Lifestyle Changes for Better Brain Health

A new clinical trial suggests lifestyle changes improve brain function and slow down memory decline in people with mild cognitive impairment (MCI). The research, led by Dr. Dean Ornish and his team, investigated whether intensive changes in diet, exercise, stress management, and social support could benefit individuals with MCI.

The study promoted a whole-food, plant-based diet of fruits, vegetables, whole grains, legumes, and nuts. It suggested avoiding three categories of unhealthy items. First, harmful fats like trans fats in baked and fried foods. Second, highly processed saturated fats in sausages and bacon. Third, refined carbohydrates and sugary treats, including white bread, pasta, white rice, soda, sweetened beverages, candy, and pastries.

Participants performed regular exercise routines of walking for at least 30 minutes a day. They also practiced meditation and gentle yoga for stress relief for a total of one hour each day. In addition, they took part in support groups for one hour each, three times a week. For example, Alzheimer’s San Diego’s support groups and social activities and outings provide all kinds of activities and events that are enjoyed by people living with memory loss and a companion.

The results indicated participants experienced improvements in both cognition and daily functioning. These improvements included better memory and recall, enhanced attention and focus, and increased processing speed. The study even detected changes in blood markers such as beta-amyloid levels, inflammatory markers (e.g., C-reactive protein), brain-derived neurotrophic factors (BDNF), markers of insulin sensitive/glucose metabolism, oxidative stress markers linked to Alzheimer’s disease.

Although the research involved a relatively small group of 49 participants, it provides encouraging evidence that our daily habits, including what we eat, how active we are, and the way we manage stress, can play a key role in brain health.

Citation:

Ornish, D., Madison, C., Kivipelto, M. et al. Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial. Alz Res Therapy 16, 122 (2024). https://doi.org/10.1186/s13195-024-01482-z