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Yahoo
6 days ago
- Health
- Yahoo
Researchers Discovered Two Basic Habits That Can Prevent Alzheimer's, And My Aging Millennial Brain Is Paying Attention
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. Related: '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? Related: 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? Related: 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? Related: 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 article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
Yahoo
6 days ago
- Health
- Yahoo
Researchers Discovered Two Basic Habits That Can Prevent Alzheimer's, And My Aging Millennial Brain Is Paying Attention
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. Related: '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? Related: 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? Related: 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? Related: 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 article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
Buzz Feed
6 days ago
- Health
- Buzz Feed
Two Simple Habits That May Delay Alzheimer's Disease
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. '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? 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. 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? 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. 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. HuffPost.
CNET
03-06-2025
- Health
- CNET
Humidifier vs. Purifier: We Asked Medical Experts Which Is Better for Allergies
Spring is a common time for both indoor and outdoor allergies, which makes it essential to take measures that can make your environment as healthy and safe as possible. There are a few home tech gadgets to consider when trying to protect yourself from indoor allergies. We spoke to allergy and medical experts, and they both say an air purifier or humidifier can be effective. Humidifiers, though, if used improperly, can cause more harm than good. "If there is too much humidity in a room, it can promote the growth of dust mites and mold," said Brian Greenberg, an allergist, immunologist and scientific advisor to 1MD Nutrition. "Air purifiers filter the air of allergens, so they are more effective at reducing and preventing allergy symptoms," says Dr. Purvi Parikh, an allergist with Allergy and Asthma Network. Here's what you need to know. Air purifiers purifiers and humidifiers work in very different ways. Air purifiers are generally considered very helpful for environmental allergies. "In general, air purifiers work by taking air in through a variety of filters and then sending it out particle-free. There are five basic types of filters -- electrostatic, ionizer, ozone, UV and HEPA. HEPA air purifiers are the most effective and are made by a wide range of companies," said Dr. Greenberg. The better the filter inside the air purifier, the stronger the airflow and the more the filter can remove from the surrounding environment. Typically, these filters need to be replaced or cleaned periodically for optimal function and to notice a substantial reduction in allergy are devices that either boil water or spray a fine mist of water into the environment in small droplets or vapor so that the air has a higher moisture level. Those who suffer from allergies often experience uncomfortable nasal passages and itchy eyes anyway, and dry air can exacerbate these feelings, as well as trigger asthma symptoms and eczema. For this reason, people living in dry environments sometimes experience symptom relief when they incorporate a humidifier into their environment. Do air purifiers really help allergies? Michael Heim/EyeEm/Getty Air purifiers have been studied and found effective at reducing some indoor allergens. "Air purifiers filter the air of allergens, so they are more effective at reducing and preventing allergy symptoms," says Dr. Parikh. The key metric to consider is the total size of the space relative to the recommended size for the air purifier for allergies that you've chosen. A small desktop purifier may have a negligible impact on a large open-plan office. Still, a robust air purifier in each room where you spend time can keep the space's particulates down to a noticeable degree if you have indoor allergies. It's also worth making sure that you place it in the best location for an air purifier where you'll benefit from it most. An excellent first step is to consider the space where you typically suffer most from indoor allergies, such as the bedroom while sleeping. Try an appropriately sized air purifier with a HEPA filter with the doors closed in that space for a few nights when you typically have indoor allergies, and see if your breathing and other symptoms are improved. At a minimum, air purifiers don't have any significant downsides, though some can emit a noticeable sound. Would a humidifier help with allergies? Humidifiers add moisture to the air, either by heating water to create steam (often called a warm mist humidifier) or by spraying tiny droplets of room-temperature water into the air (often called a cool mist humidifier). "In extremely dry climates, that can be helpful to moisten the mucous membranes of the respiratory tract, preventing dryness and irritation," explains Dr. Greenberg. "They can, however, create some issues. If there is too much humidity in a room, it can promote the growth of dust mites and mold. And, the water chamber itself needs to be cleaned out daily; otherwise, it can become a mold reservoir." In general, humid air makes things like mold and mildew more likely to grow, meaning that a humidifier may actually make indoor allergies worse if you boost the humidity of the space too high. If you are choosing a first step for reducing indoor allergy symptoms, an air purifier will be a lower-maintenance solution. Adding a humidifier can help in very dry environments but requires some maintenance to avoid growing additional allergens. Skaman306/Getty Images If your indoor allergies have been tied to mold, you can still use a humidifier with these precautions: Most humidifiers designed for home use need to be cleaned weekly, with the water chamber itself emptied daily if all the water isn't used. This can be done according to the instructions that come with your humidifier, though many people use a weak acid like vinegar to remove mineral buildup and discourage growth in the humidifier's parts. On a monthly basis, it's recommended to do a full disinfecting cycle, like a scrub with a bleach solution or hydrogen peroxide. Time this cleaning cycle such that you never mix vinegar and bleach, making a dangerous chemical reaction you do not want to breathe. Consider using distilled water to discourage growth and mineral deposits on the humidifier that can be hard to clean. Give humidified areas in your home a chance to "dry out" between uses. If you use a humidifier to sleep during allergy season, for instance, you risk less mold growth if you let the humidity drop during the day by leaving the humidifier off and the door open to the rest of the home. The best solutions for indoor allergiesMinimizing indoor allergies doesn't stop at adding a humidifier or air purifier. Some major benefits can be gained by modifying your indoor environment in other ways: If you have central heating and cooling, checking and changing your filter every month removes some allergy-inducing particulates, reducing how hard your air purifier would need to work and making your air conditioner more efficient at the same time. Don't underestimate the impact of regular cleaning practices. "Wash your bedsheets once a week in hot water, clean and vacuum one to three times per week," said Dr. Parikh. She also mentions that keeping vigilant about leaks can prevent mold growth, and removing rugs and carpets in favor of easy-to-clean hard surfaces can further lower allergens. Keeping the windows closed during high pollen season can reduce pollen allergies, and keeping pets out of sleeping areas can help prevent pet-dander-related allergies at night. Encasing mattresses and pillows can discourage mold and dander from getting trapped in these upholstered materials, releasing them into your sleep air space. The Asthma & Allergy Friendly certification offers suggestions on air cleaners, filters, bedding options, and encasings that meet independent testing standards. Still, many other brands also exist that can help you reduce exposure to allergens in your mattress and pillows. According to Dr. Parikh, putting stuffed animals in a high-heat dryer for 20 minutes every week can diminish microbial growth and reduce allergen potential for children who play with them. Expert allergy tips The same behaviors that boost your immune system in other contexts can also be helpful for environmental allergies. Good sleep, regular exercise and eating a healthy diet rich in fruits, vegetables, whole grains and lean proteins will only benefit your indoor allergy journey. That being said, some allergens generate a strong response even in people who have taken appropriate steps to boost their immune system's health. LeafyPod Some people find that, if they aren't allergic to common house plants, adding indoor plants helps keep the air fresh in their homes. Environmental changes, as mentioned in this piece, are a major factor in reducing indoor allergies, but medical treatment can also help. "If you're very allergic, allergen immunotherapy (allergy shots) with a board-certified allergist may be a great treatment for you to desensitize yourself to your indoor allergens and thus become less allergic over time," said Dr. Parikh. Talk to your medical professional about whether your particular allergies are likely to respond well to allergy shots and whether that's the best next step. The bottom line Levoit If you suffer from indoor allergies, it's wise to experiment with environmental changes that can reduce symptoms or help your medication more effectively reduce your suffering during particular times for springtime allergies. Air purifiers can have a positive impact, reducing total particulate matter in your air if you size them appropriately to your space and opt for a highly effective filter like a HEPA filter. Humidifiers and allergies are a more complicated combo, with careful use potentially reducing the dry airway symptoms brought on by very dry environments. Casual use of a humidifier without proper maintenance can potentially increase humidity to the point where mold and dust mite growth increases. Failing to clean a humidifier properly can put minerals and mold spores into your air. With proper maintenance and an eye to reasonable humidity, however, even a humidifier can help mitigate the impact of indoor allergens.
