Published 30 April 2024 · Last updated 27 August 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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Frequently asked questions
Is memory loss a normal part of ageing?
Some slowing of recall is common with age. What is not normal is memory loss that interferes with daily life, getting lost in familiar places, difficulty with words in conversation, or changes in personality and judgement. Those deserve a GP appointment.
What actually helps memory?
The evidence points to physical activity, staying socially connected, treating hearing loss, managing blood pressure and diabetes, sleep and not smoking. Brain training games improve performance at the game more reliably than at anything else.
Does hearing loss affect memory?
It is one of the more significant modifiable risk factors identified for dementia, and untreated hearing loss also makes people withdraw from conversation, which compounds it. Getting hearing tested is a practical step with a real evidence base.
What practical strategies help day to day?
One place for keys and glasses, a single calendar rather than several, written lists, alarms on a phone, and doing one thing at a time. These do not improve memory, they reduce how much you need it, which is the more reliable route.
When should we ask for a memory assessment?
When the changes are affecting daily life, or when the person or the family is worried enough to be asking. A GP can start the assessment, and a number of treatable causes including thyroid problems, vitamin deficiency, depression and medication effects get found this way.
Does worrying about memory mean it is dementia?
Often not. People who are aware of and troubled by their memory frequently have anxiety, depression or a physical cause rather than dementia, and those are all worth identifying. Being worried is a reason to get checked rather than a diagnosis in itself.
Published 30 April 2024 · Last updated 27 August 2026