Healthy Cognition: Adopting Mediterranean Diet and Active Lifestyle for Potential Protection
Revamped Article:
Oh, let's dive into the juicy details of an intriguing study that's all about keeping our brains sharp as we age!
This badass research is on the "MedWalk" intervention — a slick combo of a Mediterranean diet and regular waltzing to fight off dementia and cognitive decline.
Why this dynamic duo? Well, both of 'em have been tied to a healthy noggin, but the scientists are excited to see if the combo could amplify the benefits.
They're gunning for answers by the end of 2023, but thanks to COVID, they've had to tweak a few things like shortening the follow-up period to a year.
These brilliant minds have published their game plan and preliminary analysis in the prestigious Journal of Alzheimer's Disease.
What's Cookin' with MedWalk?
Initially, the MedWalk crew planned to track cognitive improvement over two years. However, due to circumstances beyond their control (ahem, COVID-19), they adjusted their timeline and recruited more participants to build a meaningful study.*
The researchers are mainly focused on whether a 12-month change in visual memory and learning occurs in participants.
They're also keeping their eyes peeled for effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
The participants? It's an eclectic group of 60-90-year-olds living in the hip states of South Australia and Victoria. They nabbed folks from independent living retirement communities, and, thanks to COVID, from the wider community, too.
The researchers are particularly interested in biomarkers related to cognitive decline, like glucose regulation, inflammation, essential nutrients, and oxidative stress.
Participants are randomly divided into two groups: the MedWalk intervention group or the control group. The intervention involves dietary modifications accompanied by a supervised walking regimen, supported by behavioral change strategies.
The support scheme is intense in the first six months, but help remains available for the following six months to help folks stay committed.
To help participants get the hang of the Mediterranean diet, the researchers provide education on how it differs from typical Aussie fare.
For example, they hook participants up with extra-virgin olive oil since it plays a crucial role in the Med diet. They also provide other nifty foods.
Each participant gets a whirlwind fitness assessment before diving into weekly group walking sessions for the first six months. Then, it's monthly sessions for the rest of the study.
The Mediterranean Diet and Brain Power
Certified nutritionist, Conner Middelmann, chatted with Medical News Today about the Med diet and dementia. She pointed out that previous studies have shown a link between the diet and fewer dementia cases.*
Other studies zeroed in on the Med diet's association with lower rates of Alzheimer's, the most common form of dementia.
But Middelmann highlighted that various factors, such as genetics, lifestyle, and overall health, impact dementia risk.
"A Mediterranean diet is just part of a holistic approach to brain health and dementia prevention," she emphasized.
Middelmann stressed that the diet could benefit brain health in multiple ways:
Antioxidants in the Med diet battle oxidative stress and inflammation, which are thought to play a significant role in cognitive decline and neurodegenerative diseases.
The diet is loaded with omega-3 fatty acids, especially DHA, which is essential for brain health, and omega-3s are linked to improved cognitive function.
The Med diet is fiber-freakin'-rich, which helps maintain a balanced gut microbiome.
Plus, it's low in processed grains, sugars, and unprocessed foods, reducing insulin resistance and inflammation.
Middelmann added that sharing meals with loved ones and making regular exercise a part of daily life are other benefits advanced by the Mediterranean diet.
Lace Up Your Sneakers: The Benefits of Walking
Walking regularly has been associated with less cognitive decline.*
One study found a clear link between the number of steps taken daily and the reduced risk of dementia.
The study discovered that taking 10,000 steps each day slashed the dementia risk by half!
Another study of Americans and Aussies found a link between walking speed and dementia, while a 2017 study in the British Journal of Sports Medicine proposed that aerobic exercise, like walking, can mitigate cognitive impairment.
Brain health coach Ryan Glatt shed some light on walking's potential brain benefits:
"Walking may increase brain blood flow, boost brain activity, reduce stress, and enhance overall well-being," he explained.*
He also mentioned that walking potentially incorporates social elements and exposure to nature, both potentially brain-boosting benefits.
Stay tuned for the full results from the study; they'll be dropping by the end of 2023!
- The MedWalk study, aiming to combat dementia and cognitive decline, is a unique combination of a Mediterranean diet and regular walking, both shown to cater to a healthy brain but now together, aiming to amplify the benefits.
- The researchers, focusing on a 12-month change in visual memory and learning, are also keen on effects on mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Participants, ranging from 60 to 90-year-olds living in South Australia and Victoria, include individuals from independent living retirement communities and, due to COVID-19, from the wider community as well.
- The study pays special attention to biomarkers related to cognitive decline, such as glucose regulation, inflammation, essential nutrients, and oxidative stress.
- Divided into two groups, participants either follow the MedWalk intervention involving dietary modifications and a supervised walking regimen, or the control group.
- Certified nutritionist Conner Middelmann has emphasized that the Mediterranean diet, while part of a holistic approach to brain health and dementia prevention, could help by battling oxidative stress and inflammation, providing essential omega-3 fatty acids, aiding in maintaining a balanced gut microbiome, reducing insulin resistance, and improving cognitive function, among other benefits.
