If you misplace your keys on a regular basis, you're not alone. Increased forgetfulness is a common part of ageing, but cognitive impairments are not inevitable. There are steps we can all take to live well for longer, protecting our brains in the process.
Our brains go through five major 'epochs' in our lifetime, with key turning points at ages nine, 32, 66 and 83. The brain only reaches its 'adult' phase in our 30s, and signs of ageing appear in our mid-60s. However, these transitions are not set in stone. Just as we exercise muscles to keep them strong, maintaining brain connections requires us to keep our minds active. One large study found that an active lifestyle can significantly delay or even help people avoid dementia.
Psychologist Alan Gow from Heriot-Watt University says that while some cognitive processes slow down, significant decline is not inevitable. 'We do have opportunities to protect and promote our brain health at every age and stage of life,' he says. A powerful message from Alzheimer's Research is that 'it's never too early and never too late' to take action.
One simple way to enhance cognition and reduce dementia risk is by trying something new. Gardening, for example, preserves cognitive function and can help you live longer. Learning a new language engages various parts of the brain, boosting connections. The key is to keep the brain active through education, socialising, work and leisure activities, building up 'cognitive reserve' that makes the brain more resilient against age-related decline.
For more science-backed exercises to boost brain, diet, fitness and sleep, sign up for the new newsletter course 'Live Well For Longer', launching on 17 January 2026.
