Lifestyle changes may reverse early Alzheimer’s, study shows

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Dan Jones, a 56-year-old quality control inspector and bagpipe enthusiast, saw his world change when he was diagnosed with dementia in 2021. He began forgetting tasks, fumbling musical pieces, and waking up confused while traveling. But within a year of adopting a plant-based diet and other lifestyle changes as part of a clinical study, Jones found himself playing his bagpipes again in a parade—and regaining confidence in his memory.

His transformation is part of a small but promising study led by the Preventive Medicine Research Institute, which suggests that Alzheimer’s and early cognitive decline may be slowed—or in some cases, partially reversed—through targeted lifestyle interventions. The research, published in 2024, adds to a growing body of evidence linking diet, exercise, sleep, and emotional well-being to brain health, the Wall Street Journal reported.

Lifestyle overhaul yields significant results

Jones was one of 51 participants in the study, which randomly assigned patients with early-stage Alzheimer’s or mild cognitive impairment to two groups: one that continued their usual habits and another that followed a strict regimen involving a vegan diet, daily exercise, stress management techniques, and group support sessions.

After 4½ months, 71% of participants in the lifestyle-change group showed improvement or no deterioration in cognitive function. In contrast, none in the control group improved, and 68% got worse. While the sample size was small, lead researcher Dr. Dean Ornish says the findings are encouraging and consistent with his past research on lifestyle’s effect on heart disease, cancer, and aging.

“The earlier you intervene, the less intensive the lifestyle changes likely need to be,” Ornish said. “It’s really giving new hope and new choices to people who didn’t have that before.”

Aging brain, but not helpless

Experts say that as Americans live longer, the risk of age-related diseases like Alzheimer’s will grow. A recent study estimates that new dementia cases in the U.S. will double by 2060. But research also shows that even modest activity—just 25 minutes of moderate to vigorous exercise weekly—can increase brain volume, a marker of better cognition.

Rudolph Tanzi, professor of neurology at Harvard Medical School and a researcher on the Jones study, agrees: “Lifestyle matters.”

New tools to measure and slow brain aging

As more people seek proactive ways to guard against dementia, science is catching up with demand. Researchers at USC have developed an AI model that uses MRI scans to track how fast a brain is aging by measuring changes in key brain regions. Slower brain aging is tied to lower dementia risk, according to researcher Andrei Irimia.

Other tools are emerging too. In May, the FDA approved the first blood test to help diagnose Alzheimer’s in patients already experiencing memory issues. Companies like NeuroAge Therapeutics are developing more expansive (and expensive) biological age tests, combining blood analysis with MRIs, genetic testing, and memory games to produce personalized brain-age profiles.

However, many scientists warn that these commercial products need stronger validation before they are widely adopted. “I would be extremely cautious,” says Stanford neurologist Tony Wyss-Coray. “We need scientific evidence that what they measure is actually relevant.”

“I would have made changes earlier”

Jones didn’t take a brain-age test before his diagnosis, but says if such tools had been available, he would have embraced lifestyle changes much sooner. Now, he meditates daily, eats plant-based meals low in sugar, exercises regularly, and participates in support groups with his wife, Darla.

“You could not pay me to quit eating the way I eat now,” he said.

For Jones and many others, the findings offer a powerful message: aging and brain decline aren’t entirely beyond our control. With the right habits and support, it may be possible to reclaim some of what was feared lost.