You may not remember every factor or strategy, but over the years, we’ve regularly addressed memory problems in people as they age. But it’s always helpful to do a bit of review, and to add new insights and studies as they arise. After all, few of us can remember everything we need to know about staying physically and cognitively healthy as the years add up. So let’s dive into some ongoing and new insights about memory problems and aging.

As you may remember, there are 2 types of memory: short-term, which allows us to retain information that is immediately useful, such as where you park or what items you should grab as you head out the door. The other is long-term memory, including experiences from long ago or momentous life occasions that stay with us for years. Both of these require you to “imprint” this info into your brain, then store it, and then retrieve it. If you’re trying to do too much when you first receive the info, it’s not uncommon to forget, which suggests you may need to pay more attention to important matters when they occur. But in our multi-tasking world, it’s understandable if you don’t always imprint everything into your brain. And it’s not uncommon, as you get older, to have the occasional “senior moment” when something temporarily slips your mind. The problem becomes when memory lapses increase or interfere with your day-to-day activities.  For example, if you have trouble remembering how to execute some usual tasks (like doing your laundry), or you find yourself repeating questions or stories frequently, or you can’t navigate what were previously familiar places- these are all signs of worrisome memory loss that should prompt further investigation. If you’re observing these worrisome memory problems in others, here are some tips for how to raise your concern in a gentle, non-confrontational way. 

There can be many causes of memory loss, well beyond the onset of dementia, including dehydration, depression, hearing loss, sleep problems, social isolation, vitamin deficiencies, stress, and medication side effects. When it comes to medications, drugs can disrupt both short-term and long-term memory, so it’s important to understand whether any of the medications you take are affecting your ability to form, retain, or recall memories. Among the most worrisome drugs are anti-anxiety meds, antihistamines, anti-seizure meds, incontinence drugs, painkillers, sleep aids, and anti-depressants. For more on the impact of medications on memory loss, close your pill box and click here. 

Speaking of vitamin deficiencies, new research has just been published about Vitamin K deficiencies and age-related memory decline. According to this new research from Tufts University, conducted in rodents, low Vitamin K levels may lead to increased brain inflammation and fewer newly formed neurons in your hippocampus, the part of the brain key to memory and learning. While more research needs to be conducted on humans, and this is not a signal to start taking a Vitamin K supplement, the research does suggest that Vitamin K may play a vital role in memory and cognition support as the brain ages. Thus, once again, diet appears to be important for brain health, and in this case, memory functioning. So, how to enhance your Vitamin K intake through diet? Try such veggies as broccoli, kale, green peas, Brussels sprouts, or spinach. Or, with fruits, consider kiwi or blueberries, or eggs and soybeans. To learn more about the impact of Vitamin K on memory, grab your cookbook and read here. And if you’re open to widening your nutritional intake, a recent Washington Post article on the value of choline for memory health may also be of interest.

Finally, while there is much debate and inadequate scientific research about the value of an array of supplements (or memory pills) to support your aging memory, there is one additional study that may be worth considering. Last year, a study came out examining the effect of Bacopa on cognitive functioning and memory support. Long used in traditional Ayurvedic medicine, Bacopa has traditionally been used for such problems as insomnia, epilepsy, and memory, and it’s considered useful for improving concentration, alertness, and mental flexibility. While the study was small (only 74 participants), and more research needs to be conducted, this substance does seem to be catching the attention of the research community. As we await further evidence of its effectiveness and safety in supporting memory preservation, you can take a look at one aging expert’s analysis here.