Do you know the importance of the hippocampus? With the passage of time, many people start noticing that remembering names, events or daily details is difficult for them. And one of the reasons is in the hippocampus, the part of the brain that is directly linked to memory and learning. Its size and strength is closely related to how well we form and recall memories.
When the hippocampus shrinks, the risks of memory issues and even Alzheimer’s disease increase. The good news is that, as muscles do, the hippocampus can be trained and strengthened with simple habits. Studies supported by the NIH show that in just one month people improve if they follow the right habits. So, let’s see 6 easy habits to protect your memory after being 65 years old.
1. Add Mediterranean flavors to your diet
Following a Mediterranean diet is related to better brain health. So, you’d better include: vegetables, fruit, olive oil, fish, nuts, and whole grains.
These foods provide antioxidants and healthy fats that reduce inflammation and protect brain cells. Particularly, Omega-3 fatty acids present in fish and some nuts are linked to the hippocampus with higher volume, which helps maintain it strong and resistant.
Even small changes like using olive oil instead of butter or including fish a couple of times a week are very positive for you.
2. Start your day with natural light
The sunlight in the morning makes you have a better mood because it helps regulate the circadian rhythm, which influences how the brain processes and stores information.
What’s more, solar exposure increases the production of vitamin D, which is related to the hippocampus activity. So, lacking vitamin D can cause you to forget things and alter your mood.
It’s not that difficult, you only need 15 or 20 minutes of natural light. You can either go for a walk or enjoy your coffee outside, but these simple actions can have great benefits.
3. Prioritize your sleeping quality
When you are sleeping the hippocampus organizes and consolidates the memories of the dat, moving them to the long-term memory.
Elderly people also need between 7 and 9 hours of sleep every night, which could be possible if they follow a schedule, sleep in a fresh and dark room, and limit the use of screens before going to sleep.
One week of sleeping well and you will start noticing memory and mental clarity improvements.
4. Your intestine is important for hippocampus too
Intestine and brain are connected through the gut-brain axis. A balanced microbiome supports the production of neurotransmitters such as serotonin and GABA, which regulate mood and memory.
So, adding fermented foods like yogurt or pickles, along with fiber-rich meals encourages healthy gut bacteria to thrive. This balance indirectly strengthens the hippocampus by keeping communication between gut and brain steady, improving resilience and memory function.
5. Stay connected
Social interaction is key for the hippocampus. Conversations, laughs, and shared experiences activate neuronal pathways that support learning and memory.
For people older than 65 years old, small details like calling a friend, joining a group, or sharing family meals are enough to stimulate the brain. In a few weeks, these interactions will show positive effects in the memory.
6. Reduce daily stress
Chronic stress is the great enemy of the hippocampus, since high levels of cortisol damage the neurons and interfere the formation of memories.
To avoid this, try breathing exercises, spend a few minutes in mindfulness or listen to relaxing music. These things can give your brain the pause it needs, so 10 minutes a day is okay to do relaxing activities to protect the cells on the hippocampus.
The goal is not to completely get rid of stress, but create daily moments of calm so that your body and mind recover.