As you age, your brain needs a workout, too

If you're over 50, you've probably noticed some changes in your ability to remember things. Maybe you've gone into the kitchen and can't remember why, or can't recall a familiar name during a conversation. You may even miss an appointment because it slipped your mind.

Memory lapses can occur at any age, but we tend to get more upset by them as we get older because we fear they're a sign of dementia, or loss of intellectual function. Mostly, we fear Alzheimer's disease. The fact is, when significant memory loss occurs among older people, it is not due to aging but to organic disorders, brain injury or neurological illness.

Studies have shown that you can help prevent cognitive decline and reduce the risk of dementia by maintaining good general health habits: staying physically active, getting enough sleep, not smoking, having good social connections, limiting alcohol to one drink a day and eating a balanced diet low in saturated and trans fats. (Studies have shown a lower risk of mental decline among people who follow a Mediterranean diet, which is rich in fruits, vegetables, whole grains and healthy fats.)

Most of the fleeting memory problems we experience with age reflect normal changes in the structure and function of the brain. These changes can slow certain cognitive processes, making it a bit harder to learn new things quickly or screen out distractions that can interfere with memory and learning. Granted, these changes can be frustrating and may seem far from benign when we need to learn new skills or juggle myriad responsibilities.

The good news: Thanks to decades of research, there are various strategies we can use to protect and sharpen our minds.

Here are some you might try:

• Keep learning. A higher level of education is associated with better mental functioning in old age. Experts think that advanced education may help keep memory strong by getting a person into the habit of being mentally active. Challenging your brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication among them.

Many people have jobs that keep them mentally active, but pursuing a hobby or learning a new skill can function the same way.

• Care for your health. You won't have much luck with memory-improvement strategies if a health condition is sapping your learning ability. Many medical problems that become more common with age can impair cognitive skills if they go unrecognized or untreated. So treat diabetes. control your blood pressure, address depression and keep an eye on other health issues.

• Use all your senses. The more senses you use in learning something, the more of your brain will be involved in retaining the memory. In one study, adults were shown a series of emotionally neutral images, each presented along with a smell. They were not asked to remember what they saw. Later, they were shown a set of images, this time without odors, and asked to indicate which they'd seen before. They had excellent recall for all odor-paired pictures, and especially for those associated with pleasant smells.

• Economize brain use. If you don't need to use mental energy remembering where you laid your keys or the time of your granddaughter's birthday party, you'll be better able to concentrate on learning and remembering new and important things. Take advantage of calendars and planners, maps, shopping lists, file folders and address books to keep routine information accessible. Designate a place at home for your glasses, purse, keys and other items you use often. Remove clutter from your office or home to minimize distractions.

• Repeat what you want to know. When you want to remember something you've just heard, read, or thought about, repeat it out loud or write it down. That way, you reinforce the memory or connection. If you place one of your belongings somewhere other than its usual spot, tell yourself out loud what you've done.

Repetition is most potent as a learning tool when it's properly timed. It's best not to repeat something many times in a short period, as if you were cramming for an exam. Instead, re-study the essentials after increasingly longer periods of time - once an hour, then every few hours, then every day.