Forgetting where you put your keys sometimes is normal. But many people worry about their memory as they get older, especially if a parent, grandparent, or other family member has struggled with memory loss.
Here is some good news: memory is not just something that happens to you. There are real, research-backed habits that support brain health, and you do not need a special diet, supplement, or expensive program to start.
Small, steady steps matter more than any single big change. Below are seven things you can start this week to protect your memory, along with why each one matters.
Why Small Habits Matter to Protect Your Memory
The brain is connected to the rest of the body. What affects your heart, blood vessels, sleep, and mood also affects your brain.
Research shows that several everyday habits are linked to a lower risk of memory decline over time.¹ None of them require perfection. The goal is to build habits you can actually keep up, not a strict routine you will abandon in two weeks.
1. Move Your Body Every Day
Physical activity increases blood flow to the brain and may help protect the areas involved in memory and learning.²
You do not need an intense workout. A 20 to 30 minute walk most days of the week can make a difference. If you are just starting out, even a 10-minute walk after a meal is a good place to begin.
This week, try: Taking a short walk on most days, even if it is broken into smaller chunks.
2. Protect Your Sleep
During sleep, the brain clears out waste products and processes memories from the day. Poor sleep, especially over a long period of time, has been linked to memory problems.³
Common sleep disruptors include screens before bed, irregular sleep schedules, caffeine late in the day, and untreated sleep apnea.
This week, try: Picking a consistent bedtime and wake time, even on weekends. If you snore loudly or wake up gasping for air, talk to your doctor about sleep apnea.
3. Keep Blood Pressure in a Healthy Range
High blood pressure can damage blood vessels in the brain over time, which is linked to a higher risk of memory problems and dementia.⁴
Managing blood pressure through diet, activity, medication (if prescribed), and regular checkups is one of the most well-supported ways to protect brain health long term.
This week, try: Getting your blood pressure checked if it has been a while, and asking your doctor what your target number should be.
4. Challenge Your Brain With Something New
Learning something unfamiliar, not just repeating a familiar puzzle, appears to build new connections in the brain.⁵ This could be a new language, an instrument, a craft, or even a new route to a familiar place.
This week, try: Picking one new skill or hobby to explore, even just for 15 minutes a day.
5. Stay Socially Connected
Loneliness and social isolation have been linked to a higher risk of cognitive decline.⁶ Regular conversation and connection with others keep the brain engaged in ways that solo activities often do not.
This week, try: Scheduling one phone call, visit, or group activity with someone you care about.
6. Manage Stress
Chronic stress raises cortisol levels, and over time this has been linked to changes in areas of the brain involved in memory.⁷ Stress is not something you can eliminate completely, but building in small breaks can help.
This week, try: Adding one short practice, like slow breathing, stretching, or stepping outside, at a set point in your day.
7. Get Your Hearing and Vision Checked
Hearing loss and vision problems that go untreated have been linked to a higher risk of memory decline, possibly because they reduce the amount of information the brain receives and increase social withdrawal.⁸
This week, try: Scheduling a hearing or vision check if it has been more than a year, especially if you have noticed changes.
Self-Advocacy Language For Readers
If you are talking with your doctor about memory or brain health, try using these words:
- “I want to talk about my brain health and what I can do to lower my risk of memory problems.”
- “Can you tell me what my blood pressure numbers should be, and how I’m doing?”
- “I’ve noticed some changes in my memory. Can we talk about what’s normal and what’s not?”
- “I snore loudly / wake up tired. Could this be sleep apnea?”
- “It’s been a while since my last hearing or vision check. Can I get screened?”
How the NOWINCLUDED Community Can Help
Protecting your memory is not about doing everything perfectly. It is about small, steady choices that add up over time.
No one should have to figure this out alone or wonder which habits actually matter. Inside the NOWINCLUDED app, you can find trusted, culturally aware health education that helps turn confusing health information into clear next steps.
Frequently Asked Questions
Q: What are the best habits to protect your memory?
A: Regular physical activity, quality sleep, managing blood pressure, learning new things, staying socially connected, managing stress, and treating hearing or vision loss are all linked to better brain health.
Q: Can memory loss be prevented?
A: Not all memory loss can be prevented, since some causes are linked to genetics or medical conditions. However, research shows that healthy lifestyle habits can lower the risk of decline for many people.
Q: How much exercise do I need for brain health?
A: Most research points to around 150 minutes of moderate activity per week, such as brisk walking, though any amount of regular movement is better than none.
Q: At what age should I start worrying about memory?
A: Memory habits matter at every age. It is never too early, or too late, to start building habits that support brain health.
Q: When should I see a doctor about memory changes?
A: If memory changes are affecting daily life, happening more often, or worrying you or people close to you, it is a good idea to talk with a doctor about Alzheimer’s rather than wait.
References
- Alzheimer’s Association. (2024). 10 Ways to Love Your Brain. Retrieved from Alzheimer’s Association: https://www.alz.org/help-support/brain_health/10_ways_to_love_your_brain
- National Institute on Aging. (2023, April 26). Physical Activity and Exercise. Retrieved from National Institute on Aging: https://www.nia.nih.gov/health/exercise-and-physical-activity/physical-activity-and-exercise
- CDC. (2024, May 15). Sleep and Chronic Disease. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/sleep/about/index.html
- National Institute on Aging. (2022, December 8). High Blood Pressure and Your Brain. Retrieved from National Institute on Aging: https://www.nia.nih.gov/news/high-blood-pressure-and-your-brain
- National Institute on Aging. (2023, April 26). Cognitive Health and Older Adults. Retrieved from National Institute on Aging: https://www.nia.nih.gov/health/brain-health/cognitive-health-and-older-adults
- CDC. (2024, February 9). Loneliness and Social Isolation Linked to Serious Health Conditions. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/aging/publications/features/lonely-older-adults.html
- Alzheimer’s Association. (2024). Stress and Memory. Retrieved from Alzheimer’s Association: https://www.alz.org/help-support/brain_health
- National Institute on Aging. (2023). Hearing Loss: A Common Problem for Older Adults. Retrieved from National Institute on Aging: https://www.nia.nih.gov/health/hearing-and-hearing-loss/hearing-loss-common-problem-older-adults
