Your Brain Starts Ageing at 32

Hypnotherapist and Psychotherapist Marygrace Anderson reveals five daily habits to keep it young

Recent research from the University of Cambridge has identified what it describes as significant transition phases in the human brain, marked by four major structural turning points at approximately ages 9, 32, 66 and 83.

According to the study, the period between 32 and 66 represents the longest phase of relative stability. During this time, however, small neurological changes can gradually accumulate.

Marygrace Anderson of MG Hypnosis, a Certified Hypnotherapist and Psychotherapist, tells Wellbeing Magazine that the findings underline the importance of awareness and daily lifestyle habits in supporting long-term brain health.

Researchers analysed thousands of brain scans to map five broad eras of neural wiring. Of these, the 32 to 66 stage was identified as the most prolonged, with subtle changes building slowly over time.

She said: “I went straight to the 32–66 ‘Adulthood’ bracket. This phase is described as a long period of stability, but with brain efficiency slowly starting to run in reverse.”

She added: “As a hypnotherapist, none of this surprises me. I see every day that our brains are plastic and responsive to how we live, think, and feel. The good news is there is a lot you can do to support neurogenesis, the birth of new brain cells, and keep your grey matter in good working order.”

Here, MG Anderson, a Certified Hypnotherapist, Psychotherapist and founder of popular clinic MG Hypnosis, shares with Wellbeing Magazine the five daily habits she says can help support long-term brain health:

Support your brain through everyday nourishment

“Think less ‘sudden decline’ and more maintenance really matters as soon as you hit the age of 32. You need to really start taking care of the basics: real food, hydration, movement, and good sleep. Focus on omega 3 fats (oily fish, flax, walnuts) and antioxidant rich plants such as berries, greens, colourful veg, herbs and spices. Protect your sleep as non negotiable – this is when the brain does a lot of its repair, cleaning and memory consolidation.
I recommend aiming for regular movement you actually enjoy – walking, dancing, yoga, swimming – rather than punishing workouts you will abandon.”

Reduce everyday brain stressors

“Some things quietly chip away at brain health over years. Keep alcohol in the light to moderate range, and avoid recreational drugs that can hurt cognition and mood. It’s also worth watching sugar highs and ultra-processed foods that spike and crash your energy. These foods don’t just inflame the body, they inflame the brain also. This can make your brain work overtime, and over time that stress can have an ageing effect. Your future memory will thank you for staying healthy.

Challenge your brain to keep it growing

“The adult brain loves challenge just like young minds do. New learning signals, ‘Keep these circuits, they’re useful.’ Take classes, start a language, learn an instrument, or pick up a complex hobby. Use ‘mind gym’ games – crosswords, puzzles, strategy games – to work attention, memory, and problem solving. The key is effort. If it’s a little hard and a bit outside your comfort zone, you’re giving your brain exactly the kind of challenge it needs.

Support your brain through everyday joy

“Happiness isn’t fluffy; it’s chemistry and circuitry. Listen to music that moves you, sing loudly, dance badly, and laugh often. Spend time with people who uplift you and practice simple gratitude rituals. These moments of joy help buffer stress and keep emotional networks flexible.”

Create calmer conditions for your brain

“Chronic stress is like slow, invisible rust for the brain. Use simple yet effective tools and techniques to help regulate your nervous system: slow breathing, progressive relaxation, mindfulness, time in nature, or a daily ‘me time’ ritual where no one gets to interrupt.
Therapeutic practices, including hypnotherapy, can help reframe worries, process old material, and teach the nervous system what calm feels like again. You’re not trying to eliminate stress (that’s impossible) but to stop living in it.”

Rethinking what brain ageing really means

“My core message is simple: your lifestyle is talking to your brain all day, every day. The habits above are safe, powerful starting points whether you’re 26 or 86. If the idea of brain efficiency ‘flipping into reverse’ scares you, let it be a wake up call, not a sentence”.

“With the right daily choices, this long adulthood phase can be a time of conscious rewiring, and that is something worth looking forward to.”

Marygrace Anderson is a Certified Hypnotherapist, Psychotherapist and Founder of MG Hypnosis. 

Learn more at: https://www.mghypnosis.co.uk/