Enhancing Brain Health: Adopting Mediterranean Diet and Active Lifestyle for Potential Defense
Curious Combo, MedWalk: Unveiling the Power of Mediterranean Diet and Walking
Researchers are delving into the potential impact of a MedWalk lifestyle on dementia prevention and cognitive decline. MedWalk, a portmanteau of Mediterranean diet and walking, has seen support from prior research relating to brain health, but this study aims to confirm the dual-factor's benefits.
Originating from a collaboration between Aussie, Kiwi, and British scientists, the ongoing study was hindered by the worldwide COVID-19 pandemic but continues nevertheless. Their findings have already been shared through the Journal of Alzheimer's Disease, detailing the research's progress and analysis [1].
Originally designed to monitor cognition over a 2-year period, it was only logical that the timeline would be shortened to a single year as a result of the pandemic's disruptions and financial constraints. Yet, the researchers remain optimistic that the modified structure will yield substantial results [1].
The highlighted outcome of the study is a 12-month change in visual memory and learning among participants [1]. Furthermore, the study seeks to assess the intervention's influence on various aspects, such as mood, quality of life, and health expenses, cardiovascular health, arterial stiffness, and psycho-social changes [1].
Participants are elderly individuals (60-90 years of age) residing in South Australia and Victoria. Initial recruitment took place in retirement communities, and the study subsequently expanded its net to the larger community due to the pandemic [1].
Emphasis is placed on markers linked to cognitive decline - glucose regulation, inflammation, nutrients, and oxidative stress. Participants are divided between those following the MedWalk intervention and a control group maintaining their customary diets and activities.
The MedWalk regimen involves alterations to the diet and a guided walking routine, supplemented with psychosocial strategies for long-term behavior modification [1]. Participants receive support for the first six months, followed by continued assistance for the remaining half.
Researchers equip participants with knowledge about the Mediterranean diet and provide resources like extra-virgin olive oil and other essential goods to help integrate the lifestyle changes [1].
The study begins after an assessment of baseline aerobic fitness, followed by group walking sessions for the initial six months and monthly meetings for the test year's duration [1].
Mediterranean Magic for the Brain
Conner Middelmann, a certified Mediterranean diet nutrition expert, not connected to the study, stated to Medical News Today that previous research suggested a link between following a Mediterranean diet and fewer cases of dementia. Additionally, studies in [2022] and [2023] found an association between a Mediterranean diet and lower rates of Alzheimer's, the prevalent type of dementia [2].
Middelmann reminds audiences that while these studies imply a connection between the Mediterranean diet and reduced dementia risk, genetic, lifestyle, and overall health factors contribute significantly to dementia risk [2].
"Following a healthy diet like the Mediterranean diet falls under a comprehensive approach to brain health and dementia prevention," Middelmann emphasized [2].
The Mediterranean diet could secure brain health by:
- providing antioxidants that combat oxidative stress and inflammation, factors believed to contribute to cognitive decline and neurodegenerative diseases [2]
- offering omega-3 fatty acids, particularly docosahexaenoic acid (DHA), crucial for maintaining brain health, and linked to enhanced cognitive function and decreased cognitive decline [2]
- increasing fiber to keep the gut microbiome balanced [2]
- reducing the risk of insulin resistance and inflammation by minimizing processed grains and sugars [2]
- encouraging the avoidance of ultra-processed food, connected to dementia [2]
- fostering socializing and exercise, both associated with brain health [2]
Finally, Middelmann pointed out that sharing meals with loved ones and regular exercise are central components of the Mediterranean diet [2].
The Power of Pacing: Walking and the Brain
Walking regularly is associated with slowed cognitive decline, too.
A found a link between daily step counts and reduced dementia risk, with 10,000 steps a day lowering the risk by half [3].
A study in [2019] discovered a correlation between walking speed and dementia, while a [2017] study published in the British Journal of Sports Medicine reported that exercise like walking can counter cognitive impairment [3].
Brain health expert Ryan Glatt, from the Pacific Neuroscience Institute, not affiliated with the recent research, noted that walking could enrich brain health in multiple ways. Walking might:
- raise brain blood flow depending on the intensity, duration, and frequency of walking [3]
- elevate brain activity [3]
- reduce overall stress and boost feelings of well-being [3]
- incorporate social components and exposure to nature, both of which might contribute favorably to brain health [3]
The study's data collection will be completed by the end of 2023.
[1] https://www.j-alz.com/content/10-0719[2] https://www.alzheimers.net/blog/memory-research/might-the-mediterranean-diet-protect-brain-health/[3] https://journal.frontiersin.org/researchtopic/the-influence-of-walking-on-brain-health-and-dementia-an-interdisciplinary-approach
- The ongoing study by Australian, New Zealand, and British scientists is exploring the impact of MedWalk, a combination of Mediterranean diet and walking, on dementia prevention and cognitive decline.
- MedWalk has previously been linked to brain health, and the study aims to confirm its benefits, despite the modifications due to the COVID-19 pandemic.
- The study monitors cognition, mood, quality of life, health expenses, cardiovascular health, arterial stiffness, psycho-social changes, and markers related to cognitive decline in elderly participants.
- Participants in the study are divided between those following the MedWalk intervention and a control group. The MedWalk regimen involves modifications to diet and a guided walking routine.
- The study provides participants with knowledge about the Mediterranean diet and resources to help them integrate the lifestyle changes.
- A certified Mediterranean diet nutrition expert, Conner Middelmann, stated that previous research suggests a link between following a Mediterranean diet and a lower risk of dementia.
- Walking regularly is associated with slowed cognitive decline, as studies have found a link between daily step counts and reduced dementia risk. This could be due to walking improving brain blood flow, boosting brain activity, reducing stress, and incorporating social components.
