Memory Changes in Older Adults: When Is Forgetfulness Normal, and When Should You See a Doctor?
Lifestyle, health and daily activities all affect brain function and brain health.
We all misplace our keys occasionally or walk into the kitchen only to forget what we went there for. Most of us sometimes forget an acquaintance’s name, a phone number or the title of a book we have just finished. We laugh it off, saying, “It must be my age,” and carry on with our lives.
Memory does tend to become less efficient as we grow older. The hippocampus, the area of the brain involved in forming and retrieving memories, begins to function less effectively. The body produces fewer of the hormones and proteins involved in repairing brain cells, blood flow to the brain decreases, and the absorption of essential nutrients may be affected. These changes can contribute to forgetfulness. If you can still function independently, maintain your daily routine, recall and describe episodes of forgetfulness, hold a fluent conversation and exercise sound judgment and decision-making, occasional forgetfulness may be a natural part of aging.
If memory problems go beyond this, for example, difficulty following instructions, carrying out everyday tasks or making decisions; becoming confused in familiar places; unclear or confused speech; difficulty finding words; or socially inappropriate behavior, see a doctor promptly.
Dementia: Symptoms, Diagnosis and Treatment
Many people, particularly those with a family history of dementia, notice changes or a decline in their abilities and seek a medical assessment. Cognitive decline can have many causes. Some are treatable, while in other cases treatment may help slow further decline.
Potentially Reversible Causes of Cognitive Difficulties
Medical conditions, including vascular disease, which affects the blood vessels. Identifying and managing the condition and addressing its risk factors, such as controlling diabetes, improving blood pressure and maintaining healthy cholesterol levels, may help improve cognitive function.
Certain medications can affect cognitive function and memory. These include commonly used medicines such as cold remedies, pain relievers, medications for urinary incontinence and sleeping pills. Stopping or changing a medication under medical supervision may improve cognitive function.
Nutritional deficiencies can affect cognitive function. Annual blood tests to check vitamin B12 and folic acid levels are recommended. If a significant deficiency is identified, supplements may be needed, followed by repeat testing to check that the nutrients are being absorbed. Treatment is available if vitamin absorption is inadequate.
Mental health affects cognitive function. Around 10% of older adults experience depression, which often goes unrecognized or is not properly diagnosed. Depression causes sadness, reduces motivation, affects social interaction and the desire to connect with others, and can affect the immune system. People with depression are at risk of declining physical and cognitive health. A combination of psychological therapies and medication may ease symptoms and improve functioning.
Life changes can contribute to loneliness. Retirement, the loss of a partner or physical limitations that make it difficult to leave home and enjoy favorite activities can all lead to loneliness. Loneliness is associated with higher rates of illness and is a risk factor for depression, cognitive decline and poorer health. Practical support can include regular conversations, helping the person find and access activities they enjoy, and making family members aware of their need for companionship and meaningful activities. Volunteer organizations may also be able to arrange visits, conversations and companionship.
Keep Moving
Regular physical activity reduces the risk of diabetes and heart disease, both of which can contribute to memory loss. Exercise also helps manage stress and anxiety and reduce depression, all of which affect memory and cognitive function. Research suggests that physical activity may help protect against brain shrinkage and memory loss, with some studies finding that people who walked regularly had half the risk of memory loss.
Stay Socially Connected
Close family relationships and social connections provide opportunities for activities that challenge the brain and help reduce depression and anxiety. Make time to meet people, join social groups and maintain an active and varied social life.
Eat Well
Fruit, vegetables and green tea contain antioxidants that help protect the brain. Fish, nuts and flaxseeds provide omega-3 fatty acids, which are important for brain health and memory. Excess calorie intake and a diet high in saturated fat, on the other hand, can harm memory and increase the risk of stroke.
Find Ways to Manage Stress
Stress, tension and anxiety can make it harder to concentrate and remember things. Develop strategies that help you relax, and find someone supportive to talk to. Calming activities such as yoga, listening to music or enjoying a hobby can help manage anxiety. If you feel persistently stressed or anxious, speak to your doctor for further assessment.
Get Enough Sleep
Sleep is essential for forming and storing new memories. A lack of sleep slows the growth of nerve cells in the brain and affects memory, concentration and decision-making. Sleep deprivation can also contribute to depression, which can, in turn, disrupt sleep.
Avoid Smoking
Smoking damages the blood vessels that carry oxygen to the brain.
Smoking Cessation Support – Group or One-on-One
Keep Your Brain Active
Play strategy games such as chess or bridge, word games such as Scrabble, or try crosswords and Sudoku. Reading newspapers, books and magazines keeps your brain engaged and helps you stay mentally sharp. Learning something new, whether a game, a recipe, a foreign language or a new route, can help develop concentration and reasoning skills. Courses and lectures on subjects you enjoy can also stimulate and challenge your brain.
Consider Other Factors That May Affect Your Memory
Various health and environmental factors can affect attention, concentration, memory and brain function. These include certain medications, such as sleeping pills, antihistamines, some medicines for high blood pressure or arthritis, antidepressants, anti-anxiety medications and pain relievers. Depression, vitamin B12 deficiency, problems with the thyroid gland, which regulates metabolism, alcohol consumption and dehydration may also play a role. Speak to your family doctor about managing your health conditions and reviewing your treatment.
