Daily Routines that can Support Brain Health
Experts have long recognised that certain habits—regular exercise, a healthy diet, staying socially connected, getting sufficient sleep, and looking after heart health—help maintain good brain function and slow cognitive decline. Most of this knowledge comes from observational studies, which, while informative, have not provided the robust evidence needed for strong clinical recommendations.
However, a new study published in JAMA and presented at the 2025 Alzheimer’s Association International Conference held in Canada offers more compelling evidence. The study involved over 2,100 adults aged 60 to 79, who, although lacking symptoms of cognitive decline or dementia, had higher risk factors such as a sedentary lifestyle, poor diet, family history of memory problems, genetic predisposition, heart disease risk, or membership in higher-risk ethnic groups.
Participants were randomly assigned to one of two lifestyle programs over two years. The structured program included 38 group sessions, goal setting with clinicians, weekly online brain training, lab result reviews, and a monthly blueberry rebate—blueberries are linked to slower cognitive decline. The less-structured program provided general brain-healthy advice, less frequent team meetings, and gift cards for healthy behaviour changes.
By the end of the study, all participants showed improvement in cognitive function. Still, those in the structured program improved significantly more, slowing cognitive decline by an average of 1 to 2 years. Laura Baker, professor at Wake Forest University, noted that the trial’s size and rigor finally confirm that healthy behaviours can positively impact cognitive health.
Personal stories from study participants illustrated the positive changes that can result from adopting healthier lifestyles. Many participants found it easier to stay motivated and accountable by starting with just 10 minutes of daily exercise and gradually building their routine over time. Support from group members also played a key role in their success.
The benefits were observed in both those with and without the APOE4 genetic risk factor for Alzheimer’s, underscoring the power of lifestyle changes across risk groups. The trial followed earlier research from Finland, which showed similar benefits from behaviour changes in people at risk for dementia. While not reversing the clock, such interventions can slow cognitive decline by one to two years.
Professor Baker and her colleagues plan to continue tracking participants to determine the long-term effects of these behaviour changes on dementia and Alzheimer’s incidence. A significant proportion of those in the study showed amyloid in their brains, and a third carried the APOE4 gene, offering valuable insights into promoting cognitive resilience.
Maria Carrillo, chief scientific officer at the Alzheimer’s Association, suggested that these findings should encourage doctors to discuss brain health and behaviour changes with patients. The structured approach could be rolled out through health systems and public health organisations, helping more people appreciate the impact of their daily choices on brain health.
Importantly, even those who made changes on their own experienced some slowing of cognitive decline, suggesting that partial adoption of healthy behaviours—such as improving diet if exercise is not possible can still benefit brain health. The study’s findings offer hope for everyone: those already practising healthy habits, those making gradual changes, and those just beginning their journey toward better brain health.