We’ve all been there — misplacing your keys, blanking on someone’s name or forgetting the reason why you walked into a room. These moments are all too familiar.
You probably laughed and poked fun at yourself when you were younger. But as you get older, you may worry about what these memory lapses mean. Is this just a part of aging or something more serious?
“As we age, our brains go through natural changes,” said Parichita Choudhury, MD, a cognitive neurologist with Banner – University Medicine. “This can result in slower recall and the occasional lapse in memory. But these changes are often subtle and a normal part of aging.”
But there are times when memory changes shouldn’t be ignored. Serious memory problems may be a sign of Alzheimer’s disease, Parkinson’s disease and other neurodegenerative diseases. Other factors, like chronic diseases, medications, vision and hearing, sleep and depression can also affect brain function and the ability to think, learn, reason and solve problems (cognitive functions).
Read on to learn more about what typical memory changes to expect as you age, when to speak with your provider and how to keep your mind healthy throughout life.
How your brain changes over time
As you age, it’s normal for memory and brain function (cognition) to change. These changes begin gradually in your 30s and 40s and increase after age 60.
Certain areas of the brain, especially those responsible for learning, memory and complex thinking, start to shrink over time. Communication between brain cells may also slow down, making it harder to process and recall information quickly. Blood flow to the brain decreases and inflammation can increase, contributing to mild memory changes.
“Think of your brain center like a pantry,” Dr. Choudhury said. “As the pantry shrinks over time, it can be harder to organize and access items inside, just like it’s harder to recall information.”
Normal memory changes as you age
Memory problems that are considered normal are usually minor, infrequent and do not interfere with your everyday activities.
Here are a few of the most common memory changes you might notice:
- Slower recall: Remembering names, facts or recent events might take longer.
- Mild forgetfulness: You might forget where you put your keys or why you walked into a room.
- Short-term memory changes: You might forget parts of recent conversations or events but typically remember the gist.
Other brain functions also change as you get older:
- Language: You may pause more often to find the right word or follow conversations more slowly.
- Spatial awareness: You might get turned around in a new place or forget landmarks occasionally.
- Difficulty multitasking: It can become more difficult to juggle several tasks at once.
- Problem-solving: Tasks with multiple steps, like using a new TV remote, may take longer to figure out.
- Attention: Focusing on complicated tasks can feel harder.
“Memory is just one part of brain function,” Dr. Choudhury said. “I tell patients and families to think broadly. It’s not just about memory; it can also be language, spatial awareness or problem-solving.”
When to be concerned
Dr. Choudhury emphasizes the importance of noticing a change from baseline in how one normally thinks, remembers or functions.
“If there is a difference in how you or a loved one used to think or behave, it’s important to speak with a health care provider,” she said. “These changes don’t always signal a serious problem, but they’re worth noting – especially if they start to affect daily life.”
Here are some warning signs to watch for:
- Forgetting recent events or conversations more frequently
- Getting lost in familiar places
- Repeating questions or stories without realizing it
- Struggling with tasks you used to handle easily, like cooking or paying bills
- Falling for scams due to impaired judgment
- Lose items regularly or miss appointments or bills
- Behavioral changes: Unexplained anxiety, depression or personality shifts, such as becoming overly friendly or withdrawn
“These changes can creep up on you, so it’s helpful to keep an eye on timelines,” Dr. Choudhury said.
What causes memory issues?
Memory issues can occur for many reasons, from normal aging to underlying medical conditions. If you or a loved one are more forgetful than usual, it’s important to find out what is causing the problem. In some cases, treatment can reverse the problem.
Here are common causes to consider:
- Sleep: Sleep particularly deep, slow-wave sleep, is important in memory. “Without slow-wave sleep, storing and retrieving information becomes incomplete,” Dr. Choudhury said. Untreated sleep apnea can also increase the risk of cognitive decline. It’s important to speak to a sleep specialist if you have problems with quality sleep.”
- Stress and mental health: While grief and sadness are common as we age, stress, anxiety and depression can significantly affect memory.
- Medical conditions: Medical conditions like diabetes, high blood pressure and untreated hearing loss are common contributors to memory problems. “Hearing loss, in particular, is often overlooked,” Dr. Choudhury said. “When we treat hearing loss, we can reduce the risk of dementia by half.”
- Lifestyle factors: Smoking, alcohol abuse and poor diet can damage brain health over time.
- Medications: Certain medications can have side effects that impact memory, while vitamin deficiencies, such as low B12 levels, can also contribute to forgetfulness.
- Neurodegenerative diseases: Some memory problems may indicate a neurodegenerative condition like Alzheimer’s disease, Lewy Body dementia or Parkinson’s disease.
Tips to reduce the risk of memory changes as you age
“Nearly 45% of dementia cases are linked to preventable or modifiable factors,” Dr. Choudhury said. “Making small, positive changes now can have lasting benefits.”
Here are some ways you can reduce your risk for memory decline:
- Education: Education is important for the brain as you age because it can help maintain and improve brain health. Lifelong learning can reduce the risk of Alzheimer’s disease and other forms of dementia.
- Physical activity: Exercise at any stage of life helps slow cognitive decline.
- Address hearing loss: Untreated hearing loss is a major, yet often ignored, factor.
- Get quality sleep: Aim for deep, restorative sleep and talk to your provider about sleep problems.
- Manage health conditions: Keep diabetes, high blood pressure and high cholesterol under control.
- Stay socially and mentally engaged: Cognitive activities like puzzles, learning new skills and maintaining social connections can boost brain health.
How to support a loved one
If a family member shows signs of memory problems, it can be challenging to know how to help. Remember that memory issues may create a blind spot, making it harder for them to recognize the problem. Be patient and supportive and encourage them to see a health care provider.
You can also look for educational events in your community or programs like brain health check-ins. These can provide helpful insights and guide the next steps.
“One of the biggest barriers to addressing memory issues is stigma,” Dr. Choudhury said. “Dementia is no different than having liver diseases or diabetes. Changing how we view these conditions can create a more supportive environment for those affected.”
Hope for the future
Research into memory disorders is advancing rapidly. Clinical trials are uncovering better treatments and ways to improve the lives of those affected. If you or a loved one has been diagnosed with a neurodegenerative disease, you may want to consider participating in clinical research.
“Participating in research can give you and family members a sense of purpose and hope,” Dr. Choudhury said.
To learn more, visit clinicaltrials.gov, Banner Alzheimer’s Institute or the Alzheimer’s Association.
Takeaway
Memory and brain health are important at every age. While some changes are normal, others may signal a larger issue. It’s never too early to think about your brain health. If you or a loved one notices changes, talk to a health care provider or a Banner Health specialist.
