Preserving Brain Health: Adopting Mediterranean Diet and Regular Physical Activity May Offer Protection
Revamped Research on MedWalk: The Impact of Mediterranean Diet and Walking on Dementia and Cognitive Decline
Investigators are diving deep into the potential of a MedWalk intervention – a blend of the Mediterranean diet and regular walking, both linked to brain health – to combat dementia and cognitive decline. This study aims to validate the impact of this combined approach.
From Individual Impacts to a Synergistic DuoResearch shows a positive correlation between a Mediterranean diet, walking, and brain health. This study hopes to solidify the benefits of following a MedWalk lifestyle.
With a 2023 completion date, the research, led by teams from Australia, New Zealand, and the UK, is currently underway – despite COVID-19 interruptions. Preliminary findings and ongoing research processes have been published in the Journal of Alzheimer's Disease.
The Adapted MedWalk Approach
Initially a 2-year cushion for cognitive assessment, changes prompted by the pandemic have led to a single-year follow-up period. The study participants are a mix of 60 to 90-year-old Australians living in South Australia and Victoria.
The primary objective? A 12-month change in visual memory and learning among participants. Researchers will also observe data on areas like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
The MedWalk Plan
Participants diverge between a MedWalk intervention group and a control group that maintains their usual diet and activity level. The intervention combines a Mediterranean diet, practice sessions led by fitness professionals, and psychosocial behavioral change techniques. Intensive support for the initial 6 months is followed by extended support for the following 6-month period.
To help participants understand the Mediterranean diet concept, researchers offer insights into the ways it differs from a typical Australian diet and provide free extra-virgin olive oil, a key component, along with other essential Mediterranean diet foods.
After initial assessments of baseline aerobic fitness, participants engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the study period.
Mediterranean Diet and Cognitive Health Insights
Certified nutritionist Conner Middelmann, focusing on the Mediterranean diet, shared insights with Medical News Today. Recently published studies propose that the Mediterranean diet is linked to reduced dementia cases. Intriguingly, researchers from The Lancet Neurology, in a 2023 study, discovered an association between a Mediterranean diet and lower Alzheimer's disease rates.
However, Middelmann emphasizes the complexity of factors affecting dementia risk, like genetics, lifestyle, and overall health. "The Mediterranean diet represents one crucial element of a holistic approach to brain health and dementia prevention," she advises.
Middelmann believes that the Mediterranean diet benefits brain health in numerous ways. Antioxidants, omega-3 fatty acids, fiber, lower processed grain and sugar consumption, and avoiding ultra-processed foods are some highlighted factors. Social aspects, such as shared meals, and regular exercise are additional brain-benefitting elements of the Mediterranean diet.
Walking: A Potential Brain Booster
Regular walking is associated with a decrease in cognitive decline. A study found that participants achieving 10,000 steps lowered their dementia risk by half. U.S. and Australian research indicates a relationship between walking speed and dementia, while a 2017 study published in the British Journal of Sports Medicine suggests that aerobic exercise, including walking, can enhance cognitive impairment.
Brain health coach Ryan Glatt, unassociated with this study, comments on walking's potential brain benefits: "[Walking may] increase brain blood flow, enhance levels of brain activity, reduce feelings of stress, and improve feelings of well-being." Additionally, social interactions and nature exposure – elements often part of a walk – may also bolster brain health.
- The MedWalk study, focusing on the Mediterranean diet and walking, aims to prove that this combination can combat dementia and cognitive decline in individuals.
- The ongoing research, which is being led by teams from Australia, New Zealand, and the UK, is investigating the impact of a MedWalk lifestyle on various indicators like mood, quality of life, and cognitive decline.
- Despite COVID-19 disruptions, the study, initially scheduled for a 2-year cognitive assessment period, was adapted to a single-year follow-up due to changes caused by the pandemic.
- Participants in the study, who are age 60 to 90, have been divided into an intervention group following the MedWalk plan or a control group maintaining their usual diet and activity level.
- The MedWalk plan includes intensive support for the first six months, followed by extended support for another six months, and combines a Mediterranean diet, fitness professional-led sessions, and psychosocial behavioral change techniques.
- Certified nutritionists, like Conner Middelmann, advocate that the Mediterranean diet, with its antioxidants, omega-3 fatty acids, fiber, and fewer ultra-processed foods, plays a crucial role in promoting mental health, lowering dementia risks, and enhancing brain health.
