If you spend time working on crossword puzzles, Sudoku, or playing cards with friends, stick with it! These brain-stimulating activities can go a long way in slowing down Alzheimer’s Disease—even 5 years later.

That’s according to a recent study in the journal Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring which found that brain-training exercises can potentially reduce symptoms and delay the onset or prevent the progression of the disease.

“Brain-training exercises are something that we tell our patients they have to do to stay cognitively active,” says Diana Balsalobre, MD, a board-certified neurologist and Principal Investigator at Charter Research. “Stimulating the brain helps maintain your cognitive reserve—or your brain’s ability to think and problem solve—and eventually helps with memory and cognition,” she said.

What did the study about brain training find?

The study was a small, randomized controlled single-blind trial of 145 older adults with mild cognitive impairment (MCI).

Participants were randomly assigned to three groups: cognitive training, psychosocial intervention, or no-contact condition.

Participants who received cognitive training were given memory strategies such as memorizing names of people, remembering tasks or lists of items, as well as learning strategies to help them focus their attention and improve memorization.

Those in the psychosocial group participated in a program to improve their psychological well-being and learned techniques such as anger and stress management and problem-solving. Over a 2-month period, patients in these first two groups received eight, 120-minute weekly sessions.

The third group didn’t receive any training.

At the end of the study, those who received brain training experienced a slower decline in memory and had a stable cognition 5 years later. Those in the other two groups who received psychosocial interventions or no-contact didn’t experience any cognitive benefits.

While most research has looked at patients over a shorter duration of time, this study was unique in that it followed patients long term. “This research shows that brain training over a relatively short period of time can still have a significant, long-lasting impact on a person’s cognition and memory,” Balsalobre said.

While previous studies have suggested that brain training is beneficial, there has been some debate in the scientific community. In 2014, the Stanford Center on Longevity and Berlin Max Planck Institute for Human Development, two research organizations, stated, “The consensus of the group is that claims promoting brain games are frequently exaggerated and at times misleading.”

While experts agree that a larger scale, double blinded study is likely the next step to validate the results, if you have Alzheimer’s disease or are at risk, making brain training a part of your everyday life is still a good idea. “With this study, we can confidently say that brain-training exercises should go hand-in-hand with conventional treatments,” Balsalobre said.

Try These Brain-Training Exercises To Sharpen Your Mind

Brain-training activities can go a long way to improve your memory, focus, and mood. Choosing activities that are enjoyable and fun, however, will ensure they’ll be something you do every day. Here are some to consider.

1. Join a book club

While reading is beneficial for brain health, it’s not enough on its own. “Reading only stimulates one part of your brain,” according to Balsalobre. “The way to stimulate connections and improve cognition and memory is reading and listening comprehension.”

If you enjoy reading, you should certainly continue, but think about joining a book club. When you gather with other like-minded friends, you can talk about what you read, the plot and the characters, and what you liked and didn’t like about the book.

2. Get moving

You already know that exercise has a ton of benefits for your physical health, but it’s also important for your brain health. Research shows that exercise may reduce the risk of Alzheimer’s and potentially slow cognitive decline. Exercise can also boost memory and thinking indirectly by improving mood and sleep and by reducing stress and anxiety.
What’s more, people who participated in physical and cognitive training “exergames” such as Tai Chi-inspired exercises and dancing improved executive function and working memory, a 2020 study found.

The best type of exercise, however, is one that you’ll stick with, whether that’s walking, swimming, strength training, or something else.

3. Work on puzzles and play games

Math or word puzzles or playing cards can be fun, brain-stimulating activities to do every day, and they’re even better with friends. “We know that socialization on its’ own can prevent Alzheimer’s so getting out and spending time with friends is always a good idea,” according to Mary Quarterman, MD, an Internal Medicine Physician and Principal Investigator at Charter Research.

Some ideas include:

  • Sudoku
  • Crossword puzzles
  • Jigsaw puzzles
  • Chess
  • Checkers
  • Card games such as Bridge or mahjong
  • Board games like Scrabble
  • Trivia

4. Learn a new language

Learning Spanish, Italian, French or another language can stimulate your brain. Not only do you have to learn and memorize new words, but you also have to figure out how to use the words in sentences and pronounce them correctly—all of which requires several areas of the brain working together. You can find programs in the community or learn from home with apps like Rosetta Stone, Duolingo or Babbel.

5. Try something new

Taking a dance class, learning how to play an instrument, or picking up a new hobby like painting or gardening with friends can improve cognition and boost your memory. “Problem-solving and socialization are essential for brain health,” according to Dr. Jeffrey Norton, Medical Director, the Villages. “Try activities that require visualization such as sewing, woodworking, or painting which are other forms of problem-solving.” Look for classes at your library or local senior center. Non-profit organizations, museums, or online platforms like GetSetUp are good options too.