Protecting your brain health

What Can You Do to Protect Your Brain Health?

Many of you have likely come across news articles discussing ways to improve brain health. Some of you may have even participated in the recent 5-day Brain Health Challenge organized by the New York Times. We often receive questions from our patients about whether these new trends and recommendations are scientifically backed and truly effective, especially for older adults. In this blog, we will explore the recent U.S. POINTER study in detail to provide clarity on these important topics.

What is the US POINTER Study?

The US POINTER study was a major research trial involving over 2,000 older adults (ages 60-79) across the United States. The study tested whether a structured lifestyle program could help protect brain health and thinking skills as we age. All participants were at increased risk for memory problems due to factors like family history of dementia, cardiovascular risk factors, or concerns about their memory.

​What Did the Study Find?

The study showed that people who followed a structured program focusing on four key areas—exercise, healthy eating, brain training, and heart health monitoring—had better thinking and memory skills after two years compared to those who received only educational materials. The improvements were seen especially in problem-solving abilities and how quickly people could process information. 

Both groups improved over time, but the structured program group showed greater benefits. This tells us that actively working on multiple aspects of brain health together can make a meaningful difference. 

Action steps you can take: 

Based on the US POINTER study, here are four key areas to focus on:

1. Stay Physically Active

The study participants exercised regularly with specific goals:

- Aerobic exercise (like brisk walking, cycling, or swimming): 4 days per week, working up to moderate intensity where you can talk but not sing

- Strength training (using weights, resistance bands, or body weight): 2 days per week, focusing on major muscle groups

Research shows that both aerobic exercise and resistance training improve thinking skills in older adults, with sessions of 45-60 minutes being most beneficial. Even if you're starting from scratch, begin slowly and gradually increase your activity level.

2. Follow a Brain-Healthy Diet

The study used the MIND diet, which combines the best features of the Mediterranean and DASH diets. This eating pattern emphasizes:

Foods to eat more of:

- Green leafy vegetables (like spinach, kale, and lettuce) daily

- Other vegetables daily

- Berries (especially blueberries and strawberries) at least twice weekly

- Nuts as snacks

- Whole grains (like brown rice, oatmeal, and whole wheat bread)

- Fish at least once weekly

- Poultry at least twice weekly

- Beans and legumes regularly

- Olive oil as your main cooking oil​

Foods to limit:

- Red meat (I recommend less than 2-3 servings per week)

- Butter and margarine (I recommend less than 1 tablespoon daily)

- Cheese, fried foods, and fast food (I recommend limiting these as much as possible)

- Pastries and sweets (I recommend limiting these as much as possible)

The MIND diet has been associated with slower cognitive decline and reduced dementia risk in multiple studies.

3. Challenge Your Brain

Study participants used computerized brain training programs three times per week. While you don't need expensive programs, the key is regular mental stimulation.

Consider:

- Computerized brain training apps (some are free or low-cost)

- Learning new skills (a language, musical instrument, or craft)

- Reading and writing regularly

- Playing games that require strategy (chess, bridge, crossword puzzles)

- Taking classes on topics that interest you

Research shows that activities requiring active mental engagement—like games, puzzles, and learning—are more protective than passive activities like watching TV.

4. Monitor Your Heart Health

The study included regular monitoring of blood pressure, blood sugar, and cholesterol. Work with your primary care doctor to:

- Check your blood pressure regularly

- Monitor cholesterol and blood sugar levels

- Take prescribed medications as directed

- Manage conditions like diabetes, high blood pressure, and high cholesterol

Heart health and brain health are closely connected—what's good for your heart is good for your brain.

Additional Brain-Healthy Habits:

While not the main focus of US POINTER, other research supports:

- Staying socially connected through meaningful relationships and activities

- Getting 7-8 hours of quality sleep each night

- Managing stress through relaxation techniques

- Avoiding smoking and limiting alcohol

- Protecting your hearing and vision with regular checkups

Getting Started

You don't need to change everything at once.

Consider:

1. Choose one area to focus on first (perhaps the one that seems easiest for you)

2. Set small, achievable goals

3. Track your progress

4. Gradually add other healthy habits

5. Talk to your doctor before starting a new exercise program, especially if you have health conditions