Maintaining mental acuity: Adopting Mediterranean diet and an active lifestyle could potentially offer protection
Let's dive into a captivating ongoing research study that's worth keeping an eye on! This exciting exploration is investigating the combined impact of a Mediterranean diet with good ol' walking on dementia and cognitive decline. Researchers are calling this combo the "MedWalk intervention," which is just a fancy way of saying the Mediterranean diet combined with some regular leg movement.
Here's the lowdown: Prior studies have already linked these two elements individually to awesome brain health benefits. However, this new study wants to see if joining forces could deliver even more cognitive superpowers. The study is being carried out by a collaborative effort from researchers hailing from Australia, New Zealand, and the United Kingdom, with the aim of completing it by the end of 2023. Although COVID-19 gave them a bit of a roadblock, they've been publishing data on their processes and analysis in the esteemed Journal of Alzheimer's Disease.
The primary objective of this study is understanding if an intriguing 12-month change in visual memory and learning could be observed in participants who follow the MedWalk intervention. Researchers are also eyeing how it may affect other facets of life, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
This research targets 60-to-90-year-old folks living in South Australia and Victoria – both in Australia – either from independent living retirement communities or the larger community, thanks to pandemic-related adaptations. Rigorous attention is paid to biomarkers linked to cognitive decline, which includes glucose regulation, inflammation, nutrients, and oxidative stress.
The study participants are divided into two groups: one following the MedWalk intervention, while the other maintains their usual diet and activity level. The MedWalk intervention involves modifying diet and taking part in a supervised walking regimen, with powerful psychosocial behavioral change techniques for extra support.
Researchers provide guidance on the differences between the Mediterranean diet and a typical Australian diet to help participants grasp the concept. To get the Mediterranean diet ball rolling, they offer free extra-virgin olive oil and other essential foods. After a fitness assessment, participants engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
Now let's take a detour and see what the experts have to say about a Mediterranean diet's impact on cognitive health. Certified nutritionist Conner Middelmann specializing in Mediterranean diet matters weighed in on the subject. Previous studies hinted that individuals who follow a Mediterranean diet have fewer instances of dementia, as well as a lower risk of Alzheimer's disease. Middelmann emphasized that genetics, lifestyle, and overall health all play crucial roles in dementia risk, suggesting that the Mediterranean diet is merely one piece of the preventive puzzle.
Why is a Mediterranean diet ideal for brain health? Primarily because it's rich in antioxidants, omega-3 fatty acids, fiber, and has low amounts of processed grains and sugars. The diet's antioxidants help combat oxidative stress and inflammation, which are suspected culprits in cognitive decline and neurodegenerative diseases. Omega-3s, particularly docosahexaenoic acid (DHA), provide a healthy boost to the brain. The diet's fiber content helps maintain a healthy balance in the gut microbiome, while reducing the risk of insulin resistance and inflammation. Lastly, by avoiding ultra-processed foods, the Mediterranean diet seems to keep dementia at bay.
Sharing meals with loved ones and regular exercise are additional aspects of the Mediterranean diet that have been associated with better brain health.
Moving on to the role of walking in preserving cognitive abilities, research points to its potential to slow down cognitive decline. A study found a link between taking 10,000 steps a day and a 50% lower risk of dementia. Another study observed a connection between walking speed and dementia, and a 2017 study concluded that aerobic exercise like walking can strengthen cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute summed up why walking may promote brain health by suggesting it can increase brain blood flow, boost levels of brain activity, reduce feelings of stress, and enhance feelings of wellbeing. Walking also has social and nature components that could potentially offer more brain benefits.
- The ongoing research study investigates the combined impact of a Mediterranean diet and walking on dementia and cognitive decline, dubbed as the "MedWalk intervention," which incorporates good brain health benefits from both individual elements.
- By combining the Mediterranean diet and walking, this research hopes to deliver even more cognitive superpowers, with a primary focus on visual memory and learning changes over a 12-month period.
- The study, being conducted by researchers from Australia, New Zealand, and the United Kingdom, also aims to understand how the MedWalk intervention may affect various aspects of life, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- This research targets 60-to-90-year-old persons living in South Australia and Victoria, and the study design allows for participants from independent living retirement communities or the larger community due to pandemic-related adaptations.
- The impact of a Mediterranean diet on cognitive health is not naive to experts, with certified nutritionist Conner Middelmann highlighting that individuals who follow a Mediterranean diet have fewer instances of dementia and a lower risk of Alzheimer's disease.
- Walking has been associated with potential benefits for cognitive health as well, as research suggests that taking 10,000 steps a day can lead to a 50% lower risk of dementia, and regular walking can boost brain blood flow, reduce stress levels, and enhance feelings of wellbeing.
