Maintaining Cognitive Wellness: Mediterranean Diet and Active Lifestyle Offer Potential Protection
A landmark study is currently exploring the potential benefits of adopting a Mediterranean diet and regular walking on the prevention of dementia and cognitive decline. This combined intervention, dubbed "MedWalk," is being investigated by researchers in Australia, New Zealand, and the United Kingdom.
Preliminary research has linked both elements – the Mediterranean diet and regular exercise through walking – to improved brain health. The ongoing MedWalk study aims to determine the combined efficacy of these practices in reducing the risk of cognitive decline and various types of dementia, including Alzheimer's Disease.
The authors of the study have published their methodology and ongoing analysis in the Journal of Alzheimer's Disease, despite facing interruptions due to the COVID-19 pandemic. Originally designed to span two years, the study's follow-up period has been reduced to one year due to the pandemic and its financial impacts. Recruitment has broadened to include participants from retirement communities and the wider community.
The primary focus of the study is a 12-month change in visual memory and learning for participants. Additionally, researchers are interested in observing the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants range from 60 to 90 years of age and are assigned to either a MedWalk intervention group or a control group maintaining their usual diet and exercise habits. The MedWalk intervention involves dietary modifications, a supervised walking regimen, and behavioral change techniques. Intensive support is provided for the first six months, with additional assistance available for the following six months to help participants stay committed.
A Mediterranean diet is rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains, sugars, and ultra-processed foods. This unique combination may contribute to better brain health by combating oxidative stress and inflammation, enhancing cognitive function, maintaining a balanced gut microbiome, and reducing the risk of insulin resistance and inflammation.
Regular walking has also been linked to slower cognitive decline. One study found a dose-dependent relationship between daily step count and the risk of dementia – taking 10,000 steps a day was associated with a 50% lower risk.
While preliminary results are promising, definitive findings will only be available once the study's data-collection period is completed at the end of 2023. Other factors, such as genetics, lifestyle, and overall health, can influence an individual's risk of dementia in addition to diet and exercise. Maintaining a healthy lifestyle, including a Mediterranean diet and regular exercise, is a crucial part of a comprehensive approach to brain health and dementia prevention.
Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, concurred. Although previously published studies suggest a link between the Mediterranean diet and a lower risk of dementia, Middelmann emphasized that further research is needed to establish the exact benefits and mechanisms involved.
As the MedWalk study continues, it promises to provide invaluable insights into the combined effects of diet and exercise on brain health and dementia risk.
- The ongoing MedWalk study is investigating the potential benefits of adopting a Mediterranean diet and regular walking on the prevention of dementia and cognitive decline.
- The Mediterranean diet, with its antioxidants, omega-3 fatty acids, fiber, and low processed grain and sugar content, may contribute to better brain health by combating oxidative stress and inflammation.
- Regular walking, with a dose-dependent relationship between daily step count and the risk of dementia, has also been linked to slower cognitive decline.
- The MedWalk intervention, which includes dietary modifications, a supervised walking regimen, and behavioral change techniques, is provided with intensive support for the first six months and additional assistance for the following six months.
- Maintaining a healthy lifestyle, including a Mediterranean diet and regular exercise, is a crucial part of a comprehensive approach to brain health and dementia prevention.
- Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, concurred that while preliminary results are promising, further research is needed to establish the exact benefits and mechanisms involved.
