Maintaining brain health: Adopting a Mediterranean diet and leading an active lifestyle could potentially provide protection
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MedWalk Intervention for Cognitive Health: A Comprehensive Approach to Brain Protection
An ongoing study, MedWalk intervention, is assessing the combined impact of a Mediterranean diet and regular walking on dementia and cognitive decline. This ambitious research project combines two well-established practices known for their positive effects on brain health: a Mediterranean diet and physical activity.
The backbone of the MedWalk intervention revolves around a heart-healthy Mediterranean diet enriched with:
- High consumption of fruits, vegetables, whole grains, and healthy fats
- Moderate intake of fish, brimming with omega-3 fatty acids
- Judicious use of olive oil, renowned for its monounsaturated fats
- Minimal red meat to cut down on saturated fats
In addition to the dietary component, the MedWalk intervention encourages participants to walk regularly. The benefits of this physical activity are vast, including better cardiovascular health and reduced risk of chronic diseases.
When it comes to cognitive benefits, numerous studies have linked regular physical activity, such as walking, with improved cognitive function and a decreased risk of dementia.
The ongoing study, conducted by researchers from Australia, New Zealand, and the United Kingdom, is designed to understand the potential synergistic effects of these two strategies on cognitive health. Recruiting 60-90-year-old individuals from independent living retirement communities in South Australia and Victoria, the scientists are observing the intervention's impact on visual memory and learning, mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
Individuals were divided into two groups: an intervention group following the MedWalk program and a control group maintaining their usual diet and activity level. The MedWalk intervention consists of a combination of dietary modification and a supervised walking regimen, backed by psychosocial behavioral change techniques. Participants receive intensive support during the first 6 months, with additional help available for the following 6 months to ensure adherence to the program.
While the study's data collection period will be completed by the end of 2023, the researchers have provided insights into their processes and ongoing analysis in the Journal of Alzheimer's Disease. In light of COVID-19-related interruptions, they have altered the original 2-year follow-up period to a single year, focusing on essential findings.
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, underscores the potential benefits of this eating plan for brain health. While a Mediterranean diet has been associated with fewer cases of dementia in various studies, she advises considering multiple factors in pursuit of dementia prevention, including genetics, lifestyle, and overall health.
Studies have demonstrated that following a Mediterranean diet may contribute to brain health in several ways:
- Rich in antioxidants that combat oxidative stress and inflammation, crucial factors in cognitive decline and neurodegenerative diseases
- High in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, with links to improved cognitive function and lower risks of cognitive decline
- High in fiber that helps maintain a balanced gut microbiome
- Low in processed grains, sugars, and ultra-processed foods, reducing the risk of insulin resistance and inflammation
It's also worth mentioning that sharing meals with loved ones and regular exercise are additional aspects of the Mediterranean diet associated with brain health. Similarly, walking regularly is associated with slower cognitive decline, with studies suggesting that taking 10,000 steps a day lowers the risk of dementia by half. Regular walking may enhance brain health by:
- Increasing brain blood flow, depending on the intensity, duration, and frequency of walking
- Boosting brain activity and reducing feelings of stress
- Promoting social connections and exposure to nature, both with brain benefits
As the scientific community continues to delve into the intricacies of brain health and cognitive decline, studies such as the MedWalk intervention represent innovative, holistic approaches to this pressing issue. Stay tuned for further findings from this promising research project!
- The MedWalk intervention, focusing on a heart-healthy Mediterranean diet and regular walking, is investigating its combined effect on dementia and cognitive decline in 2023.
- Investigators from Australia, New Zealand, and the United Kingdom have recruited 60-90-year-old individuals from independent living retirement communities in South Australia and Victoria.
- The study aims to understand the potential synergistic effects of the Mediterranean diet and physical activity on visual memory and learning, mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
- Participants are divided into two groups: an intervention group following the MedWalk program and a control group maintaining their usual diet and activity level.
- The MedWalk intervention combines dietary modification and a supervised walking regimen, supplemented by psychosocial behavioral change techniques and intensive support during the initial 6 months.
- A Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains, sugars, and ultra-processed foods, has been linked to fewer dementia cases in numerous studies.
- Regular walking, promoting brain blood flow, reducing stress, and enhancing social connections, is associated with a lower risk of dementia, with studies suggesting that taking 10,000 steps a day can halve the risk.
- Certified nutritionist Conner Middelmann advocates for a holistic approach to dementia prevention, considering factors such as genetics, lifestyle, and overall health in addition to the Mediterranean diet.
- The ongoing study, representing a comprehensive approach to brain protection, will provide valuable insights into the synergistic effects of the Mediterranean diet and regular walking on cognitive health in 2023, as potential contributors to health-and-wellness, mental-health, fitness-and-exercise, and healthy-diets.
