Maintaining Brain Health: Adopting Mediterranean Diet and Active Lifestyle Could Offer Protection
Revised Article:
Are the Mediterranean diet and walking the hidden keys to brain health? Cutting-edge research is on a mission to find out.
The exciting "MedWalk" investigation is examining the combined impact of a Mediterranean diet and regular walking on dementia and cognitive decline. "MedWalk" is a clever shorthand for the "Mediterranean diet" and "walking."
This new study builds on existing research that links both diet and exercise to a healthier brain. The researchers aim to confirm that this glorious combo can do wonders for our mental faculties.
Conducted by scientists hailing from Down Under and across the pond, the study's been a bit of a rollercoaster. The COVID-19 pandemic threw a spanner in the works, prompting some adjustments, such as condensing the follow-up period from 2 years to just one.
Speaking of data, the researchers keep the world updated, having published their processes and ongoing analysis in the Journal of Alzheimer's Disease.
MedWalk: The Cognition Crusher
Designed to gauge cognitive strength over a year, the team's been picking up steam despite the obstacles. They've expanded the participant pool and armed themselves with fresh determination.
The team has their sights set on something specific—the 12-month change in visual memory and learning for participants.
But they're also curious about other areas, like mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The study participants hail from sunny South Australia and Victoria, aged 60 to 90. They've recruited from retirement living communities and, thanks to the pandemic, have expanded their net to include those living beyond the communal walls.
Keen eyes will be watching for biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were randomly divided into two groups: the MedWalk intervention group and a control group. The intervention group adopts the MedWalk routine, while the control group keeps things as they are.
The MedWalk intervention consists of dietary modification and a supervised walking regimen, accompanied by psychosocial behavioral change techniques. Participants receive heavy-duty support during the first 6 months, followed by additional assistance for the following 6 months to keep them on track.
To help participants embrace the Mediterranean diet, the researchers educate them on its differences compared to the typical Aussie diet. At no extra charge, they provide customers with extra-virgin olive oil and various other Mediterranean goodies.
Upon assessing each participant's baseline aerobic fitness, they participate in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
The Mediterranean Diet and its Magic Touch
Certified nutritionist Conner Middelmann, focusing on the Mediterranean, shares her insights with Medical News Today. She's been following studies suggesting that sticking to a Mediterranean diet reduces the risk of dementia.
Other research, like the 2022 and 2023 studies, found a connection between a Mediterranean diet and lower rates of Alzheimer's disease, the most prevalent form of dementia.
However, says Middelmann, "it's essential to bear in mind that many factors can impact dementia risk, including genetics, lifestyle, overall health, and more."
"So, maintaining a healthy diet, like the Mediterranean, is merely one aspect of a thorough plan for brain health and dementia prevention."
The Mediterranean diet could work its magic on our grey matter in various ways, explains Middelmann:
- it's rich in antioxidants that battle oxidative stress and inflammation, known contributors to cognitive decline and neurodegenerative diseases
- it's high in Omega-3 fatty acids, vital for brain health, and Omega-3s have been linked to improved cognitive function and prevention of cognitive decline
- it boasts high fiber content, beneficial for maintaining a balanced gut microbiome
- it's low in processed grains and sugars, minimizing the risk of insulin resistance and inflammation
- it discourages the consumption of ultra-processed foods, associated with dementia
Lastly, Middelmann reminds us, sharing meals with loved ones and regular exercise are other components of the Mediterranean lifestyle linked to brain health.
The Power of Steps
Much like the Mediterranean diet, walking regularly has been associated with a slower cognitive decline.
One study found that taking 10,000 steps a day halved the risk of dementia.
Another American and Australian study found a connection between walking speed and dementia, while a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise, like walking, can combat cognitive impairment.
"Walking may enhance brain health in one or more ways," says brain health coach Ryan Glatt of the Pacific Neuroscience Institute, unconnected to this study.**
"It may increase brain blood flow, depending on the intensity, duration, and frequency of walking," he explains.
Additionally, walking could "boost brain activity levels and reduces feelings of overall stress while improving feelings of well-being."
"It might also incorporate social elements and nature exposure, both beneficial for your noggin."
By the end of 2023, the data collection period for this groundbreaking study will conclude. Stay tuned to learn more about the incredible potential of the combined "MedWalk" intervention to lead to healthier aging and a dementia-free future!
- The "MedWalk" study, a combination of the Mediterranean diet and regular walking, is investigating its impact on dementia and cognitive decline, with a focus on the 12-month change in visual memory and learning for participants.
- The study, conducted by scientists from both Australia and other parts of the world, is examining mood, quality of life, health costs, cardiovascular health, arterial stiffness, and biomarkers associated with cognitive decline.
- Participants, aged 60 to 90, have been recruited from retirement living communities in South Australia and Victoria, with the expansion of the participant pool due to the COVID-19 pandemic.
- The Mediterranean diet, when followed, has been found to reduce the risk of dementia, with the added benefit of being rich in antioxidants, Omega-3 fatty acids, fiber, and low in processed grains, sugars, and ultra-processed foods.
- Regular walking has been associated with a slower cognitive decline, with taking 10,000 steps a day reportedly halving the risk of dementia, and aerobic exercise like walking found to combat cognitive impairment.
- Walking may enhance brain health by increasing brain blood flow, boosting brain activity levels, reducing stress, improving feelings of well-being, and incorporating social elements and nature exposure. The study will conclude its data collection period by the end of 2023, with results expected to reveal the potential of the "MedWalk" intervention for healthy aging and a dementia-free future.
