Why Aging Affects Your Memory and Tips for Staying Sharp as You Age
By: Brian Hoeflinger, MD and Kevin Hoeflinger
October 27, 2024 | #20
Disclaimer: Opinions are our own. Not medical advice.
Before we get started with this week's newsletter, I wanted to mention a new section called "Medical Trivia of the Week" that I will be including in each week's newsletter since so many people seem to enjoy the medical trivia videos I put out on social media. Let me know what you think!
Medical Trivia of the Week
Which enzyme is secreted by the stomach and begins the digestion of proteins by breaking them down into peptides? (the correct answer is at the end of this email)
- A) Amylase
- B) Pepsin
- C) Lipase
- D) Trypsin
Why Do We Forget Things?
For anyone out there who is getting older, have you noticed that you are starting to forget things here or there as you age? Well, for most people, that is a perfectly normal part of growing older.
There are multiple reasons why our memories start to fail us as each year passes by. Firstly, as we grow older, the part of our brain which helps with the storage and retrieval of memory called the hippocampus starts to shrink and lose cells. Next, our brain cells, called neurons, start to lose connectivity with one another and the amount of brain chemicals that they use to communicate with each another decreases. And lastly, as we grow older, the blood supply to our brain tends to decrease, thus affecting our ability to create and retrieve memories. All of these age related changes in our brain affects our memory.
So we start to forget things like where we left our keys or when our next hair appointment is. You may forget someone’s name for a moment or can’t remember the title of a favorite movie. Or you maybe start having a harder time remembering old memories or remember something wrong from the previous day or even start to remember things wrong in general. All of these simple memory slips are common as we get older but become very frustrating nonetheless. So is there a way to stop this progression of memory loss?
Memory decline is a common aspect of aging, but the good news is that while we can't completely stop this natural process, there are many ways to slow it down and keep our minds sharp. Here are some strategies that can help:
1. Stay Physically Active
Exercise increases blood flow to the brain and encourages the growth of new brain cells. Even moderate activities like walking or swimming can improve memory and cognitive function. Engaging in both aerobic and resistance training exercises has been shown to enhance memory by improving brain plasticity and connectivity.
2. Get Enough Sleep
Sleep is essential for memory consolidation. Deep sleep stages help the brain process information and store long-term memories. Make sure you're getting 7-9 hours of quality sleep each night to support healthy brain function.
3. Challenge Your Brain & Keep Learning
Just like the body, the brain needs exercise to stay in top form. Mental stimulation—like reading, solving crossword puzzles or sudoku, learning a new language or a new instrument, learning new skills and hobbies, or playing strategy-based games—can help maintain and improve cognitive abilities. Brain-training apps or games can be a fun way to challenge your mind regularly as well. Additionally, continuous lifelong learning keeps the brain engaged and can delay cognitive decline.
4. Manage Stress
Chronic stress can lead to memory problems. Cortisol, the body's stress hormone, can interfere with the brain's ability to form new memories and retrieve old ones. Relaxation techniques like meditation, yoga, and deep breathing exercises can help reduce stress and protect memory.
5. Eat a Brain-Healthy Diet
The foods we eat can directly impact brain health. A diet rich in antioxidants, healthy fats, and essential nutrients—such as those found in fruits, vegetables, whole grains, fish, and nuts—can protect against cognitive decline. Omega-3 fatty acids, found in fish like salmon, are particularly beneficial for maintaining brain health.
6. Socialize Regularly
Engaging in social activities stimulates the brain and helps ward off depression and stress, both of which contribute to memory decline. Spending time with friends, family, or participating in group activities can boost your mental well-being and cognitive resilience.
Your Path to a Sharper Mind
Although aging can impact memory, you have the power to take action and protect your brain. Try to incorporate as many of the strategies and habits listed above into your daily life as you. Doing so will not only enhance your cognitive health but also help you stay sharp and engaged as you grow older. Your brain is resilient—give it the support it needs to thrive!
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Impactful Quote of the Week
"Do not grow old, no matter how long you live. Never cease to stand like curious children before the Great Mystery into which we were born"
- Albert Einstein
*the correct answer to the medical trivia of the week is B) Pepsin
All the best,
Brian and Kevin Hoeflinger
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