Throughout life, the brain changes as a result of learning, experiences and everyday challenges. This ability to adapt helps explain why ageing and certain brain disorders do not affect everyone in the same way.
The concept of cognitive reserve explains some of these differences. It is not a fixed ability or a specific area of the brain, but rather a resource that develops through the experiences accumulated throughout life.
In this article, we explain what cognitive reserve in the brain is, how it works and which activities and habits can help increase it during adulthood and old age.
What is cognitive reserve?
Cognitive reserve is a concept used to explain a person’s ability to maintain cognitive function in the face of certain changes in the brain. It helps us understand why people with a similar degree of ageing, brain injury or neurological changes may experience different levels of difficulty.
It is not a physical reserve stored in a specific part of the brain, nor can it be measured directly with a single test. It is estimated by considering factors such as education, professional activity, learning and the activities carried out throughout a person’s life.
Yaakov Stern’s research on cognitive reserve stems precisely from the observation that the degree of brain changes does not always correspond directly to the severity of their clinical manifestations.
How cognitive reserve works in the brain
Cognitive reserve is related to how efficiently and flexibly the brain uses its resources. When faced with a difficulty, the brain can reorganise its activity, draw on other brain networks or apply different strategies to complete a task.
For example, a person may use associations, prior knowledge or organisational methods to remember information. These strategies do not eliminate changes in the brain, but they may help compensate for certain difficulties.
This concept should be distinguished from brain reserve:
- Brain reserve: refers to structural characteristics such as brain volume or the density of neural connections.
- Cognitive reserve: describes the flexible and efficient way in which the available resources are used.
Brain reserve is therefore primarily related to structure, whereas cognitive reserve refers to how the brain functions and adapts.
What factors influence cognitive reserve?
Cognitive reserve develops through a combination of many different experiences. Although education is one of the most extensively studied factors, it is not the only one that may contribute to its development.
Factors associated with greater cognitive reserve include:
- Education and lifelong learning: studying and acquiring knowledge help develop strategies for understanding, organising and using information.
- The complexity of professional activity: jobs that require decision-making, problem-solving, communication or adaptation to new situations can provide ongoing stimulation.
- Learning throughout life: acquiring new skills during adulthood and old age allows people to continue facing cognitive challenges.
- Social relationships: having conversations, collaborating and taking part in shared activities involve the use of language, attention and reasoning.
- Cultural and leisure activities: reading, writing, playing a musical instrument, visiting exhibitions or taking part in creative activities provide a variety of experiences.
- Looking after one’s health: physical activity, adequate rest and the management of cardiovascular risk factors help maintain favourable conditions for brain function.
These factors do not act in isolation, nor do they guarantee that cognitive abilities will be maintained. Their influence depends on the combination of experiences accumulated throughout life and on each person’s individual, social and health circumstances.
How to increase cognitive reserve
Cognitive reserve continues to develop during adulthood and old age. It is therefore advisable to incorporate activities that require learning, adaptation or the resolution of new situations.
No single activity can increase cognitive reserve on its own. The important thing is to combine a variety of activities, maintain them over time and adapt their difficulty to each person’s abilities.
Learn new skills
Learning a language, using a digital tool, cooking a different recipe, playing a musical instrument or attending a course requires the brain to process information and develop new strategies.
The activity should present a certain level of challenge while remaining suited to the person’s abilities. Repeating only tasks that have already been mastered may be enjoyable, but it provides fewer opportunities for learning.
Maintain an active social life
Having conversations, taking part in group activities, volunteering with an organisation or staying in touch with family and friends engages abilities such as language, attention and reasoning.
It is not necessary to participate in large groups. What matters is maintaining meaningful relationships, communicating regularly and taking an active role.
Take part in intellectually stimulating activities
Reading, writing, doing calculations, solving logic puzzles or visiting cultural venues are ways of exercising different cognitive functions. It is advisable to vary the activities and adjust their level of difficulty so that they continue to present new challenges.
These activities can form part of a broader cognitive stimulation programme for adults, with exercises and games adapted to each person’s abilities and preferences.
Exercise regularly
Physical activity supports cardiovascular health and general well-being, both of which are related to brain function. Walking, swimming, dancing and performing strength and balance exercises are some possible options.
The type and intensity of exercise should be adapted to the person’s health and mobility. If there are any medical conditions or physical limitations, it is advisable to consult a healthcare professional before starting a new routine.
Look after your diet, sleep and general health
A balanced diet, adequate sleep and the management of conditions such as high blood pressure, diabetes and high cholesterol all form part of caring for brain health. It is also advisable to avoid smoking and reduce alcohol consumption.
The World Health Organization includes physical activity, a healthy diet, cognitive stimulation and social participation among the measures associated with reducing the risk of cognitive decline and dementia.
Introduce variety and gradually increase the difficulty of activities
It is not only important to engage in cognitive activities, but also to avoid making all of them identical or entirely automatic. Once a task has been mastered, a small variation can be introduced that requires the person to pay attention, make decisions or find a different strategy.
For example, a person could read about an unfamiliar subject, try a new version of a game, change their usual walking route or learn how to use a different feature of an application. Activities can also be combined, such as attending a workshop that involves learning, social interaction and practical work.
The level of difficulty should be increased gradually. The aim is to provide a manageable challenge, not to create pressure or turn the activity into a test. Consistency and variety are usually more important than completing isolated exercises of great complexity.
Can cognitive reserve prevent cognitive decline?
Greater cognitive reserve does not prevent changes from occurring in the brain, nor does it guarantee that a person will not develop cognitive decline, dementia or Alzheimer’s disease. Its role is related to the ability to compensate for certain changes and maintain cognitive function for longer.
Cognitive reserve in older adults may influence when and how certain difficulties appear, but it does not provide absolute protection. Age, genetics and overall health also play a role in cognitive changes.
In our article on how to prevent cognitive decline in older people, we explain the main modifiable factors and the habits associated with its prevention.
Cognitive reserve is part of a comprehensive approach to brain health
Cognitive reserve is only one of the factors involved in brain function. Physical condition, emotional health, social relationships and the management of existing medical conditions may also influence each person’s cognitive health over time.
For this reason, supporting cognitive reserve is not a substitute for looking after general health or seeking professional assessment when persistent changes in memory, language, orientation or reasoning occur.
As part of this comprehensive approach, FontUp® is a food supplement formulated with EGCG from green tea extract. It is intended to support cognitive health and should be understood as a complement to a comprehensive strategy, not as a way to directly increase cognitive reserve or as a substitute for medical treatment.
