01/13/2026
Why your brain ages rapidly at 57
When middle-aged spread starts to impact the brain
By 57 your brain is shrinking. It’s a process that starts as early as 30, but it’s now that the reduction in brain volume is clear because of diminishing white matter; the network of nerve fibres which allows the different brain regions to communicate effectively. In short, your broadband is slowing down.
This natural decline is exacerbated by middle-aged spread. Dr Sabine Donnai, a longevity doctor with a special interest in brain health, says weight gain influences our brain functioning in multiple ways. “It is linked to decreased blood supply, hence a decrease of nutrients and essential fats the brain needs, and a build-up of waste products that are not being transported out. Body fat is also inflammatory. Obesity is linked to oxidative stress, those unstable oxygen atoms that damage cells, including neurones.”
Recent research also suggests high cholesterol can increase the risk of dementia, so that’s worth keeping an eye on at your midlife health check.
What you can do about it
The Nature Aging study was done on healthy people, and what was clear was that the poor lifestyle choices of the people with the worst levels of the proteins had had a huge impact. But it works the other way too. Studies show exercise is incredibly neuroprotective. For example, it increases the size of the hippocampus and improves memory.
Prof Sahakian keeps the advice simple. “It’s time to start and keep exercising, which has many benefits, including bone density and preventing depression. The data shows that any exercise that raises your heart rate a bit is better than being sedentary. So the best exercise regimen is one you can stick to.”
Dr Donnai wants us to go about our daily task with added verve. “I get a lot of activity into my day,” she says. “I walk up the escalator. Don’t use your hands when standing up. Push back your chair and get up without using your hands. Don’t say, ‘Lift that for me,’ Say, ‘I can lift that box, I can bend down’. As you go about your daily tasks, be aware of activity that challenges your muscles. In short, don’t stop moving.”
