Mental wellness: Embracing Mediterranean diet and regular physical activity may offer shield against cognitive decline
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Shaking Things Up: Combined Mediterranean Diet and Walking Intervention for Brain Health
Researchers are giving an intriguing combo a shot: a Mediterranean diet paired with good ol' walking, hoping it'll ward off cognitive decline and various dementias. This fusion is dubbed "MedWalk," and we're eager to see if this two-step routine packs a powerful punch for brain health.
Both the Med and your favorite pair of sneakers have been linked to brain health in previous studies. But this investigation seeks to uncover if this wacky, healthy duo delivers enhanced benefits.
Conducted by a stealthy squad of scientists hailing from Australia, New Zealand, and the United Kingdom, this ongoing study hit a snag courtesy of the infamous COVID-19 pandemic. Nevertheless, they dish the deets on their strategies and current findings in the well-respected Journal of Alzheimer's Disease.
MedWalk: The Brain-Boosting Blend
Aiming for findings over a 2-year period, pandemic issues and finances have forced adjustments to the follow-up plan, shrinking it down to a single year. The gang's still in the game, recruiting more participants due to the large-scale community impact of the pandemic.
The researchers are keener than ever on gauging a 12-month leap in visual memory and learning skills among participants. However, the intervention's wider effects, such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness, are equally tantalizing.
Invitees to this get-together are folks aged 60 to 90, hailing from independent living retirement communities in South Australia and Victoria. With the pandemic wreaking havoc on the world, scientists also recruited from the larger community to broaden the study's scope.
Special attention is paid to biomarkers known for their link to cognitive decline, including glucose regulation, inflammation, nutrients, and oxidative stress.
Contestants are divided into two factions: those embracing the MedWalk intervention and its opponents, who stick to their usual diet and exercise regimen.
A unique blend of dietary modification, guided walking, and psychosocial behavioral change techniques kickstart the MedWalk intervention. Participants get top-notch support for the first six months, with ongoing reinforcement available for the duration.
Scientists guide participants on how Mediterranean cuisine deviates from their standard Aussie diet, clarifying the concept in simple terms. And, to sweeten the deal, they provide free extra-virgin olive oil, since it's a cornerstone of Mediterranean cuisine. Once a baseline assessment of aerobic fitness is completed, participants take part in group walking sessions for the initial six months, followed by regular monthly sessions for the remainder of the trial.
Mediterranean Diet: A Smart Choice for the Brain
Enter Conner Middelmann, a certified nutrition whiz who knows adopting a Mediterranean diet could translate to fewer dementia cases.
While studies strongly suggest this diet as a key player in reducing dementia risk, Conner emphasizes it's crucial to keep other important factors in mind, including lifestyle choices and overall health.
A Mediterranean diet may help prevent cognitive decline in several ways:
- Rich in antioxidants that combat oxidative stress and inflammation—which are considered significant contributors to cognitive decline and neurodegenerative diseases.
- High omega-3 fatty acids (especially DHA), essential for brain health.
- Loaded with fiber that aids in maintaining gut microbiome balance.
- Low in processed grains, sugars, and ultra-processed foods—all of which have been linked to dementia.
Finally, sharing meals with loved ones and regular exercise are additional aspects of Mediterranean dieting that are associated with improved brain health.
Step It Up: The Link Between Walking and Cognitive Health
Joining the Med in this dynamic duo, walking regularly is known to slow cognitive decline.
A study found a positive correlation between daily steps and dementia risk reduction: those burning 10,000 calories on foot each day cut their dementia risk in half!
Research has also linked walking speed with dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise like walking could ward off cognitive impairment.
Brain health coach Ryan Glatt, not involved in the present study, added insights on how walking helps the brain:
- Boosts blood flow in the brain, depending on intensity, duration, and frequency of walking.
- Enhances cognitive function due to an increase in brain activity.
- Reduces stress while elevating feelings of well-being.
- incorporates social elements and exposure to nature, which might deliver additional brain benefits.
Stay tuned for updates from the research team once they complete their data collection in late 2023!
- The MedWalk intervention, a combination of a Mediterranean diet and walking, is being studied by a team of scientists for its potential to combat cognitive decline and various types of dementia, such as Alzheimer's disease.
- The study, published in the Journal of Alzheimer's Disease, is backed by evidence that both the Mediterranean diet and walking have positive effects on brain health individually.
- The researchers aim to find if the MedWalk routine offers enhanced benefits for mental health, visual memory, learning skills, mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Participants in the study are individuals aged 60 to 90, hailing from independent living retirement communities in South Australia and Victoria, as well as from the broader community to expand the study's scope.
- The scientists monitor biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress, to measure the intervention's effectiveness.
- Conner Middelmann, a certified nutrition expert, supports the Mediterranean diet as a crucial factor in reducing the risk of dementia, emphasizing the importance of aspects like lifestyle choices, overall health, and adequate nutrition in addition to diet modification.
