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5 Natural Ways to Improve Memory and Lower Your Risk of Dementia

It’s no secret that getting older has its challenges. From worries about physical impairments limiting our independence, to memory problems, it can be downright scary. Planning ahead can help.

There are definitely some common cognitive declines that occur as a result of aging, however many research studies show that people who participate in Healthy Behaviors are less likely to experience cognitive declines, such as memory problems, as they age.


One particular study published in July 2019 in the Journal of the American Medical Association that followed 196,383 participants aged 60 and older over 8 years, found that a healthy lifestyle was associated with lower risk of dementia even for those with high genetic risk.


The Healthy Behaviors include:

1. Exercising and regular physical activity

2. Eating lots of fruits and vegetables

3. Low to moderate amounts of alcohol

4. Healthy BMI (Body Mass Index)

5. Not smoking


Another study published in the American Academy of Neurology, looked at 2,765 participants over 6 years and found that people who participated in 4-5 healthy lifestyle factors vs 0-1 healthy lifestyle factors have a 60% lower risk of Alzheimer’s dementia.


The healthy lifestyle factors identified were:

1. ≥150 min/week moderate/vigorous-intensity physical activity

2. High-quality Mediterranean-DASH Diet for Neurodegenerative Delay

3. Light to moderate alcohol consumption

4. Engagement in late-life cognitive activities

5. Not smoking


Want more information on specific cognitive exercises that you can do to help keep your mind sharp?

Here is an article from VeryWellmind

7 Brain Exercises to Strengthen your brain


Need help incorporating more physical activity as part of your lifestyle?


Merge Rehabilitation at Home Physical Therapy can help you start or modify an Exercise Program or Physical Activity Routine to help you stay active and independent.