Many people fear the decline in physical and cognitive function that comes with aging, and for good reason. But new research suggests that a combination of everyday lifestyle habits may improve brain function, even in people who are already showing signs of Alzheimer's. Alzheimer's is the most common type of dementia that impairs memory, thinking speed, and overall health. Approximately 7 million people in the United States have Alzheimer's, and with drug treatments for the disease in the approval process, people are eager to find ways to take control of their brain health.
A study published Friday in the Journal of Alzheimer's Research & Treatment found that five months of following a vegan, whole-foods diet, taking regular walks, interacting with others, taking nutritional and mineral supplements, and following various stress-reduction habits improved cognitive function in older adults with early symptoms of Alzheimer's disease, compared with adults who didn't make any changes.
“I am cautiously optimistic and very encouraged by the findings of this study, which may provide new hope and new options for many people,” Dr. Dean Ornish, founder and president of the nonprofit Preventive Medicine Institute, which led the study, said in a press release. “While there is still no cure for Alzheimer's disease, the scientific community continues to leave no stone unturned in its efforts to identify potential treatments, helping to provide a better quality of life for many people who suffer from this terrible disease.”
Previous research supports the power of connection to keep the brain sharp and focused. Notably, social isolation has been linked to a 50% increased risk of dementia, according to the Centers for Disease Control and Prevention (CDC). Similarly, exercise improves blood flow to the brain, and eating an anti-inflammatory diet and limiting processed foods reduces inflammation and the risk of diabetes, which increases the risk of dementia and Alzheimer's. Deficiencies in important vitamins, such as vitamin B12, have also been linked to signs of dementia. And reducing stress by practicing mindfulness and relaxation can help calm the body and keep the brain focused, improving memory and emotional resilience.
Under Ornish's guidance, the researchers studied 49 adults with mild cognitive impairment or early dementia, half of whom participated in a 20-week lifestyle boot camp, from 2018 to 2022. Afterwards, the researchers assessed participants' blood biomarkers and found no statistically significant differences in demographics, cognitive function, or other biomarkers before the intervention.
In an assessment of four measures of cognitive function, the lifestyle group showed improvements in three tests and a slower decline in the other; the control group declined in all four measures. In the habits group, 71% of participants had the same or improved cognitive function, as assessed by clinicians; no one in the control group improved, and 68% of participants declined. In addition, amyloid in the brain, the protein that causes Alzheimer's disease, decreased in the habits group and increased in the control group.
“Many of the patients who experienced improvements reported regaining lost cognitive abilities and function,” the press release stated. “For example, several patients in the intervention group reported that they were previously unable to read books or watch movies because they would forget what they had read or seen and would have to start over multiple times, but were now able to do so and remembered most of the information.”
Further studies on long-term lifestyle changes may prove useful in showing the effectiveness of this combined approach, according to the researchers, who also noted that participants who adhered to the habits more strictly showed more positive improvements in brain function than those who did not.
Habits practiced by participants:
Diet: Vegan diet rich in complex carbohydrates and whole foods, including fruits, vegetables, soy products, nuts, and seeds. Three meals and snacks per day were delivered to participants and their spouses. Exercise: Participants continued 30 minutes of aerobic activity (mostly walking) each day and also took guided light strength-training classes three times a week. Stress reduction: Participants took one-hour guided classes in breathing, meditation, yoga, and stretching each day. Connection: Participants and their spouses attended one-hour group sessions with a mental health supervisor three times a week. Vitamin intake: Participants took supplements containing omega-3 fatty acids, vitamin C, vitamin B12, magnesium, and other minerals.
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