Preserving Brain Health: Mediterranean Diet and Regular Exercise Could Provide Protection
** Investigating the Power Duo: Mediterranean Diet and Walking Against Dementia**
Scientists are delving into a groundbreaking study, nicknamed the "MedWalk Intervention". This innovative research explores whether a person could potentially lower their risk of cognitive decline and dementias, including Alzheimer's, by adhering to a lifestyle blend of a Mediterranean diet and regular walking.
Both the Mediterranean diet and exercise through walking have previously been tied to maintaining brain health. This study aims to confirm the rejuvenating influence of blending these two powerful factors.
On a global scale, this research is being spearheaded by teams from Australia, New Zealand, and the United Kingdom. Initial plans called for a 2-year duration, but, due to COVID-19, the project has been temporarily halted and is currently being revised to last a single year, with a broadened participant pool.
Details regarding the ongoing study, including participant recruiting methods and any immediate findings, have been shared in the Journal of Alzheimer's Disease.
Brain Boosting MedWalk: A Closer Look
The researchers are primarily interested in observing a 12-month improvement in visual memory and learning abilities among participants. However, they also plan to delve into assessing the intervention's broader influences on mood, quality of life, health costs, as well as cardiovascular health and arterial stiffness.
The participants, aged 60 to 90, hail from South Australia and Victoria, recruited initially from independent living retirement communities before expanding to involve the larger community, owing to the pandemic's impact.
Additional focus will be given to biomarkers indicative of cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Individuals in the study are split into two groups: one undergoing the MedWalk intervention, and the other serving as the control group, maintaining their standard diet and physical activity regimen.
The MedWalk intervention encompasses dietary modification along with a guided walking program, bolstered by psychosocial behavioral change techniques for initial support, with continued assistance for the following 6 months to ensure adherence.
Capabilities and concepts behind a Mediterranean-style diet are explained to participants, making adaptations easier, such as providing extra-virgin olive oil for free, and offering other essential dietary components. Following a brisk walk based on individually assessed fitness levels, participants engage in group sessions for the initial 6 months, followed by monthly sessions for the remainder of the test period.
Mediterranean Diet: A Brain's Best Friend
Conner Middelmann, a nutritionist specializing in the Mediterranean diet, commented on the potential benefits of the diet for brain health and dementia prevention. According to her, evidence suggests a link between Mediterranean diet adherence and reduced dementia cases.
Further studies published in 2023 confirmed this association, revealing a reduced risk of Alzheimer's disease, the most common form of dementia.
Middelmann warns, however, that a multitude of factors can influence dementia risks, including genetics, lifestyle, and overall health.
She underscores that the Mediterranean diet should not be seen as a dementia cure-all but rather as an integral component of a comprehensive brain health strategy.
The Mediterranean diet may bolster cognitive function in a variety of ways, Middelmann explains:
- The diet's antioxidant-rich profile targets oxidative stress and inflammation, thought to play significant roles in cognitive decline and neurodegenerative diseases.
- Rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), the Mediterranean diet supports overall brain health.
- Boasting high fiber content, it helps balance the gut microbiome, another crucial factor in brain health.
- Its low-processing grain and sugar content reduces insulin resistance and inflammation and discourages the consumption of ultra-processed foods, potentially harmful to cognitive function.
Middelmann also highlights the social aspects of communal meals and regular exercise as additional benefits to brain health associated with the Mediterranean diet.
Walking for a Healthier Brain
Similar to the Mediterranean diet, regular walking has been associated with slowing cognitive decline.
A published study found a demonstrable relationship between the number of daily steps and reduced dementia risk, with 10,000 steps per day lowering dementia risk by 50%.
Research from the United States and Australia discovered a connection between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine, revealed that aerobic exercise such as walking can mitigate cognitive impairment.
Brain health coach Ryan Glatt explained the mechanisms behind improved brain health through walking: "Walking enables increased brain blood flow, depending on the intensity, duration, and frequency of walking; it enhances brain activity levels, reduces overall stress, and boosts feelings of well-being."
"Walking also integrates social elements and exposure to nature, both of which offer additional cognitive benefits," said Glatt.
The MedWalk intervention study's data-collection phase is expected to conclude by the end of 2023.
- The innovative "MedWalk Intervention" study, investigating a healthy lifestyle combination of Mediterranean diet and regular walking, aims to potentially lower the risk of cognitive decline and dementias, including Alzheimer's.
- Scientists are examining the rejuvenating influence of blending a Mediterranean diet and regular walking on a person's brain health, as these factors have previously been associated with maintaining cognitive health.
- Details of the MedWalk Intervention study, including participant recruitment methods, have been shared in the Journal of Alzheimer's Disease.
- Additional focus is given to biomarkers indicative of cognitive decline in the MedWalk study, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Following a brisk walk based on individually assessed fitness levels, participants in the MedWalk intervention engage in group sessions for the initial 6 months, followed by monthly sessions for the remainder of the test period.
- Nutritionist Conner Middelmann asserts that the Mediterranean diet, rich in antioxidants, omega-3 fatty acids, high fiber, and low-processed grains and sugars, has potential benefits for brain health and dementia prevention.
