Trying to keep your brain young? A big new study finds these lifestyle changes help | NCPR News
A large new study has found that a mix of healthy habits—like eating well, exercising, and keeping your brain active—can actually slow down aging in the brain and improve memory and thinking in older adults.
The research, called the POINTER study, followed over 2,100 people in their 60s and 70s who didn’t exercise regularly and had less-than-ideal diets. The goal? To see if a structured lifestyle program could help protect their brain health over time. And it did.
What Did the Study Involve?
Participants were split into two groups:
- One group got basic advice and created their own wellness plan.
- The other group joined a structured, two-year program that included:
- Aerobic exercise four times a week
- A Mediterranean-style diet
- Online brain training
- Regular social activities
- Tracking blood pressure and blood sugar
What Were the Results?
Both groups showed some improvement in memory and thinking skills, but the structured group saw much greater gains. In fact, they performed as well as people one to two years younger.
“These lifestyle changes truly shifted people’s mental abilities for the better,” said Dr. Laura Baker, a lead researcher at Wake Forest University School of Medicine. She emphasized that sticking to the program was hard—but it changed lives.
“You can’t build new habits without daily effort,” Baker explained.
Why This Matters
This study is one of the most convincing pieces of evidence yet that everyday choices can help keep the brain sharp—even as we age.
While it didn’t directly study Alzheimer’s disease, researchers believe that slowing normal brain aging may delay or reduce the risk of dementia, including Alzheimer’s.
Dr. Jessica Langbaum from the Banner Alzheimer’s Institute, who wasn’t involved in the study, added that doctors should treat lifestyle changes like prescriptions—because they work.
What’s Next?
The Alzheimer’s Association, which funded most of the study, now plans to invest another $40 million to bring these findings into communities across the U.S.
They’re exploring the best ways to encourage people to make brain-healthy changes:
- Will people respond better to advice from a doctor?
- Could an app or tech tool help?
- Should insurance cover these kinds of wellness plans?
According to Heather Snyder, a senior vice president at the Alzheimer’s Association, one of the most common questions they hear is, “My parents had dementia—what can I do?”
And now, they finally have a clear answer: eat well, stay active, keep learning, and connect with others.
Takeaway Tips for a Younger Brain
- Try aerobic workouts like walking, swimming, or biking
- Eat more fruits, veggies, nuts, fish, and whole grains
- Keep your brain active—do puzzles, learn new things
- Stay socially engaged—spend time with friends or join clubs
- Monitor your blood pressure and blood sugar regularly
Even if you’re already living healthy, experts suggest leveling up: find new challenges, stick to your routine, and do it with others when you can. Social interaction is one of the most powerful tools for a sharper mind.
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