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A new study shows that combining exercise, healthy diet improves brain power. Simpler lifestyle changes like moving more and eating better are linked to better brain health.
Will Changing Your Routine Now Protect Your Brain Later?
Imagine if the key to protecting your memory wasn’t locked in a lab, but in your daily life, in morning walks, shared meals, laughter with friends, and a puzzle before bed. A major U.S. trial suggests these simple habits could help keep your brain sharp well into old age.
A major U.S. clinical trial has found that a mix of physical activity, healthy eating, social engagement, and brain exercises can improve cognitive function in older adults who are at risk of dementia.
The study, called the U.S. POINTER trial is the largest of its kind in the United States to examine how lifestyle interventions can support brain health. Its findings, first reported by The Washington Post and published in JAMA, were also presented this week at the Alzheimer’s Association International Conference in Toronto.
Why This Study Matters
Globally, dementia cases are on the rise. The 2024 Lancet Commission report estimates that around 45% of dementia cases could be prevented by addressing “modifiable risk factors” – things like poor diet, lack of exercise, or unmanaged cardiovascular health.
“If you can modify these and improve them, then it makes sense that you will improve your brain health and you might prevent dementia,” said Kristine Yaffe, professor and vice chair of psychiatry at the University of California, San Francisco, speaking to The Washington Post.
The trial offers what researchers call “a new recipe” for improving cognitive function and a real-world model for rolling it out to communities.
The Design: From Finland to the U.S.
The U.S. POINTER trial was modeled on a 2015 Finnish study that tested a similar approach. The goal was to see whether the benefits could be replicated in a larger, more diverse U.S. population.
Over 2,100 participants aged 60 to 79 took part, spread across five sites in the U.S. All were considered healthy but at elevated risk for cognitive decline due to factors like sedentary lifestyle, poor diet, or cardiovascular risk.
Importantly, 31% of participants came from ethnic or minority groups, and 78% had a family history of memory impairment, two groups historically underrepresented in dementia trials.
Two Different Approaches
Participants were randomly assigned to one of two lifestyle intervention groups:
- Structured Program (High-Intensity)
- Four days of aerobic exercise each week
- Two days of resistance training
- Two days of stretching and balance exercises
- Adherence to the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
- Web-based cognitive training three times a week
- 38 group meetings over two years
- Biannual health coaching and regular check-ins to monitor diet and cardiovascular health
- Self-Guided Program (Lower-Intensity)
- General education on diet, exercise, and brain health
- Encouraged to make their own lifestyle changes
- Six group meetings over two years
- No strict exercise or diet schedules, but peer discussions to share progress
The Results: Improvement in Both Groups
After two years, both groups showed cognitive improvements. The structured program group outperformed the self-guided group in executive function skills like planning, decision-making, and self-control.
“It was surprising to see such significant cognitive improvement within the self-guided group compared to their initial cognitive scores,” said Klodian Dhana, associate professor at Rush University Medical Center, who was not involved in the trial.
“However, this suggests that lifestyle interventions, even when based solely on educational information, can be beneficial,” he told The Washington Post.
The gains in memory and processing speed were similar between the groups, suggesting the benefits may be linked more to vascular health than to preventing Alzheimer’s-specific damage.
Human Stories Behind the Data
For 66-year-old Phyllis Jones from Aurora, Illinois, joining the structured program was life-changing. Her mother and grandmother had dementia, and she had been neglecting her health after losing her long-time job.
“I was circling the drain, and I felt it,” Jones said. Starting with just 10 minutes of exercise a day, she gradually built up her stamina. Today, she has lost 30 pounds and starts each morning with virtual reality workouts before tending to her pets.
In the self-guided group, 72-year-old Peter Gijsbers van Wijk from Houston said the program motivated him to walk five miles a day and take up yoga. He also began volunteering to increase his social engagement.
Why Both Groups Improved
One limitation of the trial is that there was no control group without any intervention. That makes it harder to tell how much of the improvement came from lifestyle changes versus the “practice effect” participants simply getting better at cognitive tests over time.
Still, the findings suggest that even basic education and peer engagement can encourage healthier habits, which may benefit brain function.
The Ingredients of Brain Health
The trial focused on five key areas:
- Physical Activity – Regular aerobic and strength training supports blood flow to the brain and overall cardiovascular health.
- Healthy Diet – The MIND diet emphasises vegetables, berries, nuts, and whole grains while limiting red meat and sweets.
- Cognitive Training – Challenging the brain with puzzles, games, or learning new skills can strengthen neural connections.
- Social Engagement – Interaction with others has been shown to lower dementia risk and improve mood.
- Vascular Health – Managing blood pressure, cholesterol, and blood sugar supports long-term brain function.
The Road Ahead
While the difference between the structured and self-guided groups was modest, researchers say the trial proves that community-based lifestyle programs can be effective.
The Alzheimer’s Association, which provided $50 million to fund the study, is now working with partners to bring the structured program to communities across the U.S. “Not later, but now,” said lead investigator Laura Baker of Wake Forest University.
Researchers will also follow participants for another four years, tracking biomarkers and brain imaging to see if the improvements translate into a lower risk of dementia.
Takeaways for Your Brain Health
Even without joining a trial, experts recommend:
- Move More, Sit Less – Exercise most days, even if it’s walking.
- Eat Smart – Follow a brain-friendly diet like MIND or Mediterranean.
- Stay Connected – Maintain friendships, join community activities.
- Challenge Your Brain – Try new skills, games, or creative hobbies.
As Heather Snyder of the Alzheimer’s Association told The Washington Post, dementia prevention will likely require “a multitude of solutions,” but lifestyle changes are one proven piece of the puzzle.
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