Simple, science-backed changes you can make now to keep yourself healthier in later life.
If you misplace your keys on a regular basis, you’re not alone. Increased forgetfulness is a common part of ageing, and there is a widespread belief that our cognitive abilities will decline as we get older.
But cognitive impairments are not an inevitable part of ageing. There are steps we can all take to live well for longer, protecting our brains in the process.
How our brains change with age
In early infancy, the brain constantly builds new connections between neurons, or strengthens existing ones. As children, more than one million new neural connections are formed every second in our first few years (up until age 5).
As we age, this process starts to slow, especially when some connections are no longer needed. One recent study showed that our brains go through five major “epochs” in a lifetime, with key turning points happening on average at the ages of nine, 32, 66 and 83.
The research found that brains only reach their “adult” phase in the 30s, while the architecture begins showing signs of ageing in the mid-60s.
However, these transitions are not the same for everyone, nor are they set in stone. Just as muscles require exercise to stay strong, maintaining brain connections depends on keeping the mind active.
One large study found that an active lifestyle can significantly delay or even help people avoid dementia. Education, socialising, work, and leisure activities all help build “cognitive reserve” – the brain’s ability to withstand damage from ageing by finding alternative pathways.
Small changes can make a big difference
Research consistently shows that longevity can be influenced through small, consistent lifestyle changes. Physical activity, for instance, benefits both brain health, and overall wellbeing.
With that in mind, below are five ways to boost wellbeing and support brain health over time.
It’s never too late to learn something new
Cognitive health is made up of many skills used daily, including reasoning, problem-solving, concentration, and processing speed.
These skills can develop and change depending on lifestyle and, crucially, can be protected and enhanced at any age.
Psychologist Alan Gow from Heriot-Watt University in Edinburgh notes that while some processes slow down with age, significant cognitive decline is not inevitable. Opportunities exist at every stage of life to protect and promote brain health.
Some cognitive changes can begin during prime working years, but this should not be seen as a problem. A key message from Alzheimer’s Research awareness campaigns is that “it’s never too early and never too late” to take action.
Trying something new can enhance cognition and reduce the risk of dementia. Gardening, for example, has been shown to preserve cognitive function and is now being integrated into healthcare in some settings.
Learning a new language also engages multiple brain regions and has been shown to delay the onset of Alzheimer’s symptoms by up to five years.
Fuel your brain properly
Decades of research underline the importance of a balanced, healthy diet. A simple guideline is to add as much colour as possible from fruits and vegetables, helping ensure adequate vitamins, minerals, and fibre.
Even one extra portion of fruit and vegetables per day has been linked to improved wellbeing. The benefits of such diets for brain and heart health are among the most consistent findings in nutrition science.
Karen Scott, professor of gut biology at the University of Aberdeen, highlights fibre as one of the most impactful dietary changes for cognitive health. One study found that a fibre supplement improved brain function within three months.
Healthy fats also matter. Polyunsaturated fats found in fatty fish like salmon and trout, as well as walnuts, are protective against dementia. Reducing saturated fats, common in processed meats, can also help, as these are linked to harmful compounds associated with Alzheimer’s and cardiovascular disease.
Choline is another key nutrient, commonly found in eggs and other animal-based foods. Adequate intake has been linked to better memory and lower risks of depression, while deficiencies have been associated with Parkinson’s and Alzheimer’s disease.
Exercise supports brain and mood
Meeting recommended exercise targets can be challenging, but even regular walking provides benefits. Walking speed itself can offer insight into overall health and brain ageing.
Choosing stairs over escalators or incorporating small amounts of daily movement can boost both physical and mental health.
Regular exercise strengthens brain regions vulnerable to Alzheimer’s disease and may slow cognitive decline. One report found that people who exercised most during midlife had up to a 45% lower risk of dementia.
Exercise is also a powerful mood booster. Melanie Burke, professor of cognitive ageing and neuroimaging at the University of Leeds, notes that internal wellbeing plays a crucial role in ageing well- feeling well supports staying active and maintaining quality of life.
Social connections matter
Research consistently shows that social relationships play a vital role in wellbeing, both now and later in life.
Social interaction improves longevity, and people with strong social networks tend to be healthier than those who are isolated. Friendships influence immune strength, cardiovascular health, and life expectancy.
The World Health Organization has identified social connection as a global health priority.
Connecting over shared interests- such as hobbies, language classes, or running groups- can help strengthen social bonds. Research also shows that asking meaningful questions and engaging in reciprocal self-disclosure can deepen relationships more quickly.
A shift in mindset
Living well does not require radical life changes. Evidence shows that small, consistent actions are more effective than dramatic overhauls.
Believing change is possible is a critical first step. Simple actions such as trying a new activity, joining a group, or adjusting diet and exercise routines can have measurable benefits.
Combining lifestyle changes has been shown to significantly improve brain health, particularly among older adults at risk of dementia.
This was demonstrated in the landmark Finnish Geriatric Intervention (FINGER) study, involving more than 1,200 participants aged 60 to 77. Those who followed a structured lifestyle intervention showed up to 25% greater improvement in overall cognitive function compared with a control group.
The message is clear: marginal changes made today can add up, delivering lasting benefits now and into the future.
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