Most people notice the effects of aging on their brains at some point. Memory may become less reliable, and multitasking may not be as easy as it once was.
While your brain is not a muscle, exercising it may help delay the cognitive decline that naturally comes with healthy aging. Finding ways to stimulate your brain can help it stay sharper for longer.
Any activity that requires attention, focus and engagement challenges the brain. But in recent years — and as we continue to learn more about dementia and Alzheimer’s disease — people are particularly turning to brain-training games for help.
What games are good for the brain as you age?
Playing games at any age can boost confidence, leave you with a sense of accomplishment and provide an opportunity to socialize. But for older adults, some games are better for boosting brain power and preventing cognitive decline.
Most experts agree that there’s insufficient evidence to declare one type of brain game as the answer to cognitive decline. But looking at the existing research, these games appear to offer the best support for an aging brain:
1. Computerized brain training games
When most people think of brain games, they’re likely picturing phone apps and websites offering brain training exercises. Conclusive evidence about the effects of those games is limited — many of the studies are small and track different cognitive functions.
But a review of published studies on brain games offers some general findings. It reports that for people older than 60 who do not have cognitive decline, computerized brain games may be effective in several areas, including:
- Executive function: The ability to plan, focus your attention and juggle multiple tasks
- Processing speed: How quickly your brain receives, understands and responds to information
- Verbal memory: How well you remember information you hear
- Working memory: The ability to hold and recall information, such as a shopping list or phone number, temporarily
Researchers found no evidence that these brain games improve spatial cognition (the ability to navigate your environment) or attention. The research also couldn’t answer the questions:
- How often should you play?
- How long should you play?
- How long can you expect the cognitive benefits to last?
The takeaway? Computerized brain games can’t hurt, and they may prevent some cognitive decline. For the greatest benefit, vary the types of games you play. Just be sure to limit screen time, especially close to bedtime. Exposure to blue light at night can disrupt your natural sleep cycle. Straining your eyes to see the screen at any time of day can lead to dry eye, blurry vision and headaches.
2. Crossword puzzles
Crossword puzzles are among the most studied thinking games, especially for their effect on aging brains. Experts have suggested for more than a decade that doing crossword puzzles later in life may delay the onset of memory decline. One study reported that regular use of crossword puzzles held off memory decline by 2 1/2 years.
For people 50 and older, how often you complete crossword puzzles may be directly related to your cognitive function. Doing word puzzles even once a month can significantly bolster your brain, but the more you do them, the greater the impact on your focus and attention.
Even if you already notice mild cognitive impairment, crossword puzzles may help — and it doesn’t matter whether you complete your crossword with a pencil or on your phone. Research shows that people older than 55 with mild cognitive impairment may see more cognitive effects from digital crosswords than from playing other computerized cognitive games.
3. Number puzzles
Number puzzles, such as sudoku, may have a similar impact as crossword puzzles when it comes to cognitive function. A large study of almost 20,000 people age 50 and older found that brain function directly correlated with how often they did number puzzles. Doing number puzzles more than once a day may even put your cognitive performance at the same level as people eight years younger.
Number puzzles can strengthen your cognitive function in several ways. Researchers saw improvement across a wide range of cognitive tasks focused on:
- Attention
- Memory
- Reasoning
4. Three-dimensional (3D) video games
Video games offer another way for older adults to bolster their brain health. Three-dimensional games are especially beneficial. They provide exposure to stimulating 3D environments that allow for spatial exploration, which works the part of the brain you use to navigate your everyday environment.
Research shows that older adults may have improved recognition memory after just two weeks of playing video games. Participants played Super Mario (3D) or Angry Birds (2D). The 3D game continued to improve cognition when playing continued beyond the first two weeks, while the effects of the 2D game plateaued.
Protecting your aging brain
Brain training alone is not enough to protect your aging brain. But when you combine a variety of brain games with regular exercise, a healthy diet and quality sleep, you can better protect your memory and cognitive function.
