These experiences are more commonly related to attention issues rather than true memory problems. They can also be indicative of other (seemingly unrelated) issues that need addressing, like too much stress or too little sleep, explains Karen D. Sullivan, PhD, ABPP, founder of Pinehurst Neuropsychology in North Carolina and creator of the I Care for Your Brain program. But that doesn’t mean you shouldn’t work on strengthening and supporting your memory “muscle,” especially since changes in memory are a natural part of aging.
How Memory Changes as You Age
While memory issues typically start becoming more common in your 60s or 70s, changes can start as early as your 30s and 40s, says Elizabeth Chrastil, PhD, assistant professor of neurobiology and behavior at the University of California Irvine. No need to panic, though, as it’s unlikely these changes will noticeably impair you or even affect your daily functioning. “Normal aging in the early stages is quite small and subtle,” she says, adding that if memory issues interfere with your daily life and ability to function, especially before 60, that’s not normal aging. The majority of differences have to do with what Chrastil calls maximum performance. For instance, while a younger adult might be able to remember perhaps 20 new pairs of names and faces, a midlife individual might remember 15, and an older person 11. “With healthy aging, you remember less and are slower—but not totally impaired,” she says. What’s more, Sullivan says, most memory issues associated with normal aging are almost always in what’s called short-term memory. Long-term memory, on the other hand, is largely immune to normal, age-related changes, as well as many subtypes of dementia, until the most advanced stages. “This may be because there are years and years of remembering those memories, so they get reinforced,” she says. It also has to do with where in the brain these typical age-related changes happen. “The area where most [long-term] memories are stored, in the gray matter of the cortex, remains quite healthy in people who are experiencing normal cognitive aging.”
Keep Your Brain Strong and Sharp
Of course, just as you exercise to keep your heart, muscles, and bones strong, you should also be engaging your brain regularly to support mental fitness. “There’s clear evidence that cognitive engagement throughout life supports a better memory into older adulthood,” Sullivan says. Activities like reading, writing, completing puzzles, and playing board games are associated with higher cognitive performance and may even help protect against age-related diseases like dementia. But remember that having new experiences and learning new skills are the key. “It’s not just doing the crossword puzzle or Sudoku every day, since once you’ve figured out some strategies for them, they become more of a habit,” Chrastil says. Instead, learn a new language or hobby, meet new people, and get out of your comfort zone. Lifelong learning and social interaction are essential. One suggestion? “When you’re interacting with people, talk about your childhood experiences to help keep them fresher,” she adds.
8 Strategies and Habits to Improve Your Memory
While the above activities and habits for brain health will largely help support and improve long-term memory, there are other things you can do to improve short-term memory. Here are eight healthy strategies to give your memory a boost.
