Maintaining Brain Health: Adopting Mediterranean Diet and Regular Exercise for Potential Protection
Researchers worldwide are investigating preventive measures to combat cognitive decline and dementia, and a groundbreaking study, the MedWalk intervention, is exploring the combined impact of a Mediterranean diet and regular exercise on brain health.
Though both types of lifestyle changes have shown individual benefits for brain health, this study aims to confirm their synergy. Conducted by experts from Australia, New Zealand, and the United Kingdom, this international research is ongoing after a temporary halt due to the COVID-19 pandemic.
At its core, the MedWalk intervention is more about a way of life than just diet and exercise. It promises a holistic approach, encouraging participants to follow a Mediterranean diet, practice daily walking, and adapt psychosocial behavioral techniques to maintain the new habits.
The vision is to reduce the risk of dementia, including Alzheimer's disease, by at least 50%, through this unique lifestyle intervention. A critical assessment of the primary outcome, a 12-month change in visual memory and learning, guides the research.
In addition, the study will gather data on several focal areas like mood, quality of life, and health costs, alongside exploring cardiovascular health and arterial stiffness.
The study recruits seniors aged 60-90 from South Australia, Victoria, and members of independent living retirement communities. Early findings indicate that this modified study design will yield robust conclusions.
The participants are randomly divided into the MedWalk intervention group and a control group. The MedWalk group follows the combined lifestyle intervention, supervised and supported for the initial six months, with additional assistance for the next six months.
The participants receive dietary guidance, including information about the differences between the Mediterranean diet and a typical Australian diet, to ensure a deeper understanding of the lifestyle change. The study also offers extra virgin olive oil and other Mediterranean food essentials to facilitate the transition.
After baseline aerobic fitness assessments, participants engage in group walking sessions for the first six months, subsequently meeting monthly.
Study experts believe that the MedWalk intervention can offer myriad benefits to brain health:
- Antioxidant-rich food: A Mediterranean diet replete with antioxidants may help combat oxidative stress and inflammation, key factors in cognitive decline and neurodegenerative diseases.
- Omega-3s for brain wellness: The Mediterranean diet boasts omega-3 fatty acids, notably docosahexaenoic acid (DHA), vital for enhancing brain function and reducing the risk of cognitive decline.
- A healthy gut, a healthy brain?: A high-fiber Mediterranean diet could promote a balanced gut microbiome, indirectly boosting cognitive health.
- Low processing, high benefits*: By limiting processed grains, sugars, and ultra-processed foods, the Mediterranean diet minimizes the risk of insulin resistance and inflammation, thereby promoting brain health.
Furthermore, the social elements of shared meals and camaraderie during regular exercise associated with a Mediterranean lifestyle might also contribute to improved cognitive health.
Walking is another promising avenue for brain health. Walking frequently is associated with slower cognitive decline, and studies indicate that taking 10,000 steps per day could slash dementia risk by half.
Cognitive benefits of walking may be multiple, such as increased brain blood flow, enhanced cognitive activity, stress reduction, and improved feelings of well-being. The social aspects of walking, plus exposure to green spaces, further contribute to its cognitive benefits.
The MedWalk intervention study will continue until the end of 2023, and the results are eagerly awaited in this battle against cognitive decline and dementia. While specific findings on visual memory, mood, quality of life, and cardiovascular health are not yet available, the study is expected to provide significant insights for future dementia prevention strategies. Stick around for more updates from this groundbreaking study!
- The synergy of a Mediterranean diet and regular exercise, as shown in the MedWalk intervention, is being studied by researchers worldwide to combat cognitive decline and dementia, including Alzheimer's disease.
- The MedWalk intervention, beyond diet and exercise, offers a holistic approach, encouraging participants to adopt psychosocial behavioral techniques to maintain the new habits and reduce the risk of dementia by at least 50%.
- In addition to assessing the primary outcome of a 12-month change in visual memory and learning, the study gathers data on other focal areas like mood, quality of life, and health costs, alongside exploring cardiovascular health and arterial stiffness.
- Recruited seniors aged 60-90 from South Australia, Victoria, and independent living retirement communities are randomly divided into the MedWalk intervention group and a control group, with the MedWalk group following the combined lifestyle intervention.
- Participants receive dietary guidance, including information about the differences between the Mediterranean diet and a typical Australian diet, as well as assistance with transitioning to the Mediterranean diet through the provision of extra virgin olive oil and other Mediterranean food essentials.
- Walking frequently, as shown in the MedWalk intervention, is associated with slower cognitive decline and studies indicate that taking 10,000 steps per day could slash dementia risk by half, offering myriad benefits to brain health through increased brain blood flow, enhanced cognitive activity, stress reduction, and improved feelings of well-being.
