Maintaining Brain Health: Potential Benefits of following Mediterranean Diet and Active Lifestyle
A study titled "MedWalk Intervention: Coalescing the Mediterranean Diet and Regular Walking to Combat Cognitive Decline and Dementia" is currently underway to investigate the combined effects on dementia and brain health. Researchers from various institutions, namely Australia, New Zealand, and the United Kingdom, are exploring whether a combined approach of the Mediterranean diet and regular walking can help lower the risk of cognitive decline and dementia, including Alzheimer's.
The study initially aimed for a 2-year follow-up period; however, due to the COVID-19 pandemic, the data collection period has been reduced to a single year, with the research remaining ongoing. According to the study authors, this modified structure will still generate robust findings.
The primary focus of the study is a 12-month change in visual memory and learning among participants. Additionally, they aim to observe the intervention's effects on factors such as mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers related to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Participants comprise individuals aged 60 to 90 residing in South Australia and Victoria, with recruitment involving independent living retirement communities and, due to the pandemic, the broader community as well. Special consideration is given to monitoring biomarkers linked to cognitive decline.
Participants were assigned to either the MedWalk intervention group or a control group maintaining their usual diet and activity level. The intervention itself involves dietary modifications paired with a supervised walking regimen, bolstered by behavioral change techniques.
To facilitate this, researchers educate participants about the differences between a Mediterranean diet and the typical Australian diet, providing extra-virgin olive oil, among other resources, as key components of the Mediterranean diet. After an initial assessment of participants' aerobic fitness, they engage in group walking sessions for the first six months followed by monthly sessions for the remaining time.
Previous studies have indicated that adhering to a Mediterranean diet could result in reduced dementia cases, while specific research points to an association between following this diet and fewer instances of Alzheimer's disease. Certified nutritionist Conner Middelmann, not involved in the study, noted that while the link suggests a reduced dementia risk, various factors can impact dementia risk, including genetics, overall health, and lifestyle.
Middelmann expressed that maintaining a healthy diet like the Mediterranean diet is part of a holistic approach to maintaining brain health and preventing dementia. A Mediterranean diet may contribute to brain health through increased antioxidants, essential omega-3 fatty acids, and fiber to maintain a healthy gut microbiome, among other factors such as reduced insulin resistance, minimal processed grains and sugars, and limited consumption of ultra-processed foods.
Similarly, routine physical exercise—specifically regular walking—has been associated with reducing the rate of cognitive decline. A study found that walking 10,000 steps per day could lower the risk of dementia by 50%. Another research project linked walking speed to a higher likelihood of developing dementia, while one published in the British Journal of Sports Medicine concluded that aerobic exercises like walking could mitigate cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute said walking may boost brain health through increased blood flow, improved brain activity, reduced stress, and enhanced feelings of well-being. Additionally, walking incorporates social elements and exposure to nature, which might provide additional brain benefits. The study will complete its data-collection period by the end of 2023.
The MedWalk intervention study represents the examination of a promising approach to reduce the risk of dementia and maintain cognitive function, combining two lifestyle factors that have previously demonstrated benefits. The results of this study will hopefully contribute significantly to understanding the interplay of diet and physical exercise on brain health, potentially leading to comprehensive, practical guidelines for maintaining cognitive ability and preventing dementia.
- The study, named "MedWalk Intervention," is investigating the combined influence of the Mediterranean diet and regular walking on dementia and brain health in individuals aged 60 to 90.
- The research, involving institutions from Australia, New Zealand, and the United Kingdom, aims to evaluate if this combined approach can help lower the risk of cognitive decline and dementia, encompassing Alzheimer's disease.
- Participants were assigned to either the MedWalk intervention group or a control group, with the intervention including dietary modifications and a supervised walking regimen.
- In a holistic approach to maintaining brain health and preventing dementia, a Mediterranean diet could provide benefits through increased antioxidants, essential omega-3 fatty acids, fiber, and a healthy gut microbiome, among other factors.
- Routine physical exercise, such as regular walking, has been associated with a reduced rate of cognitive decline, potentially lowering the risk of dementia by up to 50% according to some studies.
- The MedWalk intervention study seeks to understand the interplay between diet and physical exercise on brain health, potentially leading to comprehensive, practical guidelines for maintaining cognitive ability and preventing dementia.
