The Aging Memory Function
Sometimes It Does and Sometimes It Doesn't
Wow…some days I’m sharp as a tack, and other days I’m…not even close.
Aging is known to cause this irregularity in mental prowess, and I do suffer from it occasionally. It’s disturbing, particularly because my father died from complications associated with dementia.
One example of this occurred the other day. While working at my desk, I remembered that a package containing melatonin was coming (yes, sleep is also another irregularity). Not wanting it to freeze in the Arctic-type weather we’re having, I decided to go out to the mailbox and check.
On the way, I noticed the step ladder was folded up outside the closet where it’s kept. So, I put it away and headed back to the office. Suddenly, I stopped and wondered why I interrupted my work to put away an object that I wasn’t even thinking about in the first place.
People of a certain age will relate to these lapses in memory, but the following seven examples are considered normal:1
Transience - the tendency to forget facts or events over time.
Absentmindedness - the type of forgetting that occurs when you don't pay close enough attention.
Blocking - when asked a question, the answer is right on the tip of your tongue, but you just can't think of it.
Misattribution - occurs when you remember something accurately in part but misattribute some detail or you believe a thought is original but actually comes from something you’ve previously heard.
Suggestibility - the vulnerability of your memory to the power of suggestion; information that you learn about after the fact.
Bias - perceptions filtered by your personal biases: experiences, beliefs, prior knowledge, and even your mood at the moment.
Persistence - the persistence of memories of traumatic events, negative feelings, and ongoing fears is another form of memory problem that can become distorted.
The rule of thumb is that memory lapses don’t become extreme or persistent. Trying to remember a high school classmate’s name forty years later isn’t unusual. Forgetting your beloved pet’s name while stroking their fur is another story.
Transience is the one that seems to affect me the most. Of course, I’m older than I used to be, and the time gap (between earlier recollections and now) has grown quite a bit. With the exception of the recent past, my memories are few and incredibly faint. And of those that remain, they tend to be negative in nature. I like to think that’s because I’ve had so many more happy ones that the bad ones tend to stand out.)
One example is JFK’s assassination. In my mind’s eye, I can just barely see a black-and-white TV screen, its images flickering against the wall where my mother sits on the couch. While I can’t actually see her, I’m aware that she’s quietly crying and wiping her eyes. I didn’t understand why anyone would shoot the President; the grownups around me said he was a good leader. His stolen legacy was a heartbreak for the nation, but it was my Mom’s tears that left a lasting personal impression.
Suggestibility probably comes into play as Mom often talked about those dark days following President Kennedy’s death. She described our TV that was on 24/7 and how she did little else but watch the news reports. I often wonder if I’d have any memory at all without the reinforcement of her periodic recollections through the years.
Some other causes of forgetfulness that aren’t related to aging or dementia are:2
Head injury
Blood clots, tumors, or infections in the brain
Thyroid, kidney, or liver problems
Medication side effects
Mental health conditions, such as depression and anxiety
Alcohol or drug misuse
Sleep problems
Low levels of important nutrients, such as vitamin B12
Not eating enough healthy foods
Some days, I wake up feeling really great. That often has much to do with my sleep the night before and whether I’ve consumed adult beverages. There’s a sweet spot regarding my favorite wines and liquor; if I respect that, all goes well. If I imbibe beyond my limit, it has a negative effect.
(I recently started using melatonin drops, and wow, they’ve helped a bunch! The hot flashes that typically emerge during the night and wake me up have all but disappeared.)
I should probably keep a detailed journal regarding what I’m consuming: food, beverages, entertainment, and the like. I cut back on the doom-scrolling and stopped altogether before bedtime. That’s helped a lot. I avoid caffeine in the evenings and try to do the common sense stuff.
Speaking of which, the seven methods below are helpful for improving normal forgetfulness associated with aging: 3
Get physical activity - Increases blood flow to the brain. Examples: 150 minutes of moderate activity per week (brisk walking) or 75 minutes per week of vigorous aerobic activity (jogging.)
Stay mentally active - Reading, puzzles, games, learning a new skill, volunteering.
Stay socially active - Plan get-togethers with family and friends.
Stay organized - Keep a calendar or list with dates for appointments and reminders. Have a dedicated spot for essential items (keys, eyeglasses) and limit distractions while focusing on one thing at a time.
Get adequate sleep - Adults need 7 - 9 hours per night. If sleep is interrupted by snoring or bathroom trips, see a doctor for help.
Eat a healthy diet - Vegetables, fruits, whole grains, lean proteins, and limit alcohol.
Manage chronic health issues - Follow the doctor’s advice when dealing with high blood pressure, diabetes, obesity, depression, etc. Also, be aware that certain medications can affect memory.
Dietary supplements geared toward improving cognition and memory are a billion-dollar industry that continues to grow despite lacking a solid scientific foundation for their marketing claims. More rigorous studies are needed. The statement below from the National Institute of Health sums up findings on several of these supplements: 4
Currently, there is no compelling evidence for use of apoaequorin, coenzyme Q10, coffee extracts, L-theanine, omega-3 fatty acids, vitamin B6, vitamin B9, or vitamin B12 supplementation for memory. On the other hand, there is some current evidence for memory benefit from supplementation with ashwagandha, choline, curcumin, ginger, Lion's Mane, polyphenols, phosphatidylserine, and turmeric. There are current studies with mixed results regarding the benefit of carnitine, gingko biloba, Huperzine A, vitamin D, and vitamin E supplementation for memory.
I take a small variety of OTC supplements that are supposed to help with tamping down free radicals, fight inflammation, improve cognition, and combat SAD (seasonal affective disorder.)
Are they helping? I have no idea, but they don’t appear to have any negative effects. Until those long-term, rigorous studies prove otherwise, I’ll continue taking them. And the melatonin I recently started? They are helping, and I plan to make them a part of my bedtime ritual (at least for the time being.) Apparently, you shouldn’t take it long-term, so we’ll see. Maybe at my age, ‘long term’ isn’t an issue anymore!
WHAT DO YOU THINK?
“Do you have a favorite supplement that you swear by?”
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Oh this is such a good read. I qualified for many of the list, and it scares me at times. The other day I couldn't think of Pistachios. The "p" formed as the starting point but then everything else that started with P took over my mind. Peggotty (I was reading David Copperfield), Parrmesan Cheese (I was thinking about making popcorn with cheese), Pilsner (I had to pickup beer for my husband, at the store) and Pecans (I needed to add them to the nut mix I was making)...it took a few minutes to slow down and think what the nuts were called. I didn't start eating nuts until a few years ago, so granted, they aren't anything that rolls off my tongue easily, but still... memory lapses like these utterly frighten me at times. Loved this piece, thank you.
I'm doing a deep dive into Lion's Mane Mushrooms. I think they're very dangerous for some people, and I may be one. I felt they really helped my cognition, I mean really helped, but then other physical issues started surfacing. I can't find any information except on a Subreddit, so in my updates on my own supplements I'm taking, it will be included with my findings on it and my own experience in taking it.
I have taken supplements for years. Vitamin D, Calcium, Fish Oil, and vitamin B's.