Cognitive Decline As We Age May Be Less Inevitable Than We Assumed

There may be no upper limit to brain gains. 

A common belief is that as we age, our brains age, too. But research is flipping that notion on its head. Results of a 4,000 person, three-year study suggest our brain is adaptable across our lifespan. Researchers found staying consistent with simple habits was key, suggesting our brains are rewireable and our brain health is in our control.   

What You Should Know About Neuroplasticity

Hitting the gym translates into muscle gains. But your brain also has the ability to adapt and strengthen. Neuroplasticity is your brain’s ability to absorb information and evolve to take on new challenges, according to Cleveland Clinic. Everything from learning the ABCs to memorizing your route from work to home are examples of neuroplasticity. And, as your brain learns more, it undergoes physical changes too. When you hear someone talk about “rewiring your brain,” this is what they are referring to. And this isn’t as complicated as it sounds. For example, previous research suggests experiencing new things and slightly mixing up your daily routine is a quick way to boost your brain health. 

In order to keep your mind sharp and prevent cognitive decline, it’s important to ensure your brain continues to adapt and absorb information. The good news: New research shows cognitive decline may not be as much of a predetermined part of aging as we once thought.  

Going Deeper on the Research

Our brain health may not actually be determined by age, instead it may be trainable, and consistent support will benefit you as you age, according to research published in Scientific Reports. Researchers at the University of Texas at Dallas looked at data from nearly 4,000 adults aged 19–94. Participants completed daily brain-training activities, requiring just 5 to 15 minutes.  Researchers tracked participants’ progress over three years to measure changes in their brain health.

To demonstrate the brain’s neuroplasticity, they developed a framework known as the BrainHealth Index (BHI), to measure clarity (cognitive function), connectedness (social and purpose-driven engagement), and emotional balance (mental well-being). Every six months, researchers checked in to measure brain gains.

What they found is those who engaged most with strategy-based learning, coaching, and brain-healthy habits saw the most improvements, regardless of age, gender, or education level. And, those who began the study with the lowest brain health scores saw the most improvement across the three years. 

“This study reminds us that our brain is not defined by age, it is defined by possibility,” said Sandra Bond Chapman, PhD, chief director of Center for BrainHealth and study author. “Humans have already expanded how long we live. Now, we are expanding how long the brain can continue to improve, disrupting the trajectory of decline that often begins in our early 30s. Because the true promise of longer life is a brain that allows us to thrive year by year.”

A couple of caveats worth keeping in mind: participants signed up for the program themselves, so they were likely more motivated than the average person, which can skew results. And several of the study’s authors hold a pending patent on the BrainHealth Index — a potential conflict of interest.

The Takeaway

Researchers found that those who utilized training tools and engaged in brain-healthy habits more consistently saw the most benefits, regardless of age. The findings of this study suggest the brain is able to be trained and strengthened throughout the course of your life. Brain-boosting routines, such as learning a new skill, prioritizing socialization, establishing a solid sleep routine, and regular physical exercise, can help ensure your brain stays sharp as you age. 

Bottom Line

Small, consistent habits stacked over time will have major benefits for helping ward off cognitive decline. It’s never too late — or too early — to start engaging in behaviors that will support your brain health. That said, sudden or noticeable changes in memory or thinking aren’t a normal part of aging. If you spot them, it’s worth checking in with a doctor.