Published 30 April 2024 · Last updated 25 June 2026
It is normal to become a little more forgetful as we get older, misplacing keys or pausing to find a word. The good news is that simple, everyday habits can help keep your memory and thinking as sharp as possible, and many of them are good for your heart and mood too. Here are practical, evidence-based ways to look after your brain in later life. This is general information, not medical advice, so see your GP if you are worried about your memory.
Stay physically active
Exercise is one of the best things you can do for your brain. Regular activity improves blood flow, mood and sleep, and people who keep active may be up to a fifth less likely to develop dementia. Aim for about 150 minutes of moderate activity a week, such as brisk walking, cycling or dancing, plus some strengthening twice a week. Even gardening counts, and anything that gets you moving is better than nothing.
Keep your mind engaged
Learning and mental challenge help build what experts call cognitive reserve. Read, do puzzles or crosswords, take up a new hobby or language, play cards, or simply keep up with conversation and current events. Variety matters more than any single ‘brain training’ app, so choose things you enjoy and will stick with.
Stay connected
Loneliness and isolation are linked to a higher risk of memory problems, while regular social contact lifts your mood and keeps your mind active. Make time for friends and family, join a club, class or community group, or volunteer. A regular phone call or a weekly get-together can do a lot of good.
Sleep well
Most adults need seven to nine hours of sleep. While you sleep, the brain clears waste products, and poor sleep makes it harder to concentrate and remember. Keep a regular bedtime, wind down beforehand, and limit caffeine and screens late in the evening. If you snore heavily or often wake unrefreshed, mention it to your GP.
Look after your hearing and sight
Untreated hearing loss is one of the bigger risk factors for memory problems, partly because it makes staying social harder. Have your hearing and eyes tested regularly, and use hearing aids or glasses if you need them. Treating hearing loss early is far more effective than leaving it.
Eat and drink with your brain in mind
A balanced diet, along the lines of the NHS Eatwell Guide, with plenty of vegetables, fruit, wholegrains, fish and healthy fats, supports both heart and brain. Keep well hydrated, as even mild dehydration can cloud thinking, and keep alcohol within the recommended limits.
Manage your general health
What is good for the heart is good for the brain. Keep an eye on blood pressure, cholesterol and blood sugar with your GP, stop smoking if you smoke, and take any prescribed medicines as advised. Low mood and depression can affect memory too, so talk to your GP if you have been feeling down, as effective help is available.
Simple memory aids that help
There is no shame in using reminders. Keep a diary or wall calendar, set alarms on your phone, keep keys and glasses in the same place, and write a short to-do list each day. These small systems free up your mind and reduce everyday stress.
When to see your GP
Occasional forgetfulness is usually nothing to worry about. But if memory problems are getting worse, affecting daily life, or others have noticed a change, see your GP. Many causes of memory difficulty are treatable, and if it is something more, getting advice early means more support and more choices.
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Published 30 April 2024 · Last updated 25 June 2026
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