Mental wellness: Mediterranean diet and active living might provide shielding effect
Investigating the Power of MedWalk on Dementia and Cognitive Decline
The world is buzzing about a groundbreaking study focusing on the combined impact of the Mediterranean diet and regular walking, dubbed "MedWalk," on dementia and cognitive decline. Researchers are eager to uncover whether this combination could potentialy lower the risk of such conditions, including Alzheimer's, for the aging population.
Already, both the Mediterranean diet and walking have shown promising links to brain health. However, they're curious to see the combined effect and whether one plus one could equal a robust defense against cognitive decline. The study, a global collaboration between researchers in Australia, New Zealand, and the United Kingdom, is still ongoing, having been delayed by the COVID-19 pandemic.
The primary focus of the study is to observe a 12-month change in visual memory and learning abilities in participants. Beyond that, they're also scrutinizing the MedWalk's impact on overall mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The researchers chose an age group of 60-90-year-olds, recruiting participants from independent living retirement communities in South Australia and Victoria. Given the pandemic, they've expanded recruitment efforts to include the wider community as well.
To monitor biomarkers closely associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, the researchers assign participants to either the MedWalk intervention group or a control group that maintains their regular diet and activity level.
The MedWalk intervention blends dietary modifications with a supervised walking regimen, supported by psychosocial behavior change techniques. In the first six months, participants receive intensive support, with assistance available for the remaining six months to help them stay committed to the plan. To aid them in their Mediterranean diet journey, the researchers offer insights on the diet's key components, like extra-virgin olive oil and other Mediterranean-friendly foods, free of charge.
Following an initial assessment of baseline aerobic fitness, participants join group walking sessions for the first six months, followed by monthly sessions for the rest of the test year.
A Closer Look at the Mediterranean Diet
A renowned nutritionist with expertise in the Mediterranean diet, Conner Middelmann, highlighted that previous studies suggest a link between this diet and fewer cases of dementia. In fact, research from 2021 and 2023 discovered an association between the Mediterranean diet and lower rates of Alzheimer's disease, the most common type of dementia.
However, it's crucial to remember that various factors can influence dementia risk, such as genetics, lifestyle, and overall health. Middelmann emphasized that maintaining a healthy diet is merely one aspect of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet may promote brain health in several ways:
- Rich in antioxidants: These combat oxidative stress and inflammation, which are thought to play significant roles in cognitive decline and neurodegenerative diseases.
- High in omega-3 fatty acids: DHA, a vital component, boosts brain health, and omega-3s overall have been linked to improved cognitive function and a reduced risk of cognitive decline.
- High in fiber: A balanced gut microbiome can help prevent insulin resistance and inflammation, both linked to cognitive decline.
- Low in processed grains and sugars: By reducing the risk of insulin resistance and inflammation, this can help preserve cognitive function.
- Encourages avoiding ultra-processed foods: Studies have connected these foods to an increased risk of dementia.
Finally, Middelmann noted that sharing meals with family and friends, common in the Mediterranean culture, and regular exercise, an essential component of the diet, have also been associated with improved brain health.
Walking Toward Better Brain Health
Walking is another strategy linked to slower cognitive decline. Findings from a 2022 study indicate a dose-dependent relationship between the number of steps taken per day and reducing the risk of dementia – with a 10,000-steps-a-day routine slashing the risk by 50%.
Research has also demonstrated a connection between walking speed and dementia and showed that aerobic exercise like walking can strengthen cognitive impairment. Brain health coach Ryan Glatt, not involved in the study, further explained how walking could potentially benefit cognitive function.
"Walking may increase brain blood flow, depending on the intensity, duration, and frequency of the exercise," explained Glatt. He suggested that walking might also "benefit levels of brain activity, reduce feelings of overall stress, and improve feelings of well-being."
Walking could potentially combine social and environmental elements that are thought to contribute to better cognitive function. The current study is scheduled to complete its data collection by the end of 2023. With clear cantions on the power of MedWalk, the results could transform our understanding of brain health and cognitive decline prevention.
- research has suggested that the Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains and sugars, could potentially lower the risk of various forms of dementia, including Alzheimer's disease;
- the combination of the Mediterranean diet and regular walking, known as MedWalk, is currently being studied for its potential to protect against cognitive decline and dementia;
- studies have shown a link between the number of steps taken per day and reductions in the risk of dementia, with a 10,000-steps-a-day routine reducing the risk by 50%;
- walking may increase brain blood flow and reduce stress levels, both of which could potentially improve cognitive function;
- given MedWalk's promising effects on brain health and the ongoing global study investigating its impact, adopting a healthy diet and an active lifestyle could be essential components in the prevention of cognitive decline and dementia;
- beyond cognitive benefits, walking also provides opportunities for social interaction and exploration of the environment, which could further contribute to better brain health and overall mental well-being.
