New study reveals simple daily habits that may slow down cognitive decline
Now, a major U.S.-based study has found that moderate, structured lifestyle changes may delay age-related cognitive decline by up to two years.
The US POINTER (Protect Brain Health Through Lifestyle Intervention to Reduce Risk) study, the largest randomized clinical trial of its kind in the U.S., was designed to test whether everyday lifestyle interventions could help older adults maintain cognitive function.
The results of the study, funded by the Alzheimer's Association, were published in the journal JAMA and presented at the 2025 Alzheimer's Association International Conference in Toronto.
How the study was conducted
Researchers followed 2,111 cognitively healthy adults aged 60–79 who were sedentary and had risk factors for dementia, such as prediabetes and borderline high blood pressure.
Participants were randomly divided into two groups over a two-year period:
Structured Intervention Group: Took part in 38 team-based coaching sessions led by trained facilitators. These sessions focused on exercise, diet, brain training, social activity, and vital sign monitoring.
Self-Guided Group: Received general information about brain health and selected their own lifestyle changes, with no structured coaching.
Both groups underwent physical and cognitive testing every six months.
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Key Finding
Participants in the structured program showed delayed cognitive aging by 1 to 2 years compared to the self-guided group. However, both groups improved their cognitive scores over time, suggesting that even moderate changes can be beneficial.
5 daily habits that help protect brain health
Regular aerobic and strength-based exercise
Participants were guided to engage in aerobic activity (like walking, cycling, or swimming) for 30 minutes daily, along with strength training and stretching several times a week.
Exercise boosts blood flow to the brain and helps reduce inflammation, which supports memory and learning.
Following the MIND diet
The study emphasized the MIND diet — a combination of the Mediterranean and DASH diets. This included:
Daily consumption of green leafy vegetables and berries
Use of extra-virgin olive oil
Limited intake of processed foods, fried items, cheese, and sugary desserts
This diet is rich in antioxidants and nutrients linked to brain protection and vascular health.
Tracking vital signs
Participants were taught to monitor their own blood pressure, blood sugar, and other vital metrics regularly.
Staying informed about these markers helps manage chronic conditions like hypertension and diabetes, both of which are linked to cognitive decline.
Brain training and mental stimulation
Participants used web-based cognitive training programs to engage in memory, attention, and problem-solving exercises. While some debate remains on the long-term impact of these tools, researchers noted improvements in mental engagement and task performance among users.
Increased social interaction
Social isolation is a known risk factor for dementia. The study encouraged regular social activities, including meeting friends, speaking with new people, or joining group events. Frequent social engagement helps stimulate cognitive function and reduces mental stress.A
What's next in brain health research?
The US POINTER study is being extended for a four-year follow-up phase, backed by an additional $40 million in funding from the Alzheimer's Association. This will allow researchers to better understand the long-term impact of lifestyle changes on brain aging.
Lead researchers also collected data on sleep patterns, brain imaging, and biomarkers, which are yet to be fully analyzed. These results could further clarify which lifestyle factors most significantly influence brain health.
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