Healthy brain maintenance: Adopting Mediterranean diet and active lifestyle could offer protection
MedWalk: Blending Diet and Walking for Enhanced Brain Health
Researchers are diving deep into a groundbreaking study examining the cumulative impact of a Mediterranean diet and regular walking on dementia and cognitive decline, dubbed the "MedWalk intervention."
The MedWalk initiative, short for "Mediterranean diet" and "walking," is under the microscope as scientists ponder whether it could potentially reduce the risk of cognitive decline and various types of dementia, like Alzheimer's.
Although the definitive findings await, preliminary investigations have linked both the Mediterranean diet and walking to better brain health, leaving many curious about this promising combined approach.
The study team–hailing from Australia, New Zealand, and the UK–is pressing on despite the COVID-19 pandemic delaying the original timeline. They've published key procedures and analysis updates in the Journal of Alzheimer’s Disease.
MedWalk Intervention: The Plan of Action
Originally envisioned to monitor cognitive function over a two-year period, the pandemic and its financial implications forced adjustments. Instead, the researchers altered the follow-up period to one year, broadening participant recruitment in the process.
For the scientists, key performance indicators revolve around a 12-month change in visual memory and learning for participants. Beyond that, they're observing the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The Magic Mix: Mediterranean Diet and Walking
Sixty to 90-year-old individuals living in South Australia and Victoria are participating. These candidates hail from independent living retirement communities, with pandemic times bringing in additional participants from the wider community. Notably, attention focuses on biomarkers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Participants participate in an intervention group adhering to a Mediterranean-style diet matched with a guided walking regimen, all fortified with psychosocial change techniques. Participants receive heavy support during the first six months, with continuing aid for the next half-year to maintain progress.
To assist with dietary modifications, the researchers offer guidance about what makes the Mediterranean diet distinctive compared to the typical Australian food intake. For example, they provide olive oil–a staple in Mediterranean cuisine– free to participants.
After assessing participants' baseline aerobic fitness, they participate in group walking sessions during the initial six months, followed by monthly gatherings for the remainder of the study year.
The Med: A Diet for a Healthier Brain
Certified nutritionist Conner Middelmann, unrelated to the study, informed Medical News Today that research suggests following a Mediterranean diet may yield fewer instances of dementia.
recurrent studies echo similar findings, linking a Mediterranean diet to fewer diagnoses of dementia. Other studies, such as one in 2023, reported a reduced risk of Alzheimer's disease, the most common type of dementia.
However, Middelmann highlighted that many factors can impact dementia risk, including genetics, lifestyle, and overall health. As such, maintaining a healthy diet is merely one facet of a holistic approach to brain health and dementia prevention.
A Mediterranean diet fosters brain health in multiple ways:
- It is rich in antioxidants, which help combat oxidative stress and inflammation, two significant contributors to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, are abundant in the Mediterranean diet. Studies have linked omega-3s to improved cognitive function and a decreased risk of cognitive decline.
- High fiber content aids digestive health, keeping the gut microbiome balanced.
- The diet discourages processed grains and sugars, ultimately lowering the risk of insulin resistance and inflammation.
- Consumption of ultra-processed foods, noted for their negative impact on brain health, is not encouraged.
Moreover, socializing at meals and regular exercise, both integral to the Mediterranean lifestyle, have been connected to brain health.
Stride Ahead: The Role of Walking
In addition to a Mediterranean diet, walking regularly is associated with slower cognitive decline. A study discovered a direct correlation between the number of steps taken and reducing the risk of dementia. It showed that taking 10,000 steps daily lessens dementia risk by 50%.
A survey of Americans and Australians identified a link between walking speed and dementia, while a 2017 study published in the British Journal of Sports Medicine suggested that aerobic exercise like walking has the potential to diminish cognitive impairment.
Brain health coach Ryan Glatt of the Pacific Neuroscience Institute, not involved in this study, explained:
- Walking may boost brain blood flow based on the intensity, duration, and frequency of walking.
- It may increase brain activity and lessen feelings of overall stress while boosting feelings of well-being.
- Walking may incorporate social aspects and exposure to nature, both of which may offer additional brain benefits.
Researchers expect to conclude the data collection period by the end of 2023. It will be intriguing to see the findings of this tantalizing study.
The MedWalk intervention, combining a Mediterranean diet and regular walking, is being studied for its potential to reduce the risk of cognitive decline and dementia like Alzheimer's.* The researchers believe that the combined approach may lead to better brain health and improved cognitive function.* The MedWalk study, originally slated for a two-year follow-up period, has been adjusted to one year due to COVID-19's impact and financial implications.* The study team, comprised of researchers from Australia, New Zealand, and the UK, has published key procedures and analysis updates in the Journal of Alzheimer’s Disease*.* The MedWalk intervention involves participants adhering to a Mediterranean-style diet accompanied by a guided walking regimen, supported by psychosocial change techniques.* Participants, aged 60 to 90, are offered guidance on how the Mediterranean diet differs from typical Australian food intake and receive free olive oil for dietary modifications.* A certified nutritionist, Conner Middelmann, stated that research suggests following a Mediterranean diet may lead to fewer instances of dementia.* Regular walking, aside from being part of the MedWalk intervention, has been associated with slower cognitive decline and may boost brain blood flow, increase brain activity, and offer additional brain benefits through social aspects and exposure to nature.* The MedWalk study aims to conclude the data collection period by the end of 2023, and the findings are anticipated with interest.
