Enhancing Brain Health: Adopting Mediterranean Diet and Active Lifestyle for Potential Protection
A blockbuster study is currently delving into the collective impact of the MedWalk intervention on dementia and cognitive decline. This study aims to determine if adhering to a Mediterranean diet, paired with regular walking, can decrease the risk of cognitive decline and various forms of dementia, such as Alzheimer's.
This investigation, led by researchers from Down Under and the British Isles, homes to the kangaroo and Celtic pride, is continuing despite hiccups caused by the global COVID-19 pandemic. In the face of such adversity, researchers have shared their workflow and study findings in the prestigious Journal of Alzheimer's Disease.
Originated to study cognitive capabilities over a two-year period, the study's timeline and budget have been influenced by the ongoing pandemic, resulting in a reduction of the follow-up period to one year. In a spirit of resilience, the team has expanded their reach to draw a broader swath of participants from the picturesque lands of South Australia and Victoria.
The primary pursuit of these researchers lies in observing a 12-month change in visual memory and learning for participants. In addition to this primary outcome, they're eager to dissect the intervention's effects on a wide range of factors, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The team's investigation centers around individuals in the 60-90 age demographic, primarily sourced from vibrant independent living retirement communities and, thanks to the pandemic, the larger community as well.
In order to better understand and facilitate the MedWalk lifestyle, researchers pay careful attention to biomarkers connected to cognitive decline, like glucose regulation, inflammation, nutrients, and oxidative stress.
The study participants are divided into two camps: those who follow the MedWalk intervention and a control group, which maintains their current diet and activity routine.
The MedWalk intervention mingles a Mediterranean diet alteration with a supervised walking regimen, strengthened by psychosocial behavioral change techniques. Participants get intense support during the first six months, with additional resources at the ready for the following six, to ensure they stay committed. The researchers offer insights into the Mediterranean diet's key differences from the standard Australian diet to better acquaint participants with the unique approach.
Feeling generous, researchers offer participants free extra-virgin olive oil, a beloved cornerstone of the Mediterranean diet, as well as other essential Mediterranean-inspired goodies. Once participants receive a baseline assessment of their aerobic fitness, they'll attend scheduled group walking sessions for the initial six months, followed by once-a-month sessions in the final six months of the test.
Certified nutritionist Conner Middelmann, a Mediterranean diet expert who isn't involved in this current study, offered insights on the potential benefits of the Mediterranean diet in regards to brain health. Studies indicate that following a Mediterranean diet is linked to lower rates of dementia. Some research even indicates it correlates with fewer instances of Alzheimer's, the most common form of dementia.
Middelmann advises caution, though, as many factors can influence dementia risk, including genetics, lifestyle, and overall health. She emphasizes that maintaining a healthy diet, including the Mediterranean diet, is merely a piece of the puzzle when it comes to brain health and dementia prevention.
This distinctive diet might promote brain health in several ways, Middelmann explains:
- The diet is full of antioxidants that counter oxidative stress and inflammation, which are believed to be key contributors to cognitive decline and neurodegenerative diseases.
- It is replete with omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for brain health. In general, omega-3s have been linked to improved cognitive function and a lower risk of cognitive decline.
- The Mediterranean diet is high in fiber that maintains a balanced gut microbiome.
- It is also low in processed grains and sugars, diminishing the risk of insulin resistance and inflammation.
- The consumption of ultra-processed foods, associated with dementia, is not encouraged by the diet.
Lastly, Middelmann points out that sharing meals with loved ones and regular exercise – both integral components of the Mediterranean lifestyle – are additional factors connected to brain health.
The world of walking and cognition is no less fascinating. Walking regularly has been linked to slower cognitive decline. Research suggests a dose-dependent relationship exists between the number of steps taken and the reduction of the risk of dementia. Walking 10,000 steps per day lessens the risk by half.
Research published in the British Journal of Sports Medicine points to a connection between walking speed and dementia, while a study in the land of the free found a link between walking and cognitive impairment. Brain health coach and Pacific Neuroscience Institute aficionado Ryan Glatt explains that walking:
- may increase brain blood flow, contingent upon the workout's intensity, duration, and frequency
- could elevate levels of brain activation
- may reduce overall stress and enhance feelings of well-being
- might incorporate social elements and exposure to nature, which provide additional brain-based advantages
The data-collection period for this epic study will conclude by the end of 2023, leaving us eager to discover if the MedWalk intervention will leave a lasting impression on the realms of cognitive health and dementia prevention.
- The MedWalk intervention, which combines a Mediterranean diet and regular walking, is being studied to determine its impact on dementia and cognitive decline.
- Researchers, despite challenges posed by the COVID-19 pandemic, are examining the effects of this intervention on factors such as mood, quality of life, health costs, and cardiovascular health.
- The study participants, aged 60-90, are divided into two groups: those following the MedWalk intervention and a control group maintaining their regular diet and activity routine.
- In the Mediterranean diet,certified nutritionist Conner Middelmann explains, is found a potential link to lower rates of dementia, including Alzheimer's, due to its high antioxidant content, omega-3 fatty acids, and fiber, among other factors.
- Walking regularly has been linked to slower cognitive decline and a decrease in the risk of dementia, with research suggesting a dose-dependent relationship between steps taken and risk reduction.
- Brain health coach Ryan Glatt suggests that walking may increase brain blood flow, reduce stress, and enhance feelings of well-being, while incorporating social and natural elements enhances its brain-based benefits.
