Maintaining Brain Health: Adopting Mediterranean Diet and Regular Exercise as Protective Measures
Research Explores Combined Impact of Mediterranean Diet and Walking on Dementia and Cognitive Decline
Researchers are investigating whether a novel intervention, coined "MedWalk," can reduce the risk of cognitive decline and dementias, including Alzheimer's. With both a Mediterranean diet and walking linked to brain health, this study aims to confirm the benefits of this combined MedWalk intervention.
The ongoing research, conducted by a collaboration of Australian, New Zealand, and British scientists, originally designed to span two years, has been temporarily suspended due to the COVID-19 pandemic. Despite the interruption, the researchers have made public the procedures and ongoing analysis in the Journal of Alzheimer's Disease.
Once planned for a 24-month follow-up, the study has been adapted to a single-year period due to the pandemic's impact on timing and finances. The recruitment of participants has expanded to include not only those residing in independent living retirement communities in South Australia and Victoria but also members of the larger community.
The study's primary focus is on the 12-month change in visual memory and learning for participants. Additionally, researchers aim to observe the intervention's impact on areas such as mood, quality of life, and health costs, as well as cardiovascular health and arterial stiffness.
Participants, aged 60 to 90, were divided into either the MedWalk intervention group or a control group maintaining their regular diet and exercise routine. The MedWalk intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques. Participants receive intensive support during the initial 6 months, with additional assistance available for the following 6 months to help them stay on track.
The MedWalk intervention emphasizes dietary changes by providing instruction on the differences between a Mediterranean diet and a typical Australian diet. Participants receive free extra-virgin olive oil, a key component of the Mediterranean diet, along with other foods. After an initial assessment of baseline aerobic fitness, participants partake in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
Research suggests that both a Mediterranean diet and regular physical activity, such as walking, can contribute to better cognitive health. Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, mentioned that studies show an association between the Mediterranean diet and fewer instances of dementia. Furthermore, other research has found links between this diet and lower rates of Alzheimer's disease, the most common form of dementia.
Walking regularly is also associated with slowed cognitive decline. A study found a dose-dependent relationship between the number of steps taken and the risk of dementia, with a 10,000-step daily regimen potentially lowering the risk by half. Regular walking is thought to improve brain health by increasing blood flow, enhancing brain activity, reducing stress, and incorporating social and natural elements beneficial for cognitive function.
The data collection period for the MedWalk study will be completed by the end of 2023.
- The researchers believe that the combined MedWalk intervention, consisting of a Mediterranean diet and walking, may reduce the risk of cognitive decline and various dementias, including Alzheimer's.
- Due to the COVID-19 pandemic, the initial two-year study has been adjusted to a single-year period, and the participant recruitment has been expanded beyond retirement communities.
- In the MedWalk intervention, participants receive intensive support for the first six months to help them adjust to the dietary changes towards a Mediterranean diet and the supervised walking regimen.
- Other than observing the 12-month change in visual memory and learning, researchers are also studying how the MedWalk intervention impacts aspects like mood, quality of life, mental health, nutrition, and cardiovascular health.
- Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, points out that research indicates an association between the Mediterranean diet and fewer occurrences of dementia.
- Walking regularly, as part of a fitness-and-exercise routine, is also linked with slowed cognitive decline. A study suggested that a 10,000-step daily routine may lower the risk of dementia by half.
