Healthy Lifestyle May Help Slow Mental Decline

Many scientific​ studies have shown that following the six pillars of brain health — eating right, exercising regularly, managing stress, getting restorative sleep, engaging your brain and being social — may help protect your cognitive and mental health as you age. ​A​ new study has found that committing to these healthy habits may benefit people who already have mild cognitive impairment (MCI) or early dementia due to Alzheimer’s disease.

The study, published in Alzheimer's Research & Therapy in 2024, was designed ​“​to determine if the progression of MCI or early dementia due to AD may be slowed, stopped, or perhaps even reversed​”​ by intensive lifestyle changes, the authors, led by Dean Ornish, M.D., founder and president of the Preventive Medicine Research Institute, explain in their report.

To do this, they recruited 51 people ages 45 ​to​ 90 with MCI or early stage Alzheimer’s. About half were randomly assigned to a rigorous 20-week lifestyle program that involved eating a plant-based diet, getting regular exercise, reducing stress with meditation and other relaxation techniques, and meeting with a support group. The participants were asked to take several supplements, including a multivitamin and a probiotic. The other half, who continued their usual care, served as the control group. Of the 51, two people didn’t complete the study.

At the end of 20 weeks, many of the participants who made the lifestyle changes showed improvements in tests of cognition and function compared with the control group, whose performances worsened. The intervention group saw other health improvements, including lower blood sugar and cholesterol levels.

A similar study, reported in The Lancet in 2015, found benefit in a lifestyle program for people in Finland at greater risk for dementia. A coauthor on both studies, Miia Kivipelto, M.D., of Sweden’s Karolinska Institute, says the lifestyle interventions work in synergy to benefit brain health. “It’s not enough to do just one of these things,” she says.

In this latest small study, those who followed the plan the most faithfully saw the greatest improvements — and to stop the progression of MCI, people needed to stick to all aspects of the plan more than 70 percent of the time. Progress required commitment among participants. The participants followed four main components of the program:

1. A minimally processed, plant-based diet.

Participants ate a vegan diet high in fruits, vegetables, whole grains, legumes, soy products, seeds and nuts​. Their food was​ low in sugar, refined carbohydrates and saturated and trans fats. In its ​report, AARP’s Global Council on Brain Health also notes the merits of a plant-based diet. But the GCBH does not necessarily recommend a vegan diet, pointing out that “consumption of fish, as well as other types of seafood, seems to benefit cognitive function.” The report recommends eating poultry and low-fat dairy, too.

2. Regular exercise.

The intervention group got at least 30 minutes of aerobic exercise, such as walking, every day​,​ plus at least three strength training classes per week.

3. Stress management.

Participants were asked to devote an hour each day to relaxation techniques such as meditation, stretching and breathing exercises. They were also encouraged to get adequate sleep.

4. Group support.

Everyone in the intervention group participated in a support group that met three times per week. The goal was to foster a sense of community; participants were encouraged to share strategies that helped them stick with the program. 

Video: Six Healthy Habits That Can Help Support Brain Health