Maintaining Brain Health: The Mediterranean Diet and Regular Exercise Could Offer Protection
The MedWalk Revolution: Merging Diet and Exercise for Enhanced Cognition
A groundbreaking study is currently underway, exploring the joint impact of a Mediterranean diet and consistent walking on dementia and cognitive decline prevention. Known as the MedWalk intervention, researchers worldwide are hoping to uncover the potential benefits of this lifestyle boost for mitigating dementia risks.
Both elements of the MedWalk - the Mediterranean diet and regular physical activity - have a known association with brain health. This intriguing study seeks to verify the powerful combination of these two factors in improving cognitive function.
Conducted by a joint effort of Australian, New Zealand, and United Kingdom-based researchers, this ongoing investigation was initially designed to span over two years. However, the COVID-19 pandemic forced adjustments, with the follow-up period now reduced to a year and an expanded participant pool recruited from various communities.
The primary focus of the study is the 12-month change in visual memory and learning for participants. However, researchers are also keen to observe the effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
This comprehensive research includes participants aged 60 to 90, chosen from independent living retirement communities and, due to the pandemic, also from the wider community. The researchers are particularly monitoring biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants are divided into two groups: those following the MedWalk intervention and a control group maintaining their existing diet and activity levels. The MedWalk intervention combines dietary modification with a supervised walking regimen, supported by psychological change techniques.
To support adherence, participants receive extensive assistance during the initial six months, with continued help available for the following six months. Researchers provide guidance on the components of a Mediterranean diet, making it easier for participants to integrate these healthy habits into their lives.
For instance, participants are offered free extra-virgin olive oil, a staple of Mediterranean diets, alongside additional supportive foods. After assessing participants' baseline aerobic fitness, they engage in group walking sessions for the first six months, with monthly sessions continuing for the rest of the study period.
An expert certified nutrition specialist, Conner Middelmann, emphasized the benefits of adhering to a Mediterranean diet for brain health, citing various studies linking the diet to reduced dementia cases. She emphasized, however, that a healthy lifestyle consisting of diet, exercise, and overall wellness is crucial for optimal brain health and dementia prevention.
The Mediterranean diet can promote brain health in several ways, according to Middelmann. Its antioxidant-rich composition can combat oxidative stress and inflammation thought to contribute to cognitive decline and neurodegenerative diseases. Moreover, the diet is rich in essential fatty acids, specifically docosahexaenoic acid (DHA), vital for brain health, and omega-3s linked to improved cognitive function and reduced risk of cognitive decline. The diet's fiber content helps maintain a healthy gut microbiome, while its low processed grain and sugar content lowers the risk of insulin resistance and inflammation. Lastly, the diet encourages avoiding ultra-processed foods linked to dementia.
Regular walking is associated with slower cognitive decline too. A study linking the number of steps taken each day to a reduced dementia risk found that achieving 10,000 steps per day decreased the risk by half. Other studies have observed a connection between walking speed and cognitive health, while aerobic exercise has been shown to offset cognitive impairment.
Walking could potentially support brain health through increased blood flow, improved cognitive function, and reduced stress levels. Additionally, social interactions and exposure to nature while walking could provide further cognitive benefits.
The study's data collection phase is set to conclude by the end of 2023. The findings from this innovative research will undoubtedly provide valuable insights into the potential of the MedWalk intervention in improving cognition and dementia prevention.
- Researchers worldwide are studying the combined effect of a Mediterranean diet and regular walking, known as the MedWalk intervention, on dementia and cognitive decline prevention.
- This study, which includes participants aged 60 to 90, focuses on the 12-month change in visual memory and learning, along with assessing the impact on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
- The MedWalk intervention involves dietary modification, a supervised walking regimen, and psychological change techniques to help participants adopt these healthy habits.
- Expert certified nutrition specialist, Conner Middelmann, highlighted the benefits of a Mediterranean diet for brain health, especially its antioxidant-rich composition, essential fatty acids, fiber content, and low processed grain and sugar content.
- Walking regularly has been linked to reduced dementia risk, improved cognitive function, and lower stress levels, potentially achieving these benefits through increased blood flow, cognitive enhancement, and reduced stress.
- The findings from this research on the MedWalk intervention's potential impact on cognition and dementia prevention could revolutionize the health-and-wellness, fitness-and-exercise, and mental-health sectors.
