Memory is a fascinating aspect of human cognition that allows us to encode, store, and retrieve information. From recalling our first day of school to remembering something you recently learned; our ability to remember plays a vital role in our daily lives. However, memory is not a singular entity but rather a complex system composed of various types, each serving different purposes.
In this blog post, we'll delve into the fundamental concepts of memory, focusing on three key types: short-term, working, and long-term memory. We will also discuss how our ability to remember changes as we age and lifestyle choices that we can make to support optimal cognition.
Short-Term Memory (STM)
Short-term memory (STM) is the temporary storage of information that is currently being used or processed. According to the American Psychological Association (APA), STM involves holding a limited amount of information for a brief period, typically up to 30 seconds, unless it is actively rehearsed or encoded for transfer into long-term memory.
Imagine STM as a mental scratch pad where you jot down important details for immediate use, such as remembering a phone number long enough to dial it. However, STM has a limited capacity, and information not transferred to long-term memory may be lost through decay or displaced by new information.
Working Memory (WM)
Working memory (WM) is a concept closely related to STM but encompasses a broader range of cognitive processes. According to the APA, WM refers to the system responsible for temporarily storing and manipulating information needed to perform complex cognitive tasks, such as problem-solving, reasoning, and comprehension.
Unlike ST memory, which primarily focuses on temporary storage, WM involves actively manipulating and processing information. This includes tasks like mentally rearranging items, making decisions based on available information, or integrating new information with existing knowledge.
Think of WM as the mental workspace where you engage in cognitive activities, like mentally calculating the total cost of items while shopping or following complex instructions step by step.
Long-Term Memory (LTM)
Long-term memory (LTM), as defined by the APA, is the relatively permanent storage of information capable of being recalled over extended periods, ranging from minutes to years. Unlike STM, LTM has a vast capacity and can retain information indefinitely, with the potential for retrieval when needed.
LTM is subdivided into explicit (declarative) and implicit (non-declarative) memory systems. Explicit memory involves conscious recall of facts and events, such as remembering your first day of school or reciting historical dates. Implicit memory, on the other hand, operates unconsciously and involves the retention of skills, habits, and conditioned responses, like riding a bike or tying shoelaces.
STM relies on processes such as encoding, consolidation, and retrieval to store and retrieve information effectively. Through repeated exposure, meaningful connections, and rehearsal, information moves from STM into LTM where it can be accessed and utilized when needed.
Memory and Aging
As individuals age, changes in memory function become more apparent. According to research published by the APA aging is associated with declines in certain aspects of memory, particularly in the efficiency of WM and the speed of information processing (Park et al., 2002). These changes may result from alterations in brain structure and function, including reduced synaptic density, alterations in neurotransmitter systems, and changes in neural networks involved in memory processes (Grady, 2012).
Additionally, older adults may experience difficulties with LT episodic memory, which involves the recall of specific events and experiences from the past. While semantic memory, which pertains to general knowledge and facts, tends to remain relatively intact with age (Park, 2002, Salthouse, 2009, Lalla, A, 2022).
Despite these age-related changes, older adults demonstrate remarkable resilience and tend to employ various strategies to compensate for memory decline. These strategies may include utilizing external aids such as calendars and notes, engaging in cognitive training programs, and adopting healthy lifestyle habits that support brain health, such as regular exercise and a balanced diet (Hertzog et al., 2009).
Pillars of Brain Health: Lifestyle Activities to Support Memory During Aging
Lifestyle can have a big impact on cognitive function as we age. The Cleaveland clinic describes six pillars of brain health;Physical Exercise, Food & Nutrition, Medical Health, Sleep & Relaxation, Mental Fitness & Social Interaction, as being key areas that can impact our cognitive capacity (healthybrains.org/pillars).
These recommendations are the result of many studies and decades of research. Regular physical exercise has been linked to improvements in cognitive function and a reduced risk of cognitive decline in older adults (Erickson et al., 2019). Aerobic exercise has been shown to enhance brain health by promoting neurogenesis, synaptic plasticity, and cerebral blood flow (Hillman et al., 2008).
Maintaining social connections and engaging in intellectually stimulating activities, such as reading, playing puzzles, or learning new skills, can help preserve cognitive function and promote brain health as we age (Hertzog et al., 2009). These activities stimulate neural networks, promote the formation of new synaptic connections, and enhance cognitive reserve, which may buffer against age-related cognitive decline (Stern, 2012).
Finally, incorporating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats may also support brain health and memory function. Certain nutrients, such as healthy fatty acids (Polar lipids, omega-3s), antioxidants, and vitamins B and E, have been associated with cognitive benefits and may help protect against age-related cognitive decline (Morris et al., 2014).
By adopting a holistic approach that combines cognitive stimulation, physical activity, social engagement, and a healthy lifestyle, individuals can support memory function and promote overall brain health as they age.
No magic bullet – small steps lead to significant improvement.
As we conclude our discussion on memory and aging, it's crucial to recognize the power we hold in shaping our cognitive trajectories throughout life. Memory isn't fixed but dynamic, influenced by lifestyle choices, habits, and environments. Despite natural aging changes, research suggests we can actively support memory function and brain health.
By incorporating cognitive stimulation, physical activity, social engagement, and a balanced diet into daily life, we create a supportive environment for our brains to thrive. Small improvements in each of these variables can cumulatively lead to significant gains (Glow, et al ’2022). Incorporating a dietary supplement into your routine can also be supportive. Choose supplements backed by clinically tested and naturally sourced ingredients, such as those found in the Neuriva range, to support your daily brain health.
As you navigate aging, embrace the opportunity to cultivate a lifestyle that prioritizes brain health. Each decision made, whether engaging in stimulating activities or making mindful dietary choices, shapes our cognitive trajectories for the better. Hopefully this information helps your journey toward cognitive vitality and unlocking the full potential of your mind.
References:
Erickson, K. I., Hillman, C. H., (2019). Physical activity, cognition, and Brain Outcomes: A Review of the 2018 Physical Activity Guidelines. Medicine & Science in Sports Exercise. DOI: 10.1249/MSS.0000000000001936
Glow, A.J. (2022), Opportunities for enhancing brain health across the lifespan. BJPsych Advances, V28 I2, pp. 102-111
Grady, C. (2012). The cognitive neuroscience of ageing. Nature Reviews Neuroscience, 13(7), 491–505. doi:10.1038/nrn3256
Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65. doi:10.1038/nrn2298
Hertzog, C., Kramer, A. F., Wilson, R. S., & Lindenberger, U. (2009). Enrichment Effects on Adult Cognitive Development. Psychological Science in the Public Interest, 9(1), 1–65. doi:10.1111/j.1539 6053.2009.01034.x
Lalla, A., Tarder-Stoll, H., Hasher, L., et al. (2002). Aging shifts the relative contributions of episodic and semantic memory to decision-making. American Psychological Association, 37(6), 67-680. Doi:10.1037/pag0000700
Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Bennett, D. A., & Aggarwal, N. T. (2014). MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s & Dementia, 11(9), 1007–1014. doi:10.1016/j.jalz.2014.04.009
Park, D. C., Lautenschlager, G., Hedden, T., Davidson, N. S., Smith, A. D., & Smith, P. K. (2002). Models of visuospatial and verbal memory across the adult life span. Psychology and Aging, 17(2), 299–320. doi:10.
Stern, Y., (2012) Cognitive Reserve in ageing and Alzheimer’s disease. Lancet Neurology. 11(11) 1006-1012. Doi: 10.1016/S1474-4422(12)70191-6