Protecting cognitive health: Adopting the Mediterranean diet and leading an active lifestyle could potentially offer shielding benefits.
Accept no limits, no filters, no censorship - that's the game plan, buddy. Let's dive into the MedWalk Intervention, shall we?
So, here's the lowdown: Scientists are hips-deep in an investigation to see if combining a Mediterranean diet with daily walks can reduce the risk of cognitive decline and dementia. This study, known as MedWalk, combines the benefits of the Mediterranean diet and regular exercise in a unique way.
You might already know that both a Mediterranean diet and regular walks have been linked to boosting brain health. But what makes MedWalk different is that it examines their combined impact. The study is being conducted by researchers from Australia, New Zealand, and the United Kingdom, and despite some COVID-19 pandemic woes, they've been able to share their progress in the Journal of Alzheimer's Disease.
Originally, the aim was to follow participants for 2 years, but the COVID-19 pandemic and related financial issues forced a change. Now, they're looking at a 1-year follow-up period instead.
The researchers are mainly interested in seeing if the MedWalk intervention can improve visual memory and learning for participants over the course of a year. They're also keeping an eye on other factors like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
Participants are generally older adults living in South Australia and Victoria, with some recruitment happening during the pandemic from larger communities as well. This study is paying particular attention to biomarkers related to cognitive decline, like glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are assigned to the MedWalk intervention group or a control group that continues with their usual routine. The MedWalk intervention involves dietary modifications and supervised walking, supplemented by behavioral change techniques. Participants receive intensive support for the first 6 months, and can receive additional help for the following 6 months if needed.
Certified nutritionist, Conner Middelmann, has shared insights about the Mediterranean diet's potential to reduce dementia risk. Several studies suggest that following a Mediterranean diet is linked to fewer dementia cases, including Alzheimer's dementia. However, Middelmann stresses that genetics, lifestyle, and overall health all play a part in dementia risk, so maintaining a healthy diet is just one aspect of dementia prevention.
Middelmann explains that the Mediterranean diet may contribute to brain health by:
- combating oxidative stress and inflammation with its rich supply of antioxidants
- providing essential omega-3 fatty acids, particularly docosahexaenoic acid (DHA), beneficial for brain health
- supporting a healthy gut microbiome with its high fiber content
- reducing the risk of insulin resistance and inflammation through its low intake of processed grains and sugars
- discouraging the consumption of ultra-processed foods, which have been linked to dementia.
Middelmann also notes that sharing meals with loved ones and regular exercise are additional aspects of the Mediterranean diet that may boost brain health.
Moving on, walking regularly is associated with slower cognitive decline as well. A study showed that taking 10,000 steps a day could lower the risk of dementia by half. Other research has linked walking speed with dementia, and found that walking can aid cognitive impairment.
Brain health coach, Ryan Glatt from the Pacific Neuroscience Institute, believes that walking may:
- increase brain blood flow
- boost levels of brain activity
- reduce stress and improve feelings of well-being
- incorporate social elements and exposure to nature, both of which have brain benefits.
By the end of 2023, the data collection period for the MedWalk study should be complete. So, keep your eyes peeled for the results!
- The MedWalk Intervention, combining a Mediterranean diet and daily walks, is investigating if it can reduce the risk of cognitive decline and dementia, including Alzheimer's.
- Researchers from Australia, New Zealand, and the United Kingdom are conducting the MedWalk study, with a focus on improving visual memory and learning in participants over a year.
- Despite initial plans for a 2-year follow-up period, the COVID-19 pandemic has necessitated a change to a 1-year follow-up.
- Certified nutritionist, Conner Middelmann, believes that following a Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains and sugars, may help reduce dementia risk.
- Ryan Glatt, a brain health coach, suggests that walking regularly may increase brain blood flow, boost brain activity, reduce stress, and incorporate social and nature elements, all beneficial for brain health.
- By the end of 2023, the data collection period for the MedWalk study should be complete, with results expected to provide insights into the combined impact of a Mediterranean diet and regular exercise on cognitive decline and dementia risk.
