The importance of keeping your mind active as you age
As we age, it's important to keep our minds active and engaged.
The older we get, the more our memories start to fade, but there are ways we can preserve them and keep them sharp. Here are some tips on how to keep your memory strong and healthy as you get older!
Why do we forget things as we age?
One of the main reasons we forget things as we age is because our brains start to shrink. As our brains shrink, we lose cells in our memory center (the hippocampus), which makes it harder to remember things. This is clinically referred to as atrophy and has very real consequences in the lives of patients everywhere. This is because of the multiple connections and associations of the hippocampus to other parts of the brain. It is part of something known as the ventral striatal loop that plays a role in our movement and motion, while the connection to the amygdala regulates our emotions.[1, 2] As we age, these associations start to change and altered levels of neurochemicals will also impact our ability to remember important moments in our lives.
This forgetfulness happens as our memories start to fade. Memories are not like photographs that stay the same forever; they gradually fade over time. As we get older, we may not be able to remember things as clearly or as vividly as we used to. Though an interesting link exists where negative emotions connected to an event lead to stronger memories, almost like scars on the mind. This is why episodes of post-traumatic stress disorder are so powerful as the memory of the event is quite visual and vivid.[3]
How can we keep our minds active and preserve our memories?
There are a number of things we can do to keep our memories strong and healthy as we get older. Here are a few tips:
Keep your mind active and engaged. The older we get, the more our minds start to slow down. By keeping your mind active and engaged, you can help preserve your memory cells and keep your mind sharp. Try puzzles, crosswords, or brain teasers to keep your mind active.
Socialize with friends and family. Spending time with friends and family is a great way to keep your mind active and engaged. Talking and socializing with others helps stimulate the brain and helps keep your memory sharp.
Stay physically active. Exercise is not only good for your body, but it's also good for your brain! Exercise helps improve blood flow to the brain, which in turn helps improve cognitive function and memory recall ability.
How does diet affect memory?
There is a clear link between diet and memory, as what we eat can have a direct impact on how well our brains function. In order to protect our cognitive abilities as we age, it is important to keep our minds active by eating a healthy diet that is low in sugar and processed foods, and high in brain-boosting foods like vegetables, fruits, nuts, and seeds.
Some research has shown that specific nutrients can help to improve memory and cognitive function. These include omega-3 fatty acids, found in fish and certain plant oils; B vitamins, found in leafy green vegetables, meat, and legumes; and vitamin E, found in nuts and seeds. In addition, antioxidants like flavonoids, found in tea, coffee, and chocolate, have been linked to better cognitive function.
While there is no one-size-fits-all diet for optimal brain health, eating a variety of healthy foods is the best way to ensure that your mind stays sharp as you age.
What should we avoid doing if we want to keep our memories sharp?
Smoking. This is one of the quickest ways to protect your neural health as you age. Consider that every time you pick up a cigarette, your brain is exposed to chemicals like cadmium (batteries), toluene (industrial solvents), ammonia (toilet cleaner) and more. Chronic exposure leads to a build-up of these chemicals in the body and long-term damage. For example, middle-aged male smokers experienced sharp declines in cognitive abilities when compared to nonsmokers over a 12-year period.[4] This is because the chemicals break down the integrity of subcortical neural regions, literally shrinking your brain.[5] You might be a long-term smoker thinking, "What's the point of quitting now?" Two separate studies showed that smokers who quit benefit from reduced risk of dementia [6] and positive changes in brain tissue.[7]
Alcohol. Many people have a story or two of difficulty remembering a wild night out, but too many of those nights can have lasting consequences. Alcohol alters the structure and function of neurons, particularly in the hippocampus (which is critical for memory).[8] This can lead to symptoms like blackouts, where you cannot remember what happened during a specific period of time. Over time, chronic drinking can cause brain shrinkage and dementia. A study of over 550 individuals found that those who drank heavily (more than 21 drinks per week for men, more than 14 for women) were more likely to have lower hippocampal volumes.[9]
Not Sleeping. A good night's sleep is essential for many reasons, including keeping your mind sharp. During sleep, your brain consolidates memories and clears out toxins. Not getting enough sleep can lead to impaired memory and decision-making, as well as increase your risk of developing Alzheimer's disease. More specifically, this study showed that middle-aged adults sleeping less than 7 hours were 30% more likely to be diagnosed later in life.[10]
A healthy diet, plenty of exercise, and plenty of sleep are all important for keeping your mind active and sharp as you age. Smoking, alcohol, and a lack of sleep can all have negative impacts on memory. So if you want to keep your mind sharp, make sure to take care of your body and your brain.
References
Molnár, Elek. "Long-term potentiation in cultured hippocampal neurons." Seminars in cell & developmental biology. Vol. 22. No. 5. Academic Press, 2011.
Morgado-Bernal, I. "Learning and memory consolidation: linking molecular and behavioral data." Neuroscience 176 (2011): 12-19.
Cooper, Rose A., Elizabeth A. Kensinger, and Maureen Ritchey. "Memories fade: The relationship between memory vividness and remembered visual salience." Psychological Science 30.5 (2019): 657-668.
Sabia, Séverine, et al. "Impact of smoking on cognitive decline in early old age: the Whitehall II cohort study." Archives of general psychiatry 69.6 (2012): 627-635.
Durazzo, Timothy C., et al. "Cigarette smoking is associated with amplified age-related volume loss in subcortical brain regions." Drug and alcohol dependence 177 (2017): 228-236.
Choi, Daein, Seulggie Choi, and Sang Min Park. "Effect of smoking cessation on the risk of dementia: a longitudinal study." Annals of clinical and translational neurology 5.10 (2018): 1192-1199.
Karama, Sherif, et al. "Cigarette smoking and thinning of the brain’s cortex." Molecular psychiatry 20.6 (2015): 778-785.
Beresford, Thomas P., et al. "Hippocampus volume loss due to chronic heavy drinking." Alcoholism: Clinical and Experimental Research 30.11 (2006): 1866-1870.
Topiwala, Anya, et al. "Moderate alcohol consumption as risk factor for adverse brain outcomes and cognitive decline: longitudinal cohort study." bmj 357 (2017).
Sabia, Séverine, et al. "Association of sleep duration in middle and old age with incidence of dementia." Nature Communications 12.1 (2021): 1-10.