5 Brain Health Habits to Boost Memory

Posted by Doyle Bozeman June 9, 2025
5 Brain Health Habits to Boost Memory

Posted on Monday, June 9, 2025

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Sponsored By: NeuroReserve

Did you know that you can change how your brain ages? It’s true! Simple adjustments to your current routine and lifestyle habits can have a big impact on your memory and cognitive function, now and for the long term. In honor of Alzheimer’s Awareness Month, we highlight 5 actions below, and you can download a free guide with more healthy habits, tips for getting started, and delicious “cognitive cuisine” recipes here.

1. Find a Form of Exercise You Enjoy and Stick to It

The profound effects of exercise on brain health include reducing inflammation, improving blood flow, lowering stress hormones, and even increasing brain volume. Numerous studies highlight that regular exercise can significantly enhance memory function in adults.1 It might seem challenging to get started, but even small steps can lead to improved fitness. Walk with a friend, try some different fitness classes or videos, or dance your heart out while cleaning your house. Aim for 30 minutes of activity 5 days a week. 

2. Participate in More Dual-Tasking Activities to Build Cognitive Reserve

“Dual-task” activities involve performing two actions at once. A dual-task activity is an enjoyable and effective way to enhance cognitive reserve and improve both cognitive function and physical condition, particularly as we age.2 Activities like walking and talking or cooking and singing not only add a playful element to your routines but also stimulate different parts of the brain, fostering mental agility and coordination. By incorporating dual-tasking into your daily life, you can support your cognitive flexibility. Try it. Walk with a friend. Knit while watching TV. Hum a tune or listen to a podcast while gardening.

3. Eat a Mediterranean-Style Diet

There is a growing body of scientific research show¬ing that nutrition plays an important role in the prevention, onset, and severity of age-related brain decline. Nutrition can also improve things like memory and brain fog. It is one of the most well-stud¬ied factors affecting brain function and performance. Overwhelmingly, the Mediterranean diet and several related diets (the MIND and DASH diets primarily) provide the greatest neurological protection. These diets are heavily plant-based and share a focus on vegetables, whole grains, legumes, nuts, and fish.

People in studies who adhered to such diets showed significantly reduced risk of Alzheimer’s and other dementias (50% reduced risk)3 and Parkinson’s (40% lower risk)4, and better maintained their cognitive abilities over the long term5.

If you can’t always eat the perfect diet, consider supplementation. RELEVATE® by NeuroReserve (an AMAC member benefit) is formulated to mimic the 17 core nutrients of the MIND diet and fill the gaps between this powerful diet and what people actually eat.

4. Prioritize a Good Night’s Sleep

Quality sleep is indispensable for optimal body and brain function, impacting crucial aspects such as learning, memory, and concentration. Studies have shown that those who get six hours or less of sleep may face an astounding 30% higher risk of Alzheimer’s disease, compared to those who get 7-9 hours.6 Prioritize a consistent sleep schedule, abstain from alcohol or caffeine before bedtime, and limit screen time at least 30 minutes before sleep to promote high-quality rest.

5. Make Time to Socialize with Friends and Family Regularly

In our hectic lives, we often relegate relationships to the sidelines. Research suggests that increased social activity correlates with reduced cognitive decline by stimulating attention and memory.7 Prioritize daily connections with family or friends, whether through a brief phone call, inviting someone for coffee or taking a walk with a friend. If you are creative, you can find a way to socialize—even with busy schedules.
The bottom line: you can improve your brain health. It does not have to be difficult and it just might be enjoyable!

Good to Know: AMAC members receive 50% off their first order of RELEVATE (plus 15% off every additional order) with code AMAC1 here.

The statements in this article have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Information included here and on affiliated NeuroReserve websites and social media pages is for information only and is not intended to be a substitute for professional medical advice.

 References

  1. Loprinzi, P. D., Frith, E., Edwards, M. K., Sng, E., and Ashpole, N., The Effects of Exercise on Memory Function Among Young to Middle-Aged Adults: Systematic Review and Recommendations for Future Research. Am. J. Heal. Promot., 2018, 32, 691–704. 
  2. Jardim, Naina Yuki Vieira et al. “Dual-Task Exercise to Improve Cognition and Functional Capacity of Healthy Older Adults.” Frontiers in aging neuroscience vol. 13 589299. 16 Feb. 2021, doi:10.3389/fnagi.2021.589299 
  3. Morris, M. C. et al. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimer’s Dement. 11, 1007–1014 (2015).
  4. Alcalay, R. N. et al. The association between Mediterranean diet adherence and Parkinson’s disease. Mov. Disord. 27, 771–774 (2012).
  5. Morris, M. C. et al. MIND diet slows cognitive decline with aging. Alzheimer’s Dement. 11, 1015–1022 (2015).
  6. Sabia, S., Fayosse, A., Dumurgier, J. et al. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun 12, 2289 (2021). https://doi.org/10.1038/s41467-021-22354-2 
  7. James, B. D., Wilson, R. S., Barnes, L. L., and Bennett, D. A., Late-Life Social Activity and Cognitive Decline in Old Age. J Int Neuropsychol Soc., 2011, 711–716. 



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