A Trip Down Memory Lane: 3 How to Protect and Strengthen Your Memory as You Age

Professor Brodaty, author of over 60 books or book chapters and over 800 refereed journal articles and a leader in the prevention of dementia, said “that over 40-50% of the risk for dementia can be attributed to risk factors that we can all do something about such as exercising, eat healthily, keeping mentally and socially active, managing high blood pressure, and, if a hearing is declining, wearing hearing aids”. He challenges you to heed these recommendations, “It is never too late to start”.

My friend who has vascular dementia changed his lifestyle as he learned more about the challenges he would face. He was a big lover of McDonalds breakfasts and would go to the closest McDonald's every day for breakfast before he was diagnosed. Since his diagnosis, he has cut back and now only goes once a month or so. Habits are hard to break.

Larry has a good team working with him and discovered that lifestyle plays a huge role in memory health. Just as diet and exercise are important for heart health, lifestyle also the brain. A nutritious diet rich in antioxidants, healthy fats, and lean proteins can help protect or in Larry's case maintain memory function. Foods like leafy greens, berries, fish, and nuts are excellent for brain health.

As part of his treatment, Larry started to exercise regularly. Physical activity increases blood flow to the brain, which helps keep your memory sharp. Before my heart problems, I would walk every day, as I knew that a daily walk could make a difference not only to heart health but to brain health. Now that I am on a cardio rehab program, I don’t walk but I go to the gym twice or three times a week and when the weather gets warmer, I will go back to my walking regime. I am lucky I don’t have a problem sleeping, but getting enough sleep is crucial, to good brain health, because our brain processes and stores memories while we rest. Poor sleep can make it harder to retain information and recall details later, which may lead to memory loss.

Stress and anxiety can also affect memory. Activities like chair yoga, meditation, deep breathing, and spending time with loved ones can reduce stress and help keep your brain in top shape. Larry meets with us once a week to stay socially connected, which is just as important for brain health as eating well and exercising.

A sharp mind isn’t just about avoiding memory loss—it’s about maintaining cognitive vitality through small, consistent actions. Here are some simple easy everyday habits that can support brain health.

Make sure you drink enough water daily. Dehydration can cause confusion and memory lapses.

Eat Omega-3-rich fish, nuts, seeds, and antioxidant-packed berries, which can help protect brain function.

Whether it’s reading, taking a class, or learning a new skill, keeping your mind challenged builds cognitive resilience.

Get enough good quality sleep as this allows your brain to consolidate memories and clear out toxins.

Mindfulness, breathing exercises, chair yoga,  and socializing can reduce stress and support mental clarity.

Engaging in light activities ike stretching or dancing improves circulation which helps protect cognitive function.

To provide yourself with crucial mental stimulation, get involved with people, start conversations, participate in group activities, and stay engaged with family and friends.

Try puzzles, memory games, or even switching up daily routines (like brushing your teeth with your non-dominant hand) can keep neural pathways strong.

By incorporating these habits into your routine, you’re actively taking steps to maintain a sharp mind and vibrant memory for years to come.