Growing older does not always mean losing your memory or mental sharpness. While some people remain mentally active well into their 80s, others begin to struggle with memory, focus and emotional balance much earlier.

According to Dr. Kapil Aggarwal, Director and Head of Neurology at Shalby International Hospital, the difference often lies not in luck or genetics alone, but in the everyday habits people follow throughout their lives.

"Brain ageing is a natural process, but a rapid decline in memory and thinking is not something we should simply accept," says Dr. Aggarwal. "The brain keeps adapting throughout life, and our daily choices can either protect it or speed up its ageing."

He explains that one of the most powerful ways to keep the brain healthy is to keep learning. Whether it is reading books, learning a musical instrument, solving puzzles, painting, trying new recipes or even understanding artificial intelligence tools, every new skill pushes the brain to create fresh neural connections.

"The brain behaves much like a muscle. The more meaningfully you use it, the stronger it becomes," Dr. Aggarwal says, adding that lifelong learning helps build resilience against age-related conditions such as dementia.

However, staying constantly busy does not necessarily benefit the brain. Dr. Aggarwal warns that endless social media scrolling, office pressure, constant notifications and multitasking can overload the brain instead of strengthening it.

"Giving the brain a few minutes of silence and mindfulness every day can make a remarkable difference," he says. Studies suggest that mindfulness practices may increase grey matter in the hippocampus, the region responsible for learning and memory.

Strong social relationships are another important pillar of brain health. Meaningful conversations and emotional support stimulate several areas of the brain at the same time. Research has also shown that people who are socially isolated face a higher risk of cognitive decline and dementia.

Dr. Aggarwal also highlights the close connection between heart health and brain health. Although the brain accounts for only about two percent of body weight, it consumes nearly 20 percent of the body's oxygen and energy. Conditions such as high blood pressure, diabetes and high cholesterol gradually damage blood vessels, reducing blood flow to the brain.

"What is good for the heart is generally good for the brain," he says. "Keeping blood pressure, cholesterol and blood sugar under control is essential not only for preventing heart disease but also for protecting memory and cognitive function."

Regular physical activity such as brisk walking, swimming or cycling for 30 to 45 minutes a day improves blood circulation and supports the chemicals that help brain cells survive.

Lifestyle diseases are becoming a major concern worldwide. Around 50 million people are currently living with dementia across the globe, and obesity, diabetes and physical inactivity are among the leading risk factors. Experts believe that healthier lifestyles could prevent or delay many of these cases.

Sleep, Dr. Aggarwal says, is another often overlooked factor. During deep sleep, the brain clears away waste proteins that build up during the day. Poor sleep over a long period has been linked to poor concentration, irritability and an increased risk of Alzheimer's disease.

Diet also plays a quiet but significant role. Foods rich in antioxidants, vitamin B12, fruits, nuts and green vegetables help reduce inflammation and protect brain cells. On the other hand, smoking, excessive alcohol consumption and substance abuse gradually damage both brain cells and the blood vessels that nourish them.

"The message is simple," Dr. Aggarwal says. "You cannot stop the clock, but you can certainly slow the ageing of your brain by making healthy choices eve

ry single day."