Remind me? How to keep your mind sharp in your later years

"Did I forget where I put the keys again? What is happening to me?" If you are among those aged 60+, that is, the third age, and you often feel a decline in memory — both short and long term — know that you are not alone.

"Already at the beginning of the 40s, cognitive changes begin in the human brain, and one of the areas that reflects this is memory," explains Itai Aniel, a brain and memory researcher and doctoral student at Bar-Ilan University. "These changes sharpen with age and begin to bother mostly in the seventh and eighth decade of life, when the decline in memory impacts daily life."

Aniel emphasizes the difference between chronological age, biological age, and mental age. "It is difficult to influence chronological age, but it is definitely possible to influence the other two," he says. "At a certain chronological age, one retires. The brain must not be retired at any age."

The 'Super-Agers' Phenomenon

Many brain researchers are studying an interesting phenomenon that may lead to solutions for degenerative brain problems like Alzheimer's and dementia: the 'super-agers'. This refers to less than 5% of the population who reach the age of 80 and beyond with the cognitive sharpness of people three decades younger.

Research published in the journal Nature shows that the brains of these individuals produce new neurons at a higher rate than their peers. Researchers emphasize that careful attention to brain health is critical for maintaining cognitive function in old age.

Brain Gym

Concern for preserving memory has led to a growing trend among the third age: the "brain gym." Through oral or computer-based exercises, participants receive tasks that activate the brain.

"It is a training program that focuses on memory and learning functions, and its goal is to preserve cognitive abilities," explains Aniel. Regarding the role of AI, he suggests treating it as a tool that multiplies power rather than weakening it: "Everything is a question of dosage. Consult with AI, but do not let it think for us."

6 Rules for Cultivating Memory

1. Diversify: play Sudoku, solve crosswords, and add board games. Try new activities that stimulate the brain.

2. Sleep: ensure at least 7 hours of sleep per night.

3. Sport: ensure at least 150 minutes of physical activity per week, preferably including aerobic exercise.

4. Nutrition: follow a Mediterranean diet (olive oil, avocado, legumes, whole grains, fresh produce, fish). Avoid excessive dairy and processed foods.

5. Socialize: create regular social connections, participate in discussions, and join community events.

6. Stress: try to reduce stress as much as possible.

Note: While some memory decline is natural, if you have concerns, you should consult a doctor.