Forgetting where you left your keys or struggling to recall someone’s name can happen to anyone. Sometimes, an occasional lapse doesn’t mean something is wrong, but protecting memory over the long term requires more than trying to memorise everything you encounter.

Researchers recognise that brain health is closely connected to everyday lifestyle and overall physical health.

The National Institute on Aging (NIA) says factors such as exercise, sleep, diet, blood pressure, social engagement and mental activity can influence cognitive health, while the Alzheimer’s Association also recommends several of these habits as part of a brain-healthy lifestyle.

Meanwhile, it is crucial to know that there is no guaranteed formula for preventing dementia or age-related memory problems.

However, making sensible choices can give your brain a better environment in which to stay healthy.

Make regular physical activity part of your routine

Your brain needs a healthy cardiovascular system to function well, which is one reason movement matters for memory. Regular physical activity improves blood flow, supports cardiovascular health and has been associated with better thinking and memory as well as a lower risk of cognitive decline.

You don’t need to become a serious athlete to benefit from this step. Brisk walking, cycling, swimming, dancing, gardening and other activities can get you moving.

The CDC recommended that adults aim for at least 150 minutes of moderate-intensity physical activity each week, although doing some activity is better than remaining completely inactive.

Protect your sleep instead of treating it as option

busy schedule can make sleep seem like the easiest thing to sacrifice, but consistently poor sleep isn’t a good trade-off for brain health. The NIA recommends that adults generally get about seven to nine hours of sleep each night, while maintaining a regular sleep schedule can make quality rest easier to achieve.

Build a predictable bedtime routine, keep the bedroom comfortable and limit distractions that interfere with sleep. If loud snoring, repeated waking, daytime sleepiness or other symptoms suggest a sleep disorder, don’t simply accept poor sleep as part of getting older; discuss it with a healthcare professional.

Feed your brain with a balanced diet

What you regularly put on your plate matters more than your waistline. A balanced diet built around vegetables, fruits, whole grains, beans, fish and other nutritious foods supports cardiovascular health, which is closely connected to brain health.

The MIND and Mediterranean-style diets have attracted considerable attention because studies have associated them with better cognitive outcomes. Still, the evidence isn’t definitive, and the NIA cautions against presenting any particular diet as a guaranteed way to prevent Alzheimer’s disease.

In practical terms, eat more minimally processed foods and vegetables while limiting excessive amounts of salt, added sugar, saturated fat and highly processed foods. A healthy eating pattern is more useful than chasing a supposed “memory-boosting” food.

Your blood pressure, blood sugar and cholesterol in check

Memory isn’t isolated from the rest of the body. High blood pressure can damage blood vessels and restrict healthy blood flow to the brain, while diabetes and other cardiovascular risk factors are also associated with poorer cognitive health.

That makes routine health checks an important part of the habits to preserve your memory. Know your blood pressure and follow medical advice if you have hypertension, diabetes or high cholesterol. Taking prescribed medication correctly, staying active and improving your diet can protect both your cardiovascular system and your brain.

Keep learning instead of letting your mind go on autopilot

The brain benefits from being challenged. Learning a new language, musical instrument, craft, professional skill or intellectually demanding hobby gives you opportunities to keep thinking, adapting and solving problems.

The key is meaningful mental engagement rather than simply spending hours on commercial “brain-training” apps. NIA notes that evidence for many commercially available brain-training programs is limited, while activities that genuinely require learning and problem-solving can provide cognitive stimulation.

So, read widely, learn something unfamiliar or finally take that course you’ve been postponing. Keeping your curiosity alive can be useful at any age.

Stay socially connected

A healthy brain isn’t built in isolation. Regular interaction with friends, relatives, colleagues and community groups can provide mental stimulation while helping reduce loneliness, stress and depression, all of which can affect cognitive well-being. Mayo Clinic similarly recommends maintaining social interaction as part of protecting memory.

Social connections such as meaningful conversation, regular family gathering, community activity, volunteering or shared hobbies can keep you connected. The goal is to maintain relationships that give you opportunities to communicate, think, listen and participate.

Protect your senses and avoid preventable brain injury

Hearing deserves more attention in conversations about memory. The CDC identified hearing loss as an important modifiable risk factor for dementia and notes that hearing difficulties can contribute to reduced social engagement and may make the brain work harder during communication.

Meanwhile, don’t ignore noticeable changes in hearing or vision. Get appropriate assessments and follow professional advice when treatment or hearing assistance is recommended. At the same time, protect your head by using seat belts, appropriate helmets and sensible fall-prevention measures because traumatic brain injuries can affect long-term brain health.

Start with habits you can maintain

The best habits to preserve your memory aren’t necessarily the most complicated ones. Walking regularly, sleeping adequately, eating a balanced diet, controlling cardiovascular risk factors, learning new things, maintaining relationships and protecting your hearing and head can all become part of ordinary life.

Importantly, these habits are not a promise that memory loss or dementia will never occur. Genetics, age, medical conditions and other factors also influence brain health. But evidence from the NIA, CDC and Alzheimer’s Association supports taking action early because healthy lifestyle choices can contribute to better cognitive health and may reduce the risk of cognitive decline.

If memory problems become persistent, worsen over time or begin interfering with work, relationships or everyday activities, don’t simply blame aging. A healthcare professional can assess possible causes and determine whether further evaluation is needed. (Nigerian Tribune)