How to keep your memory sharp as you age

No, you don’t need to wait till you are 65 to keep your brain working in good condition

Given the sheer volume of information being downloaded into our brains every single day through social media, it probably won’t come as a surprise when the slimy fingers of forgetfulness start gripping your memory. Maybe you can’t find your emergency acne patches that you swore you left somewhere handy for an SOS situation. Or perhaps you ran into that guy you swiped right on Tinder ages ago but have been umming and ahhing to recall his name. Everyday forgetfulness is natural—and not necessarily a cause for concern—but it helps to bear in mind that safeguarding your memory isn’t a to-do item to be checked off once you cross the threshold of 60. We speak with a neurosurgeon to understand why our memory starts getting patchy with age and what you can do to protect yours—because just munching on almonds clearly isn’t enough.

Why does our memory decline with age?

“At birth, we have a hundred billion nerve cells but this number decreases over time,” explains Dr Mazhar Abbas Turabi, a consultant neurosurgeon at Masina Hospital, Mumbai. The problem is further compounded by the age-related downward graph of hormones and proteins necessary for cell repair and regeneration. “This reduces the number of cells required for recollection and recognition of previously learned facts. Simultaneously, our brain’s blood flow decreases as the heart starts ageing and requires more pressure to push blood to all cells for nutrients and growth. The hippocampus, which is in charge of memory formation and retrieval in the brain, can also get damaged over time. This frequently leads to minor issues such as forgetting your keys, and in major cases, dementia and Alzheimer’s disease,” he explains.

In light of the ticking clock on our brain’s health, Dr Turabi believes that it is never too early to begin work on preventing memory loss. “Most people wait till they are above 65 years to start taking cognitive health seriously. Working on your memory, however, is a task that can be done at any age—even your 20s and 30s—as the nervous system has minimal capacity for regeneration,” he shares. Among other common stressors, he advises against irregular sleep schedules, dehydration, use of drugs and alcohol, poor diet and deficiency of adequate vitamins and minerals as the primary causes of a weak memory.

Keeping your memory sharp at any age

It isn’t all gloom and doom, though. According to trials, people who engaged in 15 minutes of brain-training activities for at least five days a week showed an improvement in their brain function. Another research study published by Lardone et al has established a positive connection between mindfulness meditation and long-lasting changes in the hippocampal function to improve cognitive health and memory. If you are looking to keep the upper storey churning in proper condition, here are some everyday measures that can help prevent the brain drain:

Maintain a consistent sleep cycle

While you are catching some shut-eye, the brain’s short-term memory reserves are strengthened and converted into long-term memory, which means that a regular cycle of uninterrupted eight-hour sleep at night can help keep forgetfulness at bay.

Practice meditation and mindfulness

The act of staying present in the moment can help your brain retain its cognitive abilities and offer better recognition and recall in everyday tasks. Look for ways to incorporate mindfulness in daily life or rely on mediation to help you retain your calm.

Say yes to less stress

Stress can dial up the production of the hormone cortisol that makes it difficult to recall information or pull up memories from your brain. While living a stress-free life is a distant dream, performing deep breathing exercises can help keep your brain from feeling overwhelmed.

Limit alcohol and drug consumption

While a night out on the town can make your memory woozy the next morning, overuse of alcohol and drugs has also been demonstrated to lead to early loss of brain tissue. When possible, opt for moderation in the consumption of alcohol to slow down its neurotoxicity.

Opt for brain-training activities

Just like the body needs physical workouts to stay strong, the brain requires mental exercises as well to stay sharp. Mentally challenging activities, such as puzzles and memory recall games, can help fortify your memory and provide your brain with the stimulation that it needs to stay alert and active.

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