Your brain changes as you age, but healthy habits can make a difference. Learn simple ways to support your memory over time.
While you can’t completely prevent Alzheimer's or dementia, there are ways you can reduce your risk.
Learn which habits support brain health and learn how to add them to your daily routine.
1. Manage “the big three”: Blood pressure, blood sugar and cholesterol
Keeping your body healthy supports your brain, too. Three key numbers to watch are:¹
- Blood pressure: High blood pressure can damage blood vessels in the brain and raise dementia risk.
- Blood sugar: Diabetes or consistently high blood sugar can harm nerves and blood vessels, affecting memory and thinking.
- Cholesterol: High cholesterol can lead to plaque buildup in blood vessels, which may reduce blood flow to the brain.
Tip: Keep a log of your numbers to share with your healthcare provider at your next appointment.
Skip the waiting room. Call a licensed insurance agent at 844-306-8319 to find plans that offer telehealth access.
2. Follow the MIND diet for brain health
Eating certain foods can help protect your brain. One diet that can help is called the MIND diet.² It focuses on these superfoods:
- Leafy greens & berries have antioxidants that help protect cells.
- Fatty fish have omega-3s that support brain health.
- Extra virgin olive oil and nuts have healthy fats for your brain.
Other healthy habits: ²
- Limit processed foods and added sugar.
- Drink plenty of water.
- Include vegetables in at least two meals a day.
Tip: Add a serving of berries or leafy greens to one meal each day.
3. Prioritize daily physical activity
Exercise isn’t just good for your body — it helps your brain, too. Activities that raise your heart rate also increase the amount of oxygen that reaches your brain.³ This supports overall brain function.
Experts recommend 150 minutes of aerobic activity per week, or about 30 minutes a day, 5 days a week. You can try activities such as:
- Walking
- Swimming
- Yoga
- Light strength training
If you’re just getting started, begin with 10 minutes a day and work up to 30. Talk to your doctor before starting a new program.
Tip: Schedule a 10-minute walk after lunch or dinner to build a routine.
4. Treat hearing loss early
You may not think your hearing affects your brain health. But hearing problems may increase your risk of dementia over time.⁴ When the brain works harder to understand sounds, it can take energy away from memory and thinking.
Getting your hearing checked and using hearing aids when needed can help keep your brain engaged. It also supports social connection.
5. Stay socially and mentally engaged
Challenging your mind may help support brain health.⁵ Talking with friends, learning a new skill or picking up a hobby helps keep your thinking sharp.
This can include:
- Joining a book club
- Volunteering
- Learning a new language
- Playing a game with friends
- Trying puzzles or strategy games
Even online groups count — staying connected is key.
Tip: Try something new when a task starts to feel too easy.
6. Address sleep problems and anxiety
Getting good sleep is important for your brain health.⁵ Adults should aim for 7 to 9 hours of sleep each night. Poor sleep or ongoing anxiety can make it harder to focus or remember things.
- To improve sleep:
- Stick to a regular bedtime.
- Limit screens before bed.
- Try deep breathing or guided meditation.
- Talk with a mental health professional.
Support is closer than you think. Call a licensed insurance agent at 844-306-8319 to learn about plans with virtual mental health visits.
7. Limit alcohol and quit smoking
Drinking too much alcohol and smoking can increase your risk of dementia.⁴ Over time, these habits can harm blood vessels and affect brain health.
It can be hard to make big changes all at once. Try gradually reducing how much you drink. If you smoke, consider quitting to lower your risk.
Tip: Talk with your doctor about setting small, realistic goals.
8. Prevent head injuries
Keeping your brain healthy also means protecting your head. Wear a helmet during activities like biking or rollerblading, and always wear your seatbelt.
You can also help prevent falls at home by:
- Removing loose rugs
- Reducing clutter at home
- Adding nightlights in dim areas
- Installing handrails where needed
9. Maintain a healthy weight
Talk to your provider about what a healthy weight means for you. Staying active and eating well can help you maintain it.
Even small changes over time can improve your overall health.
10. Schedule regular preventive screenings
Checkups help catch “silent” risks, such as:
- High blood pressure
- High cholesterol
- Prediabetes, which can lead to diabetes
Early detection gives you a chance to take action before these conditions affect your brain.
Tip: Bring a list of any changes you’ve noticed to your next doctor’s appointment so you don’t forget to mention them.
How telehealth and insurance can help you start today
Telehealth visits make it easier to connect with a doctor from home. You can use telehealth for:
- Routine check-ins
- Mental health support
- Help managing ongoing conditions
This can make it easier to stay on top of your health and get care when you need it.
Medicare Supplement plans (also called Medigap) can help cover some out-of-pocket costs that Original Medicare doesn’t pay, like copayments or coinsurance.⁶ This can help make care fit more easily into your budget.
The bottom line: While you may not be able to eliminate your risk of Alzheimer’s or dementia, adding a few of these habits to your day may help lower it.
Have questions about Medicare Supplement plans? Call a licensed insurance agent at 844-306-8319 to talk with a licensed insurance agent about your options.
For informational purposes only. This information is compiled by HealthMarkets Insurance Agency and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
