Maintaining cognitive health: Adopting a Mediterranean diet and living an active lifestyle could potentially offer protection
Revamped Study on 'MedWalk': Mediterranean Diet and Walking for Dementia Prevention
Researchers are delving into the potential benefits of a novel approach, the 'MedWalk', a blend of a Mediterranean diet and regular walking, to combat dementia and cognitive decline.
MedWalk, a combo of a Mediterranean diet and regular exercise, is the center of a new investigation, aiming to verify its ability to lower the risk of cognitive decline and dementias, including Alzheimer's. While both components have been linked to brain health, this study is unique in its exploration of their synergistic effects.
Historical Context
Preliminary research has shown associations between both a Mediterranean diet and regular walking and brain health[1][2][3]. Further studies have suggested links between these lifestyle choices and lower rates of dementia, particularly Alzheimer's[4][5]. However, caution is advised, as numerous factors, such as genetics, lifestyle, and overall health, can influence dementia risk.
The Investigation
Initiated by a coalition of researchers from Australia, New Zealand, and the United Kingdom, this ongoing study has faced unprecedented hurdles due to the COVID-19 pandemic. Despite the setbacks, the researchers have published details about their methodology and ongoing analyses in the Journal of Alzheimer's Disease.
Participants and Design
A mix of individuals aged 60 to 90 from the South Australian and Victorian independent living retirement communities and the wider community are partaking in the study. Researchers are paying close attention to various biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Initially planned as a 2-year trial, the researchers had to scale it down to a single year due to the pandemic and associated financial constraints. Participants were split into two groups: the MedWalk intervention group, who follow a Mediterranean diet and a supervised walking regimen, and a control group maintaining their usual diet and activity level.
The intervention provides intensive support for the first 6 months, with additional help available for the next 6 months, to help participants stay committed. Instruction on the Mediterranean diet's distinct features compared to an Australian diet, as well as free olive oil and other Mediterranean diet-friendly foods, ensure participants understand the dietary changes.
Walking sessions are held weekly for the initial 6 months, followed by monthly sessions for the remainder of the trial year. Participants are also assessed for their baseline aerobic fitness.
The 'MedWalk' Connection
Certified nutritionist Conner Middelmann emphasizes that while a Mediterranean diet and regular exercise are believed to lower dementia risk, they form only one aspect of a comprehensive approach to brain health.
The Mediterranean diet offers multiple means by which it might boost brain health:
- The diet's antioxidants combat oxidative stress and inflammation, potentially decreasing the risk of cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, notably DHA, crucial for brain health, are abundant in the Mediterranean diet. These omega-3s have been connected with improved cognitive function and a lower risk of cognitive decline.
- High in fiber, the Mediterranean diet helps maintain a balanced gut microbiome.
- It avoids processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- The consumption of ultra-processed foods, linked to dementia, isn't encouraged in the Mediterranean diet.
Additionally, sharing meals with others and regular exercise, both integral to the Mediterranean lifestyle, have been associated with improved brain health.
Walking is also associated with slower cognitive decline[6][7][8]. A study found that taking 10,000 steps a day lowered the risk of dementia by 50%[6], while another concluded that aerobic exercise like walking can counter cognitive impairment[7].
Walking could improve brain health in various ways, such as increasing brain blood flow, boosting cognitive function, and reducing stress levels[8]. It might also incorporate social elements and exposure to nature, both of which have potential brain benefits.
By year's end, the study's data-collection period will conclude. The findings will undoubtedly shed light on the combined effects of a Mediterranean diet and walking and their potential contributions to dementia prevention.
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- The researchers' study on 'MedWalk' aims to verify if the combination of a Mediterranean diet and regular walking can lower the risk of cognitive decline and dementias like Alzheimer's, exploring synergistic effects that were previously unexplored.
- Research participants, aged 60 to 90, are being assessed for various biomarkers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
- The study, launched by researchers from Australia, New Zealand, and the UK, has encountered challenges due to the COVID-19 pandemic, but has published details about its methodology and ongoing analyses in the Journal of Alzheimer's Disease.
- The MedWalk intervention group follows a Mediterranean diet and a supervised walking regimen, while the control group maintains their usual diet and activity level.
- The Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains and sugars, may boost brain health by combating oxidative stress and inflammation, improving cognitive function, and maintaining a balanced gut microbiome.
- Regular walking has been associated with slower cognitive decline and is believed to improve brain health by increasing brain blood flow, reducing stress levels, and potentially incorporating social elements and exposure to nature, all of which have potential brain benefits.
