Keeping Your Brain Healthy as You Age: Habits That Help
Some changes in thinking are a normal part of aging, but healthy habits can support your brain. Here's what the research suggests.
Key takeaways
- Some mild changes in memory and thinking can be a normal part of aging, but dementia is not.
- Managing blood pressure, staying active, sleeping well, and staying socially and mentally engaged support brain health.
- See a healthcare provider if memory or thinking problems interfere with daily life.
Many people worry about memory as they get older. It's common to occasionally forget a name or misplace your keys. The National Institute on Aging (NIA) notes that some changes in thinking are a normal part of aging. However, serious memory loss and confusion are not normal and may be signs of a condition that needs medical attention.
While there's no guaranteed way to prevent dementia, research suggests that certain habits may help support brain health.
Normal aging vs. signs of a problem
More typical of normal aging:
- Occasionally forgetting names or appointments but remembering them later
- Sometimes having trouble finding the right word
- Taking a bit longer to learn new things
- Misplacing things from time to time
Possible signs to discuss with a doctor:
- Asking the same questions repeatedly
- Getting lost in familiar places
- Trouble following directions or managing bills
- Confusion about time, people, or places
- Changes in mood, personality, or behavior
- Difficulty with everyday tasks that used to be easy
Some memory problems are caused by treatable conditions, such as medication side effects, vitamin B12 deficiency, thyroid problems, depression, or sleep problems. That's why it's important to get checked.
Habits that support brain health
1. Manage your blood pressure
NIA highlights that high blood pressure, especially in midlife, is linked to a higher risk of cognitive decline. Controlling blood pressure is good for your heart and brain. Learn more in understanding blood pressure.
2. Be physically active
Regular physical activity is associated with better brain health and benefits many other aspects of health. Aim for the activity levels in our guide to exercise for older adults.
3. Eat a healthy diet
Eating patterns rich in vegetables, fruits, whole grains, beans, nuts, fish, and healthy oils support overall and heart health, which is closely linked to brain health. See healthy eating after 60.
4. Get enough sleep
Sleep plays an important role in memory and brain function. Most older adults need 7 to 8 hours a night, according to the CDC. Tell your doctor about snoring, gasping during sleep, or daytime sleepiness, which may signal sleep apnea. See our sleep hygiene tips.
5. Stay socially connected
NIA reports that social isolation and loneliness are associated with a higher risk of cognitive decline. Staying connected with family, friends, and community may help. See staying connected in later life.
6. Keep your mind active
Learning new skills, reading, taking classes, playing music, doing puzzles, volunteering, and engaging hobbies keep you mentally engaged. While research is still evolving on exactly how much these activities help prevent decline, they can improve quality of life and well-being.
7. Protect your hearing
Hearing loss can make it harder to stay engaged in conversations and social activities. Get your hearing checked, and use hearing aids if recommended.
8. Manage other health conditions
Work with your healthcare provider to manage diabetes, high cholesterol, and depression. Review medications regularly, as some can affect memory and thinking.
9. Avoid smoking and limit alcohol
Smoking harms blood vessels, including those in the brain. Drinking too much alcohol can affect memory and thinking. For help quitting smoking, visit Smokefree.gov.
10. Prevent head injuries
Wear a seatbelt, use a helmet for biking and similar activities, and take steps to prevent falls.
About "brain-boosting" supplements
Many supplements are marketed for memory and brain health. NIA notes that there isn't strong evidence that these products prevent cognitive decline or dementia. Talk with your healthcare provider before taking any supplement, as some can interact with medications.
The bottom line
There's no single guaranteed way to prevent memory loss, but many healthy habits support brain health: control blood pressure, stay active, eat well, sleep enough, stay connected, keep learning, and protect your hearing. These same habits benefit your overall health. If you or a loved one notices memory problems that interfere with daily life, talk with a healthcare provider.
Frequently asked questions
Do brain games prevent dementia?
Research on brain-training games is mixed. Staying mentally, socially, and physically active in a variety of ways is a reasonable approach.
Is memory loss always a sign of dementia?
No. Memory problems can have many causes, some of which are treatable. A healthcare provider can help find the cause.
When should I see a doctor about memory problems?
When memory or thinking problems interfere with daily life, are getting worse, or worry you or your family.
Sources
- National Institute on Aging. Brain Health.
- National Institute on Aging. Loneliness and Social Isolation.
- Centers for Disease Control and Prevention. About Sleep.
- Centers for Disease Control and Prevention. About High Blood Pressure.