As you grow older, you’ll start to see changes happening in all parts of your body, including your brain. You may notice that you’re struggling to recall information as well or as quickly as you were once able to, or you may forget your keys more often than you used to. Usually, this is a normal part of the aging process and absolutely nothing to worry about, but it’s important to be able to identify the signs of what is considered to be a more serious memory and cognition problem, and could be indicative of dementia or Alzheimer's.
Understanding Mental Changes: What’s Normal vs. Not Normal
It’s normal to forget things once in a while, especially as you age. Prompted by fear of Alzheimer’s disease or other dementias, many older adults panic the moment they start to forget names, lose things, or have trouble coming up with the right word. And while symptoms like these can be an early indicator of a serious problem, it’s more often the case that they’re not. Serious memory problems make it hard to do everyday things such as driving, using the phone, and finding your way home. Use this list as a starting point to determine if the memory loss you’re experiencing is a sign of aging or something more serious.
Expected Changes
- Occasionally misplacing things like your keys or glasses
- Forgetting to pay a bill sometimes
- Struggling with new apps or technological devices
- Taking longer to find the right word or remember the name of a restaurant or something specific
Changes That Could Be Concerning
- Asking the same questions over and over again
- Getting lost in places you used to know well
- Having trouble following recipes or directions
- Becoming more confused about time, people, and places
- Not taking care of yourself — eating poorly, not bathing, or behaving unsafely
What To Do If You Notice Memory Loss
If you think you’re struggling with memory loss or cognitive decline that would be considered outside of the norm, make an appointment with your primary care physician (PCP) right away. Your PCP may do some initial testing or listen to your symptoms and refer you to a neurologist or a neuropsychologist for formal testing. Get an appointment on the books as soon as you’re noticing a shift in behavior.
In the meantime, write down in detail exactly what you’re seeing so that you can discuss it with your physician. Get specific about when you started to notice it, what you’re seeing, and how it’s impacting your daily life. You should also take note of any new medications that have been started or other life changes that have occurred recently.
In your notes, pay close attention to tempo and the timeline in which memory loss is unfolding. Memory loss that occurs suddenly is almost always something other than dementia, which has a slow progressive course (often over years).
You may also want to take the SAGE assessment. The Self-Administered Gerocognitive Exam (SAGE) is a free online screening tool for early stage dementia that can detect mild cognitive impairment (MCI), which is often one of the earliest signs of dementia. The SAGE test is available in 12 different languages, with 4 different versions of the test for each. You only need to take ONE of the four, they are all at similar levels of difficulty and the version you take will not impact the results. You can find the downloadable versions here and the digital version here. For the digital version, you may have to sign up for a free trial via the website or app, and may be charged if you do not remember to cancel before the trial period ends.
For context, the SAGE detected cognitive impairments in 79% of people who actually had cognitive impairments and has a false positive rate of about 5%. It is also NOT a diagnostic tool. It cannot tell you whether you have Alzheimer’s disease or another type of dementia. So it is still extremely important to talk to your doctor, regardless of what your results are.
Strategies to Promote Brain Health & Mental Stimulation
So far, the best data around keeping cognition sharp and preventing or slowing dementia centers around lowering cardiovascular risk: maintaining an ideal body weight, staying active, treating elevated cholesterol and hypertension, not smoking, and drinking in limited quantities or not at all. If you’re diabetic, maintaining healthy blood sugar also helps. In other words, the things that keep your body healthy also keep your brain healthy.
There are also a variety of hacks and techniques that may help you stay healthy and manage changes in memory and cognitive skills. Here are some of our favorites:
- Learn a new skill or hobby
- Follow a daily routine
- Regularly engage in activities that challenge your brain, such as puzzles, crosswords, playing games
- Meditate daily to reduce stress, even if it’s only for a few minutes
- Volunteer in your community, at a school, or at your place of worship
- Spend time with friends and family or join a senior citizen club or other community organization to increase your social interactions
- Get enough sleep, at least seven to eight hours each night
- Exercise and eat well
- Prevent or manage high blood pressure
- Limit your alcohol intake
As for the plethora of infomercials that hawk over-the-counter “natural” supplements or vitamins to boost or restore memory, the disclaimer at the end usually tells you what you need to know: “These statements have not been evaluated by the FDA, and this is not intended to treat, cure, or prevent any disease.” So far, none of these have been proven to work, so it’s best not to waste your money.
Some cognitive changes are an expected part of the aging process, but it is vital to determine what cognitive decline symptoms are considered to be normal and which ones can indicate a more serious condition like Alzheimer's or dementia. Knowing the difference, and what to do if you suspect your forgetfulness is a symptom of something more serious is essential as you age.
.png)
