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FINGER study finds 3 brain health habits improved cognition +25%
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Maintaining your mental capacity as you grow older is desired by everyone. The brain is an intricate organ that can be nourished and trained to maintain mental agility and memory. With 55 million people suffering from dementia globally[1 Trusted Source Alzheimer’s Disease International 3rd-party source Dementia Statistics ] and one person developing dementia every 3 minutes in the UK[2 Trusted Source 2024 - Alzheimer’s Society 3rd-party source Facts for the media about dementia ], it is vital to work towards maintaining brain health. In 2009, experts in Finland started a revolutionary study that is still ongoing. It is called the FINGER (Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability) trial and has led to impressive discoveries about lifestyle interventions that can preserve your brain health in old age.
What is the FINGER study? You should know about it.
As the FINGER trial examined the effects of nutrition, physical activity and cognitive stimulation on brain health, promising findings fell out of it. Professor Miia Kivipelto, who is an award-winning Professor in Clinical Geriatrics and the Director for Research & Development of Theme Aging in Sweden, has over 300 publications under her name. She is the front lead of the FINGER trial[3 Trusted Source FINGERS brain health institute 3rd-party source What we do ] . This high-quality study was designed to learn about how improving different lifestyle areas can support the brain. 10 years on, the study continues to provide results on the big impact everyday changes can have long-term. What habits are good for the brain? The study focused on nutrition, physical activity, cognitive stimulation, healthy energy production and blood flow[3 Trusted Source FINGERS brain health institute 3rd-party source What we do ] . The social aspect of health was emphasised by incorporating group activities into the study. Over 1000 people aged 60-77 years actively participated in the 2-year trial, providing strong evidence about how you can promote brain health through simple changes in your everyday life. Compared to the control group, which received general health advice, those who adhered to lifestyle improvements had:
25% improved cognition
40% better memory
150% better processing speed
Here’s how you can start following 3 of the FINGER trial interventions: eating better, moving more and keeping your brain active.
Eat your way to a smarter brain.
The FINGER study diet provided participants with dietary guidelines based on Finnish recommendations. They encourage increased consumption of fruits and vegetables, replacing refined grains with whole grains, and choosing low-fat milk and meat products.. They also recommended decreasing sugar intake to less than 50g/day, using unsaturated fats like vegetable oils instead of butter and increasing fish intake to at least 2 portions/week. Here are the detailed recommendations of the best foods that are good for brain health[4 Trusted Source 2017 - The British Journal of Nutrition Human study Nutrient intake and dietary changes during a 2-year multi-domain lifestyle intervention among older adults: Secondary analysis of the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) randomised controlled trial ] :
|
Food components |
Recommendations |
|
Unhealthy fats (saturated and trans fats) |
<10% of total calorie intake. Low-fat options of animal fats |
|
Healthy fats (Polyunsaturated fats) |
5-15% of total calorie intake (Rapeseed oil and fatty fish) |
|
High fibre intake |
Wholegrains, fruits and vegetables |
|
Sugar |
<10% of total calories |
|
Protein |
10-20% of total calories to ensure adequate intake |
|
Alcohol |
<5% of total calories to limit alcohol intake |
|
Fish and shellfish |
At least 2 portions/week |
|
Fruits and berries |
>200g/day |
|
Vegetables |
>200g/day |
A deeper look at these recommendations reflects that they form the basis of other diets like the Mediterranean diet and MIND diet, which have been shown to change brain function. Read about the connection between the Mediterranean diet & Alzheimer’s, what foods change the brain, and how the MIND diet was linked to cognitive decline. How does nutrition affect ageing? Nutrition and ageing are frequently linked together. Researchers from one study hypothesised that the beneficial effects of eating fish weekly and limiting meat intake to <100g/day are comparable to making the brain about 5 years younger[5 Trusted Source 2015 - Neurology Human study Mediterranean diet and brain structure in a multiethnic elderly cohort ] .
Fish is often considered beneficial for brain health because of its omega 3 content. In particular, DHA, a specific type of omega 3, plays a key role in supporting brain function. If increasing fish intake is off the table for you, opt for brain feed’s DHA supplement derived from algae. It contains 550mg DHA in a single plant-based omega-3 capsule.
Alongside fish, other dietary choices also contribute to brain health. High intake of berries helps boost intake of plant nutrients called flavonoids, which are known to improve memory by increasing blood flow to the brain[6 Trusted Source 2019 - Current Opinion in Food Science Research evaluation Current evidence on cognitive improvement and neuroprotection promoted by anthocyanins ] . Decreasing sugar and alcohol intake has positive effects on brain health. Those who had more than 7 sugary drinks/week had almost 3 times higher chance of getting Alzheimer's[7 Trusted Source 2021 - The Journal of Prevention of Alzheimer’s Disease Human study Sugar in Beverage and the Risk of Incident Dementia, Alzheimer’s Disease and Stroke: A Prospective Cohort Study ] . Having 8 or more alcoholic drinks each week leads to a faster decline in cognitive skills than non-drinkers[8 Trusted Source 2016 - Current Alzheimer Research Human study The Association Between Alcohol Use and the Progression of Alzheimer’s Disease ] , but the good news is that once you stop alcohol intake, your brain can spring back into restoration mode within 2 weeks[9 Trusted Source 2013 - Alcoholism, Clinical and Experimental Research Human study Rapid partial regeneration of brain volume during the first 14 days of abstinence from alcohol ] .
What are the mental benefits of exercise?
Exercise is regarded as a form of therapy proven to provide cognitive benefits such as increasing blood flow and oxygen to the brain, producing more brain cells, strengthening the connections between different brain areas and increasing the size of brain structures[10 Trusted Source 2020 - International Journal of Molecular Sciences Research evaluation Possible Neuroprotective Mechanisms of Physical Exercise in Neurodegeneration ] . This is one area that the FINGER trial focused on. This was rightly done due to the massive amount of evidence supporting the link between exercise and the brain benefits of it. The intervention consisted of the following training program[11 Trusted Source 2015 - Lancet Human study A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): A randomised controlled trial ] :
-
Muscle strength training (1–3 times per week)
-
Aerobic exercise (2–5 times per week), and
-
Exercises to improve postural balance.
Which type of exercise is best for brain? Exercises that build muscles help to release proteins called myokines. These help to protect brain cells and increase brain cell production[12 Trusted Source 2021 - Life Research evaluation Sarcopenia and Cognitive Function: Role of Myokines in Muscle Brain Cross-Talk ] ,[13 Trusted Source 2021 - International Journal of Molecular Sciences Research evaluation Physical Exercise-Induced Myokines in Neurodegenerative Disease ] . A review of 29 studies found that aerobic exercise helps improve memory, attention, and processing speed[14 Trusted Source 2010 - Psychosomatic Medicine Systematic and meta-analysis Aerobic exercise and neurocognitive performance: A meta-analytic review of randomized controlled trials ] . The best part about exercising is that even if you start small, you can still reap benefits. Results from a study on more than 78000 adults living in the UK suggested that walking only 3800 steps per day may lower people’s risk of dementia by 25%[15 Trusted Source 2022 - JAMA Neurology Human study Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK ] . Whilst further research is needed, walking is a small step toward a more active, healthier lifestyle. How long does it take for exercise to change the brain? Most forms of exercise offer brain benefits, including just 10-60 minutes of cycling or running on the treadmill to boost your attention and memory[16 Trusted Source 2021 - Translational Sports Medicine Systematic and meta-analysis Effects of a single exercise workout on memory and learning functions in young adults—A systematic review ] .
How can I improve my brain health? Try Sudoku to experience the benefits of mental exercise
The FINGER trial also included interventions to keep the brain functional. How to keep your brain active? Trying to remember the words, location of an object or a number sequence for 10 to 15 minutes, 3 times a week, is a great start[11 Trusted Source 2015 - Lancet Human study A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): A randomised controlled trial ] . Crosswords and Sudoku are one of the best brain exercises that help you with that. These sessions will exercise your memory and mental speed, which can help increase the size of brain areas involved in memory and learning[17 Trusted Source 2016 - Current Psychiatry Reports Research evaluation Cognitive Reserve and the Prevention of Dementia: The Role of Physical and Cognitive Activities ] . Keeping your brain active can be fun if you also incorporate intellectually stimulating hobbies in your day-to-day lives. A study in older adults from Manhattan in New York hypothesised that participants participating in activities like knitting, socialising, reading, learning a new language, volunteering, playing board games and taking classes, had a lower risk of dementia[18 Trusted Source 2001 - Neurology Human study Influence of leisure activity on the incidence of Alzheimer’s disease ] . When you pick up brain health habits that require mental effort, it can help build extensive brain connections[19 Trusted Source 2022 - Brain Sciences Research evaluation Motion, Relation, and Passion in Brain Physiological and Cognitive Aging ] due to regular practice of those skills. Stronger brain connections are more resilient and help in old age.
The FINGER trial provides a growing wealth of evidence that making small changes in your lifestyle may improve your cognitive health in old age. Help your brain by eating right, moving more and cognitively stimulating the brain. Give it the best chance to stay strong throughout life.
References
[1] Dementia Statistics (n.d.). Alzheimer’s Disease International. https://www.alzint.org/about/dementia-facts-figures/dementia-statistics/
[2] Facts for the media about dementia (2024). Alzheimer’s Society. https://www.alzheimers.org.uk/about-us/news-and-media/facts-media
[3] What we do (n.d.). FINGERS brain health institute. https://fbhi.se/what-we-do/
[4] Lehtisalo, J., Ngandu, T., Valve, P., Antikainen, R., Laatikainen, T., Strandberg, T., Soininen, H., Tuomilehto, J., Kivipelto, M., & Lindström, J. (2017). Nutrient intake and dietary changes during a 2-year multi-domain lifestyle intervention among older adults: Secondary analysis of the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) randomised controlled trial. The British Journal of Nutrition, 118(4), 291–302. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutrient-intake-and-dietary-changes-during-a-2year-multidomain-lifestyle-intervention-among-older-adults-secondary-analysis-of-the-finnish-geriatric-intervention-study-to-prevent-cognitive-impairment-and-disability-finger-randomised-controlled-trial/57DE5AF4A97444EB1A7B3E7BA8AD7F1E
[5] Gu, Y., Brickman, A. M., Stern, Y., Habeck, C. G., Razlighi, Q. R., Luchsinger, J. A., Manly, J. J., Schupf, N., Mayeux, R., & Scarmeas, N. (2015). Mediterranean diet and brain structure in a multiethnic elderly cohort. Neurology, 85(20), 1744–1751. https://www.neurology.org/doi/10.1212/WNL.0000000000002121
[6] Medina dos Santos, N., Berilli Batista, P., Batista, Â. G., & Maróstica Júnior, M. R. (2019). Current evidence on cognitive improvement and neuroprotection promoted by anthocyanins. Current Opinion in Food Science, 26, 71–78. https://www.sciencedirect.com/science/article/abs/pii/S2214799319300013
[7] Miao, H., Chen, K., Yan, X., & Chen, F. (2021). Sugar in Beverage and the Risk of Incident Dementia, Alzheimer’s Disease and Stroke: A Prospective Cohort Study. The Journal of Prevention of Alzheimer’s Disease, 8(2), 188–193. https://www.sciencedirect.com/science/article/pii/S2274580724003893
[8] Heymann, D., Stern, Y., Cosentino, S., Tatarina-Nulman, O., Dorrejo, J. N., & Gu, Y. (2016). The Association Between Alcohol Use and the Progression of Alzheimer’s Disease. Current Alzheimer Research, 13(12), 1356–1362. https://www.eurekaselect.com/article/76199
[9] van Eijk, J., Demirakca, T., Frischknecht, U., Hermann, D., Mann, K., & Ende, G. (2013). Rapid partial regeneration of brain volume during the first 14 days of abstinence from alcohol. Alcoholism, Clinical and Experimental Research, 37(1), 67–74. https://onlinelibrary.wiley.com/doi/10.1111/j.1530-0277.2012.01853.x
[10] Mahalakshmi, B., Maurya, N., Lee, S.-D., & Bharath Kumar, V. (2020). Possible Neuroprotective Mechanisms of Physical Exercise in Neurodegeneration. International Journal of Molecular Sciences, 21(16), 5895. https://www.mdpi.com/1422-0067/21/16/5895
[11] Ngandu, T., Lehtisalo, J., Solomon, A., Levälahti, E., Ahtiluoto, S., Antikainen, R., Bäckman, L., Hänninen, T., Jula, A., Laatikainen, T., Lindström, J., Mangialasche, F., Paajanen, T., Pajala, S., Peltonen, M., Rauramaa, R., Stigsdotter-Neely, A., Strandberg, T., Tuomilehto, J., … Kivipelto, M. (2015). A 2 year multidomain intervention of diet, exercise, cognitive training, and vascular risk monitoring versus control to prevent cognitive decline in at-risk elderly people (FINGER): A randomised controlled trial. Lancet, 385(9984), 2255–2263. https://www.sciencedirect.com/science/article/abs/pii/S0140673615604615
[12] Scisciola, L., Fontanella, R. A., Surina, null, Cataldo, V., Paolisso, G., & Barbieri, M. (2021). Sarcopenia and Cognitive Function: Role of Myokines in Muscle Brain Cross-Talk. Life, 11(2), 173. https://www.mdpi.com/2075-1729/11/2/173
[13] Lee, B., Shin, M., Park, Y., Won, S.-Y., & Cho, K. S. (2021). Physical Exercise-Induced Myokines in Neurodegenerative Diseases. International Journal of Molecular Sciences, 22(11), 5795. https://www.mdpi.com/1422-0067/22/11/5795
[14] Smith, P. J., Blumenthal, J. A., Hoffman, B. M., Cooper, H., Strauman, T. A., Welsh-Bohmer, K., Browndyke, J. N., & Sherwood, A. (2010). Aerobic exercise and neurocognitive performance: A meta-analytic review of randomized controlled trials. Psychosomatic Medicine, 72(3), 239–252. https://journals.lww.com/bsam/abstract/2010/04000/aerobic_exercise_and_neurocognitive_performance__a.2.aspx
[15] Del Pozo Cruz, B., Ahmadi, M., Naismith, S. L., & Stamatakis, E. (2022). Association of Daily Step Count and Intensity With Incident Dementia in 78 430 Adults Living in the UK. JAMA Neurology, 79(10), 1059–1063. https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819
[16] Blomstrand, P., & Engvall, J. (2021). Effects of a single exercise workout on memory and learning functions in young adults—A systematic review. Translational Sports Medicine, 4(1), 115–127. https://onlinelibrary.wiley.com/doi/10.1002/tsm2.190
[17] Cheng, S.-T. (2016). Cognitive Reserve and the Prevention of Dementia: The Role of Physical and Cognitive Activities. Current Psychiatry Reports, 18(9), 85. https://link.springer.com/article/10.1007/s11920-016-0721-2
[18] Scarmeas, N., Levy, G., Tang, M. X., Manly, J., & Stern, Y. (2001). Influence of leisure activity on the incidence of Alzheimer’s disease. Neurology, 57(12), 2236–2242. https://www.neurology.org/doi/10.1212/wnl.57.12.2236
[19] Sigmundsson, H., Dybendal, B. H., & Grassini, S. (2022). Motion, Relation, and Passion in Brain Physiological and Cognitive Aging. Brain Sciences, 12(9), Article 9. https://www.mdpi.com/2076-3425/12/9/1122
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