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Maintaining Brain Health: Adopting Mediterranean Diet and Active Lifestyle for Potential Defense

Maintaining Brain Health: Adopting Mediterranean Diet and Regular Exercise Could Offer Protection

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Adopting an active lifestyle and consuming a nutritious diet could potentially preserve brain...
Adopting an active lifestyle and consuming a nutritious diet could potentially preserve brain health and decrease the likelihood of dementia. Credit for the image: Kobus Louw/Getty Images.

Maintaining Brain Health: Adopting Mediterranean Diet and Active Lifestyle for Potential Defense

Investigating the Powerhouse Duo:

  • Researchers are currently studying the combined impact of the Mediterranean diet and regular walking on cognitive decline and dementia.
  • This intriguing study, called the MedWalk intervention, aims to confirm the benefits of this diet-exercise combo.

Despite the COVID-19 pandemic, this global collaboration between researchers from Australia, New Zealand, and the UK is ongoing. Although the initial study duration was slated for 2 years, the ongoing pandemic has necessitated modifying the follow-up period to a single year.

The researchers have published their research process and analysis data in the Journal of Alzheimer's Disease.

MedWalk Intervention for Better Brain Health

The MedWalk intervention groups participants through dietary modifications and a supervised walking regimen, reinforced with psychosocial behavioral change techniques.

Participants, aged 60-90, live in South Australia or Victoria, Australia, with some individuals recruited during the pandemic from the wider community.

The Mediterranean Diet and Its Magic

Certified nutritionist and Mediterranean diet whiz, Conner Middelmann, shared some insights on the link between the Mediterranean diet and brain health with Medical News Today.

Previous studies have suggested an association between this diet and a decreased risk of dementia. Other research indicates that following a Mediterranean diet may help ward off Alzheimer's, the most common type of dementia.

However, it's essential to note that other factors, such as genetics, lifestyle, and overall health, can significantly impact dementia risk. Therefore, adopting a Mediterranean diet is just one piece of the puzzle for brain health and dementia prevention.

The Mediterranean diet offers numerous brain-boosting benefits:

  • It's packed with antioxidants that combat oxidative stress and inflammation, said to be significant contributors to cognitive decline and neurodegenerative diseases.
  • It's rich in omega-3 fatty acids, especially docosahexaenoic acid (DHA), crucial for brain health.
  • It includes high levels of fiber that support a balanced gut microbiome.
  • It's low in processed grains and sugars, minimizing the risk of insulin resistance and inflammation.
  • It discourages the consumption of ultra-processed foods linked to dementia.
  • Socializing during meals and regular exercise are also part of the Mediterranean lifestyle and have been associated with improved brain health.

The Power of Walking

Regular walking has been linked to slow cognitive decline. One study found that taking 10,000 steps a day could lower the risk of dementia by 50%. Other research has connected walking speed to dementia and identified walking as a means to strengthen cognitive impairment.

Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute, pointed out that walking could boost brain health in several ways:

  • It increases brain blood flow, depending on the intensity, duration, and frequency of walking.
  • It may enhance brain activity levels and reduce stress while improving feelings of well-being.
  • It can incorporate social elements and exposure to nature, both offering additional brain benefits.

The current study's data-collection period will be completed by the end of 2023. Keep an eye out for the latest findings!

  1. The MedWalk intervention, an ongoing global study by researchers in Australia, New Zealand, and the UK, aims to explore the combined impact of the Mediterranean diet and regular walking on dementia and cognitive decline.
  2. The MedWalk intervention groups participants through dietary modifications and a supervised walking regimen, supported by psychosocial behavioral change techniques.
  3. Certified nutritionist Conner Middelmann has shed light on the link between the Mediterranean diet and brain health, sharing insights with Medical News Today.
  4. Previous studies have suggested a reduced risk of dementia associated with the Mediterranean diet, while some research indicates it may help prevent Alzheimer's, the most common type of dementia.
  5. The Mediterranean diet boasts numerous benefits for brain health, including reduced oxidative stress and inflammation, increased omega-3 fatty acids, a healthier gut microbiome, and balanced blood sugar levels.
  6. Regular walking has been linked to slowing cognitive decline, with some studies showing that taking 10,000 steps a day could lower the risk of dementia by 50%.
  7. Brain health coach Ryan Glatt from the Pacific Neuroscience Institute explained that walking can boost brain health by increasing blood flow, enhancing brain activity, reducing stress, and offering social and nature-related benefits.
  8. The data-collection period for the MedWalk study is expected to be completed by the end of 2023, with the release of the latest findings eagerly awaited.

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