November 4, 2026

Memory Changes and Dementia as We Age

Memory Changes and Dementia as We Age

Dr. Claire Arcidiacono, ND

Memory changes as you get older can seem to pop up out of nowhere. One day your fine, the next thing you know is you are walking into a room and have no idea why your there. And let us not forget the ever common “where did I put my keys/phone/remote”? If this sounds familiar that’s because memory changes during aging are more common than you would expect. Family history can also increase the risk of memory loss as well as the overall fear of memory related illnesses such as Alzheimer’s disease. But just what can you do if you have a family history of disorders that lead to memory loss as we age? What can you do if you just simply find yourself a bit more forgetful than you would like? It is a lot to cover so let us get into it, shall we?

Let us start at the very beginning. How can you distinguish between normal memory changes and dementia? By the time we reach 65 years old almost 40% of us will have some form of memory loss. This memory loss is typically mild enough that it does not affect our day-to-day life. Is it a pain in the butt if you forget where you put your keys? Yes, does it affect your ability to conduct activities of daily living such as eating? No. And that is a big distinction. I always say that normal memory loss does not impact your ability to live whereas in contrast the memory changes that occur with dementia can and do impact your ability to conduct normal daily functions. Please see the chart below to compare normal aging and the signs of dementia. (1)

Memory changes due to age vs Dementia symptoms (1)

Memory changes associate with Age

Dementia

You are experiencing difficulties with memory, but:

They are not noticeably disrupting your daily life,
They are not affecting your ability to complete tasks as you usually would,
You have no difficulty learning and remembering new things and
There is no underlying medical condition that is causing your memory problems.

Examples of Signs of memory loss as a part of normal aging

You are unable to remember details of a conversation or event that took place a year ago.
You are unable to remember the name of an acquaintance.
You forget things and events occasionally.
You occasionally have difficulty finding words.
You are worried about your memory, but your friends and relatives are not.

Your memory loss is severe to the point where:

It is affecting your daily life and ability to stick to your normal routine,
You are finding it difficult to learn new things,
You are finding it difficult to complete tasks you’re familiar with and
Others close to you are also starting to notice changes in your abilities.

Examples of Signs of dementia

You are unable to recall details of recent events or conversations.
You are unable to recognize or know the names of family members.
You forget things or events more frequently.
You have frequent pauses and substitutions when finding words.
Your friends and relatives are worried about your memory, but you are not aware of any problems.

What are the most common risk factors for dementia? Alzheimer’s disease is a disease that damages the brain. This damage leads to dementia and memory loss. That being said the largest risk factor for dementia and memory loss is age! In fact, more than 9 out of 10 people with dementia are over 70 years old! Of course, we all know that age is a huge risk for memory loss however did you know that the typical age for diagnosis of dementia is between 80-85 years old! Anything that can impact blood flow to the brain can also lead to dementia and memory changes. This can include high blood pressure, blood vessels that are twisted, leaky or blocked or any problems with the blood vessels that supply the brain. Having diabetes or a stroke can also impact blood flow to the brain. There can also be a genetic component in dementia development.

While more studies are needed to definitively link menopause with dementia in my clinical experience, the hormone changes experienced during menopause (and let us not forget perimenopause!) are a risk factor for dementia and memory loss. (2)

One aspect of dementia and memory loss as we age is lifestyle. It is important not to forget how some aspects of lifestyle can negatively impact memory. Lifestyle risk factors can include being sedentary. Regular exercise can improve circulation (as I have talked about in other blogs) and has been linked to better brain function. A poor diet (high in sugar, saturated fat and empty calories) is problematic for many reasons. One of which is clearly the lack of nutrients our brains need. Smoking as well as alcohol consumption are also linked to cognitive decline. Then there’s sleep! Never underestimate how important heathy sleep is to our memory. In my experience this is especially important for perimenopause and menopausal women. Why do I say that? Because hot flashes (a well-known aspect of menopause) can impact sleep quality! Certain recreational drugs and even prescriptions can lead to memory changes. (3)

Memory changes are just one aspect of dementia. In this blog I really want to focus on what you can do to help to keep your memory strong as you age. This is because in my clinical experience memory changes are a huge part of aging. Even in those who never develop a diagnosis of dementia they can find that memory changes occur as they age. So, what can you do to help keep your memory healthy and at its peak?

Studies have found a Mediterranean style diet to be helpful in reducing dementia risk. (4) If you find you need help with your fruit and vegetable intake do not forget about Invite’s extensive line of powders! Check out Greens Hx, Reds Hx, Purples Hx, and for a combination of both Fruit and vegetable see Organic Greens!
Some studies have found that omega 3s can help reduce the risk of dementia. While using omega 3s for more advanced diseases is still controversial, studies have found significant improvement in those with very early-stage illnesses. (6) Please see Invite’s Fish Oil, Krill Oil advanced, and even our Bio-Mega!
Newer studies have found Alcar to be helpful in working with dementia. While there was still a decline in functional and cognitive abilities it was statistically less in those taking Alcar (7, 8). Please see Invite’s Alcar with Ala, Super Focus IQ and Cognition Hx!
Inositol has been found to help with symptoms of dementia. (9) Please see Invite’s Super Focus IQ!
Phosphatidylserine has been found in studies to help improve memory. (10) Please see Invite’s Phosphatidylserine as well as our Super Focus IQ!

Do not forget to correct any nutritional deficiencies! For help with this please see Invite’s complete line of multivitamins. There is one for everyone!
Do not forget about lifestyle! Learn a new skill every day. Plan your daily tasks and follow a routine that includes putting items such as your keys, wallet and even glasses in the same place every day. †

- It is important to maintain our general health by eating well and getting enough sleep.
- Volunteering and even spending time with our friends and family can help support our memory.
- Going to the gym and being active is also especially useful.
- Limit intake of alcohol.
- Doing mind teasers such as crossword puzzles is also a helpful tool in protecting our memory. (11,12)

Sources:

https://www.alzheimersresearchuk.org/mediterranean-diet-associated-with-decreased-risk-of-dementia/
https://www.news-medical.net/news/20230407/The-association-between-omega-3-polyunsaturated-fatty-acid-intake-and-reduced-risk-of-Alzheimers-disease.aspx
https://alzheimersnewstoday.com/news/omega-3-supplements-help-slow-memory-decline-alzheimers/
https://pubmed.ncbi.nlm.nih.gov/1944900/
https://pubmed.ncbi.nlm.nih.gov/7723928/
https://pubmed.ncbi.nlm.nih.gov/8843494/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2966935/
https://www.nia.nih.gov/health/memory-forgetfulness-and-aging-whats-normal-and-whats-not
https://www.healthline.com/nutrition/ways-to-improve-memory#TOC_TITLE_HDR_12