Maintaining mental acuity: Adopting Mediterranean diet and active lifestyle could offer protective benefits
Against Dementia: The Battle of MedWalk
Scientists are currently investigating a new approach to combat cognitive decline and dementia, combining a Mediterranean diet and a walk-a-day routine. Dubbed as "MedWalk," this intervention is causing ripples in the health community.
Both the Mediterranean diet and regular walking have been linked to brain health, and this study aims to establish the combined benefits of the MedWalk intervention. Led by researchers from Australia, New Zealand, and the UK, this study had a rough start with the COVID-19 pandemic but remains persistent in its pursuit.
Initially designed for a 2-year follow-up, the study has been altered due to the pandemic, with the follow-up shortened to only one year. The researchers, however, believe the modified version will still yield strong findings.
The study's primary focus is the 12-month change in visual memory and learning for participants. Additionally, the study aims to observe the intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The participants aged 60-90 come from independent living retirement communities in South Australia and Victoria. Since the pandemic, participants have also been recruited from the larger community to expand the sample size.
Close attention is paid to biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. Participants are divided into two groups: the MedWalk intervention group and a control group maintaining their regular diet and activity levels.
The intervention combines dietary modifications with a supervised walking regimen. Participants receive support for the first six months, with assistance remaining available for the following six months to keep them on track. Instruction in the principles of a Mediterranean diet helps participants understand the eating style.
Free extra-virgin olive oil and other Mediterranean diet staples are provided to participants, while their baseline aerobic fitness is assessed. Participants engage in group walking sessions for the first six months, followed by monthly sessions for the rest of the test year.
Brain Boosters: The Mediterranean Diet and Exercise
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, spoke with Medical News Today about the potential benefits of the Mediterranean diet in reducing dementia risk. Studies have suggested that adhering to a Mediterranean diet could result in fewer cases of dementia.
Additionally, other studies have found links between the Mediterranean diet and lower Alzheimer's disease rates. Middelmann, however, emphasized caution, noting that various factors can influence dementia risk, and a healthy diet is only one aspect of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet may contribute to brain health through its high antioxidant content, omega-3 fatty acids, fiber, low processed grains and sugars, and discouragement of ultra-processed foods. Social interactions, such as sharing meals with family and friends, and regular exercise, both central to the Mediterranean lifestyle, have also been associated with improved brain health.
Walking regularly has also been linked to slower cognitive decline. A study discovered a correlation between the number of steps taken daily and the risk of dementia, with 10,000 steps a day lowering the risk by 50%. Other research found a link between walking speed and dementia, while a British Journal of Sports Medicine study concluded that aerobic exercise improves cognitive impairment.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, explained that walking may impact brain health by increasing blood flow, boosting brain activity, reducing stress, and providing social and natural benefits.
The data collection for the MedWalk study is scheduled for completion by the end of 2023.
Nourishing the Mind: The Mediterranean Diet's Secret Ingredients
- Antioxidants: Rich in antioxidants, the Mediterranean diet targets oxidative stress and inflammation, both thought to contribute to cognitive decline and neurodegenerative diseases.
- Omega-3 Fatty Acids: High in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which is crucial for brain health, the Mediterranean diet may help cognitive function and reduce the risk of cognitive decline.
- Fiber: A high-fiber diet can help maintain a balanced gut microbiome and potentially reduce the risk of dementia.
- Low Processed Grains and Sugars: By reducing processed grains and sugars, the Mediterranean diet can help prevent insulin resistance and related inflammation, while discouraging ultra-processed foods associated with dementia.
- The MedWalk study, combining a Mediterranean diet and daily walking, is being investigated for its potential in combating cognitive decline and dementia, causing a stir in the health community.
- Both components of MedWalk have been linked to brain health; the Mediterranean diet through its high antioxidant content, omega-3 fatty acids, fiber, and discouragement of ultra-processed foods, and walking through its association with slower cognitive decline.
- In 2023, data collection for the MedWalk study is set to be completed, with findings expected to establish the combined benefits of the intervention.
- Participants in the MedWalk study, aged 60-90, come from independent living retirement communities in South Australia and Victoria, with the pandemic causing an expansion of the sample size to include those from the larger community.
- Researchers involved in the MedWalk study are paying close attention to biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- The MedWalk intervention combines dietary modifications with a supervised walking regimen, providing support and instruction in the principles of a Mediterranean diet.
- By adhering to the Mediterranean diet, studies have suggested a potential decrease in dementia cases and lower Alzheimer's disease rates, but Middelmann emphasizes a comprehensive approach to brain health and dementia prevention.
- Science supports the connection between walking and brain health, with studies finding a correlation between daily steps and dementia risk, as well as observing a link between walking speed and dementia, and aerobic exercise's positive impact on cognitive impairment.