Aging Brain Protection: Adopting Mediterranean Diet and Active Lifestyle May Offer Benefits
Investigating the Combined Impact of Mediterranean Diet and Walking on Dementia
Researchers from Australia, New Zealand, and the United Kingdom are examining the potential benefits of a combined Mediterranean diet and walking regimen in reducing the risk of dementia and cognitive decline. The landmark study, disrupted but persisting through the COVID-19 pandemic, seeks to ascertain the combined effect of these lifestyle interventions.
Originally intended to last for two years, the study has been modified due to the pandemic, with the follow-up period now condensed to one year. The revised plan includes a broader range of participants, encompassing older adults from both South Australia and Victoria.
The primary focus of the study is the 12-month change in visual memory and learning among participants. Additionally, researchers want to observe the effects of the intervention on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and a variety of biomarkers associated with cognitive decline.
The study revolves around the "MedWalk" intervention, which combines dietary modification and a supervised walking regimen, complemented by psychosocial behavioral change techniques. Participants receive intensive support for the first six months, with ongoing assistance available for an additional six months to help maintain adherence to the program.
The intervention comprises guidelines on following a Mediterranean diet, which differs significantly from a typical Australian diet. Participants are provided with extra-virgin olive oil, a crucial component of the Mediterranean diet, along with other foods to help them understand the dietary concept. After an initial assessment of their baseline aerobic fitness, participants partake in group walking sessions during the initial six months, followed by monthly sessions for the remaining duration of the test year.
Previous research suggests that both the Mediterranean diet and regular physical activity, such as walking, show positive associations with brain health. Conner Middelmann, a certified nutritionist specializing in the Mediterranean diet, noted that studies have demonstrated fewer cases of dementia among those who follow a Mediterranean diet. Moreover, other studies have discovered links between a Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
Middelmann emphasized, however, that the Mediterranean diet is just one aspect of overall brain health and dementia prevention, as other factors such as genetics, lifestyle, and overall health also play significant roles.
The MedWalk intervention may pursue its benefits in various ways, including its rich antioxidant content that combats oxidative stress and inflammation, the presence of omega-3 fatty acids, especially docosahexaenoic acid (DHA), vital for brain health, and a high fiber content that supports a balanced gut microbiome. The diet is also low in processed grains, sugars, and ultra-processed foods, reducing the risk of insulin resistance and inflammation. Socially interactive meals and regular exercise, embedded elements of the Mediterranean diet, have also been linked to improved brain health.
Walking has been associated with slower cognitive decline as well. A study demonstrated a dose-dependent decrease in the risk of dementia with an increased number of steps taken. By walking 10,000 steps a day, the risk of dementia can be reduced by half. Other studies have found links between walking speed and dementia and concluded that aerobic exercise can mitigate cognitive impairment.
The study's data-collection period is scheduled to conclude by the end of 2023, offering valuable insights into the potential of a combined Mediterranean diet and walking regimen in preventing and slowing cognitive decline and dementia.
- The combined impact of a Mediterranean diet and walking regimen, as investigated by researchers, aims to reduce the risk of dementia and cognitive decline.
- The MedWalk intervention, part of the study, includes dietary modification, a supervised walking regimen, and psychosocial behavioral change techniques for participants.
- Research suggests that both the Mediterranean diet and regular physical activity, such as walking, have positive associations with brain health and could potentially lower the risk of dementia.
- Possible benefits of the MedWalk intervention could come from its rich antioxidant content, omega-3 fatty acids, high fiber content, low processed food content, and increased social interaction, all vital for brain health.
- Walking 10,000 steps a day has been linked to a reduced risk of dementia by half, and aerobic exercise has been found to mitigate cognitive impairment.
- The study's conclusions, scheduled for late 2023, may offer significant insights into the potential of a combined Mediterranean diet and walking regimen in preventing and slowing cognitive decline and dementia, contributing to the broader health-and-wellness, fitness-and-exercise, and mental-health spheres.
