Preserving mental acuity: Embracing Mediterranean diet and active lifestyle as safeguards

Preserving mental acuity: Embracing Mediterranean diet and active lifestyle as safeguards

Let's dive into the juicy details of an intriguing study that's currently rocking the scientific world! They're investigating the combined impact of a Mediterranean diet and daily strolls on dementia and cognitive decline. The name of the game here is the "MedWalk intervention," a delightful blend of the Mediterranean diet and walking.

Researchers are curious to see if adopting this MedWalk lifestyle can help reduce the risk of cognitive decline and various types of dementia, including good old Alzheimer's. The study, masterminded by folks from Australia, New Zealand, and the United Kingdom, is already in full swing, despite a wee interruption from the COVID-19 pandemic. You can find all the nitty-gritty details about this study in the Journal of Alzheimer's Disease.

The MedWalk intervention was initially designed to follow participants for 2 years, but due to the COVID-19 pandemic and financial constraints, they've had to shorten the study to just one year. Promisingly, the researchers believe this modification will still yield robust findings.

The primary focus of the study is a change in participants' visual memory and learning abilities over a 12-month period. But, that's not all! Researchers are also keeping a close eye on this intervention's impact on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.

So, who are these lucky participants, you ask? They're 60 to 90-year-old individuals residing in South Australia and Victoria, not quite spring chickens, but in the prime age for a study like this. A mix of participants was drawn from independent living retirement communities and the broader community—a testament to the study's determination to succeed, even against the odds posed by the pandemic.

These participants were divided into two groups: the MedWalk intervention group and a control group. The MedWalk group undergoes a lovely combo of dietary modifications and a guided walking regimen, flavored with psychosocial behavioral change techniques. Participants get heaps of support during the first 6 months, with additional help available for the following 6 months to help them stay on track.

The researchers provide participants with guidance on what constitutes a Mediterranean diet, distinct from a traditional Australian diet, to ensure everyone's on the same delicious page. For example, they're giving away free extra-virgin olive oil, a staple of the Mediterranean diet, along with other tasty treats.

After an evaluation of their aerobic fitness, participants attend group walking sessions for the first 6 months, followed by monthly sessions for the remainder of the study.

Now, you might be wondering, "What makes the Mediterranean diet so terrific for the brain?" Certified nutritionist Conner Middelmann, who specializes in the Mediterranean diet but isn't involved in the current study, broke it down for us.

Studies have suggested that a Mediterranean diet is linked to fewer cases of dementia, and some research suggests it reduces the risk of Alzheimer's, the most common type of dementia. However, Middelmann cautions that comparing apples to oranges is akin to comparing genetics, lifestyle, and overall health.

"So, following a Mediterranean diet is only one part of a comprehensive approach for brain health and dementia prevention," Middelmann wisely advises.

The Mediterranean diet boasts several key benefits for brain health:

• The diet is packed with antioxidants, which combat oxidative stress and inflammation, two culprits thought to contribute to cognitive decline and neurodegenerative diseases.
• It's loaded with omega-3 fatty acids, notably docosahexaenoic acid (DHA), which are essential for a healthy brain. In general, omega-3s have been associated with improved cognitive function and a lower risk of cognitive decline.
• The Mediterranean diet is high in fiber that can help maintain a balanced gut microbiome, which is beneficial for your brain.
• It's low in processed grains, sugars, and ultra-processed foods, reducing the risk of insulin resistance and inflammation.
• Lastly, sharing meals with friends and family and engaging in regular exercise are also components of the Mediterranean diet that have been associated with better brain health.

Now, let's talk about the wonder of walking. A study found a direct correlation between the number of steps taken and reduced dementia risk. Incredibly, taking 10,000 steps a day is hypothesized to lower the risk by 50%! Other research has linked walking speed to dementia and revealed that aerobic exercise like walking can combat cognitive impairment.

Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute not participating in this study, did some digging and found that walking may boost brain health in various ways.

1. Walking can improve blood flow to the brain at moderate to vigorous intensities, durations, and frequencies.
2. It can enhance brain activity and lessen feelings of stress while increasing overall well-being.
3. Walking might incorporate social elements and exposure to nature, both of which have been associated with positive impacts on brain health.

And with that, we're excitedly awaiting the conclusions from the MedWalk study, set to be wrapped up by the end of 2023. Staying curious and keeping an open mind, we'll eagerly soak up the findings once they're unveiled!

1. The MedWalk intervention, a combination of the Mediterranean diet and daily walking, is under investigation for its potential to reduce the risk of cognitive decline and various types of dementia, including Alzheimer's.
2. Researchers are examining not just the impact on visual memory and learning abilities, but also mood, quality of life, health costs, cardiovascular health, arterial stiffness, and other health-and-wellness factors in the elderly population.
3. The study, conducted by researchers from Australia, New Zealand, and the United Kingdom, is following 60 to 90-year-old individuals residing in South Australia and Victoria, divided into a MedWalk intervention group and a control group.
4. The MedWalk group is undergoing a guided walking regimen and psychosocial behavioral change techniques, along with dietary modifications such as increased consumption of fruits, vegetables, nuts, legumes, lean proteins, and olive oil.
5. The Mediterranean diet, rich in antioxidants, omega-3 fatty acids, fiber, and low in processed grains, sugars, and ultra-processed foods, has been suggested to reduce the risk of dementia and Alzheimer's, but it's only one aspect of a comprehensive approach for brain health and dementia prevention.
6. Additionally, a study found a direct correlation between the number of steps taken and reduced dementia risk, and walking at moderate to vigorous intensities, durations, and frequencies can improve blood flow to the brain, enhance brain activity, lessen feelings of stress, and provide positive impacts on brain health.

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