5 Science-Backed Ways to Protect Your Memory as You Age

Ever walk into a room and completely forget why you went in there? Or find yourself struggling to remember the name of a movie you just watched?

First of all, take a deep breath: you are not alone. It is completely normal to notice small changes in your memory as the years go by, and it is just as normal to feel a little worried about it. But here is the empowering truth grounded in actual science: your brain is incredibly adaptable, and there are proven, everyday habits you can adopt right now to protect your memory and keep your mind sharp.

Based on the latest research from top health and aging institutes, here are five of the best ways to support your memory:

1. Get Your Heart Rate Up

When it comes to memory, physical activity is like a magic pill. Research shows that aerobic exercise, activities that get your heart pumping like brisk walking, cycling, or swimming, is the single best type of movement for your memory.

• Why it works: Aerobic exercise increases blood flow to your brain and actually encourages the growth of brand-new cells in the brain’s “memory center.”
• Bonus tip: If you want to improve your working memory, or your ability to hold onto information and use it in the moment, try mind-body exercises like Tai Chi or yoga.

2. Prioritize Your Memory Processing Time (Sleep)

We often think of sleep as simply resting our bodies, but for your brain, it is the busiest time of the day.

• Why it works: While you sleep, your brain undergoes a process called “memory consolidation.” This is when your brain takes the short-term memories from your day and permanently files them away into long-term memories. If you skimp on sleep, your brain does not get the time it needs to save that information. Aim for 7 to 9 hours of quality sleep a night.

3. Feed Your Brain

Your overall eating habits have a direct impact on your brain’s aging process. A diet rich in vegetables, berries, and healthy fats like olive oil gives your brain the fuel it needs to function.

• What about supplements? While you should always get your nutrients from food first, recent clinical trials have shown that taking a daily multivitamin can significantly improve memory test scores in older adults. There is also evidence that DHA, an Omega-3 fatty acid found in fish oil, can help improve learning and memory.
• Always talk to your doctor or pharmacist before starting any new vitamins to make sure they are safe for you.

4. Have a Chat with a Friend

Socializing is not just fun; it is a literal workout for your memory.

• Why it works: Having a conversation requires you to pay attention, recall information, and respond in real time. Studies show that people who maintain active social lives, whether that means calling family, volunteering, or having coffee with a neighbor, have a much lower risk of memory decline than those who are isolated.

5. Protect Your Heart and Manage Stress

Your brain relies on your heart to pump a steady supply of oxygen-rich blood. By managing your blood pressure, cholesterol, and blood sugar, you are directly protecting your memory.

• Take a breath: Chronic stress is hard on the heart and the brain. Research shows that practicing relaxation techniques, like mindfulness meditation, can actually create positive physical changes in the parts of your brain responsible for memory and attention.

6. Fuel Up with the MIND Diet

What you put on your plate has a direct impact on your memory and focus. Experts recommend the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, an eating plan specifically created to protect brain health and slow cognitive decline. It is a hybrid of the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diet.

• What you can do: Focus on eating plenty of plant-based foods. Fill your diet with green leafy vegetables, berries, nuts, beans, whole grains, poultry, and fish. Use healthy fats like extra virgin olive oil.
• What to limit: Try to cut back on red meat, butter, cheese, fried foods, and highly processed sugary snacks, which can cause inflammation in the body and brain.

Next Step

You do not need to make all of these changes all at once. Choose one memory-boosting activity to start this week, whether it is talking to your doctor about starting a multivitamin, going for a walk, or setting up a lunch date with a friend.

Any information provided on this website is intended for general educational purposes and is not intended to be medical advice. You should always consult with your own medical provider about your health and medical questions and never rely on this or any other website alone to make medical decisions. Do not delay seeking medical advice or disregard any medical advice you have received from your provider because of anything you read on the website.