Preserving Brain Health: Adopting Mediterranean Diet and Regular Exercise as Protective Measures
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Tackling cognitive decline and dementia, particularly Alzheimer's, is a pressing concern, and a groundbreaking study is delving into the combined effects of the Mediterranean diet and walking. Fondly referred to as the "MedWalk intervention," this study aims to uncover whether this dual approach can reduce the risk of cognitive decline and dementia.
Preliminary research suggests that both a Mediterranean diet and regular exercise like walking hold benefits for brain health. This study aims to build upon that knowledge and find out if the combined effect of the two is even more potent.
The ongoing study, coordinated by researchers in Australia, New Zealand, and the United Kingdom, initially planned to follow participants for two years. Due to the coronavirus pandemic, the study has been altered to span a single year, with a broader participant pool recruited to ensure robust findings.
The primary focus of the study is the 12-month change in visual memory and learning for participants, but researchers are also keen on observing the intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Participants aged 60-90 residing in South Australia and Victoria have been enlisted for the study, hailing from both independent living retirement communities and the larger community. The study pays close attention to biomarkers linked with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
The MedWalk intervention assigns participants to either the treatment group or a control group maintaining their usual diet and activity habits. The intervention marries dietary modifications with a supervised walking regimen, buttressed by psychosocial behavioral change techniques. Participants receive intensive support during the initial six months, followed by additional assistance for the following six months to help them stay committed.
To familiarize participants with the Mediterranean diet, researchers walk them through the differences between it and a typical Australian diet. As extra-virgin olive oil is a keystone component of the Mediterranean diet, participants are provided with a free supply of it, along with other suitable food choices.
Following an initial assessment of baseline aerobic fitness, participants engage in group walking sessions for six months, followed by monthly sessions for the remaining test period.
Certified nutritionist Conner Middelmann, an expert in the Mediterranean diet, remarked to Medical News Today that earlier studies suggested that adhering to a Mediterranean diet reduced dementia cases. Other studies found an association between the Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia.
While these findings hint at a connection between the Mediterranean diet and reduced dementia risk, Middelmann stressed the importance of considering multiple factors influencing dementia risk, including genetics, lifestyle, and overall health. "Maintaining a healthy diet, such as the Mediterranean diet, is merely one part of a holistic approach to brain health and dementia prevention," she added.
The Mediterranean diet could boost brain health in several ways, according to Middelmann. It is rich in antioxidants that combat oxidative stress and inflammation, which are thought to be significant contributors to cognitive decline and neurodegenerative diseases. It also contains omega-3 fatty acids, notably docosahexaenoic acid (DHA), vital for brain health, and omega-3s have been linked to improved cognitive function and a lower risk of cognitive decline.
Additionally, the Mediterranean diet is brimming with fiber, which helps maintain a balanced gut microbiome. It is also low in processed grains and sugars, minimizing the risk of insulin resistance and inflammation. The consumption of ultra-processed foods, which have been linked to dementia, is not encouraged in the diet. Finally, sharing meals with family and friends and regular exercise are other facets of the Mediterranean diet associated with brain health.
The study's data collection is scheduled for completion by the end of 2023.
Walking is also associated with slower cognitive decline. A study found a direct relationship between the number of steps taken and the lowered risk of dementia, with taking 10,000 steps a day cutting the risk by half. Another study linked walking speed with dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise, like walking, can combat cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute, not associated with this study, explained that walking might boost brain health by enhancing brain blood flow, depending on the intensity, duration, and frequency of walking. Furthermore, it could benefit brain activity levels, reduce feelings of overall stress, and improve feelings of well-being. Lastly, walking may incorporate social elements and exposure to nature, both of which might also contribute to brain health benefits.
In summary, the MedWalk intervention study is a promising step forward in the quest to uncover effective strategies for managing cognitive decline and dementia. Should the intervention prove effective, it could have far-reaching implications for public health, quality of life, and healthcare costs.
- The MedWalk intervention study, focusing on Alzheimer's and cognitive decline, combines the Mediterranean diet and regular walking to investigate their combined effects and potentially reduce the risk.
- Researchers involved in the MedWalk intervention study are interested in observing changes in visual memory and learning for participants, but they are also keen on exploring the intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- The study is underway and is coordinated by researchers in Australia, New Zealand, and the United Kingdom, with participants aged 60-90 from different living environments, including independent retirement communities and the broader community.
- The research will delve into biomarkers linked with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, to understand the underlying mechanisms better.
- The Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains and sugars, could enhance brain health by combating oxidative stress and inflammation, supporting brain activity, reducing stress, and promoting well-being.
- Additionally, walking, reported to have a direct relationship with lowered dementia risk and slower cognitive decline, may boost brain health by improving brain blood flow, benefiting brain activity, reducing stress, and incorporating social elements and exposure to nature.
