As we get older, many of us expect our brains to age with us – our thought processes to slow down, our memory to become less reliable and our motor skills to become less sharp. But what if your brain age wasn't as intrinsically linked to your chronological age as you thought?
According to a new study from researchers at The University of Texas, declines in brain health may not be as inevitable as many assume. In fact, the findings suggest that brain health and cognitive function can improve throughout adulthood, regardless of age.
The study, which was published in the journal Scientific Reports, analysed data from 3,966 adults aged 19–94. Participants completed brain-training activities that took between five and 15 minutes a day, with researchers tracking their performance over three years.
To measure the impact of the training, the team used a framework known as the BrainHealth Index (BHI), which combines more than 20 metrics to assess overall brain health and function. Rather than comparing scores against a general benchmark, the index allowed researchers to track changes over time, making it easier to identify improvement or decline.
Why brain health and function aren't fixed as we age
The findings challenge the idea that simply avoiding decline should be the goal of looking after our brains as we age. Participants of all ages – including those in their 80s – benefited from the daily brain-training activities, highlighting the potential power of small, consistent habits.
'For too long, we've operated under the outdated notion that we need to wait until something bad happens to our brains before we do anything for them,' said Sandra Bond Chapman, a neuroscientist and the study's senior author. 'This study reminds us that our brain is not defined by age – it is defined by possibility.'
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The researchers also noticed a fascinating pattern: participants who entered the study with the lowest brain health scores, many of whom reported concerns about memory or cognitive function, tended to see the greatest improvements over time.
So, even if you think it's 'too late' to start training your brain, the findings suggest that's unlikely to be the case. Small, daily habits really can add up over time, no matter where you're starting from.
4 brain-healthy habits to start now
No matter how old you are, looking after your brain should be a key part of any wellness routine. Dr Faye Begeti, a neurology specialist and neuroscientist, recommends these four simple habits.
1/ Keep your brain active to build cognitive reserve
'When your brain is challenged in unfamiliar ways, it forms new connections,' she says. 'Over a lifetime, this builds cognitive reserve – spare capacity that allows the brain to tolerate age-related changes, helping you continue functioning at a high level with few or no symptoms of memory loss.'
Examples of brain-training activities you can incorporate into your routine include puzzles, such as crosswords and sudoku, learning a new language or trying a new skill – even DIY counts.
2/ Prioritise sleep
'During deep sleep, the brain clears out waste products, including misfolded amyloid proteins, which, when allowed to build up, can damage neurons and contribute to Alzheimer's disease,' Dr Begeti explains.
To maximise deep sleep, stick to a regular sleep–wake schedule to help regulate your circadian rhythm, also known as your body's internal clock. That means keeping weekend lie-ins to no more than 90 minutes (roughly one sleep cycle) and avoiding frequent late nights where possible.
3/ Don't drink caffeine after 1:15pm
'Caffeine can be brain-protective and regular consumption has been associated with a reduced risk of Parkinson's disease, but timing is really important,' she says. 'A recent large study found that consuming caffeine after 1:15pm reduced sleep efficiency by 7%, which is significant in neuroscience terms.'
If you're feeling low on energy in the afternoon, try a short burst of exercise, such as a walk around the block, or drink more water. You might be surprised by the difference these simple interventions can make.
4/ Exercise at least 2-3 times a week, including resistance training
'Aerobic exercise boosts a brain-supporting chemical called BDNF (brain-derived neurotrophic factor), which helps protect neurons, while resistance exercise releases myokines – hormone-like proteins produced by working muscles that can cross into the brain, where they support neuroplasticity and reduce inflammation,' she explains.
Short on time? Try building your cognitive reserve while exercising by learning a new sport or physical skill.
Lauren Geall is deputy site editor for Women’s Health UK and Men’s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She’s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women’s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses’ latest win.
