Diet and Activity: Mediterranean Diet and Active Lifestyle Could Safeguard Cognitive Health
New and Freshened-Up Article:
- A groundbreaking study named MedWalk is underway, exploring how a Mediterranean diet and regular walking could combat cognitive decline and dementia, including Alzheimer's.
- This study is all about testing the combined impact of a Mediterranean diet and a brisk walk, two elements known to boost brain health.
- The thrilling research adventures will conclude by the end of 2023.
The MedWalk marathon is an experiment conducted by scientists from Down Under, Aotearoa, and Blighty, examining whether a person adhering to the "MedWalk lifestyle" might lower the risk of cognitive decline and dementia types like Alzheimer's dementia. "MedWalk" is shorthand for a "Mediterranean diet" and "walking every day."
Before you ask, no, it's not a test to determine who's the fittest hipster. It's a duet of two lifestyle practices that have a history of bolstering brain health, and the study yearns to discover their united power.
Things got a bit tough with the pandemic; however, the scientists have been quite persistent, documenting their strategies and analysis in the Journal of Alzheimer's Disease.
A 2-year plan, now a 1-year sprint.
Originally designed to monitor cognitive functionality over 2 years, setbacks and financial constraints brought on by the COVID-19 pandemic transformed the chase into a single-year dash.
The dedicated team is resolution-driven, optimistic that their tailored approach will yield compelling insights.
Brace yourself, because the main event they're concerned with is the 12-month change in memory and learning capabilities among the participants.
That's not all! The researchers have their eyes on several facets, such as mood, lifestyle quality, healthcare expenditures, heart health, and arterial stiffness. They'll even chart the effect on biomarkers related to cognitive decline, like glucose management, inflammation, nutrients, and oxidative stress.
60 to 90-year-olds living in South Australia and Victoria will invigorate this grand experiment, with participants hailing from independent living retirement communities and, thanks to the pandemic, now also the general public.
Special care is being taken to keep a pulse on cognitive decline biomarkers, such as glucose regulation, inflammation, nutrients, and oxidative stress.
Participants will be divided into two groups: MedWalk and control. The MedWalk bunch will get a boost in nutritional changes, teamed with a supervised walking regimen shored up with psychosocial behavioral techniques. A generous helping of support will be extended during the first 6 months, with ongoing help offered for the rest of the test year.
Hold your olive oil bottles tight, because researchers will explain the unique essence of a Mediterranean diet to help participants steer clear of the Aussie sandwich and dip troops.
To kick things off, participants will undergo an assessment of their baseline aerobic fitness, before embarking on group walking sessions for the first 6 months, followed by monthly sessions for the rest of the year. Extra-virgin olive oil will be offered for free 'cause it's super important in the Med diet, as well as other eats.
Mediterranean Diet and Cognition
Certified nutritional ace, Conner Middelmann, who’s impartial to the study, shared some insightful points with Medical News Today.**
Previous research suggested that a Mediterranean diet might significantly reduce dementia instances.
Additionally, studies published in 2023 and 2023 found a connection between a Mediterranean diet and fewer Alzheimer's disease cases, which is the most prevalent form of dementia.
However, Middelmann reminded us that factors like genes, lifestyle, and overall health contribute to dementia risk, making maintaining a Mediterranean diet an essential aspect of a comprehensive brain health strategy.
The Mediterranean diet bolsters brain health in various ways, according to Middelmann:
- It's a bonanza of antioxidants that combat oxidative stress and inflammation, which are thought to be significant contributors to cognitive decline and neurodegenerative diseases.
- Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are abundant in the diet, critical for brain health—omega-3s have been associated with enhanced cognitive function and a lower risk of cognitive decline.
- The diet is brimming with fiber that keeps the gut microbiome balanced.
- It's low in processed grains and sugars, reducing the risk of insulin resistance and associated inflammation.
- The intake of ultra-processed foods, known to contribute to dementia, is not encouraged.
Lastly, Middelmann added that shared meals with loved ones and regular exercise are other aspects of the Mediterranean diet that have links to improved brain health.
How Walking Protects the Brain
In sync with the Mediterranean diet, walking regularly is associated with reduced cognitive decline.
A study found a dose-dependent relationship between the number of steps taken and decreased dementia risk, with 10,000 steps a day lowering the risk by half.
A study in the USA 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 such as walking could strengthen cognitive impairment.
"Walking may improve brain health by increasing blood flow in the brain, depending on the intensity, duration, and frequency of walking," clarified brain health expert, Ryan Glatt, from the Pacific Neuroscience Institute.
Furthermore, said Glatt, it may boost brain activity, and reduce feelings of stress while promoting overall well-being.
"Walking might also embrace social elements and exposure to nature, which could offer brain perks," finished Glatt.
Stay tuned for December 2023, when we'll have some thrilling findings from the MedWalk experiment!
- Scientists from three countries, including Aotearoa and Blighty, are conducting the MedWalk study to explore if a Mediterranean diet and regular walking could combat cognitive decline and dementia, including Alzheimer's.
- The study aims to investigate the combined impact of a Mediterranean diet and a brisk walk, known for their positive effects on brain health.
- The study, originally planned for 2 years, has been accelerated into a single-year sprint due to the COVID-19 pandemic.
- Researchers are focusing on the 12-month change in memory and learning capabilities, as well as other aspects like mood, lifestyle quality, healthcare expenditures, heart health, and arterial stiffness.
- Participants will be divided into two groups: MedWalk and control, with the MedWalk group receiving nutritional changes, a supervised walking regimen, and psychosocial behavioral techniques.
- According to Conner Middelmann, a certified nutritional expert, the Mediterranean diet bolsters brain health through various means, including its high antioxidant content, omega-3 fatty acids, fiber, and low processed grain and sugar intake. Middelmann also emphasized the importance of shared meals with loved ones and regular exercise in maintaining brain health.
