How Learning a Musical Instrument Boosts Brain Health After 40
Guest Contributor
After the age of 40, the human brain begins to shrink—losing about 5 percent of its volume each decade, according to research cited by National Geographic. This process, known as brain atrophy, affects areas like the prefrontal cortex and hippocampus, which govern problem-solving, memory, and adaptability. While this might sound inevitable, a growing body of scientific evidence suggests that certain mentally challenging activities can help slow, and even partially reverse, age-related cognitive decline. One of the most promising strategies? Learning a musical instrument.
This insight is at the heart of the first episode of Limitless: Live Better Now, a documentary series streaming on Disney+, Hulu, and National Geographic. The episode follows actor Chris Hemsworth as he takes up drumming for the first time at age 41. His goal isn't just to perform with Ed Sheeran in front of a massive crowd—it’s also to explore how new skills can support brain health later in life. The series uses Hemsworth’s experience to illustrate a broader scientific truth: the brain’s remarkable ability to adapt, known as neuroplasticity, doesn’t vanish with age.
Neuroplasticity refers to the brain’s capacity to form new neural connections in response to learning and experience. Cognitive scientist Maya Shankar, who appears in the series, explains that each time we learn something new, we forge new pathways in the brain. She compares it to finding an alternate route when your usual road is closed. This adaptability builds what scientists call “cognitive reserve,” a kind of mental scaffolding that helps compensate for age-related brain changes.
One reason the brain shrinks with age is the gradual loss of neurons and synapses, as well as a decline in neurotransmitters like dopamine and acetylcholine. These chemical messengers are essential for memory, mood, and muscle coordination. Additionally, both gray and white matter diminish over time, reducing the brain’s ability to communicate efficiently within itself. Neurologist Golnaz Yadollahikhales of Cedars-Sinai Medical Center notes that while some forgetfulness is normal, more serious memory issues could signal early cognitive decline.
To counter these changes, experts recommend engaging in activities that demand sustained mental effort. These include learning a new language, painting, writing, or even picking up a new sport. But among all these options, learning a musical instrument stands out. Shankar describes it as offering the “biggest bang for your brain buck.” That’s because playing music activates nearly every region of the brain, requiring coordination between hearing, motor skills, and memory. This full-brain engagement strengthens the corpus callosum, the structure that connects the brain’s hemispheres and supports multitasking and emotional regulation.
Scientific studies support these claims. A 2022 study published in Frontiers in Aging Neuroscience found that older adults who took piano lessons for six months showed improved brain connectivity in areas linked to memory and language. Other research has demonstrated that even short-term musical training can enhance verbal memory and executive function in seniors with no prior musical background. In one trial, participants improved cognitive performance after just three months of learning the keyboard harmonica—a breath-powered instrument with a small keyboard.
What makes music especially powerful is that it combines physical coordination with auditory processing and emotional engagement. Daniel Gustavson, a cognitive psychologist at the University of Colorado Boulder, calls it a “full-brain workout.” He emphasizes that the act of learning—not necessarily mastering—an instrument is what drives neuroplasticity. The struggle to learn something new is what stimulates the brain to grow and adapt.
For those considering this path to brain health, choosing the right instrument is key. Yadollahikhales advises selecting one that is both exciting and appropriately challenging. If it’s too easy, it won’t stimulate brain growth; if it’s too difficult, it may lead to frustration and quitting. Instruments like piano, guitar, and drums are often recommended because they require bilateral coordination, but the best choice is the one that the learner feels motivated to practice consistently.
Practicality also plays a role. Shankar encourages people to ask themselves whether they enjoy the sound of the instrument and whether they can realistically commit to regular practice. Motivation and enjoyment are crucial for reinforcing new neural pathways. For those hesitant to take formal lessons, there are accessible alternatives such as online tutorials, mobile apps, and group classes designed for adults. Gustavson points out that the social aspect of learning music can further enhance its benefits, improving mood and providing accountability.
What I found particularly striking is the idea that it’s not mastery but the very act of learning that matters most. Michael Snyder, a genetics professor at Stanford, underscores that it's never too late to start. While the physical signs of aging are often unavoidable, cognitive decline is not a foregone conclusion. The brain remains moldable throughout life, offering a hopeful counterpoint to the common narrative of inevitable mental decline.
In a world where many feel powerless against the effects of aging, this research offers a refreshing perspective. By engaging in mentally stimulating activities—especially learning a musical instrument—we can actively influence the trajectory of our brain health. It’s a reminder that while we may not be able to stop the clock, we can certainly shape how we age.
