Is Cognitive Decline Reversible? What Science Says About Diet and Lifestyle.

My husband showed me an interesting article in the Wall Street Journal, Is Your Brain Aging Faster Than You?  New Clues Emerge.  In the article, a man was experiencing issues like no longer being able to play the bagpipes as he made too many mistakes, then forgetting things.  At 56 years old, he was diagnosed with dementia. 

What are the risk factors dementia?

• Age is the highest risk factor for dementia and one you can’t change.
• Type 2 diabetes is a risk factor for Alzheimer’s disease. 
• Other risk factors include obesity, high blood pressure, smoking, excessive alcohol consumption, physical inactivity, poor diet, and hearing loss.  Some more risk factors are noted in Risk factors for dementia.

What lifestyle changes can potentially slow and maybe even reverse some cognitive decline? 

There are two lifestyle changes one can make that are often noted in research: diet and physical activity.

NIH states, “Emerging epidemiological and clinical studies suggest that lifestyle changes, including diet and physical activity, offer an alternative therapeutic route for slowing and preventing cognitive decline and dementia”. 

What foods and diets are associated with slowing or preventing cognitive decline?

NIH notes the foods found in the Mediterranean, MIND and DASH diets “may prevent or slow cognitive decline”.  These foods include:

• Fruits
• Leafy Green Vegetables
• Fish
• Nuts
• Olive Oil

Other dietary approaches include the ketogenic diet and intermittent fasting which may also benefit brain health.  (See: Nourish Your Mind: Eating for Better Brain Health and Memory)  

The 56-year-old in the WSJ article enrolled in a study conducted by Dr. Dean Ornish of the Preventive Medicine Research Institute.  On their website is a review of the clinical trial that demonstrated that an intensive lifestyle intervention, without drugs, may significantly improve cognition and function in many patients with mild cognitive impairment or early dementia due to Alzheimer’s disease. 

What about physical activity? 

The Alzheimer’s Association notes that “exercise may lower risk for cognitive decline”.  One study of people over 60 at high risk for Alzheimer’s were able to lower their risk of developing Alzheimer’s, had less memory and cognitive problems after exercising for 30 minutes a day for five days a week.  The National Institute of Aging is now funding some large-scale studies on exercise intensity and cognitive decline.  An article in the Journal of Alzheimer’s Disease notes, “Regular exercise can positively influence cognitive ability, reduce the rate of cognitive aging, and even reduce the risk of Alzheimer’s disease (AD) and other dementias.”  (See: How walking benefits your health)

In conclusion, the story of the 56-year-old man is a sobering reminder that cognitive decline can come unexpectedly—but it is also a hopeful call to action.  While age remains the greatest risk factor for dementia, research increasingly supports the idea that our daily choices—from what we eat to how often we move—can shape the health of our brains.  Science shows that adopting nutrient-rich diets and regular physical activity may not only slow decline but potentially improve cognition in its early stages. We can’t change our age, but we can change our habits.  By making mindful lifestyle choices, we might just help safeguard our brain health for tomorrow.

(Note: Before making any changes in your diet or physical activity, consult your health care provider.) 

Sources:  Is Your Brain Aging Faster Than You?  New Clues Emerge, Age, Type 2 diabetes, risk factors , Risk factors for dementia, NIH , NIH , dietary , website , Alzheimer’s Association  Image Sources:  Mind Diet , Brain food