How retirement affects your brain: Risks and rewards

For many, retirement represents the ultimate reward after decades of hard work, yet for millions each year, this significant life transition can have profound effects on both brain health and mental well-being, as noted in an article by The New York Times. With careful planning, however, retirement can offer opportunities to maintain, and even improve, cognitive function.

According to Ross Andel, a professor at Arizona State University studying cognitive ageing and retirement, the sudden shift from a structured work life to a routine-free existence can be unsettling for the brain. “Before retiring, you’re getting up in the morning, socialising with co-workers and dealing with the mental challenges of your job,” he said. “All of a sudden, after 50 years, you lose that routine.”

He added that there is an idea that the body and brain start to deteriorate when they’re “no longer needed,” with inactivity exacerbating this decline. However, Andel and others suggest that retirement can also be a time to flourish mentally and socially, particularly when one embraces new hobbies and social opportunities.

Giacomo Pasini, a professor of econometrics at Ca’ Foscari University of Venice, explained that even if some cognitive decline has set in, the brain has a remarkable ability to recover from periods of inactivity. "There's strong evidence that your brain can bounce back from periods of inactivity, even in older age,” he said.

A decline in cognition and mood

Several studies have linked retirement with an increased risk of cognitive decline and depression. An analysis of over 8,000 retirees across Europe found that people’s verbal memory—such as their ability to recall a set of words after a delay—declined more sharply after retirement compared to when they were still working. Research from England echoed this, showing a significant drop in verbal memory after retirement, though abstract reasoning skills remained unaffected.

“There’s some evidence out there that retirement may be bad for cognition, because when you retire, you don’t challenge your brain as much,” noted Guglielmo Weber, a professor of econometrics at the University of Padova, who contributed to the European study.

Retirement can also trigger feelings of depression. Xi Chen, an associate professor of public health at Yale University, highlighted that the abrupt shift from an active work life to a lack of engagement can intensify feelings of worthlessness and sadness, leading to depressive symptoms and memory loss.

The nature of one’s career may influence the severity of cognitive decline, with individuals in higher-ranking roles potentially experiencing a steeper drop in function. “People who worked in higher-ranking jobs may show a steeper decline than others, possibly because their identities were more strongly tied to their careers,” Chen explained.

Interestingly, research from the European study also suggested that those who retired earlier than the standard age showed slower cognitive decline. This might be because they typically had less mentally demanding jobs, leading to a more gradual decline once they retired. On the other hand, individuals who were forced to retire due to health issues or ageism may experience more severe consequences.

Women may be less likely to experience a steep mental or cognitive decline after retirement, possibly because they are more likely to stay socially engaged and spend time with family, according to Weber.

The value of having a plan

Retirement, however, doesn’t have to spell decline. Experts suggest that with the right planning, it can be a time of growth. “The plan cannot be, ‘I worked so hard for so long that I’m going to take this long vacation and then I’m going to figure it out,’” said Ross Andel.

Dr Alison Moore, chief of the geriatrics, gerontology, and palliative care division at the University of California, San Diego, advises that mentally and physically engaging routines should begin a few years before retiring. By laying the groundwork early, retirees are better prepared to make a smoother transition. “Being open to new experiences before you make this big life change can kind of prep you,” she said.

Finding new purpose and staying social

John Beard, a professor of productive ageing at Columbia University Medical Center, stressed that one key aspect of a healthy retirement is finding new purpose. “People may have felt their purpose was contributing through work, and when that’s taken away, they have to invent something else to take its place,” Beard noted. Studies have shown that a strong sense of purpose can help stave off cognitive decline. Volunteering, in particular, can keep retirees mentally and physically active while avoiding the stress of full-time work. Dr. Chen added, “People who regularly volunteer in retirement show slower rates of biological aging.”

Maintaining social connections is equally important. David Richter, a professor at Freie Universität Berlin, pointed out that retirees often lose touch with their social networks, which can lead to cognitive decline. “We have rather solid proof that first social contacts are reduced, and then cognition declines,” he said. Richter recommends that retirees replace the social interactions of the workplace with regular in-person or virtual meet-ups, focusing on activities that engage the mind and promote meaningful conversation.

Trying new things

Finally, embracing new activities, particularly those that stimulate creativity, can help keep the brain active. Jonathan Schooler, a distinguished professor of psychological and brain sciences at the University of California, Santa Barbara, explained that creativity can be practiced like any other skill. He suggested activities like daily writing or trying new recipes to boost mental agility. Regular physical exercise, such as joining a new fitness class, is also vital for brain health.

Schooler added that creativity often brings a sense of meaning in life, which is essential for personal satisfaction and cognitive health in retirement.

With careful planning and a proactive approach, retirement can offer the chance to stay mentally sharp, socially engaged, and fulfilled.

By Aghakazim Guliyev