We often say, “Old age is cruel.” Memory fades, names slip away, keys vanish from right under the nose, and sometimes, even familiar faces feel like strangers. But many of these age-related brain issues don’t begin in old age! They start in youth or middle age, quietly, without any drumroll.
Yes, the truth is—our brain doesn’t suddenly grow old one fine morning. It ages in tiny, invisible ways. Like a leaking tap. One drop at a time. And what we do in our 30s, 40s, and 50s decides whether that leak becomes a flood or just a drip we can easily manage. Sadly, we’re often too busy earning a living or climbing ladders to notice our brains asking for help.
In my clinic, I once met a retired professor who was as sharp as a blade at 85 years old. He quoted Shakespeare, solved Sudoku without specs, and corrected my Sanskrit verses with a smile. When I asked his secret, he said, “Every morning, I walk two kilometres, chant Gayathri mantra, read for 30 minutes, and drink Brahmi tea. I’ve done this since I was 40.” On the other hand, I’ve seen software engineers in their late 40s who forget passwords, names of colleagues, and even what they came to the clinic for! One gentleman stood staring at my bookshelf and said, “Doctor, I think I used to love reading… but I haven’t read a book in ten years.”
This is the difference early habits make. You can’t suddenly start lifting weights at 70 and hope to win a wrestling match. The same logic applies to the brain. If you train it regularly, feed it well, and let it rest when needed, it rewards you with clarity, confidence, and calm, even in old age.
Many people still believe that genes are everything. “My father had dementia,” they say, “so what’s the point?” But science now says otherwise. Genes may load the gun, but lifestyle pulls the trigger. You can’t change your genes, but you can change your habits. And habits, my friend, are where the real magic lies.
Let me explain it in simple terms. If you continue to dump garbage on the roadside for 20 years, one day the whole area will stink. But if you keep the area clean from the start, there’s no mess to clear. The brain is like that. If you allow stress, sleepless nights, junk food, and inactivity to pile up, one day it shows up as brain fog, forgetfulness, or worse.
Now, let’s talk about the brain’s favourite friend—movement. People often think that exercise is only for achieving six-pack abs or losing weight. But every time you walk briskly, your brain throws a party: blood flows, neurons fire, and new connections form. I’ve seen patients who started walking daily after retirement, and within months, they reported improvements in their sleep, mood, and cognitive function, including memory. One retired AG officer even said, “Doctor, I remember my husband’s ATM pin now. Earlier, I had to ask him every time!”
Sleep, too, is underrated. People proudly say, “I sleep only four hours, still manage the office.” But inside the brain, a storm is brewing. During deep sleep, the brain washes away waste, files memories, and resets the mood. If you skip this, your brain feels like a room with lights on but wires short-circuited. No wonder people think they’re tired despite doing nothing.
Then there’s food. Our desi kitchen is a treasure chest of brain food. Turmeric, walnuts, ghee, leafy greens, and berries—all are like a tonic for the mind. I advise one rule: eat fresh, eat warm, eat with love—no fancy diets. And you remain sharp till the age of 95.
Ayurveda, in its quiet wisdom, spoke of medhya rasayanas—herbs and practices to nourish intellect and memory. Brahmi, Shankhapushpi, Mandukaparni, and Guduchi were given to children during exams, not just to boost their marks, but also to enhance their mental stamina. Now, modern science suggests that Brahmi increases brain-derived neurotrophic factor (BDNF), a substance that facilitates the formation of new neural connections.
Of course, today, everyone wants nootropics. Capsules that promise “enhanced cognition” and “laser-sharp focus.” But why look West when we have our natural nootropics—Ashwagandha to calm the anxious mind, Brahmi to sharpen memory, Vacha to clear foggy thinking. These aren’t shortcuts. They are companions—gentle, time-tested, and part of our tradition.
Beyond herbs and food, what protects the brain is purpose. I’ve noticed that those who wake up with something to do and something to look forward to lose their mental edge rarely. Whether it’s gardening, storytelling, temple service, or teaching, a purposeful activity keeps the mind young. One retired banker told me, “I do Sudoku daily—not to win, but to not forget numbers.
On the other hand, I’ve seen people retire, stop working, and stop thinking, only to fade away slowly. No mental engagement, no social contact, only WhatsApp forwards and YouTube shorts. This kind of retirement is not rest; it’s rust.
Let’s not forget the role of stress. Chronic stress is like acid for the brain. It shrinks areas linked to memory and increases the risk of depression. That’s why every stress-reducing habit—from chanting to pranayama, art, music—is not a luxury, but mental first aid. One of my patients, a busy HR manager, started practising 20 minutes of anulom-vilom daily. “It’s magic,” she said. “I no longer cry when Excel crashes.”
Now, some people ask me, “Is it too late for me?” I say, “It’s never too early and never too late.” Even if you start —ten minutes of walking, a page of reading, a handful of walnuts, twenty-five deep breaths—it counts. But if you’re waiting for retirement or a warning sign, the damage may already be on its way.
Brain decline doesn’t send invitations. It arrives unannounced. But you can delay or even dodge it—if you start early. Think of it like insurance. You don’t buy life insurance on your deathbed. You buy it while you’re healthy.
Your lifestyle today shapes the health, memory, and joy of your future self.
