Chapter 1: Understanding Memory and Aging

As we age, moments of forgetfulness can feel more pronounced—like when you walk into a room and forget why you entered or misplace your shopping list. These instances can lead to feelings of anxiety and even humorous reflections on aging.

Despite these frustrations, it's crucial to remember two comforting points. Firstly, some memory loss is a natural part of getting older. Secondly, there is a delightful and straightforward method to mitigate age-related memory decline: embrace variety in your life.

Michael Yassa, PhD, director of the Brain Initiative at the University of California, Irvine, notes that as individuals approach retirement, they face a significant decision. “You’ve been intellectually and emotionally engaged for a long time. You can either choose to disengage or create a fulfilling retirement filled with activities,” he explains.

To that end, it's evident that those who actively seek out new experiences exhibit notably better brain function than those who opt for a sedentary lifestyle, such as watching television all day. Dana Boebinger, a neuroscientist and PhD student at Harvard and MIT, states, “To maintain a sharp memory, it’s essential to engage in exciting and challenging activities.”

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Memory can be divided into three main processes: encoding (the absorption of information), storage (retaining that information), and retrieval (accessing stored information). Aging can slow or interfere with each of these stages.

Yassa explains, “Memories are often a condensed version of reality, and with age, they tend to lose even more detail. You might remember an event but forget specifics like when or where it occurred.” This loss of detail is also evident in short-term memory; research shows older adults may mistakenly believe similar images are identical, indicating that their initial encoding of memories may lack precision.

Despite these changes, Yassa assures us that unless a brain is diseased, the alterations are subtle and typically do not hinder one's ability to lead a normal life. Mild forgetfulness, such as having a name on the tip of your tongue, is common and usually harmless. It’s only when there’s a consistent decline in memory that it’s advisable to consult a doctor.

To maintain mental sharpness, Yassa encourages creating “an enriched environment” through activities that combine some level of physical engagement with ample social interaction. While socializing may be challenging during a pandemic, technology offers many ways to stay connected with loved ones. You can also use this time at home to boost your cognitive abilities.

Engaging in activities like learning new dances, languages, or skills is incredibly beneficial for seniors. This combination of novelty and light exercise acts as “fertilizer,” nourishing brain cells.

Each time we encounter something unexpected, our brain releases dopamine, which is beneficial for cognitive function. Sabina Brennan, PhD, an Irish neuroscientist and author of 100 Days to a Younger Brain, emphasizes, “Novelty plays a crucial role in neuroplasticity—the brain's remarkable ability to adapt and evolve throughout life.”

Pushing yourself slightly beyond your comfort zone can alter your brain chemistry positively, enhancing both mood and cognitive function. From an evolutionary standpoint, being able to notice and remember new information was vital for survival. But how much should we challenge ourselves to see results? Yassa admits that this is still an area needing more research, but he concurs with Brennan that the emotional response to a new activity is essential.

“People should stretch themselves a bit, but not to the point of frustration,” Yassa says. “If trying a new book genre is enjoyable, it’s a win. But if it causes annoyance, it won’t be helpful. For musicians, learning new pieces or joining different groups can be beneficial without needing to learn an entirely new instrument.”

Both experts suggest engaging as many senses as possible during new activities. “This is something we naturally do as children,” Brennan laments, “but school often discourages sensory engagement.” Actively involving your senses can significantly enhance memory retention. For instance, cooks who explore different cuisines encounter new smells that can create lasting memories. Yassa notes, “The olfactory system is closely linked to memory, making it a powerful stimulant for our recall abilities.”

In a recent New York Times piece, neuroscientist Daniel Levitin, PhD, shared his strategy for maintaining memory: visiting new parks and forests to experience unfamiliar scents, and indulging in artisanal chocolates to stimulate both taste and smell.

Listening to new podcasts—Brennan hosts one called Super Brain—can also provide valuable cognitive stimulation. Additionally, she highlights a practice that may be novel for many: mindfulness. “Our ability to remember recent events can decline with age, but this often stems from attention issues rather than memory failures,” she explains. “If you don’t focus on where you place your keys, you can’t encode that memory, making it impossible to recall later.”

To preserve mental sharpness as we age, the steps are clear: be present, stay active, and continually challenge yourself in enjoyable ways. Above all, dismiss any negative internal dialogue that suggests, “I’m really getting old.”

“Individuals who view themselves as older and expect memory decline tend to perform worse on memory tests,” Brennan adds. “You can influence your brain not only through your actions but also through your mindset and perspective on life.”

That's a powerful reminder.

Chapter 2: Engaging with New Experiences

To reinforce the insights shared, consider these informative videos:

The first video, Mayo Clinic Minute: How to Keep Your Mind Sharp, offers practical tips on maintaining cognitive health.

The second video, Strive for More in '24: How to Keep Your Memory Sharp With Jim Kwik, discusses strategies for enhancing memory and cognitive abilities.