Preserving Brain Health: Adopting the Mediterranean Diet and Active Lifestyle Could Offer Protection
Revised Article:
A fascinating study is exploring the combined impact of the Mediterranean diet paired with regular walking on dementia and cognitive decline.
Both the Mediterranean diet and routine walking have been connected to brain health, but this research aims to determine their combined effect.
Researchers are delving into the potential that adopting a "MedWalk lifestyle" could lower the risk of cognitive decline and various dementias, such as Alzheimer's dementia. "MedWalk" is a term coined for a "Mediterranean diet" and "walking."
Previous studies have linked both walking regularly and the Mediterranean diet to improved brain health. This new study strives to validate the benefits of the MedWalk lifestyle.
The study, led by researchers from Australia, New Zealand, and the United Kingdom, is still underway. Disruptions caused by the COVID-19 pandemic have delayed its completion, but the authors have published their processes and ongoing analysis in the Journal of Alzheimer's Disease.
Initially designed to evaluate cognitive changes over a 2-year period, changes in timing and financial implications due to the pandemic have shortened the follow-up period to just one year, with the research ongoing and a larger group of participants being recruited.
The study's primary focus is a 12-month change in visual memory and learning capabilities for participants.
The researchers are also intrigued by the intervention's potential effects on a range of aspects, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants in this study are individuals aged 60-90 residing in South Australia and Victoria, recruited from independent living retirement communities, as well as the broader community due to the pandemic's impact.
Special attention is being paid to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were assigned to either a MedWalk intervention group or a control group that maintains their regular diet and activity levels.
The MedWalk intervention combines dietary modifications with a supervised walking program, enhanced with psychosocial behavioral change techniques. Participants receive intensive support for the first 6 months, with additional assistance available for the following 6 months to help them stay on track.
Researchers offer guidance on the differences between the Mediterranean diet and a typical Australian diet to help participants better understand the concept behind this eating style. For example, extra-virgin olive oil is provided free since it plays a crucial role in the Mediterranean diet, as well as other essential foods.
After assessing participants' baseline aerobic fitness, they participate in group walking sessions for the first 6 months, followed by monthly sessions for the remaining test year.
Mediterranean Diet and Brain Health
Conner Middelmann, a certified nutrition specialist with a focus on the Mediterranean diet, noted in Medical News Today that previous studies indicate following a Mediterranean diet reduces the risk of dementia.
In research from 2019 and 2023, scientists discovered associations between a Mediterranean diet and lower rates of Alzheimer's disease, the most common type of dementia. However, Middelmann cautioned that "while these studies suggest a link between the Mediterranean diet and reduced dementia risk, it's essential to remember that numerous factors can influence dementia risk, including genetics, lifestyle, and overall health."
The Mediterranean diet may contribute to brain health in various ways:
- The diet is rich in antioxidants and anti-inflammatories that combat oxidative stress and inflammation, which are thought to contribute to cognitive decline and neurodegenerative diseases.
- It contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), vital for brain health, and omega-3s have been linked to improved cognitive function and a decreased risk of cognitive decline.
- The diet's fiber content helps maintain a balanced gut microbiome.
- It is also low in processed grains, sugars, and ultra-processed foods that are linked to dementia.
Sharing meals with loved ones and regular exercise are other positive aspects of the Mediterranean diet that have been linked to brain health.
Walking and Cognitive Health
Walking regularly is associated with slower cognitive decline.
A study found a dose-dependent relationship between daily step count and reducing dementia risk. That research suggested that taking 10,000 steps a day reduced the risk of dementia by 50%.
Research from the United States and Australia found a correlation between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise, such as walking, can counteract cognitive impairment.
"Walking may enhance brain health by increasing blood flow to the brain, improving brain activity, reducing stress, and promoting feelings of well-being," explained brain health coach Ryan Glatt from the Pacific Neuroscience Institute, who was not involved in this study. "Incorporating social elements and exposure to nature during walks may also provide additional brain benefits."
The study's data collection period is scheduled to finish by the end of 2023.
- The MedWalk lifestyle, combining a Mediterranean diet with regular walking, is being explored in a study for its potential to lower the risk of cognitive decline and various dementias, like Alzheimer's.
- Researchers are investigating the combined impact of a Mediterranean diet and walking on brain health, with an aim to validate the benefits of this lifestyle.
- The study, currently underway, has faced delays due to the COVID-19 pandemic, but its processes and ongoing analysis have been published in the Journal of Alzheimer's Disease.
- The primary focus of the study is a 12-month change in visual memory and learning capabilities for participants, while also examining the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The study is recruiting a larger group of participants, mainly individuals aged 60-90 residing in South Australia and Victoria.
- The researchers are dedicated to understanding the intervention's effects on biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
