Maintaining mental acuity: Adherence to Mediterranean diet and active lifestyle could offer protective benefits
Let's dig into the MedWalk study: the exciting combo of Mediterranean diet and strolling for brain health
This ongoing research is all about seeing if following the "MedWalk" lifestyle—a mix of the Mediterranean diet and regular walking—can help decrease the risk of cognitive decline and dementia, including Alzheimer's disease.
What's so special about MedWalk? Well, both the Mediterranean diet and regular exercise have shown links to brain health, and this study aims to find out if the combined approach packs an even bigger punch. Conducted by researchers hailing from Australia, New Zealand, and the United Kingdom, the study is still ongoing, albeit with a few pandemic-related roadblocks along the way.
The primary focus is on a 12-month change in participants' visual memory and learning abilities. But that's not all, the researchers are also keen to observe the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Who are these lucky folks taking part in MedWalk? Participants are mainly 60-to-90-year-olds residing in South Australia and Victoria, hailing from independent living retirement communities. Thanks to the pandemic, participants from the wider community have also been enlisted.
Participants are assigned to either the MedWalk intervention group or a control group sticking to their usual diet and exercise routine. The intervention consists of dietary adjustments aligned with the Mediterranean diet and a supervised walking regimen, bolstered by psychosocial behavioral change techniques. Participants receive intensive support during the initial 6 months, with additional assistance remaining available for the next 6 months to help them stay on track.
To ensure participants understand what the Mediterranean diet entails, the researchers provide guidance distinguishing it from a typical Australian diet. They offer extra-virgin olive oil for free, a key ingredient of the Mediterranean diet, along with other essential foods. After assessing participants' baseline fitness levels, they participate in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the 12-month test period.
Why the Mediterranean diet rocks for the brain
Certified nutritionist Conner Middelmann weighed in on the topic, noting that studies suggest following a Mediterranean diet could lead to fewer cases of dementia. Other research indicates associations between the Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia. Yet, it's crucial to remember that multiple factors can influence dementia risk, such as genetics, lifestyle, and overall health. Therefore, adhering to a healthy diet, including the Mediterranean diet, is just one part of an overall approach to maintaining brain health and preventing dementia.
The Mediterranean diet may improve brain health in several ways. It's packed with antioxidants that combat oxidative stress and inflammation—thought to contribute significantly to cognitive decline and neurodegenerative diseases. It's rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which is crucial for brain health, and omega-3s in general have been linked to improved cognitive function and reduced risk of cognitive decline. The diet is also high in fiber, promoting gut microbiome balance, reducing the risk of insulin resistance and inflammation. It encourages the consumption of ultra-processed foods, which have been linked to dementia, and promotes sharing meals with family and friends and regular exercise, both shown to be beneficial for brain health.
Strap on your walking shoes, let's walk our way to a healthier brain
Regular walking is also associated with slower cognitive decline. A study found a dose-dependent relationship between the number of steps taken and dementia risk reduction: taking 10,000 steps a day decreased the risk by half. Another study linked walking speed to dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise like walking can improve cognitive impairment.
Walking may enhance brain health in various ways: walking can boost brain blood flow, depending on intensity, duration, and frequency; it may stimulate levels of brain activity; and it could help reduce feelings of stress while boosting feelings of well-being. Walking can also incorporate social elements and expose individuals to nature, both of which have been associated with brain benefits.
The data collection period for the current study is set to wrap up by the end of 2023.
- The ongoing MedWalk study, which combines the Mediterranean diet and regular walking, aims to decrease the risk of cognitive decline and dementia, including Alzheimer's disease.
- Conducted by researchers from Australia, New Zealand, and the United Kingdom, the study is focused on a 12-month change in participants' visual memory and learning abilities, as well as their mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The participants in the study are mainly 60-to-90-year-olds residing in South Australia and Victoria, hailing from independent living retirement communities, with some participants from the wider community enlisted due to the pandemic.
- The Mediterranean diet, which is rich in antioxidants, omega-3 fatty acids, fiber, and promotes regular exercise, has been associated with improved brain health and lower rates of dementia and Alzheimer's disease.
- Regular walking, which can reduce the risk of dementia by half according to some studies, has been linked to slower cognitive decline, increased brain blood flow, and improved cognitive impairment.
