Do Brain Calisthenics Really Work?

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Do Brain Calisthenics Really Work?

As we grow older, we cannot help noticing that our brains don't work as well as they once did. We forget things, including names and keys and sometimes appointments. We wonder how much worse it's going to get. The aging population has become a prime market for "brain calisthenics" programs and other mental workouts (as well as a plethora of useless and occasionally dangerous supplements, hormones, vitamin cocktails, and diets). Can "use it or lose it" really be applied to mental ability?

Maybe, but experts counsel caution. Dr. Timothy Salthouse at the University of Virginia says, "I would urge people to be skeptical about claims from commercial programs because there is still very little scientific evidence establishing they are effective." Research on such training usually focuses on short-term effects. Still, no one can say that mental exercise is beside the point.

Getting ACTIVE
The longest and one of the best studies of mental activity and aging found not only that training can help adults over 65 make improvements in memory and problem-solving ability, but also that the improvements could still be seen (via objective testing) five years later. ACTIVE (which stands for Advanced Cognitive Training for Independent and Vital Elderly—a memory exercise all by itself) was a large investigation conducted at many centers under the sponsorship of the National Institute on Aging. More than 2,800 healthy older adults (65 and up) were divided into four groups: one took 10 sessions aimed at improving memory, the second received reasoning training, the third "speed of processing" sessions (identifying objects on a computer screen, for example). The fourth group received no training. The greatest gains were among the "speed of processing" group, and the subjects retained their benefits when retested one and two years later, as reported in the Journal of the American Medical Association. Even five years later, people who got training of any kind showed less decline in that cognitive skill, though the benefits were small.

Brain training
Other research has also yielded hopeful results. A UCLA study of older adults with memory problems found that mental training, such as doing puzzles and solving brain teasers, led to measurable improvements if the subjects also followed a healthy diet and got some exercise. Another study, at Stanford University, found that memory training might slow down mental decline in older people. This study used mnemonics, which involves memory aids such as verbal associations, acronyms, or images to remember facts.

Scientists wonder whether some large public investment should be made in mental training programs for older people. Would mental exercise help prevent Alzheimer's or other types of dementia? Does it strengthen the brain? One problem is that even when you benefit from one kind of training, there may be no carry-over to different kinds of mental endeavors. For example, learning to play chess, no matter how expert you become, may not help you remember to pick up a quart of milk and some cereal at the store. If you learn to remember number sequences, this may not help you sort out names at a party. Moreover, people who start out at high levels may profit more from the training. Those who already have cognitive problems may not benefit or may simply become discouraged. And we all know of highly educated, mentally active people who succumbed to dementia.

But there are still plenty of reasons to stay mentally active. Even if it doesn't reduce the risk of Alzheimer's, it may delay its onset or slow its progression and possibly reduce other memory problems. Exercising the brain can also enrich your life, banish boredom, help prevent or treat depression, confer a sense of accomplishment, and become a pathway to new friendships. You don't need to invest in special games or training programs. Just read the suggestions in the box below.

A plan for staying sharp

If you follow the tips below, it's a good bet you will feel better, function more effectively, and enjoy life more.

• Make self-education a lifelong project. Read, take a class, do puzzles, play intellectually stimulating games, pursue an absorbing hobby—whatever offers you a challenge and makes you think. Try not to tackle things that are too difficult and thus frustrating.

• Get some exercise daily. There's pretty good evidence for exercise's benefits on the brain and mood. Regular activity provides your brain with a better blood supply. Adults who exercise tend to do better on mental tests. It's never too late to start. Brisk walking is an excellent form of daily exercise.

• Get adequate sleep. If insomnia is affecting your ability to function, get medical advice.

• Stay in touch. Volunteer, join a group, go to community meetings, travel with companions, cook a meal for friends. Interacting with others benefits your brain more than just relaxing or watching TV.

• Treat depression. This is important for mental vitality.

• Eat well. Stick to a heart-healthy diet. Eat some fish. Keep your calorie intake moderate. Research suggests that what benefits the cardiovascular system can also benefit the brain.

• Get checkups. Chronic conditions such as diabetes, high blood pressure, and cardiovascular disease can impact your mental acuity. Do all you can to stay in good health and to treat any condition you have.

• Drink alcohol in moderation, if at all.

• Don't smoke or use tobacco in any form, and try to avoid other people's smoke.

• Don't waste your mental energy on the claims of "anti-aging" dietary supplements and potions promoted for improving memory. Just remember (no mnemonics necessary) that products labeled "anti-aging" do not work.

UC Berkeley Wellness Letter 2009