We all have moments of forgetfulness about
where we put the keys, why we walked into a room, or what an object is called.
Most likely, this reflects age-related changes in thinking skills. "In
terms of brain function, everyone has a decline over time in all areas, with
the exception of vocabulary," says Dr. Joel Salinas, a neurologist
specializing in behavioral neurology and neuropsychiatry at Harvard-affiliated
Massachusetts General Hospital.
How memory works
Memory involves three processes: encoding,
recording, and retrieval. The brain receives and encodes (takes in) new
information; the brain then records (stores) the information; finally, the
brain retrieves information when you need it.
Many brain regions are involved in this
process. For example, the cerebral cortex — the large outer layer of the brain
— acquires new information as input from our senses. The amygdala tags
information as being worthy of storage. Nearby, the hippocampus stores
memories. And the frontal lobes help us consciously retrieve information.
The aging memory
Many people notice a difference in memory
starting in their 50s. That's when age-related chemical and structural changes
can begin in brain regions involved with memory processing, such as the
hippocampus or the frontal lobes. These changes may slow processing speed,
making it hard to recall familiar names or words.
Other factors may be at play as well.
"Working memory — a mental scratch pad that allows us to use important
information throughout the day — is susceptible to depression, anxiety, and
stress," explains Dr. Salinas, "and a lack of sleep can affect the
brain's retention and use of information."
A medication side effect may also affect
memory. For example, if you use an anti-anxiety drug like clonazepam
(Klonopin), its sedating side effects can make your brain less alert and more
sluggish. This in turn makes it more challenging for your brain to carry out
the essential encoding, recording, and retrieval steps of memory.
Dr. Salinas says addressing these problems
first often helps improve memory.
Memory tricks
Another way to boost memory is to make the
most of the way it works. The following strategies may help.
1. Repeat what you hear out loud, such as someone's name, or an address,
or a new idea. Repetition increases the likelihood you'll record the
information and be able to retrieve it later. "With each repetition, your
brain has another opportunity to encode the information," explains Dr.
Salinas. "The connections between brain cells are reinforced, much like
blazing a trail in the woods. The more you walk the same trail, the easier it
is to walk it the next time."
2. Make a note of people you need to call, errands to
run, and appointments. "We are much better at recognition than
recall," Dr. Salinas explains. "With recognition, such as reading a
list, you have additional hooks or hints that help you find the information
you're looking for."
3. Make associations between old and new information. Connect
a person's first name to something familiar. For example, if the person's name
is Sandy, imagine that person on a beach. Or create a story around a shopping
list. "Our brain is good at sequences, and putting things into a story
helps. The more ridiculous, the more memorable it is.
4. Divide information into chunks, such as taking a long number and
remembering it more like a phone number. "It's hard to store a long
number," says Dr. Salinas, "but easier to store little bits through
working memory." If you're trying to memorize a speech for a wedding
toast, focus on getting only one sentence or idea down at a time, not the whole
speech in one take.
When tricks don't help
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