Preserving Brain Health: Adopting Mediterranean Diet and Staying Active May Offer Protection
Going the Extra Mile for Brain Health: Combining the Mediterranean Diet and Walking to Combat Dementia
A cutting-edge study is currently examining the combined impact of the popular Mediterranean diet and regular walking on the prevention of cognitive decline and dementia, including Alzheimer's disease. This intervention, referred to as MedWalk, is a powerful blend of dietary changes and physical activity designed to maximize brain power.
Why MedWalk, You Ask?
Both the Mediterranean diet and habitual walking have been associated with improved brain health, but this study aims to solidify the benefits of the MedWalk combo. Researchers believe that by merging these two practices, they can create a more potent intervention to delay cognitive decline and boost memory retention.
The study, initially planned to span over two years, has been affected by the COVID-19 pandemic and has been reduced to a single year follow-up period. Undeterred, the team of scientists from Australia, New Zealand, and the United Kingdom continue to gather data and recruit participants.
Putting the Focus on Memory
The overarching objective of the study is to determine a 12-month change in visual memory and learning capacity among participants. Additionally, researchers are interested in assessing the impact of MedWalk on a myriad of factors, such as mood, quality of life, and health costs, as well as cardiovascular health and arterial stiffness.
The study is targeting individuals between the ages of 60 and 90 living in South Australia and Victoria, Australia. Participants have been recruited from independent living retirement communities, with additional participants sourced from the wider community due to the pandemic.
The Nuts and Bolts of MedWalk
The intervention consists of a dietary modification program accompanied by a supervised walking regimen, bolstered by psychosocial behavioral change techniques. Participants receive intensive guidance for the initial six months, with continued support for the next six months to ensure long-term success. Researchers provide comprehensive instruction on the distinct difference between the Mediterranean diet and a typical Australian diet to help participants better grasp the concept.
For example, participants are provided with extra-virgin olive oil and other essential food items, because let's face it, olive oil is the unsung hero of the Mediterranean diet! After assessing each participant's baseline aerobic fitness, they participate in group walking sessions for the first six months, followed by monthly sessions for the remaining six months of the study.
The Mediterranean Diet: A Powerhouse for the Brain
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, emphasized to Medical News Today that numerous studies have suggested a link between following a Mediterranean diet and fewer cases of dementia. Other studies have found an association between the Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
Middelmann added, however, that while these studies imply a connection between the Mediterranean diet and dementia reduction, numerous factors can influence one's risk of developing dementia, including genetics, lifestyle, and overall health. Therefore, the Mediterranean diet should be just one part of an overall strategy to promote brain health and dementia prevention.
The Mediterranean diet may enhance brain health in various ways, Middelmann explains:
- It is rich in antioxidants to fight oxidative stress and inflammation, which are considered significant contributors to cognitive decline and neurodegenerative diseases.
- It contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for brain health, and omega-3s in general have been linked to improved cognitive function and a lower risk of cognitive decline.
- The Mediterranean diet boasts high fiber content that supports a balanced gut microbiome, helping reduce the risk of insulin resistance and inflammation.
- Processed grains and sugars are limited in the diet, reducing their negative impact on brain health.
- Ultra-processed foods, associated with dementia, are discouraged in the diet.
Finally, Middelmann notes that sharing meals with loved ones and regular exercise, additional aspects of the Mediterranean lifestyle, have also been associated with brain health.
Strapping on Those Walking Shoes: A Leg Up for the Brain
Walking regularly is also associated with a slower cognitive decline. A study discovered a dose-dependent relationship between the number of steps taken and the risk of dementia, with participants taking 10,000 steps a day reducing their dementia risk by 50%.
Research has also connected walking speed with dementia, and a study published in the British Journal of Sports Medicine in 2017 concluded that aerobic exercise like walking can alleviate cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute expounded on the potential benefits of walking for brain health:
- Walking may boost brain blood flow, depending on the intensity, duration, and frequency of walking.
- It may stimulate brain activity and reduce feelings of overall stress, while enhancing feelings of well-being.
- Walking can incorporate social elements and exposure to nature, both of which have been found to benefit the brain.
With the data collection period scheduled to finish by the end of 2023, we eagerly await the results of this innovative study!
- The MedWalk study, combining the Mediterranean diet and walking, is being conducted to ascertain its effectiveness in delaying cognitive decline and enhancing memory retention, focusing particularly on dementia, including Alzheimer's disease.
- Researchers envision MedWalk as a synergetic intervention, believing that the merging of these two practices could result in a more potent approach to combat cognitive decline.
- Despite the COVID-19 pandemic reducing the study's initial two-year span to a single year follow-up period, scientists from Australia, New Zealand, and the United Kingdom remain dedicated to data collection and participant recruitment.
- The objective of the study includes scrutinizing visual memory and learning capacity changes within a 12-month period, as well as assessing MedWalk's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Participants, aged 60 to 90, have primarily been sourced from independent living retirement communities in South Australia and Victoria, though additional participants have been recruited from the wider community owing to the pandemic.
- MedWalk involves a tailored dietary modification program along with a supervised walking regimen, coupled with psychosocial behavioral change techniques, providing comprehensive guidance and support for the participants to achieve long-term success.
