Memory is something we all rely on every day; however, some of us worry more about forgetting things than others.
Dementia is an umbrella term for several neurological conditions, with a major symptom being a global decline in brain function. If Alzheimer’s disease or other types of dementia run in your family, you might be especially concerned about losing your memory.
Misplacing common items like car keys is a normal part of life and not usually a cause for alarm. Older individuals may become worried about these memory lapses; however, often younger individuals are unconcerned.
In this blog post, we’ll discuss how our brains make long-term memories, the different kinds of memories we have, which parts of the brain handle memories, strategies for remembering important information, when to be worried about forgetfulness, and how a Speech-Language Pathologist (SLP) can help you in your journey.
Whether you are concerned about forgetfulness, curious about strategies to strengthen your memory, or just interested in how memory works, this blog post will provide you with some helpful information.
How We Form Long Term Memories and the Forgetting Curve
Encoding. When you experience something (a car crash, a wedding, an encounter with a friend, Thursday breakfast), your brain is paying attention to what you hear, see, smell, taste, and what you specifically focused on. This experience is then translated into neurological language.
Remember, this pertains to what you specifically attended to. Someone who experienced the same thing may not have paid attention to what they smelled as much as you did, and therefore, their experience was different from yours. Their memory will be different from yours.
Consolidation. Your brain takes all of this information and connects it together (the smell, taste, visual experience, and more) forming one big pattern. This helps the information stick in your memory.
Storage. This information makes lasting changes in the neurons, like changing their structure and chemicals.
Retrieval. When you try to recall something, your brain searches through the stored memories to find the one it is looking for. Sometimes this can be relatively easy, while other times it can be more challenging. The ease of retrieval depends on many factors, including how clear the memory was.
The forgetting curve illustrates how memory retention declines over time if information is not regularly recalled. This highlights the importance of consistent practice to combat forgetfulness.
Some of the Brain Regions Involved in Memory Formation and Recall
The human brain is complex and responsible for memory and forgetfulness. While it may decline with age, occasional lapses aren't necessarily signs of dementia. Reflecting on patterns of forgetfulness can be insightful.
Key brain regions involved in memory:
Temporal Lobe: Processes sounds and visual recognition. For example, recalling a friend's voice.
Hippocampus: Converts short-term memories (like breakfast) into long-term ones, storing them in relevant brain parts.
Amygdala: Encodes and recalls emotionally charged memories, like a wedding or first kiss.
Frontal Lobe: Handles reasoning, planning, and decision-making.
Prefrontal Cortex: Manages working memory, like holding onto a phone number to dial it.
Parietal Lobe: Processes sensory information, such as touch and temperature.
Occipital Lobe: Processes visual information, like visualizing breakfast.
Basal Ganglia: Involved in procedural memory, such as riding a bike or playing the piano.
For example, imagining your school teacher involves multiple brain parts: the occipital lobe for visualizing her, the temporal lobe for her voice, and other areas for her scent. Different brain regions work together for such complex tasks.
Various types of Memory
Semantic Memory or memory of information includes the facts you know about the world that are not attached to a specific “when” or “where.”
For example, CO2 is carbon dioxide, 1+1 = 2, and vitamin A is important for vision. These are all facts we know, and we assume we learned them in school; however, we cannot recall where we learned them, who taught them to us, or when we learned them.
Episodic Memory or memory for what happened includes memories of specific events, including the context in which they occurred. These memories may encompass when the event occurred, its duration, the sequence of events, and may contain sensory details such as sights, sounds, tastes, and emotions.
Muscle Memory or memory for how to do things includes memories for performing habits, procedures, and other skills.
Your memory for how to ride a motorcycle, type on a computer, or swim is all part of muscle memory. You committed the steps necessary to perform these skills to memory through a lot of repetition. Repetition makes muscle memory stronger.
Unlike other memories, muscle memories are retrieved without conscious effort. Think about it as you read this blog post. Are you currently retrieving information on how to read (from left to right, scrolling down as you continue reading)? Probably not, because you have been reading repetitively throughout your life, and you no longer need to consciously retrieve this information.
Prospective Memory is like your to-do list for the day. It includes tasks such as going to the grocery store to buy milk or reminding Aunt Susan to return your toaster. These are all examples of prospective memory in action.
A common issue related to prospective memory is losing track of tasks, which can be frustrating.
For prospective memory to be effective, it must be encoded into memory (e.g., I need to remember to get milk at the grocery store) and you must remember to remember to get milk from the grocery store. Often the most difficult part is to remember to remember.
Tip of the Tongue (TOT) refers to a word you know but cannot recall at the moment. It is as if the word is literally on the tip of your tongue, but you can’t quite find it. You may recall the number of syllables or the first letter of that word, but your brain cannot seem to find it.
TOTs are normal and often increase with age. The reason many individuals in their 20s do not worry about TOTs is that they are not concerned about having Alzheimer’s; however, the older one gets, especially with a family history of Alzheimer’s, the worse this fear gets.
TOTs are not a sign of Alzheimer’s. Some people fear that asking a friend or using Google to retrieve the word is a crutch and they should wrack their brain for the answer. This is simply not true, and there is no need for this. Feel free to ask a friend or use Google. It will not cause you to develop Alzheimer’s.
I know the word, it's on the tip of my tongue...
Tip of the Tongue, or TOT, refers to a word you know you know but cannot recall at the moment. It is as if the word is literally on the tip of your tongue, but you can’t quite find it. You may recall the number of syllables or the first letter of that word, but your brain cannot seem to find it.
TOTs are normal and often increase with age. The reason many individuals in their 20s do not worry about TOTs is that they are not concerned about having Alzheimer's; however, the older one gets, especially with a family history of Alzheimer’s, the worse this fear gets.
TOTs are not a sign of Alzheimer's. Some people fear that asking a friend or using Google to retrieve this word is a crutch and they should wrack their brain for the answer. This is simply not true, and there is no need for this. Feel free to use ask a friend or use Google. It will not make you have Alzheimer's.
When Forgetfulness is a Problem: Understanding Neurological Disorders
Let’s start by saying that not all forgetting is bad. I go to the grocery store twice a week, and the parking lot is large, so I park in different spots all the time. If I remembered all the different places I parked in the past four weeks, I would probably not have been able to find my car today. In this case, my ability to forget is actually a good thing.
As we age, our hair grays, wrinkles start popping up on our face, and our ability to physically do the things we used to do begins to slow. This is all a normal part of aging.
Older adults often experience changes in memory and cognitive abilities, which may manifest as mild forgetfulness that is considered a normal aspect of aging. There is normal degradation of memory secondary to aging and abnormal degradation of memory.
Normal degradation of memory secondary to aging include:
Aging does not degrade muscle memory. Our ability to perform habits and other skills (like bike riding) should be remembered; however, our ability to perform these tasks may be reduced due to our aging bodies.
Tip Of the Tongue (TOT) instances increase, and the ability to retrieve a word becomes more challenging. Despite this, the word is still in our minds and has not evaporated from our brain.
Working memory, or the ability to temporarily hold onto information we need in the moment (like a phone number we are about to dial), disappears quicker.
Sustained attention, or maintaining our focus for a prolonged amount of time, decreases as we age.
Alzheimer’s disease is a type of dementia that is not caused by normal aging. While there is still some debate about the cause of Alzheimer’s, most neuroscientists agree it begins with a protein called amyloid beta.
This protein begins forming plaques in the synapses of our brain. It begins in the hippocampus but frequently spreads to other areas of the brain. As it progresses to the parietal lobe, individuals may experience disorientation in familiar surroundings.
Once the prefrontal and frontal cortex are impacted, impaired logical thinking, planning, and problem-solving skills ensue. While misplacing keys is common, discovering them in unusual places such as the freezer signals a more significant issue. Furthermore, it can affect muscle memory, causing individuals to forget routine tasks like writing a check or driving to the store.
In the earliest stages of the disease, the signs of dementia are not apparent as they appear to be typical of normal aging. However, as it progresses, the signs become clear and distinct from memory changes secondary to aging.
One of the initial indicators of dementia is the inability to recall recent events, particularly if the circumstances were non-routine, and the individual was attentive and unstressed during the event.
Another sign is rapid forgetfulness, making it increasingly challenging to form new memories.
Additionally, individuals may struggle to retrieve specific words that seem to have vanished from memory, a phenomenon distinct from normal forgetfulness where cues like the first letter or word length can help with recall.
Lastly, complex objects or concepts may be described using simpler terms, such as substituting “bag” for “backpack” or “suitcase.”
How to Not Forget Things: Expert Tips
So the question that looms over many of us is what we can do to prevent dementia and memory loss and/or how we can stop forgetting things we want to remember.
Pay Attention and Avoid Multitasking
When we are attentive, we are more likely to remember things. For instance, if you hurriedly park your car because you are late to work and fail to pay attention to where you parked, upon leaving work, you may “forget” where your car is. This “forgetfulness” is not forgetfulness at all but simply a lack of attentiveness.
iPhones, email, and texting are all notorious for grabbing your attention. In today’s world, many people participate in meetings while answering emails and texting on their phones. Multitasking may save you time, but it does not assist in memory building, and it is likely you will not remember most of the information from the meeting.
Write Things Down
As we age, some degree of forgetfulness is normal. Documenting important events in a journal, creating to-do lists, keeping a calendar, and using a pillbox assists in remembering important things. It may seem old-fashioned, but it works!
Repetition, Recollection, Testing Yourself
If you meet Kate for the first time and she introduces herself and shakes your hand, saying “it’s nice to meet you, Kate” is double repetition and will help you form a memory. In addition, if you test yourself several minutes later on her name and guess correctly, you have strengthened the signal for retrieving her name and thus strengthened that memory.
This is why flashcards often work much better when studying for an exam. You are not only repeating something, but if you flip the card, you are attempting to retrieve it. This strengthens the memory.
Spacing Things Out
Cramming before an exam is not the best for our memory and can lead to forgetting most of it. If you space out studying as opposed to cramming, you are giving your hippocampus more time to consolidate the information into long-term memory.
Eat Healthy
Consuming cookies all day will accelerate the aging of your memory, while adopting a healthy diet will improve memory in the short term. However, aging will still occur along with normal forgetfulness. Several studies have concluded that the DASH and MIND diets reduce the risk of dementia by ⅓ to ½. Additionally, being physically active is crucial for cognitive health.
Effectively Manage Health Conditions like High Blood Pressure
Research has shown that effectively managing conditions like diabetes and high cholesterol can reduce the risk of cognitive decline. The Department of Health and Human Services recommends a minimum amount of aerobic exercise per week to enhance overall health.
Engage in Stress-Reducing Activities
Chronic stress is detrimental to our body and brain; it inhibits our prefrontal cortex and therefore affects our brains. Research has shown that chronic stress can shrink the hippocampus, the memory part of the brain.
Engaging in stress-reducing activities such as meditation can decrease the risk of chronic stress and thus reduce the changes to the hippocampus. Keeping the whole body active can also reduce stress and contribute positively to memory retention.
Get Enough Sleep
Adequate sleep can reduce the risk of dementia. Numerous studies suggest that dementia is caused by amyloid plaques in the brain. During deep sleep, glial cells clear away these plaques; however, insufficient sleep prevents complete clearance. Chronic sleep deprivation leads to an accumulation of amyloid plaques, increasing the chances of dementia. Proper sleep hygiene improves memory.
Ensure You Are Getting Adequate Vitamin D
Several studies have concluded that people with low vitamin D levels are twice as likely to develop dementia. Therefore, taking vitamin D supplements if you have insufficient levels can decrease your risk of developing dementia.
The Role of Speech-Language Pathologists as it Applies to Memory
Speech-language pathologists (SLPs) play a valuable role in assisting individuals with memory challenges.
Assessment: SLPs can assess the individual’s memory abilities and determine specific areas of difficulty. They can also help identify early signs of Alzheimer's disease.
Cognitive Rehabilitation: SLPs can develop customized programs tailored to the individual’s needs, which may include exercises to improve memory, attention, and problem-solving skills.
Compensatory Strategies: SLPs can assist individuals in developing compensatory strategies to manage everyday tasks.
Collaboration: SLPs often work collaboratively with other healthcare professionals and families. This approach ensures that the individual’s needs are addressed.
Frequently Asked Questions
Is forgetfulness a normal part of aging?
Just like the body ages, so does the mind. Forgetfulness can be a normal part of aging.
What lifestyle factors affect memory and cognitive function?
Diet, sleep, vitamin D levels, and managing health conditions can all impact memory and cognitive function.
Can stress and anxiety contribute to forgetfulness?
Yes, stress and anxiety can contribute to forgetfulness. Research has shown that chronic stress can shrink memory part of the brain. Engaging in stress-relieving activities can improve memory.
What role does sleep play in memory and forgetfulness?
Numerous studies suggest that dementia is caused by amyloid plaques in the brain. During deep sleep, glial cells clear away these plaques; however, getting less than sufficient sleep prevents complete clearance. Chronic sleep deprivation leads to an accumulation of these plaques, increasing the chances of dementia.
How to not forget things and improve my memory?
Being more attentive and avoiding multitasking, getting enough sleep, writing things down, testing yourself on important information, and engaging in stress-reducing activities can all improve memory.
Speech Therapy for Memory (Cognition) in Skokie, Illinois
At Speak with Stephanie, we help with cognition and memory challenges to those who live near Skokie. By identifying where you have trouble, we can set goals that fit your needs. Together, we’ll explore what causes these issues and how they affect your daily life. Speech therapy can be beneficial for individuals with Alzheimer's disease, helping to manage memory-related challenges.
Our goal is to support you. We’ll show you how memory issues impact your thinking and give you practical ways to improve. From boosting your memory to tracking your progress, we’ll provide the tools you need to manage daily tasks confidently.
Online Speech Therapy for Cognition/Memory Throughout Illinois, New York, and New Jersey
In addition to providing in-person speech therapy, we offer online speech therapy for adults who have memory challenges in Illinois, New York, and New Jersey. Online speech therapy can also support individuals with Alzheimer's disease or challenges with memory.
Additional Speech Therapy Services Offered at Speak with Stephanie throughout Illinois, New York, & New Jersey
At Speak with Stephanie, we provide diverse speech therapy services for both children and adults. For children, we tackle issues with language, speech production, and stuttering. For adults, we offer specialized support for communication challenges like pronunciation errors, stuttering, and aphasia. Our personalized care is tailored to each individual’s unique needs, ensuring meaningful improvements in communication skills. Our holistic approach fosters significant progress, helping clients excel in their daily interactions and reach their communication goals.
About the author:
Stephanie Jeret is a Speech-Language Pathologist and the owner of Speak with Stephanie LLC. She obtained her Bachelor's and Master's degree from the City University of New York. She has practiced speech therapy in a number of settings including outpatient rehabilitation, telepractice, skilled nursing facilities, schools, and a private practice. She specializes in the evaluation, diagnosis, and treatment of a variety of communication disorders including articulation disorders, receptive/expressive language disorders, and fluency disorders. Information is available by emailing her at stephanie@speakwithstephanie.com or by visiting www.speakwithstephanie.com.