Memory changes are a normal part of getting older. Just like the rest of our body, our brain changes too. But how can you tell what’s normal memory loss, versus possible signs of serious conditions like dementia and Alzheimer’s disease?

Keep reading to learn about how our memory changes with age, what puts you at risk for dementia, and what you can do to help protect your brain health or handle a diagnosis.

How does our memory change as we get older?

As we age, we notice that our memory, reasoning, and processing speed may be different. Positive changes can happen too, like greater emotional resilience and life wisdom, and a deeper perspective on experiences.

There are types of memory that usually stay the same with age:

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

At the same time, other memory functions may slowly get worse over time. For instance:

• Episodic memory may get less sharp. This is the type of memory that helps you recall recent events, like what you ate for dinner last night. 
• Processing speed—how fast you interpret and respond to information—can slow down.
• Working memory can weaken. This is the ability to hold and update information temporarily, like remembering a phone number for long enough to dial it.

What memory changes are normal vs. abnormal?

As we age, it's normal to experience mild memory lapses. For example, it’s normal to misplace your keys or take a moment to remember an acquaintance’s name. These types of problems can be caused by slower information processing or recall, not actual memory loss. The missing information usually comes back to you.

There are also abnormal memory changes that may signal a more serious issue, like if being forgetful starts to affect your daily life. You might find yourself regularly missing appointments, losing track of monthly bills, or frequently struggling to find common words during conversations. These could be signs of serious brain health decline or the early stages of dementia.Other warning signs to look out for:

• Getting lost in familiar places, like your own neighborhood
• Trouble following recipes or doing tasks you’ve done for years
• Getting confused about dates, seasons, or the current year
• Frequently repeating questions or forgetting recent events
• Avoiding social activities because of memory problems

If you notice signs of worrying memory changes or feel like your memory is quickly getting worse, you should reach out to your healthcare provider. They can help you figure out what’s going on. 

What’s the difference between mild cognitive impairment, dementia, and Alzheimer’s disease?

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 worse 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 in conversation. 
• About 23% of adults over 65 have MCI. This makes it much more common than dementia or Alzheimer’s disease.

Dementia

• Dementia refers to any serious memory loss, especially involving short-term memory. It can affect other skills like language and reasoning that interfere with your daily life.
• You can be diagnosed with dementia when your memory and thinking problems interfere with daily life, and certain medical test results show you have 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. People living with Alzheimer’s disease have two types of abnormal proteins that build up in their brains—amyloid proteins and tau proteins.
• These abnormal proteins start to build up in the area of the brain that controls memory. They can spread to other areas over time. The changes affect nerve cells (neurons) and make it harder for these cells to communicate with each other.
• People with Alzheimer's disease also have chemical imbalances in their brains. These can affect memory and 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). These involve different changes in brain cells and blood vessels.

It’s important to watch for signs that your memory loss is abnormal, and you might need medical attention. Adults 60 and older should 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.

What are the early signs of dementia?

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

• Memory loss
• Trouble with language 
• Trouble planning or finishing tasks
• Serious personality changes

Remember: These are just warning signs. If you notice these symptoms, you may not have dementia, but it’s important to get checked out. Doctors use certain tests, like brain scans and blood tests, to diagnose dementia. They can also assess your memory, language, and other thinking skills. Your test scores and how your symptoms affect your daily life will determine if you’re diagnosed with dementia.

One thing to be aware of: Your family and friends may notice changes in your brain health even before you do. They can help you understand any changes over time. 

It’s important to meet with a healthcare provider if you are worried or having trouble functioning in daily life. Getting an early diagnosis can help you and your family members make a plan and find the right support.

What increases the risk of dementia?

Some dementia risks are things we can change, like our habits and lifestyle choices. Others are related to our genetics or other factors we can’t change.  Some things that 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. If you’re living with these conditions, you can work with your health care team to manage them through medication and lifestyle changes. 
• Untreated mental health conditions, including depression. If you are struggling with your mental health, reach out for help. 
• Substance abuse can lead to changes in your brain. Substance use disorder is treatable, and you’re not alone. When you’re ready to get help, you can talk to your primary care physician or ask a loved one to help you find resources. 

How can I lower my risk of getting dementia? 

Taking care of your health is the best thing you can do to lower your risk of dementia. There are other steps you can take to lower your risk:

• Connect with others. Staying social is very important for brain health. Keep in touch with family members and friends, and join clubs or community groups to keep your mind active.
• Take care of your hearing and vision. Problems with hearing or vision can make confusion worse. Get your hearing and vision checked each year.
• Stay active. Did you know that physical activity can slow cognitive decline and lower your risk for dementia? It reduces inflammation in the brain and helps maintain brain function. Even light exercise, like a daily walk or a Bold chair cardio class, can make a big difference.

If I get diagnosed with dementia, what happens next?

Everyone will have a different reaction to getting a dementia diagnosis. However you feel, your reaction is OK. Your health care team will help you make a plan to support you.If you or a loved one gets a diagnosis of dementia, you may find it helpful to:

• 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.
• Stick to a routine. Doing the same activities each day helps your 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.
• Keep up with activities and hobbies. Find ways to keep enjoying the things you love, and think about new activities you might enjoy. 
• Get mental health support. Many people find it helpful to get mental health support after a diagnosis. You can ask your primary care physician for recommendations. 

Can exercising help reduce memory loss?

Exercise keeps your body fit and helps with brain health. Even simple exercises can help with memory loss and support long-term brain health:

• Walking. A short daily walk can help improve blood flow to the brain and support nerve cells. Walking is easy to start and gentle on your body. 
• Light aerobic exercise. Activities like gentle cycling, swimming, or Bold’s chair cardio classes can lower high blood pressure and boost oxygen to brain cells. This is important for older adults.
• Balance and stretching. You can try simple stretching or balance exercises, like Bold’s yoga or Tai Chi classes. These exercises keep you steady, improve coordination, and may help protect areas of the brain linked to memory and problem-solving.
• Dual-task training. This is when you do two tasks at the same time. The types of exercises found in Bold’s brain training and balance classes can help protect your brain health.

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.