We’ve all experienced it. Introduced to some new people in a social setting, you feel confused as to who was whom when discussing the gathering later that evening. Or, when asked a question, it takes you longer to retrieve the answer than it previously might have. Or maybe a friend references a great meal you shared and you can’t remember the get-together at all. Does this mean you’re on your way to dementia? Likely not. In “normal aging,” people start to notice little points of forgetfulness or delayed retrieval in their 40s or 50s. And while there’s data to show that 40% of adults over 65 do display some age-related memory loss, only 1% of that group will go on to develop dementia. Just like the rest of your body as you age, brain cells diminish, maintaining fewer connections with other neurons and storing fewer chemicals necessary for sending messages to other neurons. In fact, as some researchers make clear, “Maintaining memories is not only a drain on our metabolism, but too much unnecessary information can slow down or hamper retrieving specific memories.” So it’s not necessarily indicative of catastrophe if you begin to feel a bit more forgetful, have more trouble multitasking, or are more easily distracted as you get older.

When does it make sense to get things checked out, just to be sure nothing more sinister or serious is going on? According to a recent post from The Mayo Clinic, the first indication of a more serious problem would be if forgetfulness begins to affect your day-to-day life. Are you having difficulty with everyday conversations? Forgetting words when you start a sentence or incorrectly mixing up words? Are you having trouble negotiating once-familiar places? Do your everyday objects suddenly wind up appearing in odd places (like putting clean laundry in your kitchen cabinet rather than a dresser drawer?) Do others complain you are asking the same questions repeatedly? Those are all telltale signs that something more than normal may be going on- though not necessarily the beginning of dementia. From lack of sleep to new medications to too much alcohol- all could be the cause of your new memory problems and many can be addressed. If a loved one suggests there’s a problem, or you yourself are concerned, a visit with your primary care physician can help you determine if your issues fall within a normal range for your age. Or you may want to have a memory screening test through an online virtual appointment, to see if further investigation is warranted. The Alzheimer’s Foundation of America offers online virtual appointments to determine whether you need deeper probing of your memory problems. Their screening is free, confidential, and requires no insurance- just a computer, tablet, or smartphone and a web camera. To find out more, click here.

In the meantime, if you want to do what you can to better support your memory going forward, here are a few ideas. First, according to a recent article in Vox, think of memory as not something automatic but rather an active process that requires attention to remember people, places, and events. If you’re distracted or uninterested, you’ll likely not put down long-lasting memories of an event. As author Allie Volpe makes clear, “You can get impoverished memories for past events because you were never really there in the first place.” Other tips offered by this article include taking a moment to reflect at the day’s end on what you experienced and want to remember. And be proactive in areas where you believe your memory is weak- for example if you’re likely to forget an event, set yourself a reminder. And one other way to support your memory? New research suggests that foods high in flavonols appear to help slow memory decline. With their antioxidant and anti-inflammatory properties, such foods as kale, tomatoes, tea, and wine are associated with these memory-support results. To find out more, fire up the tea kettle and read here.