Stay Younger Longer: Simple Changes for a Healthier Brain

Key Findings of the U.S. POINTER Study

A recent study involving over 2,100 older adults has revealed that structured lifestyle interventions can significantly improve thinking and memory in individuals in their 60s and 70s who are at risk of cognitive decline and dementia. The research, conducted by a team from five U.S. academic and health institutions, highlights the benefits of combining diet, exercise, brain training, and social engagement to enhance brain health.

The study found that a structured lifestyle intervention—featuring regular moderate- to high-intensity physical exercise, adherence to the MIND diet, cognitive challenges, social engagement, and cardiovascular health monitoring—was more effective in preserving cognitive function than self-guided, lower-intensity efforts. While both approaches showed improvements, the structured program provided greater gains in areas such as executive function.

Jeffrey Katula, McDonough Family Faculty Fellow at Wake Forest University, emphasized the importance of these findings, stating that it is never too late for older adults to make lifestyle changes that can positively impact brain health. Laura D. Baker, a professor at Wake Forest’s medical school, played a key role in designing and coordinating the study.

The results were published in the Journal of the American Medical Association and presented at the Alzheimer’s Association International Conference in Toronto. The study, known as the “U.S. Study to Protect Brain Health Through Intervention to Reduce Risk” (U.S. POINTER), marks the first large-scale, randomized controlled clinical trial to demonstrate that accessible, sustainable healthy lifestyle changes can protect cognitive function among diverse populations.

Understanding the MIND Diet

One of the key components of the structured intervention was the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet combines elements of the Mediterranean diet with the DASH diet, designed to support heart health and reduce the risk of hypertension.

The MIND diet emphasizes foods such as fruits, especially berries, green leafy vegetables, nonstarchy vegetables, nuts, olive oil, whole grains, fish, beans, and poultry. It discourages the consumption of butter, margarine, cheese, red meat, fried food, and pastries and sweets due to their high saturated fat content. While the effects of saturated fats remain debated in the nutrition world, the MIND diet is considered beneficial for brain health.

Structure of the Study Interventions

The study divided participants into two groups: one following a structured intervention and the other engaging in a self-guided approach. The structured group attended 38 facilitated peer team meetings over two years and followed specific activities with measurable goals. These included aerobic, resistance, and stretching exercises, adherence to the MIND diet, participation in an online cognitive training program called BrainHQ, and other intellectual and social activities. Their progress was regularly reviewed by a study clinician.

In contrast, the self-guided group participated in six peer team meetings aimed at encouraging self-selected lifestyle changes that fit their individual needs and schedules. While they received general encouragement, there was no structured goal-setting or accountability.

Demographics and Participation

The average age of the study participants was 68.2 years, with nearly 70% being female. Approximately 30% of participants were from ethnoracial minority groups, and almost 80% reported having a first-degree relative with memory loss. About 30% were APOE4 carriers, a genetic risk factor for Alzheimer’s disease. Nearly 90% of participants completed the full two-year study.

Both groups showed improvements in thinking and memory, with similar memory gains across both groups. However, the structured intervention group experienced greater improvements in executive function.

Future Directions and Investments

The researchers described the findings as preliminary and noted that they will continue analyzing the data to uncover additional insights. According to the Alzheimer’s Association, cognitive decline and dementia often involve multiple damaging changes in the brain, suggesting that effective treatment may require a multi-pronged approach.

The association has invested nearly $50 million in the study so far, with additional support from the National Institute on Aging for complementary research on imaging, vascular measures, and health data related to sleep and gut microbiome. It plans to invest at least $40 million more over the next four years to follow the study participants and implement the interventions in communities nationwide.

Expanding the Impact

To build on the study’s success, the Alzheimer’s Association announced several initiatives, including:

• A personal brain health assessment tool.
• A virtual brain health training program for healthcare providers.
• A recognition program for community groups promoting brain health.
• A brain health roundtable bringing together leaders from healthcare, public health, community, and corporate sectors to accelerate progress.

These efforts aim to expand access to brain health resources and foster collaboration across different sectors to address the growing challenge of cognitive decline and dementia.