Improved Brain Health: Following Mediterranean Diet and Leading an Active Lifestyle Could Offer Protection
Unlocking the Power of Diet and Exercise for Brain Health
The latest study, dubbed the "MedWalk intervention," is a fascinating exploration of whether a combination of the Mediterranean diet and regular walking can help combat cognitive decline and dementia, such as Alzheimer's. Let's dive into the nitty-gritty of this groundbreaking research.
Both the Mediterranean diet and regular exercise have been tied to improved brain health, but this study will delve deeper into the benefits of tackling them together. The research, led by a team of brilliant minds from Australia, New Zealand, and the United Kingdom, is currently underway, having experienced a hiccup due to the COVID-19 pandemic.
The initial plan was to assess cognitive changes over a two-year period. However, the pandemic necessitated alterations, reducing the follow-up period to just one year. But the researchers are hopeful that the modified study will generate robust findings.
The primary focus of this study is to measure a 12-month change in visual memory and learning abilities among the participants. The researchers also aim to observe the impact on various aspects such as mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
The study participants are individuals between the ages of 60 and 90, residing in South Australia and Victoria, Australia. Recruitment began from independent living retirement communities, but with the arrival of the pandemic, the team extended their reach to the wider community.
Special attention is being paid to biomarkers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are randomly assigned to either the MedWalk intervention group or a control group that maintains their usual diet and activity level. The intervention involves dietary modifications along with a supervised walking regimen, backed by psychosocial behavioral change techniques. Participants receive extensive support during the first six months, with additional help available for the following six months to help them stay on track.
To help participants understand the principles of the Mediterranean diet, the researchers provide guidance on how it differs from the average Australian diet, offering a supply of extra-virgin olive oil, a cornerstone of the Mediterranean diet, as well as other essential foods. Participants are also engaged in group walking sessions for the first six months, followed by monthly sessions for the remainder of the test year.
The Mediterranean diet is no stranger to research linking it to lower rates of dementia and Alzheimer's disease. A certified nutritionist specializing in the Mediterranean diet, Conner Middelmann, highlighted that numerous studies support this association. However, Middelmann stresses that while the evidence is promising, multiple factors, including genetics, lifestyle, and overall health, contribute to dementia risk.
"A Mediterranean diet might bless brain health in several ways," explains Middelmann. The diet is rich in antioxidants, omega-3 fatty acids, and fiber, all of which can enhance brain function and protect against cognitive decline. Moreover, the diet decreases the risk of insulin resistance and inflammation, while avoiding ultra-processed foods, which have been linked to dementia.
Walking regularly, too, has been connected to diminished cognitive decline. A study found a direct relationship between the number of steps taken and the risk of dementia, with those taking 10,000 steps per day reducing their risk by an astounding 50%. Other research has underscored the association between walking speed and dementia, while studies published in the British Journal of Sports Medicine suggest that aerobic exercise, like walking, can bolster cognitive impairment.
"Walking may rejuvenate brain health by boosting blood flow, depending on the intensity, duration, and frequency," explains brain health coach Ryan Glatt from the Pacific Neuroscience Institute, who is not affiliated with the study.
Walking may also stimulate higher levels of brain activity, lessen feelings of stress, improve mental well-being, and offer social benefits and exposure to nature – all of which contribute to brain health.
The study's data-collection period is slated to wrap up at the end of 2023. Stay tuned for updates on this thrilling investigation into the MedWalk intervention and its influence on cognitive health!
- The MedWalk intervention, a combination of the Mediterranean diet and regular walking, is being studied to combat cognitive decline and dementia, such as Alzheimer's.
- Both the Mediterranean diet and regular exercise have been linked to improved brain health, and this study aims to delve deeper into the benefits of combining them.
- Researchers are hoping to measure a 12-month change in visual memory and learning abilities among the participants, and they will also observe various aspects like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
- The study involves participants aged 60 to 90 who are residing in South Australia and Victoria, Australia, originally recruited from independent living retirement communities but expanded to include the wider community due to the pandemic.
- The research is focusing on biomarkers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
- The impact of the MedWalk intervention on mental health, fitness and exercise, health-and-wellness, and nutrition is a promising area of exploration in the field of science.
