WOMEN AGES 50+ FOR JANUARY 2021

This is Synapse, an Australian Brain Injury Association ...

Memory Problems and Tips
https://synapse.org.au/fact-sheet/memory-problems-and-tips/

"As with any cognitive issue, memory works better when people:

• avoid fatigue from pushing themselves too hard
• sleep well
• manage stress and anxiety
• avoid alcohol, eat a healthy diet and exercise regularly."

"One of the simplest ways to help people with memory problems is to adapt their environment so they rely less on memory. Some ideas for doing so which have helped others are:

• keep a notepad by the phone to make a note of phone calls and messages
• put essential information on a noticeboard
• decide on a special place to keep important objects like keys, wallets or glasses and always put them back in the same place
• attach important items to yourself so they can’t be mislaid e.g. using a neck cord for reading glasses
• label cupboards and storage vessels as a reminder of where things are kept
• label perishable food with the date it was opened
• paint the toilet door as a distinctive colour so it is easier to find
• label doors as a reminder of which room is which."

This is Headway, a UK Brain Injury Association ...

Memory problems
https://www.headway.org.uk/about-brain-injury/individuals/effects-of-brain-injury/memory-problems/

"Rehearsing information or practising routines can help with remembering information."

"Many people with memory problems use external memory aids (such as diaries, calendars, to-do lists etc), to help with remembering information. Research suggests that using technology such as pagers, portable electronic devices, alarms and voice recorders can also be helpful."


5 top tips for managing memory problems after brain injury
https://www.headway.org.uk/about-brain-injury/individuals/brain-injury-and-me/5-top-tips-for-managing-memory-problems-after-brain-injury/

• Adapt the Environment (same info as above)
• Use External Memory Aids
• Follow a Set Routine
• Combine several strategies to make a substitute memory system
• Improve general well-being

The article goes into more detail about each of those 5 tips.

I know these things are about memory loss after brain injury but that memory loss is similar to any other memory loss and similar techniques are used. However, one key element is the willingness of the person to use the tips. It's all very well and good to to say "keep a notepad by the phone to make a note of phone calls and messages" but the person may forget to use the notepad, or forget that there is a notepad, or think that he/she will remember the message.

Regarding "Follow a Set Routine" ... I find that does help my husband. He remembers to do things better when he follows the same routine every day. And he gets upset and confused if I spring things on him.

These articles indicate that the person may remember things better if they are well rested and not stressed etc. and I have definitely found that to be true. If I want my husband to have a better chance of remembering to do something tomorrow, I need to pick a time when he is at his best, when there are few distractions, when he can look at me and focus, and then I can tell him what I need him to remember. Still no guarantees, but the odds are better.

The article above lists these as a few examples of External Memory Aids:

• Smartphones with diary or calendar applications
• Diaries, filofaxes or datebooks
• Notebooks
• Lists
• Alarm clocks
• Watches
• Calendars
• Wall charts
• Tape recorders and dictaphones
• Electronic organisers
• Pagers
• Pill reminder boxes for medication
• Sticky-backed notes
• Photo albums
• Cameras

I use my husband's Google calendar which sends him Gmail reminders of things.
We also have a whiteboard month calendar in the kitchen for more significant things.
We had a weekly calendar on the fridge, but he has gotten onto the Google calendar so we don't need that anymore however, if there is something really important coming up, I've got a little whiteboard on the fridge I'll write it on.
He writes lists of things he wants to do.
My phone is set up so that the alarm rings in the evening when he needs to take his medication.
He is pretty good at the morning medication as long as we're following a normal routine.
He uses a weekly pill container to help him remember what to take and when.
I send emails with my plans for the evening or weekend.
I send emails with lists of things we need to pack or do if we're going away or doing something different.
I print some of those lists so he can check them off.


This is another resource which might be useful:
https://www.health.qld.gov.au/__data/assets/pdf_file/0036/671877/memory_strategies_fsw.pdf


Our whiteboard calendar is similar to this one and I update it each month:


You can also get whiteboard weeks:


There are all kinds of supplies like that available at your local office supply stores.


Machka in Oz

Hugs Katla, be nice to yourself, just check in whenever. 💖
Rebecca

TIME OF DAY - EXERCISE - SLEEP

I did an hour on recumbent bike from about 8pm to 9pm at a good rate. Not sleepy at all at 1:30 am after feeling a bit dozy earlier.

Do you have experience with time of day, exercise and sleep?

I used to go to intensive dance classes from 8pm to 10pm and had trouble sleeping after.

And long ago an acupuncturist advised getting exercise early in the day, not late. not sure why, I don't recall any issues at all with sleep back then...I think it might have been more energy-related...

I checked online and the verdict seems to be that exercise at any time tends to improve sleep.

It's so dark and cold out at present that early rising is not SO easy...
and with Curfew we all HAVE to be in at 8pm... which makes it quite a decent time to be on recumbent...

2021 is off to a great start! I'm going to end it mentally and physically lighter!

ginnytez wrote: »

Pip-I bet that was a very sad day. I’m sure he would be so glad that you are happy now and still remember him.

Katla-I always keep my last pair of glasses when I get a new set-that always gives me a backup even if it isn’t perfect. Hope wrist is ok. Oops just caught up that you need to see specialist. Perhaps the specialist will have a solution separate from surgery.

Lisa-great idea for puzzles! And I have some of them around.

Heather-that is interesting about wood burners. I have never used one, but friends and family have.

Julie-I believe there are a number of people on MFP who recommend not just looking at the day but the whole week for net. Just as several low days could make up for one over day, one really high day could negate several days of minimally under net for the week. I don’t sleep as well if I exercise late.

Annie-hard to know what to do with parents sometimes. I always tried with my mom to listen hard for her wishes and not force her into my wishes.

Sue-sorry to hear about your brother. I hope their treatment is effective.

Well drove to dentist this morning, called to let them know I was there—appointment is tomorrow! I have had it in my head for a week that it was for the 5th! Oh well, stopped in office afterwards for a bit. Good to see my office (it’s a really nice office, much nicer than my spare bedroom!)

Got an hour in on treadmill and did all my stretches this morning. In between those two, I got a pretty full day of work in. Time for bed!

Take care all,

Ginny in Ohio

Very true, I’m sure he would be very happy for me now

Worked today and work tomorrow. Eye MD appointment (for routine checkup) later today

Pip – (((HUG)))

Katla – oh no! I sure hope things aren’t broken. Do you have a spare pair of glasses? I always keep my old prescription in case something happens to my glasses. Even tho it isn’t perfect, it’s certainly better than nothing. I’m so sorry to hear that you’ll need surgery

Barbara – how wonderful that Joe invited you!

Jude – we’re happy that you joined us.

Bananas – wowoooo what a calorie burn!

Tina – happy to hear your procedure went well.

Annie – (((HUG))) What you are going thru is so hard

Sue in WA – good thoughts being sent for your brother

Michele NC