Mental wellbeing enhancement: Adopting Mediterranean diet and active living could offer protection
Mediterranean Strides: Investigating the Synergistic Effects of a Mediterranean Diet and Walking on Dementia and Cognitive Decline
Researchers are currently exploring the potential benefits of a unique lifestyle intervention dubbed "MedStrides." This combo pack includes a Mediterranean diet and a regular walking routine, aiming to reduce the risk of dementia and cognitive decline.
The scientific community has previously observed links between a Mediterranean diet and walking, and brain health. This new study seeks to establish the merits of combining these two interventions.
Initiated by researchers from Australia, New Zealand, and the United Kingdom, the MedStrides study was initially designed to track cognition over a 2-year period. However, the COVID-19 pandemic disrupted the original plan, forcing researchers to cut the follow-up period to a single year.
The MedStrides Intervention
Sixty to ninety-year-olds, living in South Australia and Victoria, have been recruited for the study. Participants were sourced from independent living retirement communities, with someadded from the broader community due to the pandemic.
The MedStrides group undergoes a combination of dietary modifications, a supervised walking regimen, and psychosocial behavioral change techniques. The first six months are marked by intensive support, with a secondary level of aid accessible for the next six months to ensure participants stick to their new lifestyle.
The Mediterranean Diet's Impact on Cognition
Certified nutritionist Conner Middelmann specializing in the Mediterranean diet, commented that studies have suggested that adhering to a Mediterranean diet can lower dementia cases. Recently published research found links between the Mediterranean diet and reduced rates of Alzheimer's disease, the most common form of dementia.
While these studies indicate a connection between the Mediterranean diet and a reduced dementia risk, Middelmann emphasizes that many factors, including genetics, lifestyle, and overall health, can influence dementia risk. In essence, maintaining a healthy diet, such as the Mediterranean diet, is merely one aspect of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet is believed to contribute to brain health in numerous ways, such as:
- High antioxidant content that combats inflammation and oxidative stress thought to contribute to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), critical for brain health, and linked to improved cognitive function and lower risk of cognitive decline.
- Fiber-rich diet that helps keep the gut microbiome in balance.
- Low intake of processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- Minimized consumption of ultra-processed foods, linked to dementia, is discouraged in the diet.
Another beneficial aspect of the Mediterranean diet is shared meals with family and friends and regular exercise, which have been associated with brain health.
The Cognitive Benefits of Walking
Walking regularly has been associated with slower cognitive decline. A study found a dose-dependent relationship between the number of steps taken and reduced dementia risk, with 10,000 steps per day lowering the risk by 50%.
Regular walking may improve brain health in various ways, such as:
- Boosting brain blood flow, depending on walking intensity, duration, and frequency.
- Enhancing levels of brain activity.
- Reducing feelings of overall stress while improving feelings of well-being.
- Incorporating social elements and exposure to nature, both beneficial for the brain.
The MedStrides study's data-collection period is set to finish by the end of 2023. Preliminary findings may provide valuable insights into combining dietary and physical activity interventions for the betterment of cognitive health and the reduction of dementia risk.
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MedStrides Intervention Study: Combining Mediterranean Diet and Walking for Dementia and Cognitive Decline
Introduction
The MedStrides intervention study analyzes the joint impact of a Mediterranean diet and regular walking on dementia and cognitive decline. This research aims to shed light on how lifestyle interventions influence cognitive health, primarily in the elderly population.
Background
- Mediterranean Diet: The Mediterranean diet centers on consuming fruits, vegetables, whole grains, and healthy fats, such as those located in olive oil. It has been linked to numerous health benefits, including reduced risk of heart disease and improved cognitive function.
- Walking: Regular physical activity, such as walking, promotes cardiovascular health and minimizes the risk of chronic diseases. It also plays a role in maintaining cognitive function.
Methodology
- Participants: The study typically involves elderly adults, possibly with some cognitive impairment or at risk of dementia.
- Intervention: Participants are taught to follow a Mediterranean diet and engage in regular walking exercises. The dietary aspect emphasizes adherence to Mediterranean diet principles, while the physical activity component involves structured walking sessions.
- Assessment: Cognitive function is evaluated using standardized tests before and after the intervention period. These tests might include memory, executive function, and processing speed tasks.
- Control Group: A control group may be included to compare outcomes between those who receive the intervention and those who do not.
Results and Findings
- Cognitive Function: The study likely demonstrates improvements in cognitive function among participants following both the Mediterranean diet and walking regimen compared to the control group.
- Risk Reduction: The combined intervention may reduce the risk of dementia or cognitive decline by improving cardiovascular health and reducing inflammation.
- Quality of Life: Participants may also experience improvements in overall quality of life, including better mood and social interaction.
Conclusion
The MedStrides intervention study highlights the potential benefits of combining dietary and physical activity interventions for improving cognitive health and reducing the risk of dementia. This approach can serve as a template for future research and practical applications in public health initiatives focused on aging and cognitive health.
Future Directions
- Long-Term Follow-Up: Future studies should consider long-term follow-up to assess sustained effects of lifestyle interventions.
- Mechanisms: Investigating the biological mechanisms underlying these interventions could offer further insights into their effectiveness.
- Personalization: Customizing interventions to individual needs and preferences may enhance adherence and effectiveness.
- Researchers in the MedStrides study hope to establish the benefits of pairing a Mediterranean diet with regular walking to minimize dementia and cognitive decline.
- The MedStrides group participates in dietary modifications, a supervised walking regimen, and psychosocial behavioral changes.
- The study began in 2021 and is scheduled to end in 2023.
- The MedStrides researchers recruited elderly participants from independent living retirement communities in South Australia and Victoria.
- Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, claims adherence to this diet may lower dementia cases.
- The MedStrides diet presents benefits like reduced oxidative stress, improved cognitive function, balanced gut microbiome, and a lower risk of insulin resistance.
- Walking regularly has been linked to slower cognitive decline, lower dementia risk, and improved brain health.
- The MedStrides study's preliminary findings may uncover the synergistic effects of combining a Mediterranean diet and walking for cognitive health and dementia prevention.
