Memory Tips

Photo by Natalie Maynor

Short term memory presents us with two challenges:  (1) keeping track of 'disposable items' long enough to use them: and (2) transferring 'keeper' items into long term memory.  Disposable items include a phone number on a voice mail or choices in a phone bank.  As we get older, short term working memory gets less efficient.  Some form of note taking is the easiest solution to those 'disposable' items. 

Remembering names has always been a challenge for me.  I'm actually better at it now than ever because I've learned some techniques to give information a nudge into long term memory.  I've reviewed several sources to identify the techniques.  Most come down to some version of what Dr. Gary Small calls Look--Snap--Connect. (Drs Andrew Weil and Gary Small, The Healthy Brain Kit, 2007, Body & Soul Omnimedia).

LOOK.  Pay attention.  Actively observe what you want to remember.  With names, pay attention to the sound of the name, look carefully at the person's face.  Repeat the name.  Ask for further information if possible.  "Is that Irish?  How is it spelled?" 

SNAP.  Take a mental snapshot.  In your imagination write the name in the air over the person's head. 

CONNECT.  Relate your mental snapshot to another image, preferably one suggested by the name or by some quirk that you noticed about the person.  My young nephew recently came up with a good example when he discovered I'd never learned the difference between the muppets Bert and Ernie.  "Here's the deal," he explained.  "Ernie's head is an egg; Bert's a banana."

I use a form of this method whenever I leave the house.  I call it, "Are we ready to go on the b-b-bus."  The corresponding mental image has my badge, billfold, and bus card all on a bus being driven by my mobile phone.

Brain Back Up Plan

My scores on the Lumosity games have humbled me.  It's a good thing I have a brain back up plan to help fill in those little memory gaps.  Actually, I used to have little gaps on the road to remembering such things as names and the location of needed items.  Lately, those little gaps are more like the big potholes that have plagued Minneapolis drivers this spring.
My solution for lost items has been to create an 'object central'.  A desk organizer in a previous life, it now has a prominent place on a room divider in the center of my home.  I'm training myself to deposit watch, keys, misc jewelry, stray pens and other miscellany there.  It seems to work really great--unless I'm really desperate to find something and Murphy's law is operating.
I've also taken to making lists, a practice religiously avoided in the past since I'd noticed that putting an item on the list brought the same sense of accomplishment as actually doing the task.  The lists I'm gathering have less to do with tasks that definitely need doing, and more to do with remembering little things--like a book that sounds interesting or the name of a movie recommended by a friend or a website that is referenced in an article.
Next time--the big bug-a-boos:  Names and misc effemera.  (I read an article that suggested learning and using a new word every day will keep you sharp.  My word of the day is effemera which refers to things that need to be retained for only a limited time--such as where you parked your car at the shopping center.)

Updates

Since my previous post on brain games http://wisewellsenior.blogspot.com/2010_03_17_archive.html I've discovered the Lumosity web site.  Give it a try!  http://www.lumosity.com/

Here's an update on Collin http://wisewellsenior.blogspot.com/2010_03_04_archive.html.  He's been home now for several weeks and doing great.  His mom reports that he runs all over and the blue tinge has been replaced by pink cheeks.  She's also changed his usual bedtime ritual of bundling up his feet and legs and arms to keep him warm.  With his new circulation, all the bundling makes him too hot.

A Certain Unrelenting Optimism

Photo by alan cleaver

Crossword puzzles remind me of my mom in happier days before her struggle with Parkinson's disease and her descent into confusion.  I remember, too, the laughter that punctuated that long slide.  Laughter marking battles won even as we lost the war.  Comic relief.  Tender humor.  Alternative to tears.
Not that Mom ever had much time for crossword puzzles with a husband and 13 children to care for.  During a very lean time in our family's life,  the Des Moines Register published "Prizeword Pete."  By solving a seemingly simple puzzle, you could get a lot of money.  Enough money, it seemed to me, to solve all our problems.
"Look at this," she said to me, holding out the Sunday paper page.  We pored over it together, then, certain that we had it right, we sent it to the paper.  What a week that was!  Would the good news come by phone or mail?  Be announced in the next Sunday's paper?
The puzzle was a trick, the clues red herrings.  Nobody won.  Mom was undaunted.  "Look, there's a new puzzle.  We can try again."
The experience cultivated the crossword puzzle gene in me--and a certain, unrelenting optimism.  Mom's experience in her later years has cultivated my interest in brain function.

Crossword Puzzle Challenge Enough?

So what about those crossword puzzles?  Does doing them help maintain mental acuity?  I'd like to think so. I inherited the crossword puzzle gene from both sides of my family and have been doing these puzzles ever since I learned to read. 
Which means that there are well-worn pathways in my brain for figuring out words that lead to other words that reveal quips and quotes and sundry other themes.  Which means that, for me, crossword puzzles don't meet the requirements for a novel, challenging activity that builds new pathways. 
I'm challenging my brain with soduku, which has had the added benefit of sending me to search engines for help figuring out how to solve them.  I found this site useful: http://www.sudokucentral.com/how-to-solve-sudoku.  Using search engines has been found useful for 'brain training'.  Type 'how to solve soduku' into your favorite search engine and investigate several sites to find the one most helpful to you!
From a scientific point of view, the jury is still out on whether doing puzzles and games helps maintain brain function.  There's agreement, though, that it can't hurt and it's better than doing nothing.

Brain Training Program

As promised, here's my list of principles for brain training and what I'm doing with them:
1.  Don't forget the basics:  exercise, nutrition, safety.  Until a couple of years ago, I got up in all
     weather and walked outside at 4:30 almost every morning.   The aerobic exercise finally saturated my brain with enough oxygen to recognize that this was risky behavior--a realization helped along by a home invasion that occurred along my walking route.  Now my morning routine includes exercise videos by Leslie Sansone or Debbie Rocker or a session with wii fit.  Here's a sample of Leslie Sansone:  Go to  http://www.realage.com/videos/?bclid=5030523001 .  Select the walking videos to the right of the screen.
2.  In addition to exercising your body, exercise your brain.  Challenge your brain by learning something new, by doing something outside your comfort zone, by kicking familiar activities up a notch.  Brain games, like those mentioned in the last post are a fine addition as long as you vary them to exercise multiple brain functions.  One I like is http://hubpages.com/hub/Brain-Fitness-Exersizes  In addition to the exercises, there are some good principles listed.  Learning new computer programs is frequently mentioned as good for making new neurons, as is learning a foreign language.

Brain Games

Image by Alejandro Peters

Things that make you go hmmm

• Article on the Medscape Nursing site: Brain Fitness Games Improve Delayed Memory in Elderly Adults
  Pam Harrison reports a study showing that playing the Dakim  Brainfitness computerized program improved certain types of memory in elderly adults who played the game consistently for 6 months.  She quotes Dr Gary Small , a source I trust, as stating that the results are encouraging.  I went to Dakim.com, sampled some interesting games, and checked out their company blog--also interesting.  The price is daunting--$2299.00 plus $19.99 a month.
• A recent e mail from Prevention  http://www.brainpowergameplan.com/uof/brainpowergameplan/   suggests you can improve all aspects of your brain functioning up to 78% in just four weeks.  Cost of book is four installments of $6.50 each plus shipping and handling.
• Claims I've noticed in several sources that making small changes, such as brushing your teeth with your non dominant hand will improve aspects of brain functioning.
• A common belief among my friends that doing crossword puzzles will preserve your brain function. 

From what I've read, there's good science supporting the idea that exercising your brain will improve its functioning.  Neuroplasticity refers to the brain's ability to reorganize itself by creating new neural connections throughout life, and it's the concept behind brain training.  In the next post, I'll list some general principles to take advantage of neuroplasticity and what I'm choosing to do about them.