Latest news with #lifestyle changes
South China Morning Post
19 hours ago
- Health
- South China Morning Post
Want a younger brain age? This is the lifestyle you should adopt
It's official: older people worried about cognitive decline can stay sharper for longer by exercising both their bodies and their brains and eating healthily. Advertisement That's according to initial results released on Monday from a rigorous US 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. 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. Phyllis Jones is one of the participants in a US study of lifestyle changes in seniors at risk of developing dementia. Photo: courtesy of Phyllis Jones via AP It's too soon to know if stalling age-related decline could also 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 are now analysing for clues – such as whether people also saw a reduction in Alzheimer's-related protein build-up.
Washington Post
3 days ago
- Health
- Washington Post
To stay sharper while aging, get active, challenge your brain, and eat healthy
WASHINGTON — 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. 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. 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. '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. 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. 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. 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. Other study participants, the control group, received brain-healthy advice and minimal coaching — they chose what steps to follow. Both improved but the groups fared significantly better. 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. 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. 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. —- The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
Yahoo
3 days ago
- Health
- Yahoo
To stay sharper while aging, get active, challenge your brain, and eat healthy
WASHINGTON (AP) — 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. 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. 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. '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. 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. 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. Here's what study participants had to do 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. Other study participants, the control group, received brain-healthy advice and minimal coaching — they chose what steps to follow. Both improved but the groups fared significantly better. 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.' How to exercise your body and mind on your own 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. 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. One challenge: How to keep 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. —- The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
Daily Mail
3 days ago
- Health
- Daily Mail
Is THIS the diet that can prevent dementia? New study pinpoints the sorts of food your body needs to stave off memory-robbing disease
A new study has drummed home the importance of lifestyle changes in the battle against preventing dementia—and what you're putting on your plate is key. The US POINTER trial involved more than 2,000 men and women aged between 60 and 79, who were at risk of developing dementia. Subjects were given lifestyle interventions focused on physical activity, diet, brain training, and social engagement, and were monitored for two years. They were instructed to follow the MIND diet —short for Mediterranean-Dash Diet Intervention for Neurodegenerative Delay—an eating pattern which combines key features of the Mediterranean diet with a dramatic reduction in salt to help control blood pressure. The participants were split into two groups, and given either a structured or self-guided programme, reports medical journal JAMA. The study author wrote that after two years, both groups showed cognitive improvements compared with the start of the experiment. The were assessed on their memory, executive function, and processing speeds, with the structured group noted as performing slightly better. Adherence to the plan was high in both groups, with less than four per cent of people dropping out. Lead Researcher Dr Jonathan M Schott said: 'From a pragmatic clinical and public health perspective, the key message of US POINTER may be that even relatively modest lifestyle changes can support cognitive health in aging populations.' The MIND diet has 15 components, including 10 'brain-healthy food groups'—green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine. It also has five unhealthy groups that comprise red meats, butter and stick margarine, cheese, pastries and sweets, and fried or fast food. The MIND diet includes at least three servings of wholegrains, a salad and one other vegetable every day. It also involves snacking most days on nuts and eating beans every other day or so, poultry and berries at least twice a week and fish at least once a week. Dieters must limit eating the designated unhealthy foods, eating less than one tablespoon of butter a day and eating cheese, fried or fast food less than once a week. The Alzheimer's Society estimate that by 2040 there will be 1.4 million people living with dementia in the UK. Dementia is an umbrella term for several brain diseases that affect memory, thinking and cognition, and the most common of those in the UK is Alzheimer's. Previous studies have highlighted four 'pathways' to developing the memory-robbing illness, but there's increasing evidence to support that there are ways to avoid, or at least defer the onset of, the disease. American researchers analysed data from more than 24,000 patients and identified psychiatric conditions, brain dysfunction illnesses, mild cognitive impairments and heart disease, as all leading to the debilitating disorder. A landmark study from Finland which inspired the US POINTER study, the FINGER trial, monitored 1,200 people who were at risk of cognitive decline because of lifestyle factors such as lack of exercise and high blood pressure. It found that interventions to help with diet, exercise and cognitive training significantly improved or maintained cognitive function, protecting the cohort from succumbing to the disease, or at least delaying its onset. In 2020, the Lancet Consortium on Dementia Prevention concluded that 40 per cent of dementia cases could be prevented or delayed by targeting 12 modifiable risk factors, including obesity, type 2 diabetes, physical inactivity, excess alcohol intake and smoking. Scientists have previously suggested that the high levels of antioxidant compounds in the MIND diet can protect the brain from harmful inflammation that fuels dementia. Up to four in 10 dementia cases are thought to be attributed to lifestyle factors such as poor diet and lack of exercise. Around 944,000 people in the UK are thought to be living with dementia, while the figure is thought to be around 7million in the US. Analysis by the Alzheimer's Society estimated the overall annual cost of the dementia to the UK is £42billion a year, with families bearing the brunt. An ageing population means these costs—which include lost earnings of unpaid carers—are set to soar to £90billion in the next 15 years. Alzheimer's Research UK analysis found 74,261 people died from dementia in 2022 compared with 69,178 a year earlier, making it the country's biggest killer. Classic early signs of dementia are memory loss, difficulty concentrating, communication issues and mood problems. But there are other lesser known signs, with earlier studies connecting changes in sight, hearing, touch and balance with the early stages of the disease. Experts have called for these sensory changes to be included in diagnostic tests to help people be diagnosed sooner.
The Independent
3 days ago
- Health
- The Independent
To stay sharper while aging, get active, challenge your brain, and eat healthy
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. 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. 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. '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. 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. 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. Here's what study participants had to do 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. Other study participants, the control group, received brain-healthy advice and minimal coaching — they chose what steps to follow. Both improved but the groups fared significantly better. 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.' How to exercise your body and mind on your own 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. 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. One challenge: How to keep 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. —- The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute's Department of Science Education and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
