Improved Brain Function: Adopting a Mediterranean diet and maintaining an active lifestyle could potentially safeguard cognition.
Exploring the Power of Mediterranean Diet and Walking on Brain Health
Researchers are currently studying the combined impact of adopting a "MedWalk" lifestyle on dementia and cognitive decline, specifically Alzheimer's dementia. This study combines the Mediterranean diet and regular walking, aiming to Ascertain if this combo can minimize the risk of cognitive decline and dementia.
Previously, both the Mediterranean diet and regular physical exercise, such as walking, have been linked to improved brain health. However, this research aims to confirm and expand upon the benefits of the MedWalk intervention. Originally designed to span two years, the study, temporarily halted due to the COVID-19 pandemic, now aims to complete its data collection by the end of 2023.
The primary focus of the authors is assessing the one-year change in visual memory and learning for participants. The intervention also aims to observe its impact on various aspects, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The participants, aged 60 to 90, hail from independent living retirement communities in South Australia and Victoria, with additional recruitment from the wider community due to the pandemic. The research pays special attention to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
The MedWalk intervention entails a combination of dietary modification alongside a supervised walking routine, bolstered by psychosocial behavioral change techniques. Participants receive extensive support for the first six months, with ongoing assistance for the next six months to help them stick to their new lifestyle.
Researchers educate participants on the principles of the Mediterranean diet, offering resources like extra-virgin olive oil and other foods essential to the diet. After assessing each participant's baseline aerobic fitness, they engage in group walking sessions for the first six months, followed by monthly sessions for the remaining duration of the study.
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, explained to Medical News Today that several studies suggest that following a Mediterranean diet is associated with a reduced risk of dementia. In the same vein, regular walking has been linked to slower cognitive decline.
The Mediterranean diet may support brain health through multiple pathways: its rich antioxidants combat oxidative stress and inflammation, omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are vital for brain health, a high fiber content can help maintain a balanced gut microbiome, and a low processed grain and sugar intake reduces the risk of insulin resistance and inflammation. Reducing the consumption of ultra-processed foods, which have been linked to dementia, is also encouraged in the diet. Additionally, shared meals and overall exercise are other aspects of the Mediterranean diet that have been linked to improved brain health.
Regular walking may contribute to brain health by increasing brain blood flow, boosting cognitive function, reducing stress, and stimulating feel-good hormones. Walking also incorporates social elements and exposure to nature, both of which may have additional brain benefits.
As mentioned earlier, ongoing research continues to emphasize the importance of lifestyle interventions, including diet and physical activity, in managing cognitive health. The Mediterranean diet and regular walking, specifically the MedWalk intervention, are being investigated as a powerful strategy to reduce the risk of dementia and cognitive decline.
- The MedWalk intervention, a combination of the Mediterranean diet and regular walking, is being studied for its potential to minimize the risk of dementia and cognitive decline, including Alzheimer's dementia.
- The study aims to confirm and expand upon the benefits of the MedWalk intervention on various aspects of health, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Researchers have educated participants on the principles of the Mediterranean diet, offering resources like extra-virgin olive oil and other foods essential to the diet, as part of the MedWalk intervention.
- Regular walking, a component of the MedWalk intervention, may contribute to brain health by increasing brain blood flow, boosting cognitive function, reducing stress, and stimulating feel-good hormones.
- Several studies suggest that adhering to a Mediterranean diet is associated with a reduced risk of dementia, while regular walking has been linked to slower cognitive decline.
- The Mediterranean diet may support brain health through multiple pathways, including rich antioxidants that combat oxidative stress and inflammation, omega-3 fatty acids essential for brain health, a high fiber content that maintains a balanced gut microbiome, and a low processed grain and sugar intake that reduces the risk of insulin resistance and inflammation.
