Remind me? How to maintain mental sharpness in the 'third age'

"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 frequently feel a decline in short or long-term memory, know that you are not alone.

"Already in our early 40s, cognitive changes begin in the human brain, and memory is one of the areas where this is expressed," explains Itai Aniel, a brain and memory researcher and doctoral student at Bar-Ilan University. "These changes sharpen with age and begin to bother us mostly in the seventh and eighth decades of life, when memory decline starts to impact 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."

Memory impairment, which connects the past, present, and future, leads to a decline in quality of life. "Genetics in this field plays a role of between 5% and 10%. All the rest are lifestyle factors, which depend on us, and that is encouraging," Aniel emphasizes.

Brain gym and the role of AI

Many researchers point to the phenomenon of "super-agers"—less than 5% of the population who reach the age of 80 and beyond with the cognitive sharpness of people decades younger. A study by Israeli researchers published in Nature showed that their brains produce new neurons at a higher rate than their peers.

This concern for memory preservation has led to a trend: the "brain gym." During these sessions, practitioners receive various exercises that activate the brain. Regarding technological progress, Aniel suggests: "This should be treated as a power-multiplying reality. The question is the choice of how to use these tools. Everything is a question of dosage. For example, consult with AI, but do not let it think for us."

6 rules for cultivating memory

1. Diversify: Try new activities. Play Sudoku, solve crosswords, add board games, or use new computer games that stimulate the brain.

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

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

4. Nutrition: Adhere to a Mediterranean diet (olive oil, avocado, legumes, whole grains, fresh fruits and vegetables, fish, and eggs). Avoid excessive dairy and processed products. Consult a dietitian for a personalized plan.

5. Socialize: Create regular social connections, attend events, and take part in thought-provoking discussions.

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

Note: Memory decline is natural, but if you notice concerning signs, you should consult a doctor.