Maintaining Brain Health: Adopting a Mediterranean Diet and Active Lifestyle Could Provide a Shield
Ready to dive into the MedWalk game-changer? Let's explore a potential groundbreaking study that combines the Mediterranean diet and walking to combat dementia and cognitive decline.
The MedWalk Intervention: This study gears up to discover whether following the "MedWalk lifestyle" can help reduce the chance of cognitive decline and dementias such as Alzheimer's. The MedWalk lifestyle is essentially a combo of the Mediterranean diet and regular walking.
Prior Research: Both the Mediterranean diet and routine walking have been connected to brain health. The new study aims to validate the benefits of the combined MedWalk lifestyle.
This researchers' squad hails from Australia, New Zealand, and the United Kingdom. Their project has been put on pause due to the COVID-19 pandemic but is still underway - they've shared their processes and interim analysis results in the prestigious Journal of Alzheimer's Disease.
Reduced Follow-Up Period: Originally designed to run for two years, the study's timescale has been modified due to the pandemic and financial constraints. Now, it aims to follow up with participants for just one year.
Main Focus: The researchers are most interested in observing the impact of this lifestyle change on visual memory and learning for participants over a 12-month period. They also plan to note changes in mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
Participants: The study recruits participants aged 60 to 90 from independent living retirement communities in South Australia and Victoria. They've also added participants from the wider community due to the pandemic.
The MedWalk Lifestyle: Participants are divided into the MedWalk intervention group or a control group. The intervention group partakes in a combination of dietary modifications and a supervised walking regimen, supported with psychosocial behavioral change techniques. They receive intensive help for the first six months, with additional support available for the next six months.
To help participants embrace the Mediterranean diet, the researchers provide guidance on its differences from a typical Australian diet, offer free extra-virgin olive oil - a crucial part of the Mediterranean diet - and other dietary resources. After an assessment of baseline aerobic fitness, participants join group walking sessions for the first six months, followed by monthly sessions for the remainder of the test year.
The Mediterranean Diet and Cognition: Certified nutritionist Conner Middelmann points out that studies suggest a link between the Mediterranean diet and fewer dementia cases. Other research shows an association between the Mediterranean diet and lower rates of Alzheimer's disease. However, Middelmann advises that while these findings indicate a possible link, several factors can influence dementia risk, including genetics, lifestyle, and overall health.
The Mediterranean diet might contribute to brain health by providing antioxidants that battle oxidative stress and inflammation, rich omega-3 fatty acids (like DHA), fiber that maintains gut microbiome balance, minimum processed grains and sugars, and dissuading ultra-processed food consumption. Social aspects such as sharing meals with loved ones and regular exercise are also important for brain health, Middelmann explains.
How Walking Protects Cognition: Regular walking has been linked to slower cognitive decline as well. A study revealed that hitting 10,000 steps daily reduces the risk of dementia by half! Other research suggests that walking improves brain blood flow, benefits brain activity, reduces stress, and enhances feelings of well-being. Walking may also incorporate social elements and expose participants to nature - both of which have brain-enhancing benefits.
The data collection for the current study will be completed by the end of 2023. Stay tuned for more on the MedWalk intervention!
- The MedWalk study, aiming to validate the benefits of a lifestyle that combines the Mediterranean diet and regular walking, explores whether it can help reduce the risk of cognitive decline and dementias like Alzheimer's.
- Researches from Australia, New Zealand, and the United Kingdom are leading the study, which research the effect of this lifestyle change on visual memory and learning, mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
- Due to the COVID-19 pandemic and financial constraints, the study's timescale has been modified from two years to one, with participants still being recruited from independent living retirement communities in South Australia and Victoria, as well as the wider community.
- Citing prior research, certified nutritionist Conner Middelmann highlights that a link has been established between the Mediterranean diet and fewer dementia cases, as well as a reduced risk of Alzheimer's disease.
- He also notes that the Mediterranean diet may contribute to brain health through various means, such as providing antioxidants, omega-3 fatty acids, maintaining gut microbiome balance, and dissuading ultra-processed food consumption.
- Regular walking, according to Middelmann, has been linked to slower cognitive decline, and potentially lower dementia risk, as it improves brain blood flow, benefits brain activity, reduces stress, and enhances feelings of well-being.
