A study published in June 2025 in Molecular Neurodegeneration suggests that engaging in regular exercise and maintaining a nutritious diet could significantly delay the onset of Alzheimer’s disease. The research highlights that “up to 45% of dementia risk can be attributed to modifiable risk factors,” particularly those related to physical activity and dietary choices. These habits are believed to enhance the levels of brain-derived neurotrophic factor (BDNF), a protein essential for neuroplasticity, which supports the brain’s capacity to adapt, learn, and retain information.
Dr. Alexander Zubkov, a neurologist and member of the board of advisors at 1MD Nutrition, responded to the study’s findings, affirming their validity. “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,” Zubkov stated. He pointed out that higher levels of BDNF are closely associated with improved memory and a slower decline in cognitive abilities.
Conversely, a decrease in BDNF levels is often observed in individuals with neurological disorders, including Alzheimer’s, as indicated by a 2015 study published in Archives of Medical Science. But what does it actually mean to “delay Alzheimer’s”? According to Zubkov, this concept pertains more to slowing the manifestation and progression of symptoms rather than full prevention. He explained, “When we talk about ‘delaying Alzheimer’s,’ we’re not talking about preventing the disease entirely. We’re talking about slowing how quickly the symptoms appear or progress,” which could result in additional years of cognitive clarity for those starting to notice early changes in their brain function.
A 2025 study published in Brain Sciences highlighted the benefits of walking for increasing BDNF, noting that moderate to high-intensity walking boosts BDNF levels right after the exercise, with an increased production of 11%. Zubkov elaborated on this process: “Something as basic as a brisk daily walk increases blood flow and oxygen to the brain, which naturally stimulates BDNF release.”
Regarding daily walking, Zubkov indicated that while there’s no definitive “magic number” of steps, research generally supports a target of 7,000 to 8,000 steps a day, equating to approximately three to four miles. He advised maintaining a brisk pace, ensuring it’s fast enough to support conversation yet not to the extent of singing.
Nutrition also plays a critical role in decreasing Alzheimer’s risk, though it may not be as impactful as physical activity. The study indicated a need for further research into the specific dietary components that contribute to brain health. Zubkov emphasized that “pairing [walking] with nutrient-rich foods… gives the brain the building blocks it needs to stay resilient.”
The MIND diet, combining elements of the Mediterranean diet and the DASH diet, has shown promise in promoting brain health. The MIND diet encourages consumption of whole grains, dark leafy greens, nuts, olive oil, berries, and even moderate red wine. Zubkov highlighted specific nutrients beneficial for brain health, including omega-3 fatty acids, antioxidants, and polyphenols, recommending fatty fish, walnuts, leafy greens, berries, and green tea.
Additional strategies for enhancing BDNF production include traditional wellness advice: engaging in various forms of aerobic exercise, incorporating resistance training, ensuring quality sleep, and managing stress. For example, aerobic exercises might involve dancing or running, while effective resistance training could include push-ups or weightlifting. Quality sleep should ideally range from six to eight hours without disturbances, and stress management can be achieved through deep breathing or social interaction.
Emerging research is also exploring peptides, such as Semax, Selank, and Dihexa, for their potential influence on BDNF levels, yet Zubkov urged caution, noting, “These are still experimental and should only be used under medical supervision.”
