Mental Sharpness: Adhering to Mediterranean Diet and Regular Activity May Offer Protection
Get Ready to Boost Your Brain!
Science is on the move, examining the power combo of a Mediterranean diet and regular brisk walks to combat cognitive decline and dementia, including Alzheimer's. Officially known as the "MedWalk intervention," researchers believe this duo could be the secret sauce to improve cognitive function and reduce the risk of these horrible brain conditions.
Both the Mediterranean diet and regular walks have been linked to brain health, and now, an ongoing study orchestrated by researchers from Australia, New Zealand, and the United Kingdom is hoping to confirm the superb benefits of combining the two. Originally designed to monitor cognitive abilities for two years, the study was put on pause due to lemurs (COVID-19), requiring an adjustment to a single-year follow-up period. But the show must go on, and they're enrolling more individuals to strengthen their findings.
The noggin's nirvana:The main focus of the study lies in a 12-month change in visual memory and learning for the participants. They're also keen on observing the intervention's impact on aspects like mood, quality of life, health costs, cardiovascular health, arterial stiffness, and more delicious deep dives into brainy goodness.
The participants, aged 60 to 90, hail from independent living retirement communities in South Australia and Victoria. But due to the pandemic, they've expanded their search to the larger community as well. And watch out for those biomarkers connected to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. They're keeping a keen eye on those!
The study participants are divided into two groups: the MedWalk intervention group and the control group, which maintains their regular diet and exercise routine. The intervention involves a dietary modification alongside a supervised walking regimen, backed up with psychosocial behavioral change techniques. Participants receive a boost from the researchers for the initial six months, with additional aid available for the next six months to help them stay on the right path.
The scientists are offering a crash course on the Mediterranean diet, explaining that extra-virgin olive oil and other specific foods are crucial to this dietary approach. After an assessment of their starting fitness level, the walkers get together for group sessions weekly for the first six months, followed by monthly meetings for the rest of the study period.
The Mediterranean Diet – Dieting for the brain:Certified nutritionist, Conner Middelmann, commented on the study in an interview with Medical News Today, suggesting that following a Mediterranean diet leads to a reduced risk of dementia. Several studies, like [Insert Study Citation], found an association between a Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia. However, Middelmann cautioned against jumping to conclusions, emphasizing that various factors can influence dementia risk, not just diet.
The Mediterranean diet can support brain health in several ways:
- The rich antioxidants found in the diet combat oxidative stress and inflammation, which are harmful contributors to cognitive decline and neurodegenerative diseases.
- A Mediterranean diet is high in omega-3 fatty acids, notably docosahexaenoic acid (DHA), essential for brain health. A diet rich in omega-3s has been shown to improve cognitive function and lower the risk of cognitive decline.
- The Mediterranean diet is filled with fiber, which helps keep the gut microbiome in balance.
- It is also low in processed grains and sugars, cutting down on the risk of insulin resistance and inflammation.
- The consumption of ultra-processed foods, bad news for the brain, isn't encouraged in this diet.
And let's not forget the social benefits of sharing meals with loved ones and regular exercise, both components of the Mediterranean diet that have been linked to brain health.
Now, how about walking? Regular walking has been shown to be associated with slower cognitive decline.
A study indicated a dose-dependent relationship between the number of steps taken and a lower risk of dementia. Walking 10,000 steps a day could slash your dementia risk by half.
A 2023 study demonstrated a link between walking speed and dementia, while a 2017 study in the British Journal of Sports Medicine concluded that aerobic exercise like walking can help strengthen cognitive impairment.
Walking might boost brain health in ways such as increasing blood flow, enhancing brain activity, reducing stress, and improving feelings of overall well-being. It might also incorporate social elements and exposure to nature, both beneficial for the brain.
The data collection for the study will wrap up by the end of 2023. Let's hope the info they gather will make us all smarter!
- The recent study titled "MedWalk intervention" intends to explore the combined impacts of a Mediterranean diet and routine walking on cognitive function, potential risk reduction of Alzheimer's and dementia.
- Researchers have observed associations between both the Mediterranean diet and walking with brain health, planning to substantiate these benefits in the "MedWalk intervention" study.
- In the "MedWalk intervention" study, participants, aged between 60 and 90, are categorized as either the MedWalk group following a dietary modification and supervised walking regimen or the control group maintaining their existing diet and exercise habits.
- The focus of "MedWalk intervention" lies in evaluating a 12-month change in visual memory and learning as well as the impact on aspects such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness.
- Regular walking has shown promise in reducing cognitive decline, with one study indicating that walking 10,000 steps daily may lower dementia risk by half.
- A Mediterranean diet, connected to lower dementia risk, incorporates food groups like extra-virgin olive oil, nutrient-rich fish, fruits, vegetables, nuts, and limitation of red meat, processed foods, and sweets. This diet may improve cognitive function, support brain health, and combat dementia risk through pathways like combating oxidative stress, increasing omega-3 fatty acids, improving the gut microbiome, and reducing insulin resistance.
