How ageing affects your brain: What changes happen inside and how to slow them down |

As we age, changes in our body such as greying hair, wrinkles, and slower movement are easy to notice. But deep inside the brain, a more complex form of ageing takes place quietly and gradually. These internal changes cannot be seen without tools like MRI scans, yet they slowly influence how we think, feel, remember, and respond. Over time, the brain goes through structural shrinkage, slower neuron-to-neuron communication, reduced chemical messengers, and changes in how new brain cells are formed. Together, these can affect memory, attention, focus, emotional balance, and overall mental sharpness. Understanding these processes is important because research shows that while ageing cannot be stopped, certain lifestyle choices can slow down the rate of cognitive decline.

How ageing changes your brain: Memory, mood, and the science behind it

According to theAmerican Brain Foundation, several areas of the brain tend to shrink with age, including the hippocampus (memory), prefrontal cortex (decision-making), and cerebellum (coordination).At the cellular level, neurons lose their branching connections and the protective myelin sheath around them becomes thinner. These changes slow down communication between brain regions, which may be seen as slower thinking or reduced multitasking ability.

Ageing affects specific types of memory more than others.

These cognitive changes are normal effects of the brain’s natural ageing process.

With age, the production of brain chemicals such as dopamine and serotonin decreases. Dopamine levels may drop by around 10% every decade from early adulthood. These chemical shifts contribute to slower reaction times, difficulty concentrating, changes in mood, and reduced motivation.

How ageing changes your brain cells and slows neurogenesis

According to research published in the NCBI “Brain Ageing” review, neurogenesis, the creation of new neurons, slows considerably as we age. The brain’s natural cell-cleaning systems also become less efficient, which leads to:

These factors increase the risk of age-related diseases such as Alzheimer’s, Parkinson’s, and cognitive decline.

Evidence that lifestyle can slow brain ageing

According to a study published in Nature Aging,calorie restriction (reducing food intake without malnutrition) has been shown to:

Another study from the Buck Institute, published in 2024, identified a gene called OXR1 that becomes more active under calorie restriction and protects neurons from ageing damage.The American Brain Foundation highlights that regular exercise increases blood flow to the brain, supports neuron connections, and reduces inflammation. Physical activity is one of the strongest non-pharmaceutical methods to support healthy brain ageing.A feature published by National Geographic explains how music training and mentally stimulating activities encourage neuroplasticity, the brain’s ability to reorganise and form new pathways. Cognitive stimulation helps compensate for natural age-related decline.

According to US national library of medicine, nutritional balance and controlled calorie intake lower oxidative stress and support healthy brain function as we age.A report from The Mirror cites GP Dr. Deborah Lee, who explains that slow eating and mindful calorie intake reduce metabolic stress and may delay chronic disease progression, including brain ageing.

Everyday habits that protect your brain as you age