Can delaying a illness as monstrous as Alzheimer’s be so simple as strolling and consuming nutritious meals?
A June 2025 examine in Molecular Neurodegeneration assessed this subject and concluded that “up to 45% of dementia risk can be attributed to modifiable risk factors,” particularly train and food regimen. What occurs, the examine defined, is that these two habits increase BDNF, or brain-derived neurotrophic issue. BDNF is a protein that aids neuroplasticity, or the mind’s capacity to adapt, study and bear in mind.
HuffPost spoke to a health care provider concerning the examine’s findings, and he mentioned they make sense.
“Walking and diet are two of the simplest ways we know to boost BDNF, a key protein that helps brain cells grow, repair and communicate,” mentioned Dr. Alexander Zubkov, a neurologist and board advisory member of 1MD Diet who makes a speciality of neurodegenerative problems and practical medication. “Higher BDNF levels are strongly linked to better memory and slower cognitive decline.”
The alternative holds, too: A lower in BDNF is commonly seen in individuals who have neurological circumstances similar to Alzheimer’s, in response to a 2015 examine in Archives of Medical Science.
However what does “delaying Alzheimer’s” even imply on this case? And the way a lot strolling and which meals are most useful? Forward, we’ll reply these questions and extra with insights from the examine and Zubkov.
What does “delaying Alzheimer’s” even imply?
Is “delaying Alzheimer’s” the identical as stopping dementia ailments utterly, or can it solely be utilized to people who find themselves at the moment or about to develop the situation?
“When we talk about ‘delaying Alzheimer’s,’ we’re not talking about preventing the disease entirely,” Zubkov mentioned. “We’re talking about slowing how quickly the symptoms appear or progress.”
For somebody who’s beginning to expertise early modifications of their mind, he continued, that might imply a number of additional years of clear considering and independence. That’s vital.
How does strolling generate BDNF?
As talked about, strolling is a vital method to improve BDNF expression. A 2025 examine in Mind Sciences reported that strolling, significantly at reasonable to excessive intensities, will increase BDNF ranges, particularly proper after the train. It additionally discovered that strolling elevated BDNF by 11%.
However how does that occur?
“Something as basic as a brisk daily walk increases blood flow and oxygen to the brain, which naturally stimulates BDNF release,” Zubkov defined.
How a lot do you have to stroll a day to delay Alzheimer’s?
Zubkov mentioned there’s no “one magic number” of steps, however he’s seen analysis constantly assert a sure vary.
“Most data points to about 7,000 to 8,000 steps a day as a realistic sweet spot for brain and heart health,” he mentioned. That’s roughly three to 4 miles, or an hour to somewhat over an hour, of strolling.
The tempo issues, too. He inspired aiming for a brisk tempo — aka, quick sufficient you could discuss, however not sing — for optimum advantages.
Moreover, the examine discovered optimistic outcomes with each acute and long-term train. So, attempt to maintain your train constant, however don’t quit if you happen to skip a number of days. Each strolling session counts.
What meals will help delay Alzheimer’s illness?
Diet is one other key piece, although maybe not as key as strolling. In response to the unique examine talked about, researchers want extra and constant info on probably the most helpful dietary components and the way totally different meals have an effect on totally different biomarkers (the latter consists of sure proteins, blood strain and tumors, for instance).
Moreover, it’s necessary to notice that almost all present analysis appears to be like at a mixture of things, not food regimen alone. “Pairing [walking] with nutrient-rich foods … gives the brain the building blocks it needs to stay resilient,” Zubkov mentioned.
With that mentioned, information about brain-healthy meals does exist. The examine discovered optimistic outcomes with the MIND-diet, or the Mediterranean-DASH Intervention for Neurodegenerative Delay. It’s a hybrid of the Mediterranean food regimen and the Dietary Approaches to Cease Hypertension (DASH) antihypertensive food regimen.
The MIND-diet consists of complete grains; darkish, leafy, inexperienced greens; nuts; olive oil; berries; and even crimson wine, amongst different meals and drinks.
Zubkov really helpful a number of key vitamins: omega-3s, antioxidants and polyphenols. Extra particularly, he inspired folks to eat fatty fish, walnuts, leafy greens and berries, and to drink inexperienced tea.
Are there different methods to generate BDNF?
The opposite ideas Zubkov shared are the everyday self-care suggestions you’ve heard out of your physician: cardio train, resistance coaching, high quality sleep and stress discount. Right here’s a glimpse into what every of these can appear to be:
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Cardio train: dancing, swimming, the elliptical, biking, operating
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Resistance coaching: push-ups, squats, lunges, planks, utilizing free weights
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High quality sleep: round six to eight hours, and never “junk sleep,” aka too little or not strong sleep
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Stress discount: deep respiration, speaking to buddies, meditation, listening to music
He added that some early analysis is peptides, or constructing blocks of proteins, similar to Semax, Selank and Dihexa, in terms of influencing BDNF. However beware: “These are still experimental and should only be used under medical supervision,” Zubkov clarified.
Let’s maintain it easy: If you wish to delay Alzheimer’s onset, deal with strolling and including nutritious meals, similar to walnuts, complete grains and darkish inexperienced greens, into your food regimen. As each research and docs will let you know, these every day habits have a big influence in your well being.
