Memory declines naturally with age, which affects quality of life and work productivity. However, not all memory loss indicates dementia. Often it is a sign of age-related forgetfulness, a condition that is more common in older adults and can stabilize or even improve. Understanding the factors behind memory loss and how to mitigate it is critical to maintaining cognitive health.

A groundbreaking study by researchers at Capital Medical University offers new insights. The research, published in the British Medical Journal, identifies six key lifestyle habits that significantly slow memory decline and reduce the risk of dementia, even for those with a genetic predisposition.

The study, conducted for ten years between 2009 and 2019, involved more than 29,000 participants aged 60 and over across China.

Participants were grouped based on their adherence to six healthy habits:

Participants’ lifestyles were categorized as favorable (four to six healthy habits), moderate (two to three), or unfavorable (zero to one).

Memory tests and genetic screenings revealed a compelling link between these habits and cognitive health. Individuals in the favorable group showed slower memory loss over the past decade, regardless of whether they carried the APOEε4 gene – a major risk factor for Alzheimer’s disease.

This finding underlines the potential of lifestyle changes to combat genetic risk. “Even those with the APOEε4 gene benefited from healthier habits,” the study notes, offering hope to millions of people who carry this genetic marker.

While previous research has emphasized the importance of physical and mental exercise, this study highlights the critical role of a balanced diet. Consuming a variety of nutrient-rich foods had the greatest impact on memory retention.

Cognitive activities and social interaction also emerged as key factors, demonstrating that mental stimulation and emotional well-being are essential for cognitive longevity.

Carol Brayne, a public health expert at the University of Cambridge, praised the study for broadening the understanding of the impact of lifestyle on cognitive health, especially because it was conducted outside high-income Western countries. She emphasized that “participating in various health-related activities, even later in life, has a positive impact on cognitive function and memory.”

However, the study’s reliance on self-reported data introduces potential inaccuracies. Participants may already have been predisposed to a healthier lifestyle, which could have influenced the results. Despite these limitations, the findings are consistent with a growing body of evidence that healthy living promotes cognitive resilience.

The research provides an encouraging message: lifestyle changes can reverse or stabilize memory decline, reducing the risk of progression to dementia. According to the researchers, these findings provide an “optimistic view” on memory retention and cognitive health.

Experts agree that it’s never too late to adopt healthier habits. Even small changes in physical activity, nutrition and social engagement can yield significant benefits. This comprehensive approach to brain health allows individuals to take proactive steps toward aging gracefully while maintaining cognitive function.