A groundbreaking new study offers hopeful news for older adults concerned about memory loss: simple, everyday lifestyle changes can help in protecting brain health.
The Alzheimer’s Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (POINTER) found that combining regular exercise, healthy eating, mental stimulation, and social engagement, especially with structure and support, can lead to real improvements in thinking and memory. The findings highlight a practical, science-backed path for aging well, showing that it’s never too late to take meaningful steps toward a sharper, healthier mind.
The two-year clinical trial involved a large, representative group of 2,100 adults aged 60-79, all of whom were considered at high risk for cognitive decline, due to family history, mild heart‑health issues, or a sedentary lifestyle.
Participants were randomly divided into two groups:
- A structured program with facilitated peer meetings, coaching, and goal-setting
- A self-guided program that offered general encouragement and just six group meetings
Both groups focused on the same key elements, though the self-guided participants could create their own plans to improve their diet and exercise. The specifics for the structured group included:
- Physical activity: moderate aerobic exercise four times a week plus strength and flexibility routines
- Nutrition: following the health Mediterranean diet, rich in leafy greens, berries, nuts, whole grains, olive oil, and fish
- Cognitive engagement: three 30-minute weekly sessions of online brain training, along with mandatory social activities
- Health monitoring: regular tracking of blood pressure, blood sugar, etc.
Program results for protecting brain health
The two groups differed in the structure and intensity of the elements and in accountability and support. Both groups saw improved cognition, such as improvements in thinking and memory. In fact, participants appeared to reduce the usual declines associated with aging. “These people are obtaining cognitive function scores that are similar to people [like them who are] one to two years younger than they are,” said Laura Baker, Ph.D., the principal researcher and Professor of Gerontology and Geriatrics at Wake Forest University School of Medicine.
However, the group with added structure and intensity showed greater gain in overall cognitive scores and executive functioning (the skills used for planning and multitasking).
This study is the first U.S. trial of its kind to prove that a well-rounded lifestyle approach, especially when backed by structure and support, can protect brain health. The results are limited to normal brain aging, not Alzheimer’s, but scientists believe that such lifestyle changes can help delay Alzheimer’s and other dementias.
“The potential to improve cognition with fewer resources and lower participant burden is compelling,” said Baker. “It highlights that while not everyone has the same access or ability to adhere to more intensive behavior interventions, even modest changes may protect the brain.”
“As the burden of dementia grows worldwide, U.S. POINTER affirms a vital public health message: healthy behavior has a powerful impact on brain health,” said Joanne Pike, Alzheimer’s Association president and CEO. “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.”
What’s next, for clinicians and individuals?
Released on July 28, 2025, the study report emphasized, “People with cognitive decline and dementia often have a variety of damaging changes in their brain. This means effective treatment will likely require a multi-pronged or combination strategy to address multiple disease mechanisms,” such as drug and non-drug strategies.
To reap similar benefits for your brain, you don’t have to overhaul your life. You can begin by:
- Moving more: walk, swim, or dance at least four times a week
- Eating more brain-friendly foods like berries, greens, whole grains, and fish
- Challenging your mind with puzzles, learning a new skill, or joining a book or discussion group
- Staying socially active with friends, groups, or community classes
- Scheduling routine health checkups to monitor heart-related markers
The Alzheimer’s Association has invested nearly $50 million in the study so far. Additional support came from the National Institute on Aging at the National Institutes of Health. Over the next four years, the Alzheimer’s Association will invest $40 million more to follow U.S. POINTER participants and take related interventions to American communities.
The U.S. POINTER offers hope that by combining exercise, diet, mental stimulation, social engagement, and routine health check-ins you can give your brain a fighting chance. And the more structured support you have, the greater the benefit.
So get moving. Your brain will thank you.