Maintaining Brain Health: Following a Mediterranean Diet and Adopting an Active Lifestyle Could Offer Protection
Going by the latest lookup, researchers are on the hunt, investigating if a lifestyle swap known as the "MedWalk intervention" can lower the chances of dementia and cognitive decline, including Alzheimer's dementia. The MedWalk intervention is simply a mix of the Mediterranean diet and regular walking.
While research has linked both a Mediterranean diet and walking regularly to brain health benefits, this new study aims to confirm the combined advantage of the MedWalk intervention. The study's been underway since some time but has been disrupted by COVID-19. Despite this hurdle, the authors have published their methodologies and ongoing analysis in the Journal of Alzheimer's Disease.
Originally slated for a 2-year follow-up period, the pandemic forced the authors to reduce it to one year. Nevertheless, they believe this modified study will yield strong findings. The primary focus of the study is a 12-month change in visual memory and learning for participants.
aside, researchers aim to observe the intervention's effects on various aspects, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness. The participants, aged 60 to 90, are residents of South Australia and Victoria, recruited from independent living retirement communities, with some recruits coming from the wider community due to pandemic circumstances.
Special attention is given to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. Participants are divided into either the MedWalk intervention group or a control group that maintains their usual diet and activity level.
The MedWalk intervention combines dietary adjustments with a supervised walking regimen, strengthened with psychosocial behavioral change techniques. Moreover, participants receive aid for the first 6 months, with additional support through the next 6 months to keep them on track.
The researchers offer guidance on the differences between a Mediterranean diet and a typical Australian diet, to help participants understand this eating style. As a key component of the diet, they offer free extra-virgin olive oil and other foods. After a baseline aerobic fitness assessment, participants participate in group walking sessions for the first 6 months, followed by monthly sessions for the remaining test year.
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, noted to Medical News Today that studies have linked following a Mediterranean diet to fewer cases of dementia. Other studies have discovered an association between the Mediterranean diet and reduced rates of Alzheimer's disease, the most common form of dementia. However, Middelmann stresses that while these studies suggest a link, genetics, lifestyle, and overall health factors can also influence dementia risk.
Middelmann explains that the Mediterranean diet may boost brain health in several ways: by providing antioxidants that combat oxidative stress and inflammation; by being high in omega-3 fatty acids, especially DHA, that are crucial for brain health; by being rich in fiber that keeps the gut microbiome balanced; by being low in processed grains and sugars, reducing the risk of insulin resistance and inflammation; and by discouraging the consumption of ultra-processed foods, which have been linked to dementia. Lastly, she emphasizes the social aspects of the Mediterranean diet, like sharing meals with family and friends, and regular exercise as other contributing factors to brain health.
While walking regularly is associated with slower cognitive decline, a study found that taking 10,000 steps a day lowered the risk of dementia by 50%. A study of people in the U.S. and Australia discovered a link between walking speed and dementia, and a 2017 British Journal of Sports Medicine study concluded that aerobic exercise like walking can improve cognitive impairment.
Walking benefits brain health in numerous ways, as brain health coach Ryan Glatt from the Pacific Neuroscience Institute explained: by increasing brain blood flow, depending on the intensity, duration, and frequency of walking; by benefitting brain activity levels; by reducing feelings of stress while boosting feelings of well-being; and by incorporating social elements and exposure to nature, both of which may also have brain benefits.
The study's data collection period is slated to be completed by the end of 2023.
- Researchers are exploring if the MedWalk intervention, a combination of the Mediterranean diet and regular walking, can minimize the risk of dementia and cognitive decline, including Alzheimer's dementia.
- The study, published in the Journal of Alzheimer's Disease, focuses on a 12-month change in visual memory and learning for participants.
- Despite the interruption due to COVID-19, the authors believe the modified study will produce significant findings.
- Special attention is given to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Participants are divided into either the MedWalk intervention group or a control group that maintains their usual diet and activity level.
- The MedWalk intervention combines dietary adjustments with a supervised walking regimen, reinforced with psychosocial behavioral change techniques.
- The researchers offer guidance on the Mediterranean diet and provide free extra-virgin olive oil and other foods to help participants understand this eating style.
- Certified nutritionist Conner Middelmann noted that studies have linked a Mediterranean diet to fewer cases of dementia and Alzheimer's disease, but emphasized that genetics, lifestyle, and overall health factors can also influence dementia risk.
