Can You Slow Down Memory Loss?

Many people assume memory disorders, including Alzheimer’s disease, dementia and related conditions, can’t be prevented or stalled. But experts say memory loss is not an inevitable part of aging, and early medical evaluation can make a real difference.

“The truth is, genetics are only one piece of a very large puzzle,” said Golnaz Yadollahikhales, MD, a neurologist at Cedars-Sinai. “And it’s never too early, or too late, to protect your brain.”

When Is Memory Loss Concerning?

Aging often brings occasional lapses in memory. Forgetting a word, misplacing your keys or drawing a blank on what you ate for breakfast often reflects normal aging—not disease.

But memory changes that interfere with daily life deserve attention. Trouble managing finances, getting lost on familiar routes, missing medications or repeating the same questions can signal something more than age-related forgetfulness.

Clinicians assess memory and cognition based on four key domains: ‍

• ‍Cognitive function: how well you think, learn and remember
• Motor function: your balance, coordination and movement ‍
• Emotional function: how you process and respond to emotions  ‍
• Sensory function: your vision, hearing, taste and smell

Genetics are only one small piece of a very large puzzle, and it’s never too early, or too late, to protect your brain.

Brain-Protective Strategies That Make a Difference

According to the National Institute on Aging, more than 50 million people are living with dementia, a diagnosis that may include Alzheimer’s or a related dementia. But memory loss isn’t inevitable, and taking care of your overall health directly supports cognitive health.

“What’s good for your heart is good for your brain,” Yadollahikhales said.

These seven strategies can help protect your memory and brain function:

• ‍Get evaluated. A thorough assessment by a qualified clinician can help distinguish normal aging from a medical condition that requires treatment. “A comprehensive evaluation allows us to identify reversible contributors to memory loss, such as vitamin deficiencies, hormonal changes, sleep disorders, medication side effects, hearing or vision loss, and even depression or anxiety,” said Yadollahikhales.
  Do this: Ask your primary care doctor for a referral to a memory specialist to assess your current neurological function. Establishing a baseline evaluation, even before symptoms appear, can make it easier to track changes over time and intervene early if needed. ‍
• Get moving. Regular physical activity is one of the strongest predictors of brain health. The reason: Exercise improves blood flow to the brain, supports new neural connections and helps manage brain-threatening conditions, such as high blood pressure, diabetes and high cholesterol.  
  Do this: Aim to get at least 150 minutes of moderate intensity exercise each week, plus strength and balance training. Building grip strength, in particular, may help boost cognitive resilience and overall brain health. ‍
• Mind your diet. Studies link the MIND diet—a blend of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension)—with a lower risk of Alzheimer’s and a slower cognitive decline. The MIND diet emphasizes vegetables (leafy greens), berries, whole grains, fish, nut and olive oil, while limiting processed foods and red meat.
  Do this: Limit alcohol. Even though the Mediterranean diet historically included a daily glass (or two) of wine, newer research [BA1] suggests there’s no safe level of alcohol consumption when it comes to protecting brain health. ‍
• Prioritize sleep. Sleep is not just downtime for the brain, it’s when memories consolidate and the brain most effectively clears accumulations of metabolic waste that are associated with dementia.
  Do this: Power down devices at least two hours before bed and aim to get at least seven to nine hours of sleep each night. Have trouble sleeping? Ask your doctor for a comprehensive sleep evaluation. Sleep disorders, including insomnia, sleep apnea and REM sleep disorder, are associated with a higher risk of developing a neurodegenerative condition.‍
• Reduce stress. Left unchecked, chronic stress increases inflammation and can impair memory and concentration. Modern life—constant notifications, multitasking and global distress—keeps many brains in a near-constant state of overload.
  Do this: Take a breather. Your brain needs stimulation, but it also needs clearing. “Meditation is a great way to calm your mind and allow your brain to reset,” Yadollahikhales said. Can’t seem to quiet your mind? Even just five to 10 minutes of slow, deep breathing can help reduce cognitive overload. ‍
• Stay socially connected. Social isolation is not only a risk factor for dementia, but also for hypertension, heart disease and depression. In fact, research shows that social connectedness is as important to health and longevity as kicking a daily smoking habit. “Social interaction helps build a cognitive reserve, which allows the brain to better compensate for age-related changes,” said Yadollahikhales.
  Do this: Combine learning with connection—play chess or bridge, learn a new language or instrument, or practice art or dance. ‍
• Manage health conditions. Hypertension, diabetes, high cholesterol, and vision and hearing loss all increase your odds of developing dementia. The good news: These conditions are treatable—and managing them can meaningfully lower risk. If you haven’t stayed on top of your recommended health screenings, schedule a visit with your physician.
  Do this: Review your medication list with a clinician. Some medicines, or combinations of medicines, can impact thinking and memory. “Certain medications, including sleep aids, antihistamines, anticholinergics and benzodiazepines, can cause confusion and memory loss, especially in older adults,” Yadollahikhales said.

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Support for Every Stage of Brain Health

Researchers are making unprecedented strides in diagnosing and treating memory disorders. Newer infusion-based therapies may help slow the progression of Alzheimer’s by targeting amyloid buildup in the brain.

However, these treatments are expensive, time-consuming and require careful patient selection and monitoring. “These therapies don’t stop the disease entirely,” said Yadollahikhales, “but for the right patient, they may slow disease progression.”

If you’re interested in learning more about memory disorders, or want help building a personalized brain-health plan, Cedars-Sinai’s memory specialists can help. Neurology experts treat memory disorders at all stages, from early concerns to advanced disease.

“Whether you’re trying to prevent problems before they set in, or adapting to a new diagnosis, taking small steps today and repeating them tomorrow can help safeguard your memory and your independence,” said Yadollahikhales.