September is Healthy Aging Month: Expert talks new memory health findings

Aging goes far beyond appearances. Your choices now can directly affect your cognitive health and how your brain performs as you age.

In recognition of September’s Healthy Aging Month, Dr. Darren Gitelman, senior medical director of Advocate Memory Center, addresses some of the latest research on potential ways to reduce your risk of cognitive decline.

For starters, when you eat might matter just as much as what you eat. A preliminary study presented at the American Society for Nutrition 2026 conference reported that eating within an eight- to nine-hour window may boost cognitive function in older adults.

The small-scale study included only overweight or obese women. They were instructed to cut their daily calorie intake by 500 calories. One group of women consumed all food in less than 9 hours daily, while the other ate during a typical 12-hour window.

The study found that the time-restricted group performed significantly better on tests of spatial planning and problem solving.

“Since both groups lost similar amounts of weight, it was suggested that time-restricted eating influenced cognitive performance through other mechanisms,” Dr. Gitelman said. “One possibility is that time-restricted eating may activate ketone metabolism during the fasting window, which in turn may affect nerve growth factors, inflammation and mitochondrial function. However, replication of the study in a larger group and further investigation into the biological mechanisms is needed.”

Another recent study, published in the journal Neurology, explored how walking pace may influence an older adult’s likelihood of developing dementia or Alzheimer’s disease.

The study used information from a database about participants age 80 or older that included gait and cognition assessment results. Those participants with a faster walking speed, referred to as super movers, were 50% less likely to experience cognitive decline compared with non-super movers.

“The study suggests that factors associated with being a super mover may enhance the brain’s resilience to the effects of aging and disease,” said Dr. Gitelman. “Similarly, multiple other studies have shown that regular physical activity, no matter how fast you are, is a powerful way to protect your brain as you age.”

Besides diet and exercise, estrogen may also affect your cognitive health. Another new study, in the journal Neurology, found that women who receive estrogen-only menopausal hormone therapy (MHT) later in life are significantly less likely to have Alzheimer’s disease-defining pathologies in their brain or a clinical diagnosis of Alzheimer’s disease.

“The benefits seen in this study need further investigation, as some other studies of estrogen, alone or in combination with progesterone, have shown either no benefit or in some instances increased risk for dementia,” Dr. Gitelman said. “The patient’s age when treated, type of hormonal therapy, and timing of the therapy are just a few of the factors that may influence the outcome of hormonal treatment.”

Researchers continue to explore new ways to keep your brain healthy as you age, but it’s important to discuss your individualized risk with your health care provider so you can make any necessary lifestyle changes.