Diet and Activity Lifestyle: Potential Shield for Cognitive Health
Researchers are diving headfirst into a study centered on the potential benefits of pairing a Mediterranean diet with regular walking for dementia prevention and cognitive function enhancement. Dubbed the "MedWalk Intervention," this study draws on previous findings linking both elements to brain health.
The ongoing research project, led by scientists hailing from Australia, New Zealand, and the United Kingdom, is currently in its midst – although it took a slight detour due to the COVID-19 pandemic. Nevertheless, the team has kept everyone updated on their progress via the Journal of Alzheimer's Disease.
Given the current circumstances, the follow-up period for this study was reduced to just one year, rather than originally planned 2-year term. However, the researchers remain optimistic that the modified setup will still yield strong findings.
The primary focus for this study centers around tracking a year-long change in visual memory and learning for the participants. Moreover, the research team is keen to observe the MedWalk Intervention's broader impact – encompassing mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
To bring the MedWalk Intervention to life, participants aged 60 to 90 years old living in South Australia and Victoria are invited to join. Recruitment efforts have expanded to include independent living retirement communities, as well as the general population due to the pandemic.
Those participating will be split into two groups: one following the MedWalk lifestyle made up of dietary modifications and a supervised walking regimen; and a control group adhering to their usual diet and exercise routines. Support for the MedWalk group is extensive, with intensive assistance provided for the initial 6 months, followed by additional support throughout the remaining 6 months.
Instruction on the Mediterranean diet's key differences from a typical Australian diet is being provided to help participants better understand the practice. As a bonus, extra-virgin olive oil and other Mediterranean diet-friendly foods will be provided for free. To assess baseline aerobic fitness, participants will engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the study period.
Certified nutritionist Conner Middelmann, specializing in Mediterranean diet matters, weighed in on the topic, pointing out that earlier studies suggest a link between following a Mediterranean diet and decreased dementia cases. Other research indicates an association between this diet and lower rates of Alzheimer's disease, the most common form of dementia. However, Middelmann cautioned that while these findings imply a connection, numerous factors can impact a person's dementia risk, including genetics, overall health, and lifestyle.
In terms of how the Mediterranean diet may bolster brain health, Middelmann cited several reasons: first, the abundance of antioxidants fighting oxidative stress and inflammation, which are thought to play significant roles in cognitive decline and neurodegenerative diseases; second, the rich supply of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for brain health, and the beneficial impact omega-3s in general have had on cognitive function and slowing cognitive decline; third, the diet's high fiber content, which maintains a balanced gut microbiome, reducing the risk of insulin resistance and inflammation; fourth, the omission of ultra-processed foods, linked to dementia; and lastly, social elements associated with the Mediterranean diet, such as shared meals and regular exercise, are also believed to positively influence brain health.
Walking alongside a Mediterranean diet for cognitive health was also found to have benefits. A study discovered a dose-dependent relationship between the number of steps taken and reducing dementia risk, with taking 10,000 steps per day slashing the risk of dementia by 50%. Additional research has associated walking speed with dementia and revealed that aerobic exercise, like walking, improves cognitive performance.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute matched these sentiments, explaining that walking could enhance brain health through increased blood flow, stronger levels of brain activity, reduced stress, and an uplifting mood. Walking also provides opportunities for socialization and exposure to nature, both of which have potential brain benefits.
By the end of 2023, this study should provide conclusive results on the combined impact of the Mediterranean diet and walking on dementia and cognitive decline.
- The MedWalk Intervention study, investigating the benefits of combining a Mediterranean diet and regular walking for dementia prevention and cognitive function enhancement, is being led by researchers from Australia, New Zealand, and the United Kingdom.
- The study is centered on tracking changes in visual memory and learning for participants over a year, while also observing the impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and mental health.
- Participants aged 60 to 90 are invited to join the study, which includes independent living retirement communities and the general population, due to the pandemic.
- Participants will be divided into two groups: one following the MedWalk lifestyle with dietary modifications and a supervised walking regimen, and a control group maintaining their usual diet and exercise routines.
- Instruction on the Mediterranean diet's key differences from a typical Australian diet is provided, along with free extra-virgin olive oil and Mediterranean diet-friendly foods.
- Several benefits linked to the Mediterranean diet for brain health have been identified, including the presence of antioxidants, omega-3 fatty acids, high fiber content, improved blood flow, reduced stress, stronger brain activity, and uplifted mood, as well as potential benefits from social elements associated with the diet.
