94-Year-Olds Boost Brain Health With Simple Habit, Study Finds

A growing body of research is challenging the long-held belief that mental fitness inevitably declines as we age. A recent study has revealed that cognitive function can actually improve at any stage of life, offering new hope for brain health across the lifespan. The three-year investigation explored how brain health can be enhanced throughout adulthood, not just in later years.

The study was conducted by a team from The University of Texas at Dallas’ Center for Brain Health (CBH). They followed nearly 4,000 adult participants aged between 19 and 94 as part of the BrainHealth Project (BHP). Each participant engaged in daily brain-training activities for five to 15 minutes over the course of three years. These activities included strategy-based learning, coaching, and developing brain-healthy habits such as completing daily tasks, maintaining a good sleep routine, and minimizing distractions. Additional practices included regular exercise, a balanced diet, and mindfulness techniques.

To evaluate the impact of these activities, researchers used a tool called the BrainHealth Index (BHI). This assessment identifies changes in brain function, both positive and negative, and focuses on three key areas: clarity (cognitive function), emotional balance (mental wellbeing), and connectedness to people and purpose (social health).

One of the most significant findings of the study was that all brains have the potential for growth, regardless of age. “This study challenges the prevailing narrative of inevitable cognitive decline, suggesting instead that brain health can be proactively cultivated at any age,” said Lori Cook, director of clinical research at CBH and an author of the study. The research, published in Scientific Reports, a journal under Nature, found that participants who engaged most actively in the brain-training exercises showed the greatest improvements. These results were consistent across all age groups, genders, and education levels.

Notably, individuals in their 80s and 90s also experienced significant cognitive gains. This highlights that age does not dictate brain health, and that meaningful change is possible throughout life when individuals take an active role in their mental well-being.

Another key insight was that those who started with the lowest BHI scores saw the most improvement over the three years. “Those who are starting at the lowest level appear to have the most opportunity for growth and may be coming in with more pre-existing concerns,” Lori explained. “As such, they may be more motivated to invest the time needed to see more growth potential. But it is noteworthy that we saw measurable growth even in those entering as high performers.”

Maintaining a healthy brain as we age is crucial for preventing a range of neurological, psychiatric, age-related, and behavioral issues, which can significantly impact quality of life. However, the current study had some limitations. It primarily involved white, female, college-educated participants, and the researchers acknowledged the need to include more diverse demographic groups to better understand how brain training can benefit a broader population.

Tips for maintaining brain health at any age

Experts recommend several lifestyle strategies to support brain health:

• Eating well: Focus on foods rich in omega-3 fatty acids, such as oily fish, walnuts, chia seeds, and flaxseeds. Berries, which are high in antioxidants, can also help reduce the risk of dementia and the effects of stress on the brain.

• Staying active: Regular physical activity improves blood circulation, which enhances nutrient delivery to the brain. Exercise can also promote cell growth in the hippocampus, supporting memory and focus.

• Staying social: Engaging in social interactions stimulates attention and memory functions. Loneliness has been linked to an increased risk of dementia.

• Getting enough sleep: Aim for seven to nine hours of sleep per night. Quality sleep allows the brain to perform essential maintenance tasks that it cannot do while awake.

By incorporating these habits into daily life, individuals can take proactive steps toward maintaining and even improving their brain health, regardless of their age.