New Study Identifies 2 Simple Habits That Can Delay Alzheimer’s Disease
Can something as simple as walking every day and eating nutritious food really help delay Alzheimer’s disease? A new study says yes — and doctors agree it makes total sense.
The Study in a Nutshell
A June 2025 study published in Molecular Neurodegeneration found that up to 45% of dementia risk could be linked to modifiable lifestyle habits, mainly exercise and diet. The key player behind this benefit? A brain protein called BDNF (brain-derived neurotrophic factor), which helps your brain learn, remember, and adapt.
Why BDNF Matters
According to Dr. Alexander Zubkov, a neurologist and expert in brain health, “Walking and diet are two of the simplest ways to boost BDNF. And higher BDNF levels mean better memory and slower mental decline.”
On the flip side, lower BDNF levels are often seen in people with Alzheimer’s and other neurological conditions.
What Does “Delaying Alzheimer’s” Really Mean?
Let’s be clear: delaying Alzheimer’s doesn’t mean preventing it completely.
Instead, it means slowing down how quickly symptoms show up or worsen.
Dr. Zubkov explains: “Even a few extra years of clear thinking and independence can make a big difference for people at risk.”
Walking: The Easiest Brain Booster
Walking isn’t just good for your heart — it’s also great for your brain.
A 2025 study in Brain Sciences found that walking, especially at moderate to high intensity, increases BDNF levels by about 11%, especially right after a walk.
“Brisk walking increases blood flow and oxygen to the brain,” says Dr. Zubkov. “That’s what stimulates BDNF.”
How much should you walk?
There’s no perfect number, but 7,000–8,000 steps a day — about an hour of walking — seems ideal.
Go at a pace where you can talk but not sing for maximum benefits.
And don’t worry if you miss a day — every walk counts.
What Should You Eat to Protect Your Brain?
While walking is a top priority, diet still plays a big role in brain health.
The study pointed to the MIND diet — a combination of the Mediterranean diet and the DASH diet.
This brain-friendly eating plan includes:
- Leafy greens
- Whole grains
- Nuts
- Berries
- Olive oil
- Fatty fish
- Even a little red wine
Dr. Zubkov also highlights the importance of:
- Omega-3s (from fatty fish and walnuts)
- Antioxidants and polyphenols (found in berries, green tea, and leafy greens)
Together with regular walking, these foods give your brain the fuel it needs to stay sharp and resilient.
The Bottom Line
You don’t need complicated treatments to take care of your brain. Just move your body and nourish it well.
These simple, everyday habits could help delay Alzheimer’s, giving you more years of clear thinking and independence.
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