Healthy Brain: Adopting Mediterranean Diet and Active Lifestyle Might Offer Protection
Researchers are currently investigating the potential benefits of a combined intervention, dubbed "MedWalk," to reduce the risk of cognitive decline, dementia, and Alzheimer's disease. MedWalk involves adhering to a Mediterranean diet and engaging in regular walking exercise.
The ongoing study, conducted by researchers from Australia, New Zealand, and the United Kingdom, examines the combined impact of these two practices on cognitive health. Prior research has suggested that both Mediterranean diet and regular walking can have a positive impact on brain health; this study aims to confirm the benefits of the combined MedWalk intervention.
Due to the COVID-19 pandemic, the originally planned 2-year study was modified, with the follow-up period reduced to one year and a wider sample of participants recruited. The primary outcome of interest is a 12-month change in visual memory and learning for participants. Researchers will also observe the intervention's effect on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants in the study are 60-to-90-year-old individuals living in South Australia and Victoria, with recruitment taking place from both independent living retirement communities and the larger community. The intervention involves dietary modifications and a supervised walking regimen, supported by psychosocial behavioral change techniques. Participants receive intensive support during the first 6 months, with additional help available for the next 6 months.
Researchers are providing information on the Mediterranean diet's differences from a typical Australian diet to help participants understand the concept better. Participants in the MedWalk intervention group receive free extra-virgin olive oil and other dietary support, while those in the control group maintain their usual diet and activity level. Participants engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, notes that previous studies have associated following the Mediterranean diet with fewer cases of dementia. Other studies found that adherence to the Mediterranean diet was associated with lower rates of Alzheimer's, the most common form of dementia. However, Middelmann cautions that other factors, including genetics, lifestyle, and overall health, can also impact dementia risk.
The Mediterranean diet may contribute to brain health through several means, including its rich antioxidants combating oxidative stress and inflammation that are thought to contribute to cognitive decline. The diet also contains omega-3 fatty acids, which are vital for brain health, and are linked to improved cognitive function and reduced risk of cognitive decline. Furthermore, the diet is high in fiber, which can help maintain a healthy gut microbiome, and low in processed grains and sugars. Lastly, consumption of ultra-processed foods, linked to dementia, is not encouraged in the diet, and sharing meals with family and friends and regular exercise are other aspects of the Mediterranean diet associated with brain health.
Walking is also associated with slower cognitive decline. A study found a dose-dependent relationship between the number of steps taken and reducing dementia risk. Research suggests that taking 10,000 steps a day may lower the risk of dementia by 50%. Moreover, walking may improve brain health by increasing blood flow, benefiting levels of brain activity, and reducing feelings of overall stress while improving feelings of well-being. Exposure to nature and social elements during walks may also have additional brain benefits.
The data-collection period for the "MedWalk" study is scheduled to be completed by the end of 2023. If the study confirms the benefits of the combined MedWalk intervention, it may lead to the development of more effective prevention and management strategies for dementia and cognitive decline.
- The ongoing research on MedWalk, a combination of Mediterranean diet and regular walking, investigates its potential to reduce the risk of cognitive decline, dementia, and Alzheimer's disease.
- The study, adjusted due to the COVID-19 pandemic, is conducted by researchers from Australia, New Zealand, and the United Kingdom and explores the combined impact of these two practices on cognitive health.
- Participants, aged 60 to 90, living in South Australia and Victoria, are recruited from independent living retirement communities and the larger community for this study.
- The MedWalk intervention involves dietary modifications, a supervised walking regimen, and psychosocial behavioral change techniques, with participants receiving intensive support during the first 6 months.
- According to certified nutritionist Conner Middelmann, the Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains and sugars, may contribute to brain health and lower the risk of dementia.
- Walking, with a suggested minimum of 10,000 steps a day, may slow cognitive decline by increasing blood flow, benefiting brain activity, reducing stress, and improving feelings of well-being.
