How to remain mentally alert

BY YANNIS THEMELIS

Memories... Have you ever been asked a question to which you know the answer but can’t come up with it? Were you ever in a rush to get somewhere but suddenly forgot where you placed your car keys, or worse, forgot where it was you were going in the first place? Don’t panic, you’re not alone. “For most of us, memory lapses in our daily lives are the result of not having good memory fitness—not the result of disease,” says Cynthia Green, president of Memory Arts, a company that provides memory training. It’s important not to assume the worse, as she says we often do, thinking, for example, that a lapse in memory is an indication of something serious such as dementia or Alzheimer’s disease. Much like a cough, a change in memory is a symptom, not a disease, says Green. “The most important thing is not to jump to conclusions.” People shouldn’t be afraid to see their doctor for an evaluation because they think the news is going to be bad. However, there may be a serious problem, Green says, if a change in memory makes it difficult for a person to function at work or at home, where they cannot perform their regular duties or manage their own finances. Another indication that the underlying cause might be a serious physical problem is if the change persists over a six-month period.

As people in Western society experience a longer lifespan, the need to remain independent will continue to grow. However, while it is true that people need to be in good physical shape to ensure healthy living in their later years, that’s only one part of the puzzle.

“People accept the fact that being in good [physical] shape will help them experience a longer and happier life. But most of us don’t have that perception for memory or cognitive fitness,” says Cynthia Green, president of Memory Arts, a company that provides memory training, and author of the book Total Memory Workout: 8 Easy Steps to Maximum Memory Fitness.

Research shows that as we grow older, we see change in four areas of our intellectual function: attention, processing speed, flexibility and short-term memory. “If your processing speed is slowed and your ability to pay attention diminished, you can’t jump between different tasks as easily, and it also makes it difficult to acquire new information,” says Green.

If people wish to improve their mental alertness, she says, we need to look at mental health in the same way we view our physical health—as a fitness issue.

As we get older, we attribute some of the changes in mental alertness to aging or lifestyle, with memory problems being a common symptom. However, Green says this is not limited only to baby boomers and the elderly.

People in their 20s and 30s often experience similar memory problems when faced with information overload due to life experiences such as starting a new job or expecting a newborn baby. She suggests looking at how to improve your attention by examining your lifestyle and understanding that certain aspects of it may be making it difficult for you to remain focused and acquire information.

Other than information overload, factors that can affect mental alertness include fatigue, caffeine and alcohol abuse, diet (including vitamin deficiencies), stress and emotional distress, or a thyroid imbalance.

Of these, fatigue is the most common problem related to brain function. From high school and college students to new parents, burning the candle at both ends can have an adverse effect on your ability to remain alert and to acquire new information (see sidebar, “Memories…”). Problems relating to fatigue also plague the elderly, who often complain of trouble sleeping.

And while caffeine in small doses can actually make you more alert, too much caffeine makes it difficult to get a good night’s rest and causes you to be more distracted.

So, are there any strategies for remaining alert as you age, you wonder? Absolutely! In fact, new research shows that as we age, there is much we can do intellectually to if not reduce the aging process then to maintain good levels of mental alertness.

Here are some surprising and not-so-surprising tips. These activities will help to improve mental alertness by providing stimulation, which forces us to maintain attention and focus:

Play Games: That’s right! You need to play games that challenge you to think fast and work quickly. Such games will challenge those areas of the brain that deal with attention, multitasking and processing speed—all of which can be lowered with aging.

   For puzzles and brainteasers, Click Here.

   Click here for Reader’s Digest online games.

Exercise: Participating in an aerobic activity (e.g., walking briskly) that is not overly strenuous a few times a week is not only a good cardio workout but good for your brain, too! Research suggests that regular aerobic activity improves your performance on cognitive tests, including memory tests. Exercise spares grey matter in those areas of the brain—such as the prefrontal and temporal lobes—most affected by aging.

Socialize: Being involved in activities at your local community centre, church, synagogue or mosque is a great way to remain mentally healthy. Volunteer at a local charity. Get together with your friends and family on a weekly basis—or call them regularly.