Health & Wellness Article - August 2008How to Maintain a Good Memory Ability with Advancing Age

by Rob Winningham, PhD Associate Professor of Psychology, Western Oregon University

The old adage “use it or lose it” has been shown to be very accurate when it comes to maintaining memory and cognitive ability in older adulthood. In addition, researchers are also finding evidence that other lifestyle variables such as nutrition, physical exercise, reducing stress, and getting adequate sleep are all associated with better memory ability and a reduced likelihood of developing dementia. This article contains scientifically based information and suggestions about how we can all maintain a good memory ability and quality of life as we enter older adulthood.

Memory: Use it or Lose it

Numerous studies have reported that older adults who engage in a greater number of cognitively stimulating activities are less likely to develop Alzheimer’s Disease. For example, a study published in the New England Journal of Medicine by Dr. Verghese and his colleagues found that older adults who reported doing the greatest number of cognitively stimulating leisure activities were 63% less likely to develop dementia as compared to their more sedentary counterparts. Another study published by Dr. Wilson and colleagues found that people who participated in the greatest number of activities were 47% less likely to develop dementia in the next four and a half years.

My colleagues and I conducted a study in seven different assisted living facilities (ALFs) in order to assess the effectiveness of a group-based cognitive enhancement program. All research participants were given a battery of memory and mental tests at the beginning of the study. After the participants completed the tests, they were assigned to one of two groups: a cognitive enhancement group that participated in tri-weekly memory classes for three months or a control group that did not do anything different for three months. Then, after the three-month period, all research participants were retested using the same mental tests.

The results were astounding. The group that participated in the cognitive enhancement program improved their ability to make new memories and increased their confidence that they were able to make new memories. The control group’s memory ability stayed the same. One of the most encouraging aspects of the study was that the average age of the participants was 82 years and they were able to improve their memory ability. The results of this study were published in 2003 in the journal Mental Health and Aging. We did a follow-up study and found that ALF residents who participated in a group-based cognitive enhancement program reported higher levels of social support and decreased levels of loneliness.

Other studies have found support for the “use it or lose it theory.” For example, we know that the more time people spend engaged in educational pursuits, the less likely they are to develop dementia (Stern et al., 1992). People who know two or more languages develop Alzheimer’s, on average, over four years later in life than people who only know one language (Bialystock et al., 2007). Even cognitively stimulating jobs, that require new learning and attention, are associated with a reduced chance of developing memory problems (Qiu et al., 2003; Stern et al., 2004). The results of these studies are important, not only for staff and residents of residential care facilities, but senior centers and people who are living independently. We can create opportunities for loved ones, community members, and ourselves that take advantage of the “use it or lose it” principle. The bottom line is that it is never too early to start trying to increase one’s level of cognitive stimulation and as long as dementia hasn’t set in, it is never too late to do so.

Opportunities for Cognitive Stimulation

One of the most exciting findings from the past few years of cognitive neuroscience research is that it is possible for retirement communities and assisted living facilities to implement high quality memory classes that can lead to dramatic improvements in older adults’ ability to make new memories. Such programs have the potential to help people stay independent longer and maintain a higher quality of life.

Older adults and others might consider reading more books, ordering a subscription to a newspaper, or taking a class at a community college. People might consider taking a class at a senior center or possibly teaching a class. Learning new skills can also be a great way to increase cognitive stimulation; people can take a cooking class, dance class, or try to become a master gardener. There are lifelong learning programs at many colleges and universities people can take part in. These lifelong learning programs offer interesting lectures and fabulous opportunities to socialize. Elderhostel is also a great organization that offers educational travel to 50 states and 90 countries and is open to people 55 and older (for more information go to: www.elderhostel.org). In addition, I would suggest playing Sudoku, doing word search puzzles, and other mental games. Also, consider trying the new line of videogames that have been designed to exercise the brain.

Additional Cognitively Stimulating Activities

• Try to develop a new hobby
• Take a trip to a new place
• Volunteer
• Join or start a book club
• Visit local museums
• Consider getting a part-time job
• Attend community lectures and events
• Join a discussion group or an online book club at
  www.seniornet.org
• Participate in a local play or take an acting class
• Write more letters
• Try learning a foreign language
• Play new board games
• Join a chorus or local orchestra or learn a new piece of music or how to play a new instrument
• Consider taking an online course or listening to recordings made by master lecturers ( www.thegreatcourses.com)

A Holistic Approach

People are talking a lot about the “use it or lose it” theory of memory and aging, as the results from exercising one’s mind are impressive. However, many researchers are finding evidence that other (controllable) factors are also involved in determining whether one develops Alzheimer’s or other types of dementia.

People who walk or do other physical exercise on a regular basis are less likely to have memory problems, and it increases people’s ability to pay attention (Colcombe & Kramer, 2003), which decreases as we age. Just six months of walking 30 minutes a day can lead to significant improvements in cognitive ability (Kramer et al., 2001). In addition, people who do some weight resistant exercise, in addition to some aerobic exercise, benefit more than people who only do one type of exercise. Many senior centers are starting to offer walking programs, which are a great way to exercise and socialize.

I once read that “an apple a day keeps Alzheimer’s away.” I am not sure whether that is true or not, but nutrition does matter. A number of studies have found that diets high in Omega-3 fatty acids (i.e., “good fat”) are associated with better memory ability and decreased likelihood of developing dementia (Morris et al., 2003). In addition, foods high in antioxidants will help keep cells, including brain cells, healthy. Let’s strive to create a culture of cognitive and physical fitness. People will live longer, more active, and more fulfilling lives.