MedWalk Intervention: Blending Diet and Walking to Boost Brain Health
Maintaining Mental Sharpness: Mediterranean Eating Habits and Regular Exercise May Offer Protection
Researchers are delving into the possibility that a blend of the Mediterranean diet and regular walking could decrease the risk of cognitive decline and dementia, including Alzheimer's dementia. This combination, dubbed "MedWalk," is a unique approach that seeks to build on past findings linking both diet and exercise to brain health.
The ongoing study, conducted by scientists from Australia, New Zealand, and the UK, pushes beyond individual understanding of the benefits and examines their combined impact. Despite the COVID-19 pandemic's disruptions, data on this comprehensive analysis has been published in the Journal of Alzheimer's Disease.
After a 2-year initial plan, the study's timeline has been adjusted to analyze participants over a single year following pandemic-related setbacks.
MedWalk's Impact on Cognition, Mood, and More
With a primary focus on cognitive health improvements, researchers are also curious about the intervention's impact on other critical areas, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants for this investigation span age 60-90, hailing from South Australia and Victoria. These individuals come from independent living retirement communities, with some pandemic-influenced recruitment from the broader community.
Extensive consideration is given to biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
The study divides participants into two groups: MedWalk intervention members and a control group that maintains their usual diet and activity level.
The MedWalk intervention combines dietary modifications and walking under supervision, reinforced with psychosocial behavioral change techniques. Initial intensive support lasts for six months, with additional assistance offered for the following six months to ensure participants stay on track.
Researchers offer participants guidance on the Mediterranean diet, explaining its differences from a traditional Australian diet to help them better comprehend the dietary approach. Free extra-virgin olive oil and other specific foods are provided to facilitate the transition.
After an initial fitness assessment, participants embark on group walking sessions for the first six months, followed by monthly sessions for the remainder of the test year.
Mediterranean Diet: A Strong Link to Brain Health
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, suggested studies indicate following this diet is associated with fewer cases of dementia. Research from various studies further supports this conclusion, pointing to lower rates of Alzheimer's disease with a Mediterranean diet.
However, Middelmann urges caution, stressing that many factors can influence dementia risk, including genetics, lifestyle, and overall health. "Adopting a healthy diet like the Mediterranean diet is just one piece of the brain health and dementia prevention puzzle," Middelmann emphasized.
The Mediterranean diet's advantages for brain health revolve around several factors:
- Antioxidants: Rich in antioxidants that counteract oxidative stress and inflammation, significant contributors to cognitive decline and neurodegenerative diseases.
- Omega-3 Fatty Acids: High in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and omega-3s linked to improved cognitive function and reduced risk of cognitive decline.
- Balanced Gut Microbiome: High in fiber to help maintain a healthy gut microbiome.
- Lower Processed Grains and Sugars: Low in processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- Dementia-free Dietary Pattern: Encourages avoiding ultra-processed foods linked to dementia.
- Social and Active Lifestyle: Encourages sharing meals with friends and family and maintaining a healthy level of physical activity.
Walking's Role in Protecting Cognition
The health benefits of walking translate to slower cognitive decline. One study found a dose-dependent relationship between the number of steps taken and the risk of dementia, demonstrating that taking 10,000 steps a day could lower the risk by 50%. Further research connects walking speed to dementia, while a 2017 study published in the British Journal of Sports Medicine stated that aerobic exercise can shore up cognitive impairment.
Brain health coach Ryan Glatt of the Pacific Neuroscience Institute explained the potential brain benefits of walking:
- "Improved Brain Blood Flow: Depending on the intensity, duration, and frequency of walking, it can increase blood flow to the brain."
- "Enhanced Brain Activity: Walking may boost levels of brain activity."
- "Stress Relief: Walking may reduce feelings of stress and enhance feelings of well-being."
- "Nature and Social Exposure: Walking incorporates social elements and exposure to nature, both of which have brain benefits."
The study's data collection will be completed by the end of 2023.
Scientists are exploring the combined impact of the Mediterranean diet and walking, calling this approach "MedWalk," to potentially reduce the risk of cognitive decline and dementia, including Alzheimer's dementia. This study, conducted by researchers from Australia, New Zealand, and the UK, was initially planned for two years but has been adjusted to analyze participants over a single year due to pandemic-related disruptions.
Researchers are not only focusing on cognitive health improvements but also on the intervention's impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and other critical areas. Participants, aged 60-90, are from South Australia and Victoria, including independent living retirement communities and those recruited from the broader community due to the pandemic.
The study divides participants into two groups: MedWalk intervention members and a control group maintaining their usual diet and activity level. The MedWalk intervention combines dietary modifications and walking under supervision, reinforced with psychosocial behavioral change techniques.
Participants are given guidance on the Mediterranean diet to facilitate the transition, with free extra-virgin olive oil and other specific foods provided. After an initial fitness assessment, they begin group walking sessions for the first six months, followed by monthly sessions for the remainder of the test year.
Certified nutritionist Conner Middelmann stated that studies indicate the Mediterranean diet is associated with fewer cases of dementia, and that this diet is rich in antioxidants, omega-3 fatty acids, fiber, and encourages avoiding ultra-processed foods. The benefits of following this diet for brain health include counteracting oxidative stress and inflammation, improved cognitive function, and reduced risk of cognitive decline.
Walking has also shown to be beneficial for brain health, lowering the risk of dementia by 50% according to some studies, and boosting levels of brain activity, reducing feelings of stress, and increasing blood flow to the brain, among other benefits.
The study's data collection is expected to be completed by the end of 2023. The results of this pioneering approach could potentially open new avenues for preventing cognitive decline and dementia. By blending diet and walking, people may enjoy multiple health-and-wellness, fitness-and-exercise, and mental-health benefits, as well as supporting a healthy diet and maintaining a healthy brain.
