Today’s post is about something that at it’s heart is no laughing matter; loss of memory. But the opportunity to open in a slightly frivolous manner is simply too tempting!
But somewhere along the way during the last 5 or 6 years others around me, especially Jeannie, started noticing that my mental recall wasn’t so good. In November, I shall be 69 and have been told (I forget by whom!) that the sort of life changes that these last few years have delivered would be classic causes of declining memory in a person in their sixties.
OK, on with the show.
Some time ago, I received an email from a Daniel Strauss. This is what Daniel wrote:
My reply was to query Daniel’s motivation before saying ‘yeah’ or ‘nay’. A further email subsequently arrived:
I was happy to feature these memory tips.
Not entirely sure why a feature on memory is part of the OEdb website, but so what! The tips strike me as fabulous advice.
The 75 tips and resources are sorted into 10 groupings; here are some of the recommendations:
Be in the Moment
You can’t remember something if you’ve never learned it, so focus on learning.
It only takes about eight seconds to process data through your hippocampus into the appropriate memory center, so it doesn’t take long to absorb information.
To learn how to stay in the moment, don’t focus on the past or worry about the future while you’re learning.
Don’t multitask, as you create a “brain drain” when you focus on more than one activity.
Create a Learning Environment
Create a learning environment at home. This is crucial for adult learners who will be taking online courses, while balancing work, family, and other factors.
Use All Your Senses
If you’re learning something, involve as many senses as possible to help retain the experience.
Drawing and writing includes the use of motor skills that help you to remember information as you stimulate motor pathways.
If you utilize these motor skills in a task, don’t try something new for a few days. Instead, repeat some of the exercises listed immediately below a few times during the first week so that they become ingrained with your learning habits.
Talk with another person about the information you’ve gathered. This action will incorporate more than one sense and it will help you to categorize information as well.
Attach your ideas to an inert object for your learning process. For instance, connect the introduction of a speech to the entrance of the house, move on to the next room to connect the introduction to the next idea, and so on throughout a building.
Use Mnemonic Devices
Mnemonic (the initial “m” is silent) devices can provide clues to help you remember things. For instance, you can use visual images to memorize names, places, and events. If you wanted to remember Tom’s name, think of a tom cat and connect that person to that image. Or, use something more obvious, like Queen Victoria for Victoria. Just place an imaginary crown on Victoria’s head and you might remember that person’s name the next time you meet them.
“Every Good Boy Does Fine” is a sentence that many musicians use to remember the lines in a treble staff (E, G, B, D, and F). Medical students use silly sentences to remember anatomical features. Try this tool when you need to memorize a sequence of difficult words or a series like the biological taxonomy (Kingdom, Phylum, Class, Order, Family, Genus, Species): “Kids Played Cards On Furry Gray Skins.”
Connect new data to information you already know. For example, if you already know how to cook a turkey, use that information to relate to how you might cook a goose. You’re merely building on information you’ve already retained and relating it to a new recipe. The new recipe will be easier to remember.
Organize
Disorganized people report more memory problems than those individuals who are accustomed to organization. This ability to organize is external as well as internal…External organization can free your brain up for more creative endeavors. Internal organization requires a less stressful lifestyle.
Write things down, but write them down in appropriate places. For instance, write addresses in address books, and write grocery lists in a special notebook that you’ve designated for that list. Accordingly, use specific places in the house for certain items. For instance, if you hang the keys on a hook by the door when you enter, you won’t need to sap your time or brain power to find those keys.
Use online or paper calendars to remember important dates. This will help you to be more social, on time, and employed. Plus, you can free up your mind for more creative endeavors.
Keep a pad, pencil and small flashlight by your bed to write down ideas that you have at night. If you forget these tools, just move something out of place so that you’ll remember that idea in the morning (just throw a tissue or book on the floor so you see it in the morning – those items will trigger memories of the previous evening).
Increase your scholarly productivity with tools that will help you stay organized online.
Overlearn
Spend some time with new material a few hours after you’ve been introduced to it. Review notes and try to consolidate the notes into a broad concept or idea.
Review notes and other information at intervals throughout the next few days. This is called “Spaced Rehearsal” or “Spaced Repetition,” and it’s a more effective method for learning than cramming.
When you use overlearning, you improve recall speed.
Retain a Positive Attitude
Tell yourself that you want to learn and that you can learn and remember the information at hand.
A positive outlook and positive mental feedback sets up an expectation for success.
Exercise Regularly
Exercise increases oxygen to the brain, and oxygen is important for brain function.
Physical exercise reduces the risk for many disorders that relate to memory loss, such as dementia and cardiovascular disease.
The hippocampus is especially vulnerable to age-related deterioration that can affect how well you retain information, so it’s important to maintain an exercise routine as you age.
Walking is not strenuous (unless you power walk), so your leg muscles don’t take up extra oxygen and glucose like they do during other forms of exercise. If you find yourself stressed, take a few minutes to oxygenate your brain with a leisurely walk.
Manage stress
Cortisol, the stress hormone secreted under stress by the human adrenal gland, near the kidneys, can damage the hippocampus if stress is unrelieved.
Physical exercise can help to relieve stress. Even a simple walk can help to clear the mind.
Jokes, soothing music, and even a short nap can help to break the stress.
On the other hand, arousing, exciting, momentous occasions, including stressful ones, get filed away very readily. If you can remember your first date, your first job, 9/11, or when Kennedy was shot, these examples prove that some stressful occasions can create vivid memories.
Other Good habits
A good night’s sleep is necessary for memory consolidation. Sleep disorders (especially in aging women) can leave you tired and unable to concentrate during the day.
Quit smoking – smoking constricts arteries that deliver oxygen to the brain. Research has proven this memory loss in smokers.
Relaxation through meditation, tai chi, yoga, or other techniques that slow respiration, slow metabolism, and release muscle tension can make a huge difference in your overall health and stress levels. Invest about ten to fifteen minutes per day with these techniques.
Staying properly hydrated can do more for your body and mind than eating, at times. Drink your recommended 8-10 glasses per day.
So if you, like me, find the loss of one’s memory to be frustrating, or worse, make a note of the Memory Toolbox website and work your way through all 75 excellent tips and recommendations. It’s a fabulous resource.
