Promoting Brain Health: Adopting Mediterranean Diet and Active Lifestyle Might Offer Protection
Let's Dive into the MedWalk Study
Researchers are exploring a novel approach to combat cognitive decline and dementia, combining the Mediterranean diet and regular exercise through walking. Dubbed the MedWalk Intervention, this study is particularly focused on lowering the risk of Alzheimer's dementia and other dementias.
Preliminary research indicates that both a Mediterranean diet and walking have beneficial effects on brain health. The MedWalk Intervention seeks to confirm the combined benefits of these two lifestyle choices.
This study, conducted by researchers from Australia, New Zealand, and the United Kingdom, faced interruptions due to the COVID-19 pandemic but has persisted, even modifying its structure where necessary. The researchers published their methods and ongoing analysis in the Journal of Alzheimer's Disease.
The MedWalk Intervention's main focus is a 12-month improvement in visual memory and learning capacity for participants.
In addition to assessing cognitive changes, the researchers also aim to observe the effects on mood, quality of life, and health costs, along with cardiovascular health and arterial stiffness.
Participants in the study are 60-90-year-old individuals hailing from independent living retirement communities in South Australia and Victoria. Due to the pandemic, recruitment has also expanded into the larger community.
The study pays special attention to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were divided into two groups: those following the MedWalk Intervention and a control group maintaining their usual diet and activity levels. The MedWalk Intervention involves dietary modifications combined with a supervised walking regimen, along with psychosocial behavioral change techniques.
To aid participants in understanding the Mediterranean diet, researchers are providing instruction and even offering extra-virgin olive oil, crucial for the diet. Participants undergo an initial assessment of their aerobic fitness before engaging in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
The Mediterranean Diet and Cognitive Health
Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet and not involved in the current study, suggests studies have linked following a Mediterranean diet with fewer dementia cases. Other research from 2023 found an association between the diet and lower rates of Alzheimer's disease, the most common form of dementia.
However, Middelmann cautions that maintaining a healthy diet, such as the Mediterranean diet, is just one aspect of a comprehensive approach to brain health and dementia prevention, as several factors can impact dementia risk.
The Mediterranean diet may support brain health by:
- Combating oxidative stress and inflammation through antioxidants
- Enhancing brain health through omega-3 fatty acids, particularly docosahexaenoic acid (DHA)
- Promoting a balanced gut microbiome and reducing inflammation through dietary fiber
- Lowering the risk of insulin resistance and inflammation through low intake of processed grains and sugars
- Discouraging consumption of ultra-processed foods linked with dementia
Lastly, sharing meals with loved ones and regular exercise, both aspects of the Mediterranean diet, have also been associated with positive effects on brain health.
How Walking Strengthens Cognitive Function
Walking regularly is also linked to slower cognitive decline. One study found a dose-dependent relationship between daily steps and dementia risk reduction, with taking 10,000 steps a day decreasing the risk by 50%. Another study found a link between walking speed and dementia, while research in the British Journal of Sports Medicine concluded that aerobic exercise like walking could improve cognitive impairments.
Walking may contribute to brain health by:
- Boosting brain blood flow, depending on the exercise intensity, frequency, and duration
- Improving brain activity levels
- Reducing feelings of stress and enhancing overall wellbeing
- Creating social opportunities and exposure to nature, both of which can offer additional brain benefits
By the end of 2023, the study's data collection period will be completed.
- The MedWalk Intervention's main focus is a 12-month improvement in visual memory and learning capacity for participants.
- In addition to assessing cognitive changes, the researchers also aim to observe the effects on mood, quality of life, and health costs, along with cardiovascular health and arterial stiffness.
- Participants in the study are 60-90-year-old individuals hailing from independent living retirement communities in South Australia and Victoria, with recruitment also expanding into the larger community due to the pandemic.
- The study pays special attention to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, suggests studies have linked following a Mediterranean diet with fewer dementia cases and lower rates of Alzheimer's disease.
- Walking regularly, a component of the MedWalk Intervention, is linked to slower cognitive decline and may contribute to brain health by boosting brain blood flow, improving brain activity levels, reducing feelings of stress, and creating social opportunities.
