Can lifestyle tweaks really slow brain ageing?

By Admin

30 Jul, 2025

A promising U.S. study reveals the power of small, healthy habits.

As we age, maintaining cognitive health becomes increasingly important but can simple lifestyle changes really help slow down the brain's ageing process? A groundbreaking U.S.-based study says yes, and the findings are both hopeful and empowering.

New Research Brings Fresh Hope

Published in JAMA and presented at the Alzheimer’s Association International Conference, the study followed 2,100 adults aged 60 to 79 over two years. Participants were at risk of developing dementia but did not have the condition at the outset. The group was split: half engaged in a structured health program, while the other half received basic health advice.

The results? Participants who committed to regular exercise, improved their diets, and challenged themselves mentally showed significantly better cognitive test scores than those in the control group.

Healthy Habits, Healthy Minds

The structured program wasn’t overly complex. It included:

• Moderate exercise four times a week (plus resistance training and stretching)
  
  

• The MIND diet a brain-boosting eating plan focusing on leafy greens, berries, whole grains, poultry, fish, and olive oil
  
  

• Weekly brain challenges via the Brain HQ platform
  
  

• Regular social engagement, such as meeting new people or trying new activities
  
  

Phyllis Jones, 66, a participant from Aurora, Illinois, shared her journey: “It was the first time I felt like I was doing something proactive to protect my brain.” After joining the program, she lost 30 pounds, noticed improved heart health, and became mentally sharper especially when multitasking.

Why a Holistic Approach Matters

Experts like Jessica Langbaum from the Banner Alzheimer’s Institute emphasize that there’s no “magic bullet.” She says, “Americans want to have that one easy thing ‘If I just eat my blueberries.’ There is no magic bullet. It is a whole lifestyle.”

The study’s lead researcher, Laura Baker of Wake Forest University School of Medicine, added, “We’re all on a cognitive ageing clock and anything we can do to slow that clock down is a significant benefit.”

It's Never Too Late to Start

One of the most encouraging takeaways from the study is that it’s never too late to make a difference. Most participants were in their 60s and 70s. Jones even discovered a passion for virtual reality workouts and blueberry-spinach smoothies.

While maintaining these habits long-term can be challenging, staying connected and accountable like Jones does with her 81-year-old friend can help keep motivation high.

Looking to the Future

Though it's too soon to say whether these lifestyle changes can definitively prevent dementia, researchers are examining brain scans and blood samples for signs of long-term benefits, including reduced Alzheimer’s-related proteins.

The Alzheimer’s Association plans to roll out similar programs in U.S. communities and continue monitoring participants for four more years. These findings offer not only insight but also a practical, achievable roadmap for ageing well.

In conclusion, the answer seems clear: lifestyle tweaks when practiced consistently and holistically really can help slow the brain's ageing process. It may not be magic, but it's powerful.