26/11/2025
When the new University of Cambridge research on the “five ages of the human brain” came out, I went straight to the 32–66 “Adulthood” bracket as it's in my bracket at 60. This phase is described as a long period of stability, but with brain efficiency slowly starting to run in reverse. Yikes… if you don’t know what to do about it.
As a hypnotherapist, none of this surprised 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.
Researchers at Cambridge analysed thousands of brain scans and mapped five broad “eras” of wiring, with key shifts at around 9, 32, 66 and 83. The 32–66 window is the longest phase, where the brain’s architecture becomes more stable but tiny changes in efficiency begin to add up over time. Think less “sudden decline” and more “maintenance really matters now.”
Preparation for now and the future.
Nourish your brain and body
Take care of the basics: real food, hydration, movement, and good sleep.
Focus on omega‑3 fats (oily fish, flax, walnuts) and antioxidant‑rich plants (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.
Aim for regular movement you actually enjoy – walking, dancing, yoga, swimming – rather than punishing workouts you will abandon.
Cut the brain saboteurs
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.
Watch the sugar highs and ultra‑processed foods that spike and crash your energy and inflame the body and brain.
Your future memory will thank you.
Learn like a curious child
The adult brain loves challenge. 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, your brain is probably growing.
Boost joy chemistry
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 (for example, naming three things you’re grateful for before bed).
These moments of joy help buffer stress and keep emotional networks flexible.
Dial down stress (on purpose)
Chronic stress is like slow, invisible rust for the brain.
Use simple tools: 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.
The full Cambridge report is online if you enjoy diving into the science, but the 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.
