Mediterranean diet and active lifestyle potentially safeguard cognitive health.
A research project, colloquially dubbed the "MedWalk intervention," is underway, delving into the potential combined impact of adopting a Mediterranean diet and regular walking on preventing dementia and cognitive decline. As you know, both factors have been individually linked to promoting brain health, and this inquiry seeks to confirm if the two, together, offer added benefits.
Although the project's researchers hail from Australia, New Zealand, and the United Kingdom, it was momentarily halted due to the COVID-19 pandemic. Nevertheless, they've shared their procedures and progress in the prestigious Journal of Alzheimer's Disease.
In this study, they're particularly intrigued by observing changes in visual memory and learning among participants over a period of 12 months. Furthermore, they are interested in witnessing the effects of the MedWalk intervention on other aspects, such as an individual's mood, quality of life, and associated health costs, as well as cardiovascular health and arterial stiffness.
Participants, aged between 60 and 90, are primarily drawn from independent living retirement communities in South Australia and Victoria. To combat the obstacles posed by the pandemic, recruiting methods have been broadened to include participants from the wider community as well.
Noticeable emphasis is placed on reviewing biomarkers associated with cognitive decline, such as glucose regulation, inflammation, vital nutrients, and oxidative stress. Study participants are divided into two groups: those adhering to the MedWalk intervention and a control group who maintain their usual diet and activity levels.
The MedWalk intervention consists of modifications to diet, alongside a tutored walking regimen, fortified with psychosocial behavioral change techniques. Participants receive intensive support for the initial six months, with continuing help available for the subsequent six months, to ensure they remain committed to the program.
Researchers offer guidance on the nuances of a Mediterranean diet in contrast to a standard Australian diet, seeking to clarify the dietary philosophy behind this lifestyle choice. For example, extra-virgin olive oil is provided for free, since it plays a pivotal role in a Mediterranean diet.
After an initial baseline assessment of aerobic fitness, participants engage in group walking sessions during the first six months, followed by monthly sessions for the remainder of the trial.
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, provided Medical News Today with insights on studies suggesting that individuals following a Mediterranean diet may experience a diminished risk of dementia. Other research, such as a 2023 study, indicated an association between a Mediterranean diet and lower instances of Alzheimer's disease, the most common form of dementia.
Middelmann advises that while such findings imply a connection between the Mediterranean diet and reduced dementia risk, it's essential to take into account other factors, like genetics, lifestyle, and overall health. She emphasizes that a Mediterranean diet is just one facet of a multifaceted approach to maintaining brain health and warding off dementia.
Evidence suggests that a Mediterranean diet could benefit brain health by emphasizing antioxidants that combat oxidative stress and inflammation, which are believed to contribute to cognitive decline and neurodegenerative diseases. It is also rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for overall brain health.
Additionally, high fiber content in the Mediterranean diet helps maintain a balanced gut microbiome, reducing the risk of insulin resistance and inflammation. The consumption of ultra-processed foods, known contributors to dementia, is discouraged in this diet. Lastly, sharing meals with family and friends and committing to regular exercise, both integral aspects of the Mediterranean diet, are associated with improved brain health.
Walking is similarly linked to slower cognitive decline. A study demonstrated a dose-dependent relationship between the number of steps taken daily and the risk of dementia, with an estimated 50% reduction in the risk of dementia for those taking 10,000 steps per day. This research also discovered a link between walking speed and dementia. Another study in the British Journal of Sports Medicine concluded that aerobic exercise, such as walking, can help alleviate cognitive impairment.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, offered insights on how walking may preserve cognitive health. He explained that increased brain blood flow, higher brain activity levels, stress reduction, and feelings of overall well-being are potential benefits associated with regular walking. He also noted that walking offers social and natural elements that may contribute to improved cognitive function.
The data-collection phase of the current study is scheduled to conclude by the end of 2023.
- Researchers are investigating the combined impact of adopting a Mediterranean diet and regular walking on preventing dementia and cognitive decline in a project named MedWalk intervention, as previously mentioned.
- The researchers, originating from Australia, New Zealand, and the United Kingdom, have published their procedures and progress in the Journal of Alzheimer's Disease, despite the pandemic-induced halt.
- Participants, aged between 60 and 90, primarily from South Australian and Victorian independent living retirement communities, are engaged in this study, with recruiting methods expanded to include participants from the wider community during the pandemic.
- Researchers are analyzing changes in visual memory and learning, mood, quality of life, health costs, cardiovascular health, and arterial stiffness, alongside biomarkers associated with cognitive decline in participants over a period of 12 months.
- The MedWalk intervention includes dietary modifications, a tutored walking regimen, and psychosocial behavioral change techniques, with intensive support provided for the initial six months and continued help available for the following six months.
- A certified nutritionist, Conner Middelmann, emphasizes that while studies suggest a Mediterranean diet may reduced dementia risk, it should not be seen as a sole solution, and other factors like genetics, lifestyle, and overall health must be considered in maintaining brain health.
