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As we age, looking after our brain health is crucial as natural changes in the brain can affect our cognitive abilities like memory, learning, and thinking. Did you know that the overall volume of the brain begins to shrink when we’re in our 30’s or 40’s, with the rate of shrinkage increasing around age 60?

Proactively maintaining brain health can help mitigate these declines, potentially reducing the risk of developing dementia or other cognitive impairments, allowing you to maintain independence and quality of life. 

The World Health Organisation (WHO) defines healthy ageing as: “The process of developing and maintaining the functional ability that enables wellbeing in older age. Functional ability is about having the capabilities that enable all people to be and do what they have reason to value.”

Small everyday actions can help with healthy ageing. Try to incorporate some of these simple habits into your daily life to help maintain a healthy brain:

• Keep learning

Studies show that learning reduces the risk of dementia and other neurodegenerative conditions. Activities like reading, learning a new language, or engaging in creative hobbies can help maintain brain health. Find out tips to keep learning including opportunities available at the University.

• Quit smoking

It’s never too late to quit. Alzheimer’s Research UK noted that: “Smoking has been linked with damage to the brain’s outer layer, called the cortex. This part of the brain becomes thinner with age. Researchers think smoking may speed this process up and could lead to a decline in a person’s ability to think and process information.”

• Exercise regularly

Studies have repeatedly shown that people who lead a physically active lifestyle throughout their lives have a lower-than-average risk of decline in thinking skills with ageing. Find out tips for staying active.

• Eat well

Eat a diet high in fruit, vegetables, nuts, olive oil, beans and cereals; moderate in fish, dairy products and wine; and limited in red meat. The Mediterranean-style diet is linked to better brain health. Nutrients such as omega-3 fatty acids and vitamin D are linked to the maintenance of thinking skills in older age.

• Get plenty of sleep

Aim for an average of seven to nine hours of sleep a day as this amount is related to better brain health in older age. Quality sleep also helps consolidate memory and remove brain toxins.

• Don’t abuse alcohol

Excessive drinking is a major risk factor for dementia. If you choose to drink, stay within the recommended limits of no more than 14 units of alcohol per week.

• Connect with others

Strong social ties have been associated with a lower risk of dementia, as well as longer life expectancy. Find out more about how being social can boost your overall health and ways of connecting with others at the University.

Keep an eye on our events page for upcoming wellbeing webinars. The next webinar on the topic of ‘Embracing Neurodiversity’ will take place on 2 April 2025.