Mental Wellness: Adherence to Mediterranean Diet and Active Lifestyle Could Offer Protective Benefits
Let's Dive into the MedWalk Intervention
Are you curious about the MedWalk intervention? It's a combination of a Mediterranean diet and regular walking, designed to potentially reduce the risk of cognitive decline and dementia, including Alzheimer's. So, get ready to learn more about this intriguing study!
The brilliant minds behind this research hail from Australia, New Zealand, and the United Kingdom. They were on a roll, but the COVID-19 pandemic threw a spanner in the works. Undeterred, they published details about their processes and ongoing analysis in the prestigious Journal of Alzheimer's Disease.
Originally, this study aimed to track cognitive changes over a 2-year period. But, thanks to the pandemic, they've had to adjust the follow-up period to a single year. As they continue recruiting a wider sample of participants, they remain confident that the modified shape of the study will yield strong findings.
You might be wondering, what exactly are they looking for? The primary goal is to observe a 12-month change in visual memory and learning among the participants. They're also interested in the intervention's effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
The study participants are individuals aged 60-90, living in South Australia and Victoria. They're recruiting from independent living retirement communities, but due to the pandemic, they've also reached out to the larger community.
Researchers are paying special attention to biomarkers linked to 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, who maintain their usual diet and activity level. The MedWalk intervention involves dietary modification combined with a supervised walking regimen, reinforced with psychosocial behavioral change techniques.
To help participants understand the concept, researchers are providing instruction on the differences between the Mediterranean diet and a typical Australian diet, along with free extra-virgin olive oil and other Mediterranean diet staples. Once participants' baseline aerobic fitness is assessed, they engage in group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the test year.
The Magic of a Mediterranean Diet
Certified nutrionist Conner Middelmann,who's not involved in the study, shared some insights with Medical News Today. They've found that fewer cases of dementia are associated with following a Mediterranean diet. Additionally, some studies suggest a link between the Mediterranean diet and lower rates of Alzheimer's disease—the most common form of dementia.
However, Middelmann cautions that genetics, lifestyle, and overall health are among the many factors impacting dementia risk. A healthy diet, like the Mediterranean diet, is only one piece of the puzzle when it comes to brain health and dementia prevention.
There are several ways the Mediterranean diet could contribute to brain health, according to Middelmann. It's rich in antioxidants, which fight oxidative stress and inflammation, known contributors to cognitive decline and neurodegenerative diseases. The diet contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and omega-3s have been linked to improved cognitive function and a lower risk of cognitive decline.
The diet promotes a balanced gut microbiome by being high in fiber and low in processed grains and sugars. It also encourages the consumption of ultra-processed foods, linked to dementia, and highlights the importance of sharing meals with loved ones and regular exercise for brain health.
The Power of Walking
Much like the Mediterranean diet, walking regularly is associated with slower cognitive decline. Results from a study showed that taking 10,000 steps a day could lower the risk of dementia by 50%. Research has also linked walking speed to dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise, including walking, could strengthen cognitive impairment.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, explains that walking may improve brain health by increasing blood flow to the brain, enhancing brain activity, reducing feelings of stress, and promoting feelings of well-being. Additionally, walking provides social elements and exposure to nature, potentially offering extra brain benefits.
The data collection period for the MedWalk study will wrap up by the end of 2023. Stay tuned for the results!
- The MedWalk intervention, a combination of a Mediterranean diet and regular walking, is aimed at potentially reducing the risk of cognitive decline and dementia, including Alzheimer's.
- Researchers in Australia, New Zealand, and the United Kingdom, who initiated the MedWalk study, have expressed confidence that even with the adjustments to a single-year follow-up period due to the COVID-19 pandemic, they will yield strong findings.
- The study is primarily focused on observing a 12-month change in visual memory and learning among participants, but also seeks to evaluate the intervention's effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
- Conner Middelmann, a certified nutritionist, has shared insights suggesting that fewer cases of dementia are associated with following a Mediterranean diet, which is rich in antioxidants, omega-3 fatty acids, and promotes a balanced gut microbiome.
- Walking regularly, like in the MedWalk intervention, is also associated with slower cognitive decline, potentially due to increases in blood flow to the brain, enhanced brain activity, reduced stress, and improved feelings of well-being.
- Both the MedWalk study, which combines a Mediterranean diet with walking, and regular walking as a standalone activity, emphasize the importance of maintaining a healthy diet, staying physically active, and prioritizing mental health, as part of a comprehensive approach to brain health and dementia prevention.
