Healthy brain function: Adopting a Mediterranean diet and an active lifestyle potentially offers cognitive protection.
Study researchers are diving deep into the potential benefits of a unique approach, called the "MedWalk intervention," for reducing the risk of dementia and cognitive decline. This intervention combines adhering to a Mediterranean diet with regular, scheduled walks.
Previous research hinted at connections between brain health and both the Mediterranean diet and walking regularly. This new study looks to verify if the MedWalk intervention will strengthen these findings. Conducted by scientists from Australia, New Zealand, the UK, and beyond, this ongoing research was initially slated to span two years but has been converted into a single-year study due to pandemic-related delays and expenses.
The researchers are focused on assessing changes in Participants' visual memory and learning over the course of a year. They're also keen to observe the impact of the intervention on participants' mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
Selected individuals aged 60 to 90, residing in South Australia and Victoria, were recruited from independent living retirement communities as well as the larger community. Study participants were assigned to either a MedWalk intervention group or a control group maintaining their usual diet and activity levels.
The intervention group follows a dietary modification plan accompanied by a supervised walking regimen, supported by psychosocial behavioral change techniques.
The scientists offer instruction on the differences between a Mediterranean diet and a typical Australian diet to help participants adapt to this healthier way of eating. They supply additional extra-virgin olive oil, a dietary staple in the Mediterranean diet, and other supportive foods. Participants undergo an initial assessment of baseline aerobic fitness before engaging in group walks for the first six months, followed by monthly sessions for the remainder of the test year.
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet but is unconnected to this study, verified that research suggests that following a Mediterranean diet is associated with fewer instances of dementia. Studies in 2023 and others have found an association between the Mediterranean diet and lower incidences of Alzheimer's disease, the most common form of dementia.
However, Middelmann emphasized that while such studies indicate a link between the Mediterranean diet and reduced dementia risk, other factors like genetics, lifestyle, and overall health play a role. In other words, adhering to a healthy diet like the Mediterranean diet forms part of a broader strategy for maintaining brain health and potentially decreasing dementia risk.
Middelmann went on to explain that the Mediterranean diet offers numerous benefits for brain health, such as the presence of antioxidants that help combat oxidative stress and inflammation, which are thought to contribute to cognitive decline and neurodegenerative diseases. The diet is rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), vital for brain health. Additionally, omega-3s in general have been linked to improved cognitive function and a lower risk of cognitive decline.
The Mediterranean diet is also high in fiber, which supports a balanced gut microbiome, and low in processed grains, sugars, and ultra-processed foods, which have been connected to dementia. Social aspects like sharing meals with family and friends and regular exercise, common in the Mediterranean diet, are also linked to better brain health.
Walking regularly is also associated with slower cognitive decline. A study discovered a correlation between the number of steps taken and a decreased risk of dementia, finding that taking 10,000 steps per day lowered the risk by half. Other studies have found a link between walking speed and dementia, as well as evidence that aerobic exercise like walking can improve cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute, who isn't affiliated with the study, stated that walking may have positive effects on brain health by increasing blood flow, enhancing brain activity, reducing stress levels, and improving feelings of well-being. Walking may also offer social and nature-related benefits that could contribute to brain health improvements. The study's data-collection period is expected to be completed by the end of 2023.
- The MedWalk intervention, under scrutiny by researchers, aims to lower the risk of dementia and cognitive decline by combining a Mediterranean diet with regular walking.
- The MedWalk intervention is being studied for its potential impact on participants' mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
- Adhering to a Mediterranean diet, as suggested by research, could potentially decrease the risk of dementia, including Alzheimer's disease, though other factors like genetics, lifestyle, and overall health play a role.
- Mediterranean diet benefits for brain health include the presence of antioxidants, omega-3 fatty acids, a balanced gut microbiome, and improved cognitive function due to its high fiber content and low processed food intake.
- Regular walking, as indicated by studies, is associated with slower cognitive decline, improved brain activity, reduced stress levels, and enhanced feelings of well-being.
- The ongoing study, spearheaded by scientists from multiple countries, is exploring the changes in participants' visual memory and learning over a year, while the data-collection period is expected to be completed by the end of 2023.
