🧠 Is It Normal Aging or Early Dementia? Know the Signs and What to Do

June is Brain Awareness Month. What better time to pay attention to our brain health, especially as we age?  Perhaps you're the caregiver for an older relative, and you're beginning to notice some memory lapses in them. Or maybe you're a woman over fifty, like me, and you've noticed that your memory and recall aren't as sharp as they used to be in your thirties.

Is this just a normal part of aging, or could this be a sign of early dementia? In this article, I will help identify the difference between normal aging and possible signs of early memory loss. 

Also, some things you can do each day to keep your brain sharp. I’m here to help you notice signs, get proactive about making healthy habits, and feel more confident about your mind.

🧓 What’s Normal Memory Loss with Aging?

As we get older, it’s entirely normal for the brain to slow down a little. Just like our joints may feel stiffer or we may not move as fast, our memory may not be as sharp as it used to be. These changes are typically mild and usually don’t interfere with daily life.

Here are a few examples of what’s considered normal age-related memory loss:

• Occasionally forgetting where you placed your keys, glasses, or phone. 👓

• Taking a bit longer to recall names or words, especially under pressure. 🤯

• Needing reminders for appointments or tasks now and then. 🥺

• Walking into a room and forgetting why you went in, then remembering later. 🤦🏾‍♀️

• Having a harder time multitasking or learning something new. 😩

These changes can be frustrating, but they don’t stop you from functioning independently or managing daily life.

🚩 What’s Not Normal and May Signal a Problem?

Memory issues that go beyond the occasional “senior moment” might be a sign of mild cognitive impairment (MCI) or early dementia. These include:

• Forgetting recent conversations or events more often.

• Repeating the same stories or questions without realizing it.

• Getting lost in familiar places or forgetting how to get home.

• Difficulty following a recipe, keeping track of bills, or managing medications

• Noticeable changes in decision-making, personality, or mood.

If you see these signs, don’t wait—talk to a doctor.

👉 Click here for a FREE download of the Mental Status Examination to take to your loved one's healthcare provider. 

Why It’s Important to Act Fast

Sometimes, minor memory issues can escalate into more significant problems. Research shows that 92% of those with cognitive decline don’t seek help early when they need it. Finding changes early can help doctors treat issues that are easier to address, such as identifying sleep disorders like sleep apnea, abnormal hormone levels like those associated with thyroid disorders, heart rhythm abnormalities, or nutritional deficiencies, to name a few. It can also help families plan.

Lifestyle Strategies That Protect Your Brain

Emerging evidence suggests that lifestyle plays a significant role in slowing or preventing cognitive decline. The 2020 Lancet Commission estimated that up to 45% of dementia cases could be prevented by addressing diet, exercise, social connection, and chronic disease management.

1. Move More
   Aim for 150 minutes a week of moderate exercise—walking, cycling, swimming. Studies have linked regular physical activity with a phenomenon known as neuroplasticity and lower rates of dementia. Neuroplasticity is the ability of the brain to change, adapt, and grow, no matter your age. Learn more about the fifty benefits of exercise. 

2. Eat Brain-Healthy Foods
   The Mediterranean, DASH, and MIND diets are rich in greens, berries, fish, nuts, and olive oil. These diets are strongly associated with slower cognitive decline.  A recent study also highlighted that nutrients like omega-3s, vitamin D, and magnesium are brain-protective. 

3. Challenge Your Mind
   Engaging in mentally stimulating activities daily, such as reading, solving puzzles, learning a new language, or playing a musical instrument, to build cognitive reserve and potentially delay the onset of dementia. 

4. Prioritize Sleep & Stress Reduction
   Poor sleep and chronic stress impact brain health. Getting 7–9 hours of sleep aids memory consolidation. Techniques such as mindfulness and meditation can help mitigate the harmful effects of stress. 

5. Manage Vascular & Metabolic Health
   Your metabolic health is closely linked to your weight, blood pressure, blood sugar levels, and cholesterol levels. If any of these metrics are abnormal, there is a link to reduced brain function. Know your numbers and get your weight under control. Discover more about metabolic health and your heart - what every woman needs to know.

6. Stay Socially Connected
   Social isolation not only leads to mood disorders but can also affect cognitive function. As we age, it can be challenging to form new social connections. Volunteering, participating in hobbies, and making new friends, including those younger than oneself, helps support mental resilience and lowers the risk of dementia.

👉Click here for a FREE Brain Healthy Food list

As an Independent Health Advocate and Literacy Consultant, I can help:

• Educate families and individuals on recognizing and responding to early warning signs.

• Facilitate proactive screenings with doctors and specialists to ensure timely and effective care.

• Co-design personalized brain-health routines, tailored to specific lifestyle interventions.

• Support caregivers with resources, safety advice, and emotional guidance.

   

Final Thoughts

Cognitive decline can be modulated, especially if we take action early and follow evidence-based lifestyle changes. It's essential to identify early warning signs and be proactive about nurturing brain health. These empower individuals and families to age well.

👉 If you’re noticing memory lapses in yourself or a loved one, you don't need to face this alone. Drawing on my extensive background as a physician, I can help you determine the next steps and craft a personalized brain support plan tailored to your specific needs.

I offer a complimentary 30-minute Support Strategy Session to help you decide whether we are a good fit to work together. Don't delay. Take action today. Your brain will thank you!