Improved Brain Function: The Mediterranean Diet and Regular Exercise Could Be Key Protectors
A game-changer study explores the potent combination of the MedDash intervention to battle mental decay and dementia
Researchers globally, including those from Australia and New Zealand, are diving deep into an exhilarating study, aiming to determine if adhering to the MedDash lifestyle — a blend of a Mediterranean diet and a regular dashboard — could potentially decrease the risk of cognitive decline and diverse forms of dementia, including Alzheimer’s dementia.
Earlier research has pointed fingers at both a Mediterranean diet and a consistent dashboard as vital contributors to brain health. However, this recent research endeavors to validate the benefits of their synergy.
The research, unfortunately, suffered a setback during the COVID-19 pandemic, but the scientists diligently published their study processes and ongoing analysis in the Journal of Alzheimer’s Disease.
Considered initially as a 2-year cognitive evaluation, the pandemic's timing and financial impact necessitated a reduction in the follow-up period to a single year, making the research ongoing. With the scientists recruiting a broader spectrum of participants, they remain optimistic that the modified study will generate sufficiently robust findings.
The primary objective the researchers are keen to achieve is a 12-month change in visual memory and learning for the participants. Furthermore, they are intrigued by this intervention's potential impact on mood, quality of life, health costs, and cardiovascular health.
60-90-year-old individuals hailing from independent living retirement communities in South Australia and Victoria are taking part in the study. The pandemic forced the recruitment of additional participants from the broader community as well.
Special focus is given to biomarkers that could signal cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were allotted to either a MedDash intervention group or a control group that maintained their usual diet and activity routines. The intervention combines dietary modifications with a supervised walking regimen, supplemented with psychosocial behavioral change techniques. Participants receive intensive support for the initial 6 months, with additional assistance remaining available for the subsequent 6 months, keeping participants on track.
Instructions on the ways a Mediterranean diet deviates from an average Australian diet are provided to help participants grasp the core elements of this eating pattern. For instance, researchers are distributing extra-virgin olive oil for free, as it plays an integral role in the Mediterranean diet, alongside other provisions.
After assessing baseline aerobic fitness, participants participate in group walking sessions for the first 6 months, followed by monthly sessions for the rest of the test year.
Conner Middelmann, a nutritionist specializing in the Mediterranean diet, stated to Medical News Today that studies suggested following a Mediterranean diet was associated with fewer cases of dementia. Other investigations reported a connection between the Mediterranean diet and reduced Alzheimer's disease rates, the most common form of dementia.
However, Middelmann emphasized that the researchers should take many factors into account, such as genetics, lifestyle, and overall health, when considering dementia risk.
"Adopting a balanced Mediterranean diet is merely one facet of a comprehensive approach to brain health and dementia prevention,” she explained.
Middelmann explained that the Mediterranean diet may impact brain health by incorporating:
- Antioxidants that counter oxidative stress and inflammation, which researchers believe contribute significantly to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids essential for brain health, particularly docosahexaenoic acid (DHA), which has been linked to improved cognitive function and lesser risk of mental decline.
- Dietary fiber instrumental in maintaining a balanced gut microbiome.
- A reduction in processed grains, sugars, and ultra-processed foods, which have been associated with dementia risk.
- Sociable dining and regular exercise, both aspects of the Mediterranean diet connected to brain health.
Walking regularly, according to research, is linked to slower cognitive decline. A research project found a dose-dependent relationship between the number of daily steps taken and reduced risk of dementia. Remarkably, taking 10,000 steps a day reportedly slashed dementia risk by 50%.
Walking, according to brain health coach Ryan Glatt from the Pacific Neuroscience Institute, may promote brain health in various manners:
- By increasing blood flow to the brain, depending on the intensity, duration, and frequency of walking.
- By enhancing brain activity and reducing stress levels, ultimately fostering feelings of well-being.
- By incorporating social aspects and exposure to nature, both of which may also contribute to brain benefits.
The current study is set to conclude data collection by the end of 2023.
- The MedDash intervention, a combination of a Mediterranean diet and a regular exercise regimen, is being explored in a study to determine if it can decrease the risk of cognitive decline and various forms of dementia, including Alzheimer’s dementia.
- The research, which initially planned a 2-year cognitive evaluation, was modified due to the COVID-19 pandemic, reducing the follow-up period to a single year.
- Special focus is given to biomarkers that could signal cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, in the ongoing study.
- The study is analyzing the impact of the MedDash intervention on mood, quality of life, health costs, and cardiovascular health, apart from the primary objective of a 12-month change in visual memory and learning.
- Walking, a key component of the MedDash intervention, is believed to promote brain health by increasing blood flow to the brain, enhancing brain activity, reducing stress levels, and incorporating social aspects and exposure to nature.
- Nutritionist Conner Middelmann explained that adopting a balanced Mediterranean diet, a crucial part of the MedDash intervention, may impact brain health through antioxidants, omega-3 fatty acids, dietary fiber, reduced processed grains, sugars, and ultra-processed foods, and sociable dining.
