Healthy Brain: Adopting the Mediterranean Diet and Active Lifestyle as Prevention Methods
Let's break down the effects of a Mediterranean diet and regular walking on dementia and cognitive decline 🧠️🏃♂️
Researchers from Australia, New Zealand, and the United Kingdom are currently investigating the combined impact of a Mediterranean diet and walking on the risk of dementia, including Alzheimer's disease. This innovative study, dubbed the "MedWalk intervention," is set to provide insightful results by the end of 2023 🗓️.
While previous research has shown that both a Mediterranean diet and regular walking can benefit brain health, this study seeks to confirm their collective effectiveness 🔍.
The original design of the study aimed to monitor participants' cognition over a 2-year period. However, due to the disruptions caused by the COVID-19 pandemic, the study's timeframe has been reduced to a single year, with an expanded participant pool.
The primary focus of the study is a 12-month change in visual memory and learning for the participants 🎯. In addition to this, researchers will observe the effects of the MedWalk intervention on areas such as mood, quality of life, health costs, cardiovascular health, and arterial stiffness 💡.
Approximately 60-90 year olds from South Australia and Victoria have been recruited for the study. Most participants hail from independent living retirement communities, but the pandemic also allowed for recruiting individuals from larger communities 👵👴.
Special attention is given to biomarkers linked to cognitive decline, such as glucose regulation, inflammation, nutrients, and oxidative stress ⚗️.
Participants are assigned to either the MedWalk intervention group or a control group that maintains their standard diet and activity level. The intervention combines dietary modification and a supervised walking regimen, reinforced with psychosocial behavioral change techniques 🥘👣.
To help participants embrace the MedWalk lifestyle, they receive support for the first 6 months, with additional assistance available for the following 6 months. To assist with dietary changes, participants are informed about the Mediterranean diet's differences from a typical Australian diet, and receive a supply of extra-virgin olive oil, a key element of the Mediterranean diet 🥄🇪🇸.
After assessing each participant's baseline aerobic fitness, monthly group walking sessions are organized for the first 6 months, followed by annual sessions for the remainder of the study 👫💃🤼♂️.
Certified nutritionist Conner Middelmann admits that while previous studies have suggested that following a Mediterranean diet might reduce the risk of dementia 🧠, many factors can influence cognitive decline 🧬. As a result, a healthy diet is just one component of a holistic approach to brain health and dementia prevention 🌱.
Middelmann shared that a Mediterranean diet might protect brain health in several ways: by providing antioxidants to fight oxidative stress and inflammation, omega-3 fatty acids essential for brain function, balanced gut microbiome due to its high fiber content, and reduced risk of insulin resistance and inflammation, among other benefits 🌟.
Regular walking is another factor associated with slower cognitive decline 🌞️. A recent study found that taking at least 10,000 steps a day could lower the risk of dementia by half 📊. Research has also shown links between walking speed and dementia, as well as improvements in cognitive impairment and mood on increased aerobic exercise 🎶.
So, as we eagerly await the results of the MedWalk intervention study, it's clear that a combination of a Mediterranean diet and regular walking may present a promising approach to maintaining brain health and combating dementia 💡💪.
- The MedWalk intervention study, currently being conducted by researchers from Australia, New Zealand, and the United Kingdom, aims to confirm the collective effectiveness of a Mediterranean diet and regular walking in reducing the risk of dementia, including Alzheimer's disease.
- The study consists of a 12-month change in visual memory and learning for the participants, with an expanded focus on mood, quality of life, health costs, cardiovascular health, arterial stiffness, glucose regulation, inflammation, nutrients, and oxidative stress.
- Approximately 60-90 year olds from South Australia and Victoria have been recruited for the study, with most participants residing in independent living retirement communities.
- The MedWalk intervention combines dietary modification and a supervised walking regimen, reinforced with psychosocial behavioral change techniques, while participants also receive support and extra-virgin olive oil, a key element of the Mediterranean diet.
- Certified nutritionist Conner Middelmann notes that following a Mediterranean diet might protect brain health due to its antioxidants, omega-3 fatty acids, balanced gut microbiome, and reduced risk of insulin resistance and inflammation.
- Regular walking, as observed in a recent study, is associated with slower cognitive decline, with taking at least 10,000 steps a day potentially lowering the risk of dementia by half and improved cognitive impairment and mood on increased aerobic exercise.
