Improved Brain Health: Adopting a Mediterranean Diet and an Active Lifestyle May Offer Protection
A Revolutionary Study Reveals the Power of a “MedWalk” Lifestyle on Brain Health
Researchers are delving into the fascinating world of combined lifestyle interventions, focusing on the "MedWalk" duo (a Mediterranean diet and walking), and its effects on dementia and cognitive decline — even Alzheimer's dementia. Here's the scoop!
The Brain-Boosting Power of a Meditteranean Diet and Walking
Though both components have long been linked to brain health, this cutting-edge study seeks to uncover the magnetic synergy between a Mediterranean diet and regular walking — a synergy that could potentially reduce the risk of cognitive decline and dementias, including Alzheimer's dementia.
Plunging into the MedWalk World
This groundbreaking study is being led by researchers hailing from Australia, New Zealand, and the United Kingdom. Owing to the COVID-19 pandemic, the research has been disrupted, but the behind-the-scenes action is kept transparent, with the authors unveiling their processes and ongoing analysis in the Journal of Alzheimer's Disease.
When "MedWalk" Meets Brain Health
Originally conceptualized to monitor cognition for 2 years, pandemic challenges have necessitated a makeover: the study's follow-up period now concentrates on a single year. The scientists stress that the new shape will still yield meaningful findings.
The Star Attraction
The research team is zeroing in on a 12-month change in visual memory and learning among participants. However, they aren't stopping there. They're also examining the intervention's impact on a wide range of factors, including mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
Setting Sights on the Silvered Haired
The target participants are aged 60 to 90, residing in South Australia and Victoria, Australia. They're being recruited primarily from independent living retirement communities, but the pandemic has also expanded the pool to include participants from the general public.
Supercharging Mental Potential
Exceptional attention is being paid to biomarkers connected to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Choose Your Side
Participants are being divided into either a MedWalk intervention group or a control group that maintains their usual diet and activity level.
Walking Your Way to Brain Health
The intervention involves dietary modifications alongside a supervised walking routine, enhanced by psychosocial behavioral change techniques. Participants receive hefty support during the first 6 months, with continued aid available for the subsequent 6 months to help them stay on track.
The Mediterranean Diet Explained
Researchers explain the distinction between a Mediterranean diet and a typical Australian diet to help participants understand the fundamental concept behind this lifestyle. For instance, olive oil — a crucial element of the Mediterranean diet — is readily offered to participants for free.
Picking Up the Pace
Once participants have been assessed for baseline aerobic fitness, they join group walking sessions for the first 6 months, followed by monthly sessions for the rest of the test year.
Turning Over the Proverbial Rock: The Mediterranean Diet
Professional nutritionist Conner Middelmann, CN, shares her insights on the Mediterranean diet and its connection to a lower risk of dementia. While studies suggest a link, Middelmann emphasizes that genetics, lifestyle, and overall health are other crucial factors that must be considered.
Go the distance with the Mediterranean Diet:
The Mediterranean diet is said to boost brain health in various ways:
- Antioxidant Power: Rich in antioxidants, the diet can ward off oxidative stress and inflammation, factors believed to contribute to cognitive decline and neurodegenerative diseases.
- Omega-3 Stars: The diet contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), vital for brain health, and omega-3s are associated with improved cognitive function and a reduced risk of cognitive decline.
- Gut Health: High in fiber, the Mediterranean diet promotes a balanced gut microbiome, which is essential for overall health.
- Skipping the Junk: The Mediterranean diet is low in processed grains, sugars, and other unhealthy foods, reducing the risk of insulin resistance and inflammation.
- Fighting Dementia: Consuming ultra-processed foods, known to be linked to dementia, is not encouraged in this diet.
- Social and Physical Elements: Sharing meals with loved ones and regular exercise, cornerstones of the Mediterranean lifestyle, have been linked to better brain health.
Striding Across the Finish Line: The Power of Walking
Walking has been found to promote slower cognitive decline, according to numerous studies. A prominent research found that increasing daily steps to 10,000 could reduce the risk of dementia by as much as 50%.
Boosting Brain Health with Walking
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute explains how walking might benefit brain health:
- Improved Cardiovascular Health: Walking may enhance blood flow to the brain, but the intensity, duration, and frequency of the activity play a significant role.
- Stress Reduction: Walking may decrease feelings of stress and elevate mood.
- Enhanced Well-being: Walking may boost levels of brain activity and promote feelings of overall well-being.
- Social Benefits: Walking with others and basking in nature while walking can contribute to better brain health.
Final Steps Forward
The data-collection phase of this trailblazing study is slated to wrap up by the end of 2023. Get ready to transform your life and witness the power of pairing a Mediterranean diet with walking to fortify your brain and stave off cognitive decline!
- The multidimensional study aims to explore the combined impact of a Mediterranean diet and walking on dementia, Alzheimer's dementia, and cognitive decline.
- Conducted jointly by researchers from Australia, New Zealand, and the United Kingdom, the investigation delves into the synergistic effects of the "MedWalk" lifestyle on various factors affecting mental health, such as mood, quality of life, and health costs.
- Participants aged 60 to 90, residing in South Australia and Victoria, Australia, are being recruited from both independent living retirement communities and the general public.
- In the study, participants are either assigned to a MedWalk intervention group, following dietary modifications and a supervised walking routine, or a control group maintaining their usual diet and activity level.
- Researchers pay close attention to biomarkers related to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress, to better understand the mechanisms underlying this potential brain-boosting combination.
- The study's findings could revolutionize the health-and-wellness and fitness-and-exercise industries, as well as the broader mental-health community, by offering a promising approach to combat dementia and promote healthier, more active lifestyles encompassing nutrition, fitness, and mental health.
