Dementia and memory loss: Causes, risks, and prevention

Written by: Anna Davis Reviewed by: Dr. Claire Hsing, DPT, Dr. Linda Ercoli, PhD

How does our memory change as we get older?

As we grow older, it's natural for some cognitive changes to occur. Age-related cognitive decline refers to the gradual reduction in mental abilities such as memory, reasoning, and processing speed. It's important to recognize that changes in the brain are a normal part of aging, just like changes in the rest of the body.

Some of these changes are actually positive. With age often comes greater emotional resilience and life wisdom, and a deeper perspective on experiences.

Some types of memory often remain stable as we age:

Language abilities, including grammar, vocabulary and reading comprehension.
Semantic memory, which involves general knowledge and facts
Procedural memory, which helps you remember how to do things like ride a bike.

At the same time, certain memory functions may decline slowly over time. For instance:

Episodic memory, which helps you recall recent events (like what you ate for dinner last night), may become less sharp. Processing speed—how quickly you interpret and respond to information—can slow down.
Working memory, or the ability to hold and update information temporarily (like remembering a phone number just long enough to dial it), may weaken.

Normal vs. abnormal memory changes

As we age, it's normal to experience mild memory lapses. Occasionally forgetting where you parked your car, misplacing your keys, or taking a moment to recall someone’s name are typical signs of normal age-related memory changes. These brief lapses are often due to slower information processing or recall—not actual memory loss—and the information usually returns shortly after.

In contrast, abnormal memory changes may signal a more serious issue. If forgetfulness begins to disrupt your daily life—such as regularly missing appointments, losing track of monthly bills, or frequently struggling to find common words during conversations—it could be a sign of serious cognitive decline or the early stages of dementia.

Other warning signs of abnormal memory problems include:

Getting lost in familiar places, such as your neighborhood
Difficulty following recipes or completing tasks you’ve done for years
Confusion about dates, seasons, or the current year
Frequently repeating questions or forgetting recent events
Withdrawing from social activities due to memory difficulties

If you notice signs of abnormal memory changes or rapidly worsening memory changes, it may be time to meet with your healthcare provider.

Know the difference: Mild cognitive impairment, dementia, and Alzheimer’s disease

As we get older, some memory changes are normal, but abnormal memory changes may be a sign of more serious conditions like mild cognitive impairment (MCI), dementia, and Alzheimer’s disease.

Mild cognitive impairment (MCI)

MCI is when you notice memory loss or confusion that is more than normal for your age, but it doesn’t interfere with daily activities.
People with MCI might forget recent conversations, feel disorganized, or struggle to find the right word.
About 23% of adults over 65 have MCI, which is much more common than dementia or Alzheimer’s disease.

Dementia

Dementia is an umbrella term for serious memory loss, especially with short-term memory, and can affect other skills like language and reasoning that interfere with everyday activities of daily living. The specific form of dementia is determined by the types of abnormalities found in the brain.
Dementia is diagnosed when memory and thinking problems interfere with daily life, and when certain medical test results indicate cognitive decline or brain abnormalities. According to the CDC, around 4% of adults over 65 have dementia.

Alzheimer’s disease

Alzheimer’s disease is a type of dementia caused by specific changes in the brain, like a buildup of certain proteins. There are two types of abnormal proteins in the brain of people with Alzheimer’s disease—amyloid proteins and tau proteins.
The abnormal proteins found start to build up in the area of the brain that controls memory and can spread to other areas over time.
- These changes affect nerve cells (neurons) and make it harder for them to communicate with each other.
People with Alzheimer's disease also have chemical imbalances in their brains which affect their memory and their mood.

Other types of dementia include dementia with Lewy bodies and mixed dementia (meaning having two or more types of dementia at the same time), which involve different changes in brain cells and blood vessels.

While some memory loss is normal with age, it’s important to watch for signs that might need medical attention. Similar to other medical screenings, it’s recommended that adults 60 and older get a brain health, memory, or cognitive screening. Make sure to speak with your doctor about your cognitive health, even if just to get a baseline.

Early signs and diagnosis of dementia

The early stages of dementia often show up as mild cognitive impairment. Signs include:

Memory loss
Trouble with language
Difficulty planning or finishing tasks
Drastic personality change

These symptoms are a warning sign of dementia, but they don’t always lead to a diagnosis. Doctors use certain tests, such as brain scans and blood tests, to diagnose dementia. They also give tests of mental abilities which assess memory, language, and other thinking skills. A diagnosis of dementia depends on your test scores and how your symptoms affect your daily life.

Your family and friends may notice signs of cognitive impairment even before you do, so lean on them to help develop an understanding of your symptoms over time.

It’s important to meet with a healthcare provider if you are concerned or having trouble functioning in daily life. Getting an early diagnosis can help you and your family members slow the progression of cognitive loss, plan for the long term, and find the right support.

What increases the risk of dementia?

Research shows that 45% of dementia risk comes from things we can change, like our habits and lifestyle choices.

Several factors can increase your risk of dementia:

Certain medical conditions, such as high blood pressure, diabetes, and heart disease, can damage blood vessels and reduce blood flow to the brain.
Untreated mental health conditions, including depression.
Substance abuse can lead to brain changes and cognitive impairment.

How to lower your risk of dementia

You can take steps to lower your risk, even as an older adult:

Connect with others: Social engagement is also crucial for brain health. Keep in touch with family members and friends, and join clubs or community groups to keep your mind active.
Check hearing and vision: Problems with hearing or vision can make confusion worse. Get your hearing and vision checked each year.
Exercise regularly: Physical activity can slow cognitive decline and lower your risk for dementia by reducing inflammation in the brain and help maintain brain function. Even light exercise, like a daily walk or a Bold chair cardio class, can make a big difference.

Living well after a dementia diagnosis

If you or a loved one gets a diagnosis of dementia, you can still take steps to maintain your quality of life:

Spend time with others: Join a support group (online or in-person), or talk with loved ones on the phone. Lean on your social network for help with daily tasks.
Keep a routine: Doing the same activities each day helps the brain. Use reminders or calendars to help remember new information.
Stay active: Exercise keeps your body and brain strong. It also lowers the risk of falls and helps you recover faster if you get sick.
Stay engaged in activities and hobbies: You may need to modify the hobbies so that they are do-able, or find new ones.

Exercises to combat memory loss

Exercise is not just about keeping your body fit, it’s also crucial for maintaining and maintaining brain health. Here are simple exercises that can help with memory loss and support long-term brain health:

Walking: A daily walk, even for 20 minutes, helps improve blood flow to the brain and supports nerve cells. Walking is easy to start and gentle on the body.
Light aerobic activities: Activities like gentle cycling, swimming, or Bold’s chair cardio classes can lower high blood pressure and boost oxygen to brain cells, which is important for older adults.
Balance and stretching: Simple stretching or balance exercises, like Bold’s yoga or Tai Chi classes, keep you steady, improve coordination, and may help protect areas of the brain linked to memory and problem solving.
Dual-task training: Performing two tasks simultaneously, such as by combining cognitive and physical tasks in Bold’s brain training and balance classes, is proven to help mimic real-life scenarios and prevent cognitive decline.

Remember, you are not alone. Many older adults and their family members face similar challenges. Early diagnosis and support can make a big difference in the long term. Keep moving with Bold, stay connected, and take care of your brain and body for a healthier future.