Mental Sharpness Preservation: Adopting Mediterranean Diet and Active Lifestyle Could Offer Protection
Investigating the Power of MedWalk: Combining the Mediterranean Diet and Exercise for Brain Health
Researchers are delving into the potential benefits of blending the "MedWalk lifestyle" – a mix of the Mediterranean diet and regular walking – for decreasing the risk of cognitive decline and different types of dementia, such as Alzheimer's disease.
While prior research has indicated potential brain health advantages from both the Mediterranean diet and regular exercise, the MedWalk study intends to determine the combined effect of these lifestyle factors in bolstering mental acuity and staving off cognitive deterioration.
Rooted in Australia, New Zealand, and the UK, the MedWalk investigation was originally slated for a 2-year follow-up period. However, the COVID-19 pandemic prompted adjustments, including shortening the follow-up period to a year and expanding the participant pool.
While preliminary research analyses and procedures have been shared in the Journal of Alzheimer's Disease, the data collection phase is due to conclude by the end of 2023.
Exploring MedWalk for a Brain Boost
The MedWalk study capitalizes on data suggesting that both the Mediterranean diet and regular exercise contribute to brain health. Particularly, investigators hope to discover whether adopting the MedWalk lifestyle could necessitate less cognitive decline and the onset of Alzheimer's, the most common type of dementia.
The scientific team is interested in various outcomes pertaining to the MedWalk lifestyle's effects, including improvements in mood, quality of life, cardiovascular health, and reduced health-related costs, as well as reduced arterial stiffness. Moreover, the researchers scrutinize biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Comprising 60-to-90-year-old participants from independent living retirement communities in South Australia and Victoria, the trial originally recruited individuals from these specific communities. However, due to COVID-19, the study expanded to reach participants from broader communities as well.
Nutritionist Chimes In: Mediterranean Diet and Cognition
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, offers insights into the potential cognitive benefits of this eating regimen. Although research suggests a link between the Mediterranean diet and decreased dementia risk, Middelmann emphasizes that several elements can contribute to dementia. As such, maintaining a healthy diet like the Mediterranean diet is but one aspect of a holistic approach to brain health and dementia prevention.
The Mediterranean diet could aid brain health in several ways:
- by providing vital antioxidants that combat oxidative stress and inflammation, which are thought to play substantial roles in cognitive decline and neurodegenerative diseases
- containing high levels of omega-3 fatty acids, especially docosahexaenoic acid (DHA), which bolsters brain health, and omega-3s have been linked to better cognitive function and a reduced risk of cognitive decline
- promoting a balanced gut microbiome via fiber intake
- restricting processed grains and sugars, minimizing the risk of insulin resistance and inflammation
- discouraging the consumption of ultra-processed foods, which are associated with dementia
Finally, Middelmann notes that social interaction during meals and engaging in regular physical activity – hallmarks of the Mediterranean diet – also have links to better brain health.
The Magic of Walking: Preserving Cognition
Regular physical activity, particularly walking, has been linked to slowed cognitive decline. According to a study, doubling the daily step count – aiming for 10,000 steps – can decrease the risk of dementia by half. Several studies have found a link between walking speed and dementia, and research published in the British Journal of Sports Medicine in 2017 confirmed that aerobic exercise like walking can combat cognitive impairment.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute suggests that walking may improve brain health by increasing brain blood flow, enhancing brain activity, lessening overall stress, and boosting feelings of well-being. Furthermore, Glatt posits that the social dimensions and natural environment aspects of walking may yield additional mental benefits.
With the data collection wrapping up by the end of 2023, the MedWalk study aims to furnish compelling evidence on whether blending the Mediterranean diet with regular walking offers heightened protection against cognitive decline and dementia[1].
- The MedWalk study, an experiment combining the Mediterranean diet and regular walking, is investigating its potential benefits in reducing the risk of cognitive decline and various types of dementia, such as Alzheimer's disease.
- The scientific team behind the MedWalk study is particularly interested in the combined effect of these lifestyle factors in bolstering mental acuity and staving off cognitive deterioration.
- Researchers scrutinize biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, in relation to the MedWalk lifestyle's effects.
- Certified nutritionist Conner Middelmann highlights that the Mediterranean diet could aid brain health by providing antioxidants, omega-3 fatty acids, promoting a balanced gut microbiome, restricting processed grains and sugars, and discouraging the consumption of ultra-processed foods.
- Regular physical activity, particularly walking, has been linked to slowed cognitive decline and is proposed to improve brain health by increasing brain blood flow, enhancing brain activity, lessening overall stress, and boosting feelings of well-being.
- With the data collection wrapping up by the end of 2023, the MedWalk study aims to provide compelling evidence on whether blending the Mediterranean diet with regular walking offers heightened protection against cognitive decline and dementia.
