Last week, my friend Martin called me twice in one afternoon — both times to tell me the same story about his grandson's piano recital.

He laughed when I pointed it out, but later admitted he'd been forgetting things more often lately. "It's probably just age," he said. But is it always that simple?

After sixty, many people start noticing lapses in memory — a misplaced wallet, a forgotten name, a moment of blankness mid-sentence. Some of that is completely normal. Some, though, deserves a closer look.

Dr. Ronald C. Petersen, M.D., Ph.D., Director of the Mayo Clinic Alzheimer’s Disease Research Center, has long studied how to distinguish normal cognitive aging from early disease. He emphasizes that memory changes alone don’t always signal Alzheimer’s — what matters most is whether those changes interfere with daily functioning. His research on mild cognitive impairment (MCI) has been foundational, showing that MCI represents a transition state: individuals may have memory deficits “greater than expected for age” yet still maintain everyday independence.

1. When Forgetting Is Just Part of Getting Older

A healthy aging brain isn't losing information; it's just retrieving it more slowly. The hippocampus — the brain's memory hub — naturally shrinks a little with age, and communication between neurons takes longer.

Experts like Dr. Ronald C. Petersen, a leading researcher at the Mayo Clinic Alzheimer’s Disease Research Center, note that certain types of forgetfulness — such as occasionally blanking on a name, walking into a room and briefly forgetting why, or misplacing items and later retracing your steps — are often normal parts of aging. According to Mayo Clinic sources, these lapses are not usually disruptive to essential daily functions: people who experience them typically still manage their finances, medications, appointments, and social interactions independently. What differentiates benign forgetfulness from more serious memory conditions like mild cognitive impairment (MCI) is whether the memory changes begin to interfere with everyday living.

2. When It's More Than "Just Age"

Sometimes, forgetfulness crosses into territory doctors take seriously — called mild cognitive impairment (MCI). Dr. Petersen, who first defined the term, describes it as "a measurable decline in memory or thinking that's greater than expected for age, but not severe enough to disrupt daily independence."

Still, it's an early warning sign. Studies show that about 10–15% of people with MCI progress to dementia each year.

You might notice:

Repeated questions: Asking the same thing multiple times without remembering you did.

Confusion in familiar settings: Getting lost in a neighborhood you've lived in for years.

Difficulty with routine tasks: Struggling to follow recipes or keep track of appointments.

If these memory lapses feel more frequent, don’t ignore them — but don’t panic. Experts, including Dr. Ronald C. Petersen of the Mayo Clinic Alzheimer’s Research Center, recommend starting with a cognitive evaluation. During this work‑up, physicians often check for reversible causes of memory decline, such as thyroid problems, vitamin B12 deficiency, or side effects from medications. Early detection of these issues can sometimes lead to treatments that improve—or at least stabilize—cognitive function.

Here's what to do:

Book a memory check-up: Primary doctors can perform screening tests like the MoCA (Montreal Cognitive Assessment).

Keep a journal: Note patterns — what you forget, when, and how often. It helps doctors spot trends.

Review your health: Manage blood pressure, blood sugar, and sleep — all strongly linked to brain health.

3. How to Protect and Strengthen Memory After 60

According to research and Alzheimer’s experts, lifestyle habits — such as a brain-healthy diet, regular exercise, social engagement, and continued mental activity — can help reduce the cognitive impact of aging. While we can’t stop aging, evidence shows that such habits support neural resilience and may slow cognitive decline.

Three research-backed strategies stand out:

Eat brain-nourishing foods: Diets rich in omega-3s, berries, and leafy greens are consistently linked to slower cognitive decline.

Stay socially connected: Group activities, games, or volunteering protect against memory loss by engaging emotional and cognitive circuits.

Challenge your brain: Switch up routines, try strategy games, or take online courses to build mental flexibility.

According to Dr. Ronald C. Petersen, director of the Mayo Clinic Alzheimer’s Disease Research Center, staying active — physically, mentally, and socially — is one of the most powerful ways to build cognitive resilience. His studies and public guidance show that regular aerobic exercise, intellectual engagement, and meaningful social interaction are linked to slower decline in thinking and memory. While these habits may not guarantee prevention, the research suggests they can delay cognitive aging and strengthen the brain’s reserve.

Memory changes can be unsettling, but they're not always a sign of disease. They're often gentle reminders that the brain, like any system, needs care and exercise. So when you forget a word mid-sentence, take a breath, smile, and give yourself time. But if your forgetfulness begins to change your daily rhythm, follow the advice of experts like Dr. Petersen: don't guess — get checked.

Because the earlier you understand what your memory is telling you, the better you can protect it — and keep your stories, names, and moments exactly where they belong.