At a Glance

Q: Is memory loss a normal part of getting older?
A: Some forgetfulness, like misplacing items or taking longer to recall names, is normal with age. But memory problems that disrupt daily life may signal dementia or another condition.

• Normal aging affects recall, not daily function.
• Dementia causes confusion and lost independence.
• Habits like exercise, diet, and learning protect brain health.

Nearly 8 in 10 adults over 40 believe they’ll experience cognitive decline, and nearly half expect to be diagnosed with dementia, says a 2025 AARP study. It’s a fear that looms large as we age. But not all decline is inevitable. 

“Just because you forget small things as you get older doesn’t mean you have dementia,” says Dr. Akil Patel, vascular neurosurgeon. “But if you start forgetting how to drive home from work, or can’t remember the names of loved ones—those are red flags that need to be evaluated.”

But while aging’s effects on the brain are unavoidable, some of the cognitive decline we feel is inevitable actually isn’t. Understanding what’s normal and what’s not can help us take better care of our brains—and our independence—for years to come.

What’s normal memory loss and what’s not?

“As we age, the brain naturally begins to shrink,” says Dr. Patel. “This process, called brain atrophy, usually starts to accelerate around age 60. It’s part of normal aging, but how much and how quickly it happens can vary from person to person.”

Brain atrophy affects certain areas of the brain more than others. “The hippocampus, which helps with memory, tends to shrink first,” Dr. Patel explains. “The frontal lobe, which helps us make decisions and exercise good judgment, also changes over time. Even the temporal lobe, which helps us pay attention, can be affected.”

Which means some forgetfulness is normal. Misplacing your keys or needing an extra moment to recall a name doesn’t necessarily mean something’s wrong.

In other words, mild changes in memory and attention are typical; more severe disruptions in daily function are not.

How to keep your brain healthy

While genetics play a role, lifestyle habits have a significant impact on aging. Research shows that what’s good for your heart is good for your brain, and simple habits can help preserve cognitive function for years to come.

1. Eat for your mind.
Include foods like leafy greens, berries, whole grains, fish, and nuts. They’ve been shown to support brain health and reduce dementia risk. Limiting processed foods and sugar also helps maintain mental clarity.

2. Move your body.
“Exercise increases blood flow to the brain and helps form new neural connections,” Dr. Patel explains. Even walking or swimming a few times a week can boost both mood and memory. Aim for 150 minutes of moderate activity per week.

3. Keep learning.
Reading, doing puzzles, or learning a new skill encourages the brain to adapt and stay sharp. In fact, these activities can also help the brain recover from traumatic events. “The brain can rewire itself, even after an injury like a stroke,” Dr. Patel notes. “That’s one of the most fascinating things about it.”

4. Stay connected.
Social interaction reduces the risk of depression and dementia. Make time for friends, family, or group activities. Your brain thrives on connection.

5. Rest and relax.
Sleep is when the brain clears out toxins and consolidates memory. Aim for seven to nine hours a night, and manage stress through mindfulness, prayer, or relaxation exercises.

The bottom line

Aging may bring change, but it doesn’t have to bring decline. By combining healthy habits with regular checkups, you can protect your brain—and your independence—for years to come.