Sudoku and crossword puzzles often are touted as beneficial to cognitive health. And these games and others can provide mental engagement and enjoyment, as well as build mastery and competence.
But they are not a standalone solution to better brain health.
Puzzles are, well, just one part of the brain health puzzle.
Brain training, in which the games and puzzles increase in complexity, can improve attention, processing speed, and cognitive flexibility. And this can lead to increased cognitive reserve – your brain’s ability to improvise and complete tasks even with some degenerative brain changes.
If you want to give your brain a workout, say the experts, do “cross-training” that builds attention/concentration, memory, language, visuospatial ability, and executive functions.
Researchers at the Alzheimer’s Disease and Memory Disorders Center at Rhode Island Hospital, part of Brown University Health, note that balancing your checkbook can build attention/concentration. Cooking and reading can build memory and language skills. Art class or photography could build visuospatial ability. And trip planning or assembling a new craft project can build executive function.
Just don’t fixate on only one brain training activity.
Other intellectual activities that are new and novel, such as learning a language or developing a new hobby, also improve neuroplasticity and brain health.
And other lifestyle behaviors matter, too.
So, beyond Sudoku, what actually keeps your brain healthy over time?
These evidence-based habits help keep your brain healthy
Neuroplasticity, or neural plasticity, is the brain’s ability to adapt and rewire itself throughout life, even after a stroke or traumatic injury. And by engaging in behaviors that support neuroplasticity, you can strengthen cognitive function and potentially reduce the risk of age-related decline.
Here are other key approaches that neuroscientists recommend:
First, a healthy body supports a healthy brain. Manage health conditions such as blood pressure, cholesterol, blood sugar, and weight. Reduce or stop using tobacco and alcohol.
Four pillars of health – sleep, physical activity, nutrition, and stress management – are central to this, as is nurturing social connections and relationships.
Prioritize quality sleep
When it comes to sleep, both quantity and quality are important. Most adults need 7-9 hours of sleep per night. Quality is measured by how long it takes you to fall asleep, how many times you awaken, the amount of time you’re awake after first falling asleep, and how long you’re asleep versus just lying in bed.
Quality sleep is essential for cognitive function and memory consolidation. During deep and REM sleep, the brain flushes toxins, processes and stores information, and repairs neural pathways.
Engage in regular physical activity
Aerobic activity contributes to neuroplasticity by triggering the release of brain growth factors. Major health organizations recommend that adults engage in at least 150 minutes of moderate-intensity (or 75 minutes of high intensity) aerobic activity, plus two strength-training sessions, per week. Higher levels yield greater cognitive health benefits.
Both aerobic activity and strength training increase blood flow to the brain, and reduce stress and inflammation. This can improve mood, memory, focus, and processing speed, helping to preserve cognitive function and potentially lower the risk of decline.
Follow a brain-healthy diet
Diets high in saturated fat, sugar, and refined carbohydrates have been associated with worse cognitive function and increased dementia risk. Conversely, nutrient-rich diets are associated with reduced risk of dementia and Alzheimer’s disease.
Studies point to the Mediterranean diet and MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) as beneficial for cardiovascular health, and brain health.
But other studies have shown that a ketogenic diet lower in carbohydrates and higher in fats has positive effects on how the brain works. That approach, though, could lead to higher lipid levels which then may lead to other problems. Nutrition often requires a personalized approach, not one-size-fits-all.
Manage stress
Chronic stress takes a toll on brain health. So it’s essential to develop strategies and practices to reduce stress when possible and help build resilience in the interim. Stress floods the brain’s memory centers with cortisol, which can lead to brain fog, forgetfulness, and difficulty concentrating.
Exercise, meditation and mindfulness can help with stress management, as can sleep and social connection. Mind-body practices can help complete the stress cycle.
Nurture social connections and relationships
Social connections significantly affect health across all age groups. And loneliness and social isolation are known risk factors for Alzheimer’s and related dementias. Social contact builds cognitive reserve. Researchers at Rush University indicated in a 2025 study that frequent social activity may prevent or delay dementia in older age.
So what keeps your brain healthy over time is not just Sudoku, or brain training, or blueberries, or an occasional walk. Building a cognitively active and supportive lifestyle takes a multi-faceted approach that can be just as unique as you are.
How might you enjoy fitting together that puzzle for yourself?
If you need help establishing healthy habits that stick, you may benefit from working with a coach. Amy Hoogervorst helps sandwich-generation women carve out space for meaningful self-care, so they can keep prioritizing who and what matters most. Subscribe to the Well Check newsletter below to learn more!