Although memory loss can be a normal part of the aging process, it is a cause for concern to many older adults. While normal age-related memory loss is common and natural, it can be slowed and even prevented through diet and certain activities.

According to the Mayo Clinic, “Some degree of memory problems, as well as a modest decline in other thinking skills, is a fairly common part of aging.” Normal memory loss can include occasionally misplacing your glasses or car keys, forgetting a person’s name, or not being able to remember a word that is “right on the tip of your tongue.”

The National Institute on Aging reports that these minor declines in memory and cognitive ability may occur because “certain parts of the brain that are important in learning, memory and planning shrink with age.”

Research has also shown that brain neurons become less able to communicate efficiently with each other, and blood flow in the brain is reduced because arteries narrow with age.

To help preserve memory, Harvard Medical School recommends that older adults keep learning new things, maintain a social network of friends and family, engage in regular exercise, refrain from smoking, get 6–8 hours of sleep a night, consume proper amounts of vitamins C and E, and eat a healthy diet rich in fruits, vegetables and healthy fats.

The Alzheimer’s Association recommends learning new things by adding small changes to your daily routine. You may consider adding a daily walk, attending a lecture or play, reading a book, researching a subject of interest, playing a game or starting a new hobby.  Crossword and other types of puzzles and word games have also been shown to help enhance brain function.

The Cleveland Heights Senior Activity Center (SAC) offers a variety of classes to help you keep learning new things. It also offers several exercise programs to help you maintain physical fitness and social interaction.

Lumosity, a memory training program on the Internet, offers a personalized game program to help enhance memory. Daily exercises help train a variety of cognitive functions, and are designed to improve overall brain performance, based on target training priorities that you set for yourself. Some exercises are free, others require payment.

It is important to note that there can be other causes of memory loss besides natural aging. The Mayo Clinic lists medication interactions, head injuries, mental health disorders, alcoholism, vitamin B-12 deficiencies, hypothyroidism, and brain tumors as other possible causes of memory loss.

In some cases, memory loss can indicate beginning stages of dementia or Alzheimer’s disease. If you’re concerned about memory loss, it is important to see your doctor. He or she can conduct tests to judge the degree of memory impairment, diagnose the cause and offer a course of action.

SAC can be reached at 216-691-7377 and the Lumosity website can be found at www.lumosity.com.

Click here to read the full article in the Heights Observer.

The National Senior Games held in Cleveland last month brought attention to the importance of physical fitness for older adults. The games, held in a different city each year, promote healthy and active lifestyles for athletes age 50 and older.

While most of us may not consider ourselves athletes, the games, and the presentations held during the games, educate seniors at all levels of ability about the importance of physical activity and staying healthy.

According to the Centers for Disease Control (CDC), “Regular physical activity . . . can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.”

The CDC recommends that senior adults choose from three target levels of activity: (1) two hours and 30 minutes of moderate-intensity aerobic activity every week; (2) one hour and 15 minutes of vigorous-intensity aerobic activity every week; or (3) an equivalent mix of moderate- and vigorous-intensity aerobic activity.

Aerobic activity is any activity that causes ones heart to beat faster and makes it harder to breathe, such as pushing a lawn mower, dancing, biking, or taking a brisk walk.

On a scale of zero-to-ten where zero is sitting and ten is working as hard as you can, the CDC defines moderate-intensity aerobic activity as a five or six. It makes you breathe harder and causes the heart to beat faster. You should be able to talk, but not sing. Vigorous-intensity aerobic activity is a seven or eight on this scale.  At this level, you should not be able to say more than a few words without stopping to catch your breath.

The CDC also recommends that older adults participate in muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) two or more days a week.

The Cleveland Heights Senior Activity Center (SAC) offers many exercise and fitness options for local seniors. Classes include aerobics, dance, yoga, tai chi, Pilates, table tennis and Wii bowling. Some classes are free while others require a small fee. Seniors are invited to walk on the fitness track free of charge three days a week.

The Cleveland Heights branch of the Mandel JCC offers a Lunch Plus program three days a week that includes chair yoga, tai chi, a hot kosher lunch (suggested donation $1), and free transportation to seniors living in any East Side suburb. Jamie Cohen, JCC supervisor, said, “We also stress simple exercises seniors can do at home for balance, flexibility and strength, and to prevent falls.”

Cumberland Pool offers both water aerobics and beginning swimming classes suitable for seniors. Summer passes are available at half price ($17.50).

It is important for seniors to exercise safely.  Find an exercise program that is appropriate for your level of ability, and learn with a live instructor rather than a video. Trained instructors can help senior adults get in shape, while ensuring that they are exercising correctly and safely.

Click here to read the full article in the Heights Observer.