Mental Clarity: Adopting Mediterranean Diet and Active Lifestyle Could Supply Defenses against Cognitive Decline
According to a study called MedWalk, researchers are investigating if a combination of a Mediterranean diet and regular walking can reduce the risk of cognitive decline and dementia, including Alzheimer's.
MedWalk is short for a Mediterranean diet and walking. This study follows up on previous research that linked both lifestyle choices to brain health.
Researchers from Australia, New Zealand, and the UK began the study, but it was interrupted by the COVID-19 pandemic. Despite the interruption, the authors have shared their processes and ongoing analysis in the Journal of Alzheimer's Disease.
Originally designed to span two years, the study has been modified due to the pandemic, with the follow-up period reduced to one year.
The primary focus of the researchers is a 12-month change in visual memory and learning for participants. Additionally, they're interested in observing the intervention's impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers associated with cognitive decline.
Participants range from 60 to 90 years old and come from South Australia and Victoria. They've been recruited from independent living retirement communities but also from the larger community due to the pandemic.
The MedWalk intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques. Participants receive support for the first six months, with additional assistance available for the following six months to help them stay on track.
Researchers are offering guidance on the differences between a Mediterranean diet and a typical Australian diet to help participants better understand the approach. They're providing extra-virgin olive oil, for example, as it's crucial to a Mediterranean diet.
After an assessment of participants' baseline aerobic fitness, they engage in group walking sessions for the first six months, followed by monthly sessions for the rest of the test year.
A certified nutritionist specializing in the Mediterranean diet, Conner Middelmann, noted to Medical News Today that studies suggest following a Mediterranean diet is linked to fewer cases of dementia. Other research found an association between a Mediterranean diet and lower rates of Alzheimer's disease. However, Middelmann noted that genetics, lifestyle, and overall health can influence dementia risk, so maintaining a healthy diet is just one aspect of comprehensive brain health and dementia prevention.
The Mediterranean diet might contribute to brain health by combating oxidative stress and inflammation, providing omega-3 fatty acids crucial for brain health, maintaining a balanced gut microbiome, reducing insulin resistance and inflammation, and minimizing the consumption of ultra-processed foods linked to dementia. Sharing meals with family and friends and regular exercise are additional aspects of the Mediterranean diet that have been associated with brain health.
Walking regularly is also associated with slower cognitive decline. A study found a dose-dependent relationship between the number of steps taken and reducing the risk of dementia, with taking 10,000 steps a day lowering the risk by 50%. Another study linked walking speed to dementia, while a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise such as walking can reinforce cognitive impairment.
Brain health coach Ryan Glatt explained that walking may improve brain health by increasing brain blood flow, boosting levels of brain activity, reducing feelings of stress while improving feelings of well-being, and incorporating social elements and exposure to nature, both beneficial for brain health. The current study's data-collection period will be completed by the end of 2023.
In summary, the ongoing MedWalk study, investigating the combined effect of a Mediterranean diet and walking on dementia and cognitive decline, aims to build on previous research connecting these lifestyle choices with brain health. The study follows older adults from South Australia and Victoria, with a primary focus on visual memory and learning, but also includes aspects of mood, quality of life, health costs, cardiovascular health, arterial stiffness, and various biomarkers. The research aligns with other studies that suggest multifaceted lifestyle interventions, such as a Mediterranean diet and exercise, may be beneficial for slowing cognitive decline and reducing dementia risk.
- The MedWalk study, a combination of a Mediterranean diet and regular walking, is investigating if it can reduce the risk of cognitive decline and dementia, including Alzheimer's.
- Researchers from Australia, New Zealand, and the UK, initially planned for a two-year span, have modified the study due to the COVID-19 pandemic, reducing the follow-up period to one year.
- Participants in the study range from 60 to 90 years old and have been recruited from independent living retirement communities and the larger community due to the pandemic.
- The MedWalk intervention combines dietary modification with a supervised walking regimen, bolstered by psychosocial behavioral change techniques, offering guidance on the differences between a Mediterranean diet and a typical Australian diet.
- Walking regularly is associated with slower cognitive decline, with studies suggesting that taking 10,000 steps a day can lower the risk of dementia by 50%.
- Brain health coach Ryan Glatt noted that walking may improve brain health by increasing brain blood flow, boosting levels of brain activity, reducing stress while improving feelings of well-being, and incorporating social elements and exposure to nature, all beneficial for brain health.
