Keeping Your Brain Sharp: Habits That Support Memory as You Age
Discover evidence-based habits that support brain health and memory as you age, from exercise and blood pressure control to sleep, hearing, and social connection.
Key takeaways
- Some mild memory changes are a normal part of aging, but memory loss that disrupts daily life is not.
- Controlling blood pressure, staying physically active, and protecting hearing are among the most promising ways to support brain health.
- Sleep, social connection, and lifelong learning also matter.
- See a doctor if memory problems are new, worsening, or noticed by others.
Forgetting where you left your keys or blanking on a name happens to everyone. But many people worry about memory as they age, especially if they've watched a loved one experience dementia.
The encouraging news: research increasingly shows that lifestyle factors affect brain health. While there's no guaranteed way to prevent dementia, a large international review by the Lancet Commission on dementia estimated that addressing modifiable risk factors could potentially prevent or delay a substantial share of dementia cases worldwide.
Normal aging vs. something more
| Normal age-related changes | Possible warning signs |
|---|---|
| Occasionally forgetting names or appointments, but remembering later | Memory loss that disrupts daily life |
| Sometimes searching for the right word | Trouble following or joining a conversation |
| Misplacing things now and then | Putting things in unusual places and being unable to retrace steps |
| Making an occasional poor decision | Consistently poor judgment, such as with money |
| Slower to learn new things | Getting lost in familiar places |
| Occasional missed bill payment | Trouble managing a budget or familiar tasks |
9 habits to support brain health
1. Control your blood pressure
High blood pressure in midlife is linked to higher dementia risk. The large SPRINT MIND trial found that intensive blood pressure control reduced the risk of mild cognitive impairment. Know your numbers and work with your doctor. See understanding blood pressure.
2. Stay physically active
Exercise increases blood flow to the brain and supports brain cell health. Aim for 150 minutes a week of moderate activity, such as brisk walking, plus strength training. Physical activity is one of the most consistently supported habits for brain health.
3. Protect your hearing
Hearing loss is one of the largest modifiable risk factors identified for dementia. Get your hearing checked, and use hearing aids if recommended. Over-the-counter hearing aids are now available in the U.S. for adults with mild to moderate hearing loss.
4. Get quality sleep
During sleep, the brain clears waste products, including proteins associated with Alzheimer's disease. Aim for 7 to 8 hours and get evaluated for sleep apnea if you snore loudly.
5. Stay socially connected
Social isolation and loneliness are linked to a higher risk of dementia. Stay in touch with friends and family, volunteer, join a club, or take a class.
6. Keep learning
Mentally stimulating activities like reading, learning a language or instrument, playing strategy games, and taking classes may help build "cognitive reserve," the brain's resilience.
7. Eat a brain-healthy diet
The MIND diet, a combination of Mediterranean and DASH diets, emphasizes leafy greens, berries, nuts, beans, whole grains, fish, poultry, and olive oil, while limiting red meat, butter, cheese, fried foods, and sweets. Research on the MIND diet is promising but still evolving.
8. Manage diabetes and cholesterol
Diabetes and high cholesterol affect blood vessels in the brain. Keep them well controlled.
9. Avoid smoking and limit alcohol
Smoking increases dementia risk. Heavy drinking damages the brain. If you drink, keep it moderate, and less is better.
Also protect your head. Wear a seatbelt, use a helmet for biking, and take steps to prevent falls. Head injuries are a risk factor for dementia.
Other conditions that affect memory
Sometimes memory problems are caused by treatable conditions, such as:
- Vitamin B12 deficiency
- Thyroid problems
- Depression and anxiety
- Medication side effects
- Sleep disorders
- Urinary tract infections (in older adults, these can cause sudden confusion)
- Dehydration
That's why it's important to see a doctor rather than assume memory changes are dementia.
What about brain games and supplements?
Some studies suggest that certain types of cognitive training may help specific skills. But there's limited evidence that commercial brain-training apps prevent dementia.
Many supplements are marketed for memory, but there's little strong evidence that supplements like ginkgo biloba, fish oil pills, or vitamins prevent cognitive decline in people without a deficiency. Talk to your doctor before taking any supplement.
When to see a doctor
Talk with your health care provider if you or someone close to you notices:
- Memory loss that disrupts daily life
- Trouble with familiar tasks, planning, or problem-solving
- Confusion about time or place
- Changes in mood or personality
- Withdrawal from work or social activities
Medicare covers an Annual Wellness Visit that includes a cognitive assessment. Early evaluation helps identify treatable causes, and newer treatments for early Alzheimer's disease make early diagnosis increasingly important.
The bottom line
Your daily habits matter for your brain. Stay active, control blood pressure, protect your hearing, sleep well, stay connected, and keep learning. And don't hesitate to talk with a doctor about memory concerns.
Last reviewed and updated: August 29, 2026
This article is for general information only. It isn't medical advice and can't replace a visit with your doctor, pharmacist, or other licensed health professional who knows your history. Read our full medical disclaimer.
