Maintaining Brain Health: Following a Mediterranean Diet and Adopting an Active Lifestyle Could Offer Protection
A Cutting-Edge Study Explores the Combined Impact of the Mediterranean Diet and Walking on Brain Health
Researchers are investigating the "MedWalk intervention," a combination of a Mediterranean diet and regular exercise through walking, and its potential to combat cognitive decline and dementia. This includes Alzheimer's dementia.
The authors of the study believe that this unique approach could significantly reduce the risk of these conditions. Previous research has linked both the Mediterranean diet and regular walking to brain health, but this study aims to confirm their combined benefits.
Interrupted by the COVID-19 pandemic, the study is still ongoing, having published its methods and ongoing analysis in the Journal of Alzheimer's Disease.
Originally planned as a 2-year study, the pandemic forced the researchers to reduce the follow-up period to a single year. They've been recruiting a wider sample of participants to compensate for the shorter period.
The focus of the study is a 12-month change in visual memory and learning for participants. The researchers also aim to observe how the intervention affects participants' mood, quality of life, health costs, and even cardiovascular health.
Seniors aged 60 to 90, residing in South Australia and Victoria, Australia, are participating in the study, with some recruited from independent living retirement communities. Others have joined due to the pandemic.
The study pays special attention to biomarkers for cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. The participants are divided into two groups, one following the MedWalk intervention and the other maintaining their usual diet and activity levels.
The MedWalk intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques. Participants receive intensive support for the first six months, followed by additional help for the next six months to maintain adherence to the program.
Researchers guide participants on understanding the concept of a Mediterranean diet, providing olive oil and other foods essential for this way of eating. After an assessment of baseline aerobic fitness, participants engage in group walking sessions for the first six months, followed by monthly sessions for the rest of the test year.
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, highlighted the potential benefits of this diet for brain health in previous studies. Although these studies suggest a link between the Mediterranean diet and a reduced risk of dementia, a comprehensive approach to brain health is essential, as factors like genetics, lifestyle, and overall health also play a role.
Middelmann explained that the Mediterranean diet might protect brain health by combating oxidative stress and inflammation, providing vital nutrients like omega-3 fatty acids, and maintaining gut microbiome balance. A lower intake of processed foods, which have been linked to dementia, and the promotion of social activities and exercise are additional benefits.
Regular walking is also associated with slower cognitive decline. A study showed a 50% decrease in the risk of dementia with 10,000 steps a day. Another study linked walking speed to dementia, while a study in 2023 suggested that walking could strengthen cognitive impairment.
Walking may improve brain health by boosting brain blood flow, enhancing brain activity, reducing stress, and promoting feelings of well-being. It can also incorporate social elements and exposure to nature, both of which have brain benefits.
The data collection period for the MedWalk study will complete by the end of 2023.
- The ongoing study, titled "MedWalk intervention," explores the combined impact of a Mediterranean diet and regular walking on brain health to combat cognitive decline and dementia, including Alzheimer's.
- Researchers believe this unique approach could significantly reduce the risk of these conditions, as both the Mediterranean diet and walking have been linked to brain health.
- The study, initially designed as a 2-year study, was interrupted by the COVID-19 pandemic and had to reduce the follow-up period to a single year.
- In 2023, the study will conclude its data collection, with a focus on a 12-month change in visual memory and learning for participants.
- The MedWalk intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques, providing intensive support for the first six months.
- Certified nutritionist Conner Middelmann, an expert in the Mediterranean diet, emphasizes its potential benefits for brain health, suggesting a link between the diet and a reduced risk of dementia.
- Regular walking is also associated with slower cognitive decline, as studies show a 50% decrease in dementia risk with 10,000 steps a day and a link between walking speed and dementia.
- Researchers and experts stress the importance of a comprehensive approach to brain health, considering factors like genetics, lifestyle, and overall health, along with proper diet and regular exercise, to maintain cognition in the future.
