We may not always realize it, but our brains are constantly using memory. They retrieve stored information while also taking in and filing away new data throughout the day.

Take a moment to think about how often you use your memory in everyday life. During a typical week, what kinds of things do you rely on your memory for?

Memory is important for obvious practical reasons—like remembering facts and figures for a job, recalling words for a crossword puzzle, or finding our way around town. Our memories also tell us who we are and where we belong. Memory helps us build and maintain relationships by allowing us to recall people, conversations, and experiences we’ve shared.

Because memory plays such an important role in daily life, memory lapses can sometimes feel frustrating or concerning. But mild changes in memory are common with aging and are not always a sign of a serious condition.

How does memory change as we age?

Below, we take a look at common memory changes in detail and offer suggestions for how to address them. Simple strategies and healthy habits can help improve your everyday memory and make daily tasks easier to manage.

Memory change #1: Lack of attention

It may get harder to focus your attention on the important things and ignore what’s happening in the background. You might be distracted by something on the outside (a conversation in the next room, for example) or the inside (thoughts about the next day or the next week). Or you may “lose your place” in an activity you’re working on. All of these changes affect memory.

What you can do:

• Do only one thing at a time.
• Stop outside distractions. Turn off the TV, radio, phone, or other device, and keep others away when you want to do mental work.
• Keep a piece of paper or notebook handy to make a quick note about any off-topic ideas that come to mind. Then, refocus on what you were doing.
• To focus your attention on something you want to remember, describe it, make a mental picture of it, or think about what it means to you.

Memory change #2: Mental slowing

Some people notice changes in how quickly they process or recall information over time. Most notice this change before they are 50 years old. If you’re doing something complex that involves several mental steps, it may take more time and concentration. Familiar or highly meaningful tasks, on the other hand, may feel easier and more automatic.

What you can do:

• Take extra time, when needed, to do mental tasks.
• Do not be upset when you cannot learn or remember something quickly.
• If you want your memory to be faster, practice memory tasks that are important to you.
• If you want to recall something quickly, think about it often so that it becomes very familiar.

Memory change #3: Need for cues

As you get older, you may rely more on clues to help you remember things. For example, remembering where you met someone, what you talked about, or what they were wearing can help you recall that person later. These clues, called “cues,” help connect memories in your brain. But over time, it may become harder to form or use these cues automatically, which can make recalling information more difficult.

What you can do:

• When learning something new, think about the cues you could use.
• If you feel blocked when you try to recall information that you already know, think back to where and when you learned it.
• Think about related events, pictures, conversations, or scenes that might serve as a cue.
• Don’t stress. Relax and free up your thoughts when you have difficulty remembering the name of a person, place, movie, or book.
• Try to go through the alphabet, or close your eyes and imagine features of that item or person. These things can serve as cues for your memory.

Memory change #4: New learning challenges

With age, it may take longer to master something new. It might also take more effort to learn. You may need to review new information several times before you understand it. Things might not “stick” as easily as they did when you were younger.

What you can do:

• Be prepared to make an effort when you want to remember something new.
• Review new information many times.
• Personal meaning strengthens memory, so connect your new item to your life—your knowledge, your feelings, your experience.
• Stay mentally active. The more you use your brain on real-world memory activities, the better it will work for you.

Memory change #5. Lack of confidence

As we age, mild changes in memory and thinking are common. These changes can sometimes affect your confidence and cause worry or frustration. In some cases, anxiety about memory changes can make it even harder to remember information and may lead you to avoid situations that challenge your memory.

What you can do:

• Remind yourself that some mild memory changes can be normal.
• Do not buy into false stereotypes about memory and aging. Instead, focus on your memory potential.
• Practice those memory tasks that you do well.
• Work on tasks that are more challenging for you. The more you practice, the easier these memory tasks will be, and the more confident you will feel.

What factors can impact memory as you age?

The first signs of not remembering or of misremembering can be jolting. You might wonder whether you have a serious condition or are experiencing early signs of dementia. But before jumping to any conclusions, talk with your health care team about other factors that might be impacting your memory.

One often overlooked factor related to memory: your senses. Growing older means that we might not see or hear as well as we used to. And if we don’t see or hear something clearly, we will have difficulty remembering it. Be sure to get your hearing and vision checked regularly. If you need glasses or hearing aids, wear them every day.

Here are some other factors that may affect our memory:

• Lack of sleep can also result in memory problems. Try to follow good sleep habits such as not consuming caffeine or heavy meals right before going to bed. 
   
• Physical health issues like fever, strokes, anemia, heart failure, diabetes, Parkinson’s, infection, alcoholism, and drug addiction can all affect memory.
   
• Mental health issues, such as depression, grief, anxiety, or stress can impair memory. 
   
• Finally, look at the medications you take. Have you noticed any differences since you started taking certain medications? Drug side effects can also impact our memory and cognition. 

Talk with your health care team about changes you can make that might improve your memory—such as exercising regularly, getting enough sleep, and reviewing your medications. Understanding these factors can help you navigate the memory changes you are experiencing.

Source

1. National Council on Aging. Aging Mastery Program (AMP). Memory Matters.