Brain health upkeep: Adopting the Mediterranean diet and an active lifestyle potentially provides shielding effects
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Tyin' Two Powerhouse Lifestyle Habits: MedWalk's Crusade Against Cognitive Decline
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Researchers are giving the "MedWalk" an unprecedented trial run, combing two potent lifestyle influencers—the Mediterranean diet and regular exercise via walking—to potentially diminish the risks of dementia and cognitive decline. MedWalk is a fusion of the Mediterranean diet and regular walking, shorthand for a healthier way of living.
Previous research has suggested both a Mediterranean diet and routine strolling are game changers in terms of brain health. Now, let's see if they're a power couple.
This global study— spearheaded by researchers from Australia, New Zealand, and the United Kingdom—is currently underway, marked by a brief pause due to COVID-19. The ongoing investigation is sharing its processes and analysis findings in the Journal of Alzheimer's Disease, offering an inside peek at its progress.
MedWalk: Fusing Food and Steps for Brain Health
Originally set to monitor cognition over a 2-year span, COVID's financial effect and unpredictability forced the study authors to shorten the follow-up period to a year, focusing on crucial cognitive changes. Despite minor hiccups, the scientists remain confident in the study's statistical power.
The research team is keenly interested in recording a 12-month change in visual memory and learning capabilities among participants.
While they're checking out key areas like mood, quality of life, health costs, cardiovascular health, and arterial stiffness, MedWalk's primary focus is on cognitive enhancement and dementia prevention.
Participants in this study are aged 60–90, hailing from South Australia and Victoria. The research team has diversified its recruitment base due to COVID-19, including individuals from the broader community.
The study's spotlight shines on biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants have been divided into two groups: the MedWalk intervention group and a control group maintaining their usual diet and activity levels. The MedWalk intervention consists of a dietary modification program coupled with a supervised walking regimen, enhanced with psychosocial behavioral change techniques. Participants—armed with initial aerobic fitness assessments and subsequent group walking sessions—will reap six months of intensive support at the study outset, with additional assistance continuing for the following six months to help them stick to the plan. The research team will provide instruction on what sets the Mediterranean diet apart from an average Aussie diet.
In addition, the team will offer participants staples of the Mediterranean diet, such as free extra-virgin olive oil—a crucial component of this way of eating.
Mediterranean Diet and Smart Brain Choices
Certified nutritionist Conner Middelmann, a Mediterranean diet aficionado, told Medical News Today that studies support the idea that adopting a Mediterranean diet reduces the chances of dementia.
Indeed, other research, including studies in 2020 and later in 2023, shows associations between a Mediterranean diet and reduced Alzheimer's disease rates, the most common type of dementia.
However, Middelmann warns that multiple factors—including genetics, lifestyle, and overall wellness—play a role in dementia likelihood.
"Thus, following a balanced diet like the Mediterranean one is just one piece of the dementia prevention puzzle."
The Power Pair's Neuro-Boosting Forces
Walking on a frequent basis is another factor contributing to gradual cognitive decline resistance. A 2020 research paper found that amassing 10,000 steps a day slashed the risk of dementia by half.
A 2023 study discovered a connection between walking speed and dementia, while a 2017 study published in the British Journal of Sports Medicine demonstrated that aerobic exercise, such as walking, can bolster cognitive performance incapacitation.
"Walking may boost brain health through several avenues, such as augmenting blood flow, enhancing brain activity, reducing stress, and fostering a sense of overall well-being," explained brain health coach Ryan Glatt from the Pacific Neuroscience Institute, who is not affiliated with this study.
Walking may also integrate social aspects and exposure to nature, both of which could potentially offer cognitive benefits.
The study's data collection will wrap up toward the end of 2023.
Enrichment Insights:
- MedWalk Intervention: A comprehensive lifestyle intervention combining the Mediterranean diet, walking, and psychosocial behavioral change techniques aimed at reducing the risk of dementia and cognitive decline
- Mediterranean Diet: A dietary pattern that emphasizes high consumption of fruits, vegetables, whole grains, healthy fats, moderate consumption of fish, moderate dairy, low consumption of red meats, and limited sweets; rich in antioxidants, omega-3 fatty acids, fiber, and healthy fats
- Benefits of Combination MedWalk Lifestyle Modifications: Improved cognitive function, reduced inflammation, enhanced cardiovascular health, reduced risk of chronic diseases, and overall wellness. The combination may offer synergistic benefits in these areas.
- Ongoing Research: Further studies, such as longitudinal studies, randomized controlled trials (RCTs), and mechanistic studies, are ongoing to investigate the interaction between these lifestyle modifications and their impact on cognitive health.
- Future Directions: Future research will focus on optimizing the MedWalk intervention for broader applicability, establishing clear public health recommendations, and using emerging technologies to boost adherence and monitoring.
- The MedWalk intervention, a fusion of the Mediterranean diet and regular walking, is being studied to potentially diminish the risks of dementia and cognitive decline.
- Researchers are recording a 12-month change in visual memory and learning capabilities among participants as part of the MedWalk study.
- Participants in this study are aged 60–90 and have been divided into two groups, with one following the MedWalk intervention and the other maintaining their usual diet and activity levels.
- The MedWalk intervention includes a dietary modification program coupled with a supervised walking regimen, psychosocial behavioral change techniques, and support for six months.
- Studies support the idea that adopting a Mediterranean diet reduces the chances of dementia, although genetics, lifestyle, and overall wellness also play a role.
- A 2020 research paper found that amassing 10,000 steps a day slashed the risk of dementia by half.
- Walking may boost brain health through several avenues, such as augmenting blood flow, enhancing brain activity, reducing stress, and fostering a sense of overall well-being.
- Research on the MedWalk study's effects on cognitive function is ongoing, with data collection wrapping up toward the end of 2023.
- Future research will focus on optimizing the MedWalk intervention, establishing clear public health recommendations, and using emerging technologies to boost adherence and monitoring, ultimately aiming for a healthier brain and overall mental health in 2023 and beyond.
