Preserving Brain Health: Adopting Mediterranean Diet and Active Lifestyle as Preventative Measures
Going the Extra Mile for Brain Health: Combining Diet and Exercise to Combat Cognitive Decline
A groundbreaking study, tentatively called the "MedWalk" investigation, is aiming to shed light on the potential the synergy of the Mediterranean diet and regular physical activity holds in preventing dementia and cognitive decline.
Both the Mediterranean diet and regular exercise have been proven to promote brain health. However, this study delves deeper, exploring the combined effect of both approaches.
The study, which commenced before the pandemic and is currently being resumed, will conclude in late 2023. Preliminary details and study processes have been published in the Journal of Alzheimer’s Disease.
The primary goal of the MedWalk intervention is to determine whether the combination of a Mediterranean diet and regular exercise could contribute to a significant reduction in visual memory and learning decline over a 12-month period for participants aged 60-90.
In addition to this key outcome, researchers are also interested in observing the impact of the MedWalk intervention on various aspects, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The study is being conducted by a team of scientists hailing from Australia, New Zealand, and the United Kingdom. Participants are being recruited from independent living retirement communities in South Australia and Victoria, with additional participants enlisted from the broader community due to pandemic-related restrictions.
The MedWalk intervention involves a combination of dietary modification alongside a supervised walking regimen, supplemented with psychosocial behavioral change techniques. Participants receive intensive support for the first 6 months, with additional assistance remaining available for the following 6 months to help them maintain their progress.
Researchers are paying close attention to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. Special emphasis is given to the provision of extra-virgin olive oil, a key component of the Mediterranean diet, as well as other essential food items.
Mediterranean Diet and Brain Health
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, expressed her opinions on the connection between the diet and dementia prevention to Medical News Today. While research suggests an association between the Mediterranean diet and reduced instances of dementia, Middelmann underscores that numerous factors, including genetics, overall health, and lifestyle, can affect dementia risk.
The Mediterranean diet's potential benefits to brain health can be attributed to several factors. The diet is rich in antioxidants, which work to combat oxidative stress and inflammation, believed to be significant contributing factors to cognitive decline and neurodegenerative diseases.
In addition, it provides an abundance of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health. Omega-3s have been linked to improved cognitive function and a decreased risk of cognitive decline. The Mediterranean diet also encourages a balanced gut microbiome by promoting high fiber intake, reduces the risk of insulin resistance and inflammation by minimizing processed grains and sugars, and discourages the consumption of ultra-processed foods, which have been associated with dementia.
Middelmann highlights the social dimensions of the Mediterranean diet, such as sharing meals with loved ones and regular exercise, which have been linked to enhanced brain health.
The Benefits of Walking
Regular exercise, particularly walking, is also known to contribute to slower cognitive decline. A study found a direct correlation between the number of steps taken and the reduction in dementia risk, with taking 10,000 steps per day reducing the risk by 50%.
A study on participants from the United States and Australia found a link between walking speed and dementia. Similarly, a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercises, such as walking, can help combat cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute further explains the potential benefits of walking. Walking may increase brain blood flow, depending on the intensity, duration, and frequency of walking, he says. It can also benefit brain activity, reduce stress, and improve well-being, as well as incorporate social elements and exposure to nature, both of which have been linked to enhanced brain health.
The MedWalk study aims to provide compelling evidence of the combined impact of the Mediterranean diet and regular exercise on cognitive decline and could lead to public health policy changes, clinical practice adjustments, and future research directions exploring the molecular mechanisms underlying diet and exercise-mediated cognitive protection.
- The "MedWalk" study, focused on the Mediterranean diet and exercise, seeks to determine if the combination could significantly reduce visual memory and learning decline over a 12-month period for those aged 60-90.
- In addition to investigating cognitive decline, the study also aims to observe the impact on various aspects like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and mental health.
- The Mediterranean diet's brain-boosting benefits are believed to come from its antioxidant content which combats oxidative stress and inflammation, rich omega-3 fatty acids, and encouraged balanced gut microbiome.
- Certified nutritionist Conner Middelmann emphasizes that while the Mediterranean diet may reduce dementia risk, numerous factors, such as genetics and lifestyle, can influence the risk.
- A study found that taking 10,000 steps per day can potentially reduce dementia risk by 50%, and walking may increase brain blood flow, reduce stress, and improve well-being.
- Ryan Glatt, a brain health coach, points out that walking can also incorporate social elements and exposure to nature, both of which have been linked to enhanced brain health. If the MedWalk study provides compelling evidence, it could lead to changes in public health policies, clinical practices, and future research directions.
