Healthy Aging and Brain Health: Simple Ways to Protect Memory

Brain health affects your memory, movement, feelings and daily life. Some risks for dementia cannot be changed, but everyday habits may help support your brain. Staying active, eating well, sleeping well and spending time with others may help lower the risk of memory loss.

Why is brain health important?

Our brain helps us think, learn, plan our days and manage busy schedules. It also communicates with the rest of the body, helping our arms and legs move safely through the world.

For example, the brain helps us step down from a curb and knows where to place our foot. It also helps us respond to what we see, hear, smell and feel.

What does the brain do?

The brain helps control our feelings, senses, movement and important body functions, like breathing while we sleep.

WelbeHealth’s Certified Dementia Practitioner Amanda Sharma shares, “Because the brain is always working for us, every minute of the day, it is worth protecting.”

What is dementia?

Dementia is a group of brain diseases that can affect memory, thinking, behavior and daily activities.

What are the different types of dementia?

Common types of dementia include:

Alzheimer’s (50-70%)
Vascular (20-30%)
Lewy Body (10-25%)
Frontotemporal (10-15%)

Why does early identification matter?

Approximately 60 percent of older adults with dementia do not know they have it. That means many people may not be receiving the care, resources and support they need.

Identifying dementia early can help connect individuals and families with the right support sooner.

What is the difference between normal aging and dementia?

During a recent WelbeHealth webinar, Jennifer Emmons, MSN, FNP, explained the difference between normal aging and dementia.

What are things that can raise your risk of dementia?

Non-Modifiable Risk Factors
Risk factors that we cannot change:

Age
Being Female
Family History
Race and Ethnicity
A Past Serious Head Injury
People with Down Syndrome

Modifiable Risk Factors
Risk factors that we CAN change:

Staying Active and Maintaining a Healthy Weight
Managing Heart Disease, High Blood Pressure and Diabetes
Smoking and Excessive Alcohol Use
Being Lonely or Feeling Depressed
Hearing Loss
Sleep Problems (Such as Sleep Apnea)

How can you lower your risk of dementia?

“It’s never too early or never too late to support your brain health,” said Sharma. “There’s growing evidence that shows a healthy lifestyle can lower your risk of thinking and memory problems.”

Think of these healthy habits as a menu, not a checklist. Start with a few small changes that feel manageable and build from there.

Caring for Your Health
Eating Healthy Foods
Moving Your Body
Keeping Your Mind Active
Staying Connected
Protecting Your Sleep
Finding Your Purpose

Can moving your body help your brain?

Research shows that moving your body 150 minutes a week can lower the risk of dementia by 35%. That’s just 30 minutes a day for 5 days a week, or about 20 minutes a day, 7 days a week. Walking, dancing, gardening or any movement you enjoy can make a difference. Find what feels good for you and keep moving!

What kinds of food can help improve brain health?

Adding these foods to meals you already enjoy is an easy way to build healthy habits.

Leafy greens and vegetables
Berries
Whole grains, beans and nuts
Fish and olive oil

How does sleep affect brain health?

Sleep clears the brain, giving the brain time to rest, recover and process information from the day.

Aim for 7-8 hours a night
Good sleep is brain protection
Studies show that consistent, quality sleep may lower the risk of dementia

Practical Tips for Better Rest:

Keep the same bedtime and wake time daily
Get morning daylight; stay active during the day
Limit caffeine afternoon and alcohol at night
Keep the bedroom dark, cool and screen-free
Tell your care teams about snoring or daytime sleepiness

How can connection help brain health?

Purpose protects memory. Having a sense of purpose can help support brain health and memory. Research shows that people who stay connected to others and take part in activities they enjoy may have a lower risk of memory problems.

Whether it’s volunteering, spending time with family, attending community events, or pursuing hobbies, staying connected can help support memory and emotional well-being.

Spending too much time alone can raise the risk of dementia by 50%
Loneliness is linked to faster memory decline
Regular connection helps to lift mood, sleep and heart health
Do things that are meaningful
Be active in your community

While we can’t change our age or family history, small everyday habits can help support and protect our brain health over time.

Key Takeaways:

Brain health affects memory, movement, emotions and daily activities.
Dementia is not a normal part of aging.
Some risk factors cannot be changed, but healthy habits can reduce risk.
Moving your body, healthy eating, quality sleep and social connection are some ways that can help support brain health.
It’s never too early or too late to start caring for your brain.

Additional Resources:

It’s your life. Live it your way.

At WelbeHealth, we believe older adults should have the support they need to live safely, confidently and independently at home.

Through the Program of All-Inclusive Care for the Elderly (PACE), we provide coordinated medical care, therapy, transportation, social activities and personalized support designed around each participant’s unique needs.

If you or someone you love could benefit from extra support, we’re here to help.

Call (888) 750-0248 | TTY 711 or visit welbehealth.com/contact to learn more about WelbeHealth and see if PACE is right for you.