Protective Factors for Mental Sharpness: Adherence to the Mediterranean diet and an active lifestyle could potentially ward off cognitive decline.
Unraveling the Synergy Between a Mediterranean Diet and Walking for Brain Health
Exciting research is unfolding, exploring the potential combined impact of the Mediterranean diet and regular walking on dementia and cognitive decline. This avant-garde study, dubbed "MedWalk," brings together two established practices known to promote brain health.
The Mediterranean Diet and Dementia: Separate but Equal
Previously, both the Mediterranean diet and walking have been correlated with brain health gains, but MedWalk aims to confirm the synergy between these two practices. It's speculated that a collaborative MedWalk regimen could result in enhanced cognitive protection.
The research, led by researchers from Australia, New Zealand, and the United Kingdom, is currently underway, despite the disruptions caused by the COVID-19 pandemic. The authors shared the study's processes and ongoing analysis in the Journal of Alzheimer's Disease.
Reducing the Research Window
Originally planned to assess cognition over a 2-year period, the timeline has been shortened to a single year because of COVID-19 and its financial impact. Nevertheless, the scientists are optimistic that the modified study design will yield valuable findings.
The Heart of the Matter: Visual Memory and Learning
The primary outcome the study's authors are focusing on is a 12-month change in visual memory and learning for participants. They are also keen to observe the intervention's effects on various aspects, such as mood, lifestyle, health costs, cardiovascular health, arterial stiffness, and overall quality of life.
The participants are, chiefly, 60-90-year-olds hailing from independent living retirement communities in South Australia and Victoria. Due to the pandemic, they have also started recruiting individuals from the broader community.
Testing Times: Biomarkers and Assessments
Researchers are closely monitoring biomarkers associated with cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress. After an initial assessment of participants' baseline aerobic fitness, they engage in group walking sessions for the first six months followed by monthly sessions for the remaining follow-up period.
The MIND-Full Mediterranean Diet
A certified nutritionist, Conner Middelmann, emphasized the potential benefits of a Mediterranean diet for brain health. While several studies suggest that adopting this diet reduces the risk of dementia[1][2], Middelmann cautioned that other factors, like genetics, lifestyle, and overall health, can also affect dementia risk.
Stepping Out: The Benefits of Walking
Walking consistently is associated with a slower cognitive decline. A study found a dose-dependent relationship between step count and the lowered risk of dementia, with individuals taking 10,000 steps a day reducing their risk by 50%[3].
Expert brain health coach Ryan Glatt explained that walking may lead to improved brain health by boosting blood flow, promoting brain activity, decreasing stress, and incorporating social and nature elements that offer cognitive benefits[4].
The Future of Cognitive Health: Combining Diet and Exercise
By the end of 2023, the study's data-collection phase will draw to a close, shedding light on the potential of MedWalk for dementia and cognitive decline prevention. Given the existing evidence, this study promises to offer valuable insights into the synergy between diet and exercise in promoting cognitive health.
[1] https://pubmed.ncbi.nlm.nih.gov/30153667/[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5888553/[3] https://www.ncbi.nlm.nih.gov/pubmed/28405772[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555859/
- Although the Mediterranean diet and walking have separately been linked to brain health improvements, the ongoing MedWalk study aims to prove their synergy in enhancing cognitive protection.
- The study's researchers, from Australia, New Zealand, and the United Kingdom, are currently investigating the combined impact of the Mediterranean diet and regular walking on dementia and cognitive decline.
- The MedWalk study involves testing the effects of a Mediterranean diet and regular walking on aspects such as mood, lifestyle, health costs, cardiovascular health, arterial stiffness, and overall quality of life.
- A certified nutritionist, Conner Middelmann, highlighted the potential benefits of a Mediterranean diet for reduced dementia risk, although he noted that genetics, lifestyle, and overall health also play significant roles.
- Walking consistently has been found to contribute to a slower cognitive decline, with studies indicating a 50% reduction in dementia risk for those taking 10,000 steps a day.
- Brain health coach Ryan Glatt explained that walking may improve brain health by increasing blood flow, stimulating brain activity, decreasing stress, and offering cognitive benefits through social and nature elements.
