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Benefits for Mental Wellness: Adopting Mediterranean Diet and Regular Exercise Could Provide Shield

Mental well-being: Adopting Mediterranean diet and regular physical activity might provide shield

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Adopting an active lifestyle and following a nutritious diet could potentially aid in preserving...
Adopting an active lifestyle and following a nutritious diet could potentially aid in preserving brain health and decreasing the likelihood of dementia. Image attribution: Kobus Louw/Getty Images.

Benefits for Mental Wellness: Adopting Mediterranean Diet and Regular Exercise Could Provide Shield

Updated Version:

In the ongoing study, scientists are exploring a new approach to brain health by combining the Mediterranean diet and regular walking, dubbed the "MedWalk intervention." This combo could potentially lower the risk of cognitive decline and dementia, including Alzheimer's.

Known individually, both the Mediterranean diet and walking have been linked to brain health benefits. However, this study seeks to confirm that the MedWalk intervention packs an even stronger punch in terms of cognitive protection.

Originally designed to run for two years, the study has been affected by the COVID-19 pandemic, with analyses and follow-up periods adjusted accordingly. Recruitment has expanded beyond retirement communities to include a broader base of participants.

Researchers are particularly interested in examining

  1. A 12-month change in visual memory and learning for participants,
  2. The impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness,
  3. Biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.

Participants, aged between 60 and 90, are divided into two groups: the MedWalk intervention group and a control group maintaining their usual diet and activity level. The intervention consists of a combination of dietary modification, supervised walking regimen, and psychosocial behavioral change techniques, offering extensive support for the initial six months followed by continued assistance for the next six.

Why MedWalk? Certified nutritionist Conner Middelmann explains that, while associations between the Mediterranean diet and reduced dementia risk have been observed in various studies, maintaining a healthy diet is only one factor influencing overall brain health.

The diet may benefit cognitive function in numerous ways:1. Antioxidant-rich:rich in antioxidants that help combat oxidative stress and inflammation linked to cognitive decline and neurodegenerative diseases.2. Omega-3 fatty acids:high levels of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, reduced risk of cognitive decline, and improved cognitive function.3. Gut microbiome balance:high fiber content supports a healthy gut microbiome balance.4. Insulin resistance and inflammation reduction:low in processed grains and sugars, decreasing the risk of insulin resistance and inflammation.5. Dementia prevention:reduces the consumption of ultra-processed foods known to increase dementia risk.

Regular walking also shows potential for slowing cognitive decline. A study found a correlation between the number of daily steps and reduced dementia risk, with 10,000 steps a day lowering the risk by 50%. Other research links walking speed with dementia risk, while still more evidence suggests strengthened cognitive impairment from aerobic exercise like walking.

By combining the Mediterranean diet and walking, the MedWalk intervention offers a promising multi-domain lifestyle intervention for brain health and dementia prevention. Stay tuned for the study's final findings, coming in 2023!

  1. The study is investigating a MedWalk intervention, combining the Mediterranean diet and regular walking, for its potential to lower the risk of cognitive decline and dementia, including Alzheimer's.
  2. The researchers are examining the 12-month change in visual memory and learning for participants, as well as the impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
  3. The participants, aged between 60 and 90, are divided into two groups: one following the MedWalk intervention and another maintaining their usual diet and activity level.
  4. The MedWalk intervention consists of a combination of dietary modification, a supervised walking regimen, and psychosocial behavioral change techniques, offering initial six months of extensive support followed by continued assistance for the next six.
  5. Certified nutritionist Conner Middelmann explains that the Mediterranean diet benefits cognitive function by providing antioxidants to combat oxidative stress, high levels of omega-3 fatty acids essential for brain health, a healthy gut microbiome balance, reduced risk of insulin resistance and inflammation, and reduced consumption of ultra-processed foods known to increase dementia risk.
  6. Regular walking has shown potential for slowing cognitive decline, with a study indicating that taking 10,000 steps a day could lower the dementia risk by 50%.
  7. The MedWalk intervention, combining the Mediterranean diet and walking, offers a promising multi-domain lifestyle intervention for brain health and dementia prevention.
  8. The study's final findings, based on two years (originally planned) of analysis but affected by the COVID-19 pandemic, are expected in 2023.
  9. In 2023, the medical community will be closely watching the findings of the study, as science moves forward in understanding the impact of lifestyle interventions like the MedWalk on mental health, health-and-wellness, fitness-and-exercise, and nutrition related to healthy diets.

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