Researchers Discovered Two Basic Habits That Can Prevent Alzheimer's, And My Aging Millennial Brain Is Paying Attention

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7 days ago

Can delaying a disease as monstrous as Alzheimer's be as simple as walking and eating nutritious foods? To some degree, yes.
A June 2025 study in Molecular Neurodegeneration assessed this topic and concluded that 'up to 45% of dementia risk can be attributed to modifiable risk factors,' namely exercise and diet. What happens, the study explained, is that those two habits boost BDNF, or brain-derived neurotrophic factor. BDNF is a protein that aids neuroplasticity, or the brain's ability to adapt, learn and remember.
HuffPost spoke to a doctor about the study's findings, and he said they make sense.
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'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,' said Dr. Alexander Zubkov, a neurologist and board advisory member of 1MD Nutrition who specializes in neurodegenerative disorders and functional medicine. 'Higher BDNF levels are strongly linked to better memory and slower cognitive decline.'
The opposite holds, too: A decrease in BDNF is often seen in people who have neurological conditions such as Alzheimer's, according to a 2015 study in Archives of Medical Science.
But what does 'delaying Alzheimer's' even mean in this case? And how much walking and which foods are most helpful? Ahead, we'll answer those questions and more with insights from the study and Zubkov.
What does 'delaying Alzheimer's' even mean?
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Is 'delaying Alzheimer's' the same as preventing dementia diseases completely, or can it only be applied to people who are currently or about to develop the condition?
'When we talk about 'delaying Alzheimer's,' we're not talking about preventing the disease entirely,' Zubkov said. 'We're talking about slowing how quickly the symptoms appear or progress.'
For someone who's starting to experience early changes in their brain, he continued, that could mean a few extra years of clear thinking and independence. That's significant.
How does walking generate BDNF?
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As mentioned, walking is a crucial way to increase BDNF expression. A 2025 study in Brain Sciences reported that walking, particularly at moderate to high intensities, increases BDNF levels, especially right after the exercise. It also found that walking increased BDNF by 11%.
But how does that happen?
'Something as basic as a brisk daily walk increases blood flow and oxygen to the brain, which naturally stimulates BDNF release,' Zubkov explained.
How much should you walk a day to delay Alzheimer's?
Zubkov said there's no 'one magic number' of steps, but he's seen research consistently assert a certain range.
'Most data points to about 7,000 to 8,000 steps a day as a realistic sweet spot for brain and heart health,' he said. That's roughly three to four miles, or an hour to a little over an hour, of walking.
The pace matters, too. He encouraged aiming for a brisk pace — aka, fast enough that you can talk, but not sing — for maximum benefits.
Additionally, the study found positive results with both acute and long-term exercise. So, try to keep your exercise consistent, but don't give up if you skip a few days. Every walking session counts.
What foods can help delay Alzheimer's disease?
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Nutrition is another key piece, though perhaps not as key as walking. According to the original study mentioned, researchers need more and consistent information on the most beneficial dietary factors and how different foods affect different biomarkers (the latter includes certain proteins, blood pressure and tumors, for example).
Additionally, it's important to note that most current research looks at a combination of factors, not diet alone. 'Pairing [walking] with nutrient-rich foods … gives the brain the building blocks it needs to stay resilient,' Zubkov said.
With that said, knowledge about brain-healthy foods does exist. The study found positive results with the MIND-diet, or the Mediterranean-DASH Intervention for Neurodegenerative Delay. It's a hybrid of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) antihypertensive diet.
The MIND-diet includes whole grains; dark, leafy, green vegetables; nuts; olive oil; berries; and even red wine, among other foods and beverages.
Zubkov recommended a few key nutrients: omega-3s, antioxidants and polyphenols. More specifically, he encouraged people to eat fatty fish, walnuts, leafy greens and berries, and to drink green tea.
Are there other ways to generate BDNF?
The other tips Zubkov shared are the typical self-care recommendations you've heard from your doctor: aerobic exercise, resistance training, quality sleep, and stress reduction. Here's a glimpse into what each of those can look like:
Aerobic exercise: dancing, swimming, the elliptical, cycling, running
Resistance training: push-ups, squats, lunges, planks, using free weights
Quality sleep: around six to eight hours, and not 'junk sleep,' aka too little or not solid sleep
Stress reduction: deep breathing, talking to friends, meditation, listening to music
He added that some early research is looking at peptides, or building blocks of proteins, such as Semax, Selank, and Dihexa, when it comes to influencing BDNF. But beware: 'These are still experimental and should only be used under medical supervision,' Zubkov clarified.
Let's keep it simple: If you want to delay Alzheimer's onset, focus on walking and adding nutritious foods, such as walnuts, whole grains and dark green vegetables, into your diet. As both studies and doctors will tell you, these daily habits have a significant impact on your health.This article originally appeared on HuffPost.
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