Memory and aging

Here at staying well, we take a preventative approach to help people age well.

Forgetfulness can be a normal part of aging and although there are no guarantees in preventing memory decline, there are life style changes which could help.

Memory tips

• Keep to a regular routine if you can, this can help you feel orientated and familiar with plans.
• Try to be organized, keep objects in the same place and reduce clutter.
• Break tasks down into step-by-step, write the steps down and give yourself plenty of time to work through each step.
• Use rhymes and acronyms to trigger your memory e.g. ‘BOOT’ Bins Out On Tuesday
• Chunking information into small, more easily memorable parts e.g. an 11  digit mobile number into three sets of numbers 07123 - 456 - 789
• Use mental pictures e.g. what shape does the numbers make when putting in your pin number.

 Memory aids

Weekly blister packs can be an effective way of remembering to take regular medication. Ask your local pharmacy whether they are able to provide a blister pack filling service.

A Large calendar or Diary to keep track of events and dates of plans. Tick each day as it goes to keep track of the date.

Large clock on display to help you keep orientated to the time of day.

Voice-activated Smart Devices such as Amazon Echo, Google Home or Apple HomePod can  be used to set reminders or answer your questions.

Labels and/or photos on cupboards/draws are good visual prompts if you have trouble remembering where items are kept.

Locator devices are small electronic tags which you can attach to frequently mislaid items. You can click a button on the locator device to make the tag beep.

Colour code or label your keys, so that you can easily identify each key.

Eat well

When you don’t eat enough nutrient-rich foods, your body may lack vital vitamins and minerals, often affecting your energy, mood and brain function. Try to eat a healthy well-balanced diet and ensure you drink plenty of fluids.

Keep your brain active

Mental Stimulation may help to preserve cognitive functioning. Try some of the following:

• Listen to the news or read a newspaper, make sure to notice the date. (Make sure to discard of old newspapers once finished)
• Do some word and/or number puzzles
• Keep up your hobbies or discover something new you enjoy doing
• Have social interaction, keep in touch with old friends or try a local club to meet others
• Reminiscence- look through old photographs and keep sakes, talk about your memories.

Concerned about your memory? We can help!

If you are concerned about your memory, let your Staying Well Facilitator know and they can ask one of the friendly Staying Well Mental Health/Memory team members to make contact:

Sonya Webster - Nurse Practitioner - Mental Health and Memory

Georgina Altree - Assistant Practitioner – Mental Health and Memory

Rachel Day - Assistant Practitioner – Mental Health and Memory

Taking care of your mental wellbeing

As we get older, changes in our circumstances could have an impact on our mental health. It is important to take care of our mental health needs, especially as we adjust to changes in our lives to ensure we stay well. 

Sleep better

Sleep is an essential part of life and contributes to us feeling well and happy. Unfortunately, sleep problems are very common. Here are some tips to help improve your sleep:

• Take time out to relax before going to bed.
• Avoid caffeine and limit screen time an hour before bed
• Try to go to bed at the same time each night to help regulate your body clock
• Ensure your bedroom is a restful, dark environment.
• If you find you are struggling to get to sleep after 20minutes, get up and do something relaxing until you start to feel sleepy.
• Remove/hide any clocks

Getting regular exposure to natural daylight helps to maintain a healthy sleep-wake cycle.

Challenge unhelpful thoughts

When we feel low in mood, we often experience automatic negative thoughts. Try to notice these thoughts and challenge them. Think—what evidence do I have for this thought, are there any other explanations? Think -what would you say to a friend who was having the same thought? Then try to change it for a more positive one. This can take some practice, but keep trying and you will learn to think more flexibly.

Increasing activity

Low mood can stop us doing important or enjoyable activities. Try listing these and start to schedule some to do each day- start with the easier ones, be realistic and build up to your more ambitious goals.

Social connections

Keeping in close touch with others can help us feel happier and healthier. Try to connect with somebody each day, whether this is meeting for a coffee or making a phone call.  Try a local club or event that interests you to meet like minded people. You could offer to help someone in need, acts of giving and kindness can help you connect with other people.

Anxiety and breathing

Have you been feeling anxious? Did you know paying attention to our breathing can be one of the most powerful ways to relieve anxiety and tension.

'Square breathing'

1. Breathe in as you count to four
2. Hold your breath to the count of four
3. Breathe out to the count of four
4. Count to four before breathing in again

It can be helpful to draw a sqare and rest your eyes on each side of the square for the steps 1-4 as you perform this exercise. 

Worry time

Are you feeling overwhelmed by your worries? Write down your worries and schedule some protected worry time to come back and work through them. By scheduling your worry, you are taking back control and allowing your mind some time out to enjoy the present moment.

Let's talk!

Talking things through helps you to release tension. Sharing how your feeling with a friend, relative or professional could really help.  If you would like to talk to a professional, let your staying well facilitator know and one of the friendly Staying Well Mental Health/Memory team members will make contact:

Sonya Webster - Nurse Practitioner- Mental Health

Georgina Altree - Assistant Practitioner– Mental Health

Rachel Day - Assistant Practitioner– Mental Health