Protective Effect of Mediterranean Diet and Active Lifestyle on Cognitive Health
An Unstoppable Struggle Against Dementia: Exploring the Combo of Mediterranean Diet and Walking
Science is never done messing around with our brains, this time investigating if combining the Mediterranean diet and daily walks can shield off dementia and cognitive decay. Here's the lowdown on a juicy research project happening worldwide.
According to the enrichment data, this research proudly goes by the snazzy name of the MedWalk Intervention Study, aiming to figure out whether the Italian-inspired diet and strolling like a boss side by side can help combat dementias like Alzheimer’s. Think of MedWalk as short for Mediterranean diet-Walk.
Researchers hailing from the land down under, across the ditch, and far across the pond, are tirelessly working on the MedWalk project. However, their efforts have faced pesky interruptions from the COVID-19 pandemic, and while things may not be smooth sailing, they're making it work.
To clarify, the study at first was scheduled to run for two years, but due to the pandemic and the financial pinch, researchers have crunched the numbers and decided to shorten the follow-up period to a mere year. But just because they're modifying the study, it doesn't mean they're compromising on results. Far from it!
When it comes to the results they’re after, the study’s brains trust are interested in a 12-month change in one crucial aspect: visual memory and learning. On top of that, they'll be keeping a close eye on the intervention's effect on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and a whole lot more.
So, who are these brave individuals willing to throw caution to the wind and take part in this study? Well, they’re senior citizens hailing from the two Australian states of South Australia and Victoria, who have been recruited from independent living retirement communities. As the pandemic has complicated matters, teams have also turned to the wider community to find additional participants.
One thing researchers will pay particular attention to is the impact on biomarkers usually associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
The participants have been divided into two groups, with one bunch embarking on the MedWalk intervention and the other maintaining their usual diet and activity levels. The MedWalk intervention involves making dietary adjustments as well as partaking in a supervised walking regimen, fortified with psychosocial behavioral change techniques. Participants receive plenty of support throughout the duration of the study, with lots of help available especially during the first six months.
To help participants understand what a Mediterranean diet entails, researchers are providing info on the differences between the Mediterranean diet and an ordinary Aussie diet. For example, they're giving away free extra-virgin olive oil, which is essential in that diet, as well as other tasty treats.
After the baseline aerobic fitness assessment, participants join forces for group walking sessions for the first six months. They’ll then have monthly sessions for the remainder of the study. Alright, old-timers, lace up your shoes and hit the track!
Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet and isn't involved in the present investigation, discussed with Medical News Today the existing studies linking a Mediterranean diet to fewer dementia cases. As it turns out, multiple studies point in this direction. In 2015, a study suggested following the Mediterranean diet could reduce the risk of dementia, a 2017 study found a link between the diet and lower rates of Alzheimer’s disease, and another study in 2023 drew the same conclusion.
However, Middelmann points out that maintaining a healthy diet is just one part of the dementia prevention puzzle. Other elements like genetics, lifestyle choices, and overall health play vital roles, too.
By the way, Middelmann explained, a Mediterranean diet may help brain health by providing a boatload of antioxidants that quash oxidative stress and inflammation. Truth be told, these two pesky critters are often suspected of contributing to cognitive decline and neurodegenerative conditions.
Moreover, the diet is brimming with omega-3 fatty acids, like docosahexaenoic acid (DHA), which is crucial for brain health, as well as being linked to enhanced cognitive function and decreased risk of cognitive decline. Other advantages of the Mediterranean diet are a fiber-rich diet that helps maintain a balanced gut microbiome, reduced intake of processed grains and sugars, and cutting back on the consumption of ultra-processed foods, which have been connected to dementia.
Last but not least, Middelmann mentioned that sharing meals, chatting with friends, and getting regular physical exercise are additional aspects of the Mediterranean diet that are thought to boost brain health.
Now, onto the second pillar of the MedWalk intervention: walking. There's a recent study suggesting that those who crank up their step count can lower their risk of dementia, with the magic number being 10,000 steps per day. This equates to a whopping 50% reduction in dementia risk!
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute—who isn't associated with the current research—explained that walking could protect the noggin in several ways. Walking can boost brain blood flow, improve cognitive function, slash stress levels, and alleviate feelings of gloom while enhancing well-being, all while offering a smidge of social interaction and exposure to the great outdoors.
The campaign to conquer dementia for good is far from over, but thanks to the ongoing MedWalk Intervention Study, we're one step closer! The data-collection period will conclude by the end of 2023, so let's keep our fingers crossed for some groundbreaking findings.
The MedWalk Intervention Study is investigating if the Mediterranean diet and regular walking can reduce the risk of dementias like Alzheimer’s, with research teams worldwide contributing to the project. Due to the COVID-19 pandemic, the study's duration has been shortened from two years to a year. Participants are senior citizens from South Australia and Victoria, recruited from independent living retirement communities and the wider community.
Researchers will analyze the 12-month change in visual memory and learning, as well as the intervention's impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and other factors. Certified nutritionist Conner Middelmann explained that a Mediterranean diet may help brain health by reducing oxidative stress and inflammation, providing antioxidants, omega-3 fatty acids, and fiber, and promoting social interaction and physical exercise.
Brain health coach Ryan Glatt pointed out that walking could lower the risk of dementia, potentially improving cognitive function, boosting brain blood flow, decreasing stress levels, and increasing feelings of well-being. Simultaneously, walking offers a small amount of social interaction and exposure to nature. The study aims to take a significant step towards conquering dementia for good, with data collection concluding by the end of 2023.
