Photo Charlie Markusen on a memorable pitch: The Window, Direct Petzold Ridge, Grand Teton, August 2018
Do you forget where you put your car keys? Mixed up the names of your kids? Last summer backpacking with my daughter in the Jim Bridger Wilderness I stopped to check my GPS. I resumed hiking, but left my trekking poles laying on a rock. A year ago last January I departed the Taggert Lake parking lot in Grand Teton National Park at 8 am on a blue bird powder day for a seven hour wilderness backcountry ski tour. Twenty minutes after leaving the car I realized I left my avalanche transceiver on the hood of my car.
How does our memory work? What is normal memory loss as we age? In this edition of What I learned this Week, I will delve into the science of memory and offer suggestions to manage your memory as you age.
How Memory Works
Memory, no matter what your age, is fallible. Our brain processes enormous amounts of data and it cannot store all of it. As we create new memories, the brain must prioritize important memories. The frontal lobes of the brain focus attention on data that we deem important which is sent to the hippocampus for storage. These areas of the brain work together creating a memory trace know as an engram.
Much of this information is forgotten unless stored during memory consolidation. This frequently happens during sleep making memories stable and long term. Unlike a computer, our memories are not fixed. Each time we access a memory it is subject to change. This is why two people with shared memories may recall an event differently.
Our memory system is not capable of creating engrams of every detail of our lives. This leads to forgetting less important detail. Forgetting allows us to retain important knowledge as we age.
How Memory Changes as We Age
The power of our memory peaks in our early twenties. Some of this decline is due to structural changes in the brain: synapses weaken, brain cells die, and brain tissue thins. Wait! Before you give up and say, “Shoot me.” There is evidence that older adults can strategically focus memory on the most important information. The older brain has more experience to draw on and can be more adapt at filtering irrelevant information.
I am writing here about normal memory loss. Normal cognitive decline during aging is not a disease— it’s part of life. If you are frequently getting lost, losing things more often, or constantly repeating questions and stories, you may have a more serious disease or condition. This is out of my wheelhouse. Seek help from a professional.
Memory Strategies to Manage Aging
- Make sure your diet includes Omega 3 fatty acids found in fatty fish, leafy vegetables and flax seed. Vitamins B12 and the other B vitamins have been found in studies to improve memory. Research shows Mediterranean diets help maintain memory.
- Physical exercise including aerobic, strength, balance and flexibility releases growth factors that produce brain cells, improve thinking and memory in healthy individuals. Check out my article: Don’t Let The Old Man In: Seven Strategies For Adding life To Your Years
- Mental exercise such as learning a language, hobby or complex task has shown to be helpful for memory. Social interaction, especially as we age, is hugely important for maintaining a healthy brain.
- Practice active attention, minimize distractions and create visual images. All this will prioritize important memories.
- Be organized, develop habits or routines that focus your attention on what you are doing. Read my article: Creatures of Habit: Small Changes—Big Results
- Get a good night sleep. See my article: A Body at Rest: The Science behind a Good Night’s Sleep
- Keep a good attitude. Winston Churchill said, “Attitude is a little thing that makes a big difference.”
Conclusion
No one wants to lose their memory. I have a special reason to be concerned. A few weeks away from turning 70, I still race bikes, fly paragliders, ski uncontrolled avalanche terrain, and climb rock, ice, and mountains. Forgetting to fasten the buckles on my paraglider harness, tie into a belay anchor or leaving my avalanche beacon at the car could have disastrous consequences. Steve, I tell myself, pay attention, be organized, eat healthy, exercise, sleep well and be organized. Most of all, keep a good attitude and know when to quit
Photo: Charlie Markusen creating memories on the summit of the Grand Teton, 2018
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