How a Groundbreaking Study in Psychology Can Help You Maintain Your Memory as You Age

You’re about to head out the door to catch the T for a Celtics game. You’ve got your keys and wallet in hand but you’re missing one thing–your phone. You search all around your apartment, only to find it on a shelf in the closet. You can’t fathom how it ended up there until it clicks that earlier you must have put it down while you were in there trying on your new jersey.

No matter how old or young you are, occasional short lapses in memory are not uncommon. As we age though, there are physical changes that occur in the brain–which, for some older adults, can result in memory loss and memory disorders like Alzheimer’s disease or other forms of dementia. While memory disorders may not affect everyone, it’s crucial to know what is and is not a normal part of memory loss, as well as incorporate activities to keep you mentally sharp and aging in a healthy way.

When is memory loss a concern?

“Forgetting someone’s name, relying on lists to remember tasks, and misplacing your wallet happen to most people,” says Dr. Jonathan Harding, vice president and chief medical officer of Medicare at Point32Health, which operates both Tufts Health Plan and Harvard Pilgrim Health Care health plans. “As long as these minor memory lapses aren’t impacting your daily life on a regular basis, there’s typically no reason for concern.”

Dementia, on the other hand, which is a general term to describe the loss of cognitive function that affects the ability to think, remember, and make decisions, is often the reason for more disruptive memory loss. Signs to watch out for include:

• Forgetting or mixing up common words when talking.
• Asking the same questions often or repeatedly.
• Getting lost while walking or driving in an area you know.
• Taking longer to complete regular tasks, like following a recipe.
• Misplacing items in unexpected areas, like finding your keys in the freezer.
• Unexpected mood or behavior changes.

It’s important to note that if you have any concerns with your memory or cognitive function, you should speak to your doctor.

The cognitive correlation of aging

Dementia has been studied for decades, but the Nun Study offers one of the most significant looks into cognitive function and aging. Starting in 1986, the study followed nearly 700 nuns from the School Sisters of Notre Dame until the end of their life. Each participant, who was at least 75 years old, agreed to share their autobiographies from their early 20s (a requirement before taking their vows), take part in yearly memory and physical evaluations and donate their brains when they died.

One finding demonstrated that complex cognitive skills and abilities at a younger age–as found in their autobiographies–correlated with a decreased likelihood of developing Alzheimer’s later in life. It was also found that those whose brains showed signs of strokes were more likely to have dementia, which has paved the way for learnings on the connection between conditions that damage blood vessels (i.e., high cholesterol or high blood pressure) and dementia. Other findings included correlations between happiness and longevity as well as exercise and cognitive function.

Findings for a better future

So how do we take these learnings and others from the Nun Study to make an impact our health now and in the future? It starts with keeping an active mind and body. No matter your age, consider these tips to help lower your risk for dementia:

• Staying physically active: Exercise is good for heart health, mood, circulation and weight control, which can all affect your dementia risk. Prioritize 150 minutes a week of moderate aerobics like brisk walking or 75 minutes a week of a more intense activity like jogging, and consider adding in resistance activities like weight-lifting to build and maintain muscle. Some sports even cover resistance and aerobics. If a medical condition limits your ability to exercise these ways, ask your doctor for an exercise prescription with modifications.
• Staying mentally active: Challenge your brain regularly with activities like puzzles, learning a new language, taking up a new instrument or playing a game.
• Prioritizing nutrition: Eating a balanced diet with fresh fruits and vegetables, lentils and beans, grains, eggs, milk, fish, and lean meat can help promote overall health and reduce your risk of health conditions that could lead to dementia. Foods to avoid or minimally consume include: saturated fats, animal fats, sugars, salt, and generally any processed foods with little nutritional value.
• Smoking and alcohol use: As smoking can affect your blood’s circulation, increasing your risk of dementia, it’s not recommended to smoke. With alcohol, it’s not recommended to drink in excess, limiting alcohol use to one drink per day for women and up to two for men. Less is better.
• Maintain an active social life: Social isolation can increase a person’s risk of dementia by 50% according to the CDC. Help decrease your risk by staying in touch with family and friends regularly, as well as participating in different social activities like volunteering or taking a class. Even a sports league like pickleball is a good way to stay socially active, as well as physically.

And perhaps the best rule to follow? Do what makes you happy.

“Research has shown that there’s a correlation between happiness and health that contributes to a longer lifespan,” notes Dr. Harding.

Surrounding yourself with people who bring you joy, and spending your time doing the things you love, like going to that Celtics game, can only be beneficial to your overall health and well-being.

Tufts Health Plan, a Point32Health company, has Massachusetts-based Medicare Advantage plans to support those who are aging strong. To learn more about your Medicare options, call Tufts Medicare experts at 1-877-212-9768 or visit thpmp.org — and read on for more healthy living content from Tufts Health Plan.

This is a paid partnership between Tufts Health Plan—a Point32Health Company and Boston Magazine