Mental wellness links: Adopting Mediterranean diet and regular physical activities could potentially offer protection
Let's dive into an intriguing study that's taking a closer look at the potential benefits of a combination approach to brain health: the "MedWalk" intervention. This study aims to uncover whether following a Mediterranean diet and engaging in regular walking can help reduce the risk of cognitive decline and various types of dementia, such as Alzheimer's.
Researchers are confident that this unique blend of dietary and physical lifestyle changes could provide significant benefits for mental wellbeing and cognition. The study is being conducted by a team of scientists from Australia, New Zealand, and the UK, with data on their methodology and ongoing findings recently published in the Journal of Alzheimer's Disease.
At its core, the MedWalk intervention is simple: participants eat a Mediterranean diet and walk a certain number of steps daily. The Mediterranean diet emphasizes fruits, vegetables, whole grains, nuts, seeds, and olive oil, while the walking regimen varies based on an individual's fitness level.
The study initially planned a two-year follow-up, but adjustments have had to be made due to the COVID-19 pandemic. To continue moving forward, the research personnel have lowered the follow-up period to just one year and have expanded their participant pool.
While the study is ongoing, researchers are focusing on several key areas: brain health, cardiovascular health, arterial stiffness, mood, quality of life, and even health costs. Their primary interest lies in observing the effects on visual memory and learning, as these are crucial elements of cognitive function.
Special attention is being paid to biomarkers related to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. This one-year trial is designed to examine whether the MedWalk intervention can slow down or prevent cognitive decline in participants between the ages of 60 and 90.
Certified nutritionist Conner Middelmann, who isn't involved in the study, spoke with Medical News Today about the potential benefits of the Mediterranean diet when it comes to cognitive health. Middelmann noted that previous research has suggested that following a Mediterranean diet could lead to fewer cases of dementia.
Studies have also indicated an association between the Mediterranean diet and lower rates of Alzheimer's disease, the most common form of dementia. Middelmann, however, stressed the importance of considering factors like genetics, overall health, and lifestyle when examining dementia risk. In her view, maintaining a healthy diet like the Mediterranean diet is just one aspect of a comprehensive strategy for brain health and dementia prevention.
The Mediterranean diet may support brain health in several ways:
- Rich in antioxidants - The diet contains a wealth of antioxidants, which help combat oxidative stress and inflammation – factors that are thought to contribute to cognitive decline and neurodegenerative diseases.
- High in omega-3 fatty acids - The Mediterranean diet is a significant source of omega-3 fatty acids, including docosahexaenoic acid (DHA), which is essential for brain health. Research has linked omega-3s to improved cognitive function and a reduced risk of cognitive decline.
- Fiber-rich - A high-fiber diet can help maintain a healthy gut microbiome.
- Low in processed grains and sugars - The Mediterranean diet keeps processed foods to a minimum, which helps lower the risk of insulin resistance and inflammation.
- Discourages ultra-processed food consumption - The diet advises against consuming ultra-processed foods, which have been linked to an increased risk of dementia.
- Cultivates social aspects - Sharing meals with loved ones and friends and engaging in physical activities, like regular exercise, are inherent parts of the Mediterranean lifestyle and have been associated with better brain health.
Walking is another promising strategy for maintaining cognitive health. Research has revealed a dose-dependent relationship between the number of steps taken and a reduced risk of dementia. One study found that taking 10,000 steps per day could potentially lower the risk of dementia by half.
Brain health coach Ryan Glatt from the Pacific Neuroscience Institute explained that walking may improve brain health in several ways:
- Increasing brain blood flow - The intensity, duration, and frequency of walking can affect brain blood flow.
- Enhancing brain activity - Walking may boost levels of brain activity.
- Decreasing stress levels - Walking can help reduce feelings of overall stress and improve feelings of well-being.
- Social and natural elements - Walking may offer social and natural elements, which have potential cognitive benefits.
Regardless of its findings, the data collection period for this study will wrap up by the end of 2023. It will be fascinating to see whether the MedWalk intervention proves effective in the fight against cognitive decline and dementia. Stay tuned for updates!
- The ongoing study, MedWalk, explores the potential benefits of a Mediterranean diet and regular walking on reducing the risk of cognitive decline and various types of dementia, including Alzheimer's.
- Researchers are conducting the MedWalk study, led by a team of scientists from Australia, New Zealand, and the UK, with findings recently published in the Journal of Alzheimer's Disease.
- To combat cognitive decline and neurodegenerative diseases, the MedWalk intervention emphasizes a Mediterranean diet rich in antioxidants and anti-inflammatory properties.
- Walking, another aspect of the MedWalk intervention, may reduce dementia risk by improving brain blood flow, enhancing brain activity, decreasing stress levels, and offering social and natural elements.
- A healthy diet like the Mediterranean diet and regular walking are considered essential components of a comprehensive strategy for brain health and dementia prevention.
- By the end of 2023, data collection for the MedWalk study will conclude, and findings will indicate whether the intervention can slow down or prevent cognitive decline in individuals aged 60-90.
