As people grow older, changes in memory are normal—but they don’t have to be debilitating, experts say. According to Dr. Daniel Lesley, a neurologist at Remo Health, a virtual dementia care company, slower recall is a common part of aging, but memory can often be supported with practical strategies.
“You aren’t quite as sharp as you were, but if you give yourself a minute or a hint, the memory usually comes back,” said Lesley. He emphasized the importance of developing habits, like writing things down, to make information more accessible and manageable.
When memory issues arise, Lesley advises first checking for reversible causes. Factors like poor sleep, stress, low vitamin B12 levels, infections, and autoimmune diseases such as lupus can all mimic signs of dementia. “Look at the things we can fix,” he said, urging individuals to discuss specific concerns with their primary care doctors.
Establishing a routine can also ease the mental load, Lesley added. Repeating daily activities at the same time and setting designated spots for keys and glasses can reduce cognitive strain. “If you’re constantly juggling a chaotic schedule, you’re putting unnecessary pressure on your brain,” he explained.
While brain-training games have grown popular, Lesley warns they may not provide real-world benefits. Instead, he suggests lifelong learning—such as taking a new class or picking up a second language—to build cognitive reserves that have a lasting impact.
Maintaining a strong social network is another powerful way to support memory and thinking skills. “Social activity is what people are built for,” Lesley said. Engaging in conversations keeps the brain active by introducing unpredictable elements and new ideas. He also pointed to the link between hearing loss and dementia, encouraging anyone with hearing difficulties to seek medical advice promptly.
Writing information down or creating a memorable phrase or jingle can further reinforce memory, Lesley noted. “If you just listen to something, it might go in one ear and out the other. Writing it down or making it catchy creates multiple pathways to recall it later,” he said.
Other recommendations include minimizing clutter to avoid visual distractions and taking control of financial matters to reduce anxiety. Lesley highlighted that stress related to financial insecurity can significantly impair cognitive function, citing studies that show it can lower IQ scores.
By taking these proactive steps, experts say, individuals can maintain mental sharpness and better navigate the memory challenges that come with aging.
