Digital devices drive most of our everyday activities. Whether texting, posting, working, playing, searching, or just watching TV, you are likely staring at a screen for multiple hours during the day.

Sure, you're informed and up to date, but your brain and eyes are tired. Studies suggest that the artificial light (blue light LED) from digital screens can harm your health, especially when you use devices at night. It disrupts sleep, strains your eyes, and can even alter your cognitive function.1

Give your eyes and brain a break. Put down the smart phone or tablet before bedtime – and as often as you can during the day. You will likely sleep better and be on your way to feeling more alert and refreshed.

Want to wake up your brain even more? Brain aerobics – engaging activities that involve at least two senses and offer a break from everyday tasks – will help your mind and memory thrive as you grow older.2,3 In fact, research suggests that mentally stimulating activities like reading, puzzles, and board games can cut your risk of developing Alzheimer's disease.2

Tech-free ways to boost brainpower

Some offline activities can actually make your brain bigger by helping it to grow new nerve cells and new connections between cells.2 Here are seven ways to give yourself a mental edge – minus the screen.4-8,12-15

1. Do a crossword puzzle

Grab a pencil and newspaper and put your brain to work. Mind games such as crossword puzzles and sudoku stimulate your memory and thinking skills. Experts often suggest them as a way to ward off memory-robbing diseases like Alzheimer's. And studies show that the more you engage in these activities, the better your brain health will be. For example, consider the results of a study on 107 participants with mild cognitive impairment. Although the test was done on a computer, results show that completing computerized crossword puzzles was more effective at improving cognitive scores than computerized cognitive games.4

2. Join a book club

Reading will stimulate both sides of your brain at the same time. Talking about what you've read and learned – at a book club – will help keep your mind and imagination active.2

3. Chat about current events

Not a book person? Then try reading a newspaper and discussing current events with a friend. Activities that involve language, numbers, and reasoning help keep your mind and memory sharp. 2 Staying social also helps your brain thrive.

4. Be mindful

Mindfulness and meditation boost brain size and can also improve your mental function. They also help kick stress to the curb. That's important, because studies have linked stress to an increased risk of dementia.3

5. Make some music

Always wanted to play the drums or strum a guitar? It's never too late to start. Music lessons keep your mind sharp by helping the brain form new connections between nerve cells. Reading music and playing an instrument requires sharp, focused attention. Research shows these activities enhance the brain's processing speed, memory, and executive function skills.5

6. Dance

It doesn't matter if you have two left feet. Learning specific dance steps trains your brain to recall and remember instructions. Many studies have shown that dancing – especially when combined with social interaction – helps keep the brain healthy and alert. The complex steps and synchronized movements exercise your memory, motor, perception, and execution skills.6,7 Don’t have a dance partner? Line dancing is a fun option if you're going solo.

7. Learn a language

You might need an electronic device for this one. But it requires only your ears, not your eyes. Try an audiobook or a podcast that trains you in a new language. Speaking a second language keeps your thinking skills intact and might delay the onset of cognitive symptoms in individuals who develop mild cognitive impairment or Alzheimer's disease.8 And who knows, maybe there is someone where you live who teaches language classes the old-fashioned way – in person.

Bonus tips to sharpen your mind and memory

Going on a “digital detox” is a good way to keep your brain healthy. Here are some other ways to keep your mind and memory in tip-top shape.1

  • Say no to the smart phone – or tablet or TV – in the bedroom. Many people use their smart phone in the bedroom. But the artificial light from the screens keeps you alert, not sleepy. The light shouts "Wake up!" to your brain – it suppresses the body's sleep hormone, melatonin, and disrupts your natural sleep-wake cycle.1,16
  • Eat your fruits and veggies. A diet rich in fruits, vegetables, and fish rich in omega-3 fatty acids such as salmon, tuna, and sardines promotes optimal brain health and protects against dementia.9,10
  • Spice it up. Turmeric is the spice that gives curry its bright yellow color. Curcumin, the active ingredient in turmeric, is believed to fight inflammation – and brain-related inflammation is believed to play a key role in the development of dementia. Some smaller studies suggest that turmeric can ward off age-related cognitive decline, although there's not enough evidence yet to say for sure.11

Stuck online? Try a brain-training app

Let’s face it – sometimes you can't break free from the computer, tablet, or smart phone. When you can’t, then give your mind and memory a workout with an online sudoku or crossword puzzle, or a computerized cognitive training (CCT) program. There are many apps that test your memory, attention, response speed, and more. Short-term studies suggest that these brain games can help prevent mild cognitive impairment and dementia. Video games might have similar benefits.12-15 The Alzheimer's Research and Prevention Foundation also offers an online memory quiz to test your memory.

It can’t hurt to give computerized cognitive training a try – but keep screen time to a healthy limit and turn off your device before bedtime.

A word from Thorne

In addition to these helpful brain-sharpening techniques, you can support your brain function with nutritional supplements, such as Thorne’s Brain Factors or Memoractiv.* Memoractiv provides nutrients to support brain health in addition to the carotenoids lutein and zeaxanthin to help protect your eyes from the effects of blue screens* – because, face it, you will likely not be able to avoid them entirely.

References

  1. Haghani M, Abbasi S, Abdoli L, et al. Blue light and digital screens revisited: A new look at blue light from the vision quality, circadian rhythm and cognitive functions perspective. J Biomed Phys Eng. 2024;1;14(3):213-228.
  2. The Alzheimer's Research and Prevention Foundation. http://alzheimersprevention.org/4-pillars-of-prevention/exercise-and-brain-aerobics/. [Accessed July 25, 2024]
  3. The Alzheimer’s Research and Prevention Foundation. https://alzheimersprevention.org/4-pillars-of-prevention/pillar-2-stress-management. [Accessed July 25, 2024]
  4. Nowrangi MA, Vannorsdall TD, Rosenberg PB. Crossword puzzles for brain training in mild cognitive impairment. NEJM Evid. 2022;1(12).
  5. Okely JA, Cox SR, Deary IJ, et al. Cognitive aging and experience of playing a musical instrument. Psychol Aging. 2023;38(7):696-711.
  6. Menezes AC, Drumond G, Shigaeff N. Dance therapy and cognitive impairment in older people: A review of clinical data. Dement Neuropsychol. 2022;29;16(4):373-383.
  7. Yuan Y, Li X, Liu W. Dance activity interventions targeting cognitive functioning in older adults with mild cognitive impairment: A meta-analysis. Front Psychol. 2022;27;13.
  8. Bialystok E. Bilingualism: Pathway to cognitive reserve. Trends Cogn Sci. 2021;25(5):355-364.
  9. Alzheimer's Research and Prevention Foundation. http://alzheimersprevention.org/4-pillars-of-prevention/pillar-1-diet-supplements/. [Accessed July 25, 2024]
  10. Omega-3 fatty acids: Fact sheet for consumers. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h3. [Accessed July 25, 2024]
  11. Gregory J, Vengalasetti YV, Bredesen DE, Rao RV. Neuroprotective herbs for the management of Alzheimer's disease. Biomolecules. 2021;8;11(4):543.
  12. Chan ATC, Ip RTF, Tran JYS. et al. Computerized cognitive training for memory functions in mild cognitive impairment or dementia: a systematic review and meta-analysis. NPJ Digit Med. 2024;7:1.
  13. Yen HY, Chiu HL. Virtual reality exergames for improving older adults' cognition and depression: A systematic review and meta-analysis of randomized control trials. J Am Med Dir Assoc. 2021;22(5):995-1002. 
  14. Wais PE, Arioli M, Anguera-Singla R, Gazzaley A. Virtual reality video game improves high-fidelity memory in older adults. Sci Rep. 2021;28;11(1):2552.
  15. Ortiz-Mallasén V, Claramonte-Gual E, González-Chordá VM, et al. Can virtual reality help improve motor and cognitive function in active aging in older adults? A scoping review. Healthcare (Basel). 2024;30;12(3):356.
  16. Kheirinejad S, Visuri A, Ferreira D, Hosio S. "Leave your smartphone out of bed": Quantitative analysis of smartphone use effect on sleep quality. Pers Ubiquitous Comput. 2023;27(2):447-466.