Mental wellbeing: Adopting Mediterranean diet, regular physical activities could offer protection
Unleashing the Power of MedWalk: The Mediterranean Diet and Walking Combined to Combat Cognitive Decline
Postpone the onset of dementia and promote cognitive health? That's the aim of the run-of-the-mill "MedWalk" study. It's a catchy name for the dynamic duo of a Mediterranean diet and regular walking, two lifestyle factors associated with enhanced brain health.
This study, spearheaded by a gang of Oz, Kiwis, and Brits, aims to uncover the combined effect of these two superstars. Previously, they've shown promise in separately boosting brain health, but this study attempts to first confirm, then amplify these findings.
Despite COVID-19 causing a temporary setback, the researchers have continued their quest, publishing data on their methods and ongoing analysis in the esteemed Journal of Alzheimer's Disease.
The Marvelous MedWalk
Originally eyeballing a 2-year study period, COVID-19 repercussions forced the research team to condense the follow-up to an take a peek at the page single year, with the recruitment of an expanded roster of participants. Despite these alterations, the authors remain optimistic that the adjusted study design will yield robust findings.
The researchers' primary focus is on assessing the 12-month change in visual memory and learning for participants. They're also eager to observe the intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants are 60-to-90-year-old Australians hailing from South Australia and Victoria, with many being residents of independent living retirement communities. As a result of the pandemic, they've also managed to enlist participants from the larger community.
Special attention is given to cognitive decline biomarkers, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Ready and raring to go, participants were assigned to either the MedWalk intervention group or a control group keeping to their old diets and activity routines.
The MedWalk intervention involves a blend of dietary modifications alongside guided walking, bolstered by psychological behavioral change tactics. Participants get intense support during the first 6 months, with additional help available for the following 6, to keep them on track.
The researchers clarify the Mediterranean diet's differences from the typical Aussie diet, ensuring participants understand the orchestrator behind this approach to eating. Thoughtful touches, such as furnishing participants with free extra-virgin olive oil, a cornerstone of the Mediterranean diet, demonstrate their commitment.
After gauging baseline aerobic fitness, participants take part in group walking sessions during the first 6 months, followed by monthly sessions for the remainder of the test year.
The Mediterranean Diet: A Smart Move for the Brain
Certified nutritionist Conner Middelmann, an outsider to the study, shared her thoughts on the association between the Mediterranean diet and dementia. She nodded to numerous studies suggesting that following a Mediterranean diet might lessen the risk of dementia.
In addition, studies from 2021 and 2023 revealed an association between the Mediterranean diet and lower prevalence of Alzheimer's disease, the most widespread form of dementia. Middelmann emphasized that, while scientific proof exists, genetics, lifestyle, and overall health also have a significant impact on dementia risk.
She noted that the Mediterranean diet may contribute to brain health in multiple ways:
- Its wealth of antioxidants combat oxidative stress and inflammation, which are suspected culprits in cognitive decline and neurodegenerative diseases.
- It's high in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health. Studies have connected omega-3s with improved cognitive function and a reduced risk of cognitive decline.
- Consuming fiber to maintain a balanced gut microbiome is one of its benefits.
- The diet is low in processed grains, sugars, and ultra-processed foods, lowering the risk of insulin resistance and inflammation.
- Social aspects like sharing meals with loved ones and regular exercise, are also parts of the Mediterranean lifestyle.
The Magic of Walking
Walking regularly has a protective effect on cognition. An observational study found a dose-dependent relationship between the number of steps taken and dementia risk reduction: taking 10,000 steps a day dropped the risk by 50%. A study in the United States and Australia found a connection between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise like walking can counteract cognitive impairment.
Brain health coach Ryan Glatt, not affiliated with the study, elucidated the methods through which walking could enhance brain health:
- Improving blood flow to the brain, depending on the intensity, duration, and frequency of walking.
- Boosting levels of brain activity.
- Reducing stress while improving overall well-being.
- Incorporating elements of sociability and exposure to nature, which could also have brain benefits.
As the study's data-collection period winds down at the end of 2023, we eagerly await the findings to illuminate the combined potential of the Mediterranean diet and walking in delaying dementia onset and preserving cognitive health.
- The research team, led by individuals from Australia, New Zealand, and the United Kingdom, aims to determine the combined effect of regular walking and a Mediterranean diet in combating mental decline associated with conditions like dementia and Alzheimer's.
- In this study, participants are assigned to either follow the MedWalk intervention, which includes both dietary modifications and guided walking, or continue with their usual diets and exercise routines.
- As the study progresses, researchers are focusing on measuring changes in visual memory and learning, mood, quality of life, health costs, cardiovascular health, and arterial stiffness among participants.
- Participants are mostly between 60 and 90 years old, hailing from retirement communities in South Australia and Victoria, with additional participants from the broader community due to the pandemic.
- By adhering to the Mediterranean diet, participants are encouraged to reduce their intake of processed foods, lower their risk of insulin resistance and inflammation, and increase their consumption of antioxidants, omega-3 fatty acids, and fiber to foster better brain health.
- This study adds to existing evidence demonstrating that regular walking not only has a dose-dependent positive impact on reducing the risk of dementia but also positively affects brain health by improving blood flow, reducing stress, and promoting relaxation and sociability.
