Can Lifestyle Changes Improve Your Cognitive Health?

For years, scientists have tied healthy living to stronger brain performance. Now, the 2025 POINTER trial adds new evidence, showing that structured lifestyle adjustments can produce measurable gains in cognitive function among older adults. Yet the picture is more complex than simple summaries might suggest.

What the Study Looked At

The POINTER trial involved 2,111 adults aged 60 and older, all considered at risk for cognitive decline but not yet showing major impairments. Participants were divided into two groups:

Structured program – Included supervised daily exercise, the MIND diet, computer-based brain training three times a week, bi-monthly support groups, and regular medical monitoring.

Self-guided program – Participants received educational resources and encouragement but no formal oversight.

Both groups improved their scores in memory, processing speed, and executive function over two years. However, the structured program only showed a slight edge over the self-guided approach — less than one IQ point when results were translated into familiar terms.

Who Was Actually Studied

Freepik | The study focused on participants with poor diets and low physical activity.

The participant pool had a unique profile. Many who wanted to join were excluded because they already followed healthy habits and weren’t considered “at risk” enough. This means the study mostly reflected individuals with poor diets, low physical activity, and limited mental or social engagement.

For those already active and eating well, the results offer little guidance. And because dementia prevention often begins in middle age, focusing solely on people over 60 may overlook critical early opportunities.

The Question of Real-World Impact

Statistical significance doesn’t always equal meaningful life change. While the structured group technically outperformed the self-guided group, the small difference raises an important question — is the extra cost, time, and effort worth it?

For public health purposes, the simpler self-guided approach could potentially offer similar benefits at a fraction of the cost. As noted in the commentary alongside the study, education-based strategies may give better returns for large-scale prevention efforts.

Missing a True Control Group

One major limitation: there was no group that received no intervention at all. Without that baseline, it’s unclear how much of the improvement came from the programs versus a “practice effect,” where repeated testing naturally boosts scores.

The absence of a no-treatment control group leaves an important gap in understanding the true effectiveness of either intervention.

One Size Doesn’t Fit All

Freepik | A healthy lifestyle, including exercise and a balanced diet, helps support cognitive function.

The study treated lifestyle as a bundled package — diet, exercise, cognitive training, and social activities. But it didn’t measure the individual impact of each element, nor did it address other known dementia risk factors like hearing loss, diabetes, poor sleep, excessive alcohol use, or certain medications.

This “off-the-rack” design means the results may not translate well for people with different health profiles or needs. A more personalized approach could provide clearer answers.

Lifestyle and Brain Health

While not without flaws, the POINTER trial strengthens the case that everyday choices can shape brain health. Exercise, healthy food, mental challenges, and meaningful social contact all play a role, whether built into structured plans or followed independently.

Even small amounts of coaching produced measurable results, showing the value of simple and accessible interventions. Researchers still face the task of clarifying which habits carry the most weight and how to customize them for people seeking long-term benefits.