Q: I’ve heard that keeping my brain active, with word games, crossword puzzles, reading and other activities, will help prevent memory loss as I get older. Is that true? Are some activities better than others?
When Jennifer O’Brien, a psychologist who studies Alzheimer’s disease prevention at the University of South Florida, gives public lectures, she says she’s frequently asked if activities like crossword puzzles or word games will stave off age-related cognitive decline.
“It’s the No. 1 question,” she said. “There’s this very pervasive, common belief that if I do these types of games, it’s going to help me as I age.”
The truth, she and other experts said, is more complicated. The science on whether specific brain activities are helpful, or if some are more effective than others, is limited and hard to evaluate, and other aspects of your life may be more important.
But certain kinds of brain activities could, potentially, strengthen your cognitive skills as you age.
What the Science Suggests
Very little research has been done on whether a specific brain stimulating activity, like a puzzle or a word game on its own, can affect memory loss. And the studies we do have are difficult to interpret.
“It’s a really hard question to answer with the science that we have so far,” Dr. O’Brien said.
Several studies have concluded, however, that people who regularly engage in cognitively stimulating activities in general are less likely to experience memory loss compared with people who don’t. Typically, these analyses include many types of mental activities, including reading, playing board games, writing and craft making.
Because these evaluations are so broad, it is difficult to say if a given activity is “superior” to any other, “such as reading, playing an instrument, taking a course or even caring for orchids in the garden,” said Joyce Gomes-Osman, a physical therapist and neuroscientist at the University of Miami who specializes in memory loss prevention.
Most studies are also correlational, meaning they can find associations between cognitive activities and memory benefits, but they can’t prove that the activities themselves are what result in those benefits. People who choose to do brain stimulating activities like word games, reading and writing, for instance, may be less prone to memory loss for other reasons, Dr. O’Brien said. Maybe they are wealthier, experience less stress or are more likely to exercise.
And, many of these studies ask people to remember activities they have done in the past. These self reports may not always be accurate, especially if they are performed on older adults, Dr. O’Brien said.
Choosing the Right Activity
As people age, their episodic memory — the ability to remember past events and experiences — tends to wane, but their semantic memory — the ability to remember words, concepts and numbers — typically continues to strengthen.
When deciding which cognitive activity may be most helpful for you, think about the activities that involve the skills you have trouble with, Dr. Gomes-Osman said. If you struggle with visual or spatial skills, for instance, you may want to try shape-related puzzles like tangrams. If you want to improve your fine motor skills, maybe try needlepoint.
But it’s also important to do activities you enjoy, Dr. Gomes-Osman said. Our brains are most likely to improve in response to activities that are “salient to you in some way” she said, and that provide a sense of satisfaction. The idea is to tailor cognitive challenges to your needs and interests.
The Big Picture
When thinking about strategies for preventing age-related memory decline, zoom out and consider other factors that may play a role, the experts said.
In 2024, the Lancet Commission on dementia prevention, intervention and care, a group of experts who periodically review evidence and make recommendations for preventing and managing dementia, estimated that 45 percent of dementia cases are potentially preventable through treating 14 key risk factors. These factors include physical inactivity, obesity, high blood pressure, hearing loss, social isolation and depression.
Because so many aspects of your lifestyle shape the risk of memory loss, experts typically don’t recommend a singular brain-boosting approach. Instead, try to combine them with different approaches, “such as physical exercise, social engagement and a healthy diet,” said Dr. Greg Cooper, a neurologist and the director of the Memory Center at the Norton Neuroscience Institute in Louisville, Ky.
Still, if you love specific activities, like craft making or crossword puzzles, there’s certainly no reason to stop doing them, Dr. O’Brien said. Even though the science isn’t clear, the fact that they bring you joy and keep you engaged could boost your cognitive and emotional health. And if the puzzles lead you to engage with others — perhaps you call your friends when you want to vent about a particularly tough Wordle or need help with a crossword clue — that social contact will be good for you, too.
“I don’t really see any cost to doing them,” Dr. O’Brien said. “If you enjoy them, why not?”