Protecting Your Memory: What Research Says

Nothing can guarantee you'll keep your memory sharp, but research points to everyday habits that may lower your risk of dementia and support clear thinking. The most helpful ones are also good for your heart: stay active, keep blood pressure in check, treat hearing loss, sleep well, eat well, and stay connected. And if you notice changes that worry you, a doctor's visit is the right next step.

What's normal forgetfulness, and what isn't

The National Institute on Aging (NIA) explains that taking longer to learn something new, misplacing things now and then, or occasionally forgetting a bill are usually signs of mild forgetfulness, not a serious memory problem. These changes are often a normal part of aging.

Dementia is different. NIA says it is not a normal part of aging. It involves a loss of thinking, remembering, learning and reasoning that interferes with daily life. Here is how NIA compares the two:

Normal aging	Possible dementia
Making a bad decision once in a while	Making poor judgments and decisions a lot of the time
Missing a monthly payment	Problems taking care of monthly bills
Forgetting which day it is and remembering it later	Losing track of the date or time of year
Sometimes forgetting which word to use	Trouble having a conversation
Losing things from time to time	Misplacing things often and being unable to find them

Habits linked to better brain health

The CDC's page on reducing dementia risk lists lack of physical activity, uncontrolled diabetes, high blood pressure, hearing loss, and tobacco and alcohol use as known risk factors. It also says that nearly 45% of all dementia cases may be prevented or delayed. That is an estimate, and no single habit is a guarantee. Still, many of these risks are things you can work on.

Be honest about the limits of the evidence, too. NIA notes that currently no drugs or lifestyle approaches can prevent Alzheimer's or a related dementia, but a healthy lifestyle may help reduce your risk of dementia and of many other chronic conditions.

Blood pressure: the quiet one

High blood pressure usually causes no symptoms you can feel, so it is easy to ignore. The CDC explains that high blood pressure is consistently at or above 130/80 mm Hg, and that normal is less than 120/80 mm Hg. It can cause problems for your heart, brain, kidneys and eyes.

NIA's cognitive health guide says decades of observational studies link high blood pressure in midlife with a higher risk of cognitive decline later. In a large study called SPRINT MIND, people age 50 and older who lowered their systolic pressure to less than 120 mmHg had a lower risk of mild cognitive impairment over five years of treatment. Your own target is a decision for you and your doctor.

What you can do:

• Have your blood pressure checked at least once a year, even if you feel fine.
• Ask your doctor what your numbers mean and what your goal should be.
• Ask about exercise and food changes, and about medicine if it's needed.
• If you're prescribed blood pressure medicine, don't stop or change it without talking to your doctor first.

Hearing: treat it, don't hide it

The CDC lists hearing loss as a very important risk factor for dementia. Researchers believe it may make the brain work harder at the expense of thinking and memory, and it can make people less socially engaged. The CDC says that treating hearing loss with hearing aids may reduce the risk of dementia.

NIA's hearing guide adds that hearing problems that are ignored or untreated can get worse, and that hearing aids, special training, certain medications and surgery can help. If you often ask people to repeat themselves, or you avoid noisy gatherings, ask your doctor about a hearing test. Our guide on staying close to family by video may help in the meantime, since you can turn up the volume and use captions.

Move, sleep, eat, and connect

Physical activity

NIA says federal guidelines recommend that all adults get at least 150 minutes of physical activity each week, and that walking is a good start. Studies are encouraging but NIA says more research is needed on exactly what role exercise plays in preventing decline. If you're new to exercise, our guides to strength training after 60 and balance exercises are good places to begin. Preventing falls matters for the brain too, since falls can cause head injuries.

Sleep

NIA suggests getting enough sleep, generally seven to nine hours each night. See our sleep tips for older adults for practical ideas. If you have trouble sleeping, the CDC says to talk to your health care provider.

Food

A healthy, balanced diet is good for your heart and may help your brain. NIA says some studies link the Mediterranean and MIND diets with lower dementia risk, but results are not conclusive. It also says no vitamin or supplement is currently recommended for preventing Alzheimer's or cognitive decline. Our simple nutrition tips cover everyday choices.

Mind and friends

NIA says staying engaged in meaningful activities may have cognitive benefits, though evidence for a lasting effect is not definitive. It also warns that there is not enough evidence that commercial computer brain-training games work the way tested training did. Social activity looks promising: in one NIA-funded study of more than 7,000 people age 65 and older, high social engagement, including volunteering and visiting with neighbors, was linked to better cognitive health later in life. Programs through your Area Agency on Aging, senior center or public library can help you get started.

Other things that affect memory

Not every memory problem is dementia. NIA lists other possible causes, including medication side effects, depression and anxiety, thyroid, kidney or liver problems, sleep problems, alcohol misuse, and low vitamin B12. Many of these can be treated. NIA also says some medicines can cause confusion or memory loss in older adults, including some antihistamines, sleep aids, and muscle relaxants. Bring all your medicines, including over-the-counter ones and supplements, to a doctor or pharmacist and ask whether any could affect your thinking.

Be careful with products that promise a sharper brain. NIA warns that unproven pills, supplements and brain-training games might be unsafe, a waste of money, or both, and might interfere with other medical treatments.

When to see a doctor

NIA says these signs suggest it may be time to talk with a doctor:

• Asking the same questions over and over again
• Getting lost in places you used to know well
• Having trouble following recipes or directions
• Becoming more confused about time, people and places
• Not taking care of yourself, such as eating poorly, not bathing, or behaving unsafely

NIA also says that if memory problems persist after a few weeks, you should talk with your doctor, because finding the cause matters. Going early gives you time to check for treatable causes and to plan. Bring a family member or friend if you can, since they may notice things you don't.

Your next steps

1. Check your blood pressure and ask your doctor what your goal is.
2. Ask about a hearing test if conversations have become harder.
3. Pick one activity you can do most days, such as a walk.
4. Review your medicines with a pharmacist.
5. Keep a routine: use calendars and notes, and keep keys, glasses and phone in the same place each day.
6. Schedule one social activity this week.
7. Write down any memory changes, with examples, to share at your next appointment.

For free information and referrals, NIA's ADEAR Center takes calls at 800-438-4380.