7 Habits to Help Protect Your Memory

June is Alzheimer's and Brain Awareness Month, a good time to think about the habits that support a sharp mind. There is no guaranteed way to prevent memory loss, and no habit replaces your doctor's guidance. But research suggests several everyday choices are associated with better brain health as we age.

Here are seven habits worth building into your routine.

1. Keep moving Regular physical activity supports blood flow to the brain and is linked to better thinking and memory. You do not need a gym. A daily walk, gardening, swimming, or chair exercises all count. Aim for movement most days, at whatever level is safe for you.

2. Protect your sleep Sleep is when the brain rests and clears waste. Poor or interrupted sleep is associated with memory problems. Try to keep a regular bedtime, limit screens late at night, and talk to your doctor if snoring or sleep trouble is a concern.

3. Stay socially connected Loneliness and isolation are linked to faster cognitive decline. Regular contact with family, friends, faith communities, clubs, or volunteer groups gives the brain valuable stimulation. A standing coffee date or phone call can matter more than you think.

4. Challenge your mind The brain benefits from learning. Puzzles, reading, cards, a new hobby, or even a class keep your mind engaged. The key is variety and a little challenge, not the same routine every day.

5. Care for your heart What is good for the heart tends to be good for the brain. Managing blood pressure, cholesterol, and blood sugar, along with not smoking, supports the blood vessels that feed your brain. Keep up with your regular checkups.

6. Protect your hearing Untreated hearing loss is increasingly recognized as a risk factor for cognitive decline. If sounds seem muffled or you often ask people to repeat themselves, have your hearing checked. Addressing it may help you stay engaged with the world around you.

7. Stay current on recommended vaccines This one may surprise you. Recent research has found that the shingles vaccine, specifically the recombinant zoster vaccine, is associated with a lower risk of dementia in older adults. Researchers are still studying why. Medicare covers the shingles vaccine, along with several others, at no cost under Part D. Ask your doctor whether recommended vaccines are right for you.

What this means for you These habits are not a cure, and they are not a substitute for medical care. But they are positive, doable steps, and most of them improve your overall health and quality of life too.

If you have noticed changes in your memory or thinking, do not wait or worry alone. Talk with your doctor. Some causes of memory trouble are treatable, and early conversations are always better than late ones.

Small steps beat big resolutions You do not need to overhaul your life to support your brain. Research suggests it is the steady, everyday habits that matter most. Picking one or two changes, a daily walk, a standing phone call with a friend, a regular bedtime, and sticking with them tends to work better than trying to change everything at once and giving up.

When to talk to your doctor Occasional forgetfulness, like misplacing keys or briefly blanking on a name, is a normal part of aging. But certain changes are worth a prompt conversation with your doctor: trouble with familiar tasks, getting lost in familiar places, repeating questions, or changes that worry you or your family. Some causes of memory trouble, such as medication side effects, thyroid problems, vitamin deficiencies, or depression, are treatable. Asking early is always better than waiting and worrying.

Quick answers • Can habits really lower dementia risk? No habit guarantees prevention, but research links staying active, sleeping well, staying social, and protecting your hearing to better brain health. • Does Medicare cover the shingles vaccine? Yes, under Part D, typically at no cost, and recent research associates that vaccine with a lower risk of dementia.

Sources • National Council on Aging — Vaccines for Seniors • NIH/PMC — Recombinant Zoster Vaccine and Dementia Risk