Why Activating Alpha Brain Waves Matters for Older Adults

(Please note there will not be an issue next week and the week after, so...Happy Thanksgiving Plus)

Our brains produce a number of brain wave patterns that have different effects on you. As an example, Beta brain waves occur during the day when you are active and Theta occur when you are sleeping.

Alpha are the ones I want to focus on in this Blurb.

Alpha brain waves are linked to relaxed alertness, attention, and memory. As adults age, these rhythms naturally slow down and decrease in power, which correlates with challenges that we can begin to experience in focus, working memory, and cognitive flexibility.

Research is now showing that supporting healthy alpha activity may help maintain cognitive performance and overall brain health in older adults.

Why Alpha Brain Waves Are Important in Aging

There are a number of reasons why Alpha Brain Waves are important to us as we age. Let’s explore several of these areas.

1. Cognitive Filtering and Focus

Older adults often struggle with ignoring distractions. Studies using alpha-frequency tACS (a form of non-invasive brain stimulation) show that boosting alpha oscillations can improve inhibitory control in older adults, helping the brain filter out irrelevant information.

2. Memory and Working Memory Support

Even though alpha waves decline with age, older adults still rely on them during memory tasks. Research shows that better alpha dynamics are associated with sharper working memory and executive function.

Executive function is when the brain acts like a "control center" to manage thoughts, emotions, and actions by allowing you to plan, focus, remember, and adapt to changing circumstances. 

3. Potential for Cognitive Resilience

Alpha rhythms may serve as early biomarkers of cognitive decline. Strengthening them through training or lifestyle habits may support healthy aging and help maintain “brain reserve.”

Evidence-Based Ways to Boost Alpha Brain Waves

You’re not hopeless or helpless as you can do a number of things to actually increase your Alpha Brain Waves.

1. Mindfulness Meditation

Programs like MBSR (Mindfulness-Based Stress Reduction) have been shown to increase alpha activity and improve executive functioning in older adults.

2. Neurofeedback

EEG-based training that teaches individuals to enhance their own alpha waves has been linked to improvements in memory, attention, and even speech perception in older adults. Some benefits have even been shown to last up to a year.

3. Light to Moderate Exercise

Both single sessions and long-term exercise can increase alpha activity and support healthy brain function.

4. Relaxation Techniques

Slow breathing, gentle music, and calming activities help promote the relaxed-but-alert state associated with natural alpha activity.

5. Good Sleep Habits

Restful sleep supports healthy brain rhythms, including alpha. Regular sleep schedules and reduced nighttime screen exposure can help.

What’s the Bottom Line

Alpha brain waves play a key role in attention, memory, and cognitive resilience. While aging naturally reduces alpha activity, research shows that older adults can strengthen these rhythms through meditation, neurofeedback, exercise, and other non-invasive practices.

So…these are ways you can support your alpha activity as a way to promote healthy cognitive aging. So…what was I going to say next??? I forgot…so I guess it’s time for me to meditate while I do a neurofeedback session and then exercise followed by experiencing a relaxation technique and getting a good night’s sleep…if I just remember to do it all!