Preserving Brain Health: Adopting Mediterranean Diet, Regular Exercise Potential Safeguards
Let's dive into the ongoing MedWalk study, blending the Mediterranean diet and walking for better brain health!
Here's the scoop: This groundbreaking study aims to uncover if pairing the Mediterranean diet with regular walks can help slash dementia risks and slow cognitive decline, including Alzheimer's disease. The nickname "MedWalk" refers to this powerful combo, melding the Mediterranean diet and walking.
Rewind a bit: Previous research has shown that both the Mediterranean diet and walking have a positive impact on brain health. This new project is designed to prove the double advantage of adopting MedWalk as a lifestyle.
The research, led by Aussie, Kiwi, and British scientists, was slightly halted by the COVID-19 pandemic. Still, the researchers have published their data and ongoing analysis in the Journal of Alzheimer's Disease.
The research aims to measure the impact of the MedWalk intervention over a 12-month period, focusing initially on a 60-90 age group residing in South Australia and Victoria, with participants recruited from both independent living retirement communities as well as the general public thanks to the pandemic's influence.
The primary focus: The researchers are excited to analyze the change in visual memory and learning among participants after one year. They're also keen to observe the effects on mood, quality of life, health costs, as well as cardiovascular health and arterial stiffness.
As for the MedWalk intervention itself, it combines nutritional modifications with supervised walking, reinforced by psychosocial behavioral change techniques. Participants receive an extensive support program for the initial six months, followed by additional assistance for the next six months to ensure they stay on track.
Now, the deets on the Mediterranean diet: Conner Middelmann, a certified nutritionist specializing in Mediterranean diets, shed some light on the connection between the diet and cognitive health, noting that research suggests following a Mediterranean diet might reduce dementia cases. Other studies linked a Mediterranean diet to lower Alzheimer's disease rates — the most prevalent form of dementia.
However, Middelmann emphasized that while these studies hint at a link between the Mediterranean diet and dementia reduction, numerous factors, such as genetics, lifestyle, and overall health, impact dementia risk. Therefore, a Mediterranean diet is merely one ingredient in a larger recipe for brain health and dementia prevention.
The Mediterranean diet may boost brain health in several ways, Middelmann explained:
- It boasts an abundance of antioxidants, combating oxidative stress and inflammation - suspected contributors to cognitive decline and neurodegenerative diseases.
- It provides omega-3 fatty acids, notably docosahexaenoic acid (DHA), crucial for brain health. Omega-3s have been tied to improved cognitive function and a lower risk of cognitive decline.
- It packs fiber, aiding in a balanced gut microbiome.
- It's low in processed grains and sugars, decreasing the risk of insulin resistance and inflammation.
- It discourages consumption of ultra-processed foods, linked to dementia.
Lastly, Middelmann highlighted that meal-sharing with loved ones and regular exercise - elements of the Mediterranean lifestyle - are linked to cognitive benefits.
And let's not forget the mighty walk: Regular walking is associated with slower cognitive decline as well. A study found that increasing the daily step count to 10,000 lowers the risk of dementia by 50%! Other studies point to a link between walking speed and dementia, and a 2017 study in the British Journal of Sports Medicine confirmed that aerobic exercise like walking can strengthen cognitive impairment.
Walking offers brain benefits in several ways, according to brain health coach Ryan Glatt of the Pacific Neuroscience Institute:
- It can increase brain blood flow, depending on the intensity, duration, and frequency of the walks.
- It might stimulate brain activity.
- It could reduce overall stress levels while boosting well-being.
- It may incorporate social elements and exposure to nature, both of which have brain benefits.
The data collection phase for the MedWalk study is scheduled to finish by the end of 2023.
Staying ahead: The MedWalk study offers an exciting exploration into the combined benefits of a Mediterranean diet and walking for brain health. By recycling through bowls of antioxidants, omega-3s, fiber, and numerous other nutrients, and pounding the pavement (or trails!) regularly, we may have the power to slow down cognitive decline and strengthen our brain connection. Get set, get walking, and fill up those plates with nourishing fruits, veggies, whole grains, and heart-healthy fats — cognitive health awaits!
- The ongoing MedWalk study, a combination of the Mediterranean diet and walking, aims to determine if this pairing can reduce dementia risks and delay cognitive decline, including Alzheimer's disease.
- The MedWalk intervention involves nutritional modifications and supervised walking, reinforced by behavioral change techniques, with participants receiving support for the initial six months followed by additional assistance for the next six months.
- A certified nutritionist specializing in Mediterranean diets, Conner Middelmann, believes that following the Mediterranean diet could lower dementia cases due to its antioxidants, omega-3 fatty acids, fiber, and low processed grain and sugar content.
- Regular walking is linked to slower cognitive decline, with one study showing a 50% lower risk of dementia for those increasing their daily step count to 10,000.
- Brain health coach Ryan Glatt asserts that walking can increase brain blood flow, stimulate brain activity, reduce stress levels, and offer social and nature-related benefits that contribute to brain health.
