How Can We Reduce the Ageing of Our Brain.

When my grandfather turned 85, we threw him a small party. Cake, candles, laughter—typical stuff. But in the quiet moment after the crowd had thinned, he looked at me and said, “I just wish my mind was still as sharp as my sense of humor.”

That line stayed with me. As someone in their 30s constantly juggling tabs—on my browser and in my brain—I started wondering: Is it possible to reduce the ageing of our brain? Or is mental decline just the price of growing old?

The more I dug, the more hopeful I became. The brain, it turns out, is remarkably resilient. While aging is inevitable, brain ageing doesn’t have to mean cognitive decline. In fact, with the right tools, habits, and mindset, we can slow down—or even reverse—some of the effects of brain ageing.

Here’s what I discovered, and what I’ve started practicing myself.


---

🧠 1. Move Your Body, Sharpen Your Mind

Exercise isn’t just for your abs—it’s brain fuel.

Aerobic activity increases blood flow to the brain, helps grow new neurons, and improves memory. A 2011 Harvard study showed that walking briskly for just 30 minutes a day can literally reshape the hippocampus—the part of the brain responsible for memory.

After reading that, I laced up my sneakers and made morning walks non-negotiable. Now, I not only feel more alert, but my ability to focus has noticeably improved.


---

🥦 2. Feed Your Brain What It Craves

You are what you eat, and so is your brain. Diets high in sugar and processed food have been linked to faster cognitive decline. Meanwhile, diets like the MIND Diet (a hybrid of the Mediterranean and DASH diets) have been shown to reduce the risk of Alzheimer’s by over 50%.

So, I made the switch: blueberries, leafy greens, fatty fish, olive oil, and nuts now fill my plate. I still sneak a cookie here and there, but my brain thanks me every time I pass on fast food.


---

🧩 3. Stay Curious. Learn Something New.

Neuroplasticity—the brain's ability to rewire and adapt—doesn’t stop in your twenties. The more we challenge our minds, the stronger they stay.

I took up learning a new language on Duolingo. At first, it was frustrating. But over time, I noticed not just progress in Spanish, but a quicker memory and better mental flexibility in general. Whether it’s picking up the guitar, solving puzzles, or reading non-fiction, mental stimulation is the gym your brain needs.


---

🛏️ 4. Sleep: Your Brain’s Reset Button

If you’re sacrificing sleep for productivity, you’re playing a dangerous game. Sleep isn’t just rest—it’s when the brain clears waste, consolidates memories, and resets for the next day.

I used to pride myself on being a night owl. Now, I protect my 7-8 hours of sleep like it’s sacred. No caffeine after 2 p.m., screens off by 10, and I wake up feeling sharper, more grounded.


---

❤️ 5. Social Connection Isn’t Optional

Loneliness doesn’t just break hearts—it damages brains. Studies have shown that strong social ties can reduce the risk of dementia by up to 60%.

During the pandemic, I realized how easy it is to isolate. Now, I make time for connection—calling my parents, joining a book club, even just chatting with neighbors. The brain thrives on meaningful interaction.


---

✨ Final Thoughts: It’s Never Too Late

Brain ageing is real, but it’s not a life sentence. Like muscles, the brain responds to use, care, and challenge.

My grandfather, by the way, started doing Sudoku puzzles and walking daily after our chat. He says he feels “20% sharper and 100% more alive.”

So, whether you’re 25 or 75, the time to start caring for your brain is now. With each healthy choice, you’re not just adding years to your life—you’re adding clarity, joy, and vitality to your mind.

Because a youthful brain doesn’t just remember more. It lives more.