benefits for cognitive health: adherence to the Mediterranean diet and active lifestyle could provide protection
Revised Article:
Investigating the Powerful Duo: Mediterranean Diet and Walking for Cognitive Health
Researchers are exploring the potential of a combination of the Mediterranean diet and regular walking to reduce the risk of cognitive decline and dementia, specifically Alzheimer's dementia. This research, labeled as the "MedWalk intervention," merges the health benefits of these two practices to create a powerful tool against cognitive decline.
Previous research hinted at the brain health benefits of both a Mediterranean diet and regular exercise like walking. This study aims to build upon these findings, exploring the synergy of these two elements, and uncover whether the combined effect is greater than the sum of its parts.
The study, led by researchers from Australia, New Zealand, and the United Kingdom, was delayed due to the COVID-19 pandemic. Despite the interruption, the team has published their methodology and ongoing analysis in the Journal of Alzheimer's Disease.
Originally intended to span over two years, the study has been adjusted to a single-year follow-up period due to the pandemic's impact. Nonetheless, the researchers remain optimistic that the modified study design will yield strong findings.
The study's primary focus lies on the impact of the MedWalk intervention on visual memory and learning over a 12-month period. Additionally, the researchers will observe how the intervention affects mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Individuals aged 60-90 from South Australia and Victoria, residing in independent living retirement communities, are participating in this study. With the pandemic's influence, recruitment has also been extended to the wider community.
Attention is given to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants have been divided into an intervention group and a control group. The intervention combines dietary modifications, a supervised walking regimen, and behavioral change techniques to help participants stick to the program. Initial intensive support is provided for six months, with ongoing assistance available for the following six months.
The researchers emphasize the difference between a Mediterranean diet and a typical Australian diet, ensuring the participants understand the underlying concepts. In support of their efforts, participants receive free extra-virgin olive oil, a key component of the Mediterranean diet, as well as other foods.
After an assessment of their baseline aerobic fitness, participants engage in group walking sessions for the first six months, followed by monthly sessions for the remaining duration of the study.
Insights from a Mediterranean Diet Specialist
Certified nutritionist, Conner Middelmann, with a focus on the Mediterranean diet, emphasizes the potential benefits of this diet for cognitive health and dementia prevention. Studies suggest a link between the Mediterranean diet and lower rates of dementia, although it's crucial to remember that genetics, lifestyle, and overall health also play significant roles in dementia risk.
Middelmann explains that the Mediterranean diet may protect brain health by providing antioxidants that combat oxidative stress and inflammation, Omega-3 fatty acids, especially docosahexaenoic acid (DHA), which are vital for brain health, and fiber that keeps the gut microbiome balanced. Additionally, the Mediterranean diet reduces the intake of processed grains, sugars, and ultra-processed foods, potentially safeguarding against dementia.
Regular sharing of meals with family and friends and exercise, including walking, are other aspects of the Mediterranean diet that can contribute to brain health.
Walking: A Defense Against Cognitive Decline
Research unveils that walking regularly is associated with slower cognitive decline. Walker's risk of dementia is reduced by 50% when taking 10,000 steps a day, as suggested by one study. Another study discovered a link between walking speed and dementia risk, while a 2017 study published in the British Journal of Sports Medicine found that aerobic exercise like walking can mitigate cognitive impairment.
Brain health coach Ryan Glatt, from the Pacific Neuroscience Institute, explains that walking can bolster brain health by increasing blood flow, improving brain activity, reducing stress, and fostering feelings of well-being. Walking can also incorporate social elements and exposure to nature, which are additional brain health advantages.
The study's data collection is set to be completed by the end of 2023. This research holds immense potential for identifying a powerful combination to safeguard cognitive health and reduce the risk of dementia in later life.
- The study, investigating the MedWalk intervention, aims to discover whether the combined effect of a Mediterranean diet and regular walking on visual memory and learning is greater than the sum of its parts, particularly regarding the risk of Alzheimer's dementia.
- With the pandemic's influence, the researchers extended recruitment for the study to the wider community, including individuals aged 60-90 from South Australia and Victoria, residing in independent living retirement communities.
- Researchers are paying close attention to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, as they monitor the participants' progress during the study.
- The intervention group participants engage in group walking sessions for the first six months, followed by monthly sessions for the remaining duration, while adhering to dietary modifications and behavioral change techniques to support the program.
- Conner Middelmann, a certified nutritionist focusing on the Mediterranean diet, highlights the potential benefits of this diet in reducing the risk of dementia and preserving cognitive health, citing antioxidants, Omega-3 fatty acids such as DHA, and fiber as key components contributing to brain health.
- Walking regularly has been linked to slower cognitive decline, reduced risk of dementia by 50%, and mitigation of cognitive impairment, as research suggests, with incremental benefits derived from increased blood flow, improved brain activity, reduced stress, and exposure to nature during walking sessions.
