Mental well-being: Mediterranean diet and active living might offer shield against cognitive decline.
Fresh Take on the MedWalk Intervention Combating Dementia
Scientists are determining if a blend of a Mediterranean diet and regular walking, coined as the "MedWalk intervention," could lower the risk of cognitive decline and dementia, including Alzheimer's disease.
Prior research connects both the Mediterranean diet and regular walking to brain health, and this study aims to strengthen those findings with a combined approach.
Conducted by a team of researchers from Australia, New Zealand, and the United Kingdom, the study has faced interruptions from the COVID-19 pandemic but continues undeterred.
Data on the researchers' methods and analysis have been published in the Journal of Alzheimer's Disease.
Brain-Boosting MedWalk
The original objective was a 2-year follow-up period, but changes in circumstances necessitated a single-year study duration, with researchers seeking a wider participant base.
Despite the alterations, the scientists believe the findings will still be significant.
The researchers' primary focus is on assessing a 12-month change in visual memory and learning for the participants. Additionally, they are observing the effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
Focusing on individuals aged 60 to 90 from South Australia and Victoria, recruitment includes independent living retirement communities, as well as participants from the broader community due to pandemic limitations.
Particular attention is given to biomarkers relevant to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants were divided into two groups: the MedWalk intervention group and a control group continuing their usual diet and activity level.
The MedWalk intervention involves dietary modifications, an organized walking regimen, and psychosocial behavioral change techniques. Participants receive intensive support for the first six months, with additional assistance available for the following six months.
The researchers educate participants about the Mediterranean diet, discussing the significant difference between this diet and a typical Australian diet. To facilitate compliance, the researchers provide participants with extra-virgin olive oil and other Mediterranean diet components.
After assessing each participant's baseline aerobic fitness, group walking sessions occur for the first six months, followed by monthly sessions for the remainder of the study.
Brain-Friendly Mediterranean Diet
Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet and not associated with the study, stated to Medical News Today that studies have shown a lower incidence of dementia for individuals following a Mediterranean diet.
Moreover, recent studies, including ones from and 2023, suggest a link between the Mediterranean diet and reduced rates of Alzheimer's disease, the most common form of dementia. However, Middelmann urges caution, emphasizing that while these studies indicate a connection, multiple factors play a role in dementia risk, such as genetics, lifestyle, and overall health.
"Thus, maintaining a healthy diet, such as the Mediterranean diet, is part of a comprehensive approach to preserving brain health and preventing dementia," Middelmann added.
The Mediterranean diet may support brain health in several ways:
- The diet contains numerous antioxidants, fighting oxidative stress and inflammation, thought to be important contributors to cognitive decline and neurodegenerative diseases.
- It is rich in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, and linked to enhanced cognitive function and reduced risk of cognitive decline.
- The Mediterranean diet is high in fiber, contributing to a healthy gut microbiome.
- It is low in processed grains and sugars, reducing the risk of insulin resistance and inflammation.
- Ultra-processed foods, linked to dementia, are discouraged in this diet.
Lastly, Middelmann noted that sharing meals with loved ones and regular exercise are additional aspects of the Mediterranean diet associated with improved brain health.
Cognitive Benefits of Walking
Walking regularly is connected to slower cognitive decline.
A study found a direct link between the number of steps walked daily and reduced dementia risk. In fact, walking 10,000 steps per day was shown to cut the risk of dementia in half.
Individuals in the United States and Australia found a connection between walking speed and dementia, and a 2017 study published in the British Journal of Sports Medicine concluded that aerobic exercise like walking can mitigate cognitive impairment.
"Walking is believed to enhance brain health through several mechanisms. Walking may increase brain blood flow, depending on the exercise's intensity, duration, and frequency," explained Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute and not involved in this study.
In addition, Glatt indicated that walking could improve levels of brain activity, decrease stress, and boost feelings of well-being.
"Walking may also incorporate social components and exposure to nature, which may also have beneficial effects on the brain," said Glatt.
By the study's conclusion in late 2023, researchers hope to shed more light on the potential benefits of the MedWalk intervention on cognitive health.
- The MedWalk intervention, a combination of a Mediterranean diet and regular walking, is being studied by researchers for its potential to lower the risk of cognitive decline and dementia, including Alzheimer's disease.
- The scientists behind the study are focusing on a 12-month change in visual memory and learning for the participants, as well as the effects on mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more.
- Conducted by a team of researchers from Australia, New Zealand, and the United Kingdom, the MedWalk intervention includes dietary modifications, an organized walking regimen, and psychosocial behavioral change techniques.
- Certified nutritionist Conner Middelmann, specializing in the Mediterranean diet, has stated that studies have shown a lower incidence of dementia for individuals following a Mediterranean diet.
- Middelmann also notes that the Mediterranean diet may support brain health in several ways, such as through its antioxidants, omega-3 fatty acids, fiber content, and by discouraging ultra-processed foods.
- Regular walking is connected to slower cognitive decline, and scientists believe that walking as part of the MedWalk intervention may enhance brain health through several mechanisms, including increased brain blood flow, improved brain activity, decreased stress, and boosted mental health.
