Maintaining Cognitive Function: Adopting Mediterranean Diet and Leading an Active Lifestyle Could Offer Protection
Going the Extra Mile for Brain Health: MedWalk Study
Researchers are on a mission to discover if following a hybrid lifestyle, known as the "MedWalk" intervention, can significantly lower the risk for cognitive decline and dementias like Alzheimer's. This groundbreaking study incorporates both a Mediterranean diet and regular walking.
Previous findings suggest that both the Mediterranean diet and regular exercise, particularly walking, are advantageous for brain health. But this study aspires to prove the combined effect of these practices on cognitive function.
Despite changes and interruptions due to the COVID-19 pandemic, researchers from Australia, New Zealand, and the United Kingdom remain persistent in their pursuit. Their findings are documented in the Journal of Alzheimer's Disease.
The MedWalk Recipe for Brain Health
Initially designed to observe cognitive changes over a 2-year period, the COVID-19 pandemic has necessitated modifications. The study was shortened to a one-year analysis, involving a broader range of participants.
The scientists are primarily focused on evaluating the impact of the 12-month change in visual memory and learning among participants. They plan to observe the intervention's effects on various aspects, such as mood, quality of life, cardiovascular health, and arterial stiffness.
The study involves individuals aged 60-90 years, recruited from various independent living retirement communities in South Australia and Victoria. Due to the pandemic, participants have also been enrolled from larger communities.
Great attention is dedicated to identifying crucial biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were randomly assigned to the MedWalk intervention group or a control group maintaining their usual diet and exercise habits. The intervention comprises dietary modifications alongside a guided walking program, complemented by behavioral change techniques. Participants receive intensive support for the initial 6 months, with continued assistance for the following 6 months to ensure adherence to the program.
Researchers provide instruction on differentiating a Mediterranean diet from a conventional Australian diet to help participants grasp the concept better. Participants receive benefits like free extra-virgin olive oil, a cornerstone of the Mediterranean diet, and other suitable foods.
Following a baseline assessment of aerobic fitness, participants engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the study period.
Mediterranean Delights for Brain Power
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, notes that studies have indicated that following this diet results in fewer dementia cases. Research from 2021 and 2023 supports the association between a Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
However, Middelmann emphasizes that while these studies suggest a link, maintaining a healthy diet is only one piece of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet may contribute to brain health through several ways:- Its rich antioxidant content helps combat oxidative stress and inflammation, potential contributing factors to cognitive decline and neurodegenerative diseases.- It contains omega-3 fatty acids, including docosahexaenoic acid (DHA), essential for brain health, and generally linked to improved cognitive function and reduced cognitive decline.- The diet's high fiber content can support a balanced gut microbiome.- It is low in processed grains, sugars, and ultra-processed foods, thereby reducing the risk of insulin resistance and inflammation.
Middelmann also indicates that sharing meals with loved ones and regular exercise, core aspects of the Mediterranean diet, are associated with improved brain health.
Stepping Towards a Sharper Mind
Walking regularly has also been associated with slower cognitive decline. Research has found a dose-dependent relationship between the number of steps taken and reducing dementia risk. A study even suggested that taking 10,000 steps per day could lower the risk by 50%.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute, explains that walking may improve brain health in several ways:- it may increase brain blood flow, depending on the exercise's intensity, duration, and frequency- it may enhance brain activity and reduce feelings of stress while heightening overall well-being- it may offer social elements and exposure to nature, elements that also have brain benefits
By the end of 2023, the study's data collection phase will be completed.
- Researchers are examining whether the MedWalk intervention, a combination of a Mediterranean diet and regular walking, can reduce the risk of cognitive decline and dementias like Alzheimer's over a one-year period.
- The study, involving individuals aged 60-90, is focusing on the impact of the intervention on visual memory and learning, as well as other aspects such as mood, quality of life, cardiovascular health, and arterial stiffness.
- Researchers are also paying careful attention to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Conner Middelmann, a certified nutritionist, highlights that studies have shown a link between the Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
- He further explains that the Mediterranean diet may support brain health through its rich antioxidant content, omega-3 fatty acids, fiber, and low processed food content.
- Ryan Glatt, a brain health coach, adds that walking regularly may contribute to brain health by increasing brain blood flow, enhancing brain activity, reducing stress, and offering social and environmental benefits.
