Maintaining Brain Health: Adopting Mediterranean Diet and Regular Exercise for Potential Defense
Hop on the MedWalk and Boost Your Brain!
A fascinating study is currently underway, exploring the powerful combination of the Mediterranean diet and walking to combat cognitive decline and dementia, including Alzheimer's disease. The clever acronym "MedWalk" encapsulates this dual- approach, meaning a Mediterranean diet combined with regular walking.
Historically, both the Mediterranean diet and walking have been linked to incredible brain benefits. However, this study plans to determine if the synergy of these healthy habits significantly improves brain health, specifically focusing on visual memory and learning, mood, quality of life, cardiovascular health, and arterial stiffness.
Researchers from Australia, New Zealand, and the United Kingdom are driving this research project, as they set out to observe the overall impact of the MedWalk intervention on cognitive health. Originally contemplating a two-year follow-up, alterations brought about by the COVID-19 pandemic necessitated changing the timeline, with a single-year follow-up and a more substantial recruitment of participants.
The primary outcome of the study stands out: a 12-month change in visual memory and learning for participants. Additionally, researchers are keen to observe the effects on several other aspects of well-being, including overall health costs, biomarkers associated with declining cognitive function, and specific indicators like glucose regulation, inflammation, and oxidative stress.
The participants in the study are men and women aged 60 to 90 residing in South Australia and Victoria, Australia. These individuals come from a variety of independent living retirement communities and, thanks to the pandemic, also from the wider community.
Special attention will be given to potential biomarkers of cognitive decline. Participants are randomly assigned to either the MedWalk intervention group or a control group that maintains their usual diet and exercise routine.
The MedWalk intervention centers around a combination of dietary adjustments, a supervised walking regimen, and behavioral change techniques. For the first 6 months, participants receive intensive support, with continued assistance for the following 6 months to ensure adherence to their new lifestyle choices.
To help participants better comprehend the Mediterranean diet, the researchers provide educational guidance and resources like free extra-virgin olive oil and other Mediterranean-appropriate foods. At the start, an assessment of aerobic fitness gauges baseline fitness levels, and group walking sessions are initiated for the first 6 months, followed by monthly meetings throughout the test year.
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, applauded the initiative, sharing insights with Medical News Today. Various studies have suggested a link between following the Mediterranean diet and a reduced risk of dementia. Alzheimer's disease, the most common form of dementia, also shows a similar association.
Middelmann, however, emphasized that while these studies hint at a connection between the Mediterranean diet and reduced dementia risk, they must be considered within the broader context of other factors influencing brain health, such as genetics, lifestyle, and overall health. She highlights that adopting a Mediterranean diet is merely one aspect of a comprehensive approach to promoting brain health and preventing dementia.
On the topic of how the Mediterranean diet benefits brain health, Middelmann points out that the diet's rich content of antioxidants and omega-3 fatty acids play a crucial role. Antioxidants combat oxidative stress and inflammation, believed to significantly contribute to cognitive decline and neurodegenerative diseases, while omega-3s have been linked to improved cognitive function and a lower risk of cognitive decline. The Mediterranean diet also promotes fiber-rich gut microbiome health, reduces the risk of insulin resistance and inflammation, and discourages the consumption of ultra-processed foods, which have been associated with cognitive decline.
Lastly, Middelmann acknowledges the social and physical aspects of eating together and regular exercise commonly associated with the Mediterranean diet, both of which have been linked to better brain health.
Meanwhile, walking regularly has also been associated with slower cognitive decline. A study found that taking 10,000 steps a day could lower the risk of dementia by 50%. Other studies have linked walking speed with dementia, and a 2017 study in the British Journal of Sports Medicine indicated that aerobic exercise, such as walking, can effectively diminish cognitive impairment.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute, explained that walking could enhance brain health by increasing blood flow to the brain, depending on the intensity, duration, and frequency of walking. Additionally, walking might elevate brain activity levels, reduce stress, enhance feelings of well-being, and incorporate social and natural elements, all of which may also benefit brain function.
The data collection period for this study is slated to conclude by the end of 2023. If you're in the South Australian or Victorian age bracket and wish to make your own MedWalk journey, make sure to consult with a healthcare provider or certified nutritionist to ensure it's the best choice for your specific situation and overall well-being.
- The study, titled "MedWalk," investigates the combined effects of the Mediterranean diet and walking on cognitive decline and dementia, including Alzheimer's disease.
- Researchers are focusing on visual memory and learning, mood, quality of life, cardiovascular health, and arterial stiffness as key areas of interest in this study.
- Besides the primary outcome, researchers also plan to observe changes in overall health costs, biomarkers associated with declining cognitive function, and indicators like glucose regulation, inflammation, and oxidative stress.
- Participants, aged 60 to 90, are recruited from independent living retirement communities in South Australia and Victoria, Australia, as well as from the wider community due to the impact of the COVID-19 pandemic.
- The MedWalk intervention combines dietary adjustments, a supervised walking regimen, and behavioral change techniques, with participants receiving intensive support for the first 6 months, followed by continued assistance for the remaining 6 months.
- The Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in ultra-processed foods, is believed to reduce the risk of dementia and improve cognitive function, while regular walking has been associated with slower cognitive decline and better brain health.
