Protective Measures for Cognitive Health: Mediterranean Diet and Active Lifestyle
A mind-blowing study is examining the fusion of the infamous Mediterranean diet and strolling designated to battle dementia and cognitive slip-ups.
Both the delectable Mediterranean diet and regular legwork have been linked to happy brains, but this study aims to ascertain their combined power.
Nevertheless, the Merry Men and Women of Science, from the land down under, across the Tasman, and the United Kingdom, had to put the study on hold due to the pandemic of COVID-19.
But, they didn't beat around the bush, revealing their secret sauce—the processes and ongoing analysis of the study—in the prestigious Journal of Alzheimer’s Disease.
The study, initially set to run for two years, got a reboot due to the pandemic, shortening the follow-up period to a single year. They've also amped up the participant pool, spreading the MedWalk gospel far and wide.
Mind you, they're primarily interested in the effect of the MedWalk intervention on visual memory and learning over a 12-month period. However, they're keeping their eyes on other factors, too, like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and markers linked to cognitive decline.
The participants? Individuals between the ages of 60 and 90, mainly hailing from retirement communities in South Australia and Victoria. During the pandemic, they managed to snag a few more participants from the wider community as well.
Key biomarkers, including glucose regulation, inflammation, essential nutrients, and oxidative stress, are under the microscope during this research.
The participants were divided in two groups: one following the MedWalk intervention and another, a control group sticking to their regular diet and activities.
The MedWalk intervention is a thrilling mix of dietary makeovers and guided hikes, seasoned with psychosocial behavioral tweaks. The thrillseekers receive extreme support for the initial six months, with backup support available for the following six to keep them on track.
To ensure the MedWalkers truly embrace this revolution, the scientists offer lessons on the Mediterranean diet, explaining how it breaks away from the standard Aussie fare.
They're also handing out free extra-virgin olive oil, a Mediterranean diet staple, and other culinary delights to fuel the revolution.
After reviewing each participant’s aerobic fitness at the start, the MedWalkers embark on group hikes for the first six months, followed by monthly hikes for the rest of the test period.
A closer look at the Mediterranean diet and dementia
Conner Middelmann, a certified nutritionist focused on the Mediterranean diet, and not a part of the current study, spoke with Medical News Today. Middelmann mentioned that studies have suggested the Mediterranean diet might lower the risk of dementia.
Additionally, other studies from the distant past and the ever-so-near 2023 revealed that a Mediterranean diet was linked to fewer occurrences of Alzheimer's disease, the most predominant form of dementia.
However, Middelmann advised caution, stating, "While these studies hint at a link between the Mediterranean diet and reduced dementia risk, it's crucial to remember that various factors, including genes, lifestyle, and overall health, may impact dementia risk."
Middelmann added, "Adopting a healthy diet like the Mediterranean diet is merely one aspect of a multi-faceted approach to maintain brain health and dementia prevention."
The Mediterranean diet might contribute to brain health in diverse ways, Middelmann explained:
- It brims with antioxidants that take on oxidative stress and inflammation, believed to contribute to cognitive decline and neurodegenerative diseases
- It's abundant in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), vital for brain health, and omega-3s in general have been linked to improved cognitive function and lower risk of cognitive decline
- The diet is rich in fiber, which promotes a balanced gut microbiome
- It minimizes processed grains and sugars, thereby decreasing the risk of insulin resistance and inflammation
- Consumption of overprocessed foods, associated with dementia, is discouraged in the diet
- Lastly, shared meals with loved ones and regular exercise are other aspects of the Mediterranean diet associated with happy brains
Finally, Middelmann warned that walking daily could be crucial in the battle against cognitive slip-ups as well.
Strapping on your walking shoes: A brain-boosting habit?
You know the saying, "Good things come to those who walk"? Well, science agrees! Increased legwork is linked to slower cognitive decline.
Research has discovered a direct relationship between the number of daily steps taken and decreased dementia risk. You guessed it: Cranking out 10,000 steps a day could slash your risk of dementia in half!
Intrigued? There's more! A study in the United States and Australia found that walking speed and dementia have a close relationship. Not to mention, a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise, such as walking, could fortify cognitive impairment.
"Walking might boost brain health by enhancing brain blood flow, depending on the intensity, duration, and frequency of walking," explained brain health coach Ryan Glatt from the Pacific Neuroscience Institute, unrelated to the current study.
In addition, said Glatt, it might "amplify brain activity, reduce stress levels, and improve feelings of well-being." Lastly, Glatt suggested that walking also offers social experiences and natural exposure, both beneficial for the brain.
By the end of 2023, the current study will come to an end, and the scientists will crunch the numbers, revealing whether the MedWalk revolution has gotten us closer to a dementia-free world.
Keep those leg muscles moving, folks! Maybe, just maybe, our future hinges on our ability to walk.
- The fusion of the Mediterranean diet and walking is being studied to combat dementia and cognitive slip-ups, with researchers believing that their combined effects could be more significant than either factor on its own.
- During the study, participants between the ages of 60 and 90, mainly from retirement communities in South Australia and Victoria, are divided into two groups: one following the MedWalk intervention and another as a control group.
- The MedWalk intervention includes dietary changes, guided hikes, and psychosocial behavioral adjustments, with extra support offered for the initial six months and backup support available for the following six months.
- The Mediterranean diet is associated with potential benefits for brain health, as studies have suggested it might lower the risk of dementia, including Alzheimer's disease, the most common form of dementia.
- The Mediterranean diet is rich in antioxidants, omega-3 fatty acids, fiber, and beneficial nutrients that can contribute to cognitive health while minimizing processed grains, sugars, and overly processed foods linked to dementia.
- Engaging in regular walking is also linked to lower dementia risk, as research has found a direct relationship between the number of daily steps taken and decreased dementia risk, and aerobic exercise like walking can help fortify cognitive impairment by enhancing brain blood flow, brain activity, reducing stress, and more.
