Protective effects on cognitive health: Adopting the Mediterranean diet and leading an active lifestyle could potentially offer shields against cognitive decline.
Let's dive into an intriguing study that aims to uncover the combined impact of a Mediterranean diet and regular walking on dementia and cognitive decline, nicknamed the "MedWalk intervention."
This study seeks to explore the benefits of this combined approach, where both the Mediterranean diet and regular walking have been associated with enhancing brain health. Researchers from Australia, New Zealand, and the UK are leading the charge in this investigation.
This study, originally meant to last for two years, has been impacted by the COVID-19 pandemic, temporarily halting proceedings. Despite the delay, the authors have revealed processing details and ongoing analysis in the Journal of Alzheimer's Disease.
The study primarily focuses on assessing a twelve-month change in visual memory and learning for participants. However, the researchers maintain a keen interest in observing the intervention's effect on numerous areas, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The participants for this study are primarily senior individuals, aged 60 to 90, residing in South Australia and Victoria, who have been recruited from independent living retirement communities. The pandemic prompted researchers to also extend invitations to participants from the wider community.
Special attention is paid to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. Participants are randomly assigned to either the MedWalk intervention group or a control group that maintains their usual diet and activity level.
The MedWalk intervention combines dietary modification with a supervised walking regimen, reinforced by psychosocial behavioral change techniques. Participants receive intensive support during the initial six months, with further assistance available for the subsequent six months to help them stay on track.
Researchers provide instructions on the key distinction between a Mediterranean diet and a typical Australian diet to ensure participants have a clear understanding of this eating style. In addition, participants receive perks such as free extra-virgin olive oil and other essential Mediterranean diet components to support their transition.
After evaluating their baseline aerobic fitness, participants engage in group walking sessions for the first six months, followed by monthly sessions throughout the remainder of the test year.
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet, highlighted that studies have suggested a links between the Mediterranean diet and lower dementia cases. However, it's important to remember that many factors play a role in determining dementia risk, including genetics, lifestyle, and overall health. Maintaining a healthy diet, such as the Mediterranean diet, is just one piece of the puzzle when it comes to promoting brain health and dementia prevention.
Middelmann explains that there are several ways a Mediterranean diet might improve brain health:
- The diet is rich in antioxidants, which combat oxidative stress and inflammation, thought to contribute to cognitive decline and neurodegenerative diseases.
- It contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which are essential for brain health, and have been linked to improved cognitive function and a lower risk of cognitive decline.
- The diet is high in fiber, which helps maintain a balanced gut microbiome.
- It is also low in processed grains, sugars, and encourages the avoidance of ultra-processed foods, reducing the risk of insulin resistance and inflammation.
Regular walking has also been associated with delaying cognitive decline. A study found a dose-dependent relationship between the number of steps taken and reducing the risk of dementia, with 10,000 steps a day possibly lowering the risk by 50%. Walking may benefit brain health in various ways, such as increasing brain blood flow, boosting brain activity levels, reducing stress, and improving overall well-being.
Walking also includes social elements and exposure to nature, both of which have additional brain benefits. The current study should complete its data-collection period by the end of 2023.
Stay tuned for more updates on the MedWalk intervention's potential effect on cognitive health and dementia risk!
- The MedWalk intervention focuses on enhancing brain health by combining a Mediterranean diet with regular walking.
- Researchers in Australia, New Zealand, and the UK are investigating the benefits of this combined approach on dementia and cognitive decline.
- The study, originally scheduled for two years, was temporarily halted due to the COVID-19 pandemic but has provided updates in the Journal of Alzheimer's Disease.
- The study primarily assesses a twelve-month change in visual memory and learning, but also observes effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The participants, aged 60 to 90, are recruited from senior living communities in South Australia and Victoria, with pandemic-prompted invitations extended to the wider community.
- The study utilizes biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Participants are randomly assigned to either the MedWalk intervention group or a control group maintaining their usual diet and activity level.
- The MedWalk intervention offers intensive support for dietary modification and a supervised walking regimen, with further assistance available for six months.
- Participants engage in group walking sessions during the first six months, followed by monthly sessions for the remainder of the study, aiming to complete data collection by the end of 2023.
