How to keep your brain healthy as you age
Six everyday habits linked to a sharper memory and a healthier brain in later life.
Some memory change with age is normal. But research consistently links a handful of everyday habits with a lower risk of decline. None of them are expensive, and it's never too late to start.
1. Move most days
Regular aerobic exercise — brisk walking counts — improves blood flow to the brain. The NHS recommends 150 minutes of moderate activity a week.
2. Protect your sleep
Deep sleep is when the brain clears waste and stores memories. Aim for 7–9 hours with a regular bedtime.
3. Keep learning
New skills — a language, an instrument, a craft — challenge the brain more than repeating puzzles you've already mastered.
4. Stay social
Loneliness is linked to faster cognitive decline. Regular conversation is genuine brain exercise.
5. Look after your heart
What's good for your heart is good for your brain: manage blood pressure, don't smoke, and keep alcohol within guidelines.
6. Check your hearing
Untreated hearing loss is one of the biggest modifiable risk factors for dementia. If you're turning up the TV, get a free NHS hearing check.
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