Preserving Mental Acuity: Adopting Mediterranean Diet and Active Lifestyle as Precautions
Straight Up on the MedWalk Intervention Study
Hey there! Scientists are diving headfirst into a study, exploring the possible combo effects of a Mediterranean diet and a regular stroll to fight dementia and cognitive decline. It's all about the "MedWalk" intervention, a combination of the popular Mediterranean diet and a good, old-fashioned walk!
Previously, both a nutritious Mediterranean diet and getting active with regular exercise have been linked to better brain health. Now, researchers want to know if a combined approach is more powerful than taking each one individually. The study, conducted by experts from Australia, New Zealand, and the United Kingdom, is currently in the works – pandemic-related pauses and all.
Study data on their techniques and ongoing analysis can be found in the Journal of Alzheimer's Disease.
Cruising the MedWalk highway for cognitive health
The MedWalk intervention was originally set to run for 2 years, but tweaks became necessary due to the pandemic and financial constraints. The revised plan includes a single-year follow-up period and an increase in participants. The scientists are hopeful that these alterations will still deliver strong findings.
The main focus of the study is a 12-month change in visual memory and learning for participants. Additionally, they're observing the intervention's effects on areas like mood, quality of life, and healthcare costs, as well as cardiovascular health and arterial stiffness.
Participants are individuals aged 60 to 90 from independent living retirement communities in South Australia and Victoria. Since the pandemic, recruiting has also happened from the wider community.
Careful attention is paid to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are assigned to either the MedWalk intervention group or a control group following their usual diet and activity routine.
The MedWalk intervention is a mix of dietary modifications along with a guided walking schedule, bolstered with psychosocial behavioral change techniques. Participants receive robust support for the first six months, and additional assistance is available for the next six to help them stay on track.
The researchers offer guidance on what the Mediterranean diet is about, compared to a typical Australian diet, to clarify the concept.
For example, they provide free extra-virgin olive oil, an essential component of the Mediterranean diet, plus other food items.
After an evaluation of baseline aerobic fitness, participants attend group walking sessions for the first six months, followed by monthly sessions for the remainder of the test year.
Brain Power with Mediterranean Eats
Certified nutritionist Conner Middelmann, who isn't associated with the current study, spoke to Medical News Today. She highlighted that previous research has suggested that sticking to a Mediterranean diet is linked to fewer cases of dementia.
Other studies have found an association between the Mediterranean diet and lower rates of Alzheimer's disease (the most common type of dementia).
However, Middelmann cautions that while these studies indicate a link between the Mediterranean diet and a reduced risk of dementia, many factors can impact dementia risk, including genetics, lifestyle, and overall health.
"So, keeping a nutritious diet, like the Mediterranean diet, is just one aspect of a broader approach to brain health and dementia prevention," she added.
A Mediterranean diet may protect brain health in various ways:
- Rich in antioxidants that combat oxidative stress and inflammation, which are thought to contribute to cognitive decline and neurodegenerative diseases.
- Contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, as omega-3s have been linked to improved cognitive function and a lower risk of cognitive decline.
- High in fiber that aids in maintaining a balanced gut microbiome.
- Low in processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- The diet discourages high-processed foods, which have been tied to dementia.
Finally, Middelmann mentioned that sharing meals with loved ones and regular exercise are other aspects of the Mediterranean diet that have been linked to better brain health.
Keep Your Brain Pumped with Walking
Similarly, regularly strolling is associated with slower cognitive decline.
A study found a direct relationship between the number of steps taken and lowering the risk of dementia – taking 10,000 steps a day lowered the risk by half!
Another study found a link between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise like walking can improve cognitive impairment.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, explained how walking may enhance brain health:
"Walking may increase brain blood flow, depending on intensity, duration, and frequency. It may also boost brain activity and reduce feelings of overall stress while improving feelings of well-being."
"Walking may also offer social elements and exposure to nature, which can also have brain benefits," said Glatt.
By the end of 2023, the study's data-collection period will be complete. Stay tuned for the final findings!
- The MedWalk intervention, a combination of the Mediterranean diet and regular walking, is being studied by scientists to determine if it is more effective than each component alone in fighting dementia and cognitive decline.
- The study, which involves participants aged 60 to 90, is observing changes in visual memory and learning, mood, quality of life, healthcare costs, cardiovascular health, and arterial stiffness over a 12-month period.
- Researchers pay close attention to biomarkers related to cognitive decline in the study, including glucose regulation, inflammation, nutrients, and oxidative stress.
- Participants are assigned to either the MedWalk intervention group or a control group and receive support throughout the 12-month trial.
- Previous research has suggested a link between the Mediterranean diet and a reduced risk of dementia, including Alzheimer's disease, but it is just one aspect of a broader approach to brain health and dementia prevention.
- Regular walking is associated with slower cognitive decline and may increase brain blood flow, boost brain activity, reduce stress, and offer social and nature-related benefits, potentially improving brain health.
