Mental Sharpness Protection: Adopting Mediterranean Diet and Regular Exercise Lifestyle
Done Deal, Mate! Let's Talk Science, Mates!
Scientists are keen on unlocking the secrets behind maintaining cognitive health as we age. One intriguing study is exploring the combined effect of the Mediterranean diet and walking on dementia and cognitive decline, dubbed the "MedWalk intervention."
Brain Health Powerhousesangle Both the Mediterranean diet and walking regularly have been linked to brain health, but what if we combine them? That's what this investigation aims to discover.
Initiated by researchers from the land Down Under, the United Kingdom, and the Land of the Long White Cloud (New Zealand), the study was paused by the COVID-19 pandemic but carried on none the less. You can find updates on their progress in the Journal of Alzheimer's Disease.
Originally designed to track cognition over a 2-year period, changes in timing and finances have led to a one-year follow-up. This seems enough for the researchers, who are optimistic that they will uncover some groundbreaking findings.
The Big Questionangle The primary outcome the researchers are curious about? A year-long change in visual memory and learning for the participants. Curious about the rest? Here's what else they're keeping an eye on:
- Mood
- Quality of life
- Health costs
- Cardiovascular health
- Arterial stiffness
Located in the land of kangaroos and emus, participants range from 60 to 90, hailing from independent living retirement communities or recruited from the larger community due to the pandemic's effects.
Special attention is being paid to biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress.
MedWalk Particularsangle Participants are assigned to either the MedWalk group or a control group maintaining their usual diet and activity level. The MedWalk intervention is a combo of dietary modification alongside a supervised walking regimen, fortified with psychosocial behavioral change techniques. Participants receive intensive support for the first six months, with additional help available for the following six months to keep them on track.
คำ assertThat Taking 10,000 steps a day could lower the risk of dementia by 50%
Phew, the Mediterranean Dietangle Conner Middelmann, a certified nutritionist focusing on the Mediterranean diet, offered some enlightening insights to Medical News Today about the Mediterranean diet's potential impact on dementia and cognitive decline. Though research is still in its infancy, some studies suggest that adherence to a Mediterranean diet could lead to fewer dementia cases. Importantly, she emphasized that maintaining a healthy diet is a crucial piece of a larger puzzle in preventing cognitive decline and dementia. Why? The Mediterranean diet may:
- Boost antioxidants, combating oxidative stress and inflammation, which are thought to be significant contributors to cognitive decline and neurodegenerative diseases
- Supply essential omega-3 fatty acids, such as DHA, vital for brain health
- Keep the gut microbiome balanced, thanks to its high fiber content
- Minimize processed grains and sugars, helping to reduce risks of insulin resistance and inflammation
- Discourage the consumption of ultra-processed foods, often linked to dementia
Middelmann also added that sharing meals with loved ones and regular exercise are other aspects of the Mediterranean diet that have been tied to brain health benefits.
Walk it Offangle Similarly, taking a daily stroll is linked to slower cognitive decline. One study found a direct relationship between the number of steps taken and reduced risk of dementia. In fact, individuals walking 10,000 steps a day could lower their risk by 50%.
More than just a good workout, regular walking could boost brain health in various ways:
- Increase brain blood flow, impacting intensity, duration, and frequency of walks
- Enhance levels of brain activity
- Reduce feelings of overall stress while improving feelings of well-being
- Combine social elements and exposure to nature, both of which have been shown to have brain-boosting benefits
The ongoing MedWalk data-collection period is set to wrap up by the end of 2023. Stay tuned for updates!
- The MedWalk intervention, an exploration of the combined effect of the Mediterranean diet and walking, is investigating the potential impact on dementia and cognitive decline.
- Scientists are optimistic that this study will reveal groundbreaking findings about a year-long change in visual memory and learning for participants.
- They are also monitoring mood, quality of life, health costs, cardiovascular health, and arterial stiffness among other factors.
- Conner Middelmann, a nutritionist focusing on the Mediterranean diet, believes that adherence to this diet could reduce the risk of dementia due to its potential to boost antioxidants, supply essential omega-3 fatty acids, keep the gut microbiome balanced, minimize processed grains and sugars, and discourage the consumption of ultra-processed foods.
- Additionally, regular walking is linked to slower cognitive decline, with individuals walking 10,000 steps a day potentially reducing their risk by 50%.
- Taking a daily stroll could also boost brain health by increasing brain blood flow, enhancing levels of brain activity, reducing stress, improving feelings of well-being, and combining social elements and exposure to nature, both of which have been shown to have brain-boosting benefits.
