How does the ageing brain shape daily life and what can we do about it?

Exclusive interview with the world’s leading ageing expert: Professor Luigi Ferrucci
MD and Scientific Director of Research at the National Institute on Aging, USA

Written by Professor Luigi Ferruci.

As we grow older, most of us expect a few changes in our bodies – stiffer knees, slower walking and the need for glasses. In my experience as a clinician, most people are surprised by how changes in brain function are reflected in daily life experience and shape our behavior and quality of life. While these changes should be taken seriously because they may be the first symptoms of pathologic decline of cognition, it is also important to recognise that in many cases they are relatively innocent companions of normal aging. Understanding them can empower us to stay confident, independent, and engaged.

In a rapid decline, one of the earliest and most overlooked symptoms is the ability to respond quickly and efficiently to incoming questions. When we get to our 60s or 70s, it may take longer to multitask or switch from one activity to another. It may also take longer to make decisions or participate in a conversation that involves multiple people who tend to talk at the same time. Have you noticed that when you are in crowded restaurants following a discussion or keeping pace with two people talking at the same time, you feel more tired? “Slower” however, is not always negative, for older adults often bring experience, emotional intelligence and better judgment to decisions, offsetting changes in speed.

Another common change is in attention. You may find it more difficult to maintain a conversation when there are distractions. For example, reading a book while somebody else is watching the television, or trying to think clearly in a noisy environment. Sometimes, these situations can be overwhelming, and people may misinterpret them as somebody “losing their memory.” It can however, be that the memory is fine, but the ability to concentrate might require more attention.

Memory itself also evolves. While older adults may take longer to recall a name or retrieve a word, this “tip-of-the-tongue” phenomenon is normal. A patient of mine once told me that during his long life, he had memorised so many things that there was no longer enough space in their brain. There is no evidence that this is true but rather, an older person simply needs more time to pull out the right file. Importantly, vocabulary, general knowledge, and the ability to see patterns or the big-picture often improves with age.

Emotionally, the brain changes in ways that are often surprisingly positive. Many studies show that older adults handle stress better, recover faster from negative emotions and place greater value on meaningful relationships. But they may also have a lower tolerance for social conflict or chaotic environments, choosing smaller gatherings or deeper conversations instead.

Overall, these changes can influence the quality of life to a different extent in different people. The good news is that the brain is remarkably adaptable and is able to find tricks to go around these obstacles. Everybody is different and so everyone finds different tricks that are good for them. The secret is staying mentally active. Learning new skills every day, not curtailing your creativity and allowing your fantasies to run: try poetry, music, crafting or volunteering for example. All these activities strengthen neural circuits and encourage new ones to form.

Be physically active. Walking, dancing, and strength training improve blood flow to the brain and support memory, attention, and mood. Cultivate social connections. Regular interaction keeps emotional and cognitive networks engaged and reduces the risk of isolation.

Prioritise sleep. Good sleep helps the brain consolidate memories and clear metabolic waste. Reduce sensory overload. Lower background noise, organise your environment and allow extra time for transitions between tasks. Be patient with yourself. Taking an extra moment to find words or adapt to new routines is normal – and universal.

Aging brings undeniable changes, but it also brings resilience, wisdom, and perspective. By understanding how the brain evolves over time and adopting habits that support it, older adults can continue to thrive, stay engaged, and live with confidence and joy.