Protection of Cognitive Faculties: Adherence to Mediterranean Diet and Regular Physical Activity Could Be Key
Exploring the Combo Effect: Mediterranean Diet Walking on Dementia and Cognitive Decline
Researchers are delving into the potential of a unique approach called the "MedWalk intervention" to lessen the risk of cognitive decline and dementias, including Alzheimer's dementia. "MedWalk" refers to a "Mediterranean diet" and regular "walking."
Previously, both the Mediterranean diet and routine walking have been connected to brain health, and this new study seeks to verify the benefits of their combined MedWalk intervention.
The study, spearheaded by researchers from Australia, New Zealand, and the UK, is currently underway after interruptions due to COVID-19.
Data on the scientists' processes and ongoing analysis has been published in the Journal of Alzheimer's Disease.
The MedWalk Intervention Breakdown
Originally designed to observe cognition over a 2-year period, the study has been modified due to the pandemic. Timing and financial considerations have shortened the follow-up period to a single year, with a broader sample of participants being recruited as a result.
The study's primary focus is on a 12-month change in visual memory and learning for participants.
Additionally, the researchers are interested in examining the intervention's impact on various aspects, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants in the study are 60-90-year-old individuals living in South Australia and Victoria. Seniors were sourced from independent living retirement communities, as well as the broader community due to the pandemic.
Special attention is being paid to biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were assigned to either a MedWalk intervention group or a control group maintaining their usual diet and activity level. The intervention involves dietary modifications combined with a supervised walking regimen, supported by psychosocial behavioral change techniques.
The researchers offer guidance on adopting a Mediterranean diet, explaining the concept and providing free extra-virgin olive oil and other relevant foods. Participants also undergo an assessment of their baseline aerobic fitness. Group walking sessions are offered for the initial six months, followed by monthly sessions for the remainder of the test year.
Supporting Brain Health
Certified Nutritionist Conner Middelmann — not connected to the current study — told Medical News Today that studies suggest following a Mediterranean diet is associated with fewer cases of dementia. Middelmann emphasized that numerous factors can impact dementia risk, including genetics, lifestyle, and overall health.
"Therefore, maintaining a healthy diet, such as the Mediterranean diet, is just one aspect of a comprehensive approach to brain health and dementia prevention."
The Mediterranean diet may strengthen brain health via multiple mechanisms:
- abundant antioxidants that combat oxidative stress and inflammation, both believed to contribute to cognitive decline and neurodegenerative diseases
- high levels of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and linked to improved cognitive function and a lower risk of cognitive decline
- the diet's high fiber content, promoting a balanced gut microbiome
- low processed grains and sugars, decreasing the risk of insulin resistance and inflammation
- reduced consumption of ultra-processed foods, known to be detrimental to brain health.
Furthermore, Middelmann mentioned that sharing meals with loved ones and regular exercise are additional aspects of the Mediterranean diet associated with brain health.
Boosting Brain Power through Movement
Walking regularly has also been linked to slower cognitive decline. A study discovered a dose-dependent relationship between the number of steps taken and the risk of dementia, with taking 10,000 steps a day reducing the risk by 50%.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute, not associated with this study, explained that walking may enhance brain function in several ways:
- increasing brain blood flow
- benefiting levels of brain activity
- lowering feelings of overall stress while improving feelings of well-being
- incorporating social elements and exposure to nature, both beneficial for the brain.
The current study’s data-collection period will be completed by the end of 2023.
- The study investigates the potential of the MedWalk intervention, a combination of a Mediterranean diet and regular walking, to reduce the risk of cognitive decline and dementias, such as Alzheimer's dementia.
- Researchers are interested in the intervention's effects on various aspects beyond visual memory and learning, including mood, quality of life, health costs, cardiovascular health, arterial stiffness, and biomarkers linked to cognitive decline.
- Participants in the MedWalk intervention group follow dietary modifications and a supervised walking regimen, supported by psychosocial behavioral change techniques, while the control group maintains their usual diet and activity level.
- Certified Nutritionist Conner Middelmann noted that studies suggest adhering to a Mediterranean diet may lead to fewer cases of dementia, and emphasized that maintaining a healthy diet is just one aspect of a comprehensive approach to brain health and dementia prevention.
- Walking regularly has been linked to slower cognitive decline, with a dose-dependent relationship found between the number of steps taken and the risk of dementia, and taking 10,000 steps a day reducing the risk by 50%.
- Brain health coach Ryan Glatt explained that walking can enhance brain function by increasing brain blood flow, benefiting levels of brain activity, lowering feelings of overall stress, improving feelings of well-being, and incorporating social elements and exposure to nature, all beneficial for the brain.
