Maintaining Brain Health: Adopting Mediterranean Diet and Active Lifestyle May Offer Protection
A Fascinating Research Venture:
Curious minds are veering toward a novel investigation that explores the combined impact of a lifestyle intervention named "MedWalk" on dementia and cognitive decline. Exotic as it sounds, MedWalk blends key elements of the Mediterranean diet with regular exercise, primarily walking.
The Power of Combining Two Brain Saviors:
The idea behind MedWalk is that both the Mediterranean diet and regular walking have been linked to improved brain health. But this exciting research seeks to verify if the synergistic effect of these two practices can provide even greater benefits. Known as a "lifestyle intervention," MedWalk could potentially reduce the risk of cognitive decline and dementia, including the dreaded Alzheimer's.
The Age of Information:
The MedWalk study is being conducted by a dynamic team of researchers hailing from Australia, New Zealand, and the United Kingdom. Despite the disruptions caused by the COVID-19 pandemic, they have been meticulously documenting their processes and ongoing analysis in the prestigious Journal of Alzheimer's Disease.
Alterations to the Study:
Initially designed to span over two years, the study has been streamlined to focus on a single-year follow-up due to the pandemic's timing and financial implications. Despite these adjustments, the researchers are confident that the findings will remain compelling.
Results We're Eagerly Waiting For:
The primary focus of the study is to measure changes in visual memory and learning among participants during a 12-month period. The research team is also interested in observing the intervention's impact on various other factors, such as mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
The Perfect Recipe for a Healthy Brain:
Participants in the study are aged 60 to 90 and reside in South Australia and Victoria, with some recruits hailing from independent living retirement communities. Special attention is being paid to brain-related biomarkers like glucose regulation, inflammation, nutrients, and oxidative stress.
The MedWalk intervention comprises a modified diet and a supervised walking regimen, fortified with psychosocial behavioral change techniques. Participants undergo intensive support for the first six months, with ongoing assistance provided for the subsequent six months to help participants maintain their routines.
To help participants fully understand the concept behind the Mediterranean diet, researchers offer educational resources, such as providing free extra-virgin olive oil—a key component of the diet—along with other dietary staples.
After an initial assessment of aerobic fitness, participants engage in group walking sessions for the first six months, followed by monthly meetings for the remainder of the study period.
A Nutritional Strategy for a Sharp Mind:
Conner Middelmann, a certified nutritionist with expertise in the Mediterranean diet, emphasized the potential benefits of the diet for cognitive health. Although research is still emerging, studies suggest that adhering to the Mediterranean diet could reduce the risk of dementia.
Antioxidants, omega-3 fatty acids, a balanced gut microbiome, reduced inflammation, and fewer ultra-processed foods are just a few elements of the Mediterranean diet that have been linked to lower dementia risk and improved cognitive function. Furthermore, sharing meals with loved ones and regular physical activity are other essential aspects of Mediterranean living that impact brain health positively.
A Stepping Stone to a Sharper Brain:
Walking regularly has also been associated with slower cognitive decline. Preliminary studies show that a dose-dependent relationship exists between the number of daily steps one takes and their risk of dementia. Taking 10,000 steps a day, as recommended by some fitness advocates, has been linked to a 50% reduction in dementia risk.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute highlighted the potential brain benefits of walking, including increased blood flow to the brain, improved cognitive function, reduced stress, and enhanced feelings of well-being. Additionally, incorporating social elements and exposure to nature during walks could further promote cognitive health.
As of now, the data-collection phase for the MedWalk study is scheduled to conclude by the end of 2023. The outcomes generated from this investigation could potentially shed valuable light on the combined effects of diet and regular exercise on cognitive health, paving the way for healthier, more cognitively supreme aging.
- The MedWalk study, which blends elements of the Mediterranean diet with regular walking, aims to reduce the risk of cognitive decline and dementia, including Alzheimer's.
- Participants in the MedWalk study, aged 60 to 90, are being monitored for changes in visual memory and learning over a 12-month period, along with observations on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
- The MedWalk intervention includes a modified diet, supervised walking, and psychosocial behavioral change techniques, with participants receiving intensive support for the first six months and ongoing assistance for the following six months.
- Researchers offer educational resources to help participants understand the Mediterranean diet, like providing free extra-virgin olive oil and other dietary staples.
- The data-collection phase for the MedWalk study is scheduled to conclude by the end of 2023, with the potential to reveal valuable insights about the combined effects of diet and exercise on cognitive health.
- Besides the MedWalk study, research suggests that adhering to the Mediterranean diet, characterized by antioxidants, omega-3 fatty acids, a balanced gut microbiome, reduced inflammation, and fewer ultra-processed foods, could reduce the risk of dementia, while regular walking has been associated with slower cognitive decline.
