Health of the Mind: Adopting a Mediterranean diet and leading an active life could potentially offer protection
An ongoing study, titled "The MedWalk Intervention and Cognitive Health," is underway to explore the combined effect of a Mediterranean diet and regular walking on dementia and cognitive decline in individuals aged 60 to 90. The research aims to assess the potential benefits of the combined intervention, with the study's data collection period set to conclude at the end of 2023.
The "MedWalk" moniker combines the Mediterranean diet and walking, two well-established lifestyle factors that have previously been associated with better brain health. Initiated by researchers from Australia, New Zealand, and the United Kingdom, the research hitherto has been affected by the COVID-19 pandemic but remains ongoing. The data related to the processes and ongoing analysis have been published in the Journal of Alzheimer's Disease.
Originally designed to track cognitive changes in participants over a two-year period, the project has had to adjust due to the impact of the pandemic. The follow-up period has since been reduced to one year, and the research team has broadened its recruitment efforts to secure a larger sample of participants from independent living retirement communities and the wider community.
The lead outcome the researchers hope to observe is a 12-month change in visual memory and learning for participants undertaking the MedWalk intervention. In addition to assessing its impact on cognitive functions, the study will explore the intervention's influence on various aspects, such as mood, quality of life, costs associated with health, cardiovascular health, and arterial stiffness.
Participants are randomly assigned to either the MedWalk intervention group or a control group maintaining their typical diet and activity levels. The MedWalk intervention involves dietary modifications and a structured walking regimen bolstered by psychosocial behavioral change techniques. Participants receive support for the first six months, followed by additional help for the subsequent six months to help them adhere to the program.
To support the participants and help them understand the Mediterranean diet's core principles, researchers provide information on the diet's departure from a typical Australian diet, offer extra-virgin olive oil, and provide other dietary resources. Following an initial assessment of baseline aerobic fitness, participants engage in group walking sessions for the first six months, followed by monthly sessions for the remaining duration of the trial.
While previous research links a Mediterranean diet and walking to brain health, Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, points out that multiple factors contribute to dementia risk. Middelmann emphasizes that incorporating the Mediterranean diet into a comprehensive approach to brain health and dementia prevention is important.
Middelmann also highlights the potential cognitive benefits of the Mediterranean diet: the diet's antioxidants can counter oxidative stress and inflammation, which could contribute to cognitive decline; it contains omega-3s, particularly DHA, essential for brain health; it is high in fiber, which can maintain gut health; it is low in processed grains and sugars; and it discourages the consumption of ultra-processed foods linked to dementia.
The positive effect of regular walking on cognitive function is also well-documented. A dose-dependent relationship has been discovered between the number of steps taken and reducing the risk of dementia, with taking 10,000 steps a day potentially lowering the risk by 50%.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, explains that walking may improve brain health by enhancing blood flow to the brain, increasing brain activity, reducing stress, and providing social and nature-based benefits.
Through its dual approach, the MedWalk intervention represents an innovative and promising strategy for addressing cognitive health and preventing dementia.
- The "MedWalk" intervention, a combination of the Mediterranean diet and regular walking, is currently under study to examine its effects on dementia and cognitive decline in individuals aged 60 to 90.
- Participants in the research are randomly assigned to groups: one following the MedWalk intervention, which includes dietary modifications and a structured walking regimen, and another maintaining their typical diet and activity levels.
- The aim of the study is to observe a 12-month change in visual memory and learning for participants undertaking the MedWalk intervention, while also assessing its impact on various aspects such as mood, quality of life, costs associated with health, cardiovascular health, and arterial stiffness.
- Scientists theorize that the Mediterranean diet, with its antioxidants, omega-3s, fiber, and low processed grain and sugar content, may counter oxidative stress and inflammation, contributing to cognitive health.
- Regular walking, demonstrated to have a dose-dependent relationship with lowering the risk of dementia, enhances blood flow to the brain, boosts brain activity, reduces stress, and offers social and nature-based benefits.
- By combining the brain health benefits of the Mediterranean diet and regular walking, the MedWalk intervention presents a novel and potentially effective strategy for promoting cognitive health and preventing dementia.
