Protective Impact of Mediterranean Diet and Active Lifestyle on Cognitive Health
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Exploring the Power of MedWalk for Brain Health
Curious to see if the combination of a Mediterranean diet and regular walking can help combat cognitive decline and dementia, including Alzheimer's? That's exactly what researchers from Australia, New Zealand, and the United Kingdom are investigating in the ongoing "MedWalk" study.
This innovative intervention, nicknamed "MedWalk," melds the benefits of a Mediterranean diet with a structured walking regimen. The hope is that this combo tackles brain health concerns more effectively than either approach alone. Disrupted by the COVID-19 pandemic, the study initially intended to span two years but has been modified to be a single-year trial with a wider spectrum of participants.
The study's primary focus is on the 12-month change in visual memory and learning among participants. Intriguingly, researchers are also keen to observe the impact on a variety of areas, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The elderly participants, aged 60 to 90, hail from South Australia and Victoria in Australia and were recruited from independent living retirement communities (and later the broader community due to the pandemic). Researchers are paying close attention to biomarkers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Study participants were randomly assigned to either the MedWalk intervention group or a control group, with the intervention group adopting a Mediterranean diet and following a supervised walking regimen. Study participants receive intensive support for the first six months, with additional assistance available for the next six months to keep them on track.
The MedWalk study espouses the advantages of a Mediterranean diet, providing extra virgin olive oil (a staple of the diet) and other essential foods to participants, and offering educational resources to clarify the diet's principals.
Regular aerobic fitness assessments are conducted at the start, followed by guided walking sessions for the first six months, and monthly sessions for the remainder of the trial period.
What the Science Says: Mediterranean Diet + Exercise as a Power Duo
CERTIFIED NUTRITIONIST Conner Middelmann, who specializes in the Mediterranean diet and was not involved in this study, offered her insights on the potential benefits of the MedWalk intervention to medicinal News Today. Drawing upon research, she noted that following a Mediterranean diet has been associated with fewer instances of dementia while providing multiple ways in which it could contribute to brain health:
- A rich source of antioxidants, it combats oxidative stress and inflammation, key contributors to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are plentiful in the diet. DHA is critical for brain health and has been shown to improve cognitive function and delay cognitive decline.
- A high-fiber diet keeps the gut microbiome balanced, promoting overall wellness.
- Its low-processed-grains and low-sugar content reduces the risk of inflammation and insulin resistance.
- The Mediterranean diet discourages the consumption of ultra-processed foods, linked to dementia.
Middelmann also emphasized other beneficial aspects of the Mediterranean lifestyle, namely shared meals with family and friends and regular exercise.
Walking, by itself, is associated with slower cognitive decline. A study showed a dose-dependent relationship between the number of steps taken and the lower risk of dementia: taking 10,000 steps daily reduced the risk by half.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute (not involved in this study), shared his thoughts on why walking might positively impact brain health:
- Walking may boost brain blood flow, depending on the duration, intensity, and frequency.
- It may stimulate neural activity and reduce stress, leading to improved feelings of well-being.
- Social interactions and exposure to nature during walking may further benefit brain function.
The data-collection period for the MedWalk study will end by the end of 2023.
When it comes to addressing cognitive health, dementia, and Alzheimer's, joining forces between a Mediterranean diet and walking might prove a powerful duo, helping pave the way for a brighter future.
- The ongoing MedWalk study, a combination of a Mediterranean diet and regular walking, aims to combat cognitive decline and dementia, including Alzheimer's.
- The MedWalk intervention, also known as "MedWalk," blends the benefits of a Mediterranean diet with a structured walking regimen for enhanced brain health.
- In the MedWalk study, researchers are investigating the 12-month change in visual memory and learning, while also observing effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Backing the potential benefits of the MedWalk intervention, nutritionist Conner Middelmann explained how a Mediterranean diet can reduce instances of dementia, combat oxidative stress and inflammation, improve cognitive function, and promote overall wellness.
- Middelmann also highlighted that regular exercise, such as walking, slows cognitive decline and may boost brain blood flow, stimulate neural activity, reduce stress, and promote improved feelings of well-being.
- Health-and-wellness experts agree that the MedWalk study might demonstrate a powerful duo for cognitive health, dementia, and Alzheimer's prevention by combining the brain-health advantages of a Mediterranean diet with the cognitive-decline-reducing properties of walking.
- As the study progresses through 2023, scientists look forward to gathering more evidence on the combined impact of a Mediterranean diet and exercise on maintaining mental health and cognitive function.
- Besides the cognitive benefits, staying committed to a healthy diet like the Mediterranean diet (with its emphasis on fruits, vegetables, nuts, lean proteins, and healthy fats) and regular exercise, such as walking, can contribute to overall physical health and longevity.
- Embracing the lifestyle choices advocated by advocates of the Mediterranean diet and MedWalk could empower people in 2023 and beyond to maintain their brain health while improving their overall health, mental well-being, and quality of life.
