Preserving Mental Acumen: Adopting Mediterranean Diet and Regular Exercise as Protective Measures
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Uncovering the Brain Boosting Power of MedWalk: A Comprehensive Study
Researchers are on a quest to learn whether adhering to a Mediterranean diet and regular walking could decrease the risk of cognitive decline and dementia, particularly Alzheimer's. This investigation, named the "MedWalk" project, combines these healthful habits to unveil their joint benefits.
The MedWalk project provides an intriguing spin on the well-established association between both the Mediterranean diet and physical exercise on brain health. Scientists from Australia, New Zealand, and the UK are spearheading this research, aiming to confirm the advantage of coupling these lifestyle changes.
Initially designed as a 2-year analysis of cognitive function, the MedWalk study has faced an unexpected turn due to the COVID-19 pandemic. To adapt, researchers have shortened the follow-up period to a year and have welcomed more participants to ensure the study remains robust.
One of the primary outcomes the researchers are particularly interested in is the 12-month change in visual memory and learning for participants. Aside from assessing cognitive function, the project will also monitor mood, quality of life, health costs, and cardiovascular health. Arterial stiffness is another crucial factor under study.
The study participants, aged between 60 and 90, are drawn from independent living retirement communities in South Australia and Victoria, Australia. With the pandemic's unforeseen impact, participants have also been recruited from the broader community.
Prioritizing biomarkers relevant to cognitive decline, the research team will closely examine glucose regulation, inflammation, nutrients, and oxidative stress.
Within the MedWalk project, the intervention group follows a Mediterranean diet tailored to Australian tastes, complete with supervised walking sessions, alongside behavioral change techniques. The participants receive intensive support during the initial 6 months, with continued assistance for the subsequent 6 months to ensure they maintain their diet and exercise commitments.
To help MedWalk participants grasp the Mediterranean diet concept, the researchers offer educational materials, such as free extra-virgin olive oil and other Mediterranean diet-friendly foods, and guidance on how the Mediterranean diet varies from the typical Australian diet.
After initial evaluations of aerobic fitness, participants engage in group walking sessions for the first 6 months, followed by monthly sessions for the remaining year.
Mediterranean Diet: A Key to Brain Health
Nutritionist Conner Middelmann, an expert in the Mediterranean diet with no involvement in the current study, sheds light on the Mediterranean diet's potential impact on cognitive health. Many scientific studies have demonstrated a connection between a Mediterranean diet and reduced rates of dementia.
For instance, studies published in 2015 and 2019 indicate that adhering to the Mediterranean diet is associated with fewer instances of dementia. Another study in 2023 identified an association between the Mediterranean diet and a lower risk of Alzheimer's disease – the most common form of dementia.
However, Middelmann highlights that various factors can impact dementia risk, including genetics, overall health, and lifestyle. In her words, "Maintaining a healthy diet, such as the Mediterranean diet, is just one aspect of a comprehensive approach to brain health and dementia prevention."
The Mediterranean diet may contribute to cognitive health in multiple ways, according to Middelmann:
- The diet's high nutrient content works to combat oxidative stress and inflammation – factors believed to contribute to cognitive decline and neurodegenerative diseases.
- It contains omega-3 fatty acids, particularly docosahexaenoic acid (DHA), essential for brain health, as well as improved cognitive function and decreased risk of cognitive decline.
- The Mediterranean diet's fiber abundance helps maintain a healthy gut microbiome balance, reducing the risk of insulin resistance and inflammation.
- Consumption of ultra-processed foods, which have been linked to dementia, is discouraged in the diet.
Lastly, Middelmann emphasized the importance of social aspects of the Mediterranean diet, such as sharing meals with family and friends and regular exercise, as integral components of brain health.
A Step Toward Better Brain Health: The Role of Walking
Similar to the Mediterranean diet, walking regularly has been associated with slower cognitive decline. An in-depth examination of the link between walking and dementia risk revealed that taking 10,000 steps a day could potentially lower the risk by 50%.
Brain health coach Ryan Glatt, not involved in the study, explains the potential benefits of walking: "Walking can increase brain blood flow, boost brain activity, and potentially reduce feelings of stress while improving overall well-being." Furthermore, "walking may also benefit from incorporating social elements and exposure to nature, both of which may offer additional brain benefits."
As the collection of data for the MedWalk study continues, expectations remain high for the study's potential impact on our understanding of the role Mediterranean diets and physical activity play in maintaining cognitive health.
In closing, the MedWalk study offers an exciting opportunity to explore the joint advantages of adhering to a Mediterranean diet and engaging in regular walking, with hopes of unlocking fresh insights into maintaining cognitive health throughout later life. The raw potential of MedWalk will unfold as the research progresses, promising a future where dementia and cognitive decline may be mitigated through simple, accessible lifestyle changes.
- The naive participants in the MedWalk project, aged between 60 and 90, are drawn from various retirement communities and the broader community, as the study adapts to the unforeseen impact of COVID-19.
- Scientists leading the MedWalk study aim to confirm the advantage of coupling Mediterranean diets and regular walking for potential cognitive decline and dementia, especially Alzheimer's.
- Despite an unexpected turn due to the pandemic, the MedWalk study still monitors crucial factors like glucose regulation, inflammation, nutrients, oxidative stress, mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- To ensure participants maintain their diet and exercise commitments, the intervention group receives intensive support during the initial 6 months, followed by continued assistance for the subsequent 6 months.
- Nutritionist Conner Middelmann highlights that, while various factors can affect dementia risk, a healthy diet like the Mediterranean diet plays a crucial role in dementia prevention, working to combat oxidative stress, inflammation, and insulin resistance.
- Brain health coach Ryan Glatt explains that, like the Mediterranean diet, regular walking may lower the risk of cognitive decline as it increases brain blood flow, boosts brain activity, and improves overall mental-health, fitness-and-exercise, and health-and-wellness.
