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A new U.S. study has found that older adults can slow age-related cognitive decline by committing to a combination of regular physical activity, healthy eating, and mental challenges. The research, published in JAMA and announced at the Alzheimer’s Association International Conference, followed over 2,100 participants aged 60 to 79 for two years.
It was revealed that those who took part in group classes around exercise and dietary changes, while also completing brain-challenging assignments, maintained cognitive scores tantamount to being a year or two younger. These improvements, while not a guaranteed prevention against Alzheimer’s or other dementias, offer hope for those concerned about cognitive aging.
“We’re all on a cognitive aging clock and anything we can do to slow that clock down, to me, that is a significant benefit,” said study leader Dr. Laura Baker of Wake Forest University School of Medicine.
The Program: What Makes a Difference?
Participants in the intensive program exercised moderately—raising heart rates and working up a sweat—four times a week. They added resistance training and stretching routines, followed the “MIND diet” rich in leafy greens, berries, whole grains, poultry, and fish, while limiting red meats and sweets, and replaced butter with olive oil. Social engagement was also highly encouraged, along with weekly brain exercises using puzzles, book clubs, or digital platforms.
The control group, by contrast, merely received advice and minimal coaching, choosing which habits to follow. Both groups saw cognitive benefits, but those who actively combined exercise, healthy eating, and brain training fared significantly better.
Experts, including Jessica Langbaum of the Banner Alzheimer’s Institute (who was not involved in the study), emphasize that the synergy of multiple healthy habits may be key. “Americans want to have that one easy thing—’If I just eat my blueberries,'” Langbaum noted. “There is no one magic bullet. It is a whole lifestyle”.
Real-Life Impact
Phyllis Jones, 66, from Illinois, joined the program after caring for her mother with dementia. Not only did her mental sharpness improve, but she also lost 30 pounds and saw better heart health. Despite some challenges in sustaining lifestyle changes after formal coaching ended, she continues to partner with friends to stay on track.
The study’s findings are now being translated into community programs, with researchers planning to monitor participants for another four years.
Disclaimer:
This article summarizes findings from an ongoing study and should not be interpreted as medical advice. Outcomes may vary; always consult healthcare providers before making major lifestyle changes, especially if you have existing health conditions1.
