Alexis Irazoque, M.S., CCC-SLP
Memory is one of our brain’s superpowers. It helps us navigate daily life by remembering important things—whether it’s recalling names, following instructions, or simply remembering where we left our keys.
As we age, it’s normal to experience some changes in memory and cognitive skills. But that doesn’t mean you can’t take steps to keep your mind sharp. With the right strategies, you can improve your memory and continue thriving at work, at home, and in social situations.
Speech therapists are experts in helping people with memory issues improve their cognitive functioning. In this article, we share tips on keeping your memory sharp, along with the early signs of memory problems and when to seek help.
3 ways to keep your memory sharp
Your brain is the control center of your body, so taking care of it is essential for staying sharp as you age. Fortunately, there are many strategies that can help strengthen your memory and boost brain health. Here are a few recommended tips to keep your mind active and healthy:
1 Use external memory aids
Take advantage of technology or other aids to support your memory. Set reminders on your phone, use calendars for appointments, or make lists to keep track of tasks. If you need to remember to bring a book to a friend, place it by the door. These small habits can reduce mental strain and help you stay organized.
2 Stay mentally active
Engage in mentally stimulating activities, such as reading, doing crossword puzzles, or playing cards. Hobbies like quilting or pottery, or learning new skills like a language or an instrument, can challenge your brain and keep it sharp.
3 Make healthy lifestyle changes
Getting regular exercise, eating a balanced diet, and staying socially active all support brain health. Adopting these healthy habits can improve your memory and overall cognitive function.
These changes may not be something you can make overnight, but small steps count! Add a neighborhood walk to your routine, or try a free workout video on YouTube. Swap an unhealthy snack (chips and dip!) for a healthier option (carrot sticks with hummus!). Make a plan to connect with an old friend once a month.
By practicing these strategies, you can help preserve your memory and maintain mental sharpness as you age.
How do I know if I have a memory problem?
Signs of memory loss to watch for
It’s normal to experience some forgetfulness and memory changes as you age. However, certain signs may point to a more serious issue that needs medical attention. Mild cognitive impairment (MCI), for example, involves more significant memory decline than typical aging.
If you notice any of these early signs of memory problems, it’s important to talk with a healthcare professional:
Frequently forgetting important dates, appointments, or events
Difficulty remembering names of familiar people or common objects
Trouble following multi-step directions or routines
Asking the same questions repeatedly
Getting lost in familiar places or forgetting how to navigate common routes
Forgetting recent conversations, events, or activities
Losing track of dates, seasons, or time
Trouble remembering major life events
Difficulty learning and retaining new information
Changes in mood or behavior related to memory struggles
While it’s normal to sometimes forget a word or need a moment to remember directions, getting lost in familiar places or forgetting the names of close family members is not part of normal aging.
What causes changes in memory?
Many factors can contribute to changes in memory, especially as we age. Some of the most common causes of memory problems include:
The natural aging process
Alzheimer’s disease and other forms of dementia
Brain damage caused by stroke or traumatic brain injury
Mild cognitive impairment (a condition that involves noticeable memory loss but not to the extent of dementia)
Each of these factors can affect memory differently. Understanding them is key to finding ways to support your cognitive health.
What to do if you’re concerned about memory problems
If you or someone you know has signs of memory loss, talk with a doctor or a speech-language pathologist. A speech therapist can help determine the cause of memory decline and develop strategies to improve your cognitive functioning.
How speech therapy can help improve your memory
As mentioned above, it’s normal to notice changes in our memory as we age. However, if these changes become concerning, speech therapy can be a helpful way to address memory issues.
Speech therapists who specialize in cognitive-linguistic communication can work with you to improve your cognitive skills. Your speech therapist will teach you practical strategies you can use every day. For example, they might show you how to organize information by breaking it into smaller chunks, or use visual cues to help remember important details. They may also recommend creating routines and checklists to reduce the load on your memory.
If you’re experiencing changes in your thinking skills, don’t hesitate to contact your healthcare provider to explore how speech therapy can improve your quality of life.
