Protecting cognitive health: Adopting Mediterranean diet and regular physical activity could potentially provide shield.
New Study Combing Mediterranean Diet and Walking for Brain Health
New research is questioning if a lifestyle intervention called "MedWalk" can minimize cognitive decline and the risk of dementia like Alzheimer's. Researchers from three nations are examining the combined effects of adhering to a Mediterranean diet and regular walking.
The study will last until the end of 2023. Although affected by the COVID-19 pandemic, the researchers have published their data on the process and ongoing analysis in the Journal of Alzheimer's Disease.
MedWalk: A Combined Approach to Cognitive Health
Previously designed to follow participants for 2 years, the study's timeline has been reduced to one year due to the pandemic's financial and timing impact. The research team will recruit a larger group of subjects, with added participants from communities beyond the original retirement communities.
The researchers are investigating the change in visual memory and learning for participants in the 12-month study period. Furthermore, they will assess the effect of the MedWalk intervention on eight additional factors, including mood, quality of life, and health costs. Additionally, they are interested in cardiovascular health and arterial stiffness.
A Healthy Diet and Regular Exercise for Brain Power
According to Conner Middelmann, a nutritionist with expertise in the Mediterranean diet, research suggests a link between following this diet and reduced risks of dementia. Studies in 2015 and 2023 linked Mediterranean diets with fewer Alzheimer's cases. However, Middelmann cautions that while this link seems promising, other factors, such as genetics, lifestyle, and overall health, can influence dementia risk.
Middelmann believes a Mediterranean diet may benefit brain health in several ways, including its antioxidants, which combat oxidative stress and inflammation, its omega-3 fatty acids, especially docosahexaenoic acid (DHA), vital for brain health, and its fiber, which facilitates a healthy gut microbiome. Moreover, the diet is low in processed grains, sugars, and ultra-processed foods, all known to contribute to dementia risk. Additionally, sharing meals with loved ones and regular exercise, the social aspects of the Mediterranean diet, are associated with brain health benefits.
Regular walking has also demonstrated positive effects on brain function. One study found a relationship between the number of steps a person takes and their risk of dementia. Taking 10,000 steps each day could reduce dementia risk by 50%. Similarly, a 2017 study found a connection between walking speed and dementia. Regular physical activity increase brain blood flow, improve levels of brain activity, decrease feelings of stress, and promote feelings of well-being.
Ryan Glatt, a brain health coach from the Pacific Neuroscience Institute, adds that walking connects people with nature and fosters social interactions—both contributing to brain health.
According to Middelmann and Glatt, following a Mediterranean diet and walking regularly can have a profound impact on maintaining cognitive health and reducing dementia risk.
- The investigative study, titled "MedWalk," explores the potential of a combined lifestyle approach to minimize cognitive decline and dementia, including Alzheimer's.
- In the study, participants are instructed to adhere to a Mediterranean diet and engage in regular walking for 12 months, with data analysis ongoing until the end of 2023.
- Originally planned for a two-year follow-up, the study's timeline has been abbreviated to one year due to financial and temporal effects brought about by the COVID-19 pandemic.
- Researchers aim to recruit a larger group of subjects, diversifying the participant pool beyond original retirement communities to garner more comprehensive results.
- The study evaluates changes in visual memory and learning among the participants during the trial period, as well as the effects of the MedWalk intervention on eight additional factors, including mood, quality of life, and health costs.
- Conner Middelmann, an expert nutritionist in Mediterranean diets, highlights research suggesting a link between adhering to this diet and reduced risks of dementia, citing findings from 2015 and 2023 studies that demonstrate fewer Alzheimer's cases.
- Middelmann explains that antioxidants, omega-3 fatty acids like docosahexaenoic acid (DHA), fiber, as well as low intake of processed grains, sugars, and ultra-processed foods in the Mediterranean diet may contribute to its benefits for brain health.
- Additionally, the social aspects of the Mediterranean diet, such as sharing meals with loved ones and regular exercise, are thought to promote cognitive health.
- Ryan Glatt, a brain health coach, concurs that regular walking can foster connections with nature and boost social interactions, all contributing to brain health, making this simple action a crucial component of the MedWalk approach for cognitive health maintenance and reduced dementia risk.
