Is your memory normal for your age?
As we grow older, the brain changes and the mind isn’t as sharp as it used to be
Many older adults make simple memory mistakes that come naturally with aging, but they often worry that Alzheimer’s is the culprit.
In fact, almost half of people over the age of 65 who don’t have Alzheimer’s or dementia still experience some memory loss, according to Alzheimer’s Canada.
As we grow older, the brain changes and the mind isn’t as sharp as it used to be. But this process actually starts as early as our 30s when our brains start to shrink, a natural sign of aging, which affects thinking abilities and memory.
As we age, it becomes more difficult to transfer short-term memories into detailed, long-term memories. For example, the name of someone you just met isn’t always permanently stored in the brain.
It also becomes trickier to access specific information, such as remembering the password for an online account that is used infrequently or the phone number of a distant relative.
But not all aspects of memory are affected by aging. We continue to acquire new knowledge and improve our vocabulary as we get older. We can keep improving cognitive skills through playing an instrument or doing crosswords, for example.
Managing fears of Alzheimer’s is important since chronic anxiety and stress can damage the brain and increase the risk of depression and dementia. If you’re worried about your memory, there are some ways to determine what’s normal for your age. What’s a normal memory mistake and what’s not? It is normal to get stuck on an acquaintance’s name, but not to forget the name of a close loved one.
It is normal to get lost in unfamiliar places, but not to get lost in a place you used to know like the back of your hand.
It is normal to forget to buy an item or two from the store, but not to forget that you just went to the store.
It is normal to not know the exact date (to be off by a day or two), but not to be completely disoriented in time (e.g., thinking that it is 2007).
It is normal to forget some of the details of an event (e.g., if you are telling someone about a podcast you listened to yesterday), but not to be unable to describe what the event was even about.
It is normal to miss the occasional appointment because you forgot about it or failed to check your calendar, but not to forget about appointments on a regular basis.
It is normal to forget why you went into a room (e.g., you forgot that you went to grab a book), but not to be unable to focus and complete many of your daily tasks.
It is normal to tell someone the same story or joke on different occasions, but not to tell the same story or joke repeatedly within a single conversation.
If you or a loved one has serious memory concerns, raise them with your family doctor. Anyone over the age of 40 can take a free, 20-minute memory test through cogniciti.com. This scientifically validated assessment offers an objective look into brain health and can be helpful to do before seeing your doctor.
It is also helpful to jot down detailed examples of the issues you’ve experienced. Don’t be afraid to be persistent and request a cognitive assessment.
If you’re experiencing natural memory changes as part of aging, keep the brain in tip-top shape and even improve memory and thinking abilities with these lifestyle changes:
Get the heart pumping — Aerobic exercise, whether it’s pool exercises or going for a walk, for one hour, three times a week, does wonders for brain health. Studies have shown that sedentary older adults who started a fitness program saw improvements to their memory and problem-solving skills. They were even able to reverse the brain’s shrinkage.
Manage health conditions — Treating physical and mental health conditions, such as high blood pressure, diabetes, anxiety and stress, is essential because they significantly affect how well you can think and remember. Take prescribed medication and visit your doctor regularly.
Eat healthy — What you eat can help you retain cognitive function and brain health during aging. A brain healthy diet should include eating raw leafy vegetables daily and fish, beans and nuts several times a week, along with low-fat dairy products, whole grains and lots of vegetables and fruit.
Learn more about natural memory changes and strategies to improve recall at a free public talk, in partnership with the Alzheimer’s Society of Toronto, on July 12 (6 to 7:30 p.m.) at the Barbara Frum Public Library Auditorium. Please RSVP at alz.to on the events page or call Remy Sookhai at 416-640-6317.
Baycrest also offers a Memory and Aging Program, one of the few brain health workshops for healthy older adults around the world that helps seniors take control of their memory change experience and optimize their brain health. Visit the Baycrest website for more details at baycrest.org. Nicole Anderson is an associate professor of psychiatry and psychology, and senior scientist at Baycrest Health Sciences. Doctors’ Notes is a weekly column by members of the U of T Faculty of Medicine. Email doctorsnotes@thestar.ca.