Maintaining brain health: Adopting Mediterranean diet and leading an active lifestyle could offer protection
Scientists are delving into whether adhering to a "MedWalk" regimen, a mix of a Mediterranean diet and regular exercise through walking, can decrease the risk of cognitive decline and various dementias, such as Alzheimer's. MedWalk is a combination of a Mediterranean diet and walking.
Earlier studies have suggested associations between both the Mediterranean diet and walking with improved brain health. This current study intends to verify the advantages of the MedWalk lifestyle.
The research, undertaken jointly by researchers from Australia, New Zealand, and the United Kingdom, has faced interruptions due to the COVID-19 pandemic, but keeps on moving forward.
Preliminary data regarding the study's design and progress has been released in the Journal of Alzheimer's Disease. Originated to track cognitive changes over a 2-year period, the research now aims to make due with a 1-year follow-up due to the pandemic's influence on timing and funding.
The MedWalk Regimen for Optimal Brain Health
Participants aged 60 to 90 years old from South Australia and Victoria, recruited mainly from independent living retirement communities and the general community due to the pandemic, undergo the MedWalk intervention.
The research focuses on individuals in the MedWalk intervention group, who follow the Mediterranean diet and supervised walking regimen, while a control group maintains their accustomed diets and activity levels. Intensive support is provided to MedWalk group participants initially, with additional help available for the subsequent 6 months to ensure adherence.
The second essential component of MedWalk consists of dietary modifications and guided walking sessions. Participants are educated on Mediterranean diet differences from a standard Australian diet to facilitate their transition. As extra-virgin olive oil is essential to a Mediterranean diet, it's supplied to the participants for free, as well as other key foods.
Following an evaluation of baseline aerobic fitness, participants engage in group walking sessions for the initial 6 months, followed by monthly sessions for the rest of the 1-year test period.
The Mediterranean Diet & Brain Health
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet and is not connected to the current study, stated to Medical News Today that previous studies suggested a connection between adhering to the Mediterranean diet and fewer cases of dementia.
Additional research, such as a study in 2022 and one in 2023, found an association between Mediterranean diet adherence and decreased rates of Alzheimer's disease, the most common type of dementia.
Nevertheless, Middelmann warned, "While these studies suggest a link between the Mediterranean diet and reduced dementia risk, it's crucial to remember that factors like genetics, lifestyle, and overall health can influence dementia risk."
The Mediterranean diet may enhance brain health through various pathways, Middelmann explained:
- it contains a wealth of antioxidants that fight oxidative stress and inflammation, which are hypothesized to contribute significantly to cognitive decline and neurodegenerative diseases.
- it contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and omega-3s are linked to improved cognitive function and a lower risk of cognitive decline.
- the diet is high in fiber, which can maintain the gut microbiome balance.
- it is low in processed grains and sugars, thereby minimizing the risk of insulin resistance and inflammation.
- it discourages ultra-processed food consumption, implicated in dementia development.
Finally, Middelmann mentioned that socializing during meals and regular exercise are other components of the Mediterranean diet associated with enhanced brain health.
Walking for Cognitive Protection
Similarly, research suggests that walking routinely slows cognitive decline. A 2022 study found a correlation between the amount of steps taken and lower dementia risk, with walking 10,000 steps per day having a 50% lower risk.
A study conducted on US and Australian populations found a relationship between walking speed and dementia, while a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise like walking strengthens cognitive impairment.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute and not involved in this study, explained that walking may positively impact brain health by:
- raising brain blood flow (depending on intensity, duration, and frequency)
- enhancing brain activity and reducing feelings of overall stress while boosting well-being
- incorporating social aspects and exposure to nature, both believed to have added brain benefits
The current study's data-collection phase will be completed by the end of 2023.
- Scientists are investigating if a MedWalk regimen, comprising a Mediterranean diet and regular walking, can decrease the risk of cognitive decline and various dementias, such as Alzheimer's.
- The current study, coordinated by researchers from Australia, New Zealand, and the United Kingdom, aims to verify the benefits of the MedWalk lifestyle, which was initially planned for a 2-year period but has been adjusted to a 1-year follow-up due to pandemic-related issues.
- Participants in the MedWalk intervention group follow a Mediterranean diet and supervised walking regimen, while a control group maintains their usual diets and activity levels, with intensive support provided to the MedWalk group to ensure adherence.
- The Mediterranean diet may enhance brain health through multiple pathways, including its abundance of antioxidants that combat oxidative stress and inflammation, high omega-3 fatty acid content, particularly DHA, balanced fiber intake, low processed grain and sugar consumption, and reduced ultra-processed food consumption.
- Regular walking has been shown to slow cognitive decline, with a study finding a correlation between the number of steps taken and lower dementia risk, and another study concluding that aerobic exercise like walking strengthens cognitive impairment.
- Walking positively impacts brain health by raising brain blood flow, enhancing brain activity, reducing stress, and incorporating social aspects and exposure to nature, all believed to have additional brain benefits.
