Overview of Shortwave: Mental ‘Workouts’ Could Keep Your Brain Young
This episode of Shortwave (NPR) explores “cognitive fitness”: broad brain training that targets functions like working memory, processing speed, and attention, rather than narrow game skills. Host John Hamilton reviews new research showing that targeted mental workouts can produce measurable biological changes in the aging brain, how those exercises compare to casual games, and how cognitive and physical exercise may work together to protect cognition.
Key findings
- A 10-week study (92 healthy adults, age 65+) had participants do 30 minutes/day of a Brain HQ exercise called “double decision” vs. casual games (Solitaire, Candy Crush).
- PET scans measuring acetylcholine in the anterior cingulate cortex showed a ~2.3% increase in the cognitive-training group and no change in the casual-game group.
- Age-related acetylcholine decline is roughly 2.5% per decade starting around 40–45 years — so the observed increase roughly offsets about one decade of that decline.
- Larger multimodal trials (including cognitive training, exercise, diet) show overall brain-health benefits, but it’s hard to separate which component caused how much of the effect.
- Physical exercise remains consistently the strongest single factor for brain health; combining cardio and cognitive tasks (e.g., cycling + VR navigation) is a promising approach.
What the study tested (methods, in brief)
- Intervention: Brain HQ “double decision” — a progressively harder task requiring identifying vehicles and locating road signs under time pressure (designed to train speed and attention).
- Control: Popular casual games that are engaging but do not target broad cognitive functions in the same way.
- Measurement: Specialized PET tracer to estimate acetylcholine levels in the brain, focusing on the anterior cingulate cortex (involved in decision-making and error detection).
- Duration: 10 weeks, 30 minutes/day training.
Why acetylcholine matters
- Acetylcholine is both a neurotransmitter and neuromodulator involved in attention, learning, and memory.
- Levels decline with age and drop substantially in Alzheimer’s disease.
- Increasing acetylcholine — even modestly — may improve cognitive function; caffeine is noted to boost acetylcholine and can produce rapid attentional effects.
Experts’ perspectives
- Etienne de Villers-Sidani (McGill): Found a measurable acetylcholine increase after Brain HQ training — a novel biological effect for cognitive training.
- Mike Hasselmo (Boston University): Found the result compelling and personally motivating; notes coffee’s acute cognitive effects via acetylcholine.
- Judy Pa (UCSD): Researching combined physical + cognitive training using stationary bikes and VR navigation to better integrate exercise and mental challenge.
- Jessica Langbaum (Banner Health): Recommends choosing enjoyable, sustainable activities and adding social interaction for better adherence and added cognitive benefit.
Practical recommendations (actionable takeaways)
- Prefer targeted, progressive cognitive training that challenges broad functions (working memory, processing speed, attention) over casual, repetitive games.
- Aim for consistency: studies often used ~30 minutes/day for several weeks.
- Combine cognitive training with regular physical (especially aerobic) exercise — this appears to boost brain benefits.
- Choose activities you enjoy and can stick with; social settings (classes, groups) can improve adherence and add benefit.
- Consider mixed-format options (e.g., VR plus cycling) if available and safe.
- If you have cognitive concerns, discuss them with a healthcare professional before starting interventions.
Limitations and open questions
- The acetylcholine increase (~2.3%) is modest and observed in a small study (92 participants); long-term effects and clinical significance (e.g., preventing dementia) remain uncertain.
- Multimodal trials showing benefits can’t yet isolate how much is due to cognitive training versus diet or exercise.
- It’s unclear whether other brain-training programs produce the same biological effects; Brain HQ has a stronger academic track record than many alternatives, but direct comparisons are limited.
Bottom line
Targeted, sustained cognitive training can produce measurable biological changes (increasing acetylcholine) in older adults and may offset some age-related decline. For best results, pair mental workouts with regular physical exercise, choose activities you’ll keep doing, and include social engagement when possible. While promising, these interventions are not a proven cure for dementia and should be seen as part of a broader brain-healthy lifestyle.