Protection of Cognitive Function: Adopting Mediterranean Diet and Regular Exercise Might Offer Shield
Going the Extra Mile for Brain Health: MedWalk Intervention
Researchers are taking a walk on the wild side with an innovative study called MedWalk, exploring the combined impact of a Mediterranean diet and regular physical activity on dementia and cognitive decline. Let's dive into the details of this captivating initiative.
Revamping Brain Health: MedWalk Intervention
The MedWalk study investigates whether following a Mediterranean diet and regular walking can lower the risk of dementia and cognitive decline, including Alzheimer's dementia. This fascinating project mixes two widely-recommended lifestyle choices, hoping to enhance their combined benefits.
Despite both the Mediterranean diet and walking being associated with improved brain health, the question remains: can they work together to pack an even more powerful punch against dementia? Researchers from Australia, New Zealand, and the United Kingdom are hoping to answer that question as they journey through this exciting study.
Preliminary data from the study has been published in the Journal of Alzheimer's Disease, shedding some intriguing light on the MedWalk intervention's progress.
Cognitive Boost from the MedWalk Intervention
Originally intended to extend over a 2-year period, timing and financial constraints due to the COVID-19 pandemic forced the team to shorten the follow-up period to just one year. Despite these hurdles, the researchers are optimistic that the adjusted study will yield valuable results.
The study's primary focus is on tracking the 12-month change in visual memory and learning among participants. Moreover, the researchers will monitor the intervention's impact on various factors, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The study includes individuals aged 60 to 90 residing in South Australia and Victoria, Australia. Research subjects were recruited from independent living retirement communities, with additional participants joining from the broader community due to the pandemic.
Researchers show great interest in monitoring biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants in the study are randomly assigned to either the MedWalk intervention group or a control group that maintains their usual diet and activity levels. The intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques. To support participants, the researchers offer intensive assistance during the first 6 months, with additional help available for the next 6 months.
The researchers aim to provide a clear understanding of the concept behind a Mediterranean diet by offering guidance, such as providing free extra-virgin olive oil since it plays a crucial role in the diet, as well as other dietary resources. After evaluating the participants' baseline aerobic fitness, they will engage in group walking sessions for the first 6 months, followed by monthly sessions for the remaining study period.
The Mediterranean Diet and Brain Health
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, highlighted the potential benefits of this lifestyle choice for cognitive health. Research suggests that adhering to a Mediterranean diet is associated with fewer cases of dementia. Studies published in 2015 and 2023 found connections between a Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
While these studies indicate a link between the Mediterranean diet and a reduced risk of dementia, it's essential to remember that multiple factors influence dementia risk, such as genetics, lifestyle, and overall health.
"Maintaining a healthy diet, like the Mediterranean diet, is just one piece of the puzzle for optimal brain health and dementia prevention," Middelmann said, emphasizing the importance of a holistic approach to brain health.
The Mediterranean diet may contribute to brain health by:
- Fighting Oxidative Stress and Inflammation: This diet is rich in antioxidants, which combat oxidative stress and inflammation, both thought to play significant roles in cognitive decline and neurodegenerative diseases.
- Boosting Omega-3 Fatty Acids: Consuming Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), is vital for brain health. Omega-3s have been tied to enhanced cognitive function and a decreased risk of cognitive decline.
- Promoting a Healthy Gut Microbiome: High in fiber, this diet helps maintain a balanced gut microbiome.
- Reducing Sugar and Processed Grain Intake: This diet is low in processed grains and sugars, thereby minimizing the risk of insulin resistance and inflammation.
- Limiting Ultra-processed Foods: The consumption of ultra-processed foods, linked to dementia, is discouraged in the Mediterranean diet.
Spending time with loved ones during meals and regular exercise, both key elements of the Mediterranean diet, have also been associated with improved brain health.
The Power of Walking
Besides the Mediterranean diet, walking frequently is associated with slower cognitive decline. A 2020 study found a dose-dependent connection between the number of steps taken and reduced dementia risk, suggesting that daily walks of 10,000 steps can cut the risk of dementia in half.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute, explained that walking might impact brain health in several ways:
- Boosting Brain Blood Flow: Walking can increase blood flow to the brain, depending on the intensity, duration, and frequency of the activity.
- Enhancing Brain Activity: Regular walking may stimulate the brain, leading to increased activity levels.
- Alleviating Stress: Walking can help reduce feelings of overall stress while promoting a sense of well-being.
- Social and Nature Connections: Walking can provide social engagement and exposure to nature, both of which have been linked to cognitive benefits.
The MedWalk study's data collection period is scheduled to conclude by the end of 2023, so stay tuned for exciting updates on the potential power of the MedWalk intervention!
- The MedWalk study, exploring the combined impact of a Mediterranean diet and regular walking, aims to determine if they can lower the risk of dementia and cognitive decline, including Alzheimer's disease.
- Researchers are optimistic that the shortened MedWalk study, due to COVID-19, will still yield valuable results, focusing on changes in visual memory and learning among participants.
- The intervention combines a Mediterranean diet with a supervised walking regimen, backed by psychosocial behavioral change techniques, and offers intensive assistance to participants.
- Maintaining a healthy diet like the Mediterranean diet, rich in antioxidants and Omega-3 fatty acids, is vital for brain health, fighting oxidative stress and inflammation, boosting brain blood flow, and promoting a balanced gut microbiome.
- In addition to the Mediterranean diet, regular walking is associated with slower cognitive decline, potentially reducing dementia risk by increasing brain activity, alleviating stress, offering social engagement, and exposure to nature.
- The MedWalk study's data collection is set to conclude by the end of 2023, promising exciting updates on the potential power of the MedWalk intervention for brain health and wellness.
