Preserving Brain Health: Adhering to Mediterranean Diet and Leading an Active Lifestyle Might Provide Protection
Exploring the Synergistic Impact of a Mediterranean Diet and Walking on Cognitive Health
Researchers are delving into the potential benefits of a combined approach, dubbed the "MedWalk intervention," for reducing the risk of dementia and cognitive decline. This combination involves adhering to a Mediterranean diet PLUS regular walking.
While both components have separately been linked to brain health, this study aims to establish their combined effect. The research, spearheaded by a team of scientists from Australia, New Zealand, and the United Kingdom, is currently underway, though it was temporarily halted due to the COVID-19 pandemic.
The researchers have shared details of their methods and ongoing research in the Journal of Alzheimer's Disease. Initially designed to span two years, the initial follow-up duration has been reduced to one year in response to the pandemic and its financial implications.
The primary focus of the study centers on a 12-month change in visual memory and learning among participants. Furthermore, the team is interested in observing various areas influenced by the intervention, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants, between 60 and 90 years old, hail from independent living retirement communities in South Australia and Victoria. Given the pandemic, participants from the larger community were also recruited.
Biological markers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress, are of special interest to the researchers.
Assigning participants to either the MedWalk intervention group or a control group, maintaining their usual diet and activity level, is the study's design. The intervention involves modifying diet and implementing a supervised walking regimen, reinforced with psychosocial behavioral change techniques. Participants receive intensive support for the first six months, followed by continued assistance for the following half-year, enabling them to stay committed to the program.
To assist participants in grasping the fundamental concept of a Mediterranean diet, researchers provide information on its differences from a typical Australian diet. Participants even receive free extra-virgin olive oil and other Mediterranean diet-friendly foods. After assessing their baseline aerobic fitness, participants attend group walking sessions for the initial six months, followed by monthly sessions for the remainder of the study period.
Mediterranean Diet and Mental Acumen
Certified nutritionist Conner Middelmann, with expertise in the Mediterranean diet, expressed to Medical News Today that research has suggested that a Mediterranean diet can lead to fewer cases of dementia.
Other studies, such as one published in 2022 and another in 2023, found a connection between a Mediterranean diet and reduced rates of Alzheimer's, the most common form of dementia.
However, Middelmann stressed that while these studies suggest a link between the Mediterranean diet and a reduced risk of dementia, genetic, lifestyle, and overall health factors can also significantly impact dementia risk.
"Following a healthy diet like the Mediterranean diet forms part of a comprehensive strategy for brain health and dementia prevention," said Middelmann.
The Mediterranean diet may support brain health in various ways:
- Its rich antioxidants can counteract oxidative stress and inflammation, believed to be significant contributors to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are essential for brain health, and omega-3s in general have been linked to improved cognitive function and a lower risk of cognitive decline.
- Fiber-rich foods help maintain the gut microbiome in balance.
- Low levels of processed grains and sugars reduce the risk of insulin resistance and inflammation.
- Consumption of ultra-processed foods, linked to dementia, is discouraged in the diet.
Finally, Middelmann noted that sharing meals with loved ones and regular exercise are other aspects of the Mediterranean diet associated with improved brain health.
The Role of Walking in Brain Health
Regular walking has been linked to slower cognitive decline. A study found a dose-dependent relationship between the number of steps taken daily and the risk of dementia, showing that taking 10,000 steps a day can lower the dementia risk by 50%.
Other research has found a connection between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercises like walking can help mitigate cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute, not involved in the current study, explained that walking may contribute to brain health by increasing brain blood flow, depending on exercise intensity and frequency. Walking might also benefit brain activity levels, reduce stress, and boost overall well-being.
In addition, Glatt added that walking could involve social elements and exposure to nature, both of which may have additional brain benefits.The data collection for this study is expected to be completed by the end of 2023.
- The combination of a Mediterranean diet and regular walking, termed as the "MedWalk intervention," is being studied for its potential impact on reducing the risk of dementia and cognitive decline.
- Researchers, in the ongoing study, aim to establish the combined effect of both components on brain health, despite the temporary halting due to the COVID-19 pandemic.
- Participants, aged between 60 and 90, follow this intervention for a reduced duration of one year due to the pandemic, as opposed to the originally planned two years.
- The study's primary focus is on the change in visual memory and learning of participants over the 12-month period.
- In addition to observing cognitive aspects, the researchers also plan to examine the intervention's impacts on factors like mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The researchers are particularly interested in biological markers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- In 2022 and 2023, separate studies published findings that linked a Mediterranean diet to reduced rates of Alzheimer's, the most common form of dementia.
- Certified nutritionist Conner Middelmann notes that while these studies suggest a link between the Mediterranean diet and a reduced risk of dementia, overall health, genetic, and lifestyle factors can also significantly impact dementia risk.
