Staying Sharper While Aging
Introduction to Cognitive Decline
It’s official: Older Americans worried about cognitive decline can stay sharper for longer by exercising both their bodies and their brains and eating healthier. That’s according to initial results released Monday from a rigorous U.S. study of lifestyle changes in seniors at risk of developing dementia. People following a combination of healthier habits slowed typical age-related cognitive decline — achieving scores on brain tests as if they were a year or two younger, researchers reported in JAMA and at the Alzheimer’s Association International Conference.
The Study’s Findings
It’s not too late to get started — study participants were in their 60s and 70s — and it doesn’t require becoming a pickleball champ or swearing off ice cream. “It was the first time I felt like I was doing something proactive to protect my brain,” said Phyllis Jones, 66, of Aurora, Illinois, who joined the study after caring for her mother with dementia and struggling with her own health problems.
In this photo provided by Phyllis Jones, she prepares a smoothie with spinach, frozen blueberries, almond milk with pumpkin spice and date sugar at home in Aurora, Ill., on Friday, July 25, 2025. (Courtesy Phyllis Jones via AP)
It’s too soon to know if stalling age-related decline also could reduce the risk of later Alzheimer’s or other forms of dementia. But Jones and other study participants underwent brain scans and blood tests that researchers now are analyzing for clues – such as whether people also saw a reduction in Alzheimer’s-related protein buildup.
What’s Good for the Heart is Good for the Brain
Doctors have long encouraged physical activity and a healthy diet for brain fitness. Those steps fight high blood pressure and cholesterol, heart disease and diabetes, factors that increase the risk of dementia. “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 Laura Baker of Wake Forest University School of Medicine, who led the study.
The Importance of Lifestyle Changes
But until now the strongest evidence that specific lifestyle changes later in life could improve how people perform on brain tests came from a study in Finland. Would it work for a more sedentary and culturally diverse U.S. population? With funding from the Alzheimer’s Association and the National Institute on Aging, Baker’s team tested the strategy for two years in 2,100 adults ages 60 to 79.
How the Study Worked
Half of participants were randomly assigned to group classes for exercise and dietary changes plus brain-challenging homework – with peer support and coaches tracking their progress. They did a half-hour of moderately intense exercise four times a week — plus twice a week, they added 10 to 15 minutes of stretching and 15 to 20 minutes of resistance training. They followed the “MIND diet” that stresses lots of leafy greens and berries plus whole grains, poultry and fish. Nothing is banned but it urges limiting red meat, fried or “fast food” and sweets, and substituting olive oil for butter and margarine. They also had to meet someone or try something new weekly and do brain “exercises” using an online program called Brain HQ.
Exercise and Brain Health
Combining social engagement with exercise and dietary steps may be key, said Jessica Langbaum of the Banner Alzheimer’s Institute, who wasn’t involved with the study. “Americans want to have that one easy thing – ‘If I just eat my blueberries,’” Langbaum said. “There is no one magic bullet. It is a whole lifestyle.” Moderately intense physical activity means raising your heart rate and panting a bit yet still able to talk, said Wake Forest’s Baker. Pick something safe for your physical capability and start slowly, just 10 minutes at a time until you can handle more, she cautioned.
How to Exercise Your Body and Mind
Make it something you enjoy so you stick with it. Likewise, there are many options for brain exercise, Baker said – puzzles, joining a book club, learning an instrument or a new language. Jones, a software engineer-turned-tester, learned she loves blueberry-spinach smoothies. Her favorite exercise uses an at-home virtual reality program that lets her work up a sweat while appearing to be in another country and communicating with other online users.
Keeping Up the Good Work
Researchers will track study participants’ health for four more years and the Alzheimer’s Association is preparing to translate the findings into local community programs. Will people with stick with their new habits? Jones lost 30 pounds, saw her heart health improve and feels sharper especially when multitasking. But she hadn’t realized her diet slipped when study coaching ended until a checkup spotted rising blood sugar. Now she and an 81-year-old friend from the study are helping keep each other on track. The lifestyle change “did not just affect me physically, it also affected me mentally and emotionally. It brought me to a much better place,” Jones said.
Conclusion
The study’s findings suggest that older Americans can stay sharper for longer by exercising both their bodies and their brains and eating healthier. While it’s too soon to know if stalling age-related decline also could reduce the risk of later Alzheimer’s or other forms of dementia, the results are promising. By incorporating physical activity, a healthy diet, and brain-challenging exercises into their daily routine, seniors can improve their cognitive health and overall well-being.
FAQs
Q: What lifestyle changes can help prevent cognitive decline in older adults?
A: A combination of regular exercise, a healthy diet, and brain-challenging activities can help prevent cognitive decline in older adults.
Q: What is the "MIND diet" and how can it help with brain health?
A: The "MIND diet" stresses lots of leafy greens and berries plus whole grains, poultry and fish, and limits red meat, fried or “fast food” and sweets. It can help with brain health by reducing the risk of dementia and improving cognitive function.
Q: How can I incorporate physical activity into my daily routine?
A: Start with short periods of moderately intense exercise, such as 10 minutes a day, and gradually increase the duration and frequency. Choose activities that you enjoy and that are safe for your physical capability.
Q: What are some examples of brain-challenging activities that can help with cognitive health?
A: Examples of brain-challenging activities include puzzles, joining a book club, learning an instrument or a new language, and using online brain training programs.
Q: How can I stay motivated to continue with healthy lifestyle changes?
A: Find a support system, such as a friend or family member, to help keep you motivated. Track your progress and celebrate your successes. Make healthy lifestyle changes a part of your daily routine, so they become habits.
