The Brain Benefits of Puzzles

Jigsaw puzzles. Crossword puzzles. Sudoku. They’re fun, they’re challenging—and they can help strengthen cognitive health as you age.

What role do they play in keeping your brain fit and healthy?

What is cognitive health?

Cognitive health is your ability to think, learn, and remember.

Cognitive health is important to performing many everyday activities. These include managing your medications, cooking dinner, remembering where you put the car keys, and recalling conversations you’ve had with loved ones.

How puzzling can help

As far as hobbies go, puzzling offers many convenient options. You can do it alone or with loved ones. You don’t need any prior knowledge, technical gadgets, or language abilities—you just need your puzzle of choice.

If you’re a regular puzzler, you’re in luck! A 2018 study by the National Institutes of Health looked at the impact of jigsaw puzzling on cognitive abilities and found that it can be a protective factor in long-term (but not short-term) cognitive aging.

There are no quick fixes to cognitive health

While solving a one-off puzzle on a Sunday afternoon might not be enough, making it a regular part of your routine can help you maintain your cognition as you age.

But it’s not your only option. The National Institute on Aging (NIA) suggests other meaningful activities—such as quilting, digital photography, music, theater, dance, and creative writing—can also help with cognition and memory.

Cognitive health is part of a bigger picture

Keeping your brain healthy also requires that you stay on top of your physical and social health. For cognitive health, the NIA suggests:

• Get your recommended health screenings.
• Manage chronic health problems (high blood pressure, diabetes, depression, high cholesterol, etc.).
• Talk to your health care provider about potential side effects of your medications on memory, sleep, and brain function.
• Treat any hearing and/or vision loss you have.
• Reduce your risk of falling (which can lead to brain injuries).
• Limit your alcohol intake.
• Quit smoking.
• Choose nutritionally dense foods that are low in animal fats and high in vitamins and fiber.
• Get enough sleep each night (7–9 hours).
• Stay physically active (30 minutes a day, 5 days a week)—walking is a great option!
• Stay socially active by visiting with neighbors, calling loved ones, volunteering, and participating in community programs.