Research shows that despite neurological changes associated with dementia and Alzheimer’s, some people remain symptom-free and maintain cognitive function. This resilience may define those that experience cognitive decline and those that don’t. The differentiator is known as cognitive reserve—the brain’s ability to adapt and continue functioning despite aging or neurological damage. Acting as a buffer against neurodegeneration, a higher cognitive reserve helps delay or reduce cognitive decline.
More importantly, cognitive reserve is a modifiable trait that is strengthened through lifelong learning, social engagement, and rich sensory experiences and stimuli. The easiest way to understand it is through the time-tested adage: "Use it or lose it."
What is cognitive reserve?
Cognitive reserve refers to the brain’s capacity to compensate for damage by utilizing alternative neural pathways. Research shows that individuals with higher cognitive reserve can better withstand age-related brain changes and even delay the onset of dementia symptoms despite underlying pathology.
Factors that contribute to a greater cognitive reserve include education, mental stimulation, social engagement, sensory enrichment, physical activity, and metabolic health.
The role of sensory input in cognitive reserve
One often overlooked aspect of brain health is the role of rich sensory experiences in maintaining cognitive reserve. Dr. Tommy Wood, a neuroscientist and researcher in brain resilience, emphasizes that the brain thrives on complex, varied stimuli—not just intellectual challenges but also movement, touch, sound, and visual input.
Hearing and vision loss significantly impact cognitive reserve by reducing the amount of sensory information reaching the brain. Studies show that untreated hearing loss is one of the biggest modifiable risk factors for dementia. When auditory input is diminished, brain regions associated with sound processing and memory shrink over time. Similarly, vision loss can limit social interaction, mobility, and engagement in cognitively stimulating activities, all of which are protective against decline.
What can you do?
- Prioritize hearing health & screening – If you struggle with hearing, get tested and consider using hearing aids, which have been shown to reduce dementia risk.
- Protect your vision – Regular eye exams and proper correction for vision impairments help maintain cognitive function by ensuring continuous sensory input.
- Engage with your environment & social network– Exposure to new sights, sounds, textures, and environments stimulates multiple brain regions, reinforcing cognitive resilience. Activities like traveling, spending time in nature, or even listening to music with rich complexity can contribute to brain health
How to build cognitive reserve
- Lifelong learning & mental stimulation – Engage in activities that challenge your brain, such as learning a new language, playing an instrument, or problem-solving.
- Social engagement & emotional well-being – Conversations, group activities, and strong relationships stimulate cognitive processes and enhance resilience.
- Exercise & movement – Physical activity promotes neurogenesis, enhancing the growth of new neurons, and boosts blood flow to the brain. Activities performed outdoors, in social settings, or that involve novel movement patterns are particularly beneficial for brain health.
Why it matters
Cognitive reserve is not determined at birth—it’s something you can build and maintain throughout life. The more you engage with your environment, challenge your brain, and preserve your sensory input, the greater your ability to delay or reduce the impact of cognitive decline.
It’s never too early—or too late—to invest in your brain health.
Want to take a proactive approach? Schedule a visit with us at BioLounge to develop a personalized strategy for cognitive longevity or join our 12 month Cognitive Performance Program.
References:
Livingston G, Huntley J, Liu KY, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission. The Lancet. 2024;404(10452):572-628. doi:10.1016/S0140-6736(24)01296-0
Turknett J, Wood TR. Demand Coupling Drives Neurodegeneration: A Model of Age-Related Cognitive Decline and Dementia. Cells. 2022;11(18):2789. doi:10.3390/cells11182789