Latest news with #AlexanderZubkov
Yahoo
07-08-2025
- 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. 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Buzz Feed
06-08-2025
- 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.
Yahoo
10-07-2025
- Health
- Yahoo
The Best Foods For Your Brain Health After Age 40
Like most people over 40, I've noticed that my memory can sometimes be a little sluggish, and my mind doesn't always seem to be as quick and sharp as it was when I was, say, in my 20s. This cerebral slowdown is even more likely to be true for those of us who have other medical issues, particularly conditions like long COVID or menopause that can be notorious for causing 'brain fog.' I've mostly chalked this up to an inevitable part of getting older. But I never really stopped to consider that what I'm putting in my fridge or on my dinner plate might be partly to blame. Our brains, like many other parts of our bodies, undergo significant changes as we age. 'As we age, our brain naturally goes through changes,' said Dr. Alexander Zubkov, a board-certified neurologist and part of the Scientific Advisory Board of 1MD Nutrition. 'Blood flow to the brain tends to slow down, and there's often a gradual decline in neurotransmitter levels, especially those related to memory, mood, and focus — like dopamine, acetylcholine and serotonin.' Zubkov says oxidative stress and chronic low-grade inflammation, both of which are known contributors to cognitive decline, also build up over time. On the upside, age can also bring some positive changes to our cognitive abilities. 'As we get older, learning and memory tend to become more difficult,' said Yuko Hara, the director of aging and Alzheimer's prevention at the Alzheimer's Drug Discovery Foundation (ADDF). 'However, not everything goes downhill with aging. Vocabulary increases with age, and so does wisdom. Crystallized intelligence (the total knowledge gained over time) increases with age, allowing older people to reflect on and examine situations more effectively and to make informed decisions.' Our diet affects virtually every part of our body, including our brain. 'A healthy diet is important for brain function and cognitive health,' Hara said. She says you can maximize the positive ways a healthy diet influences brain health by incorporating foods with antioxidant and anti-inflammatory properties into your diet. Zubkov says a nutrient-dense diet 'provides the building blocks for neurotransmitters, supports cellular repair, reduces inflammation, and protects against oxidative damage.' Experts have recommendations for foods you might want to include on your grocery list to help support your brain health. Registered dietitian nutritionist (RDN) Lauren Manaker cites these foods that are known for their brain-boosting benefits: True tea — which, unlike herbal tea, is derived from the Camellia sinensis plant — includes varieties such as green tea, black tea, white tea and oolong tea. Manaker says this kind of tea is a natural source of antioxidants like catechins and flavonoids, which help protect brain cells from oxidative stress and inflammation. In addition, she notes, true tea contains L-theanine — an amino acid that helps you relax without feeling drowsy — and caffeine, which enhances alertness and cognitive performance. 'Together, these elements may support focus, memory, and overall mental clarity.' Studies have shown that frequent tea consumption, particularly drinking green tea, can have a positive cognitive effect on older people. Manaker says it's fitting that walnuts look somewhat like tiny brains — take it as a hint from Mother Nature that this tree nut is good for our brain. 'Walnuts are often hailed as a superfood for brain health due to the nutrients they naturally contain, including antioxidants and magnesium,' Manaker said. Walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acids, Manaker said, adding that data shows that higher levels of ALA in the blood were linked to better energy usage in brain regions typically affected in Alzheimer's Disease (AD). These links were even stronger in individuals carrying certain genetic markers for AD risk. Mushrooms are increasingly recognized as a superfood for brain health, Manaker said, thanks to their rich nutritional profile and unique compounds. This includes ergothioneine, a powerful antioxidant and anti-inflammatory agent. 'Ergothioneine helps protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases,' Manaker said. 'Additionally, mushrooms contain essential nutrients like B vitamins and amino acids, which support overall brain function and energy metabolism.' Other foods that Zubkov recommends for supporting brain health include fatty fish like salmon and sardines, which are rich in omega-3 DHA, considered essential for brain cell structure; blueberries, because they're packed with anthocyanins, which fight oxidative stress and improve memory; and leafy greens like spinach and kale, which are high in folate, vitamin K, and lutein, all linked to slower cognitive decline. Some foods, on the other hand, may not be so beneficial for your brain health — and may not be great for your health overall — so you may want to limit their role in your daily diet. Dr. Joshua Helman, a Harvard-trained physician specializing in reversing and preventing cognitive decline, easily identifies one category of foods of concern. 'Highly processed foods, especially those high in added sugars, refined grains, trans fats, and omega-6–heavy oils, promote inflammation and insulin resistance in the brain.' Helman notes this connection between unhealthy processed foods and cognitive health has led some researchers to refer to Alzheimer's as 'type 3 diabetes.' 'I also advise people to be cautious with foods high in sodium, nitrates or artificial additives,' Helman said. 'These can contribute to vascular damage, which is a major driver of cognitive impairment. Many people are surprised to learn that even moderate exposure to pesticides, plastics, and heavy metals in food and water can interfere with memory and focus over time.' Nutritionists Rank The Best (And Worst) Packaged Deli Meats For Your Health Doctors Who Specialize In Women's Health Share The 9 Things They Would Never, Ever Do 11 Foods Experts Say Can Boost Your Brain Health And Help Ward Off Dementia
Yahoo
07-07-2025
- Health
- Yahoo
The Best Foods For Your Brain Health After Age 40
Like most people over 40, I've noticed that my memory can sometimes be a little sluggish, and my mind doesn't always seem to be as quick and sharp as it was when I was, say, in my 20s. This cerebral slowdown is even more likely to be true for those of us who have other medical issues, particularly conditions like long COVID or menopause that can be notorious for causing 'brain fog.' I've mostly chalked this up to an inevitable part of getting older. But I never really stopped to consider that what I'm putting in my fridge or on my dinner plate might be partly to blame. Our brains, like many other parts of our bodies, undergo significant changes as we age. 'As we age, our brain naturally goes through changes,' said Dr. Alexander Zubkov, a board-certified neurologist and part of the Scientific Advisory Board of 1MD Nutrition. 'Blood flow to the brain tends to slow down, and there's often a gradual decline in neurotransmitter levels, especially those related to memory, mood, and focus — like dopamine, acetylcholine and serotonin.' Zubkov says oxidative stress and chronic low-grade inflammation, both of which are known contributors to cognitive decline, also build up over time. On the upside, age can also bring some positive changes to our cognitive abilities. 'As we get older, learning and memory tend to become more difficult,' said Yuko Hara, the director of aging and Alzheimer's prevention at the Alzheimer's Drug Discovery Foundation (ADDF). 'However, not everything goes downhill with aging. Vocabulary increases with age, and so does wisdom. Crystallized intelligence (the total knowledge gained over time) increases with age, allowing older people to reflect on and examine situations more effectively and to make informed decisions.' Our diet affects virtually every part of our body, including our brain. 'A healthy diet is important for brain function and cognitive health,' Hara said. She says you can maximize the positive ways a healthy diet influences brain health by incorporating foods with antioxidant and anti-inflammatory properties into your diet. Zubkov says a nutrient-dense diet 'provides the building blocks for neurotransmitters, supports cellular repair, reduces inflammation, and protects against oxidative damage.' Experts have recommendations for foods you might want to include on your grocery list to help support your brain health. Registered dietitian nutritionist (RDN) Lauren Manaker cites these foods that are known for their brain-boosting benefits: True tea — which, unlike herbal tea, is derived from the Camellia sinensis plant — includes varieties such as green tea, black tea, white tea and oolong tea. Manaker says this kind of tea is a natural source of antioxidants like catechins and flavonoids, which help protect brain cells from oxidative stress and inflammation. In addition, she notes, true tea contains L-theanine — an amino acid that helps you relax without feeling drowsy — and caffeine, which enhances alertness and cognitive performance. 'Together, these elements may support focus, memory, and overall mental clarity.' Studies have shown that frequent tea consumption, particularly drinking green tea, can have a positive cognitive effect on older people. Manaker says it's fitting that walnuts look somewhat like tiny brains — take it as a hint from Mother Nature that this tree nut is good for our brain. 'Walnuts are often hailed as a superfood for brain health due to the nutrients they naturally contain, including antioxidants and magnesium,' Manaker said. Walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acids, Manaker said, adding that data shows that higher levels of ALA in the blood were linked to better energy usage in brain regions typically affected in Alzheimer's Disease (AD). These links were even stronger in individuals carrying certain genetic markers for AD risk. Mushrooms are increasingly recognized as a superfood for brain health, Manaker said, thanks to their rich nutritional profile and unique compounds. This includes ergothioneine, a powerful antioxidant and anti-inflammatory agent. 'Ergothioneine helps protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases,' Manaker said. 'Additionally, mushrooms contain essential nutrients like B vitamins and amino acids, which support overall brain function and energy metabolism.' Other foods that Zubkov recommends for supporting brain health include fatty fish like salmon and sardines, which are rich in omega-3 DHA, considered essential for brain cell structure; blueberries, because they're packed with anthocyanins, which fight oxidative stress and improve memory; and leafy greens like spinach and kale, which are high in folate, vitamin K, and lutein, all linked to slower cognitive decline. Some foods, on the other hand, may not be so beneficial for your brain health — and may not be great for your health overall — so you may want to limit their role in your daily diet. Dr. Joshua Helman, a Harvard-trained physician specializing in reversing and preventing cognitive decline, easily identifies one category of foods of concern. 'Highly processed foods, especially those high in added sugars, refined grains, trans fats, and omega-6–heavy oils, promote inflammation and insulin resistance in the brain.' Helman notes this connection between unhealthy processed foods and cognitive health has led some researchers to refer to Alzheimer's as 'type 3 diabetes.' 'I also advise people to be cautious with foods high in sodium, nitrates or artificial additives,' Helman said. 'These can contribute to vascular damage, which is a major driver of cognitive impairment. Many people are surprised to learn that even moderate exposure to pesticides, plastics, and heavy metals in food and water can interfere with memory and focus over time.' Nutritionists Rank The Best (And Worst) Packaged Deli Meats For Your Health Doctors Who Specialize In Women's Health Share The 9 Things They Would Never, Ever Do 11 Foods Experts Say Can Boost Your Brain Health And Help Ward Off Dementia
