This one hobby after 70 may protect your brain and reduce dementia risk by 39%, says study

I want to start with a simple question: what if taking up something joyful after age 70 didn’t just pass the time but actively protected your brain?

What if it could reduce your risk of dementia in a meaningful way?

A recent study from Monash University suggests exactly that. Researchers followed over 10,800 people aged 70 and older and discovered that older adults who always listened to music had a 39% lower risk of developing dementia than those who rarely or never listened.

Those who played a musical instrument regularly also saw benefits, a 35% lower risk, to be exact.

When I first came across this study, I was intrigued but not entirely surprised. I’ve always believed that the things that light us up emotionally have deeper physical consequences than we give them credit for. Joy isn’t just a feeling, it’s an active ingredient in wellness.

And if you’ve ever watched someone you love lose parts of their memory, their words, their personality, it’s hard not to take brain health personally. I certainly do.

After years of working as a financial analyst, I’ve learned to read patterns and probabilities. But when it comes to the brain, I’ve found that what’s “rational” on paper often overlaps with what’s soulful in life.

This new research confirms something both science and intuition have been whispering for years: what nourishes your spirit may also strengthen your brain.

What the study actually found

The researchers analyzed data from the ASPREE and ALSOP studies, large-scale, long-term projects tracking older adults in Australia. Every participant began the study free of dementia. Over several years, researchers collected data about their habits, lifestyles, and health outcomes.

They found something striking: those who always listened to music, meaning it was a consistent part of their daily life, had a 39% lower risk of developing dementia than those who didn’t.

Those who played a musical instrument regularly had about a 35% lower risk, and those who both played and listened saw around a 33% reduction in risk.

Even more interesting, participants who engaged in musical activities tended to score higher on cognitive tests related to memory and overall thinking abilities.

Now, the study is careful to note that this doesn’t prove cause and effect. People who are healthier or more socially active may simply be more likely to enjoy music. But even with those caveats, the correlation is strong enough to make you pause.

As Professor Cassandra Szoeke, the lead researcher, said in an interview, music “stimulates many parts of the brain, including memory, motor control, and emotion, all of which can help build cognitive reserve.”

Cognitive reserve is like your brain’s backup battery. It doesn’t stop ageing, but it can delay the symptoms of decline. The more you challenge and engage your brain, the more buffer you build against dementia.

You can read more about the study on Neuroscience News and New Atlas.

Why music might be so powerful

Here’s where things get fascinating.

Music is one of the few activities that lights up nearly every region of the brain at once. When you listen to or play music, your brain activates areas responsible for movement, emotion, hearing, memory, and even language.

Think of it as a full-body workout for your neurons.

It’s also immersive. Unlike crossword puzzles or brain games, which often feel like work, music naturally engages emotion. You don’t have to force yourself to enjoy it. You’re pulled in. That’s the beauty of it.

Listening to or playing music can lower stress hormones, regulate blood pressure, and improve sleep, all of which indirectly protect brain function. Chronic stress, for instance, shrinks the hippocampus, the part of the brain linked to memory. Music helps counter that.

Then there’s the emotional side. Music triggers dopamine, the “feel-good” neurotransmitter that keeps your brain motivated and alert. It also fosters connection through concerts, choirs, shared playlists, or even just humming along to a familiar tune in the kitchen.

Those moments of connection are crucial. Social engagement is one of the strongest known protectors against dementia, and music naturally invites it in.

But what this study doesn’t mean

Before you rush to buy a guitar or a keyboard, it’s important to understand what the research doesn’t say.

1. It doesn’t prove causation.

This was an observational study, meaning it shows correlation, not direct cause. People who listen to or play music regularly might also have healthier habits overall, better diets, stronger social ties, or more stimulating lifestyles.

Still, when such a consistent pattern appears across thousands of participants, it’s worth paying attention to.

2. It doesn’t mean you need to start after 70.

The study looked at people who were already 70 and above, but the habits that protect your brain don’t magically switch on at that age. If anything, the earlier you start, the better your chances of building cognitive reserve over time.

3. It doesn’t mean only classical music counts.

There’s no evidence that Beethoven is better for your brain than The Beatles or Billie Holiday. The key is emotional engagement. The music that moves you is the music that helps you.

4. It doesn’t mean music is the only solution.

A 39% reduction in risk is impressive, but dementia is influenced by multiple factors including genetics, vascular health, sleep, diet, exercise, and even hearing ability. Music is one piece of the puzzle, not a miracle cure.

Making it practical (and enjoyable)

So how can you turn this insight into action, especially if you’re not yet 70?

Start by building a daily rhythm around music.

The participants who benefited most were those who always listened, not just occasionally. Maybe it’s your morning playlist, or jazz while you cook dinner. Consistency seems to matter more than duration.

Play if you can, but don’t overthink it.

You don’t need to be a professional musician. If there’s an instrument collecting dust in your home, this might be the time to dust it off. Even 15 minutes a few times a week can help.

If you’ve never played, learning something new later in life, like piano, guitar, or even drumming, has its own cognitive benefits. The act of learning itself strengthens neural connections.

Pair it with movement.

Trail running has been my version of meditation, but pairing movement with music multiplies the benefits. Whether it’s walking, gardening, or stretching, combining physical activity with rhythm engages both body and brain.

Make it social.

Join a community choir, attend live performances, or share playlists with friends. Social connection adds another layer of protection. Loneliness and isolation are known risk factors for cognitive decline, and music offers an easy antidote.

Bring mindfulness into it.

You don’t have to “do” music, sometimes it’s enough to feel it. Try active listening: close your eyes, notice the layers of sound, and let your mind wander. It’s restorative in ways that go beyond entertainment.

Protect your hearing.

Ironically, hearing loss is one of the biggest preventable risk factors for dementia. If you love loud concerts, use protection; if you’ve noticed changes in hearing, don’t ignore them. Music can only help if you can still hear it.

What this means for how we age

I think what I love most about this research is that it reframes ageing.

We often talk about ageing as loss, of ability, memory, independence. But what if it’s also a new frontier for creativity? What if the most valuable “medicine” at that stage isn’t a pill, but a playlist?

We tend to overcomplicate health. We chase supplements, exotic diets, or expensive gadgets, when sometimes the simplest interventions are the most profound.

Music has no side effects, no prescription, no age limit. It can reach places inside us that even the best medical technology can’t touch.

I’ve seen this in my own life. At the farmers’ market where I volunteer, there’s a man in his eighties who plays harmonica every Saturday morning. He says he started late, around 72, just to “keep his lungs busy.” He laughs easily, remembers everyone’s name, and never seems tired.

When I read this study, I thought of him. Maybe the harmonica’s doing more than keeping his lungs busy. Maybe it’s keeping his brain young too.

Lessons for all ages

Even if you’re decades away from 70, this research still matters.

Brain resilience is something we build over time, layer by layer. The earlier we start nurturing it, the stronger it becomes.

So start small. Create a soundtrack for your mornings. Sing in the shower. Learn an instrument. Go dancing. Attend live music events.

If you’re already older, it’s never too late. The brain remains surprisingly plastic even into the eighth and ninth decades of life. You can still grow new neural pathways. You can still learn, adapt, and thrive.

And if you’ve already experienced memory issues in your family, this might feel emotional. But instead of seeing it as fear, see it as empowerment. You now have something joyful, accessible, and evidence-backed to add to your toolkit.

Final thoughts

If there’s one thing this study makes clear, it’s that joy is not frivolous. The activities that make us feel alive, music, movement, connection, are often the ones that keep us alive, cognitively speaking.

You don’t need to become a virtuoso or a neuroscientist. You just need to stay engaged, curious, and open to pleasure that nourishes your mind.

So maybe the next time someone says, “Turn that music down,” you’ll have the perfect comeback: “Actually, I’m protecting my brain.”

Because when science and joy intersect, that’s where real longevity begins.

Here’s to keeping our brains as alive as our dreams.