As we age, the risk of Alzheimer’s disease and other types of dementia rises, partly because our brain’s gray matter shrinks over time. But here’s the good news—you can take steps to protect it and even boost its size. Ready to keep your brain stronger for longer?
Grey matter is a key part of the brain that helps us think, remember, speak, feel, and move. It’s made up of the main parts of nerve cells and the connections between them that allow brain cells to “talk” to each other. Unlike white matter, which helps send messages quickly through long, insulated fibers, grey matter focuses more on processing information. When you see a picture of the brain, the wrinkled outer surface you see is mostly grey matter. It plays a major role in things like decision-making, memory, language, and touch. Grey matter is also found deeper inside the brain, where it helps control movement, emotions, and memory, and in the center of the spinal cord, where it helps send and receive signals from the body.
Grey matter develops and expands rapidly during childhood and adolescence. In the late teenage years through the mid-20s, the brain undergoes a process called “pruning,” in which unused neural connections are eliminated to enhance efficiency. Grey matter volume (GMV) typically peaks during early adulthood. Starting in the 30s, most people begin to experience a gradual decline in GMV. However, recent scientific studies have shown that the brain is capable of neuroplasticity—meaning it can change and adapt—and with the right care and lifestyle, GMV doesn’t have to shrink and, in fact, can even increase.
Around the world, the average age of the population is rising. In the United States, the aging trend is particularly pronounced due to the large Baby Boomer generation. According to the Population Reference Bureau (PRB), nearly one in four Americans is now aged 60 or older. That number is expected to reach 27% by 2050. As the population ages, age-related health issues are becoming more prevalent. These include neurological diseases (such as Alzheimer’s and Parkinson’s), cardiovascular conditions (like hypertension, heart disease, and atherosclerosis), musculoskeletal disorders (such as osteoporosis, osteoarthritis, and sarcopenia), sensory decline (including macular degeneration, cataracts, and hearing loss), metabolic and endocrine disorders (like type 2 diabetes and thyroid issues), immune-related conditions (such as cancer and pneumonia), and mental health concerns (including depression and anxiety). Many of these conditions—especially Alzheimer’s, Parkinson’s, stroke, depression, and mild cognitive impairment—are closely linked with grey matter loss.
There is promising news. In 2017, Dr. Jian Kong of Harvard Medical School and a team of scientists published a study titled “Tai Chi Chuan and Baduanjin Increase Grey Matter Volume in Older Adults: A Brain Imaging Study” in the Journal of Alzheimer’s Disease. The researchers used cutting-edge Magnetic Resonance Imaging (MRI) technology and functional memory assessments (the Wechsler Memory Scale–Chinese Revised, or WMS-CR) in a gold-standard, three-arm randomized controlled trial (RCT). The results showed that after only 12 weeks of practice, both Tai Chi Chuan and Baduanjin (also known as the Eight Brocades, a traditional Health Qigong practice) led to significant increases in grey matter volume in key brain areas including the insula, medial temporal lobe (MTL), and putamen. No significant difference in outcomes was found between the Tai Chi and Baduanjin groups, meaning both exercises were equally effective.
The study was conducted in Fujian Province, China, as a joint project between Fujian University of Traditional Chinese Medicine and Harvard Medical School. Participants ranged in age from 50 to 70 years old and had not exercised in at least one year. None had a prior history of stroke, serious cerebrovascular disease, musculoskeletal issues, sports injuries, mild cognitive impairment, or depression. Participants were randomly assigned to one of three groups: Tai Chi Chuan, Baduanjin, or a health education control group.
The Tai Chi Chuan group practiced a simplified 24-form routine based on the Yang style. The Baduanjin group learned the official version of the form approved by China’s General Administration of Sport. Both groups attended five 60-minute sessions per week for 12 weeks.
All participants underwent MRI scans before and after the 12-week program. They were also evaluated using the WMS-CR to measure memory function. Compared with the control group, both the Tai Chi and Baduanjin groups showed significant improvements in visual reproduction subscores—a part of the WMS-CR that tests the ability to remember and reproduce visual images. These improvements suggest enhanced visual memory retention. Furthermore, increases in both Memory Quotient (MQ) and visual reproduction scores were associated with increased grey matter volume in the putamen and hippocampus. These findings demonstrate that Tai Chi Chuan and Baduanjin may be effective in preventing memory loss in older adults.
83-year-young Kwei Su Lee of St. Louis, Missouri, demonstrates Ba Duan Jin or Eight Sections of Brocade. She won a gold medal for this form at Golden State Wushu International Championships May 2025.
Although the study’s sample size was relatively small (61 participants), the results support other research in the field. A separate study published in PLOS One titled “Can Taichi Reshape the Brain? A Brain Morphometry Study” found that long-term Tai Chi practice can lead to measurable changes in brain structure. Another frequently cited study, “Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders” led by Professor James Mortimer, showed that Tai Chi practice can increase overall brain volume. More recently, researchers discovered that Tai Chi Chuan not only enhances brain structure but also reshapes the brain’s functional networks, improving functional specialization. This increase in brain specialization has been linked to higher cognitive flexibility.
So, if you’re concerned about cognitive decline or dementia, consider giving Tai Chi Chuan or Baduanjin a try!
Note: Dr. Jian Kong presented this study paper at the first “Science of Tai Chi & Qigong as Whole Person Heath” conference hosted by Harvard Medical School and Osher Integrative Medicine in 2023, which was a great success with multiple outstanding studies presented.
Currently, the organizers are planning for the second conference to be held in April 2026. The call for research abstract is due on 09/30/2025.