What Is Normal Age-Related Memory Loss?

“What was that person’s name again?” “Why did I walk into this room?” If these questions sound familiar to you, congratulations, you’re human. 

As you age, these little lapses in memory may become more frequent, leaving you feeling frustrated and wondering if you’re losing your edge. Some memory loss is normal with age, but if you notice patterns with forgetfulness or confusion, there could be cause for concern. 

If you’re afraid you’re not quite as sharp as you used to be, we’re here to help you understand what’s going on inside your brain. We’ll explain what is considered “normal” age-related memory loss, and signs that could be red flags. 

We’ll also talk about ways to support your brain health as you age and keep your mind sharp into your golden years. 

Why Our Memory Changes With Age

Before we get started, let’s talk about what causes the mind to change with age. The passage of time changes our bodies and our brains. 

These changes make our brains process differently. Although it may seem like your brain is on vacation, that isn’t the case. The systems inside the brain responsible for memory and processing just need a bit more support. 

From a biological standpoint, here’s what’s going on inside your body that leads to changes in memory.

• Slower processing time. As we age, some parts of the brain begin to shrink. This leads to a reduction in “processing time,” meaning it takes you longer to think things through.
  
• Side effects from medication. Some medicines may cause “brain fog” or have negative cognitive side effects, particularly in elderly patients.
  
• Lifestyle factors. Sedentary lifestyle, an unhealthy diet, smoking, and drinking alcohol in excess can all cause changes in memory and cognition.
  
• Hormonal changes. Yes, you can blame your hormones for your memory changes. As you age, hormone production slows, affecting memory.
  
• Reduction in blood flow to the brain. The narrowing of blood vessels that lead to the brain (due to the buildup of cholesterol) can cause a decrease in blood flow.
  
• Oxidative stress and inflammation. Cells in the brain are susceptible to oxidative stress just like all cells in the body. This can lead to changes in cognitive function.
  
• Preexisting health conditions.  Alzheimer’s disease, diabetes, stroke, and other medical conditions can change cognitive ability.
  
• Sleep issues. Not getting enough sleep and not getting enough quality sleep can lead to changes in brain activity.
  
• Depression. Over time, depression can lead to negative cognitive changes.

The brain fog you’ve been experiencing could simply be a sign of the normal aging process. 

What Is Considered “Normal”

Normal age-related memory loss is common, and while not everyone experiences it, most people will struggle with the following issues from time to time as they age. 

• Forgetting a name or an appointment from time to time. You missed your annual eye exam and forgot the doctor’s name. Not a problem as long as you remember it later on.
  
• Walking into a room and forgetting why you’re there, but remembering later.
  
• Losing your keys, phone, wallet, etc., but eventually finding them again.
  
• Taking longer to learn new skills.
  
• Feeling like a word is on the tip of your tongue, but not being able to immediately recall it.
  
• Being more easily distracted

These instances can be frustrating, and as you age, it may seem like they occur more frequently. However, if they resolve on their own and do not interfere with your ability to care for yourself, there’s usually no cause for concern. 

When To Be Concerned

Sometimes changes in memory can indicate a more serious condition. If your memory issues begin to interfere with your daily life, it’s worth talking to your healthcare provider. 

Here are some symptoms that could be red flags. 

• Trouble following conversations
• Losing track of time
• Forgetting recently acquired information repeatedly
• Asking the same questions or telling the same stories over and over again
• Getting lost in places that are familiar to you
• Mood or personality changes that last more than 2-3 weeks at a time
• Confusion
• Trouble with daily tasks like driving, cooking, or caring for yourself

If you experience these symptoms, you could be experiencing Mild Cognitive Impairment (MCI) or the early stages of Alzheimer’s disease. Symptoms that are related to dementia usually worsen over time. If you’re concerned you could be experiencing these symptoms, keeping a log of your symptoms may be helpful. 

Understanding Types of Memory Affected by Age

Memory in your brain is similar to memory in a computer. There are different types of memory used for different purposes. Some types of memory are more susceptible to age-related changes than others. 

• Short-term memory.  The most recent events that take place in your daily life are stored in short-term memory. Short-term memory is extremely susceptible to age-related changes. This is why you can’t find your keys or your coffee cup.
  
• Working memory. Your working memory is like your short-term memory, but more complex in that it involves using the information your short-term memory is storing. For instance, if someone calls out a sequence of numbers to you, working memory allows you to recite it back and add two to each digit. Working memory also slows with age.
  
• Semantic memory.  Semantic memory is where you store general information like facts and knowledge. Your semantic memory is less likely to be disturbed by your age.
  
• Episodic memory.  Your recollection of specific events is your episodic memory. This type of memory fades slowly over time, which is why it is hard for you to remember your own fifth birthday party with precision and clarity.
  
• Procedural memory. Procedural memory refers to memories of learned skills, like riding a bike or playing an instrument. These are usually unaffected over time. 

Although you might forget a name or lose your keys from time to time, you’re probably still crushing your weekly trivia night. If you want to keep up the good work, there are some easy ways you can protect your brain and your cognition as you age. 

Memory-Boosting Habits

Getting older isn’t doom and gloom. There are definite, scientifically researched ways to support your brain health as you age, so you can minimize the effects of aging on the brain and enhance your memory. 

1. Never Stop Learning

Your brain loves a challenge. Learning a new skill, picking up a new hobby, or mastering a new language can help keep your brain active and sharp. 

These activities help your brain build cognitive reserve, or your brain’s ability to find new methods of getting something done. Puzzles, reading, and problem-solving also help support your brain’s neuroplasticity. Neuroplasticity is how your brain reorganizes itself and forms new pathways and connections. 

2. Never Stop Moving

Exercise increases blood flow to the brain and stimulates neuron growth. Not to mention, it has numerous other health benefits. Exercise also releases serotonin and helps elevate your mood. For brain support, aim to get 150 minutes of exercise per week. Bonus point for adding resistance training and cardiovascular training to your lineup. 

3. Sleep Well

Sleep allows your brain to clean house, organize new information, and eliminate unneeded data. Without sleep, your brain may become home to unnecessary garble that can be a detriment to your cognitive abilities. Most adults need between seven and nine hours of sleep each night. 

4. Adopt a Brain-Boosting Diet

Your diet can make or break your waistline, and it can also cause your brain to misfire or operate full throttle. Avoiding excess sugar, highly processed foods, and trans fats can help support your brain health. 

Adding in more vegetables, fruits, whole grains, and lean protein is the best way to make sure your brain is getting all of the macronutrients and micronutrients it needs to operate correctly. 

5. Stay Social

Maintaining social connections helps support brain health. In Blue Zones, where residents consistently live to be over age 100, octogenarians thrive by relying on their friends and loved ones. Social connection may be more difficult with age, but the benefits for your brain are unmatched.

6. Take a Brain-Loving Supplement

Diet is foundational to your brain’s health, but you can go a step further in promoting your brain’s ability to “age gracefully.” Taking a brain-healthy supplement is a smart choice. One to try? Fatty15.

Fatty15 is the first and only supplement that contains the pure, vegan-friendly version of C15:0. This odd-chain, essential saturated fatty acid has been shown to bolster cell membranes, repair broken mitochondria, improve liver enzymes, support gut health, and boost metabolic and cognitive health. 

How Does C15:0 Affect Cognitive Health?

This latest Office of Naval Research-funded study explored fatty15’s potential to directly benefit brain health using an independently run, third-party panel that screened for neuroprotective molecules. 

As shared in the International Journal of Molecular Sciences, C15:0 had two dose-dependent activities that support cognitive health:

• Fatty15 inhibits fatty acid amide hydrolase (FAAH).  To better understand what this means, let's start with endocannabinoids. Endocannabinoids are “happy” molecules made by our bodies that naturally balance healthy immune responses in our brain and support our cognitive health.
  

Unfortunately, as we get older, an enzyme called FAAH rapidly breaks down endocannabinoids, resulting in age-related declines in cognitive function. By inhibiting FAAH, however, fatty15 can support healthy levels of our oh-so-wonderful happy molecules, not just to protect our brain health, but also to support healthy sleep, better joint comfort, and calmer moods. Yes, please.

• Fatty15 inhibits monoamine oxidase B (MAO-B). To better understand what this means, let's start with dopamine. Dopamine is a key messenger in our brain that supports healthy memory and mood, resulting in improved cognitive function. As we get older, however, an enzyme called MAO-B increasingly breaks down dopamine.

Here’s the good news: by inhibiting MAO-B, fatty15 can help to maintain healthy dopamine levels in the brain, which, in addition to protecting brain health, can also support calm moods and better sleep. Further, as described by Knoll and Ruehl et al., MAO-B inhibitors have also been shown to extend the lifespan of both rats and dogs.

Due to the many anti-aging benefits of MAO-B inhibitors (aka fatty15), these molecules have been proposed as a means to slow biological aging and protect against age-related cognitive decline. Well, that’s pretty exciting.

These newly discovered activities of fatty15 are consistent with prior human studies showing that people with higher C15:0 levels have better overall cognitive performance scores, including better memory and better mood. 

FAQs

What is normal memory loss in aging?

Minor changes in memory as a person ages are considered normal. This includes losing items or occasionally not being able to find your words. These situations are common and within the range of normal memory changes.

Is it normal for a 90-year-old to be forgetful?

Yes, it's common for 90-year-olds to experience forgetfulness as part of the normal aging process. Forgetfulness that impedes a person’s day-to-day life may indicate dementia and should be discussed with a doctor. 

How can you improve short-term memory loss in the elderly?

Improving short-term memory loss in elderly people focuses on a combination of cognitive exercises (like puzzles and crosswords) and lifestyle changes. Physical activity is also important, and ensuring a person has plenty of social interaction also improves cognitive function. Sleep is necessary for the brain, and elderly adults should ensure they get plenty of sleep. 

Remember What Matters

Memory may change with age, but it doesn’t all go downhill. Some parts of our memory may sharpen over time. Older adults usually report better judgment, more emotional stability, and a deeper appreciation for minute details in their lives. 

The key to a healthfully aging brain is knowing what is normal and what might need attention. Through active lifestyles, healthy diets, and fatty15, you can support your brain through every stage of your adult life. 

Sources:

Normal Cognitive Aging | PMC

Cognitive impairment in depression: recent advances and novel treatments | PMC

Frontiers | About the Distinction between Working Memory and Short-Term Memory

What is cognitive reserve? | Harvard Health

Efficacy of dietary odd-chain saturated fatty acid pentadecanoic acid parallels broad associated health benefits in humans: could it be essential? | Scientific Reports

Ferroptosis: An Iron-Dependent Form of Nonapoptotic Cell Death