5 everyday habits that keep memory sharp after 50

Memory isn't fixed. These five habits have the strongest evidence behind them, and none of them cost anything.

  1. Guard your sleep

    Deep sleep is when the brain files the day's memories into long-term storage. Short or broken sleep shows up the next day as slower recall.

    Try this week: same wake-up time every day, screens off 30 minutes before bed.

  2. Walk briskly, most days

    In a one-year trial, older adults who walked 40 minutes three times a week grew their hippocampus (the brain's memory hub) by about 2%. The group that only stretched saw it shrink.

    Erickson et al., PNAS, 2011

  3. Learn something that's hard for you

    Older adults who spent 3 months learning a demanding new skill, such as digital photography or quilting, improved their memory more than those who did easy or purely social activities.

    Park et al., Psychological Science, 2014

  4. Protect your hearing

    Untreated hearing loss is one of the 14 modifiable risk factors for dementia named by the 2024 Lancet Commission. Straining to hear uses up attention your memory needs.

    If you often ask people to repeat themselves, book a hearing test.

    Livingston et al., The Lancet, 2024

  5. Stay connected and know your numbers

    The same Commission lists social isolation, high blood pressure and high LDL cholesterol. Regular conversation and a yearly check-up are simple ways to cover all three.

What about brain supplements?

The habits above come first. The evidence for supplements is mixed. Some readers still like to add one, and ask us which presentation we point people to.

This month we link to one that comes with a money-back guarantee. Watch the short presentation, check the ingredients with your doctor, especially if you take medication, and decide for yourself.

Disclosure: we earn a commission if you buy through this link, at no extra cost to you. We don't sell supplements ourselves, and nothing here is medical advice.

Watch the presentation

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SharpYears publishes general information for adults who want to stay sharp. It is not medical advice. Talk to your doctor about any health concern.