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Updated on April 26, 2024
Many people notice changes in their memory and thinking as they get older. As a person ages, all parts of the body change, including the brain. The structural changes that occur in the brain can manifest as mild forgetfulness—occasionally misplacing your keys, forgetting an appointment, or taking longer to recall a piece of information.
While this is considered normal, it can also be concerning and frustrating—concerning because memory problems can be a sign of dementia or other serious health conditions, and frustrating because no one likes misplacing their keys or missing an appointment.
Here, we look at strategies to help support good cognitive health as you age, and what you can do if you have noticed changes in memory.
Steps to keep your brain healthy
While aging is inevitable, there are steps and strategies that can help a person stay as healthy as possible as they age, including strategies to support memory, learning, and thinking.
- Stay mentally active. Mentally stimulating activities are good for the brain at any age. Ideas include puzzles, reading, math problems, drawing, writing, playing music, playing games, and learning a new skill.
- Stay physically active. Just as aging affects every part of the body, so does exercise. Moderate-intensity exercise has been associated with increased brain volume and better cognitive performance. Moderate-intensity exercise refers to exercise that increases heart rate by 50 to 60 percent (compared to heart rate at rest). Talk to your healthcare provider about exercising safely.
- Eat a nutritious diet. Like any part of the body, the brain requires proper nutrition to stay healthy and function at its best. Focus on eating a variety of fruits and vegetables, healthy fats (like those found in nuts and fish), and lean proteins. Also focus on avoiding junk food. It’s also a good idea to talk to your healthcare provider about what you eat and your nutritional needs.
- Get enough sleep. Sleep is an essential component of brain health. Sleep problems are also common among older adults and can have many different causes. Aim for 7 to 8 hours of sleep per night. Also make sure you are getting quality sleep—talk to your healthcare provider if you do not wake up feeling rested and restored, and if you are experiencing daytime sleepiness.
- Stay socially connected. Social isolation is associated with cognitive decline and an increased risk of dementia (as well as many other serious health issues). Maintain relationships, and find social activities or community events to participate in.
Talk to a healthcare provider
When it comes to any concern about your health, your best approach is to talk to your healthcare provider.
Mild forgetfulness can be a normal part of the aging process and the changes that occur in the brain as a person ages. However, changes in memory can be a symptom of a more serious health condition—Alzheimer's disease or other forms of dementia, mental health disorders such as depression, thyroid problems, certain cancers, and many others.
Memory changes can also occur as a result of unmet nutritional needs, medication side effects, and sleep problems—all of which are common among older adults. A healthcare provider will be your best source of information about what is normal and what requires a closer look.
