain challenged. Use categories to hone your mental skills. Choose a five-letter word, select a category such as Foods, Cities, Birds or Flowers. Then fill out five items for each letter. A P P L E anchovy pear pineapple lemon egg Even if you cannot come up with a dozen bird names, you can still exercise your mind by trying to come up with as many as possible. How to remember names:Use the SUAVE system Say the name Use it three times Ask a question Visualize the name End the conversation with the name How to remember numbers Chunking information 2623634045 vs. 262-363-4045 How to remember lists Use mnemonics, such as HOMES to remember the Great Lakes: Huron, Ontario, Michigan, Erie, Superior. "If it's heart healthy, it's brain healthy," said Gunkel. Exercise, good diet, mental stimulation, sleep and stress reduction are all key factors in taking care of your brain. What Words Did You Find? I chose RAESTP at random and came up with the following words. See how many more you can find. paste, presta (a type of bicycle tire valve), tap, tar, tarp, pat, pats, par, part, past, pet, pets, prat, pate, rest, eat, eats, ear, rat, rats, rap, raps, rape, rate, sea, seat, sap, sat, set, star, step, spar, tear, tears, east, ate, art, ape
