Travel is one of the most powerful ways to stimulate the brain. New places, languages and routines activate neuroplasticity – the process of forming new neural connections. Even a solo trip or visiting a country you can’t yet place on a map can pull the brain out of autopilot mode.

Try a skill-based activity, like salsa dancing or paddleboarding. Exercise triggers the release of Brain Derived Neurotrophic Factor (BDNF), a protein that supports brain cells and reduces age-related damage. Activities that require coordination and learning a new skill engage the brain far more than repetitive workouts. Setting an ambitious goal, like training for a half-marathon, can also create momentum to push yourself further.

Give your brain a serious workout by learning a new language. A major study of 86,000 adults found that bilingual people show slower biological ageing because switching between words and sounds keeps attention and memory networks active. You don’t need to be fluent – even practising a few phrases before a trip or trying them out abroad is enough to spark these benefits.

Spend time in nature to reset your brain. Nature has a calming effect on the amygdala – the part of the brain that processes stress. Big adventures like wild camping or cold-water swimming work wonders, but even small doses – like planting a vegetable garden – can make a difference.

Strong social bonds are one of the best predictors of long-term brain health. Positive interactions activate networks that help us interpret emotions, form memories and regulate responses. Make those bonds even stronger by sharing firsts together – host a dinner with a cuisine nobody has tried, book a group trip to a new destination, or take a pottery class as a team.