We all know that eating right and exercising is essential to a healthy body, but did you know that it makes a big difference in your brain health too? The Alzheimer’s Association’s U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. Pointer) was conducted to assess the effects of nutrition, movement, and cognitive challenges on brain health in older individuals. The main idea: to see if specific “interventions” could protect the brain and even reduce the risk of dementia.
So here’s the skinny on the study. In six locations across the U.S., 2111 people between the ages of 60 and 79 who had an increased risk of dementia due to family history, high blood pressure, cholesterol, or blood sugar and who did not exercise regularly volunteered for the 2-year study. They were divided into two intervention groups: structured and self-guided. Both groups engaged in physical exercise, computer-based brain challenges, nutritional changes, and were encouraged to participate in social activities – the difference being “structure, intensity, and accountability”. The structured group was given a very specific program for exercise, mainly a mix of strength training and aerobic activity, another for nutrition (the MIND diet), cognitive challenges via Brain HQ, and regular health checkups. They also met with staff 38 times over the course of the study to set goals and discuss progress. The self-guided group was encouraged to follow the same guidelines as the structured group, and had access to the same tools, however they ultimately chose the changes that fit in with their lives and schedules. They had support from the staff though they set their own goals, and participated in team meetings just 6 times during those 2 years to discuss their progress.
The results? All good! Both groups did well with 89% of participants completing the entire study. The self-guided group averaged better attendance at team meetings, which I thought was interesting. (Personally, I think 6 meetings is not quite enough, but knowing myself, I probably wouldn’t have attended all 38 meetings either.) The structured group did a great job of nearly meeting the “active minutes” goal of 90 minutes each week and surpassed the MIND diet goal of 9.5 by reaching a score of 11. Both groups were given health and brain checkups every 6 months throughout the study (which included cognitive tests and lab work) and the good news is that there was improvement “regardless of sex, ethnicity, genetic risk (ApoE4), or heart health status.” While both groups showed improved cognitive function, the structured group had a significantly greater improvement overall. The bottom line? Making healthier choices regarding exercise and nutrition, coupled with cognitive stimulation, make a big impact on brain health. And they’re not done. 83% of the participants are going to continue with a 4-year extension of the program to assess the long-term effects of lifestyle changes on cognitive function.
So what’s the secret? What’s the magic mix? Here’s the “Brain Health Recipe”:
- Complete 30-35 minutes of moderate-to-intense cardio 4 times per week plus strength training and flexibility 2 times per week.
- Engage in 30 minutes of computer-based brain challenges 3 times per week along with social and intellectual activities.
- Follow the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) which consists of fresh foods, preferably as unprocessed as possible, like dark leafy greens, berries, nuts, whole grains, fish, and olive oil with limits on sugar and “bad” fats like trans- and saturated fats.
That’s it. Exercise. Good food. Brain games. And if this “recipe” has worked for individuals at risk of dementia, think about what it could do for us all. Remember, change doesn’t have to be a total 180 . . . little changes over time are the stepping stones of better health later. Start with something simple: an extra serving of fruit or veggies each day, an extra glass of water, a few extra laps around the house, a quick crossword, sudoku, or other game that gets you thinking – whatever you like. Make it fun. The more you enjoy it the more likely you are to stick with it. I’m going to keep my eye out for more information and results, especially regarding the extension, and I’ll report back when I can. Until then, here’s to your (brain) health!
I hope you have a wonderful day!
https://uspointer.net/home.cfm
https://www.alz.org/us-pointer/home.asp
The information provided on this website is intended for educational purposes only and is, in no way, a substitute for professional medical advice. The events, practices, and opinions discussed here are those of the author and should be treated as such. ALWAYS talk with your doctor about conditions, medications, and concerns you have about your health and work together to determine the best course of action for you.
Wholeness Health and YOU! 