Memory and focus can decline with age. This is due to various factors, including changes in the brain structure and function, as well as other health conditions. However, there are ways you can improve focus and memory.
Before we consider four simple ways to improve focus and memory as recommended by experts in Harvard Medical School, lets’ see some reasons memory and focus may reduce as people age.
1. Brain Changes
As people age, there is a natural decline in brain volume and changes in the structure and function of certain brain regions, particularly those involved in memory and attention, such as the hippocampus and prefrontal cortex.
2. Neurotransmitter Changes
Neurotransmitters are chemical messengers in the brain.
Unfortunately, as you age, they may be produced in lower quantities or may not function as effectively.
As a result, it can affect communication between brain cells and impact memory and focus.
3. Reduced Blood Flow
Also, aging can lead to reduced blood flow to the brain, resulting in decreased oxygen and nutrient delivery to brain cells.
This can impair cognitive function, including memory and focus.
4. Hormonal Changes
Furthermore, changes in hormone levels, such as declining estrogen levels in women during menopause or changes in testosterone levels in men, can affect cognitive function. This could contribute to memory and focus difficulties.
5. Health Conditions
Also, certain health conditions that become more prevalent with age, such as cardiovascular disease, diabetes, and hypertension, can negatively impact brain health and cognitive function.
6. Medication Side Effects
Furthermore, older adults often take multiple medications, and some medications may have side effects that affect cognitive function, including memory and focus.
7. Lifestyle Factors
Other factors such as inadequate sleep, poor nutrition, lack of physical exercise, chronic stress, and social isolation can all contribute to cognitive decline and affect memory and focus.
How To Improve Focus And Memory
Unfortunately, a slowdown in processing can lead to a bottleneck of information entering your short-term memory.
Consequently, there will be a reduction in the amount of information that can be acquired and encoded into long-term memory.
Harvard experts say the good news is that you can improve focus and attention (1).
Accordingly, these four strategies could help you tune out distractions and improve your ability to focus in daily life.
1. Bring Your Attention In
When someone is talking to you, look at the person and listen closely.
Don’t feel shy to ask questions where necessary or make an unusual request.
For instance, if you missed something that was said, ask the person to repeat it or to speak more slowly.
2. Paraphrase As Much As Possible
Also, paraphrasing what was said will help you understand it and reinforce the information better.
For example, if someone says: “We can see the movie either at Loews Theater at 7:30 or at the Paramount at 7:50,” you might respond: “Which would you prefer, 7:30 at Loews or 7:50 at the Paramount?”.
3. Explore Quiet Environments
Also, if you find that you tend to become distracted during conversations, try getting together with people in quiet environments.
For instance, you could suggest meeting at someone’s home instead of at a noisy restaurant.
Also, the experts recommend that when you do meet people at a restaurant, sit at a table near a wall.
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If your companions sit against the wall and you sit facing them, you’ll be able to focus on them without having your attention wander to other diners.
4. One Thing At A Time
Doing one thing at a time could help you improve your ability to focus on a task and screen out distractions.
Try to avoid interruptions.
For example, if someone asks you something while you’re in the middle of reading or working, ask if the person can wait until you are done.
Don’t answer the phone until you’ve finished what you’re doing. Where necessary and enabled, let voice mail take the call.
Indeed, while some degree of age-related memory and focus decline is normal, engaging in activities that promote brain health, such as staying mentally and physically active (workouts), maintaining a healthy diet, getting adequate sleep, managing stress, and staying socially connected, can help mitigate these effects and support cognitive function as people age.
Additionally, seeking medical advice for any concerns about memory and focus is important to rule out any underlying health conditions and explore potential treatment options.