Maintaining Cognitive Wellness: Potential Benefits of Mediterranean Diet and Regular Exercise
Stepping Up to Brain Health: Combining Mediterranean Diet and Walking to Combat Dementia
Researchers are investigating a novel approach to counteract dementia and cognitive decline – a strategy they've dubbed the "MedWalk intervention." This innovative approach integrates a Mediterranean diet and regular walking, powered by behavioral change techniques to boost adherence.
The MedWalk intervention aims to discover whether following this lifestyle plan may decrease the risk of memory decline and dementia, including Alzheimer's dementia.
Despite recent research highlighting the individual benefits of both the Mediterranean diet and walking, this study delves into their combined effect. The study is orchestrated by researchers from Australia, New Zealand, and the United Kingdom, originally for a 2-year period but currently spanning a single year due to the COVID-19 pandemic.
The researchers enthusiastically believe that despite period adjustments, the study will yield compelling findings.
The principal focus for the authors centers on a 12-month change in visual memory and learning for participants.
Apart from observing improvements in these cognitive areas, the study scrutinizes the intervention's impact on mood, quality of life, healthcare costs, cardiovascular health, arterial stiffness, and biomarkers linked with cognitive decline.
Sixty-to-ninety-year-old individuals living in the Australian states of South Australia and Victoria are participating in the study. Participants were sourced from independent living retirement communities as well as the broader community due to pandemic circumstances.
Special attention is dedicated to monitoring biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are randomly assigned to either the MedWalk intervention group or a control group that continues with their regular diet and activity routine.
The MedWalk intervention combines dietary modification with a supervised walking regimen and psychosocial behavioral change techniques. Participants receive intense support for the initial 6 months, with ongoing assistance available for the subsequent 6 months to ensure commitment.
Researchers inform participants about the distinctions between a Mediterranean diet and a typical Australian diet to foster understanding and ease the transition.
For instance, the research team is handing out free extra-virgin olive oil, a key component of a Mediterranean diet, as well as other foods. After evaluating the participants' baseline aerobic fitness levels, they engage in group walking sessions for the first 6 months, followed by monthly sessions for the duration of the study.
Zest for the Mediterranean Diet
Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet emphasized to Medical News Today that studies suggest that adhering to a Mediterranean diet is linked with a reduced incidence of dementia.
Studies in 2021, 2022, and this year have found a connection between the Mediterranean diet and reduced rates of Alzheimer's disease, the most prevalent form of dementia.
Middelmann cautioned that although these studies indicate a correlation between the Mediterranean diet and a reduced risk of dementia, various factors contribute to dementia risk, including genetics, lifestyle, and overall health.
"Maintaining a balanced diet like the Mediterranean diet is only one facet of a comprehensive strategy for brain health and dementia prevention," she reiterated.
The Mediterranean diet may bolster brain health in numerous ways:
- It is teeming with antioxidants that combat oxidative stress and inflammation, which are thought to contribute significantly to cognitive decline and neurodegenerative diseases.
- It provides omega-3 fatty acids, particularly docosahexaenoic acid (DHA), vital for brain health, and omega-3s are associated with cognitive function enhancement and a decreased risk of cognitive decline.
- The diet is high in fiber, promoting a balanced gut microbiome.
- It is low in processed grains and sugars, thereby reducing the risk of insulin resistance and inflammation.
- It discourages the consumption of ultra-processed foods, linked with dementia.
Finally, Middelmann added that sharing meals with loved ones and regular exercise are other Mediterranean diet habits associated with improved brain health.
Strides in Cognition
Regular walking is associated with slower cognitive decline. A study demonstrated a link between walking frequency and reduced dementia risk. Specifically, individuals taking 10,000 steps a day diminished their dementia risk by 50%.
Walking fosters brain health through a myriad of mechanisms:
- Enhancing brain blood flow, depending on intensity, duration, and frequency of walking.
- Elevating brain activity levels.
- Alleviating overall stress and boosting feelings of well-being.
- Integrating social elements and exposure to nature, both beneficial for brain health.
The current study's data-collection period will conclude at the end of 2023.
Data from recent studies indicate a strong association between adherence to the Mediterranean diet and a reduced risk of Alzheimer's disease mortality and mild cognitive impairment, even when controlling for factors like age, sex, physical activity, smoking, and alcohol use. The Mediterranean diet's protective properties are more pronounced than those of other healthy eating patterns.[1] Additionally, longitudinal studies have shown that exercise combined with a healthy diet lowers dementia risk by 30-60%. Incorporating walking, a common element in these lifestyle interventions, seems promising for the prevention of dementia.[2],[3]
The MedWalk intervention, led by researchers from various countries, seeks to determine whether a combination of a Mediterranean diet and regular walking can reduce the risk of memory decline and dementia, including Alzheimer's dementia.
The study, impacted by the COVID-19 pandemic, is examining cognitive improvements such as changes in visual memory and learning, and also exploring the intervention's effect on mood, quality of life, healthcare costs, cardiovascular health, arterial stiffness, biomarkers linked with cognitive decline, and more.
Participants, aged 60-90, follow a 12-month MedWalk intervention or a control group's routine, with the MedWalk group receiving support and guidance for adopting the Mediterranean diet and walking regularly.
Experts like Conner Middelmann stress the importance of the Mediterranean diet in brain health and dementia prevention, citing numerous benefits such as antioxidant protection, omega-3 fatty acids, fiber, and a balanced gut microbiome.
Furthermore, the Mediterranean diet discourages ultra-processed foods, supports social eating, and enhances brain health through physical activity such as walking.
Recent research suggests a strong association between adherence to the Mediterranean diet and reduced risk of Alzheimer's disease mortality and mild cognitive impairment. Exercise, a key component of lifestyle interventions like the MedWalk intervention, may potentially lower dementia risk by up to 60%.
The study is slated to end in 2023, with the hope of uncovering compelling findings on brain health-and-wellness, fitness-and-exercise, mental-health, and nutrition through the MedWalk intervention.
