Lifestyle
Easy Lifestyle Tweaks to Help Lower Dementia Risk After 60, According to New Research
As we age, maintaining brain health becomes a top priority, especially with the increasing prevalence of neurodegenerative diseases like dementia and Alzheimer’s. Recent research emphasizes that certain lifestyle changes can significantly reduce the risk of developing these conditions, even if implemented later in life.
Dementia, a progressive brain disorder affecting millions of Americans, poses a significant health challenge. According to the National Institutes of Health (NIH), over six million Americans live with dementia, and the disease claims more than 100,000 lives annually. Alarmingly, nearly half of U.S. adults over 55 may develop dementia.
A meta-analysis highlighted that diagnosing dementia can take an average of four years, even with early symptoms. The Alzheimer’s Association notes that Alzheimer’s, the most common form of dementia, can begin 20 years before symptoms appear.
While there is no cure for dementia, a groundbreaking study published in the journal JAMA suggests that lifestyle interventions can slow the disease’s progression and potentially reduce the risk of its onset. The study, known as “The U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk” or POINTER, was funded by the Alzheimer’s Association with a $50 million investment. It stands as the largest lifestyle intervention study for Alzheimer’s in the United States.
The study’s findings, presented at the 2025 Alzheimer’s Association International Conference in Toronto by lead author Laura Baker, PhD, of Wake Forest University of Medicine, demonstrated that regular physical activity, adherence to the MIND diet, brain exercises, and social engagement significantly improved cognitive health.
“Nonpharmacological interventions targeting modifiable risk factors are promising, relatively low-cost, accessible, and safe approaches,” the research team noted, underscoring the potential of these lifestyle changes.
The trial involved 2,111 adults aged 60 to 79, focusing on those with sedentary lifestyles and poor diets, both risk factors for dementia. Participants were divided into two groups, each promoting increased physical and cognitive activity, a healthy diet, social engagement, and cardiovascular monitoring. However, the groups differed in structure and intensity.
The structured group, benefiting from 38 team meetings over two years, received comprehensive support, including gym memberships, a cognitive training app, and personalized exercise plans. They also had regular health assessments. Conversely, the self-guided group had fewer meetings and less direct coaching, receiving educational materials and a $75 gift card to encourage behavior change.
Both groups showed cognitive improvements, but the structured group significantly outperformed the self-guided group. According to the study, “Among older adults at risk of cognitive decline and dementia, a structured, higher-intensity intervention had a statistically significant greater benefit on global cognition compared with an unstructured, self-guided intervention.”
The study identified four key lifestyle changes that can enhance cognitive health and reduce dementia risk: adherence to the MIND diet, regular physical activity, brain exercises, and social engagement.
Looking forward, researchers plan a four-year follow-up study to build on these findings. “We really want to make recommendations that are evidence-based,” said coauthor Maria Carillo, chief science officer of the Alzheimer’s Association. She added, “Brain health is a long game. It’s hard to track, but over time, change can be meaningful.”
These insights offer hope and guidance for those over 60, suggesting that adopting specific lifestyle changes can play a crucial role in safeguarding brain health and reducing dementia risk.
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