Momentarily forgetting why you walked into a room, occasionally misplacing your wallet or keys, or struggling to find the right word become more common with age—and they’re usually nothing to worry about.

But many of us wonder when to actually be concerned enough to get a “checkup” for our mind.

When should I seek help?

Usually, the name, word or location you have forgotten eventually comes to mind. However, if this forgetfulness becomes very frequent, or if you find yourself putting in significant effort to track down lost items, it’s worth seeking professional help.

If someone you trust – like your spouse or adult children—notices your memory changes, that is another sign to get evaluated. Unfortunately, a person who is affected by cognitive decline often is not as aware of it as others are and may be defensive when this is brought up.

What puts me at risk for memory problems?

Memory problems may stem from both genetic and environmental factors.

• A family history of dementia increases your risk, so it’s important to get evaluated if symptoms arise.
• Other risk factors include smoking, poor diet, lack of sleep, stress and conditions like stroke, traumatic brain injury, heart disease or obesity.
• Obstructive sleep apnea can be a major problem for your brain (and heart and lungs) but often goes unrecognized.
• Sometimes what seems like a memory issue is actually an attention problem. Multitasking or frequently shifting focus can affect memory retention. You may be trying to handle too many things at one time and your brain simply can’t keep up.

How can I improve my memory?

To improve memory, several lifestyle changes can be helpful.

• Prioritize getting enough sleep, and as naturally as possible. Prescription sleep aids should be a last resort, as they may interfere with cognitive function. Sedatives like Xanax or Klonopin increase your risk for falls, and you may become dependent on them. Also, over-the-counter “PM” medications often contain ingredients that slow down cognition. Melatonin or certain magnesium supplements are usually safer options if treatment is needed.
• Physical exercise and mental stimulation, such as social interaction, can protect against memory loss, and often help with sleep.
• If you're feeling sad, angry or irritable frequently, consider getting screened for depression, as these emotions can impact memory.
• A healthy diet is essential. Following the MIND diet, which combines elements of the Mediterranean diet with foods that help prevent high blood pressure, may support cognitive health.
• Managing stress is crucial, as sustained stress hormone levels can raise blood pressure and impair memory. Learning stress management techniques like mindfulness or breathing exercises can help you cope better and protect your memory.
• If you or someone you know is experiencing memory changes—particularly if accompanied by difficulties with planning, problem-solving, language, visual perception, poor judgment or mood swings—it’s important to consult with your doctor.

Together, you may identify conditions that can be addressed to improve, treat or at least slow down, changes in memory.