Preserving Brain Health: Following Mediterranean Diet and Regular Exercise Offers Potential Protection
Let's Check Out This New Cognitive Health Study, Shall We?
Scientists are barking up a new tree, investigating the joint impact of following the Mediterranean diet and taking a daily walk on dementia and cognitive decline.
Traditionally, we've known both elements contribute to brain health, but this investigation aims to determine if they indeed compliment each other.
*The hypothesis of this study, known as the "MedWalk" intervention, is that individuals who follow this lifestyle change may lower their risk of cognitive issues like Alzheimer's.
The research team includes scientists from down under in Australia and New Zealand, as well as the UK. Their work kicked off before the pandemic, but, like the best laid plans, it's taken a twist due to COVID-19.*
Although progress has been a bit of a jog, the researchers have shared preliminary data on their processes and analysis in the Journal of Alzheimer's Disease.
*Originally, the plan was to follow participants for two years, but the pandemic forced them to shorten it to just one.
Armed with a larger participant base, the researchers reckon they'll still yield strong findings.
*The primary focus of the study is to track a year-long change in visual memory and learning for participants.
However, they're keeping their eyes on other aspects too, such as mood, quality of life, and health costs. In addition, they'll monitor participants' cardiovascular health and arterial stiffness.
The study encompasses individuals aged 60-90 from South Australia and Victoria, some living in independent retirement communities and others recruited from the larger community.*
The researchers have penciled in certain biomarkers they'll closely watch, like glucose regulation, inflammation, nutrients, and oxidative stress markers.
Participants were split into two groups: the MedWalkers or the control group who stuck to their usual routine.
*The MedWalkers are invited to a Mediterranean diet overhaul combined with a guided walking program, bolstered by psychological change techniques.
They'll receive hefty support in the initial six months, with ongoing help available for the next six months to stay on track.
To clarify what a Mediterranean diet entails, the researchers will give the participants a little taste, providing free extra-virgin olive oil, among other provisions.
Following an assessment of their aerobic fitness, the MedWalkers will partake in group walk sessions initially, followed by monthly walks.
Mediterranean Diet and Cognition
Certified nutritionist, Conner Middelmann, emphasising that she isn't involved in the study, stressed to Medical News Today that previous studies cast the Mediterranean diet as linked to fewer dementia cases.
In addition, some studies found an association between the Mediterranean diet and lower instances of Alzheimer's, the most common form of dementia.*
But Middelmann advises taking these findings with a grain of salt, as "genetics, lifestyle, and overall health factors" can influence dementia risk.*
*"A healthy diet, like the Mediterranean diet, is merely one piece of the puzzle in brain health and dementia prevention," she added.
The Mediterranean diet might contribute to brain health in several ways, explains Middelmann:*
- Antioxidants present in the diet help fight oxidative stress and inflammation,*
- which are believed to play key roles in cognitive decline and neurodegenerative diseases.*
- Omega-3 fatty acids, especially docosahexaenoic acid (DHA), are abundant in the diet and are crucial for brain health.*
- Omega-3s have been linked to enhanced cognitive function and a lower risk of cognitive decline in general.*
- A healthy serving of fiber keeps the gut microbiome in balance, while limiting processed grains, sugars, and ultra-processed foods reduces the risk of insulin resistance and inflammation.*
Lastly, Middelmann pointed out shared meals with loved ones and consistent exercise as other aspects of the Mediterranean diet recognized for their benefits to brain health.
Dementia and Walking
Exercise is a powerful ally in warding off cognitive decline, and walking seems to march hand in hand with brain health.*
A found a correlation between the number of steps taken daily and lower dementia risks,
with 10,000 steps reducing dementia risk by 50%.
Research conducted in the US and Australia discovered a link between walking speed and dementia.*
A study published in the British Journal of Sports Medicine proposed that regular aerobic exercise, like walking, can bolster cognitive function.
*Brain health coach Ryan Glatt from the Pacific Neuroscience Institute highlighted that walking can boost blood flow, brain activity, reduce stress levels, and improve overall well-being.
He added that walking may appeal to our social side and offer exposure to the great outdoors, both of which could potentially benefit our brains.
The study's data collection is set to close at the end of 2023.
The "MedWalk" intervention study, exploring the combined influence of the Mediterranean diet and daily walking on dementia and cognitive decline, involves a diverse group of researchers from Australia, New Zealand, and the UK.
The research aims to determine if following the Mediterranean diet and taking a daily walk compliment each other in reducing the risk of cognitive issues like Alzheimer's.
Initially planned for a two-year duration, the study was shortened to one year due to COVID-19.
Participants, aged 60-90 from South Australia and Victoria, were divided into two groups: the MedWalkers and the control group.
The MedWalkers were invited to an overhaul of the Mediterranean diet, along with a guided walking program, psychological change techniques, and support for six months.
The Mediterranean diet, recognized for its potential benefits to brain health and reduction in dementia cases, is believed to contribute through antioxidants, omega-3 fatty acids, fiber, shared meals with loved ones, and consistent exercise.
