Many people worry about memory as they get older. Some slowing is a normal part of aging: it may take longer to learn something new or recall a name. But serious memory loss is not inevitable, and research increasingly shows that how we live affects how well our brains age.
A 2024 report by the Lancet Commission on dementia estimated that nearly half of dementia cases worldwide might be linked to 14 risk factors that can be changed. These include high blood pressure, hearing loss, physical inactivity, smoking, diabetes, social isolation, high cholesterol and untreated vision loss. No habit can guarantee protection, but these steps are good for your whole body.
Keep your heart healthy
What is good for your heart is good for your brain. High blood pressure, diabetes and high cholesterol can damage the blood vessels that supply the brain.
- Know your blood pressure, cholesterol and blood sugar numbers.
- Take prescribed medicines as directed.
- Do not smoke, and limit alcohol.
Move your body
Regular physical activity is one of the most consistently supported habits for brain health. Aim for the recommended 150 minutes a week of moderate activity, plus strength and balance exercises. See walking for fitness after 60.
Protect your hearing and vision
Hearing loss is one of the largest changeable risk factors identified in research. Get your hearing checked, and use hearing aids if you need them. Have regular eye exams too. Read signs it may be time for a hearing check.
Stay connected
Regular contact with friends, family and community is linked with better brain health and wellbeing. Volunteering, classes, faith communities and clubs all count. Read loneliness in later life: practical ways to stay connected.
Keep learning
Mentally stimulating activities may help build what researchers call "cognitive reserve." The best activities are ones that are new, a little challenging and that you enjoy:
- Learning a language or musical instrument.
- Taking a class in history, art or technology.
- Reading and discussing books in a group.
- Playing strategy games such as chess or bridge with others.
Sleep well
During sleep, the brain clears out waste and stores memories. Aim for 7 to 9 hours, and talk with your doctor about loud snoring or long-lasting insomnia. See how much sleep do older adults need?
Eat a balanced diet
Eating patterns rich in vegetables, beans, whole grains, fish and olive oil, such as the Mediterranean or MIND diets, are associated with healthy aging, though research on memory is still developing. See the Mediterranean eating pattern.
Care for your mood
Depression and long-term stress can affect memory and thinking. Treatment helps, so tell your doctor if you have felt down or lost interest in things for more than two weeks.
Know when to talk to a doctor
Some memory changes have treatable causes, such as medicine side effects, vitamin B12 deficiency, thyroid problems or sleep apnea. Read everyday forgetfulness or something more? for signs worth discussing with your doctor.
