7 Myths About Older Brains

Forget what you’ve heard. Here’s what research says about brain aging

Christine Richmond

Updated July 10, 2026

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Science is challenging many long-held assumptions about the older brain — including that you have no control over many age-related brain issues. Below, we separate the myths from the facts and tell you what you need to know to help keep your brain healthy.

Myth 1: The brain is hardwired to decline with age.

Fact: It’s not true that mental decline is inevitable. Research over the past 50 years suggests that the brain’s plasticity — its ability to change and adapt — continues throughout life. While certain skills may decline somewhat, other skills may improve.

In fact, a study by Yale researchers following more than 11,300 people, found that more than 45 percent improved in cognition (measured in those ages 50+) and walking speed (measured in those 65+) over a 12-year period. The people who improved had positive beliefs about aging. The study was published in Geriatrics in 2026.

Plus, new cells in the brain’s hippocampus, which plays a major role in learning and memory, may keep growing well into a person’s 80s, according to a study published in Nature in February 2026. Brain structure and function vary from individual to individual, and factors like education, physical well-being and lifestyle habits may help explain why some people experience mental decline while others stay sharp throughout life.

Myth 2: There’s no way to slow cognitive decline once it starts.

Fact: Mild cognitive impairment (MCI), the stage between normal brain aging and dementia, can be slowed down or even reversed. There’s also evidence that healthy habits make a difference. People with the healthiest lifestyles — defined as eating lots of fresh vegetables, fruit and legumes; being physically active almost every day; and not smoking or drinking alcohol — had a 47 percent slower rate of cognitive decline than those with the least healthy lifestyles in a study of 18,811 adults age 65 and older published in Nature Communications in 2025.

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Myth 3: I just need to do brain games and puzzles to slow mental decline.

Fact: Many older adults believe that brain games like crossword puzzles will improve their memory. But the truth is there is “weak to nonexistent” scientific evidence to support this notion, says a research report by the GCBH. Play brain games and puzzles if you enjoy them, of course — just don’t expect them to be a magic bullet against dementia.

A more effective way to support brain health is to keep learning and challenging yourself with a variety of pastimes. Consider practicing tai chi, taking photography classes, designing a quilt, learning a language or taking up a musical instrument. In a study of more than 1,900 adults with an average age of 80 published in Neurology in 2026, those who participated in the most cognitively stimulating activities had a 38 percent lower risk of developing Alzheimer’s disease than those who participated in the least.

Myth 4: Older adults need less sleep than younger adults.

Fact: Not so. In fact, getting the recommended 7 to 8 hours of sleep is especially important when you’re older. When you sleep, your brain does some crucial housekeeping, such as removing daily waste material and toxins, including amyloid beta, a protein linked to Alzheimer’s disease. Insomnia can increase the risk of dementia by 36 percent according to a meta-analysis of 39 studies published in GeroScience in 2025.

Myth 5: Loneliness and depression are a normal part of aging.

Fact: It’s true that older adults are more likely to be isolated or alone, which increases the risk of depression. But it’s not a normal part of aging. In fact, older adults are less likely to suffer from depression than younger people, according to the U.S. Department of Health and Human Services.

If you feel isolated, you can expand your social circle by volunteering, joining a hobby group or starting a weekly game night. Talk to your doctor, too, if you suspect you are dealing with depression. Symptoms include persistent sadness, irritability and feeling empty. Research shows that late-life depression can increase a person’s risk of dementia, but the good news is that there are many effective mental health treatments available, including therapy and exercise.

Myth 6: Diet and exercise are good for the heart but don’t do much for the brain.

Fact: Lifestyle habits that are good for the heart are good for the brain. In particular, substantial evidence shows that the Mediterranean diet and its sister the MIND diet, — both heavy on fruits, vegetables, whole grains, beans and olive oil, and light on red meat — may protect against cognitive decline, as well as heart disease and diabetes.

Plus, people who got just 35 minutes per week of moderate-to-vigorous aerobic exercise lowered their risk of dementia by 41 percent in a study of nearly 90,000 adults, average age 63, published in the Journal of the American Medical Directors Association in 2025. Moving more than that is even better for brain health, the researchers noted.

Myth 7: Supplements can keep your memory sharp.

Fact: About one in five adults age 50 or older takes a brain health supplement or vitamin, according to AARP survey data. But the GCBH says you’re better off saving your money. In its report “The Real Deal on Brain Health Supplements,” the GCBH notes that “very few supplements have been carefully studied for their effect on brain health” and concludes by saying “we do not endorse any ingredient, product or supplement formulation specifically for brain health, unless your health care provider has identified that you have a specific nutrient deficiency.”

Talk to your doctor if you’re worried your diet is coming up short. Some newer research has found that a daily multivitamin may be helpful for many older adults. Your doctor can help determine if you’d benefit from taking one.