Contrary to long-held beliefs, the latest research suggests that cognitive decline is not an certain result of aging. A new report delves into the evolving science of brain health, challenging common misconceptions and outlining preventative strategies-from the benefits of physical activity to debunking myths about how we use our brains. Featuring insights from leading neuroscientists like Coral Sanfeliu Pujol of the Biomedical Research Institute of Barcelona, this article explores the remarkable plasticity of the brain and offers a hopeful outlook on maintaining cognitive function throughout life.
Albert Einstein famously said that “the mind is like a parachute – it only functions if it is open.” This sentiment reflects recent scientific advancements in cognitive development and neuroscience. For years, experts believed aging inevitably led to mental decline, but research now suggests this isn’t necessarily the case. Studies confirm that dementia is preventable, the brain retains its ability to learn throughout life thanks to neuroplasticity, and brain function can change with age – often for the better.
Coral Sanfeliu Pujol, a biologist, has dedicated her career to understanding the brain. She currently leads the Neurodegeneration and Aging Group at the Biomedical Research Institute of Barcelona. Her recent work focuses on the impact of movement on brain health, challenging common misconceptions about exercise and cognitive function. “In the last two decades, we’ve seen an explosion of knowledge regarding the molecular and functional structure of the brain and how it evolves throughout life,” she explained. Understanding how the brain changes with age is crucial for developing strategies to maintain cognitive health and quality of life.
–What has changed in our understanding?
–Our understanding of cellular aging has deepened, and we’ve identified key processes that contribute to the loss of organ and tissue function. This progress is largely due to new technologies for analyzing molecules and brain imaging, which allow us to study neuron activity and neural circuits in both healthy and diseased states, in humans and animal models.
–What are some of the persistent myths?
–One of the most ingrained is the idea that we only use 10% of our brains. This misconception often fuels beliefs about unlocking superhuman intelligence or psychic powers by activating the remaining 90%. In reality, all areas of the brain, with their specialized circuits for functions like memory, emotion, vision, and movement, are interconnected and active. Another common myth is that we predominantly use one hemisphere of the brain over the other. This leads to the false belief that the left hemisphere governs logical and methodical thinking, while the right hemisphere drives creativity and artistic expression. These ideas have even been linked to supposed differences between male and female brains. However, the two hemispheres are strongly connected by the corpus callosum and work together. There are no significant anatomical or functional differences between the brains of men and women. Functional magnetic resonance imaging studies have debunked these myths.
–What about the “Mozart effect”?
–It’s understandable that parents want to maximize their children’s cognitive potential. An initial study with high school students showed a temporary improvement in spatial reasoning after listening to a sonata by Mozart. This sparked the idea that listening to Mozart makes you smarter, but subsequent research hasn’t confirmed this. Whether with infants or school-aged children, there’s no evidence that listening to classical music enhances intelligence. However, learning to play a musical instrument *does* offer cognitive benefits.
–Is it true that the first three years of life are critical for cognitive development?
–While it’s true that the formation of neural connections and the remodeling of circuits in response to external stimuli – known as neuroplasticity – is greatest in early childhood, abstract thought isn’t yet developed. Infants need to explore the world through affection, play, and sensory experiences.
–Is it accurate that neuron loss begins between the ages of 20 and 30?
–That’s false. Although neuron loss in some circuits begins in that decade – a period of peak brain function – it doesn’t affect brain function. By age 90, it’s estimated that about 10% of the approximately 86 billion neurons in the brain are lost, which is insignificant. It’s also a myth that older people can’t learn. It may be more challenging because the brain’s neurotransmitter dynamics, cerebrovascular blood flow, and sensory capabilities aren’t as optimized, but plasticity in the connections between neurons persists into old age. Another factor in brain plasticity that remains is adult neurogenesis, although we still have many unanswered questions about these new neurons. We know they are generated in small numbers in certain brain areas and are involved in learning, among other functions.
–We need to exercise, shop, cook, and often work more than eight hours a day… How can we prioritize our health?
Any physical activity contributes to a healthy brain, especially if it requires attention, coordination, and decision-making. Grocery shopping, cooking, and other household chores are forms of aerobic and strength exercise, providing moderate-intensity benefits. During a workday that involves prolonged sitting, it’s important to stand up and move around for a few minutes every two to three hours, and to engage in approximately one hour of physical activity at the end of the day. This could include more intense household chores or a brisk walk. Taking the stairs instead of the elevator and walking or cycling to work are also helpful.
–What about organized sports?
–It’s recommended to participate in some form of sport for about an hour a week, preferably aerobic, combined with strength training. Each type enhances different brain functions. Team sports or exercising with a companion provide the added benefit of social interaction. For those who spend much of their workday using a computer, cognitively active sedentary behavior isn’t as harmful as passive screen time.
–Smartwatches have set a target of 10,000 steps per day, and many people are striving to reach that goal. Is this accurate?
–It is, as it encourages activity, but it shouldn’t become an obsession. Physical exercise is the best non-pharmacological therapy known for maintaining physical and mental health. Between 8,000 and 10,000 steps is a good daily target. The benefits for the brain begin with lower levels of activity. Several studies have shown reduced memory decline and other cognitive responses with as few as 4,000 steps a day. Benefits increase progressively with more exercise, but there’s a point near 10,000 steps where the brain benefits begin to plateau.
–What condition do we often overlook that has a significant impact on brain aging?
–The human brain evolved over thousands of years with physical exercise during hunting, living in family groups for survival, and close contact with nature. Modern life is very different and leads to accelerated brain aging without us realizing it. Sedentary lifestyles increase the risk of numerous diseases and are the fourth leading cause of death worldwide. It’s especially important to avoid prolonged periods of passive sitting in front of the television. The urban environment is a source of stress due to excessive noise, overcrowding, and environmental pollution. This can exacerbate social isolation, particularly among older adults who may have difficulty getting around and making new friends. Stress and isolation can cause mental alterations and brain deterioration.
–If cognitive decline has already begun, can anything be done to stop it?
Cognitive decline associated with normal aging isn’t a disease. In these cases, mild dysfunction is present. Adopting a healthy lifestyle and adding cognitive stimulation – any hobby that requires mental effort – can slow the decline. However, when a neurodegenerative disease develops, leading to neuron death and loss of brain function, the process is irreversible.
