Mental Sharpness Preservation: Adopting Mediterranean Diet and Active Lifestyle Could Be Protective Measures
A Study Named "MedWalk": Unraveling the Power of a Mediterranean Diet and Walking on Dementia
The researchers behind the "MedWalk" study, a combination of the Mediterranean diet and regular walking, aim to explore whether such an approach can reduce the risk of cognitive decline and dementia, including the dreaded Alzheimer's. This study was initiated by scientists hailing from Australia, New Zealand, and the United Kingdom, with data published in the Journal of Alzheimer's Disease.
Originally designed to span a 2-year period, current circumstances necessitated reducing the follow-up period to a single year, as the COVID-19 pandemic has had an impact. The study recruited participants aged 60-90 from independent living retirement communities, but the ongoing pandemic forced the researchers to look beyond these enclaves for a wider sample.
The primary focus of the study is a change in visual memory and learning after a 12-month period. However, the researchers are also interested in observing the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness. In addition, they're tracking biomarkers associated with cognitive decline, like glucose regulation, inflammation, nutrients, and oxidative stress.
The intervention group follows a modified Mediterranean diet, complete with a supervised walking regimen and behavioral change techniques. Participants receive initial intensive support for 6 months, with additional aid remaining available for the following 6 months to ensure they stick to the plan. Instructions are provided to help participants understand the Mediterranean diet's specific requirements, whilst extra-virgin olive oil and other foods are offered free of charge due to their importance in the diet.
The Mediterranean Diet's Connection with the Brain
Nutritionist Conner Middelmann, a specialist in the Mediterranean diet, highlighted numerous studies suggesting that it may lower the risk of dementia. For instance, some studies demonstrate a reduced prevalence of dementia in individuals adhering to the Mediterranean diet. Other investigations have uncovered associations between the Mediterranean diet and lower rates of Alzheimer's disease, the most prevalent form of dementia.
Despite these encouraging findings, it is essential to consider other influencing factors on dementia risk such as genetics, lifestyle, and overall health. Middelmann advocates for the Mediterranean diet as one facet of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet may exert beneficial effects on brain health for several reasons:
- The diet's antioxidants combat oxidative stress and inflammation, which are believed to contribute significantly to cognitive decline and neurodegenerative diseases.
- It is rich in omega-3 fatty acids, particularly DHA, crucial for brain health, and omega-3s have been linked with improved cognitive function and a lower risk of cognitive decline.
- The fiber-rich Mediterranean diet helps maintain a healthy gut microbiome balance, reducing the risks of insulin resistance and related inflammation.
- Its minimal processed grains and sugars may decrease the risk of dementia.
- The consumption of ultra-processed foods, linked with dementia, is discouraged in the diet.
- Lastly, sharing meals with loved ones and regular exercise, inherent to the Mediterranean lifestyle, are believed to contribute to brain health.
Walking for a Smarter Brain
Walking consistently has also been linked to slower cognitive decline. One study found a dose-dependent relationship between the number of steps taken and reducing the risk of dementia, with those taking 10,000 steps a day benefiting from a 50% lower risk. Another investigation discovered a relationship between walking speed and dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise such as walking can alleviate cognitive impairment.
Walking may influence brain health by:
- Increasing brain blood flow, depending on the exercise's intensity, duration, and frequency.
- Boosting levels of brain activity.
- Reducing overall stress and enhancing feelings of well-being.
- Incorporating social elements and exposure to nature, both of which may also have brain benefits.
The data-collection period for the current study concludes in 2023, after which we eagerly await the findings.
- The researchers of the "MedWalk" study, which combines the Mediterranean diet and regular walking, are investigating whether this method can reduce the risk of cognitive decline and dementia, inclusive of Alzheimer's.
- In addition to visual memory and learning, the study aims to observe the intervention's effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and biomarkers related to cognitive decline.
- Nutritionist Conner Middelmann, an expert in the Mediterranean diet, emphasized various studies that suggest it may decrease the risk of dementia, including Alzheimer's.
- The Mediterranean diet may contribute to brain health by combating oxidative stress and inflammation, being rich in omega-3 fatty acids, maintaining a healthy gut microbiome balance, decreasing the risk of dementia due to minimal processed grains and sugars, discouraging the consumption of ultra-processed foods, and incorporating social elements and exposure to nature.
- Consistent walking has been linked to slower cognitive decline, with one study showing that taking 10,000 steps a day doubles the protection against dementia.
- Walking may influence brain health by increasing brain blood flow, boosting brain activity, reducing overall stress, and incorporating social elements and exposure to nature, all of which may also have additional brain benefits.
