The FINGER Study

How Lifestyle Changes Can Protect the Aging Brain

Introduction: A New Hope for Brain Health

Can dementia really be delayed—or even prevented—through lifestyle?
The Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) offers powerful evidence that it can. This two-year randomized controlled trial, published in The Lancet (2015), tested whether a multidomain lifestyle program—combining diet, physical activity, cognitive training, and vascular risk management—could protect aging brains from decline.

Study Design and Participants

Participants: 1,260 adults aged 60–77 years, all with elevated dementia risk scores
Duration: 2 years
Groups:
- Intervention group: received personalized nutrition, exercise, cognitive training, and regular vascular monitoring
- Control group: received standard health advice only
Primary measure: changes in cognitive function via a neuropsychological test battery (NTB Z-score)

Key Findings

After two years, participants following the lifestyle plan showed 25% greater overall cognitive improvement compared with the control group.
Executive function (planning and problem solving) improved by 83% more, and processing speed by 150% more.
Memory performance also improved, particularly for complex recall tasks.

Even better, participants in the program were significantly less likely to experience cognitive decline, and side effects were minimal—mainly mild exercise-related soreness.

What Made the Difference?

Smart Nutrition

Based on Finnish and Mediterranean guidelines:

45–55% of calories from complex carbohydrates
25–35% from healthy fats (olive oil, canola, fish)
10–20% from lean proteins
Emphasis on vegetables, fruits, whole grains, and fish

Regular Exercise

Strength training: 1–3× per week
Aerobic training: 2–5× per week
Focused on stamina, balance, and mobility

Cognitive Workouts

Computer-based brain training improved reasoning, memory, and mental speed through short, structured sessions several times a week.

Vascular Health Checks

Routine monitoring of blood pressure, cholesterol, glucose, and BMI helped participants manage key dementia risk factors.

Why the FINGER Study Matters

The FINGER trial was the first major randomized study to prove that a combination of healthy habits—not a single change—can meaningfully protect cognition.
Its success has inspired global replications in the U.S., Europe, and Asia (known collectively as the World-Wide FINGERS Network).

“Even small, long-term improvements across several risk factors can add up to major brain protection,” says lead researcher Dr. Miia Kivipelto.

practical takeaways

Eat for the brain: favor whole foods, healthy fats, and omega-3s.
Stay active: alternate aerobic and strength sessions.
Keep learning: engage your mind daily.
Monitor your health: track cardiovascular and metabolic numbers.

Prevention doesn’t start with a pill—it starts with daily choices.

Citation

Ngandu T et al. 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). The Lancet 2015; 385: 2255–63. ClinicalTrials.gov NCT01041989