As a neuroscientist with 25 years of experience studying the brain, I have gathered valuable insights into the science of memory. One common concern many people have as they age is whether they are becoming forgetful. Fortunately, there are habits that can be avoided to prevent memory decline in aging individuals.
The first detrimental habit to memory is multitasking. This practice overburdens the prefrontal cortex, the area of the brain responsible for attention and focus, which tends to decline with age. Multitasking impairs memory and depletes the brain’s resources needed for forming strong memories. To counteract this, it is advisable to focus on one task at a time and allocate specific time slots for different activities, incorporating breaks for rejuvenating activities such as meditation or a leisurely walk.
Another critical factor in memory preservation is prioritizing quality sleep. As individuals age, the quantity and quality of sleep often diminish due to various factors such as medications, alcohol, and stress. However, sleep is vital for the brain as it facilitates the elimination of metabolic waste and the activation of memories. To enhance memory, it is recommended to avoid screen time, heavy meals, caffeine, and alcohol before bedtime. Additionally, seeking treatment for sleep apnea and incorporating daytime naps after a poor night’s sleep can be beneficial.
Engaging in monotonous activities can also hinder memory retention. Memories are formed by linking information about the events, timing, and location, and engaging in repetitive tasks can lead to a lack of distinct memory formation. To counteract this, individuals should seek out new experiences, learn new skills, and engage in mentally stimulating activities to promote memory retention.
