Healthy Mind and Aging Well in Grand Rapids, Michigan

Growing older in Grand Rapids does not mean you will automatically lose your memory or clear thinking. Many older adults in West Michigan stay mentally sharp well into their 70s, 80s, and beyond. Regular physical activity, a healthy diet, social connection, and mental exercises can all help keep your brain and memory working well.

Local healthcare systems like Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health – University of Michigan Health, and Mercy Health offer services that support healthy aging. Community resources such as the Kent County Health Department and Grand Rapids Public Health programs also provide education and screenings that can help protect brain health.

How Aging Affects the Brain

Normal aging does bring some changes to the brain, but these do not always lead to dementia or serious memory loss.

As people in Grand Rapids and across Michigan get older, it’s normal to notice that:

  • Messages between brain cells (neurons) may travel more slowly
  • It can take longer to recall names or find the right word
  • Multitasking may feel more challenging
  • Learning new technology or complex tasks may take more time

The brain may become slightly smaller and lighter with age, but an older brain can still function very well. When you keep your brain active, it can:

  • Form new connections between neurons
  • “Share” mental tasks across different brain regions
  • Adapt when some neurons die by having other neurons take over their work

When Changes Are Not Normal

Some changes are not a routine part of aging and should be checked by a healthcare professional in Grand Rapids:

  • Sudden or rapidly worsening memory loss
  • Getting lost in familiar places (like your own neighborhood in Eastown, Wyoming, or Kentwood)
  • Major personality changes or confusion
  • Trouble managing finances, medications, or daily tasks

Conditions that can affect brain function in older adults include:

  • Alzheimer’s disease and other dementias
  • Stroke and “mini-strokes” (TIAs)
  • Depression
  • Diabetes
  • Heart disease and atherosclerosis (hardening of the arteries)
  • Parkinson’s disease
  • Dehydration (especially during hot, humid Michigan summers or when heating is running all winter)
  • Poor nutrition and vitamin deficiencies

If you or a loved one notices concerning changes, contact your primary care provider, a geriatrician, or a neurologist at one of the major Grand Rapids health systems.

Medications and Brain Health in Older Adults

Older adults in Grand Rapids are more likely to take several prescription medications for chronic conditions such as high blood pressure, high cholesterol, diabetes, or arthritis. Some medications—or combinations of medications—can affect thinking and memory.

Possible medication-related problems include:

  • Confusion or disorientation
  • Excessive drowsiness or feeling “foggy”
  • Memory problems
  • Dizziness and increased fall risk

To protect your brain health:

  • Have your medications regularly reviewed by your doctor or pharmacist (many local pharmacies in Grand Rapids offer medication reviews).
  • Ask whether any medicine could cause memory problems or confusion.
  • Make sure you are not taking duplicate or unnecessary medications.
  • Never stop or change a prescription without talking to your healthcare provider.

If you notice new memory issues after starting a medication, contact your Grand Rapids primary care provider or call the nurse line at your health system.

How Michigan’s Climate and Lifestyle Affect Brain Health

Living in Grand Rapids means dealing with cold, snowy winters and shorter daylight hours, as well as warm, sometimes humid summers. These seasonal changes can indirectly affect brain health:

  • Winter: Less sunlight can contribute to seasonal depression, social isolation, and lower physical activity.
  • Summer: Heat and humidity can increase the risk of dehydration, which can cause confusion and worsen memory problems.

To stay mentally healthy year-round in Grand Rapids:

  • Stay active indoors during winter (mall walking, senior center fitness classes, home exercise videos).
  • Keep up social activities even when roads are snowy—phone calls, video chats, and local senior center programs can help.
  • Drink enough water in both summer and winter (heating can dry out indoor air and contribute to dehydration).

Keep Your Body Active to Keep Your Mind Sharp

Why Physical Activity Matters

Regular physical activity can:

  • Improve memory and learning
  • Boost reasoning and problem-solving
  • Improve reaction time
  • Lower your risk of stroke, heart disease, and diabetes—all of which affect brain health

In Grand Rapids, you can stay active using local resources such as:

  • Walking paths along the Grand River, Millennium Park, or neighborhood trails
  • Community centers and senior centers offering low-impact exercise classes
  • Indoor walking in malls or large stores during icy or very cold days

How Much Exercise Do You Need?

Aim for at least 30 minutes of moderate exercise most days of the week. Moderate exercise means your heart rate is up and you can talk, but not sing.

You can break this into shorter sessions:

  • Three 10-minute walks
  • Two 15-minute sessions of light activity

Examples of brain-healthy activities:

  • Brisk walking
  • Light cycling (indoors or outdoors, weather permitting)
  • Water aerobics at a local Grand Rapids pool
  • Gentle strength training with light weights or resistance bands

Talk with your doctor before starting a new exercise program, especially if you have heart disease, diabetes, or mobility issues.

Eat Healthy Food for a Healthy Mind

Nutrition plays a major role in brain health. In West Michigan, where comfort foods and fast food are easy to find, it’s especially important to make thoughtful choices.

Brain-Healthy Eating Tips

  • Eat a balanced diet
    • Include vegetables, fruits, whole grains, lean proteins (fish, chicken, beans), and healthy fats (olive oil, nuts).
  • Avoid extreme low-carbohydrate diets
    • Your brain uses glucose (a type of sugar from carbohydrates) as its main energy source.
  • Cut back on processed foods
    • Limit foods high in saturated fat, sugar, and salt:
      • Fast food
      • Packaged snacks
      • Pastries, cookies, and fried foods
  • Stay hydrated
    • Drink enough water for your body size and activity level.
    • Dehydration can cause confusion, headaches, and memory problems, especially in older adults.

If you need help planning healthy meals, ask your Grand Rapids doctor for a referral to a registered dietitian within Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health.

Improve Your Mental Fitness

The brain is like a muscle—if you do not use it, it can weaken. Mental exercises can improve memory by 30–50% for many people.

Everyday Brain Exercises

Try to include mentally stimulating activities in your daily life:

  • Stay socially active
    • Join a senior center, church group, book club, or hobby group in Grand Rapids or Kent County.
    • Have regular conversations with family, friends, and neighbors.
  • Read regularly
    • Newspapers (like the Grand Rapids Press), magazines, and books.
  • Play “thinking” games
    • Scrabble, cards, chess, Trivial Pursuit, Sudoku, or strategy board games.
  • Watch quiz shows and play along
    • Try to answer questions before the contestants.
  • Take a class
    • Local colleges, libraries, and community centers often offer courses for older adults—art, history, computers, or health topics.

Take Up New Hobbies

Learning something new can create fresh connections in the brain:

  • Take up a new hobby
    • Woodworking, painting, knitting, gardening, photography.
  • Learn a language or a dance
    • Many Grand Rapids community centers, churches, and cultural organizations offer language or dance classes.
  • Do crossword puzzles and word games
    • Use puzzle books, apps, or the daily crossword in the newspaper.

Hobbies like woodworking can improve spatial awareness (understanding where things are in relation to your body), which is important for everyday tasks and balance.

Managing Stress and Sleep for Better Brain Health

Keep Stress Under Control

Long-term stress and high levels of stress hormones like cortisol can damage neurons and affect memory.

To reduce stress:

  • Practice relaxation techniques
    • Deep breathing, meditation, or gentle yoga (many Grand Rapids fitness centers and churches offer classes).
  • Stay physically active
  • Spend time with supportive friends and family
  • Limit news and social media if they make you anxious

If you feel overwhelmed, depressed, or anxious, talk with your primary care provider or a mental health professional in Grand Rapids.

Get Regular, Adequate Sleep

Sleep is essential for memory and thinking:

  • Aim for 7–9 hours of sleep each night.
  • Go to bed and wake up at about the same time every day.
  • Keep your bedroom dark, quiet, and comfortable.
  • Avoid large meals, caffeine, and screens right before bed.

If you snore loudly, stop breathing during sleep, or feel very tired during the day, ask your doctor about sleep apnea, which is common and treatable.

How to Improve Your Memory at Any Age

Being good at remembering is a skill you can strengthen.

Pay Attention

You cannot remember what you do not notice. For example:

  • If you are thinking about something else when you put down your house keys, you may not remember where you left them.

Try to:

  • Slow down and focus when you do important tasks (taking medicines, locking doors, handling money).

Use Memory Triggers (Memory Aids)

Memory triggers can help you “jump” from one item to the next.

  • Association and visualization
    • Link a name or item with a mental picture.
    • Example: To remember someone named “Rose,” picture a rose flower next to their face.
  • The walking route method
    • Choose a route you know well, such as your walk around the block or from your front door to the bus stop.
    • Mentally place each item you want to remember along this route.

Example grocery list:

  • Bread at the mailbox
  • Apples at your neighbor’s front porch
  • Vegetables at the bus stop

To remember the list, “walk” the route in your mind.

Practice Your Memory

  • Try to remember short lists (like groceries) before writing them down.
  • Review important information several times (appointments, names, addresses).
  • Use calendars, pill boxes, and reminder notes to support your memory—these are tools, not signs of weakness.

How Your Overall Health Affects Brain Function

Many common health conditions in older adults in Grand Rapids can affect brain function if not well controlled:

  • High blood pressure (hypertension)
  • High cholesterol
  • Diabetes mellitus
  • Heart disease and atherosclerosis
  • Stroke or mini-strokes (TIAs)
  • Depression
  • Dementia, including Alzheimer’s disease
  • Parkinson’s disease
  • Dehydration
  • Poor nutrition and vitamin deficiencies

You may be able to protect or improve your brain function by:

  • Being physically active
  • Eating healthy food and drinking enough water
  • Monitoring and managing chronic conditions like high blood pressure, high cholesterol, and diabetes
  • Avoiding smoking and limiting alcohol use

Where to Get Help in Grand Rapids, Michigan

If you are concerned about your memory or thinking, or about a loved one’s brain health, reach out for help:

  • Your GP / Primary Care Provider
    • First stop for evaluation, medication review, and referrals.
  • Geriatrician (doctor specializing in older adults)
    • Available through major Grand Rapids health systems.
  • Neurologist
    • For diagnosis and management of dementia, stroke, Parkinson’s disease, and other brain conditions.
  • Local Health Systems
    • Corewell Health (Spectrum Health) – Grand Rapids
    • Trinity Health Grand Rapids
    • Metro Health – University of Michigan Health
    • Mercy Health
  • Kent County Health Department & Grand Rapids Public Health Programs
    • Community health education, screenings, and resources for older adults.
  • Local senior centers and aging services
    • Many offer brain health classes, exercise programs, and social activities.

If you or a caregiver needs support with dementia or memory concerns, your Grand Rapids healthcare provider can connect you with local and national dementia resources, caregiver support groups, and community programs.

Staying mentally healthy as you age in Grand Rapids is possible. By staying active, eating well, keeping your brain engaged, managing your health conditions, and using local healthcare resources, you can support a healthy mind and active life well into your later years.