What types of brain training are there?

It's not just seniors who complain about poor memory; schoolchildren and students would also like to train their memory and improve their retention, for example, with memory exercises. But is this possible? Are memory training exercises really effective?

Let's first look at the different types of memory training. The most common and popular methods for training memory include Sudoku, crossword puzzles, and similar puzzles, as well as video games, apps, and other board and card games like chess and memory games, and, of course, many online training programs.

Whether such cognitive training helps improve memory is a matter of debate among scientists. The study results are confusing and, in some cases, contradictory. A meta-study in the journal Developmental Psychology concludes that while training with certain memory games has temporary positive effects on memory, this only applies to the specific type of game being practiced, not to memory as a whole.

What does science say

The research on this topic is unclear and contradictory. There is no scientifically sound study that proves that Sudokus, crossword puzzles, or brain-training exercises like "click on all green squares" have any positive effects on our brain's cognitive abilities. Numerous studies have failed to demonstrate any effect. On the contrary, there are approximately 150 studies worldwide that have found no noticeable effect of brain-training exercises on everyday brain performance. Most find, at most, a very limited effect for the specific exercise studied, such as finding green squares. The reason for this may lie in the nature of the tasks: Sudoku, crossword puzzles, and most brain-training exercises target very specific cognitive abilities, but this does not affect general thinking, planning, or problem-solving—in other words, the skills that truly matter in everyday life.

A study of 3,000 seniors produces astonishing results

A comprehensive study conducted by Johns Hopkins University in Baltimore involved nearly 3,000 healthy men and women over the age of 65. The participants participated in a five-week, two-hour-per-week course led by a professional trainer, which trained either memory, problem-solving skills, or comprehension speed (there was also a control group with no training). The results: After the course, 87 percent of participants in the "comprehension speed" group showed improved cognitive abilities, as did 74 percent in the "problem-solving skills" group and 26 percent in the "memory training" group. Amazingly, these significantly sharpened mental perception and problem-solving skills were maintained for ten years after the training, with only the memory effect diminishing.

Numerous studies cannot prove any effect

That sounds impressive, but there are approximately 150 studies worldwide that have failed to demonstrate any noticeable effect of brain training exercises on brain performance in everyday tasks. Most find, at most, a very limited effect on the specific task being practiced, such as finding blue triangles. The difference likely lies in the type of task. Crossword puzzles, Sudoku, and most brain training exercises "only target very limited cognitive abilities, but this doesn't affect general thinking, problem-solving, or planning—all the complex skills that really matter in real life," explains Dr. Sandra Bond Chapman, director of the Center for Brain Health at the University of Texas. The scientifically sophisticated exercises under the guidance of a trained trainer in the study described above may be an exception. Or to put it another way: Brain training usually only improves brain training. It doesn't do any harm and may even be fun, but it doesn't really benefit everyday life.

Does the effect of memory games depend on age?

According to this study, the age of the test subjects must also be taken into account. Children under 10 years of age showed significantly greater success in memory training than adolescents (11 to 18 years of age). Unfortunately, the researchers did not investigate the effects of memory exercises on seniors (i.e., people over 60). Better to challenge the person as a whole. Much indicates that the memory exercises and memory games mentioned above are not the "single solution" for training memory. Rather, the strongest and most lasting effect on improved memory appears to be those activities that challenge the "person as a whole," such as Asian martial arts, yoga, or learning a musical instrument. It has also been proven that certain substances and foods have a positive effect on memory and other cognitive functions of the brain. BrainEffect rapid, for example, contains active ingredients (such as ginkgo, guarana, ginseng, and green tea) that can promote cognitive performance and memory.

Two things really help the brain: exercise and proper nutrition

However, research shows time and again that two things actually help keep the brain fit for the demands of everyday life, or get it back on track: regular exercise and proper nutrition. Whether jogging, walking, hiking, or cycling, if you specifically stimulate your cardiovascular system, you're also doing your brain a favor. It gets better blood flow and is optimally supplied with all the nutrients essential for its function. The American Centers for Disease Control and Prevention recommends at least 150 minutes of moderate exercise per week, at a pace that works up a bit of a sweat.

Another key to a healthy brain is a well-balanced diet. We already described which foods are particularly beneficial for the brain in the previous article " 10 Foods for More Brain Power ." However, if our diet is unbalanced or we have a short-term increased need for certain nutrients – for example, due to increased physical or mental stress – then nutritional supplements can help compensate for this. For mental health and cognitive performance, for example, the products from the BrainEffect range, which are specifically tailored to the needs of our brain, are ideal.

Conclusion on brain training

The bottom line is: Brain training only improves the skills being trained. While it doesn't do any harm, and it might even be fun, it's not much use for the demands the brain is exposed to in work and everyday life.

Sources:

Rebok, GW et al.: Ten-Year Effects of the Advanced Cognitive Training for Independent and Vital Elderly Cognitive Training Trial on Cognition and Everyday Functioning in Older Adults. J Am Geriatr Soc 62:16–24, 2014. University of Melbourne:To Train the Brain, or Not to Train the Brain? Carly Weeks: Are the promises of 'brain game' gains too good to be true?