In Humboldt County, more than 3,500 people are currently living with Alzheimer’s disease, with hundreds more affected by other forms of dementia. Chances are, nearly every family in our community has felt the impact.
At the recent International Alzheimer’s Conference, exciting results were shared from the U.S. POINTER Study — the largest study ever funded by the Alzheimer’s Association. Conducted over two years, this study examined how lifestyle changes can influence brain health in older adults at risk for memory decline. Participants came from diverse backgrounds, many from groups typically underrepresented in research.
The study compared two lifestyle programs: one structured and closely guided, the other self-directed. Both focused on healthy eating, regular physical activity, cognitive stimulation, and health monitoring. The structured program, however, showed significantly better results — participants in this group experienced improved memory and thinking, with brain health that resembled someone one to two years younger.
So, what was the secret?
A blueprint for brain health
Participants in the structured group followed these key habits:
Regular physical exercise: 30–35 minutes of moderate-to-intense aerobic exercise four times a week, plus strength and flexibility exercises twice a week.
Mental stimulation: Brain training games, reading, learning new skills, and social engagement at least three times a week for 30 minutes.
Health monitoring: Regular check-ups for blood pressure, weight, and lab work — especially important as high blood pressure is linked to dementia.
Smart nutrition: The MIND Diet: A powerful combination of the Mediterranean and DASH diets, the MIND diet emphasizes:
• Leafy greens, berries, nuts, whole grains, beans, fish, and olive oil.
• Limiting red meats, butter, fried/fast foods, and cheese.
• Eliminating as much salt, sugar, and highly processed food as possible.
This brain-friendly diet is rich in antioxidants, healthy fats, and nutrients that reduce brain inflammation, improve blood flow, protect brain cells, and slow cognitive decline.
In addition, other health, cognitive, and dementia studies strongly recommend the limiting of alcohol and the complete elimination of tobacco.
The bottom line
The POINTER study confirms what many other global studies have shown: we can take meaningful action to preserve our brain health. Our choices around exercise, diet, and mental engagement matter — and they matter now.
Cognitive decline doesn’t have to be an inevitable part of aging. We are not powerless. We can delay memory loss, protect our brains, and live fuller lives.
Join the movement
To learn more about Alzheimer’s and show your support for local families affected by dementia, join us for the Humboldt Walk to End Alzheimer’s on Saturday, October 11th, at the Adorni Center in Eureka. This inspiring event runs from 9 a.m. to noon and features live entertainment, helpful resources, and meaningful activities for all ages. It’s family friendly, dog-friendly, and open to everyone.
The opening ceremony begins at 10:30 a.m., followed by a scenic walk at 11 a.m. through Halvorsen Park, past the Carson Mansion, down through Old Town, and along the boardwalk back to the Adorni.
To register or learn more, search online for “Humboldt Walk to End Alzheimer’s.” Be part of this uplifting, community-powered movement to help end Alzheimer’s.
Maty Coelho is a resident of McKinleyville.