Memory loss is a common concern as we get older. You may find yourself misplacing items, struggling to recall names, or forgetting about events and appointments. These lapses can be frustrating and worrisome. Is this normal aging or a sign of something more serious? Here we’ll explore what’s considered “normal” memory changes with age and when you need to talk to your doctor.
What are normal memory changes with age?
Some degree of memory loss is a normal part of the aging process. As we get older, changes occur in the brain that can make it harder to learn new information and recall memories. Some normal age-related memory changes include:
- Occasionally forgetting where you left keys, eyeglasses or other common items
- Having trouble remembering names, particularly of new acquaintances
- Finding it harder to multitask
- Taking longer to learn new skills or information
- Briefly forgetting an appointment or event before remembering it later
These lapses are usually temporary and normal signs that your memory and cognitive processes may have slowed down a little. With concentration and using memory aids like planners or reminder notes, you can manage these issues.
When to see your doctor
In general, older adults do not perform as well as younger adults on tests of memory, learning new information, and speed of cognitive processing. However, significant memory loss is not a normal part of aging.
See your doctor if you observe any of the following:
- Memory loss that disrupts your ability to function at work and home
- Confusion about time, people, places
- Decreased judgement or problems with abstract thinking
- Misplacing items and being unable to retrace your steps to find them
- Not recognizing or knowing the meaning of common words
- Difficulty having a conversation
- Changes in mood or personality
Any of these could signal an underlying medical, neurological or mental health condition that requires medical evaluation and treatment. Some examples include:
- Vitamin B12 deficiency
- Thyroid problems
- Alzheimer’s disease
- Dementia
- Depression
- Medication side effects
- Brain tumor
- Mild cognitive impairment (MCI)
In many cases, early intervention can help stop or slow further memory decline. If your memory lapses seem excessive or rapidly get worse, discussing them promptly with your doctor is important.
What causes normal age-related memory loss?
Researchers believe that memory decline as we age is likely due to changes in the brain including:
- Reduced blood flow – With age, blood vessels in the brain harden and blood flow is reduced. Since the brain relies on blood to supply oxygen and nutrients, decreased blood supply can impair brain cell function.
- Brain shrinkage – Brain volume begins decreasing around age 50-60. Shrinkage occurs in the hippocampus, the part of the brain essential for forming memories.
- Decreased messaging – The brain’s neurons communicate through chemical messages called neurotransmitters. Levels of these tend to decline with aging.
- Damaged brain cells – Aging brains accumulate damaged neurons, plaques and tangles of protein. These can interfere with memory signals.
While we can’t stop our brains from aging, some habits and lifestyle factors may help preserve memory and reduce decline. These include eating a brain-healthy diet, exercising, staying mentally and socially active, limiting alcohol, managing chronic conditions, and getting enough sleep.
Tips to improve memory
Try incorporating these strategies into your daily life to exercise your brain and keep your memory sharp as you age:
- Repeat and rephrase information – When trying to memorize something new, repeat it aloud and rephrase it in your own words. Relating new information to what you already know helps cement it.
- Write it down – Keep a notebook, planner or whiteboard for notes, appointments and things you need to remember.
- Make associations – Link new information to visual imagery like a picture or diagram to help it stick.
- Follow a routine – Keep items you use regularly like keys and glasses in designated spots.
- Use memory aids – Post reminder notes, set electronic alerts and create other cues to jog your memory about tasks.
- Minimize distractions – When you need to learn or remember something new, focus intently on the information without multitasking.
- Exercise – Regular aerobic activity increases blood and oxygen flow to the brain.
- Get enough sleep – Sleep plays an important role in memory consolidation. Adults need 7-9 hours per night.
- Manage stress – Chronic stress and anxiety can interfere with memory and brain structure.
While memory naturally declines to some degree with age, don’t assume every lapse or “senior moment” is normal. Discuss significant memory changes with your doctor to determine if an underlying condition may need medical care. In many cases, practical coping strategies and lifestyle changes can help compensate for age-related memory loss.
The Bottom Line
Forgetting things occasionally is a normal part of the aging process. But significant impairment of your ability to work, socialize and care for yourself is not. See your doctor promptly if you have:
- – Memory loss that disrupts daily activities
- – Confusion about time, place, people
- – Changes in judgement, reasoning or language
- – Misplacing items frequently
- – Mood or personality changes
An evaluation can determine if these issues may be caused by a treatable health condition. While you can’t completely stop gradual memory decline with age, healthy lifestyle habits may slow it down.
Frequently Asked Questions
Is memory loss a sign of dementia?
Not necessarily. Occasional minor memory lapses are a normal part of aging. But significant impairment that disrupts daily activities could signal dementia or other medical conditions requiring evaluation. Seek medical advice if memory issues are interfering with your ability to function.
At what age does memory start declining?
Most people begin noticing some minor memory issues as early as their 50s or 60s. However, significant decline is not expected as a normal part of aging. Talk to your doctor if you have major impairment.
How can I keep my memory sharp?
Strategies to help preserve memory and reduce age-related decline include exercise, eating a brain-healthy diet, staying socially and mentally active, limiting alcohol, getting enough sleep, and managing stress.
What vitamins are good for memory?
Some vitamins associated with brain and memory health include vitamin E, B vitamins (especially B12 and folate), vitamin D, and antioxidants like vitamin C. Getting these through food is preferable over supplements.
What is considered severe memory loss?
Signs of severe memory loss can include forgetting major life events or personal information, getting lost in once-familiar places, struggling to follow conversations, and significant impairment in work performance and daily tasks.
The Takeaway
Some degree of memory decline is expected with normal aging. Minor lapses like misplacing your keys or glasses are not cause for concern. But persistent memory problems that impact your ability to work and function do require medical evaluation. See your doctor promptly for significant impairment. Early intervention may help stop or slow further deterioration.