Forgetfulness and absent-mindedness are part of getting older for many people. But that doesn’t mean you have to accept it without doing anything. Exercise, mental activity, and a balanced diet can help support mental fitness. Here’s what you should keep in mind.
Forgetfulness in Old Age – What Can You Do?
Whether you sometimes can’t recall a friend’s name right away or often misplace your keys: small lapses of memory are normal. Most people become more forgetful as they age. Still, you can take action now. After all, our brain thrives on challenges.
To support your mental performance, three key pillars are important:
- Exercise
- Activity
- Nutrition
Exercise
Regular physical activity is important not only for physical well-being but also for mental and cognitive fitness. The WHO emphasizes that exercise is generally vital for well-being. Many people also report that their mental performance benefits. For positive effects, 30 minutes of gentle exercise a day is often enough.
Staying Mentally Active and Training Your Memory in Old Age
Learning something new every day, creating variety, solving puzzles, playing games, or learning a new language … The brain should ideally be challenged daily to stay fit.
When talking about forgetfulness in old age, you’ll often come across so-called brain-training apps and exercises. Do they really help? The scientific evidence so far isn’t entirely clear.
What is well established: mental activities (even simple challenges) can help preserve cognitive abilities in old age. Which challenges you choose depends on your interests. Here are some ideas:
- Read books, magazines, or online articles on completely new topics!
- Visit museums, theater performances, or concerts to provide your brain with fresh impulses!
- Solve puzzles or logic games! (If regular crosswords or Sudoku feel boring, try “escape games” for your smartphone!)
- Try a new hobby, such as dancing, playing music, or watercolor painting!
- Maintain or build connections with a variety of different people!
Balanced Diet and Targeted Nutrient Intake
A healthy, balanced, and varied diet is crucial for all body and mind functions. For the brain to keep working well in old age, it needs many different nutrients. Certain micronutrients are especially important. Pay particular attention to these:
- Vitamin B6 (e.g., in poultry, fish, potatoes, bananas, walnuts): contributes to normal psychological function and the normal function of the nervous system.
- Vitamin B12 (e.g., in meat, fish, dairy products, eggs): also contributes to normal nervous system function as well as normal psychological function.
- Zinc (e.g., in whole grains, pumpkin seeds, cashews): contributes to normal cognitive function.
- Omega-3 fatty acids (e.g., in oily fish): the omega-3 fatty acid DHA contributes to the maintenance of normal brain function.
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Everyday Tips for Forgetfulness and Absent-Mindedness
These small changes in everyday life can make a big difference:
- Maintain rituals! Regular routines in the morning and evening help structure the day.
- Designate fixed places for objects! If you often misplace items, assign them fixed spots! For example, the keys always go in a basket by the door. For your phone or glasses, define a few fixed spots, such as on the nightstand, in a dish in the kitchen, or on the side table next to the sofa.
- Use technical aids! Phone reminders, voice assistants, and organizational apps can serve as memory aids and provide great support in everyday life.
- Organize your notes! You probably jot things down so you won’t forget them, but sometimes those notes get lost or ignored. Create a structure that works for you and keeps your notes visible! For example, use a whiteboard, a pinboard, or a notebook you always carry with you.
