How to improve memory at different ages

Memory is the ability of the brain to perceive, process, store and, if necessary, recall previously learned information or experience of past years. But sometimes it happens that memory fails: phone numbers, passwords, names of acquaintances, memories of certain events “fly out” of my head. Today we’ll talk about why this happens and how to improve memory at different ages.

Why memory deteriorates

Memory deterioration with age is a natural process that is difficult to prevent. And I must say, our brain begins to age much earlier than many people think. Therefore, in order to slow down the process of memory deterioration, one must understand what happens to the brain at different ages and how to respond to these processes.

Children and adolescents

Childhood and adolescence is a period of intensive development of the brain and memory. For example, due to so-called “infantile amnesia”, most of us cannot remember anything from our earliest childhood. Today, experts have several versions of why this is happening. According to one theory, as the brain develops, the information in it is “overwritten”. In infancy, the body develops very intensively, new neurons appear much faster than in adults. And with the advent of new neurons, new connections are formed between them, which is why the previously “recorded” information is lost. This explains why, as adults, few people can remember anything that happened to them before the age of 2-3, and memories of events that happened between the ages of 2 and 7 are usually very blurry. On the other hand, the memory of young children is still poorly developed, so it is difficult for them to remember what happens to them in infancy.

During adolescence, the prefrontal cortex is actively developing, which is responsible for the so-called working memory, decision making and the ability to plan. Thanks to this, the teenager’s brain is able to better absorb information, that is, as the child grows older, his ability to memorize improves.

20-25 years

According to the observations of experts, it is during this period of a person’s life that his brain works at maximum speed and productivity. By the way, the brain at this age also weighs as much as possible – within 1,4 kg. At the age of 20-25, it is easiest for people to memorize new information, including in the form of phone numbers and names, they can easily count in their minds. And all thanks to good interaction between different parts of the brain.

Nevertheless, scientists have calculated that even at this productive age, approximately one in seven does not remember information well. In most cases, the reason for this is the simultaneous execution of several tasks. Researchers from the University of California found that if young people are distracted by a computer or smartphone while performing a certain task, their hippocampus (the part of the brain responsible for the formation of new memories) works less well. That is, the brain does not remember information to the extent that it would remember without distractions to other objects. But the usual absent-mindedness, when a person, for example, forgot to turn off the iron, happens at any age, including 20-year-olds. In young people, this can happen up to 6 times a week, but, as a rule, this is not a sign of a serious memory impairment.

30 years

Despite the fact that the brain in 30-year-olds is working very actively, its ability to remember is already beginning to deteriorate. At this age, people may first notice forgetfulness behind them. Starting from this time, with each subsequent decade, the volume of the brain decreases by about 2%, the connection between neurons weakens, the cells of the cortex responsible for memory and learning begin to die. At this age, it is already more difficult for people to learn and remember new things than 10 years ago.

In women of this age group, memory impairment is often associated with the birth of a child. Many mothers are faced with a phenomenon that experts call encephalopathy of pregnancy. In other words, this is a partial “stupidity” of a woman associated with memory impairment. This condition is explained by a change in the hormonal background caused by pregnancy and lactation, which is most likely the cause of these changes. For example, the hormone oxytocin, which is responsible for the emotional connection between a mother and her baby, can also impair the cognitive abilities of the brain. Specialists from the University of Bradford found that such a memory impairment in a woman persists during pregnancy, as well as in the first 3 months after childbirth. Then, when the hormonal background is restored, the quality of memory also returns to normal. Experts believe that such a temporary “stupidity” of a young mother should not be frightening – in this way, nature has taken care to focus all the woman’s attention on the child.

It is very important for 30-year-olds to keep their cognitive abilities at the same level to continue to study and read regularly, to master new knowledge and skills.

It is also useful at this age to play logical and educational games. The right diet can also help slow down the aging of the brain.

40 years

This is the age of the first “lapses” in memory. After 40 years, a person, standing at an ATM, may suddenly realize that he forgot the pin code of the card, or does not remember what he wanted to say or do a moment ago. But, according to experts, if such a condition is not repeated often, then it should not be frightening. The fact is that after 40 years, the connection between brain neurons that regulate the exchange of information is somewhat weakened, and some are completely destroyed. The hippocampus continues to shrink in size, and this process will continue until approximately 65 years of age.

But there is also good news. During this period, a person develops the flexibility of thinking, which is commonly called life wisdom. In addition, the brain adapts to changes, which is why middle-aged people use both hemispheres more efficiently.

By the way, experts from the British Royal College of Physicians found that in many cases, memory lapses in 40-year-olds are not degenerative disorders in the brain, but the result of absent-mindedness. By and large, this happens because of the desire to remember as much as possible from the information flows around you (news, books, information received at work, from friends and relatives), and as a result, the most elementary flies out of memory.

The easiest way to deal with memory lapses at the age of 40 is to write down important information for yourself. Moreover, it is better to do this “by hand”, and not by typing on a smartphone or computer. Norwegian researchers have found a link between memory and fine motor skills. And yet, according to the observations of scientists, if the recorded information is spoken aloud, the chances of not forgetting it increase several times.

Another good way to avoid the embarrassment of 40-year-old memory lapses is to develop a habit and stick with it. For example, if a person constantly forgets where the keys are, he should always put them in the same place. Then you don’t have to memorize new information.

50 years

After the age of 50, the blood supply to brain cells deteriorates and the prefrontal cortex, which is responsible for storing information needed for a short time, shrinks.

During this period, short-term memory weakens even more, but at the same time, a person can easily recall information learned in his youth. Therefore, often people after 50 answer questions from the school curriculum without any problems, can quickly solve crossword puzzles, many successfully take part in intellectual quizzes. By the way, the peak of such intellectual activity among representatives of different sexes occurs at different times. So, for men – this is the age of 50-55 years, for women almost at 60.

60 years

During this period, connections between different parts of the brain noticeably weaken. Hence the frequent forgetfulness. It can be difficult for a person to remember the names of acquaintances, words from his vocabulary. And this can happen several times a day. And by the way, if this happens to people after 60 years old, then you should not immediately attribute Alzheimer’s disease to them. This disease is diagnosed in only one in a thousand people 65 years of age. In most cases, memory lapses at this age are the result of a natural weakening of neural connections.

For people of this age, it is very important that they are not interrupted during a conversation, so it is easier for them to collect their thoughts and not forget what they wanted to say. A person after 60 needs more time than young people in order to concentrate.

70 years

London experts found that if a 25-year-old and an elderly person over 70 are given a list of 10 unrelated words, then the young one is likely to be able to repeat them all, while the elderly – no more than 5.

At the age of 70, visual memory is greatly weakened, so older drivers use the navigator more often, even if they are driving on a familiar road. Also, at this age, it can be easier for people to remember events 25 years ago than what happened yesterday. Experts explain this phenomenon by emotional memory: a person remembers the events that caused him vivid experiences longer. Such memories are very firmly fixed in long-term memory. Studies show that older people relate most of these memories to the age of 20-30 years.

80 years

Although memory suffers more and more during this period, this does not mean that the 80-year-old is doomed to get dementia or Alzheimer’s disease. According to experts, senile dementia is diagnosed only in every sixth person over 80 years old. In other cases, memory lapses are the result of characteristic age-related changes in the brain.

What to do to improve memory

When a person, it would seem, is still quite young, full of strength and sunk, his brain is already slowly beginning to age. This is a physiological process that cannot be prevented or stopped. However, there are ways by which you can slow it down and improve memory at any age. And by the way, for different age categories there are methods for the development and strengthening of memory.

Improving memory in childhood

In childhood, the task is not to preserve memory, but to develop it. Cognitive functions in adulthood largely depend on the training of the brain in childhood. In order for the baby’s memory to develop correctly, experts advise observing several important points.

1. Mind games. All children love games. But parents should understand that among the huge variety of modern games there are both completely useless and very valuable for the development of a child’s memory. In our time, it is easy to choose an intellectual game for the crumbs that would interest him, and this is the best training for the developing brain.
2. Emphasis on single-tasking. In childhood, it is important to learn to focus on one task, and not to scatter attention on several things at once. In order for the brain to learn how to properly absorb (remember) information, you should not allow the child to do homework or learn poetry under a TV or computer.
3. Visualization exercises. This is a good exercise for developing memory in young children. Ask your child to visualize what they heard. For example, you read that there are 5 people at the table. Let the kid draw or describe in words this table and people: who it is, what they are, what table, where it stands, etc. Or, after looking at some object, let the kid try to draw it. It’s also a great memory workout.
4. Let the child explain to you. During the explanation, he will show how and how well he understood and remembered the new information. For example, if your child is interested in a game, have them explain to you in as much detail as possible what the game is and how to play it. Or let him explain the topic that was taught at school today.
5. The importance of proper sleep and rest. In order for the brain to function properly, it needs quality rest. Good sleep and frequent walks in the fresh air also help to strengthen the memory of the child. By the way, many parents allow children to fall asleep under the TV or smartphone. And it’s very bad for the brain. Falling asleep under a flickering screen makes sleep restless and superficial, because of which the brain does not get proper rest, which means that the next day it will not be able to process and remember information correctly.
6. Healthy eating and physical activity. We will talk in more detail about food for strengthening memory a little later. In the meantime, let’s say that the brain needs certain useful substances for proper development, which the body can only get from food. The second important point in the work of strengthening children’s memory is physical activity. Studies have shown that in sedentary children, the brain works worse, and the relationship between neurons is disrupted, which can cause memory problems.

Strengthening memory in adults

The tips that will be discussed next are useful for both 20-year-olds and older people. At every age, following these rules will help slow down brain aging and memory deterioration.

1. Physical activity. As we age, the brain loses the ability to produce new neurons, leading to cognitive decline and memory impairment. But recent scientific studies have shown that exercise can increase the production of new brain cells, improve memory and learning ability. Physical activity increases blood flow to all organs, including the brain, which contributes to the preservation of memory sharpness. In order for the brain to function properly, experts advise daily walks in the fresh air, and it is better if it is jogging or walking.
2. Train your brain. Just like the muscles that need regular exercise to stay in shape, the brain also requires constant exercise to stay active. Crossword puzzles, Tetris, word memory games and mobile memory development apps will help keep your memory sharp. When walking around the city, it is useful to take alternative routes. For example, try to walk the road from point A to point B not along the usual route, but through many intertwined streets, remembering where each of them leads. It is also helpful as an adult to learn to play a musical instrument or learn a new language. This is a very good memory training.
3. Planning and organization. To avoid forgetfulness, record all tasks, meetings and important events in a notebook or electronic planner. In order to “fix” this information in memory, it is useful to repeat each entry aloud to yourself several times. But this should not be done “automatically”, but consciously. It is useful to keep a to-do list in front of your eyes at all times. In addition, forgetfulness will be less reminded of itself if permanent places are allocated for the wallet, keys, glasses and other important items.
4. Do not do several things at the same time. Try to be as distracted as possible when performing a task that requires remembering information. This will make the memorization process easier and faster.
5. Develop mindfulness. Mindfulness is a state that can and should be cultivated. Attentive people are less likely to complain of forgetfulness and memory lapses than absent-minded individuals. In addition, mindfulness helps to remember information faster and easier, form new memories and maintain a good memory longer in old age.
6. Healthy sleep. Our brain is designed in such a way that for long-term memorization it needs healthy sleep. That is, the new information received during the day, the brain processes and sorts into memory cells during certain phases of sleep. That is, a good night’s rest helps to consolidate memories in the brain. If the sleep is superficial, short-term, with frequent awakenings, the brain is not able to remember the data received.
7. Healthy food. Diet has a huge impact on cognitive ability. Therefore, at any age it is important to adhere to the rules of a healthy, balanced diet.
8. Do not abuse sugar. Everyone knows that the brain needs carbohydrates to function properly. But this does not mean that you can abuse sweets. More to the point, research shows that too much sugar can cause shrinkage in the part of the brain that is responsible for short-term memory.
9. Give up bad habits. Smoking, alcohol abuse, drug addiction – all this affects the blood circulation in the brain and contributes to memory impairment. In addition, scientists have discovered an interesting pattern: when the concentration of alcohol in the body exceeds 0,08 g per 1 ml of blood, processes begin in the brain that lead to memory impairment.
10. Keep track of your health. There are many diseases and conditions against which memory can deteriorate. First of all, these are such as diabetes, high cholesterol, obesity, anorexia. All of these disorders cause processes in the body that directly or indirectly affect the sharpness of memory and thinking. Memory problems can appear even at a young age due to depression, taking certain medications (for example, sleeping pills, antidepressants, etc.), beriberi, alcohol abuse, hearing loss, thyroid disease, kidney or liver disease. Therefore, in order to avoid possible complications in the form of memory lapses, it is necessary to follow the treatment program for the underlying disease. Often memory deteriorates against the background of hypertension, so it is important to monitor your blood pressure and prevent the progression of the disease. High blood pressure prevents sufficient blood flow to the brain, which increases the risk of dementia in old age.

Diet to maintain memory

In order for the brain to function properly, it needs the right food. The most useful food for strengthening memory is one that contains vitamins A, E, B6, B9, B12, D, Omega-3 and other nutritional components. To keep your memory as infrequent as possible, experts advise eating plenty of fruits, vegetables, and whole grain flour products. Protein food is very useful for the brain, as well as “good” fats in sufficient quantities. It can be fish, skinless poultry, nuts, legumes. It is useful to add turmeric to dishes. This spice is also beneficial for maintaining good memory and preventing Alzheimer’s disease in the elderly. In childhood, it is advised to drink cocoa, which helps to strengthen memory. But it is better to give up alcohol.

Speaking from the TOP 10 most useful products for memory, it looks something like this:

1. Marine fish.

It is one of the best sources of omega-3 fatty acids, which are essential for the formation and functioning of the brain. Salmon, tuna or other oily sea fish should regularly appear in the diet of children and adults who want to maintain clarity of mind and memory until old age.

2. Eggs

This product contains a lot of easily digestible protein, which is indispensable for the brain. In addition, the yolk contains choline, which contributes to the development of memory.

3. Nuts.

Any nuts are an excellent source of vitamin E, a powerful antioxidant that protects brain cells from destruction. Also, this food group is rich in thiamine (vitamin B1), which helps the brain absorb glucose and improve its performance.

4. Whole grains.

Our brain constantly needs carbohydrates, and whole grains are an excellent source of them. At the same time, whole grain foods (whole grain bread, whole grain cereals) are rich in B vitamins, which nourish the central nervous system and help strengthen memory.

5. Oatmeal.

This product is useful for both children and adults. The useful composition of oatmeal contributes not only to the proper functioning of the brain, but also has a beneficial effect on the entire body, preventing diseases that can cause complications in the form of memory impairment.

6. Berries.

Strawberries, blackberries, blueberries, currants – all berries are good and very useful for the brain. Although studies still show that the more intense and darker the color of the berry, the more nutrients it contains. And in blueberries and strawberries, scientists have found components that contribute to a more intensive improvement in memory.

7. Bean food.

All legumes are high in protein, complex carbohydrates, fiber, vitamins and minerals, which are essential for maintaining cognitive performance throughout the day.

8. Brightly colored vegetables.

Brightly colored vegetables (eg tomatoes, pumpkin, carrots, spinach) are excellent sources of antioxidants that keep brain cells strong and healthy.

9. Dairy products.

Dairy food contains a large amount of proteins, vitamins B and D. These substances are necessary for the formation of brain cells (which is especially important for children), the production of neurotransmitters and enzymes that control brain function. By the way, vitamin D is very important for maintaining cognitive abilities in people of any age. According to the observations of scientists, persons in whose body the level of vitamin D drops below 20 nanograms per 1 ml of blood lose their memory faster than their peers, they more often develop dementia.

10. Meat.

Products from this category are indispensable for children and adults whose daily work involves mental work. Red meat is an excellent source of iron and zinc, which keep memory in good shape.

11. The right fats.

The brain and the entire nervous system are 80% fat. Therefore, if there is no fat, there are diseases of the nervous system. Fat is part of cell membranes. Cholesterol is a precursor of vitamin D and sex hormones. Fat is involved in the synthesis of bile. Foods such as avocados, olives, young cheeses, nuts, ghee ghee, egg yolk, etc. are excellent sources of the “right” fats.

Memory lapses or forgetfulness are not always a signal of serious disorders in the brain. Often this condition can be temporary – caused by hormonal changes in the body, overwork or banal inattention. At the same time, it must be recognized that with age, our brain does not work as quickly and clearly as in youth. Nevertheless, it is quite realistic to try to keep him in good shape until old age.