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Memory loss in seniors is a common concern among ageing adults and those who care for them. The good news is that there are basic memory-boosting techniques that don’t require a lot of time or money. The following are some suggestions for maintaining and improving your memory:
Sleep
Getting enough sleep may not appear to be much of a “cure” for memory loss in seniors. According to research from the National Sleep Foundation, sleep is actually responsible for the changes in the brain that are required for memory retention. Furthermore, by increasing the connections between brain cells, it aids in the transfer of memories from working memory to long-term memory. This means that new memories that seniors create are more likely to stick with them for longer.
How much time in bed is sufficient?
The majority of senior citizens only need between six and nine hours of sleep each night. For elderly people, getting enough sleep is critical to improving memory retention.
Maintaining an undisturbed sleep cycle is another factor that leads to the enhancement of memory retention. According to studies, if an elderly person’s sleep is disrupted more than a few times in a single night, they will not only be unable to focus while awake, but they will also be unable to recollect what they have learned. When seniors’ sleep is disrupted, they suffer from fragmented memory loss and depression. They can’t put the pieces together as well as they should, and as a result, they can’t recall what they’ve learned.
Improved diet
Heavy levels of LDL cholesterol are caused by eating foods high in saturated and trans fats, according to Harvard Health Publications. Beef or steak, dairy products, and fried dishes are examples of such foods. These meals, which are known to clog arteries, are not only detrimental to the heart, but they may also impair brain functionalities.
Increasing the amount of monounsaturated and polyunsaturated fats in a senior’s diet, such as fruits, vegetables, nuts, fish, and olive oil, will raise HDL cholesterol levels. This is due to the fact that unsaturated fats are better than saturated fats. This will reduce the risk of senior memory loss and stroke, as well as the clogging or weakening of blood vessels.
Get up and move!
According to the findings of a study conducted by the Center for Brain Health at the University of Texas, seniors who participated in physical activities such as using a stationary bike or treadmill for one hour three times a week for twelve weeks had higher resting blood flow to the brain. There was an increase in blood flow to areas of the brain linked to increased memory, resulting in mental health gains in as little as six weeks. These parts of the brain have also been linked to better memory.
Frequent physical activity improves mood by raising endorphin levels in the body, as well as making people hungry. It’s also possible that it will provide opportunities for social interaction, which has been proven to improve memory.
Mental exercise
Playing a new instrument, partaking in a hand-eye coordination activity, practicing senior memory exercises, and even doing math in your head can boost cognitive function. Memory can be maintained by constantly challenging one’s mind with new information. If you’re seeking specific mental workouts, have a look at our list of the best five memory games for seniors.
Retain your social connections
Numerous studies have shown that keeping seniors engaged in meaningful social activities is critical for their mental health and memory. Activities such as spending time with family and friends, as well as attending events, can aid in the retention and improvement of mental processes. Studies have shown that even if people merely communicate with others for ten minutes a day, it can be beneficial.
Do a sensory test
Despite the fact that sensory testing can be time-consuming, it is a fun way to keep one’s brain agile and resilient. An activity that tests one’s senses both generates new neural connections and revitalizes old ones in the brain. A test like this is simple to conduct. For example, while eating a portion of food, identify the distinct flavours that you are feeling. These tests have proven to be useful, especially when used on foods that have been prepared at home.
Make sure your loved one gets a sufficient amount of uninterrupted sleep each night and focuses on relaxing activities to prevent memory loss.
Want to learn more?
ConsidraCare’s live-in caregiver are trained to deal with many senior conditions, including memory loss. Please reach out to us at wecare@considracare.com, or call us at 1-855-410-7971, and we will be happy to help you arrange care for a loved one.
