New evidence shows that a multi-domain strategy can slow cognitive decline: the MIND diet, high-intensity exercise, social and cognitive engagement, and cardiovascular risk control. The U.S. POINTER study demonstrates measurable cognitive improvements through structured programs.
The American Journal of Medicine reports that approximately 45% of dementia risk can be attributed to modifiable factors (such as physical inactivity, diet, vascular risk, and social isolation).
How to act (practical steps):
- Eat MIND-inspired: leafy greens, berries, legumes/whole grains, nuts, olive oil; limit sugar, red meat, and ultra-processed foods.
- Train 4–5 times per week: aerobic exercise (preferably intervals) + 2 strength sessions; add balance and coordination.
- Activate the brain & socialize: learning, games, community involvement, build cognitive reserve.
- Optimize risk factors: blood pressure, ApoB/lipids, blood sugar, sleep, stress; stop smoking.
These are not “quick fixes,” but sustainable habits that build brain resilience and deliver measurable benefits over time.
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