Finding yourself more forgetful? Don’t worry just yet - there are many preventable and reversible causes of memory problems, especially if caught early and fixed.

This article explains how to re-balance your brain to reverse or slow-down memory changes.

We suggest you use this article to start a conversation with your doctor or healthcare provider to address your memory concerns.

For more on how memory problems are diagnosed, read this.

STEP 1: Understand your balance

Memory symptoms happen when the strength of our brain is outweighed by the damage that has accrued over a lifetime.

For the science behind brain balance (also called “cognitive reserve”), read this.

You can think of the brain like a set of scales, with things that build strength on one side, and things that cause damage on the other.

If you’re starting to get memory symptoms, it suggests that your brain is out of balance - there is either not enough strength or there is too much damage.

The good news is that scales aren’t set in stone - they move!

In at least 45% of dementia cases memory problems are preventable, and if addressed early enough can be reversed or slowed down.

The sooner you start, the better.

Download the handout and fill it out to see where you can increase strength and reduce damage, based on your personal circumstances.

STEP 2: Find your BIG causes

Based on clinical experience, often there are one or two BIG things that “tip” someone’s balance over the edge, causing symptoms to appear.

You’ll need to fix these first to improve your symptoms.

Here are 8 BIG causes of reversible memory problems to get you started.

1) Medications

Review your medications with a pharmacist for ones that can cause memory problems. These include things like:

• sleeping pills (lorazepam, temazepam, zopiclone)

• certain antidepressants like paroxetine or amitriptyline

• strong opioids like dilaudid (hydromorphone), oxycodone, etc

Do not stop without the guidance of a healthcare provider, as often these medications need to be slowly reduced to prevent withdrawal symptoms.

You can read this article on which medications to avoid if you’re becoming forgetful.

2) Alcohol

Reduce your alcohol intake. If you are drinking more than 3-4 drinks a day, read this article for advice on how to cut down.

3) Sleep and Sleep Apnea

Ask your doctor for a sleep study to check for sleep apnea if you snore. Read this article for more on sleep apnea.

Improve your overall sleep, even if you do not have sleep apnea. Read this article for more.

During menopause, stress and poor sleep can also impact our working-memory, making us easily distracted and harder to form memories (read this).

4) Emotional Health

Consider whether you might be feeling low (sad or depressed), or anxious (on-edge, worried).

This can be particularly noticeable if you are experiecing grief from the loss of a loved one.

Talk to your doctor about therapy, lifestyle, and medication options.

5) Lack of stimulation

Keep your mind active by:

• wearing hearing aids and glasses (if you need them). (Read this)

• making plans to see friends, family, or other social groups (Read this)

• learn new things and challenge yourself with a new hobby

The old saying “if you don’t use it, you lose it”, may have some relevance when it comes to memory and the brain!

6) Poor blood flow

Improve blood flow to the brain by focusing on your heart health - this includes:

• exercise (Read this).

• smoking cessation (Read this).

• managing blood pressure (the top number should be between 110-140)

• managing blood sugars (your 3 month average blood sugar, known as your “HbA1C” should be around 7.5%)

• maintain a stable weight (don’t lose or gain too much)

Talk to your doctor if you are unsure about your blood pressure, blood sugar, or weight goals.

7) Repeated falls

Ask for an occupational home safety assessment and physiotherapy referral for fall prevention if you have fallen and hit your head recently.

Even if the fall didn’t result in any “big” damage that made you seek medical attention, recurrent bumps to the head can cause concussions, which themselves can impact memory.

Joining balance exercises like pilates, yoga, and tai chi can also help prevent future falls. You can read other advice for managing falls here.

8) Other medical conditions

In a very small number of people, there are some medical conditions that can impact your memory.

Ask your doctor to check:

1. CBC, electrolytes, creatinine

2. Calcium, albumin

3. TSH, B12

4. HbA1C (for diabetes)

5. Other special tests if you are less than 65 or have an unusual story (ask your doctor)

6. Brain imaging - such as a CT scan or MRI

If any of these tests are very abnormal, your doctor should work with you to bring them back into a normal range.

However, if any of these tests are just slightly abnormal, they probably aren’t the cause of your changes to memory. You can still work with your doctor to bring them back into a normal range for good health, but they aren’t enough to explain your symptoms.

STEP 3: Stay consistent

Your memory likely changed gradually over the years as your brain balance became off-center - it will take time to gradually recover.

Don’t get discouraged if you don’t see changes overnight.

If your memory problems are coming from medications, alcohol, or sleep apnea, often you can see improvement in as little as 3 month once these issues are fixed.

If your memory problems are coming from heart-health, emotional-health, or lack of stimulation, this can take longer. You should still see some improvement in about 6 months, and in some people even sooner, but don’t get discouraged if you don’t notice immediate changes after one week of effort!

The important thing is consistency. For help with staying motivated, read this.

In closing…

• Memory problems appear when your brain balance (aka cognitive reserve) is tilted too far to the side of damage, rather than strength.

• To fix your balance, you need to fix the underlying cause

• 8 big, reversible causes include: certain medications, alcohol, poor sleep and sleep apnea, depression or anxiety, poor blood flow from poor heart health, lack of stimulation, and falls causing head injuries, and certain medical conditions.

• Even once your memory improves, continue to protect your memory by addressing any other preventable causes of dementia, with the aldora 18.

Disclaimer: The content on Aldora Health is for educational and informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. For more read our Terms of Use.