Science Says You Can Prevent Brain Ageing With 4 Simple Steps

Older adults at risk of developing dementia could slow the rate of their brain’s ageing by combining four lifestyle changes and sticking to them, a new study has found. The Alzheimer’s Association U.S POINTER study tested two lifestyle interventions on over 2,000 older adults.The interventions involved exercising, following a healthy diet, and engaging in brain training and social activities – one was structured, with regular peer meetings and coaching, while the other was more self-guided. Both groups witnessed improvements on tests of memory and cognition after the two-year assessment – with the structured group benefiting more. Laura Baker, one of the lead authors and Professor of Gerontology and Geriatrics, told NPR that participants were “obtaining cognitive function scores that are similar to people one to two years younger than they are”.Interventions to slow brain ageingPeople involved in the study were identified as being at risk from cognitive decline or dementia – they were aged 60-79 years old, had a sedentary lifestyle, suboptimal diet and heart health, or family history of memory impairment.Participants were enrolled and randomised to one of two groups. The first group, STR, followed a “structured lifestyle intervention” where participants attended 38 meetings over two years, and were provided with a prescribed activity program which included aerobic, resistance and stretching exercise.They were also asked to follow a special ‘MIND’ diet, which combines the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet, and also took part in cognitive challenges through BrainHQ training and other intellectual and social activities.The second group, SG, followed a “self-guided lifestyle intervention”.Participants attended six team meetings to encourage self-selected lifestyle changes that best suited their needs and schedules. Study staff provided general encouragement but not goal-directed coaching.The study took place over two years, with 89% completing the assessment. Both interventions focused on physical exercise, nutrition, cognitive challenge and social engagement, and heart health monitoring, but differed in intensity, structure, accountability and support provided.While both groups witnessed an improvement in cognitive scores, the STR group witnessed the biggest improvement. “As the burden of dementia grows worldwide, U.S. POINTER affirms a vital public health message: healthy behaviour has a powerful impact on brain health,” said Joanne Pike, Alzheimer’s Association president and CEO.“This is a critical public health opportunity. The intervention was effective across a broad, representative group – regardless of sex, ethnicity, APOE genetic risk, or heart health status – demonstrating its applicability and scalability for communities across the country.”Even small changes can have a big impactBaker said the study highlights that “even modest changes may protect the brain”.While it isn’t suggesting these lifestyle changes could prevent or halt Alzheimer’s disease, researchers think changes that improve cognition are also likely to delay dementia, including Alzheimer’s.Neurologists previously spoke to HuffPost UK about the rules they live by to try and prevent dementia, which include lifestyle changes like: managing cholesterol, maintaining eye health, socialising, exercising regularly, and following a healthy diet (which includes cutting back on booze).Heather Snyder, study author and senior vice president of medical and scientific relations at Alzheimer’s Association, noted that complex diseases like heart disease and cancer use combination treatment strategies tailored to individual characteristics.“The next generation of treatments for diseases like Alzheimer’s will likely integrate drug and non-drug strategies,” she said, noting this latest study “provides a strong foundation for such combination approaches”.“While these results are fascinating and extremely hopeful, how they are rolled out to the public – especially those at risk for Alzheimer’s and other diseases that cause dementia – needs to be handled with care and individual attention to tailor to the local environment,” she added. Related...This Dental Hygiene Step Has Been Linked To Better Heart Health, But 69% Of Us Skip ItTrump Wants Murdoch Swiftly Deposed Over Epstein Story Because Of Age And HealthThe 5 Signs Ageing Experts Use To Rate Your Odds Of A Healthy, Long Life

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