Mental well-being: Adopting a Mediterranean diet and maintaining an active lifestyle could potentially offer protective benefits
New Study Explores Combined Impact of Mediterranean Diet and Walking on Dementia and Cognitive Decline
A collaborative study between Australian, New Zealand, and British researchers, disrupted by the COVID-19 pandemic, is investigating the potential benefits of a "MedWalk intervention" on the reduction of dementia and cognitive decline in older adults. This combination of a Mediterranean diet and regular walking aims to bolster brain health.
The "MedWalk" moniker refers to a lifestyle regimen that blends the elements of a Mediterranean diet with regular physical activity, specifically walking. Both elements have been individually linked to brain health in previous research.
The ongoing study, seeking conclusions by the end of 2023, was originally scheduled for a two-year follow-up period but was revised due to financial implications and the pandemic. Recruitment of participants (aged 60-90) has broadened, including those from retirement communities and the larger community at large.
Researchers are primarily interested in observing a 12-month change in visual memory and learning for participants; however, they also look forward to assessing the intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness. Biomarkers relevant to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, are also under observation.
To promote dietary and lifestyle modifications, participants are assigned to either the MedWalk intervention group or a control group maintaining their usual diet and activity level. The intervention involves dietary guidance, a walking program, and psychosocial behavioral change techniques. Participants receive intensive support during the initial six months, with additional assistance available for the subsequent six months.
By providing instruction on Mediterranean diet fundamentals and offering perks such as free extra-virgin olive oil, researchers are aiding participants in understanding and adhering to the prescribed diet. Additionally, participants undergo aerobic fitness assessments, followed by group walking sessions for the first six months with monthly sessions for the remainder of the test year.
Nutritionist Conner Middelmann, an expert in the Mediterranean diet not affiliated with the current study, commented that previous studies suggest maintaining a Mediterranean diet may help decrease the risk of dementia. However, Middelmann cautioned that numerous factors can contribute to dementia risk, emphasizing that a healthy diet is just one element contributing to brain health and dementia prevention.
In addition to antioxidants diminishing oxidative stress and inflammation, the Mediterranean diet packs omega-3 fatty acids—particularly docosahexaenoic acid (DHA)—advantageous for brain health, as well as fiber for a balanced gut microbiome. The diet also reduces the risk of insulin resistance and inflammation by limiting processed grains and sugars and discouraging the intake of ultra-processed foods. Finally, the social aspect of sharing meals and regular exercise are other aspects of the Mediterranean diet associated with brain health.
Walking regularly is also connected to slower cognitive decline. A study indicated that taking 10,000 steps each day could lower dementia risk by half. Other studies pointed to the link between walking speed and dementia, and aerobic exercise strengthening cognitive impairment.
Ryan Glatt, a brain health coach unaffiliated with this study, explained that walking could improve brain health by enhancing brain blood flow, depending on the intensity, duration, and frequency of walking. The activity may also boost brain activity levels, lessen overall stress, and enhance feelings of well-being. Moreover, social engagements during walks and exposure to nature are additional advantages for brain health.
- The ongoing study investigates the potential benefits of a "MedWalk intervention" on reducing dementia and cognitive decline in older adults, blending a Mediterranean diet with regular physical activity for boosting brain health.
- The study's primary focus is on observing a 12-month change in visual memory and learning, while also assessing the intervention's impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and relevant cognitive decline biomarkers.
- By adhering to the prescribed Mediterranean diet and participating in walking programs, participants are promoted to improve their mental health, fitness, and overall well-being, with intensive support provided during the first six months.
- Previous studies suggest that maintaining a Mediterranean diet could potentially decrease the risk of dementia, as it provides antioxidants, omega-3 fatty acids, fiber, and reduces the risk of insulin resistance and inflammation, ultimately boosting brain health.
- Regular walking, involving 10,000 steps daily, could lower the risk of dementia by half, as supported by various studies highlighting links between walking speed, cognitive decline, and aerobic exercise's impact on cognitive impairment.
- Engaging in regular walking not only reduces cognitive decline but also enhances brain blood flow, brain activity levels, and feelings of well-being, while social interactions and exposure to nature during walks can further contribute to brain health.
