Maintaining Brain Health: Adopting Mediterranean Diet and Regular Exercise Could Be Preventive Measures
Hey there! Let's chat about an intriguing study focusing on the combined impact of the Mediterranean diet and walking on dementia and cognitive decline. This study, nicknamed the "MedWalk" intervention, aims to establish whether these two popular practices combined can decrease the prevalence of cognitive decline and various dementias, such as Alzheimer's.
The MedWalk interplay on brain health:Previous research has suggested that both the Mediterranean diet and regular walking have a positive impact on brain health. This research seeks to confirm the synergy between these two elements through the MedWalk intervention.
The study, led by researchers hailing from Australia, New Zealand, and the United Kingdom, is underway, having faced delays due to the COVID-19 pandemic. Despite the setbacks, researchers have published information on their methodology and ongoing analysis in the Journal of Alzheimer's Disease.
The goal?The primary goal of the study is to observe a 12-month change in visual memory and learning among participants, with additional interests in probing the intervention's effect on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and a range of biomarkers associated with cognitive decline.
Who's in and who's out?The researchers are inviting participants between 60-90 years old from South Australia and Victoria, with participants coming from independent living retirement communities as well as the larger community due to the pandemic's impact. Participants will be divided into either the MedWalk intervention group or the control group maintaining their usual diet and activity level.
Upgrade your diet and walk routine:The MedWalk intervention merges dietary adjustments with a supervised walking regimen that includes psychosocial behavior change techniques. Participants receive intensive support for the initial 6 months, with ongoing help available for the following 6 months to keep them on track.
Now, let's hear from an expert, Conner Middelmann — a certified nutritionist specializing in the Mediterranean diet, not linked to the study:
Several studies have suggested a link between the Mediterranean diet and a decrease in dementia cases.
Other research, such as a 2023 study and another published previously, indicated an increased association between a Mediterranean diet and lower rates of Alzheimer's disease, the most prevalent form of dementia. However, it's crucial to remember that multiple factors can influence dementia risk, including genetics, lifestyle, and overall health.
Keeping a healthy diet, like the Mediterranean diet, is one aspect of a comprehensive approach to brain health and dementia prevention, says Middelmann.
The Mediterranean diet may contribute to brain health in multiple ways, including:
- Antioxidants fighting inflammation and oxidative stress: These elements are thought to contribute to cognitive decline and neurodegenerative conditions.
- Omega-3 fatty acids: The diet contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which is essential for brain health.
- Fiber balancing gut microbiome: The Mediterranean diet is high in fiber, beneficial for maintaining a balanced gut microbiome, reducing the risk of insulin resistance and inflammation.
- No ultra-processed foods: Consumption of ultra-processed foods — linked to dementia — is not encouraged in this diet.
In addition to the nutritional aspects, connecting with others during meals and regular exercise are other essential components of the Mediterranean diet associated with brain health.
Regular walking is also linked to slower cognitive decline. Research reveals a dose-dependent relationship between the number of steps taken and reducing dementia risk. According to one study, taking 10,000 steps daily lowers the risk of dementia by 50%. Other studies have discovered a relationship between walking speed and dementia, with research published in the British Journal of Sports Medicine suggesting that aerobic exercise, such as walking, can strengthen cognitive impairment.
Walking may benefit brain health by increasing brain blood flow, depending on the intensity, duration, and frequency of walking. Additionally, it may boost brain activity levels, reduce stress, and enhance feelings of well-being. Socially engaging walks and exposure to nature can boost cognitive function further.
The researchers are planning to conclude data collection by the end of 2023. The potential findings of this study could reveal an even stronger, combined approach to tackling cognitive decline and dementia.
- The MedWalk intervention, combining the Mediterranean diet and regular walking, is being studied to decrease the prevalence of cognitive decline and various dementias, including Alzheimer's.
- The researchers, originating from Australia, New Zealand, and the United Kingdom, are inviting participants aged 60-90 from South Australia and Victoria, seeking changes in visual memory and learning after a 12-month period.
- The study, underway with delays due to COVID-19, aims to observe the intervention's effect on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
- Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, states that the diet may decrease dementia cases and contribute to brain health through factors like antioxidants, omega-3 fatty acids, fiber, and reduced consumption of ultra-processed foods.
- Regular walking is linked to slower cognitive decline, with research indicating a dose-dependent relationship between the number of steps taken and reducing dementia risk.
- Walking is thought to benefit brain health by increasing brain blood flow, boosting brain activity levels, reducing stress, and enhancing feelings of well-being, particularly through socially engaging walks and exposure to nature.
