We’ve all had to deal with memory lapses every now and then. It could be as simple as forgetting someone’s name mid-conversation or leaving your keys at home. But did you know that sometimes these memory lapses can be a symptom of a more serious condition? It could be an early sign of Alzheimer’s disease.

“Alzheimer’s is the most common form of dementia, which typically affects older people,” says Dr. Donnabelle Chu, from the Makati Medical Center’s Department of Neurology. “The Philippines has the 172nd highest death rate of the disease in the world, with 2,010 people dying from it in 2022,” she says.

Dr. Chu further explains that Alzheimer’s disease typically worsens over time. It starts with mild memory loss and gradually declines to the point where people cannot live independently. Certain factors also increase the risk of developing the disease. These factors include age, family history, genetics, a history of head trauma, and more. The good news is, you can take steps to reduce your risk of worsening memory loss and developing Alzheimer’s later in life.

According to Dr. Chu, one helpful technique to stave off memory loss is utilizing the mind palace technique, popularized by the iconic fictional detective Sherlock Holmes. “With the mind palace technique, you think of an imaginary location within your mind. The palace can be any space you’re familiar with such as your school or neighborhood. You then associate specific pieces of information with different locations or objects within the mental palace,” explains Dr. Chu. “As you move through the palace, you can effortlessly retrieve the information by recalling the corresponding location or object.” 

For example, imagine leaving a loaf of bread on a sofa in your mental palace. As you enter your palace and spot the bread, it serves as a reminder for you to pick up bread from the grocery. Other activities such as aerobic exercises like running, jogging, Zumba, or ballroom dancing, and biking can help in staving off memory loss. These activities increase blood flow to the hippocampus, the part of your brain that is involved in verbal memory and learning.

Getting an ample amount of sleep is also crucial to strengthening one’s memory. The NREM or non-rapid eye movement sleep cycle stage aids in the transfer of facts and concepts to long-term memory while the REM or rapid eye movement sleep stage enhances procedural memory and the integration of learned skills. Both stages of sleep play essential roles in memory processing and retention.

Playing board games, such as chess and checkers, also helps. These games force your brain to work and exercise your memory while you’re having fun. Even simpler games like 21 Questions, where one player asks another to guess the person, place, or thing they’re thinking of, provide the same benefits. Reading books, doing crossword puzzles or word search games, and pursuing interests can also help slow down memory decline as these are activities that encourage you to pay more attention to more information and require you to understand and analyze them quickly.

Another important factor to fight off Alzheimer’s is socialization. By simply listening to information or analyzing cues when communicating, your brain requires you to think and respond, supporting a healthier mind that can connect with other people. Aside from this, bonding with friends and loved ones can help you to de-stress.

“One does not have to resign oneself to memory loss and equate older age to dementia. With a healthier lifestyle and creative techniques like the mind palace, a lot can be done to protect your brain health and stay mentally sharp for as long as possible,” says Dr. Chu. “If your memory lapses have become more frequent and are interrupting your daily activities, it is best to consult with a health professional as soon as possible.” www.makatimed.net.ph.