Health preservation: Adopting Mediterranean diet and active lifestyle could potentially offer protection for cognitive abilities.
Reviving Brains with a Two-Front Approach: MedWalk Study Explores Mediterranean Diet and Walking Synergy to Combat Cognitive Decline
Fed up with memory lapses and worrying about dementia? A pioneering study is investigating the combined impact of adhering to a Mediterranean diet and adding a daily walking routine to potentially ward off cognitive decline and various types of dementia. Dubbed the "MedWalk intervention," this innovative approach leverages the brain-boosting power of both the Mediterranean diet and regular exercise.
While both components have shown promise when studied separately, the current research sets out to determine whether the synergy between these two wellness practices brings about even more incredible results against cognitive decline and dementia, including Alzheimer's disease.
Backed by researchers from Australia, New Zealand, and the United Kingdom, the study was initially designed with a follow-up period of 2 years. However, updates related to the COVID-19 pandemic forced a modification in the study's timeline, extending the evaluation period to a single year.
Undeterred, the research team has published details on their methodology and progress in the esteemed Journal of Alzheimer's Disease, continuing to rally participants and collect valuable data.
Embracing the MedWalk Lifestyle
In this innovative study, participants are drawn from the 60-90-year old demographic residing in South Australia and Victoria. Recruitment efforts extended beyond independent living retirement communities, taking into account the impact of the pandemic and widening the pool to participants beyond those sheltered in congregate living environments.
Divided into two groups, the study participants follow either the MedWalk intervention or maintain their usual diet and activity level as a control group. The MedWalk intervention is a three-pronged approach, primarily comprising dietary modifications combined with a supervised walking regimen, all augmented with psychosocial behavioral change techniques.
To compensate for the local Australian dietary differences, the researchers provide guidance on the Mediterranean diet basics, empowering participants to make informed decisions about the dietary changes. A perk of enrollment is the provision of extra-virgin olive oil, an essential Mediterranean diet ingredient, as well as supplemental resources.
One of the primary aspects being monitored is a change in visual memory and learning over a 12-month period. Additionally, researchers will observe the intervention's effect on areas such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness. Special attention will also be paid to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
After an initial assessment of baseline aerobic fitness, participants engage in group walking sessions for the first six months. Following this, they attend monthly sessions for the remainder of the year.
Mediterranean Diet and Brain Protection
One of the most intriguing aspects of the MedWalk intervention is the Mediterranean diet component. Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet who is not associated with the study, explained the potential benefits of this diet for brain health.
Research has indicated a link between following the Mediterranean diet and fewer dementia cases, and recent studies have found an association between the diet and lower rates of Alzheimer's disease, the most common form of dementia.
Though the Mediterranean diet shows promise, Middelmann emphasizes that multiple factors contribute to dementia risk, so maintaining a healthy diet is just one aspect of an integrated strategy for brain health and dementia prevention.
Specifically, the Mediterranean diet has the potential to improve brain health in several ways:
- Rich in antioxidants, the diet may combat oxidative stress and inflammation, significant contributors to cognitive decline and neurodegenerative diseases
- The diet contains critical omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and omega-3s have been linked to enhanced cognitive function and a reduced risk of cognitive decline
- The Mediterranean diet boosts fiber intake, promoting gut microbiome balance
- It discourages the consumption of processed grains, sugars, and ultra-processed foods, lessening the risk of insulin resistance and inflammation
Finally, Middelmann mentioned that sharing meals with loved ones and regular exercise are additional elements of the Mediterranean diet that support brain health.
The Power of Walking for Brain Health
While the upcoming findings from the study are not yet available, research shows that regular physical activity, such as walking, is linked to improved cognitive function and dementia prevention.
One study found a dose-dependent relationship between taking 10,000 steps daily and a 50% reduction in dementia risk.
Walking may contribute to cognitive health by increasing brain blood flow, depending on the intensity, duration, and frequency of walking. Moreover, it may stimulate levels of brain activity, reduce overall feelings of stress, and improve feelings of well-being. Walking can also incorporate social elements and exposure to nature, both conducive to brain benefits.
The study's data collection period is set to conclude by the end of 2023, with eager researchers and participants waiting to unveil the potential of this cutting-edge approach for cognitive health. In the meantime, embarking on a MedWalk journey, adopting the Mediterranean diet, and adding regular walking to your routine could be a proactive step in safeguarding your brain health and cognitive future.
- The MedWalk intervention, currently under study, combines a Mediterranean diet and regular walking to potentially combat cognitive decline and various types of dementia, including Alzheimer's disease.
- Researchers contend that the synergy between the Mediterranean diet and exercise could bring about even more significant results against cognitive decline and dementia than when studied separately.
- Participants in the study, aged 60-90, come from South Australia and Victoria, and are divided into two groups: one adopting the MedWalk intervention, and the other maintaining their usual diet and activity level as a control group.
- Aiming to improve visual memory and learning, the study also monitors the intervention's effect on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and biomarkers associated with cognitive decline.
- The Mediterranean diet, a significant component of the MedWalk intervention, has been linked to lower rates of Alzheimer's disease and dementia. The diet may help combat oxidative stress and inflammation, improve brain health through increased omega-3 fatty acid intake, promote gut microbiome balance, and lessen the risk of insulin resistance and inflammation.
- Walking, which is shown to improve cognitive function and dementia prevention, contributes to cognitive health by increasing brain blood flow, stimulating brain activity, reducing stress levels, and increasing feelings of well-being. Additionally, walking can incorporate social elements and exposure to nature, both beneficial for brain health.
