A recent study found that up to 45% of dementia risk can be attributed to modifiable risk factors like exercise and diet. Exercise boosts brain-derived neurotrophic factor (BDNF), a protein that aids neuroplasticity, or the brain’s ability to adapt, learn, and remember. Walking is particularly effective in increasing BDNF levels, with moderate to high-intensity walking showing significant results.
According to Dr. Alexander Zubkov, a neurologist who specializes in neurodegenerative disorders and functional medicine, higher BDNF levels are strongly linked to better memory and slower cognitive decline. To achieve this, he recommends aiming for 7,000 to 8,000 steps per day at a brisk pace. The study also found positive results with both acute and long-term exercise.
In terms of diet, researchers need more information on the most beneficial factors, but certain foods can provide essential nutrients. Dr. Zubkov suggests focusing on nutrient-rich foods like whole grains, dark green vegetables, nuts, olive oil, berries, and fatty fish. Omega-3s, antioxidants, and polyphenols are also key nutrients to prioritize.
While walking and eating nutritious foods can have a significant impact on health, it’s essential to note that “delaying Alzheimer’s” doesn’t mean preventing the disease entirely. It means slowing the progression of symptoms or extending clear thinking and independence for a few extra years. Consistency is crucial, with every walking session counting towards overall benefits.
Source: https://www.buzzfeed.com/ashleybroadwater1/study-how-to-delay-alzheimers-disease