A few small changes in daily routines can have a big impact on memory and brain health. The hippocampus, the region of the brain tied to memory and learning, is particularly important for older adults. Its size and strength are closely linked to how well memories are formed and recalled, and a shrinking hippocampus is often associated with conditions like Alzheimer’s disease.
The encouraging news is that this brain area can be trained much like a muscle. Researchers, including findings published in the NIH, show that with the right habits, hippocampal health can start improving in just a month. From food choices to lifestyle adjustments, these six practices can help protect memory after age 65.
Bring Mediterranean flavors to your plate
A Mediterranean-inspired diet has been consistently connected with better brain health, according to research published in the NIH. Meals rich in vegetables, fruits, olive oil, fish, nuts, and whole grains provide essential antioxidants and healthy fats.
These nutrients fight inflammation and support brain cells, which in turn benefits memory. Omega-3 fatty acids, abundant in fish and certain nuts, are linked to increased hippocampal volume, helping this brain region stay resilient. Even making a few swaps, such as replacing butter with olive oil or adding fish to the menu a couple of times per week, can start to make a difference.
Start your day with natural light
Exposing yourself to early sunlight offers more than a mood boost. Morning light helps regulate circadian rhythm, which plays a role in how well the brain processes and stores information. Sunlight also increases vitamin D production, a nutrient tied directly to hippocampal activity.
Deficiencies in vitamin D have been associated with memory lapses and even mood imbalances. Just 15 to 20 minutes outdoors in the morning, whether through a walk or simply enjoying coffee outside, can help strengthen the connection between sleep, memory, and learning.
Make quality sleep a nightly priority
Sleep is when the hippocampus gets to work consolidating memories. Adults over 65 still need between seven and nine hours of quality rest each night. During the deeper stages of sleep, experiences from the day are replayed in the hippocampus and transferred into long-term storage.
Without enough rest, that process is disrupted, leading to fragmented memory. Building better sleep habits doesn’t take much—going to bed at the same time every night, keeping the room dark and cool, and limiting screen use before bed can all improve sleep quality within days. A consistent week of good rest may already show benefits in recall.
Support your brain through gut balance
The brain and gut are closely connected through what’s known as the gut-brain axis. A balanced microbiome helps produce neurotransmitters such as serotonin and GABA, which regulate mood and support memory. Adding fermented foods like yogurt or pickles, along with fiber-rich meals, encourages healthy gut bacteria to flourish.
These changes indirectly strengthen hippocampal function by keeping communication between gut and brain steady. Paying attention to gut health can therefore be an easy and natural way to improve memory resilience.
Stay connected through social ties
Emotional stimulation is food for the hippocampus. Regular conversations, laughter, and shared experiences can activate neural circuits that support learning and memory. For older adults, even small actions—like reconnecting with an old friend, participating in a group activity, or simply enjoying meals with family—can help protect against memory decline. Social interaction provides stimulation the brain craves, and the effects can be felt in just a few weeks of intentional effort.
Find calm to protect your mind
Chronic stress is one of the hippocampus’s biggest enemies. High cortisol levels damage neurons and interfere with memory formation. Simple practices like deep breathing, mindfulness exercises, or listening to relaxing music give the brain a chance to reset. Just 10 minutes a day of stress reduction can protect hippocampal cells and support memory.
The goal isn’t to eliminate stress completely but to create daily moments where the brain and body can relax and recover.
Strengthening the hippocampus doesn’t require drastic changes. With steady steps—whether through diet, rest, sunlight, or emotional connections—memory health can improve within a month. The NIH-backed research highlights how these natural adjustments can play a powerful role in keeping the mind sharp after 65.
