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Anthea Rowan

This is the 77th instalment in a series on dementia, including the research into its causes and treatment, advice for carers, and stories of hope.
Thousands of scientific studies confirm the benefits of walking, one of the most extensively researched forms of physical activity due to its accessibility and broad health impacts.
We know it is good for us: the contemporary puzzle is how, and how much, walking is best.
New research shows that we do not need to take as many steps as previously thought to reap significant rewards.
Researchers from Massachusetts General Hospital and Harvard University in the US recently collaborated on a study to explore how many steps made a difference to brain health.
Dr Wendy Yau Wai-ying and Dr Jasmeer Chhatwal examined older adults who had normal cognitive function, but whose brains contained varying levels of amyloid – a protein build-up considered the earliest hallmark of Alzheimer’s.
Amyloid is the first protein to accumulate, but tau is the protein more closely tied to the actual memory decline seen in Alzheimer’s. Tau spread and memory-related cognitive decline generally occur only when amyloid is already present.
“We showed that higher daily step counts were associated with slower tau accumulation and cognitive decline among individuals who already had elevated amyloid at [the start],” Yau says.

Participants were divided into four groups according to their activity levels.
Those who were very inactive – who took fewer than about 3,000 steps per day – showed faster accumulation of tau protein and faster cognitive decline over time.
Those that had modest activity levels, of about 3,000 to 5,000 steps per day, had slower changes in tau and cognition compared with those who did nothing.
Those who averaged more than 5,000 steps a day showed even further slowing in tau build-up and cognitive decline, though the benefit ceiling seemed to be at about 7,500 steps. Doing more than this did not result in further benefit.
This suggests that potential benefits for brain health may begin well below the popular 10,000-step target.
The origin of that rather arbitrary goal likely originated from a Japanese marketing campaign in the 1960s for a pedometer called “Manpo-kei”, meaning “10,000-step meter”.

Seeing associations like this is encouraging, Yau says, “because it may represent a window of time when we may have the greatest impact in slowing disease progression”.
There are several reasons why physical activity may be linked to slower tau accumulation.
Exercise improves blood flow to the brain, which is known to be reduced early in Alzheimer’s disease. Physical activity may also help reduce inflammation, another key process involved in Alzheimer’s progression.
Exercise also increases the release of neuroprotective factors such as brain-derived neurotrophic factor (BDNF) – a protein that promotes neurons’ survival, growth and function – and muscle hormones such as irisin, which have been shown in animal studies to reduce tau build-up.
Sports therapist Gill Stewart, 67, has been walking with intention for half her life.
“In my 30s I was a runner and triathlete but I was aware that it was not good for posture or overall health,” she says.
After a move to the French Alps, she realised that she could reap fitness benefits from walking while enjoying nature at the same time.

Stewart is not keen on counting steps, though. “I like a walk to be a walk and not take the brain to anything that involves screens or maths.”
The studies on step counts are valid in terms of health benefits, she says, but she worries the headlines about step counts can be confusing.
A walking regime, she says, needs to include some steady, longer walks. There is no need to achieve 10,000 steps if time is short or you cannot manage it; 3,000 is OK. What is more important is to add bursts of brisk walking.
“I base my advice on the quality of the steps taken over a week because I want people to enjoy every step and not feel they must do it,” she says.
Stewart devised the Walx Total Body Walking Programme, which she describes in her new book, Walk this Way.

She talks about three levels of pace:

Postural Pace – going at a fairly gentle pace where you are relaxed, able to chat and feel in control of your breathing.


Purposeful Pace – picking up the pace a bit, adding some increased movements like arm swings. You should still be able to talk, but it should feel a bit harder as you will need to catch your breath a bit in between. “You’ll be ‘glowing’ too.”


Performance Pace – getting the heart pumping and breaking into a sweat. There should be an increased range of movement in both stride and arm swing. Talking will be harder. Between bursts of speed, you need to take breaks to recover.

Stewart recommends using walking poles, especially for older people.
“I always advise using two to avoid any leaning or imbalance, and ideally those which promote a good wrist angle and light grip,” she says.
“Good poles engage the core, promote good posture, help with upper body rotation and keep the upper body joints and muscles in good shape. They also help with stability, and if used properly, can provide forward propulsion and reduce the strain on knees and hips.”
She adds that poles “help with confidence and we see people walking further and faster because walking feels easier and more pleasant”.
Walking can be a great opportunity for older people to socialise, she says, “meeting others and gaining more than just physical benefits makes the difference”.
Even people who have skipped a weekly walk often join the group at the end for coffee. “That means the interaction is valuable to them,” Stewart says – and for their brain health.
Stewart is adamant that walking should be fun, and she aims to make walks just that.
“Recently we used silent disco headphones to bring in memory music while walking,” she says, referring to familiar tunes that remind us of happy moments.
Recent research found that this music can ward off cognitive decline.

Whether you are new to walking or a seasoned hiker, all walking is good. Even short, consistent bouts of physical activity can benefit brain health, Yau says, according to her team’s findings.
The key is to set modest and realistic goals to start with, she says, such as standing up and walking during TV commercials; parking further away from the shopping centre than you might do normally; or catching up with a friend on a walk instead of sitting down over a coffee.
Over time, these small changes can build into lasting habits that improve brain and overall health.
“For people who are currently sedentary, every additional step counts,” Yau says.
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Wellness

How many steps to walk for minimum brain health decline, according to new study

Sports therapist Gill Stewart walks with her dog Bessie. Walking - and physical activity in general - slows the accumulation in the brain of tau, a protein closely tied to the memory decline seen in Alzheimer’s. Photo: Gill Stewart

Researchers Dr Jasmeer Chhatwal and Dr Wendy Yau found that walking was linked to a slower build-up of tau in the brain, a marker for Alzheimer’s disease. Photo: Dr Wendy Yau

The 10,000-step goal can be traced back to advertisements for a Japanese pedometer in the 1960s.

Sports therapist Gill Stewart, 67, is a former triathlete and runner who has written a book offering advice on walking for health. Photo: Gill Stewart

The cover of Gill Stewart’s book, Walk This Way: Practical walking ideas for fitness, health and happiness. Photo: Bloomsbury

Catching up with a friend on a walk is good for your brain and keeps you socially connected – good ways to stave up dementia, according to research. Photo: Shutterstock

After a break-up, Beijing-born tech-turned-ultrarunner plans AI-backed Silk Road trek

Ria Xi shows girls “they can go out and do hard things” on her run on the Sinai Trail in Egypt, in January 2025. Photo: Jack Lawes

Ria Xi with some new friends in the town of Dahab in South Sinai, Egypt. Photo: Instagram/whereisriax

Xi stops to refuel on her desert run on the Sinai Trail in Egypt. Photo: Instagram/whereisriax

Xi takes a selfie on the Tour du Mont Blanc that winds through France, Italy and Switzerland. Photo: Instagram/whereisriax

Xi was filled with misgivings when she started the 9 Dragons ultra race in Hong Kong, just a month after completing her gruelling Egyptian trek. She finished 8th in the women’s category, 31st overall. Photo: Instagram/whereisriax

How losing 41kg in 7 months saw Hongkonger go from panic attack to best shape of his life

Meir Ben Tovim at 126kg (left) in 2020 and 85kg in June 2021. He describes how he lost 41kg in seven months and now does strength training, running and Hyrox. Photos: Instagram/run_with_me_ir

Meir Ben Tovim gained a lot of weight during the pandemic as a result of unhealthy eating habits. Photo: Meir Ben Tovim

Ben Tovim warms up on a visit to Sydney, Australia, in December 2022, ahead of a run. Photo: Meir Ben Tovim

Ben Tovim now trains at Coastal Fitness in Causeway Bay. Photo: Meir Ben Tovim

Ben Tovim on his first race in Hong Kong after a two-week quarantine during the pandemic. Photo: Action Asia

Ben Tovim (right) takes part in the Ultra-Trail Australia (UTA) 50km ultra-race in the Blue Mountains, in October 2024, with a friend. Photo: Meir Ben Tovim

Ben Tovim finishes the Hyrox challenge in Hong Kong in 2023. Photo: Hyrox

Health benefits of walking: cancer and diabetes risk reduces, immune system strengthens – and as one couple found, it helped reverse brain disease

Raynor Winn’s husband Moth, as they complete their 1,609km journey along the length of Britain.&#xA;&#xA;CREDIT: Instagram / @raynor.winn

Regular brisk walking comes with all kinds of health benefits, from reduced cancer risk to improved circulation and a stronger immune system. Photo: Shutterstock

Raynor Winn in Aldeburgh, in the UK. Photo: Instagram / @raynor.winn

Professor Anthony Hannan, of the University of Melbourne’s Florey Institute of Neuroscience and Mental Health. Photo: Anthony Hannan

Raynor Winn’s husband Moth as they complete their journey along the length of Britain. Photo: Instagram / @raynor.winn

Moth and Raynor Winn on a walk through Iceland. Photo: Instagram / @raynor.winn

Yoga therapist and hiking guide Gabi Baumgartner. Photo: Gabi Baumgartner

Baumgartner hiking in Hong Kong. Photo: Gabi Baumgartner

Swollen, puffy face? You might have ‘moon face’. Experts explain, share how to reduce it

“Moon face” or “cortisol face”, a condition in which the face appears swollen and puffy, is a health concern that has been popping up online. Photo: Instagram/mamamiaaus

The most common cause of moon face is long-term use of corticosteroid medications. Photo: Shutterstock

Lifestyle

Health & Wellness

Health

Decoding dementia

How caring for a parent with dementia taught me about symptoms, prevention and why seeking out the latest research is so important

Author Anthea Rowan (right) with her mother.

Author Anthea Rowan (right) with her mother, who has Alzheimer’s disease, the most common type of dementia. Photo: Anthea Rowan

Anthea with her mother. Photo: Anthea Rowan

Studies suggest that regular exercise lowers the risk of cognitive decline by 35 per cent. Photo: Getty Images

Staying active can help prevent or delay the onset of dementia, studies suggest. Photo: Shutterstock

Why should you have a brain scan to test for dementia when there’s no cure? Knowing can help you delay its onset, neurologist says

It can be daunting to get a brain scan to test for signs of dementia, but a neurologist behind new research reveals the advantages of knowing early. Photo: Shutterstock

New research has found that dementia can be detected as early as nine years before symptoms manifest, and this could have significant implications for treatment. Photo: Shutterstock

Timothy Rittman, the neurologist who led the dementia research at Cambridge University. Photo: Cambridge University

A brain scan showing signs of dementia. Photo: Getty Images

Lizzie Perry, founder of This is Dementia, with her father, who was diagnosed with the disease at 58. Photo: This is Dementia

The approval in the US of a new drug that slows the onset of Alzheimer’s makes Rittman hopeful about the future of dementia treatment. Photo: Cambridge University

Why women are more likely to have dementia than men as they age, and how exercise and engagement can help lower your risk

Women may be at a greater risk of developing Alzheimer’s than men for a number of reasons: biological, societal or cultural. Experts suggest exercise and social engagement can help offset the risk. Photo: Getty Images

The spread of tau – the protein that clumps into the telltale tangles of dementia – may contribute to Alzheimer’s disease. Photo: Shutterstock

Female twins with a male co-twin were less likely to be diagnosed with dementia than female twins with a female co-twin. Photo: Shutterstock

Prenatal care and monitoring pregnant women’s health is key, as it may impact cognition and dementia risk in later life. Photo: Shutterstock

Taking regular exercise is key for women – and men – to reduce the risk of dementia. Photo: Shutterstock

How high or low blood pressure increases the risk of dementia, and why it’s never too late, or early, to adopt a healthy lifestyle to manage it

Having blood pressure that is too high or too low has been linked to a higher risk of dementia, but it’s never too late to start living a healthy lifestyle that will help maintain optimal blood pressure. Photo: Shutterstock


An optimal blood pressure reading, easily measured with a home device, is around 120/80. Photo: Shutterstock

Dr Ruth Peters was lead author of a study looking at the links between blood pressure and dementia. Photo: Dr Ruth Peters

It’s never too late, or too early, to start thinking about brain health and living a healthy lifestyle. Photo: Shutterstock

Problems with reasoning, planning, judgment, memory and other thought processes may result from damage caused by impaired blood flow to the brain – which may be brought on by high blood pressure. Photo: Shutterstock

6 dementia fighting tips from Dr Sanjay Gupta and Marc Milstein, experts on brain health – walk, talk, read, learn, relax, and eat and drink properly

We can protect ourselves against the risk of dementia with some simple lifestyle practices. Exercising (above), eating a good diet, drinking less alcohol, socialising, reading more and trying new things all help keep the brain sharp, say brain experts including Dr Sanjay Gupta. Photo: Shutterstock 

The cover of one of Dr Sanjay Gupta’s book. Photo: Simon & Schuster

The cover of Marc Milstein’s book. Photo: Marc Milstein

Drink alcohol mindfully and ask yourself why you are having that drink. Photo: Shutterstock

Learning new things creates new brain cell connections and helps keep your mind sharp. Photo: Shutterstock

Reading is good for brain health. Try to read a wide range of book styles, and join a book club to discuss with others what you are reading. Photo: Shutterstock

During sleep, our brains are restored and repaired, so relaxing is important if we’re going to get those seven hours of quality sleep. Photo: Shutterstock

Relationships keep us engaged, interested and interesting, and may help prevent dementia. Photo: Shutterstock

‘Like a light switch’: how sundowning syndrome affects dementia sufferers – and their carers; what it is and tips for how to cope

A person with dementia may experience “sundowning” syndrome - towards the end of the day they become more agitated, confused, panicked, resistant to instruction and restless. This affects their carers, too. Photo: Shutterstock

A person in bed, unable to sleep. Conservative estimates suggest about 20 per cent of dementia patients experience sundowning at some point.

Trey Todd is a neuroscientist at the University of Wyoming. Photo: Trey Todd

Sundowning was coined in 1987 by Lois Evans of Penn Nursing at Pennsylvania University. Photo: University of Pennsylvania

The pineal gland in our brain produces melatonin, which is what helps prompt us to sleep and awaken. In a broken system it is disrupted. Melatonin supplements might help fight sundowning. Photo: Shutterstock

Taking a patient with sundowning syndrome for a walk at a consistent time each day, morning or evening, may alleviate symptoms. Photo: Shutterstock

Getting out into the daylight early in the day is good for our sleep patterns, whether we have dementia or not. Photo: Shutterstock

Healthy marriage, healthy mind? Dementia risk lower for people married a long time, studies show; expert suggests why

Research suggests that people who have stayed married for a long time have a lower risk for dementia because they feel less lonely, are more likely to eat well and exercise more, and are more cognitively engaged. Photo: Shutterstock

Vegard Skirbekk is a researcher at the Norwegian Institute of Public Health. Photo: Norwegian Institute of Public Health

Anthea Rowan’s parents on their wedding day. Photo: courtesy of Anthea Rowan

A long-time married partner represents a security that provides a buffer against stressors. Photo: Shutterstock

Anthea Rowan and her husband on their wedding day. Photo: courtesy of Anthea Rowan

If you live with a partner long term, you are more likely to develop healthy daily patterns, to eat well and exercise more. Photo: Shutterstock

‘Dementia village’ that’s the first of its kind helps residents live normal lives, has a restaurant, theatre and supermarket – and no one wears a white coat

Residents are free to live their lives as they like at the world’s first “dementia village”, The Hogeweyk in The Netherlands. Photo: The Hogeweyk

The Hogeweyk, a “dementia villlage” in the Netherlands, provides care and a familiar and safe environment in which people with dementia live while retaining their own identity and autonomy as much as possible. Photo: The Hogeweyk

Jannette Spiering is the senior managing adviser and co-founder at The Hogeweyk in the Netherlands, which offers “humanising care for people with dementia”. Photo: The Hogeweyk

Residents relax around the fountain in the theatre square at The Hogeweyk. Photo: The Hogeweyk 

Residents of The Hogeweyk respond positively to their increased autonomy. Photo: The Hogeweyk

Residents at the healthcare facility take part in a painting class. Photo: The Hogeweyk

Hearing loss dramatically raises the risk of dementia, so why are so many people in midlife doing nothing to prevent it? A test is easy to arrange

Hearing loss has been linked to a higher risk of dementia and cognitive decline,  say experts, who recommend testing for preventable hearing problems (above).  Photo: Getty Images

Alison Huang, a senior research associate at the Cochlear Centre at Johns Hopkins, in the US, says hearing loss makes the brain work harder to process sounds. Photo: Johns Hopkins

Jiang Fan from the School of Public Health at China’s Shandong University. Photo: Shandong University

Checking your hearing in midlife is crucial, and can help you stave off cognitive deterioration. Photo: Shutterstock

Can HRT reduce dementia risk? New hormone replacement therapy studies say yes, upending 2002 reports

HRT use has been linked to better cognition, blood flow and brain size and a reduction in all neurodegenerative disease in recent studies. Photo: Shutterstock

HRT (hormone replacement therapy) use has been linked to better cognition, blood flow and brain size and a reduction in dementia and other neurodegenerative disease in recent studies. Photo: Shutterstock

If HRT is started after the age of 65, brain cells will have already been deprived of oestrogen for many years. This could mean there is a decline in neuronal connections – the brain’s messaging system. Photo: Shutterstock

HRT was found to be most effective when introduced early in menopause, says Anne Marie Minihane, director of the UK’s Norwich Institute of Healthy Ageing at the University of East Anglia. Photo: University of East Anglia

Dr Andrea Kwakowsky from at the University of Galway in Ireland believes the “critical period” for starting HRT is within five years of menopause. Photo: University of Galway

How can you prevent dementia? Free brain health online tool teaches the risks and gives essential tips on avoiding it

The new free “Think Brain Health Check-in” online tool from Alzheimer’s Research UK doesn’t test your memory but checks how well you’re looking after your brain and gives tips to help prevent dementia. Photo: Shutterstock

Dr Susan Mitchell is head of policy at Alzheimer’s Research UK. Photo: Dr Susan Mitchell

The Think Brain Health Check-in asks how often you challenge your brain - and then highlights why challenging your brain is key to staving off dementia. Photo: Shutterstock

Getting a good night’s sleep every night is one way to lower the risk of developing dementia. Photo: Shutterstock

Up to 40 per cent of dementia cases could be prevented if people were mindful of the risk factors for the illness and made lifestyle changes to prevent them. Photo: Shutterstock

Can lack of sleep raise dementia risk? Yes, studies say – but with one exception

Having only five hours of sleep a night can increase dementia risk by 30 per cent for adults over 50, one study says. Photo: Shutterstock

One tip to overcome insomnia is to avoid clock-watching. Photo: Shutterstock

Taking a warm shower or bath in the hour or so before bed may help you fall asleep – and stay asleep. Photo: Shutterstock

Professor Roger Wong of the department of public health and preventive medicine at the State University of New York’s Upstate Medical University. Photo: Roger Wong

Sleep aids can heighten dementia risk, Wong says. Photo: Shutterstock

Can’t sleep? Try getting up and engaging in cognitively stimulating activities, like reading or making jam. Photo: Shutterstock

Dementia and ACB scores: how common prescription and over-the-counter drugs raise the risk of memory loss and cognitive decline

Certain common drugs, including antihistamines, antacids, antidepressants and anti-anxiety medicines, can disrupt the neurotransmitter acetylcholine, dubbed the “memory molecule” increasing the risk of dementia. Photo: Shutterstock

The writer, Anthea Rowan, with her mother. Photo: Anthea Rowan

Taking medications that block the action of acetylcholine can lead to memory loss, problems with spatial awareness, and cognitive decline. Photo: Shutterstock

Studies have found that anticholinergic drugs carried “significant’ dementia risk” for the over-65s. Photo: Shutterstock

Doctors need to be mindful of the risks posed by anticholinergic drugs, especially to an already at-risk population: the over 65s. Photo: Shutterstock

How to safeguard your ageing brain: build ‘cognitive reserve’ with mental and physical exercise, and stay active and socially engaged

The phrase ‘use it or lose it’ is not just a hypothesis, it’s a basic biological fact that holds as true for our brains as our muscles or bones. Photo:
Shutterstock

Our brains, like our muscles need regular use to stay healthy and flexible, say experts, and keeping our brains active builds our ‘cognitive reserve’, helping us to stave off dementia. Photo: Shutterstock

Geriatric psychiatrist Dr David Merrill recommends the active pursuit of activities that keep the brain sharp to stave off dementia. Photo: Dr David Merrill

Dorina Cadar says cultural and social engagement, reading, doing crossword puzzles, visiting art galleries, clubs and cinemas, and volunteering all increase our cognitive reserve. Photo: Dorina Cadar

Visiting an art gallery or doing something new and different are good ways to build up cognitive reserve. Photo: Shutterstock 

How yoga benefits dementia patients: new study uncovers brain-health boosts, supporting earlier research

Yoga has health benefits including better brain neuroplasticity, improved sleep quality, and more robust cardiorespiratory fitness, all of which help people experiencing cognitive decline or dementia. Photo: Shutterstock

Dr Diana Karamacoska is a research support programme fellow in healthy ageing and dementia at the NICM Health Research Institute at Western Sydney University. Photo: Courtesy of Diana Karamacoska

Yoga could be helpful in managing brain inflammation, particularly with its mindfulness component. Photo: Shutterstock

Wendy Du is the founder of Shan Studios in Hong Kong. Photo: Wendy Du/Shan Studios

Du has maintained a daily yoga practice for 10 years. Photo: Courtesy of Shan Studios

5 nutrients good for brain health that can delay dementia, or prevent it, and foods to eat with a high concentration of them

Research has identified some key nutrients we need in our diets to maintain good cognitive function and delay or prevent the onset of dementia. Photo: Shutterstock

Eating healthy isn’t just good for our bodies, it’s good for our brains, too. Photo: Shutterstock

Zahinoor Ismail, of the O’Brien Institute for Public Health at the University of Calgary. Photo: University of Calgary

Kale with pine nuts is a dish high in magnesium, and so good for brain function. Photo: Shutterstock

Oatmeal, and other wholegrain foods such as brown rice and quinoa, are rich in magnesium. Photo: Shutterstock

Mackerel is a fish that is especially high in magnesium. Photo: Shutterstock

Why you have to keep smiling at a dementia patient – you’ll feel better and it could evoke a positive response

A smile can bring a smile in return from a dementia patient, and may make them more amenable to your requests. Photo: Shutterstock

Author Anthea Rowan with her mother, who suffered from dementia. As a carer you’ve got to keep smiling, an expert on the condition tells her - and it’s not for the reason you might think. Photo: Anthea Rowan

Timothy Kwok, professor of geriatric medicine at the Chinese University of Hong Kong and Director of the Jockey Club Centre for Positive Ageing. Photo: Timothy Kwok

Dementia sufferers cannot be reasoned with, and their emotions can run the gamut from highly positive to negative in the course of a day. Photo: Shutterstock

Many dementia sufferers end up in residential care homes because caring for them is difficult and time-consuming – especially for family members with jobs. Photo: Shutterstock

The living room at Jockey Club Centre for Positive Ageing, in Hong Kong. Photo: Jockey Club Centre for Positive Ageing

‘An attack by aliens’: how to deal with a dementia patient’s delusions – experts’ tips for carers

Carers often find it challenging to calm a dementia patient down when they suffer from paranoia, hallucinations and delusions. Experts offer advice on what to do. Photo: Shutterstock

It can be heartbreaking for a carer, especially if they are a family member, when a dementia patient cannot recognise them. Photo: Shutterstock

Disinhibition, poor control or restraint over emotions or actions, is common in patients with advanced dementia. Photo: Shutterstock

Professor Fiona Kumfor is a neuropsychologist at the University of Sydney in Australia. Photo: Fiona Kumfor

When a dementia patient cannot remember where they put something, they might jump to the conclusion that it has been stolen. Photo: Shutterstock

Dementia begins in the memory centres, the hippocampus and the medial temporal lobe, then moves to other parts of the brain like the temporal lobes and then into the frontal lobe and the parietal lobes. Photo: Shutterstock

Sometimes dementia patients lose the ability to recognise loved ones’ faces, and so they may say they have never met them before. Photo: Shutterstock

Timothy Kwok is a professor of geriatric medicine at Chinese University of Hong Kong. Photo: Timothy Kwok

Unravelling 2 Alzheimer’s markers: what are amyloid plaques and tau tangles, how do they form and what do they do to the brain?

“Sepia galactic storms”: the rust coloured clumps are the stained amyloid plaques, the little black squiggles are the tau tangles. Photo: Andrew Lee

Amyloid plaques and tau tangles found in Alzheimer’s sufferers’ brains are caused by build-ups of proteins that block electrical messages. 
Photo: Shutterstock

Dr Andrew Lees, author of “The Silent Plague”, is a professor of neurology at the National Hospital in London and University College London. Photo: Dr Andrew Lees

Lee’s image of “sepia galactic storms”: the rust-coloured clumps are stained amyloid plaques, the little black squiggles are tau tangles. Photo: Andrew Lee

Two neurons: a healthy one and one with Alzheimer’s disease – with tangles and disintegration of the microtubules. Photo: Shutterstock

Daniele Vigolo and his team were able to monitor the change from liquid to solid in “fused in sarcoma” proteins, and study their internal structure. Photo: Daniele Vigolo

5 Alzheimer’s experts’ lifestyle advice on avoiding and delaying the onset of the most common form of dementia

Lifestyle tips for avoiding or delaying the onset of Alzheimer’s disease, the most common form of dementia, include staying active and socially engaged. Photo: Shutterstock

Keep your brain active throughout your lifetime – particularly by learning new skills as you age. Photo: Shutterstock 

Regular physical activity – even having a daily walk – can help delay the onset of dementia. Photo: Shutterstock

Dr Andrew Lees is professor of neurology at the National Hospital in London, and University College London. Photo: Dr Andrew Lees

Professor Timothy Kwok is professor of geriatric medicine at the Chinese University of Hong Kong. 

Professor Craig Ritchie is professor of the psychiatry of ageing at the University of Edinburgh. Photo: Professor Craig Ritchie

Dr David Merrill is an adult and geriatric psychiatrist and director of the Brain Health Centre at the Pacific Neuroscience Institute in California. Photo: courtesy of David Merrill

David Robinson is a consultant geriatrician at St James’s Hospital in Dublin. Photo: David Robinson

At risk for Alzheimer’s disease? 2 new blood tests could detect it early – here’s how they do it

New blood tests developed in Hong Kong and the US deliver an easier, less invasive and more cost-effective way to detect Alzheimer’s disease early. Photo: Shutterstock

Professor Amy Fu is on the Cognitact team at The Hong Kong University of Science and Technology. Photo: Professor Amy Fu

Previously, Alzheimer’s disease diagnosis relied on costly MRI scans. Photo: Shutterstock

How many steps to walk for minimum brain health decline, according to new study

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}A new study suggests that walking’s potential benefits in slowing cognitive decline and Alzheimer’s may begin well below 10,000 steps a day

A new study suggests that walking’s potential benefits in slowing cognitive decline and Alzheimer’s may begin well below 10,000 steps a day