Brain Health Basics: Everyday Habits That Support Memory

It’s common knowledge that our brain health, including memory and the ability to think and solve problems quickly, changes as we age. But what’s normal and what’s not? And how can you help keep your brain healthy? This article answers the following questions about brain health and aging:

• How does aging affect the brain?
• What are the two types of memory and how are they affected differently by aging?
• What are symptoms of dementia as opposed to normal memory loss due to aging?
• How can I maintain brain health as I age?

Aging’s Effects on the Brain

Aging affects memory and cognition (the ability to use memories to solve problems). As a study from the National Institutes of Health explains, the “most important changes in cognition with normal aging are declines in performance on cognitive tasks that require one to quickly process or transform information to make a decision, including measures of speed of processing, working memory, and executive cognitive function.” In other words, quickly solving problems with new information becomes more difficult as we age.

Two Types of Memory

To understand the way cognition changes as we age, we have to understand the two different types of cognitive abilities: fluid and crystalized.

• Fluid cognition involves perceiving your current environment and making quick decisions to solve problems.
• Crystallized cognition involves acquired knowledge built up over time.

Studies show that crystalized abilities (using memories built over time) improve until about age 60 and then plateau until age 80. Whereas fluid abilities (involving new memories) decline steadily from age 20 to age 80.

Dementia vs. Normal Memory Loss

An estimated 6.9 million Americans aged 65 and older are living with dementia, or about about one in nine people in the United States, reports the Centers for Disease Control. And the numbers are increasing as the population ages. As the NIH study notes, because “many more people are living longer, the number of people with age-associated neurodegenerative dementias also is increasing rapidly.” But although dementia is common, it is not a normal part of aging and many older adults never develop it.

Normal aging involves occasional forgetfulness, like misplacing keys, while dementia involves more frequent and severe memory lapses that impact daily life, such as getting lost in familiar places or forgetting how to complete familiar tasks. Other key differences include the progression of symptoms: normal aging has a stable effect on cognition, while dementia causes a decline in abilities like planning, problem-solving, and language, and can also involve significant personality changes.

According to the CDC, telltale signs that may point to dementia include:

• Getting lost in a familiar neighborhood.
• Using unusual words to refer to familiar objects.
• Forgetting the name of a close family member or friend.
• Forgetting old memories.
• Not being able to complete common tasks on your own.

If you or a loved one in your care experience these symptoms, they should visit their healthcare provider. 

Maintaining a Healthy Brain

Maintaining brain health is less about perfect puzzles and more about daily rhythms that nourish the body and mind. Fostering healthy habits will help maintain cognitive function along with overall health.

Start with sleep

Aim for a consistent schedule and a wind-down routine—dim lights, reduce screens, and try quiet reading or gentle stretching. Good sleep consolidates memory, stabilizes mood, and sharpens attention.

Keep it Moving

Move a little more, most days if not everyday. According the CDC, exercise improves brain health. Even 10–20 minutes of walking improves blood flow to the brain. On icy Massachusetts days, try hallway laps, seated marches, or light resistance bands. Pair exercise with music for a mood lift.

Fuel your Brain Functions

Eat for the brain by centering meals on plants, lean proteins, and healthy fats: leafy greens, berries, beans, fish, olive oil, nuts. Keep it simple—add one extra serving of vegetables to lunch, swap soda for water or unsweetened tea, and choose whole grains when possible. And forgo tobacco and excessive alcohol consumption, which can damage your brain and undue your progress.

Challenge Yourself

Your brain is similar to a muscle: it needs regular exercise to stay strong.. Activities that keep your brain in shape, including doing crossword puzzles or Sudoku, reading, playing cards or putting together a jigsaw puzzle. Consider it cross-training your brain. Incorporate different types of activities to increase the effectiveness. Engage the mind with variety. The brain likes challenge and novelty in bite-size pieces..

Stay Social

According to Brown Health, research has shown that strong social ties are associated with better brain health, decreased depression, a lower risk of dementia, lower blood pressure, and longer life expectancy. Regular calls, community groups, or faith gatherings keep minds active and stave off isolation. So spend time with old friends and make new ones. You will all benefit!

Maintain Heart Health:

As the Mayo Clinic explains, the health of your arteries and veins is important to your heart health but it is also critical for brain health. Get your blood pressure, blood sugar and cholesterol checked regularly and take steps to keep your numbers within a normal range. The preceding suggestions to eat healthy and move more will help keep your circulatory system strong, too!

Create a Memory-friendly Environment

Post a large calendar; label drawers; create one “landing zone” for keys, wallet, glasses, and hearing aids. Use visual cues at eye level and place reminders where actions happen (a note by the kettle for morning pills). Technology helps, too—set recurring alarms for medications or appointments.

Look Out For Sudden Decline

If confusion or memory changes increase suddenly — especially with fever, pain, dehydration, or a new medication — Wondering about brain health and how aging affects memory? Find the answers along with tips for building daily habits to help.call the clinician. Not every cognitive change is dementia; many are reversible when the cause is treated.

Brain health isn’t about adhering to strict rules or striving for perfection; it’s about supportive routines that help each person live fully and safely. Small, steady habits make a lasting difference. Are you taking care of a loved one at home and need financial help and practical support? Contact Mass Care Link today to find out if you qualify for our adult foster care services.