Misplacing belongings, misremembering names and forgetting words are widely considered the hallmarks of an ageing mind.
But what if they don't have to be?
A landmark new study suggests the brain remains far more adaptable than many people realise, with researchers finding its performance can be significantly improved at any age.
Scientists at the Center for BrainHealth at the University of Texas at Dallas tracked almost 4,000 people aged 19 to 94 over three years to investigate whether regular brain training could boost cognitive performance.
Published in Scientific Reports, the study found that simple daily exercises helped keep the brain firing on all cylinders, regardless of the number of candles on participants’ most recent birthday cakes.
Participants completed short daily tasks to improve their focus, problem-solving and reasoning abilities. They also had access to training modules on sleep, stress and resilience and a wealth of other brain-health resources.
The study’s results were staggeringly positive. Participants experienced measurable gains in cognitive, emotional and social wellbeing across the entire age range, with those in their 70s and 80s seeing improvements equal to younger adults involved.
Notably, there seemed to be no ceiling for brain optimisation. Even participants with initially high-performing brains were able to improve brain function over the course of the study.
“For far too long, the medical community and the general public have operated under a ‘decline-based’ model of ageing – the outdated misconception that our cognitive peak happens in our 20s or 30s, followed by an inevitable downward trajectory,” says Dr Lori Cook, director of clinical research at the Center for BrainHealth.
“We demonstrated that the brain is not defined by the calendar; it is defined by possibility.”
It’s an encouraging finding. But if our brains really can stay agile into old age, have we been thinking about cognitive ageing all wrong? And how much of our mental decline is truly unavoidable, and how much can lifestyle influence?
The spectre of cognitive decline
The encouraging news is that the Texas study isn't an outlier. A growing body of evidence suggests cognitive decline is far less fixed than many people assume.
“Normal ageing is associated with some degree of cognitive decline such as poorer memory and slowing of thought, but it is not inevitable,” says Dennis Chan, professor at the UCL Institute of Cognitive Neuroscience.
One reason for that optimism is the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, known as the FINGER trial, published in 2015.
This study demonstrated that certain health-promoting habits have beneficial effects on the cognitive function of older adults with an increased risk of dementia.
Researchers found that combined lifestyle-based interventions – including regular physical activity, a nutritious diet and cognitive training – provided a lasting impact that remained measurable in high-adherence participants 11 years later.
The brain, it seems, can become like a well-loved kitchen knife: a little worn from extensive use – just in need of sharpening. And cognitive training may act as its proverbial whetstone.
“Studies show that practising cognitive skills improves ability on them, a bit like working out improves strength in muscles for a time,” explains Claudia Cooper, professor of psychological medicine at Queen Mary University of London.
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Limits of brain training
Brain training has been extensively studied over decades, yet there remain question marks over its efficacy. For instance, scientists don’t yet know how long the benefits can be sustained after training. The brain, like a muscle, requires regular activation, after all.
Nor are scientists sure how transferable cognitive training is to everyday life. Chan says: “If the training involves doing lots of puzzles, for instance, does this mean you get good at puzzles but not necessarily better in everyday thinking?”
Uncertainty remains, despite evidence that it’s generally a positive intervention.
Where cognitive trajectory can be trickier to influence is in cases of dementia, which, Cooper says, affects around 4 in 10 people who live to 90.
Age is the biggest known risk factor, but that doesn’t mean that dementia is a normal part of ageing.
According to Alzheimer’s Research UK, 45 per cent of all dementia cases worldwide are associated with what are known as ‘modifiable’ risk factors.
So, nearly half of dementia risk comes from behaviours and exposures that can be changed. Then, the rest is driven by factors such as genetic risk and other long-term health conditions.
Keep your brain sharp
So what can you actually do to keep your brain sharp? According to Cook, the first step is to stop thinking of brain health as something to worry about only once problems begin.
“I want people to stop waiting until the point when they start forgetting keys, struggling for words, or even receive a clinical diagnosis before they take action,” she says.
It’s true that the brain naturally loses mass with age, with tissue decline typically starting somewhere between ages 30–40 and its weight reducing by around five per cent each decade after age 40.
However, scientists agree that simple daily habits can help to offset brain atrophy, reduce dementia risk, and support cognitive function in later life – whatever your age.
Those habits aren’t rocket science, but they are easier said than done. Cooper says: “Eating healthily, getting exercise and connecting with others make a small difference to cognitive decline.”
You can start by including foods in your diet that support healthy brain function, such as leafy greens, orange vegetables, olive oil, fish, nuts, seeds, whole grains and legumes.
Following a broadly Mediterranean diet may help to preserve your brain’s structure, reducing brain atrophy and slowing cognitive decline.
Sleep is also one of the most impactful things you can do for your long-term health. Cook says: “While you rest, your brain is actively hard at work clearing out built-up waste, consolidating memories so new learning sticks, and resetting your emotional baseline for the next day.”
Her next piece of advice? Stop trying to juggle everything at once. Instead, aim to complete one task at a time.
“True multitasking is a myth; your brain is actually switching between tasks rapidly, a cognitive juggling act that increases mental fatigue while draining your efficiency and performance,” explains Cook.
Ultimately, slowing cognitive decline isn’t about overhauling your life, according to the experts. It’s about small, helpful behaviours repeated day in, day out.
“Every brain is as unique as a fingerprint and has immense potential for growth,” says Cook. “If people can dedicate just 5–15 minutes a day to adopting intentional, brain-healthy habits, they may be able to shift their cognitive trajectory.”
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