How to Build Cognitive Reserve

You can build a “reserve” that helps your brain withstand injury, disease, and the natural effects of aging. This protective buffer is known as cognitive reserve. It helps your brain to maintain optimal function by using alternative pathways or networks when the original ones are compromised. Many activities you perform throughout your lifetime can help you build your cognitive reserve. And, it's never too late to adopt habits that continue to build your cognitive reserve. 

This infographic sums up how cognitive reserve can protect your brain and lists some strategies to help you build your cognitive reserve. If you want to learn more about this topic, check out the "Cognitive reserve: What it is and how to build yours" article on HPRC.org.

Infographic with silhouette of brain and text

Your brain can build a reserve to withstand injury, disease, and aging.

  • Brain reserve is your brain's physical characteristics. Its size, number of neurons, and connections between neurons that provide a buffer against damage and aging
  • Cognitive reserve is your brain's ability to use alternative strategies and networks to cope with damage and aging. 

Cognitive reserve can protect your brain from: 

  • Traumatic brain injury by lessening symptom severity, speeding up recovery, and lowering the risk for secondary injuries.
  • Neurodegeneration by delaying the onset and milder symptoms of Alzheimer's disease, Parkinson's disease, multiple sclerosis, and stroke.
  • Mental disorders by reducing the risk of conditions such as depression and schizophrenia.
  • Aging by helping with the maintenance of cognitive function.

How to build cognitive reserve.

  • Challenges and complex environments
    • Learn new skills
    • Learn a new language
    • Take on complex tasks 
    • Pursue higher education
  • Social activity and engagement
    • Hang out with family and friends
    • Engage in fun social activities
    • Volunteer
    • Provide care for others
  • Leisure activities
    • Read
    • Play memory and logic games
    • Do crafts
    • Avoid passive activities such as  watching TV and scrolling social media
  • Sleep
    • Try and get the recommended 7–9 hours of sleep
    • Use naps to recover from sleep loss
  • Nutritious food
    • Eat plenty of colorful fruits and veggies
    • Choose whole grains
    • Get your fats from nuts, seeds, olive oil, and fish
  • Exercise
    • Perform a moderate- to vigorous-intensity activity for 45–60 minutes at least once a week. 

Published on: November 22, 2024

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