This Is The Key To Making Health Habits Actually Stick
We all want to keep our minds sharp as we age, but knowing where to start can feel overwhelming. Exercise, diet, social engagement… the list of “brain boosters” is long.
A new study suggests that focusing on just four lifestyle areas1 can meaningfully improve thinking skills in adults at risk for Alzheimer’s and related dementias.
What sets this approach apart is that structured health coaching may be the missing piece that actually helps these habits stick.
A roadmap to brain health
The study followed ~2,000 adults considered at risk for cognitive decline, due to factors like sedentary lifestyle, suboptimal diet, family history of dementia, or cardiometabolic risk. Participants were split into two groups:
- Structured intervention group: This group received a carefully designed, high-intensity program including regular aerobic, resistance, balance, and stretching exercises, a brain-healthy MIND diet, guided cognitive and social activities, and ongoing health coaching to track blood pressure, cholesterol, and other key health markers.
- Self-guided group: This group received similar recommendations but in a lower-intensity, self-directed format with minimal structure or accountability.
Over two years, researchers measured global cognitive function, covering memory, processing speed, and executive function, to see which approach had the greatest impact.
Structure makes a difference
Both groups improved their cognitive scores, confirming that lifestyle changes alone can benefit brain health. But the structured group outperformed the self-guided group, showing a statistically significantly greater increase in global cognition.
Here are the key takeaways from the study:
- Exercise matters: Regular, guided physical activity, by mixing cardio, strength, and balance, helped participants maintain mental sharpness.
- Nutrition counts: Following the MIND diet, rich in vegetables, berries, whole grains, and healthy fats, supported cognitive performance.
- Social and mental engagement work: Brain challenges and group activities helped participants stay mentally active, which may slow memory decline.
- Health coaching boosts adherence: Those in the structured program were more likely to stick with these habits, suggesting that accountability, guidance, and regular check-ins are key to translating knowledge into action.
Interestingly, participants with lower baseline cognitive scores saw even greater benefits, and the positive effect was consistent across genetic risk factors, including APOE ε4 carriers, a group at higher risk for Alzheimer’s.
Why health coaching might be the missing piece
Lifestyle changes are only as good as the consistency behind them. This study highlights a critical insight: structure and accountability make lifestyle interventions more effective. Regular check-ins with a coach or health professional can help:
- Customize exercise and nutrition plans
- Monitor cardiovascular and metabolic health
- Keep motivation high, reducing the chances of falling off track
- Encourage ongoing social and cognitive engagement
Without this structured support, even well-intentioned habits can be sporadic, which may blunt the benefits.
How to apply this to your life
Even if you’re not at risk for cognitive decline today, these findings are worth taking note of:
- Create a structured routine: Build exercise, brain challenges, and social activities into your weekly calendar.
- Eat with purpose: Focus on nutrient-dense foods that support brain health, like leafy greens, berries, nuts, and fish.
- Engage your mind and community: Join classes, book clubs, or volunteer to keep your brain active and socially connected.
- Seek accountability: Consider a health coach, personal trainer, or even a friend to help track progress and maintain consistency.
The takeaway
Protecting your brain doesn’t have to be complicated, but it does require intentionality. Research shows that targeted lifestyle changes, when supported by structure and coaching, can improve cognitive function in adults at risk for dementia.
Whether it’s moving more, eating smarter, challenging your mind, or leaning into accountability, the tools to keep your brain resilient may be simpler (and more powerful) than you think.