… and decrease your risk of developing dementia.
Several large scientific reviews have tried to answer a simple question: What protects memory as we age?
One of the most influential efforts is the 2024 Lancet Commission on Dementia Prevention, which analyzed decades of research on preventing memory loss with age.
Their conclusion is quite encouraging. It proves that a large portion of memory decline risk is preventable.
10 Habits That Improve Memory – Supported by Evidence
1. Protect Your Sleep
Deep sleep is when the brain consolidates memories and clears metabolic waste. Without this step you can’t form or recall memories.
Poor sleep impairs learning the next day and increases long term dementia risk.
You don’t need perfect sleep. You don’t even always need restful sleep. But if you know you have to wake up early the next day, you simply can’t afford to go to bed late.
2. Exercise Regularly
Aerobic exercise improves blood flow to the brain and increases brain derived neurotrophic factor (BDNF), which improves neuron health.
You don’t need a gym membership. Being active at home (chores) or going for daily walks is considered aerobic exercise.
3. Improve Your Metabolic Health
Insulin resistance, fatty liver disease, and metabolic syndrome are strongly linked to cognitive decline.
The amount of visceral fat you have, how much you move daily, and the foods which spike your blood sugar are all factors in how your body’s metabolism functions.
4. Lower Your Blood Pressure
High blood pressure damages small brain vessels and is one of the strongest drivers of vascular cognitive impairment.
Just as it’s the main driver for kidney and heart disease, it also can wear down your sensitive nerves.
I’ve written about blood pressure management a lot. It’s been one of my most successful tools in managing hypertension without medications.
5. Protect Your Hearing
Untreated hearing loss is one of the largest modifiable dementia risk factors.
The explanation is simple – without the right stimulus to the brain, it begins to atrophy. Your vision, sense of touch, taste, and most other senses are just as important as your hearing.
6. Stay Mentally Active
Learning new skills builds cognitive reserve.
Play the piano, learn a new language, find a new sport. This is how complex neural networks are formed in the brain.
Nowadays our attention is much shorter. If you can’t finish a complicated book or sit down and write a long article, you’d benefit greatly from more deep work.
7. Stay Socially Connected
Social interaction stimulates multiple cognitive systems simultaneously.
All your senses come alive and you have to handle multiple conversations and your emotions all at the same time. This is the best workout for your brain.
8. Limit Your Alcohol
Alcohol interferes with memory formation and sleep architecture.
Alcohol is the thing you can have when everything is working perfectly fine in your body.
9. Eat Nutrient-Dense Foods
Patterns similar to Mediterranean diets appear protective for brain health. That’s because they are more nutrient-dense and less calorie-dense.
10. Manage Your Stress
Chronic stress elevates cortisol which impairs hippocampal function.
You don’t need to avoid your stress but you should learn ways of coping with it.
When I know that I can’t cope with stress, I try to avoid it whenever possible.
Reducing Risk of Dementia
These habits don’t improve your memory but they also reduce dementia risk.
If you need help structuring these into your daily routine, reach out below.
Disclaimer:
Dr. Mohammad Ashori is a U.S.-trained family medicine physician turned health coach. The content shared here is for education and general guidance only. It is not personal medical advice, diagnosis, or treatment, and it does not create a doctor–patient relationship. Humans are complicated and context matters. Always talk with your own healthcare team before making medical decisions, changing medications, or ignoring symptoms. This information is to help you add more depth to those conversations.
Want a Simple Dementia-Prevention Plan You Can Stick To?
If you want to protect memory as you age, the goal is not perfection. It is a simple routine you can repeat.
In 1:1 coaching, we turn the “10 habits” into your personal plan based on your sleep, stress load, blood pressure, metabolic markers, and lifestyle.
- Identify your top 2 modifiable dementia risks
- Build a weekly routine for sleep, movement, and blood sugar stability
- Create a blood pressure plan that fits your life
- Set a simple tracking system (2–4 metrics) so you know it is working
- Get feedback and adjustments so you stay consistent
Book a 1:1 Call With Dr. Ashori
Prefer to start small? Book one session and we’ll map your next 30 days for sleep, movement, and blood pressure, then decide what to repeat.
