Hi ,

When was the last time you made something with your hands, simply for the joy of it?

I know many of you reading this email are expert quilters and knitters.

A growing body of research suggests that leisure activities that engage both the mind and the hands, like knitting, quilting, crochet, carpentry, painting, pottery, woodworking, playing a musical instrument, or learning a new language, may help protect the brain against cognitive decline.

In one study, older adults who regularly engaged in crafts such as knitting and quilting had 30% to 50% lower odds of developing mild cognitive impairment than those who did not. Other studies have shown that learning new, mentally demanding hobbies can improve memory and attention in older adults.

However, it is important to understand what these findings actually mean. Most of these studies are observational, which means they identify relationships rather than proving cause and effect. In other words, people who engage in crafts and hobbies may already have certain advantages, such as better education, more social interaction, or a generally healthier lifestyle, that contribute to better brain function. There’s also a reverse question researchers continue to explore: do these activities protect against cognitive decline, or do early brain changes make people less likely to engage in them? The answer is not fully clear.

What we do know is that staying mentally, socially, and creatively engaged supports overall brain resilience.

A large international survey found that people who crochet reported feeling calmer (89.5%), happier (82%), and more useful (74.7%) after crocheting. (I am reading the book Crochet Saved My Life, link below)

So what might explain this connection? Crafting and similar leisure pursuits engage multiple parts of the brain—planning, memory, fine motor coordination, and creativity —simultaneously. This kind of complex engagement helps build what scientists call cognitive reserve —the brain’s ability to remain flexible and adapt as we age. Beyond this benefit, these activities can lift mood, lower stress, and, when done in groups, reduce loneliness and social isolation.

Research points to a few shared characteristics of brain-beneficial hobbies:

• They are enjoyable—something you genuinely like doing.
• You get a feeling of accomplishment from creating something.
• They involve a moderate level of challenge—enough to engage your attention but not so difficult that it becomes frustrating.
• They are sustained over time—the benefits come from regular, repeated practice rather than brief bursts of effort.

I grew up in a multi-family home in India, before television became common in the 1980s. Afternoons often meant sitting together—cousins, aunts and neighbours, knitting, embroidering, or doing cross-stitch. Looking back, those are some of my favourite memories.

Today, learning something new is easier than ever. Platforms like YouTube offer step-by-step tutorials for everything from crochet and pottery to woodworking and digital art. Your local library may offer introductory classes that make it even easier to get started.

If you are already into a craft or are thinking of starting one, I would love to hear about it. What have you found most rewarding or challenging?

Best regards,

Shabnam

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Dr. Shabnam Das Kar, MD

Functional Medicine Doctor

Tiny Habits Coach

Email: info@drkarmd.com

References

1. Geda, Yonas E., et al. "Engaging in cognitive activities, aging, and mild cognitive impairment: a population-based study." The Journal of neuropsychiatry and clinical neurosciences 23.2 (2011): 149-154
2. Burns, Pippa, and Rosemary Van Der Meer. "Happy hookers: findings from an international study exploring the effects of crochet on wellbeing." Perspectives in public health 141.3 (2021): 149-157.
3. Book Crochet Saved My Life