Brain training is a popular strategy to maintain cognitive abilities as we age. But what exactly is it, and can it help improve our mental abilities?
Why it matters
Maintaining your cognitive fitness is vital for healthy aging, potentially helping to prevent or delay dementia.
What is brain training?
Brain training typically refers to structured exercises to improve specific cognitive functions, such as memory, attention, and processing speed.
The goal is to create new neural connections through neuroplasticity, particularly in the prefrontal cortex, responsible for executive functions like attention, inhibition, planning, and multitasking.
What the research says
Studies indicate brain training can improve performance on the trained tasks. However, these benefits don't necessarily transfer to unrelated cognitive abilities or everyday functioning.
The ACTIVE study randomized 2,802 healthy older adults to different cognitive training programs or a control group.
- After 10 years, those who did computer-based speed-of-processing training (BrainHQ) had a 29% lower dementia risk than controls.
- Four-session booster training delivered at 11 and 35 months provided an additional 10% risk reduction.
- No benefits were seen for memory or reasoning training groups.
The SYNERGIC study involved 175 older Canadian adults who did a 20-week program combining aerobic/resistance exercise with computer brain games.
- Participants in the combined exercise-brain-training group showed more significant cognitive function improvements than exercise alone.
- The cognitive benefits were still present at 12 months.
- Adding vitamin D provided no extra boost.
What to know
Simply doing the same crossword puzzle or playing the same board game is not enough for brain training to have benefits.
- You need new and varied activities to increase cognitive reserve and flexibility.
- Brain training is more effective when combined with regular physical exercise.
- Learning novel and challenging skills, like dancing or a foreign language, provides cognitive and physical stimulation.
The takeaway
Growing evidence suggests that engaging in structured cognitive training, exercise, and continual learning can reduce the risk of developing dementia.
