Mental wellbeing: Adopting Mediterranean diet, regular exercise could potentially offer shield against cognitive decline
A groundbreaking study dubbed the "MedWalk intervention" is examining whether a blend of a Mediterranean diet and regular walking can lower the risk of cognitive decline and various types of dementia, such as Alzheimer's disease. This intriguing research adventure hinges on the exciting possibility that the combined impact of these two popular health practices could lead to significant benefits for our minds.
At its core, the MedWalk intervention merges a Mediterranean diet with a walking regimen, infused with psychosocial and behavioral change techniques to support participants in sticking with their new lifestyle. The study, conducted by researchers from Australia, New Zealand, and the United Kingdom, involves individuals aged between 60 and 90 from South Australia and Victoria. Recruitment expanded during the COVID-19 pandemic to include participants from independent living retirement communities as well as the wider community.
The primary focus of this research lies in assessing the 12-month change in visual memory and learning for participants. Beyond this, the scientists are keen to observe the intervention's effects on mood, quality of life, and health costs, as well as cardiovascular health and arterial stiffness.
On the biomarkers front, the researchers are particularly interested in checking markers linked to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet and was not involved in this study, asserts that existing research indicates that following a Mediterranean diet could lower the risk of dementia. Studies have even suggested that the Mediterranean diet may reduce instances of Alzheimer's disease – the most common form of dementia. However, Middelmann cautions that maintaining overall health, including diet, is merely one aspect of a comprehensive approach to brain health and dementia prevention.
The Mediterranean diet could benefit brain health in various ways. It boasts a high concentration of antioxidants, believed to counteract oxidative stress and inflammation linked to cognitive decline and neurodegenerative diseases. It's also rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and these omega-3s have been associated with improved cognitive function and a reduced risk of cognitive decline. Additionally, the Mediterranean diet contains plenty of fiber for a balanced gut microbiome, is low in processed grains and sugars, and discourages ultra-processed foods that have been linked to dementia. Last but certainly not least, sharing meals with loved ones and regular exercise are also part of the Mediterranean lifestyle and have been associated with brain health.
Walking, on the other hand, has been linked to slower cognitive decline. A study found that the number of steps taken each day is positively correlated with a reduced risk of dementia – with 10,000 steps a day potentially lowering the risk by 50%. Furthermore, research reveals that walking may increase brain blood flow, boost brain activity, reduce stress, and improve feelings of well-being. This study will run until the end of 2023.
In summary, the MedWalk intervention study promises to shed light on whether a combination of diet and exercise can protect our brains and potentially lower the risk of cognitive decline and dementia. The study involves participants from South Australia and Victoria, aged between 60 and 90, who are assigned to either the MedWalk group or a control group maintaining their usual diet and activity levels. The researchers aim to investigate changes in visual memory and learning, as well as participants' overall health, mood, and quality of life. The study is ongoing, with the fine-tuning of the research timeline and participant recruitment strategies necessitated by the challenges posed by the COVID-19 pandemic. Moreover, incorporating psychosocial and behavioral change techniques is designed to help participants adhere to the new lifestyle.
- The MedWalk intervention combines a Mediterranean diet with a walking regimen, aiming to lower the risk of cognitive decline and dementia, including Alzheimer's disease.
- This study, involving individuals aged between 60 and 90, is focused on assessing the 12-month change in visual memory and learning for participants.
- Beyond cognitive benefits, researchers are keen to observe the intervention's effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The researchers are particularly interested in checking biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
- Certified nutritionist Conner Middelmann suggests that a Mediterranean diet could lower the risk of dementia, potentially reducing instances of Alzheimer's disease.
- Walking, a part of the Mediterranean lifestyle, has been linked to slower cognitive decline, potentially lowering the risk by 50% with 10,000 steps a day, and may increase brain blood flow, boost brain activity, reduce stress, and improve feelings of well-being.
