Can lifestyle choices really make a difference in fighting Alzheimer’s disease?

Alzheimer’s disease is cruel, both for the person it affects and those who love them. It can make people feel helpless, as memories slip away.

While there’s no cure, medication can help slow or manage symptoms. But what if we could also do something on our own to slow the progression of the disease?

Studies have found that lifestyle choices — simple things like eating healthy and exercising regularly — can make a difference in mild cognitive impairment or early stage Alzheimer’s.

The U.S. POINTER clinical trial (the Alzheimer's Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk) found people following lifestyle interventions that included physical activity, improved nutrition, cognitive and social challenge, and health monitoring improved cognition in older adults at risk of cognitive decline.

The study found that the more structured the lifestyle program was, the better it worked. Other studies have found similar results: That intensive, comprehensive lifestyle changes can improve cognition in people with mild cognitive impairment or early stages of dementia from Alzheimer’s.

“Numerous studies have found that lifestyle changes, including mental and physical exercise as well as socialization, can lead to lasting protection against cognitive decline in patients with both mild cognitive impairment and dementia related to Alzheimer’s disease,” said Nicholas Mathenia, DO, a neurologist with Endeavor Health.

In addition to the physical and mental activities that people can engage in, we must also underscore the importance of other lifestyle choices such as optimizing sleep, avoiding or minimizing alcohol consumption and abstaining from smoking, Dr. Mathenia said.

“I encourage all of my patients with dementia to partake in regular mental and physical exercise and let them know that, while I can help to diagnose and possibly slow down cognitive decline, they have some control over their cognitive well being and should make changes in their lifestyle to include various forms of mental and physical exercise,” Dr. Mathenia said.

Knowing that everyday lifestyle choices may make a difference in cognitive health, how can we apply this learning to our own lives?

The U.S. POINTER trial had participants follow these healthy living guidelines:

• Physical exercise: Aim for 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week.
• Brain exercise: Participants did a computer-based brain training program three times a week for 30 minutes, along with regularly tackling other intellectually challenging and social activities.
• Nutrition: Follow the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats.
• Regular check-ins with a physician: Monitor blood pressure, weight and lab results.

It sounds easy to make changes to your routine, but changing your current habits to follow a strict, new regimen would likely take some focused effort and patience.

It’s not hopeless, however. Try making small changes instead of a complete lifestyle overhaul. Taking them one at a time makes the transition more manageable.

Try linking a new habit to an old one and make it specific. Start going for a 30-minute walk after dinner or always schedule a check-up with your physician the week of your birthday.