Mental Sharpness: Adopting Mediterranean Diet and Active Lifestyle for Potential Protection
Let's get down to the nitty-gritty of a brain-boosting study
This buzzing research project is diving deep into the potential synergistic benefits of adopting a Mediterranean diet and making walking a daily habit for dementia prevention and improved cognitive function. Catchy nickname for this combo? MedWalk, baby!
You might've already heard that both the Mediterranean diet and regular walking have been linked to positive brain health effects. But this study aims to establish the collective impact of MedWalking, essentially putting the two powerhouses together to see if they're greater than the sum of their parts.
Researchers from Australia, New Zealand, and the UK got the ball rolling, initially scheduling the study to run for 2 years. However, COVID-19 decided to throw a wrench in the works, prompting the team to shorten the study period to a year. Despite the setbacks, they've posted updates on the study's progress in the Journal of Alzheimer's Disease.
The study's primary focus is on spotting any changes in participants' visual memory and learning abilities after a 12-month period. You know, just minor stuff like beating Grandma at Scrabble! But researchers are also keeping an eye out for feedback on mood, quality of life, and health costs, plus cardiovascular health and arterial stiffness.
Participants will range from 60 to 90 years old, sourced from independent living communities in South Australia and Victoria. Want to join the party? Well, tough luck, mate – they ain't taking more participants due to the COVID-19 situation, but be on the lookout for more opportunities in the future.
There's special attention paid to biomarkers known to be associated with cognitive decline, such as glucose regulation, inflammation, nutrient levels, and oxidative stress.
Participants are split between the MedWalk intervention group and a control group. The former gets support in modifying their diet and sticking to a supervised walking regimen, along with psychosocial behavioral change techniques. You know, like accountability buddies and all that jazz. They'll receive extra-virgin olive oil and other Mediterranean diet-friendly goodies to help them get into the swing of things.
After assessing their baseline fitness levels, participants will attend group walking sessions for the first 6 months, followed by monthly sessions for the remaining 6 months. Fingers crossed for a brain-boosting dance party by then!
Now, let's dive into why the Mediterranean diet and walking might be Friends with Benefits in the world of brain health.
Certified nutritionist Conner Middelmann has previously pointed out that studies suggest a link between the Mediterranean diet and fewer dementia cases. Other research has discovered that a Mediterranean diet can lower the risk of Alzheimer's disease, the most common form of dementia.
While the association is clear, keep in mind that dementia risk factors like genetics, lifestyle, and overall health also play a big role. Hence, a Mediterranean diet is just one piece of the puzzle when it comes to brain health and dementia prevention.
The Mediterranean diet offers several brain benefits:
- Rich in antioxidants – which combat oxidative stress and inflammation that are believed to contribute to cognitive decline and neurodegenerative diseases.
- High in omega-3 fatty acids – particularly DHA, which is crucial for brain health, and omega-3s in general have been linked to better cognitive function and lower risks of cognitive decline.
- High in fiber – keeping your gut microbiome balanced and reducing the risk of insulin resistance and inflammation.
- Low in processed grains and sugars – cutting back on these reduces the risk of insulin resistance and inflammation.
- Limits the consumption of ultra-processed foods – which have been linked to dementia.
But the fun doesn't stop there. Sharing meals with loved ones and regular exercise are other components of the Mediterranean diet that have shown benefits for brain health.
When it comes to walking, studies suggest that taking 10,000 steps a day reduces dementia risk by 50%. Additional research has connected walking speed with dementia and found that aerobic exercise like walking can strengthen cognitive impairment.
Walking is thought to improve brain health by increasing blood flow to the brain, benefiting brain activity, reducing stress, and improving overall well-being. Plus, there's the social aspect and exposure to nature, which can also have positive effects on the brain.
By the end of 2023, we'll know more about the findings of this MedWalk study. Stay tuned, folks – we're on the edge of our seats waiting for these results!
- The MedWalk study aims to combine the Mediterranean diet and daily walking for dementia prevention and better cognitive function, dubbed as MedWalk.
- The study's researchers are focused on spotting changes in participants' visual memory, learning abilities, mood, quality of life, cardiovascular health, arterial stiffness, and biomarkers associated with cognitive decline.
- Research has previously linked the Mediterranean diet to fewer dementia cases and a lower risk of Alzheimer's disease, benefits attributed to its richness in antioxidants, omega-3 fatty acids, fiber, and low consumption of processed foods.
- Walking, on the other hand, has been shown to reduce dementia risk by 50% when taking 10,000 steps a day and strengthen cognitive impairment, thanks to increased blood flow to the brain, improved brain activity, reduced stress, and overall well-being.
- As part of the MedWalk intervention, participants will receive support in modifying their diet, sticking to a supervised walking regimen, and employing psychosocial behavioral change techniques.
- This landmark study, currently in progress, aims to establish the collective impact of MedWalking on various aspects of brain health, with a hopeful conclusion in 2023.
