Allison Liu, a brain health coach and expert in helping people get their brain younger, healthier and stronger, struggled with early warning signs of memory loss in her late forties. Forgetting what she was saying in the middle of saying it, feeling increasingly irritable and struggling with panic attacks, she felt she was losing her sense of self. Adopting a science-based approach,
Have you ever walked into a room only to forget why you went there? Or maybe you’ve struggled to recall the name of someone you’ve known for years? Experiences like this are common as people age. The increasing memory lapses in midlife can often leave people wondering: Why is this happening? Is it just part of getting older, or is something more going on?
The answer isn’t simple. Memory loss in midlife doesn’t stem from a single cause; it’s the result of a variety of factors–some of which we have control over and others we don’t. This complexity explains why there isn’t a ‘silver bullet’ drug to prevent or reverse memory decline. However, by understanding what is happening in your brain, and recognizing the early signs of memory loss, you can take practical steps to slow the process or prevent it altogether.
Why does memory loss happen in midlife?
As we reach our 40s and 50s, subtle changes in memory and cognitive function can become more noticeable. However, memory loss doesn’t suddenly appear–it’s a gradual process that can start long before we notice it. The brain, like any other part of the body, is subject to wear and tear over time. The reasons for memory lapses are often multifaceted and can include:
Aging: As we age, the connections between brain cells, known as synapses, can weaken. The production of certain chemicals that help with memory and learning, like dopamine and acetylcholine, also declines.
Stress and anxiety: Mental health is tightly linked to memory. Prolonged stress or anxiety can interfere with the brain's ability to store and recall information, as stress hormones like cortisol can damage the hippocampus, the region responsible for memory.
Sleep deprivation: Sleep plays a crucial role in memory consolidation. If you’re not getting enough sleep, or if your sleep quality is poor, your brain doesn’t get a chance to solidify the day’s memories. This can lead to difficulties in concentration and recalling details.
Hormonal changes: Especially for women, midlife brings hormonal changes during perimenopause and menopause, which can impact memory and cognitive function. Fluctuations in estrogen levels, for example, are linked to brain fog and forgetfulness.
Chronic health conditions: Conditions like hypertension, diabetes, and even heart disease can affect blood flow to the brain, which in turn impacts cognitive health. Poor circulation can deprive brain cells of oxygen and essential nutrients.
These factors combine to create a "perfect storm" for memory lapses, which is why the experience can feel so confusing and frustrating. It’s not just one thing that is off balance; it’s a mix of physical, emotional, environmental and lifestyle factors.
Don't ignore the early signs
One of the biggest mistakes we make is brushing off these early warning signs as just part of aging. While occasional forgetfulness is normal, consistent memory lapses—like frequently misplacing objects, struggling to follow conversations, or having trouble finding the right word—shouldn’t be ignored. The good news is that, even though these issues are common, they aren’t inevitable.
Addressing memory loss early can make a significant difference in maintaining brain health over time. The earlier you start, the better chance you have of preserving and improving your cognitive function. The brain has an amazing ability to adapt and reorganize itself—a concept known as neuroplasticity—which means there is always potential to strengthen memory, no matter your age.
Five practical steps to protect your memory
So, what can you do to protect your memory as you navigate midlife? While no magic cure exists, there are effective, science-backed strategies you can adopt today to boost brain health and safeguard your memory. Here are five steps you can take to get started:
1. Prioritize sleep
Your brain needs quality sleep to function optimally. During deep sleep, the brain clears out toxins and consolidates memories. Aim for 7-8 hours of uninterrupted sleep each night. If sleep is an issue, establish a consistent bedtime routine, minimize screen time for at least one hour before bed, and avoid caffeine later in the day.
2. Exercise regularly
Physical exercise is one of the best things you can do for your brain. Exercise increases blood flow to the brain, promotes the growth of new neurons, and helps with memory retention. Even moderate activity, like brisk walking, for 30 minutes most days of the week can have a positive impact on memory.
3. Manage stress
Chronic stress takes a heavy toll on the brain. Practice stress-reducing activities like meditation, yoga, deep breathing, or simply taking time for hobbies and relaxation. Even a short 10-minute meditation session can lower stress hormones and improve focus and memory over time.
4. Keep learning
Engaging in mentally stimulating activities can help keep your brain sharp. Learning new skills, reading, doing puzzles, or even taking up a new hobby like playing a musical instrument can strengthen cognitive pathways and improve memory function. The key is to keep challenging your brain in new ways.
5. Eat brain-healthy foods
What you eat matters for brain health. Diets rich in omega-3 fatty acids, antioxidants, and vitamins (like the Mediterranean diet) have been shown to support cognitive function.
Incorporate foods like fatty fish, leafy greens, berries, and nuts into your meals. Also, try to limit processed foods and sugars, which can contribute to inflammation and cognitive decline.
Related: Addressing 14 health and lifestyle factors could prevent nearly half of global dementia cases
It’s never too late to start
Memory lapses in midlife can feel unsettling, but the important thing to remember is that they are not an inevitable part of aging. There is a lot you can do to maintain and even improve your memory, but it starts with recognizing the signs early and taking action. By prioritizing sleep, managing stress, staying physically active, and feeding your brain with the right nutrients and mental challenges, you can slow memory loss and stay sharp for years to come.
Don’t wait until memory problems become severe. Take the first step toward strengthening your memory by implementing these strategies in your life. Whether you're in your 40s, 50s or later, know that you have the power to change your brain. If you're ready to embark on a journey to supercharge your brain, join the Sharp Minds community today. Let's work together to keep your mind sharp and thriving as you age.
Allison Liu, Brain Health & Memory Rescue Coach
Allison Liu, a brain health coach and expert in helping people get their brain younger, healthier and stronger, struggled with early warning signs of memory loss in her late forties. Forgetting what she was saying in the middle of saying it, feeling increasingly irritable and struggling with panic attacks, she felt she was losing her sense of self. Adopting a science-based approach, which she uses with her clients today, she increased her own ‘brain reserve’, improving her memory, mood and relationships. She now coaches clients around the world through a personalised plan to prevent or slow down cognitive decline so they can remain present with those they love. Her mission: Staying sharp for life.
