Scientists looked at 11 studies involving over 3,400 people to see if combining healthy eating with exercise helps the brain work better than doing just one or the other. They found that people who both ate well and exercised showed improvements in thinking skills, memory, and the ability to focus and make decisions. The benefits were especially strong for people already at risk for memory problems. While the combination didn’t dramatically outperform single approaches, it showed consistent positive effects on brain health across different types of thinking tasks.

The Quick Take

  • What they studied: Whether combining healthy eating with regular exercise improves brain function better than doing just diet or exercise alone
  • Who participated: 3,428 people from 11 different studies, including both healthy adults and those at risk for memory decline
  • Key finding: People who combined diet and exercise showed moderate improvements in overall thinking ability, memory, and decision-making skills
  • What it means for you: If you’re concerned about brain health, doing both healthy eating and exercise together may give you the best results, especially if you’re already at risk for cognitive decline

The Research Details

This was a meta-analysis, which means researchers gathered data from 11 separate high-quality studies that tested diet and exercise combinations. Each original study was a randomized controlled trial, where people were randomly assigned to different groups - some got diet plus exercise, others got just diet, just exercise, or no intervention. The researchers then combined all the results to get a bigger picture of what works.

By combining multiple studies, researchers can be more confident in their conclusions than if they looked at just one study. This approach helps eliminate the chance that results from a single study were just a fluke.

The researchers used strict criteria to select only well-designed studies and rated the overall evidence quality as moderate. This means we can be reasonably confident in the results, though more research would strengthen the conclusions.

What the Results Show

People who combined diet and exercise showed small to moderate improvements in three key brain areas. Overall thinking ability improved by a meaningful amount, with consistent results across studies. Memory function also got better, and executive function - which includes skills like focusing, planning, and switching between tasks - showed the largest improvements. Interestingly, the benefits were much stronger for people who were already experiencing some memory concerns compared to those with completely healthy brains.

When researchers looked at specific diet types, they found that supervised eating programs and the DASH diet (which focuses on fruits, vegetables, and low sodium) worked particularly well when combined with exercise. For measuring thinking improvements, certain standardized tests like the Stroop test and Trail Making Test showed the clearest benefits from the combined approach.

This is the first comprehensive review to specifically examine diet plus exercise combinations for brain health. Previous research had shown that diet alone and exercise alone can help the brain, but this study confirms that doing both together provides consistent benefits.

The combined approach didn’t show dramatically better results than single interventions for overall brain function. The studies varied in what types of diets and exercises they used, making it hard to pinpoint the perfect combination. Most studies were relatively short-term, so we don’t know about long-term effects.

The Bottom Line

Based on moderate-quality evidence, combining a healthy diet with regular exercise appears to support brain health, particularly for memory and decision-making skills. The DASH diet paired with supervised exercise shows promise, but any combination of healthy eating and physical activity may be beneficial.

This research is most relevant for adults concerned about maintaining brain health as they age, especially those already noticing minor memory changes. People with completely healthy cognitive function may see smaller benefits.

The studies typically lasted several months to see meaningful changes, so expect gradual improvements rather than immediate results. Consistency over time appears more important than intensity.

Want to Apply This Research?

  • Track both weekly exercise minutes and daily servings of fruits/vegetables to monitor your combined lifestyle approach
  • Start by adding one 30-minute walk and one extra serving of vegetables daily, then gradually build both habits
  • Log cognitive activities like puzzles or memory games alongside diet and exercise to notice improvements in thinking skills over 3-6 months

This information is for educational purposes only and should not replace professional medical advice. Consult with your healthcare provider before making significant changes to your diet or exercise routine, especially if you have existing health conditions or concerns about cognitive function.