Staying active and eating right may do more than just improve physical health — it could actually help older adults keep their minds sharper. A new US study found that seniors who combine regular exercise, a brain-healthy diet and mental training may slow the typical effects of aging on memory and thinking.
Researchers presented results showing that participants in their 60s and 70s achieved brain test scores similar to people one or two years younger. The findings, published in JAMA and unveiled at the Alzheimer’s Association International Conference, suggest that everyday choices could influence how the brain ages.
How lifestyle changes helped older adults slow brain aging
The study followed 2,100 adults between 60 and 79 years old for two years. One group was asked to make changes in diet, exercise and mental stimulation, while a control group only received general advice on healthy living. Both groups showed some improvement, but those with structured routines and support achieved significantly better results.
Participants in the intervention group exercised four times a week with moderately intense activity. They also added stretching sessions and resistance training twice a week. On the nutrition side, they adopted the MIND diet, which emphasizes leafy greens, berries, whole grains, poultry and fish, while limiting red meat, fried foods and sweets.
Another important element was social and mental engagement. Seniors were encouraged to try new activities, meet new people weekly, and practice brain exercises using an online program called Brain HQ. This combination of movement, diet and cognitive training proved more powerful than any single action alone.
What doctors and researchers are saying
Lead researcher Laura Baker of Wake Forest University School of Medicine highlighted that “we’re all on a cognitive aging clock, and anything we can do to slow that clock down is a significant benefit.” Other experts noted that what benefits the heart also supports the brain, since both are affected by blood pressure, cholesterol and diabetes.
For participants, the changes felt empowering. Phyllis Jones, 66, joined after caring for her mother with dementia and said it was the first time she felt proactive about protecting her own brain. She lost weight, improved her heart health and noticed sharper focus, especially when multitasking.
How to apply the findings in daily life
Experts advise starting small: just 10 minutes of brisk walking can help until you’re able to handle longer sessions. The key is choosing activities that feel enjoyable, whether it’s walking, swimming, or even using virtual reality workouts. Brain exercises can range from puzzles and reading clubs to learning music or a new language.
Nutrition doesn’t have to mean deprivation either. While the MIND diet suggests limiting fast food and sweets, it focuses more on adding nourishing foods like spinach, blueberries and whole grains. Some participants even discovered new favorites — like fruit and vegetable smoothies — as part of the process.
For now, the message is clear: while aging cannot be stopped, the way we live can make a meaningful difference. Regular movement, mindful eating, social engagement and mental challenges appear to help older adults not just maintain but even regain some cognitive strength, proving that it’s never too late to take action.