Improving Your Memory

Improving Your Memory


If you are suffering from Fibromyalgia (FM) and/or CFS/ME, you are probably experiencing a number of uncomfortable side effects. From muscle pain to chronic headaches, FM and CFS/ME patients often experience a plethora of symptoms, many of which make it difficult to function on a day-to-day basis.

You may also be finding that your memory just isn't what it used to be before you were diagnosed. You may be forgetting where you put your keys or your favorite shirt, or you may be having difficulties remembering plans that you made just a few days ago.


Are You Losing Your Mind?

If you are experiencing problems with your memory, you may be wondering if you are losing your mind. These cognitive disruptions can be very distressing, particularly if you are used to being able to remember detailed information at the drop of a hat. But it is important to know that you are not alone. In fact, a large percentage of FM and CFS/ME patients experience problems with their memory, and this is often referred to as "fibrofog." Fibrofog can leave you feeling as if you are in walking around in a haze, and can cause a number of worrisome symptoms. Common symptoms include:

* difficulty remembering details
* difficulty remembering new information
* difficulty finding the right words to express yourself
* problems identifying the meanings of similar words
* confusing similarly shaped numbers


Are Your Memory Problems Real?

Those around you may be telling you that your memory problems are just a figment of your imagination. But recent studies now reveal that memory problems with FM and CFS/ME seem to go hand in hand.

A study performed at the University of Michigan in 2002 examined the cognitive abilities of fibromyalgia patients and healthy controls. Involving 69 patients, this study required participants to perform a variety of cognitive tests. Upon completion of the study, fibromyalgia patients were found to perform more poorly on all of the tests when compared to healthy controls of a similar age. Additionally, fibromyalgia sufferers performed at about the same cognitive levels as people who were more than 20 years older than them. This study suggests that the memory loss is a true symptom of fibromyalgia. But are these memory loss symptoms caused by FM and CFS/ME, and if so, what can you do about it?


Use Learning Strategies

Though memory loss can be quite upsetting, it doesn't have to be a fact of life when it comes to FM and CFS/ME. There are few things that you can do to help improve your memory while retaining control over your symptoms. Learning strategies are a great way to help your brain remember information and details. They simply provide you with a more organized way of storing and retrieving information. Some effective learning strategies include:

* Focus on what you're trying to remember. Take time to think about what you need to remember, whether it's a list of names, chores, or items to buy. Spending a few moments actively processing your thoughts can make it easier to recall what you need to remember in the future.

* Link your list. Try to remember several things or ideas at once by linking them together in your mind. If you want to memorize your grocery list, for instance, connect the items you need together with a specific image or action in your head. Imagine you're in your laundry room holding a container of detergent, then walk into your kitchen to get some bread and milk, then move to the bathroom to replenish the toilet paper.

* Personalize your list. Organize lists into short, manageable sections, and try to connect items to something that's easier for you to remember. Improve memory by linking lists of numbers, for example, to personally relevant dates like your birthday or interesting historical dates.

* Create a visual image. If you're trying to remember someone's name, visualize an object that will help remind you in the future. Think of summer for a woman named June or a cat for someone named Catherine.

* Create an acronym. Train your brain to remember items in a specific sequence by creating a word to represent the objects. Try using the first letter of each item on your shopping list to form a word. For instance, MOST can stand for milk, oranges, soap, toilet paper.

* Use all of your senses to help improve memory. Afraid you're going to forget your next hair appointment or dinner with a friend? Verbally list your appointments out loud and then think about the softness of your hair after a salon visit and the aroma of the food at your favorite restaurant to help solidify the dates in your mind.

* Write it down. Even if you don't actually use your list or a note to remind you of an appointment, simply writing the information down will help your brain retain it.

* Create a rhyme. How did you learn the alphabet or the number of days in each month when you were little? You probably learned them with the help of a song or rhyme. Try doing the same thing with names, appointments, and lists.

* Make it manageable. Organize a long list into shorter lists that are easier to remember. Instead of trying to remember a dozen different items, create four mini-lists with only three things you need to remember from each.

* Be positive. Don't doubt yourself - our brains can often do more than we realize. Regularly practice these tips to help improve memory, and you'll be amazed by how much more you can remember.


Exercise Your Brain

Just as your body needs exercise, so does your brain! There are a number of other ways you can strengthen your memory. Try these strategies and exercises to keep your brain and memory sharp:

* Be organized. Keep lists and notes, and maintain an appointment book.

* Challenge your mind and body. Try new physical and mental activities like yoga, ballroom dancing, tai chi, or chess.

* Play mind games. Do crossword puzzles, read as much as possible, and play games like Scrabble or sudoku.

* Keep yourself guessing. Stimulate your brain by taking an unusual route to work or by using your opposite hand to do simple activities like placing your key in the door, putting on makeup, stirring your food, or brushing your teeth.


Avoid Certain Medications

Unfortunately, certain medications appear to impact directly on memory. By identifying which of your medications affect your cognition, you can help to lessen your cognitive difficulties. Medications that are known to affect memory include:

* benzodiazepines
* tricyclic antidepressants
* first generation antihistamines (such as Benadryl)

If you are taking any of these medications and they appear to be affecting your memory, talk with your health care provider. They may be able to suggest an alternative medication.


Beating Memory Loss

Forgetting things can make you feel flustered and disorganized. But regular workouts for your mind can improve memory and boost your overall brain power. Once you figure out which memory tips work best for you, it's possible that you'll never forget a name, birthday, or that last item on your grocery list ever again.

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Sources:

* J.Glass, D.Park, M.Minear, L.Crofford, Memory beliefs and function in fibromyalgia patients, Journal of Psychosomatic Research, Volume 58, Issue 3, Pages 263-269.

* Memory Loss in Fibromyalgia: Is it Real?, Fibromyalgia-Symptoms.org.

* 10 Tips to Improve Your Memory, EverydayHealth.com.