As we age, we need to take precautionary steps to protect our health, including our memory. Dementia now affects nearly five million Americans, and scientists expect the number to increase in the next few years. While this is a frightening statistic, health experts reassure individuals that there are plenty of ways to help reduce the risk of dementia. The guidelines, explained in a report by the World Health Organization [WHO], list three important ways to improve your memory as you age.

Get Plenty Of Exercise

According to the report, physical activity should be recommended to adults with normal cognition to help reduce the risk of cognitive decline as they age. Your physical health is linked to your brain. Active individuals are less likely to develop dementia and other cognitive disorders, including Alzheimer’s disease. Not only does exercise improve your cognitive health, but it also reduces the risk of cardiovascular disease, diabetes, and other illnesses.

You don’t need to start running a marathon every day. Simply walk around your neighborhood, “power walk” at the local shopping center, or ride a bicycle. Simple exercise is good for your brain, which means it’s good for your health.

Quit Smoking

According to WHO, smokers have a 45-percent higher risk of developing dementia than non-smokers. Tobacco dependence is also a major risk factor for a number of illnesses, including a variety of cancers, cardiovascular disease, respiratory disorders, and more. If you quit smoking, this could help reduce depression, anxiety and stress, and improve your mood and your quality of life. While it’s a challenge to quit smoking, it’s worth it to preserve your memory and health.

Watch Your Diet

Your nutrition plays a key role in not just your weight but also your cognitive health. Drink raw fruit and vegetable juice. Add a vitamin K supplement to your diet. Eat more fruits, which contain a compound known as fisetin that fights against Alzheimer’s disease. Eat more fish, which build cell membranes in the brain.

But the best recommendation, according to WHO, is to adopt a Mediterranean diet high in fish, chicken, olive oil, and other foods rich in omega-3s. These foods will improve your cognition and lower the risk of any cognitive decline, which is exactly what you want.