Concerned About Memory Loss? Here's What You Can Do
Worried About Memory Loss? Try These 5 Brain-Boosting Habits - Page 4
Aging is a natural part of life, but with it comes an increased risk of cognitive decline. Memory lapses that once seemed harmless can gradually become more serious, and for millions of older adults, they may signal something deeper.
According to the Centers for Disease Control and Prevention (CDC), approximately 6.7 million Americans over the age of 65 are currently living with Alzheimer’s disease, a progressive and incurable form of dementia that affects memory, reasoning, and overall brain function. Even more concerning—that number is expected to double by 2060.
While memory changes can occur subtly over time, they can also appear quickly. Experts at Ohio State Health & Discovery reported that mild memory problems often begin in the 50s or 60s, with the risk of developing dementia increasing significantly after age 65. If you’re noticing early signs of forgetfulness or confusion—whether in yourself or a loved one—it’s important to act early. Fortunately, there are proactive steps you can take to protect your brain health and reduce your risk.
Here are four signs that your memory may be declining and how to slow down the process.
1. Struggling with familiar tasks
If you suddenly find yourself forgetting how to do something you’ve done countless times—like using your toaster oven or navigating your smartphone—it might be more than just a distraction. According to experts, the brain’s ability to juggle tasks and switch focus naturally declines with age. This makes once-simple routines feel more difficult.
“I liken it to having a lot of balls in the air,” said Dr. Zaldy S. Tan, director of the memory and healthy aging program at Cedars-Sinai Medical Center, to Time in an article published April 25. “I used to be able to juggle five balls, and now I’m only able to juggle four. Guess what? The fifth is the toast, and it’s burned.”
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2. Missing regular commitments
One-off slip-ups can happen to anyone, but repeatedly forgetting routine appointments, tasks, or obligations could be a red flag. For example, if you’ve been going to a restaurant for years, but suddenly forget the location of your favorite spot, it might be a warning sign.
Dr. Tan added that every time you have those mental hiccups, jot them down and note them so you can see if it becomes a regular pattern.
3. Changes in mood or personality
Memory loss isn’t the only symptom of early dementia. Some of the earliest signs can show up in behavior and mood. If you or a loved one becomes unusually irritable, withdrawn, anxious, or depressed, it may be more than a rough patch.
Per the Mayo Clinic, dementia can also manifest in our daily behavioral patterns. Common signs include disrupted sleep patterns, such as frequent nighttime waking or daytime drowsiness, and wandering, which can occur even in familiar environments. Individuals may also experience a loss of inhibitions, leading to socially inappropriate behavior or poor judgment. Delusions are another warning sign, such as firmly believing that personal belongings have been stolen when they haven’t.
These symptoms often reflect deeper changes in the brain and should not be ignored.
4. Frequently misplacing important items
Everyone loses their keys once in a while, but if it’s happening often, and you find items in odd places (like your phone in the freezer), it may be time to take a closer look. The concern increases if the habit is out of character for you.
Tips to help slow down memory loss
The good news? You’re not powerless when it comes to brain health. While there’s no guaranteed way to prevent memory loss, there are steps you can take to protect your brain and lower your risk of cognitive decline.
1. Keep Your Brain Engaged
Do puzzles, read, learn a language, or take up a new hobby. Regular mental stimulation strengthens neural connections and helps maintain memory function.
2. Move Your Body
Exercise increases blood flow to the brain and has been shown to improve cognitive performance. Aim for 30 minutes of physical activity most days of the week.
3. Prioritize Social Interaction
Isolation can accelerate memory decline. Stay connected with family, friends, and your community. Even regular phone calls or group activities can make a difference.
4. Eat a Brain-Healthy Diet
Focus on whole foods, especially those rich in omega-3 fatty acids, leafy greens, berries, and whole grains. Diets like the Mediterranean or MIND diet have been linked to reduced risk of Alzheimer’s.
According to NYU Langone, a heightened risk of dementia is associated not only with genetic factors but also with several lifestyle and health conditions, including high blood pressure, diabetes, obesity, poor nutrition, physical inactivity, and untreated mental health issues.
5. Sleep and Manage Stress
Chronic stress and poor sleep both take a toll on memory. Develop a bedtime routine, limit caffeine late in the day, and explore stress-reducing practices like meditation or yoga.
While some memory lapses are part of normal aging, persistent or worsening symptoms—especially when combined with mood or behavior changes—shouldn’t be ignored. Talk to your doctor if you’re concerned. Early detection of cognitive issues can lead to earlier treatment and better long-term outcomes.
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