Health
Four Lifestyle Shifts Boost Brain Health Over 60
Clear Facts
- Regular moderate to high-intensity exercise can help slow cognitive decline for adults over 60.
- The MIND diet—combining Mediterranean and DASH eating plans—is linked to lower dementia risk.
- Engaging your brain and staying socially active are key prevention tools against dementia.
For aging adults, keeping your mind sharp might be simpler than you think. Recent research suggests that specific lifestyle habits can significantly lower your risk of developing dementia, even if you start later in life.
A large clinical trial, sometimes called the POINTER study, offered new insights for U.S. adults between ages 60 and 79. Researchers focused on people who were less physically active and had diets lacking in key nutrients, both factors associated with higher dementia risks. Participants met other criteria connected to family history, health risks, or age.
The trial divided participants into two groups. Both groups were encouraged to exercise more, eat healthier, stay socially active, and monitor their heart health. The difference was in support: one group received high-level guidance, routine meetings with coaches, and free access to gym and brain-training apps, while the other received self-guided encouragement and some educational materials.
After two years, both groups saw improvements, but those in the structured intervention group had more impressive results when it came to cognitive performance.
“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,” study authors explained.
Four core changes stood out for their effectiveness:
- Get regular, moderate to high-intensity physical activity. Aerobic, resistance, and flexibility exercises all help.
- Follow the MIND diet. This plan combines the Mediterranean and DASH diets, emphasizing plenty of leafy greens, nuts, berries, and whole grains.
- Engage your brain and foster social connections. Spending time with others and challenging your mind can provide powerful protection.
- Monitor cardiovascular health. Regularly check your blood pressure and other cardio markers.
Lead researcher Laura Baker, PhD, highlighted the study’s practicality: “Nonpharmacological interventions targeting modifiable risk factors are promising, relatively low-cost, accessible, and safe approaches.”
The study’s promising outcomes have prompted researchers to launch a four-year follow-up with the same participants to gather even more evidence. “Brain health is a long game,” said Maria Carillo, chief science officer of the Alzheimer’s Association. “It’s hard to track, but over time, change can be meaningful.”
While there is no cure for dementia, these evidence-based steps offer hope for maintaining brain health and quality of life as we age. Always consult your healthcare provider when considering new routines or treatments.
