A Trip Down Memory Lane: 3 How to Protect and Strengthen Your Memory as You Age

Professor Brodaty, author of over 60 books or book chapters and over 800 refereed journal articles and a leader in the prevention of dementia, said “that over 40-50% of the risk for dementia can be attributed to risk factors that we can all do something about such as exercising, eat healthily, keeping mentally and socially active, managing high blood pressure, and, if a hearing is declining, wearing hearing aids”. He challenges you to heed these recommendations, “It is never too late to start”.

My friend who has vascular dementia changed his lifestyle as he learned more about the challenges he would face. He was a big lover of McDonalds breakfasts and would go to the closest McDonald's every day for breakfast before he was diagnosed. Since his diagnosis, he has cut back and now only goes once a month or so. Habits are hard to break.

Larry has a good team working with him and discovered that lifestyle plays a huge role in memory health. Just as diet and exercise are important for heart health, lifestyle also the brain. A nutritious diet rich in antioxidants, healthy fats, and lean proteins can help protect or in Larry's case maintain memory function. Foods like leafy greens, berries, fish, and nuts are excellent for brain health.

As part of his treatment, Larry started to exercise regularly. Physical activity increases blood flow to the brain, which helps keep your memory sharp. Before my heart problems, I would walk every day, as I knew that a daily walk could make a difference not only to heart health but to brain health. Now that I am on a cardio rehab program, I don’t walk but I go to the gym twice or three times a week and when the weather gets warmer, I will go back to my walking regime. I am lucky I don’t have a problem sleeping, but getting enough sleep is crucial, to good brain health, because our brain processes and stores memories while we rest. Poor sleep can make it harder to retain information and recall details later, which may lead to memory loss.

Stress and anxiety can also affect memory. Activities like chair yoga, meditation, deep breathing, and spending time with loved ones can reduce stress and help keep your brain in top shape. Larry meets with us once a week to stay socially connected, which is just as important for brain health as eating well and exercising.

A sharp mind isn’t just about avoiding memory loss—it’s about maintaining cognitive vitality through small, consistent actions. Here are some simple easy everyday habits that can support brain health.

Make sure you drink enough water daily. Dehydration can cause confusion and memory lapses.

Eat Omega-3-rich fish, nuts, seeds, and antioxidant-packed berries, which can help protect brain function.

Whether it’s reading, taking a class, or learning a new skill, keeping your mind challenged builds cognitive resilience.

Get enough good quality sleep as this allows your brain to consolidate memories and clear out toxins.

Mindfulness, breathing exercises, chair yoga,  and socializing can reduce stress and support mental clarity.

Engaging in light activities ike stretching or dancing improves circulation which helps protect cognitive function.

To provide yourself with crucial mental stimulation, get involved with people, start conversations, participate in group activities, and stay engaged with family and friends.

Try puzzles, memory games, or even switching up daily routines (like brushing your teeth with your non-dominant hand) can keep neural pathways strong.

By incorporating these habits into your routine, you’re actively taking steps to maintain a sharp mind and vibrant memory for years to come.

A trip down memory lane: 2. The Memory Guide: Keeping Your Mind Sharp in Retirement

I have had many conversations with seniors about memory loss, not only through the workshops I give, but in general conversation usually as a humorous aside. It is the kind of conversation, that many of us do not want to have with our loved ones, but we can talk about it with friends, by making jokes about it. As we age, many of us worry about memory loss, Alzheimer’s, or dementia. When we have a conversation, I tell my friends that there is good news—forgetfulness is not an automatic part of getting older. Most people think of memory as one thing, so we have to be reminded that our  brain has different types of memory, and not all of them decline with age. Understanding how memory works is a key that can help you take control keep your mind sharp, and remove some anxiety about lapses of memory. Memory is the process of how we store and retrieve information, and it has several forms. To fully appreciate the benefits of mental exercise, it helps to understand the three main types of memory:

Short-term memory: This is your brain’s temporary storage system. Sensory memory holds impressions for a short time. Think about the sound of the sound of a bird chirping or the scent of fresh coffee in the morning. Short-term memory (or working memory) helps us hold onto information briefly, like remembering a phone number before dialling it. If you are like me, I have to double-check the number as I am dialling it just to make sure I have it correct.

Sensory memory and Short-term memory are two types of memory, there are others. Long-term memory stores information for years, covering everything from personal experiences (episodic memory) to general knowledge (semantic memory) and learned skills (procedural memory). The good news? Skills and well-practiced knowledge, like riding a bike, or driving a car, don’t fade easily.

Long-term memory: This is where information is stored for extended periods—days, years, or even a lifetime. Long-term memory includes personal experiences (episodic memory), factual knowledge (semantic memory), and skills (procedural memory), such as driving or playing an instrument. Memory is a collection of different ways our brain holds onto information. Some types, like procedural memory (how to tie your shoes or cook a favourite dish), remain strong well into old age. However, I now prefer slip on shoes, even though I know how to tie my laces.

Working memory: Often confused with short-term memory, working memory is an active process that helps us hold and manipulate information. Working memory or procedural memory, may require more effort to maintain. Working memory is the ability to temporarily store and use information while performing a task. It's a key part of learning, reasoning, and decision-making, and you can improve it by writing down a phone number you are trying to remember or by taking notes on a book you are reading.

A key to maintaining memory is keeping your brain active. My wife and I work out our mental muscles every morning by doing some of the puzzles in the New York Times online games (https://www.nytimes.com/crosswords) We play Connections, Wordle, and The Mini Puzzle. Most times she beats me. Try to think of your brain like a muscle—the more you use it, the stronger it stays. Just like physical exercise keeps your body fit, mental exercise keeps your brain healthy.

With over 42 years of teaching experience, I believe that one of the best things you can do to enhance memory is to continue learning. I read a book every two or three days for pleasure and educational purposes. As I challenge my brain with new information, I build new routes in my brain. Because I am interested in ageing well, I ensure that I keep abreast of the latest data; I ponder it, examine it and subsequently publish it on this blog. My youngest brother is studying a new language and learning how to play chess as a new hobby. One of my brothers is writing children's books and poetry The thing is that the more work you do on new stuff, the better your brain can keep pace with remembering information.

Reading, writing, and puzzles are great ways to engage your mind. So is social interaction, so I meet with my volunteer groups and my friends once a week or more to discuss ideas, I attend and also give lectures. I know some of my other friends love playing trivia games, I did at one point, but do not have the time to do so now. These activities stimulate our brains and keep our memory pathways strong. When I was younger, I was curious about many things, and I am hopeful that I will never lose that love of being curious. I would urge you to never stop being curious. The more you explore and learn, the healthier your brain stays.

A Trip Down Memory Lane: Understanding and Strengthening Your Memory in Retirement

 

One of the most requested workshops at The Seniors Health and Wellness Institute (https://seniorshelpingseniors.ca/) where I volunteer is Memory and Ageing. One of the biggest misconceptions about aging is that memory decline is inevitable. While some changes in recall and processing speed may occur, significant memory loss is not a normal part of aging. Your brain, like your body, can stay strong and agile with proper care and exercise.

I was talking with a volunteer I work with, and he was worried about his 93-year-old mother who was having moments of memory loss. I told him that forgetfulness happens to everyone, regardless of age. Think about the last time you walked into a room and forgot why you were there. That’s not necessarily aging; it’s just how memory works. But here’s where attitude plays a crucial role. If a 30-year-old experiences this, they often attribute it to being distracted or having too much on their mind. A 70-year-old, on the other hand, might immediately worry that it’s a sign of dementia. This difference in thinking can create unnecessary anxiety and reinforce negative stereotypes about aging. The reality is that momentary memory lapses are normal for everyone and do not automatically indicate cognitive decline.

The good news is that the brain has an amazing ability to adapt and form new connections, a concept called neuroplasticity. This means that with the right habits and mental exercises, we can maintain and even improve our memory at any age.

As this is a subject that I get lots of requests and feedback on, over the next five blogs  I will explore:

1.    The Memory Guide: Keeping Your Mind Sharp in Retirement

2.    Memory and Aging: How to Stay Sharp and Keep Learning

3.    How to Protect and Strengthen Your Memory as You Age

4.    Mastering Memory: How to Stay Mentally Fit for Life

5.    Ageing Well: The Secrets to a Strong and Healthy Memory

By the end of this journey, my hope is that you will  have a clearer understanding of memory, plus practical strategies to help keep your mind sharp. Stay tuned for the next post, where I will dive into the fascinating world of how memory works!

Let’s keep our minds active and engaged—because retirement is a time for new adventures, not forgetting them!

Relocation Stress Syndrome: A Friendly Guide for Seniors

As we move into Spring, the thought of moving may be higher on the list of to do things. Moving to a new home can be a big life change, especially for people our age. Whether you’re downsizing, moving to a retirement community, or relocating to be closer to family, it’s natural to feel a mix of emotions. This experience is often called Relocation Stress Syndrome (RSS), sometimes referred to as “transfer trauma.” It’s a real thing and can affect how we feel emotionally, mentally, and even physically. While anyone—kids, young adults, or seniors—can feel the stress of moving, for older adults, it can sometimes lead to more serious challenges if not managed well.

What Does Relocation Stress Syndrome Look Like?

When seniors move, some of us might feel a sense of loss, sadness, or even frustration. These feelings can show up in different ways, like feeling more tired than usual, having trouble sleeping or withdrawing from social activities. Some of us might feel dissatisfied with the move or struggle to adjust to our new surroundings. In more serious cases, it can lead to feelings of depression, confusion, or even a decline in physical health. The adjustment can be even harder for those moving into higher levels of care, like a nursing home, especially if the move happens suddenly or without much support.

It’s also worth noting that falls can become more common after a move, even for those of us who are usually active and mobile. This is why it’s so important to take steps to make the transition as smooth as possible.

Why Does Moving Feel So Hard?

Moving is a big deal, no matter the circumstances. For some of us, it can feel especially significant because it might be the last move we make. Whether they move to a smaller home, a retirement community, or a care facility, it’s a major life change. Even moving within the same community or building can bring up similar feelings of stress.

It’s important to remember that adjusting to a new environment takes time. For most of us, it can take 6 to 8 weeks to start feeling settled and find a “new normal.” For those with health challenges or limited family support, this adjustment period can be even longer and more difficult.

How Can We Make Moving Easier?

The good news is that there are ways to help ease the stress of moving. If you’re planning a move—or helping someone who is—here are some things to keep in mind:

First, put yourself in their shoes. Moving can feel overwhelming, so it’s important to have open, honest conversations well before the move happens. Talk about their concerns, hopes, and expectations. Make sure they feel heard and involved in the decision-making process.

Education is key. Everyone involved—family members, caregivers, and even we should understand what to expect during the move and the adjustment period. Knowing what’s coming can help reduce anxiety.

Stay connected. Regular check-ins and social engagement can make a big difference. Whether it’s a phone call, a visit, or just a friendly chat, staying connected helps seniors feel supported and less isolated during the transition.

Be patient and observant. The first few weeks after a move can be tough, so it’s important to give yourself time to adjust without judgment. Watch for signs of stress or discomfort, but avoid being overly critical or pushy. Sometimes, just being there and offering a listening ear is the best support you can give or have

Final Thoughts

Relocation Stress Syndrome is a real challenge, but with the right preparation and support, it can be managed. Moving is a big step, but it doesn’t have to be a negative experience. By staying informed, staying connected, and approaching the process with empathy, you can help make the transition smoother and less stressful for everyone involved.

Remember, whether you’re planning your own move or helping a loved one, you’re not alone, there are ways to make this journey easier and more positive