8 Small Habits to Improve Your Memory
Memory Changes With Age—But There’s a Lot You Can Do
As we grow older, we all begin to see changes in our ability to remember things. Most of the momentary memory problems that we experience with age reflect ordinary changes in the brain’s structure and function. Forgetting where we left our keys happens at any age, but we may become more concerned about memory lapses as we get older, because we fear they’re a sign of dementia or loss of intellectual function.
However, significant memory loss in older adults is not a normal part of aging, and can be due to organic disorders, brain injury or neurological illness, with Alzheimer’s being the most common form of memory loss and cognitive decline. Only about 10% to 20% of people over the age of 65 develop mild cognitive impairment, and only one in nine develop Alzheimer’s. The disease disproportionately affects women. According to the Alzheimer’s Association, of the Americans living with Alzheimer’s, almost two-thirds are women.
At Meadow Ridge, a continuing care retirement community (CCRC) in Redding, CT, supporting residents through every stage of aging—including memory changes—is a fundamental part of community life. Programs, amenities and specially designed care options aim to help each person live life to the fullest, no matter how their memory changes over time.
Medical researchers suggest that simple lifestyle changes, such as engaging in physical activity, eating a healthy diet and staying socially active, can lower your risk of cognitive decline and support brain health now and in the years ahead. By developing some of the following good habits, you can also improve your memory.
1. Give Your Brain a Workout with Memory Challenges
Routine and a lack of engaging activities can lead to cognitive decline as people age, so changing things up can be beneficial for your brain. Scientists say there’s evidence that engaging in mental challenges supports the health of individual brain cells and enhances communication between them. That’s why mental challenges, such as reading, doing crossword puzzles or taking a class, can improve brain health and cognition.
There are now also many memory games that seniors can play on phones, tablets and computers. Lumosity is an example of a brain exercise app. AARP’s Staying Sharp website also has a variety of brain games for older adults, and there are plenty of online sites where you can play games like Sudoku and memory matching games for free.
Meadow Ridge offers a variety of brain-stimulating group activities, from book clubs and trivia nights to chess, bridge and art workshops. Regular enrichment classes, such as “Great Courses” lectures, guest expert talks and Meadow Ridge University, keep residents’ minds engaged and sharp.
2. Move Your Body, Boost Your Memory
Heart health is brain health. As Zaldy Tan, MD, director of the Cedars-Sinai Memory and Aging Program, says, “Whatever you do for your heart is likely going to be good for your brain as well.”
Engaging in activities that raise your heart rate and increase blood flow can boost the amount of oxygen delivered to your brain. All of this may lead to improvements in memory and other cognitive functions, while also reducing the risk of diseases associated with memory loss, such as stroke or cardiovascular disease.
At Meadow Ridge, fitness classes like Yoga, Tai Chi and aqua aerobics are offered nearly every day to help maintain heart and brain health. The extensive walking paths among our 136 acres and the on-site gym make it easy for residents to stay active, while group exercise classes also provide a social boost.
3. Socialization Fuels a Healthy Mind
Social interaction helps ward off depression and stress, both of which can contribute to dementia. In a study published in The Journal of the Alzheimer’s Association in late 2024, researchers also found that higher social activity was associated with a 5-year older age at dementia onset. Staying connected is especially important if you live alone. Look for opportunities to spend time with loved ones, friends or community groups to support both your emotional well-being and brain health.
At Meadow Ridge, residents benefit from a built-in network of neighbors and friends. Regular social events, group outings, movie nights and volunteer opportunities promote camaraderie and meaningful relationships.
4. Nourish Your Body—and Your Brain
Again, what’s good for your body is good for your heart. A healthy diet helps you stay physically healthy, and have found that it also contributes to reduced dementia risk and a slower pace of aging.
Eat fruits, vegetables, leafy greens, nuts and whole grains. Choose low-fat protein sources, such as fish, beans and skinless poultry. Reduce your intake of ultra-processed foods and use alcohol in moderation. Researchers have found that drinking excessive amounts of alcohol.
Meadow Ridge’s culinary team exquisitely prepares gourmet cuisine with fresh and locally sourced ingredients, including fruits, vegetables, leafy greens, nuts and whole grains. Residents can enjoy dishes tailored to support overall wellness and dietary needs.
5. Sleep Well: Your Brain Depends on It
Did you know that what happens while we’re sleeping plays a significant role in how we remember things when we’re awake? Memory consolidation is the brain’s way of turning short-term experiences into lasting memories. Most of this process happens while we sleep.
During the night, our brain cycles through four distinct stages of sleep, each playing a role in restoring both body and mind. To get the full benefits of what scientists call restorative sleep, we need to go through all four stages several times—ideally four to six complete cycles each night. This deep, quality sleep is essential not only for memory but for overall physical and cognitive health.
6. Let Your Mind Wander—It’s Good for Your Memory
Do you ever just let your mind wander freely, without consciously trying to think about anything in particular? It turns out that daydreaming is beneficial for memory consolidation, especially in older adults and following a period of learning. By taking at least 10 or 15 minutes to avoid any kind of activity or deliberate mental effort, your mind can more efficiently consolidate the information you learned and store it in your long-term memory. It’s similar to what happens when you sleep.
7. Chronic Conditions and Memory: What You Can Do
Taking care of your physical health—including managing chronic conditions—can have a powerful impact on your memory and overall mental well-being. Be sure to follow your doctor’s guidance for conditions like depression, high blood pressure, high cholesterol, diabetes, obesity and hearing loss, all of which researchers have linked to cognitive decline. The better you care for your body, the better your brain is likely to function. It’s also a good idea to review your medications regularly with your doctor, as some medications can affect memory and concentration.
8. Memory Loves a Little Routine
You’re more likely to forget things if your home is cluttered and in disarray. Jot down tasks, appointments and other events in a notebook, calendar or electronic planner. To reinforce, repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current and check off items you’ve completed. Set aside a place for your wallet, keys, glasses and other essentials.
Limit distractions and don’t do too many things at once. If you focus on the information that you’re trying to retain, you’re more likely to recall it later. It might also help to connect what you’re trying to remember to a favorite song or another familiar concept.
Meadow Ridge Supports Well-Being at Every Stage
At Meadow Ridge, we know that a healthy mind is just as important as a healthy body. That’s why we offer a lifestyle designed to support cognitive health every day through engaging programs, wellness opportunities and a strong sense of community. Should your needs change over time, our dedicated Mind & Memory Care neighborhood provides compassionate, personalized support in a comfortable, secure setting. Meadow Ridge is here to support every step of your journey.