Active brain at 60: Exercises for memory

Why does memory change after 60 years?

Age -related changes in the brain are a natural process that can affect cognitive functions, including memory. Although some changes are inevitable, an active lifestyle and targeted exercises can significantly soften their impact and maintain cognitive acuity. It is important to understand that a deterioration in memory is not an inevitable consequence of aging, and many people retain excellent memory and cognitive abilities in old age.

At a microscopic level, the following changes in the brain occur with age:

Reducing brain volume: The total volume of the brain is gradually reduced, especially in areas responsible for memory and training, such as hippocampus and prefrontal bark. This is due to the loss of neurons and the reduction of the connections between them (synapses).
Reduced blood flow: With age, blood supply to the brain can deteriorate, which limits the access of oxygen and nutrients necessary for the normal functioning of neurons. This can lead to a decrease in the speed of information processing and memory worsening.
Access of protein deposits: Anomalous proteins, such as amyloid plaques and neurofibrillar balls that are associated with neurodegenerative diseases, such as Alzheimer’s disease, can accumulate in the brain. These deposits can damage neurons and violate their functioning.
Reducing the level of neurotransmitters: The level of some neurotransmitters, such as acetylcholine and dopamine, which play an important role in teaching and memory, can decrease with age. This can lead to a deterioration in attention, concentration and ability to remember new information.
Changes in synaptic plasticity: Sinaptic plasticity is the ability of the brain to change the power of the connections between neurons in response to new experience and training. With age, synaptic plasticity can decrease, which complicates the formation of new memories and teaching new skills.

However, it is important to emphasize that these changes do not necessarily lead to a significant deterioration in memory of all people. Genetics, lifestyle and level of physical and mental activity play an important role in determining cognitive health in old age.

Factors affecting memory after 60 years

In addition to age -related changes, various factors can affect memory after 60 years, both physiological and behavioral:

Genetic predisposition: Genetics plays a certain role in determining the risk of developing age -related memory and neurodegenerative diseases. The presence of relatives with Alzheimer’s disease or other forms of dementia can increase the risk of developing these diseases.
Health status: Some diseases, such as diabetes, cardiovascular diseases, hypertension, depression and thyroid disease, can negatively affect cognitive functions and memory. Control over these diseases is important for maintaining cognitive health.
Medication: Some drugs, such as antidepressants, antihistamines, sleeping pills and tranquilizers, can cause side effects that affect memory and cognitive functions. It is important to discuss with the doctor possible side effects of drugs taken.
Dream: The lack of sleep or a violation of sleep regime can negatively affect memory and cognitive functions. During sleep, the brain consolidates memories and is cleansed of toxins. Regular and sufficient sleep (7-8 hours) is important to maintain cognitive health.
Nutrition: An unbalanced diet with insufficient consumption of vitamins, minerals and antioxidants can negatively affect cognitive functions. Balanced diet, rich in fruits, vegetables, whole cereals, low -fat protein and healthy fats, it is important for maintaining cognitive health.
Physical activity: Low physical activity can contribute to the deterioration of blood flow in the brain and a decrease in cognitive functions. Regular physical exercises improve blood circulation, stimulate the growth of new neurons and improve cognitive functions.
Social isolation: Social isolation and lack of communication with other people can negatively affect cognitive functions. Maintaining active social life and participation in social activity are important for maintaining cognitive health.
Stress: Chronic stress can lead to an increase in the level of cortisol, stress hormone, which can damage neurons and worsen memory. Stress management using relaxation techniques, meditation or hobbies is important for maintaining cognitive health.
Lack of mental activity: Lack of mental activity and unwillingness to learn to a new one can help reduce cognitive functions. Regular mental activity, such as reading, solving crosswords, learning foreign languages or playing a musical instrument, helps to maintain cognitive acuity.

Exercises to improve memory 60 years and older

Fortunately, there are many exercises and techniques that can help improve memory and cognitive functions 60 years old and older. It is important to choose the exercises that you like and which you can regularly perform. Regularity is the key to success.

1. Memory training:

Mnemonic techniques: Mnemonics are techniques that help to memorize information by connecting it with something more familiar and memorable. Examples of mnemonic techniques:
- Association method: Binding new information to already known information. For example, to remember the name of a new friend, you can connect his name with something that reminds you of this person.
- Loci method (place method): Presentation of information in the form of images located in familiar places. For example, you can present a list of purchases laid out in different rooms of your home.
- Acronims: The use of the first letters of words to create a memorable word or phrase. For example, to remember the colors of the rainbow, you can use the acronym “Each hunter wants to know where the pheasant sits.”
- Rhymes: Remembering information using rhymes. For example, “Thirty days has September, April, June and November.”
Repetition: Repetition of information helps strengthen neural connections and improve memorization. You can repeat the information out loud, record it or use cards with questions and answers.
Reading: Reading books, newspapers and magazines helps to train the brain and improve memory. When reading, the brain processes information, forms new neural connections and expands the vocabulary. It is important not only to read, but also to try to understand and remember what has been read.
Learning foreign languages: Learning foreign languages is a great way to train the brain and improve memory. The study of new words, grammar and culture requires concentration and effort, which stimulates brain activity and improves cognitive functions.
Removing lists: Practice in memorizing shopping lists, telephone numbers or dates. Use mnemonic techniques to facilitate memorization.
Remember the past events: Regularly remember the events that occurred in the past. Try to recall the details of events, such as the date, time, place, participants and your emotions. This will help strengthen memories and improve memory.
Solving crosswords and Sudoku: Crosswords and Sudoku are great ways to train the brain and improve memory. Unraveling crosswords requires knowledge of words and ability to think logically, and Sudoku requires concentration and the ability to solve puzzles.
Games for the brain: There are many games for the brain that help to train various cognitive functions, including memory, attention, speed of information processing and logical thinking. Examples of the Games for the brain: Lumosity, Cognifit, Peak.

2. Physical activity:

Aerobic exercises: Aerobic exercises, such as walking, running, swimming and cycling, improve blood circulation in the brain and stimulate the growth of new neurons. It is recommended to engage in aerobic exercises for at least 30 minutes a day, 5 days a week.
Power training: Power training helps strengthen muscles and improve movement coordination. They can also positively affect cognitive functions. It is recommended to engage in strength training 2-3 times a week.
Yoga and Tai-Chi: Yoga and tai-chi are types of exercises that combine physical activity with meditation and breathing exercises. They help reduce stress, improve flexibility and coordination of movements, and also positively affect cognitive functions.
Walks in the fresh air: Walking in the fresh air is not only useful for physical health, but also for cognitive health. In the fresh air, the brain gets more oxygen, which improves its functioning. Walks also help reduce stress and improve mood.
Dancing: Dancing is a great way to train the brain and body at the same time. Dancing require coordination of movements, memorizing sequences and musicality, which stimulates brain activity and improves cognitive functions.

3. Proper nutrition:

Mediterranean diet: The Mediterranean diet, rich in fruits, vegetables, whole cereals, fish, olive oil and nuts, is associated with improving cognitive functions and a decrease in the risk of developing neurodegenerative diseases.
Omega-3 fatty acids: Omega-3 fatty acids contained in fish, linen seed and walnuts are important for brain health and improve cognitive functions.
Antioxidants: Antioxidants contained in fruits, vegetables and berries protect the brain from damage to free radicals and help improve cognitive functions.
B vitamins B: B vitamins, especially B12, are important for the health of the nervous system and cognitive functions. Vitamin B12 deficiency can lead to a deterioration in memory and cognitive functions.
Limiting sugar consumption and processed products: Excessive consumption of sugar and processed products can negatively affect cognitive functions. It is recommended to limit the consumption of these products and use more whole and unprocessed products.
Hydration: Enough water consumption is important to maintain cognitive functions. Dehydration can lead to a deterioration in concentration, memory and speed of information processing. It is recommended to drink at least 8 glasses of water per day.

4. Good dream:

Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends. This will help establish a stable circus rhythm that is important for sleeping.
Create a calm sleeping atmosphere: Make sure your bedroom is dark, quiet and cool. Use curtains, bears or sleep mask to block light and noise.
Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Avoid the use of these substances a few hours before bedtime.
Regular physical exercises: Regular physical exercises can improve sleep, but do not do them immediately before bedtime.
Relaxing rituals before bedtime: Develop relaxing rituals before bedtime, such as reading, taking a warm bath or listening to calm music. This will help you relax and prepare for sleep.
Consult a doctor if you have sleep problems: If you have problems with sleep, such as insomnia or apnea in a dream, consult a doctor. These problems can negatively affect cognitive functions.

5. Stress management:

Meditation: Meditation helps reduce stress, improve concentration and improve memory. Regular meditation can lead to changes in the brain that improve cognitive functions.
Respiratory exercises: Respiratory exercises help reduce stress and improve concentration. Deep breathing activates the parasympathetic nervous system, which is responsible for relaxation.
Yoga: Yoga combines physical activity with meditation and breathing exercises. It helps to reduce stress, improve flexibility and coordination of movements, and also positively affects cognitive functions.
Hobbies: Hobbies that you like, help reduce stress and improve mood. Find the time for classes that bring you pleasure and relax you.
Social activity: Communication with friends and family helps to reduce stress and improve mood. Maintaining active social life and participation in social activity are important for maintaining cognitive health.
Natural walks: Entity walks help reduce stress and improve mood. Finding in nature has a calming effect on the brain.

6. Social activity:

Maintaining social ties: Maintaining social ties with friends and family helps to maintain cognitive functions. Communication with other people stimulates the brain and prevents social isolation.
Participation in social activities: Participation in social activities, such as volunteering or participation in interest clubs, helps maintain cognitive functions and improve mood.
Studying new skills along with others: The study of new skills, together with other people, such as a foreign language or playing a musical instrument, helps maintain cognitive functions and expand social ties.

7. New skills and training:

Learning a new language: Learning a new language is a great way to train the brain and improve memory.
Game on a musical instrument: A game on a musical instrument requires coordination of movements, memorizing sequences and musicality, which stimulates brain activity and improves cognitive functions.
Study of new technologies: The study of new technologies, such as computers, smartphones and the Internet, helps to maintain cognitive functions and remain in the course of modern trends.
Reading and writing: Reading and writing stimulate brain activity and improve memory. Start writing a diary, reading books or playing a creative letter.
Attending courses and lectures: Attending courses and lectures helps to find out something new and expand the horizons.

8. Specialized exercises for the brain:

Neurobics: Neurobics is a set of exercises aimed at stimulating various feelings and creating new neural connections. These exercises include the use of an unexpected hand to perform the usual actions, change the route, the use of unusual combinations of feelings (for example, eye tie during meals).
Cognitive rehabilitation programs: In some cases, especially after a stroke or head injury, the cognitive rehabilitation program under the guidance of a specialist may be useful. These programs are aimed at restoring and improving specific cognitive functions, such as memory, attention and speech.

It is important to remember:

Consultation with a doctor: Before you start any new exercise or diet program, especially if you have any diseases, consult your doctor.
Regularity: Regularity is the key to success. Perform exercises for the brain regularly to maintain cognitive functions.
Variety: Diversity helps stimulate the brain. Perform various brain exercises to train different cognitive functions.
Enjoy the process: Find the exercises that you like and enjoy the process. This will help you remain motivated and perform exercises regularly.
Be patient: Improving memory and cognitive functions requires time and effort. Be patient and do not expect instant results.

Maintaining an active lifestyle, including physical and mental activity, proper nutrition, good sleep, stress management and social activity, is the key to maintaining cognitive health and good memory 60 years and older. Do not forget that the brain is like a muscle, and it needs to be trained regularly so that it remains strong and healthy.