Healthy Brain: Adopting Mediterranean Diet and Regular Exercise May Offer Protection
A Pioneering Study Investigates the Synergistic Effects of a Mediterranean Diet and Walking to Combat Cognitive Decline and Dementia
Here's a groundbreaking study worth keeping an eye on - the aptly named "MedWalk" intervention, which explores the potential of pairing a Mediterranean diet with regular walking to reduce the risk of cognitive decline and dementia, including Alzheimer's.
Both a Mediterranean diet and regular exercise have been linked to brain health, and this study is set to uncover the true power of this combo.
This intriguing research, headed by scientists from Australia, New Zealand, and the UK, has weathered the storms of the COVID-19 pandemic and is still cruising forward. The research team has already shared detailed insights about their methods and ongoing analysis in the esteemed Journal of Alzheimer's Disease.
Originally planned to track the cognitive impact for two years, logistics and budget constraints have necessitated a reduction to just a single year. The study is ongoing, with scientists scaling up their participant pool to generate more robust findings.
The researchers are mostly focused on the 12-month change in visual memory and learning for participants. Besides these primary outcomes, they're keeping a close eye on various aspects such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The participants in this ambitious study are mainly individuals aged 60 to 90 living in South Australia and Victoria, with participants recruited from independent living retirement communities as well as the wider community due to pandemic-induced barriers.
A significant focus is on biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are divided into two groups: the MedWalk group embarking on the combined dietary and exercise intervention, and a control group that sticks to their usual diet and activity routines.
The MedWalk intervention is a dynamic mix of dietary modification coupled with a supervised walking regimen, reinforced by psychosocial behavioral change techniques. Participants receive intensive support for the first 6 months, with maintenance assistance available for the remaining 6 months to help them stay the course.
To help participants fully grasp the concept of the Mediterranean diet, researchers provide tailored instruction on the diet's key differences compared to a typical Australian diet, as well as offering resources like free extra-virgin olive oil – a critical component of this delectable lifestyle.
After a preliminary assessment of baseline aerobic fitness, participants engage in group walking sessions for the first 6 months, followed by monthly sessions to maintain their momentum throughout the year.
The Mediterranean Diet and Cognitive Health
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, highlighted to Medical News Today that past studies have shown a link between this balanced eating plan and lowered instances of dementia.
Certain research, such as that from 2020 and reports from 2023, demonstrated a link between a Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
However, Middelmann cautioned that "[w]hile these studies suggest a connection between the Mediterranean diet and a reduced risk of dementia, we should remember that several factors can influence dementia risk, including genetics, lifestyle, and overall health."
Maintaining a wholesome diet, such as the Mediterranean diet, is but one element of a comprehensive strategy aimed at fostering brain health and preventing dementia.
A Mediterranean diet may boost brain health in several ways, Middelmann explained:
- the diet is rich in anti-inflammatory antioxidants, which counteract oxidative stress and inflammation, thought to be significant contributors to cognitive decline and neurodegenerative diseases
- it contains brain-essential omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which has been linked to improved cognitive function and a reduced risk of cognitive decline
- the Mediterranean diet is high in fiber, which promotes a healthy balance in the gut microbiome
- it is also low in processed grains and sugars, thereby reducing the risk of insulin resistance and inflammation
- the diet discourages the consumption of ultra-processed foods, which have been linked to dementia
Finally, Middelmann claimed that sharing meals with family and friends and regular exercise are other elements of the Mediterranean lifestyle that have been associated with cognitive benefits.
How Walking May Preserve Cognition
Similarly, regular walking has been associated with slower cognitive decline.
A study from 2019 discovered a direct link between the number of steps taken daily and reduced dementia risk, finding that hitting 10,000 steps each day cut the risk by half.
A 2021 survey among people in the US and Australia found a correlation between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine determined that aerobic exercise, including walking, has the potential to combat cognitive impairments.
"Walking might positively affect brain health by boosting brain blood flow (depending on the exercise intensity, duration, and frequency), improving cognitive function, reducing stress, and uplifting mood," explained brain health expert Ryan Glatt from the Pacific Neuroscience Institute, who is not associated with the current study.
Walking may also offer social elements and exposure to nature, both of which are also brain boosters, according to Glatt.
The study's final phase of data collection is set to wrap up at the end of 2023.
Prepare to be amazed by this fascinating experiment that cleverly combines the powerful effects of the Mediterranean diet and walking to potentially delay cognitive decline and bet starting Alzheimer's in its tracks. Whether chowing down on brain-friendly goodies like fish, veggies, olive oil, and nuts or strapping on your walking shoes and hitting the pavement, this research could turn the tide in the fight against dementia.
In the ongoing MedWalk study, researchers aim to reveal the combined power of a Mediterranean diet and regular exercise, focusing on their synergistic effects against cognitive decline and dementia, including Alzheimer's.
Scientists from Australia, New Zealand, and the UK have shared insights about their methods and ongoing analysis in the Journal of Alzheimer's Disease, despite challenges from the COVID-19 pandemic.
The study's focus is mainly on the 12-month change in visual memory and learning for participants, while also considering various aspects such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
A certified nutritionist, Conner Middelmann, emphasized that previous studies associated the Mediterranean diet with a lower risk of dementia, due to its anti-inflammatory antioxidants, omega-3 fatty acids, fiber, and lower processed grain and sugar content.
Regular walking has also been linked to slower cognitive decline, and brain health expert Ryan Glatt explained that it may do so by boosting brain blood flow, improving cognitive function, reducing stress, and uplifting mood.
After data collection concludes at the end of 2023, we look forward to the potential findings of this groundbreaking study that may offer new insights into the fight against dementia.
