Healthy Cognitive Function: Adopting Mediterranean diet and active lifestyle potentially offers cognitive protection.
Experimenting the MedWalk Approach: Examining the Impact on Dementia and Cognitive Decline
Scientists are delving into a novel approach called MedWalk, a blend of a Mediterranean diet and regular walking, to possibly minimize the risk of cognitive decline and dementia, including Alzheimer's dementia. MedWalk is short for the "Mediterranean diet" and "walking."
In previous research, both a Mediterranean diet and regular physical activity, particularly walking, have been linked to brain health. This ongoing investigation aims to confirm the combined benefits of this MedWalk intervention.
This study, helmed by researchers from Australia, New Zealand, and the United Kingdom, was set to run for two years but has been slowed by the COVID-19 pandemic. Still, the authors have shared the unfolding processes and analysis results in the Journal of Alzheimer's Disease.
The MedWalk Regimen
Originally conceived to monitor cognitive development over a 2-year period, adjustments were necessary due to the pandemic's impact on timing and finances. As a result, the follow-up period has been shrunk to a single year, with a larger participant pool being recruited.
The primary focus of the authors is a 12-month change in visual memory and learning among participants. In addition, they aim to study the impact of the intervention on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Seniors, aged 60 to 90, living in South Australia and Victoria in Australia, have been recruited from independent living retirement communities. Given the pandemic, participants have also been enlisted from the larger community.
Attention pays close attention to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are randomly assigned to either a MedWalk intervention group or a control group maintaining their regular diet and exercise levels. The intervention involves dietary modifications coupled with a supervised walking regimen, reinforced by psychosocial behavioral change techniques. The first 6 months of intensive support is followed by additional aid for the subsequent 6 months to help participants stay committed.
Researchers provide guidance on understanding the Mediterranean diet concept, including offering free extra-virgin olive oil and other essential foods. Participants initially undergo an assessment of their baseline aerobic fitness and engage in group walking sessions for the first 6 months, followed by monthly sessions for the remaining 6 months.
A Healthy Diet: The Mediterranean Approach
Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, not linked to the study, shared insights with Medical News Today. Studies suggest that adhering to a Mediterranean diet could decrease dementia cases. Additionally, recent research from 2023 found an association between the Mediterranean diet and lower rates of Alzheimer's disease, the most prevalent form of dementia.
Middelmann reminded readers that despite these studies hinting at a connection between the Mediterranean diet and a reduced risk of dementia, various factors can influence dementia risk, including genetics, lifestyle, and overall health.
"Therefore, maintaining a balanced diet, such as the Mediterranean diet, is just one facet of a comprehensive strategy for brain health and dementia prevention," Middelmann emphasized.
The Mediterranean diet is believed to contribute to brain health in several ways:
- Antioxidants: Rich in antioxidants, this diet can combat oxidative stress and inflammation thought to contribute to cognitive decline and neurodegenerative diseases.
- Omega-3 Fatty Acids: High in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for brain health. Omega-3s in general have also been linked to improved cognitive function and a lower risk of cognitive decline.
- Fiber: The Mediterranean diet is abundant in fiber that can maintain a balanced gut microbiome.
- Lower Risk of Chronic Diseases: Lower intake of processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- Avoidance of Ultra-Processed Foods: Avoidance of ultra-processed foods, known to be linked to dementia, is encouraged in the diet.
- Social Elements: Sharing meals with family and friends and regular exercise, which have been associated with brain health, are other aspects of the Mediterranean diet.
Walking for Brain Health
Similarly, regular walking has been linked to slower cognitive decline. A study revealed a dose-dependent relationship between the number of steps taken and reducing the risk of dementia, with taking 10,000 steps a day lowering the risk by 50%.
Research has also shown a connection between walking speed and dementia, while a 2017 study in the British Journal of Sports Medicine found that aerobic exercise, like walking, can strengthen cognitive impairment.
"Walking may enhance brain health by boosting brain blood flow, depending on the intensity, duration, and frequency of walking," noted brain health coach Ryan Glatt from the Pacific Neuroscience Institute, uninvolved in this study.
In addition, Glatt explained, "walking may stimulate brain activity, reduce stress, and improve feelings of well-being." Moreover, walking offers social opportunities and exposure to nature, which may also bolster brain health.
The data collection for this study will be completed by the end of 2023.
- The ongoing investigation, termed MedWalk, combines a Mediterranean diet with regular walking, aiming to reduce the risk of cognitive decline and dementia, such as Alzheimer's dementia.
- The study's author, a collective of researchers from Australia, New Zealand, and the United Kingdom, are exploring the combined benefits of the MedWalk intervention over a reduced one-year follow-up period, due to COVID-19's impact.
- In this research, senior participants aged 60 to 90 are recruited, primarily from independent living retirement communities in South Australia and Victoria, with an added recruitment from the wider community due to the ongoing pandemic.
- Beyond measuring changes in visual memory and learning, the study also intends to evaluate the impact of the MedWalk intervention on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Maintaining a healthy diet, such as the Mediterranean diet, is highlighted as one essential aspect of a comprehensive strategy for brain health and dementia prevention by nutritionist Conner Middelmann.
- Regular walking, with its potential to boost brain blood flow, decrease stress, and improve feelings of well-being, is another crucial element in promoting brain health, as per brain health coach Ryan Glatt.
