In recent years, a number of studies have shown that clean living, exercise, sleep, a Mediterranean diet lowers one’s likelihood of being diagnosed with Alzheimer’s disease. Some of these suggestions sound like a parent telling a child to eat the occasional apple or broccoli left on a plate.

How do you know which advice to follow and which to disregard? Will these changes lower your risk of Alzheimer’s? 

What Studies Show

There are benefits to using dietary measures to stay cognitively intact. 

Basis of the study:

• 921 participants without dementia, a large ongoing study that began more than 20 years ago. 
• The recruits, who had a mean age of 81, were tracked for an average of six years.

Collected Evidence

Flavonols are a class of antioxidant and anti-inflammatory molecules found in foods, such as kale and berries. 

What the study showed:

• Those with the highest flavonoid levels had a 48 percent lower risk of receiving an Alzheimer’s diagnosis than those in the bottom quintile.
• 28 people in the top flavanol group of 186 study members, or 15 percent, went on to develop Alzheimer’s.
• 54 of the 182 participants in the lowest quintile, or 30 percent, received such a diagnosis. 

The study’s takeaway is that a healthy diet that contains various fruits and vegetables is critical for continued health, especially brain health.

Further Research

Researchers delved deeper into the issue, evaluating risk reduction for the four surveyed flavonols: isorhamnetin, kaempferol, myricetin, and quercetine. People in the top quintile who consumed the most isorhamentin-rich foods, such asvpears, olive oil, wine, and tomato sauce had a 38% reduction risk to the lowest quintile participants.

The highest sources of kaempferol were in kale, beans, tea, spinach and broccoli, which brought about a 51% drop in risk. Tea, wine, kale, oranges and tomatoes provided lots of myricetin and lowered Alzheimer’s by 38%.

How Flavonols Make Changes

Flavonols biochemical composition allows them to stop inflammation and to scavenge free radicals in the blood and intestines to help prevent cellular damage. Some components of a healthy diet may be important in reducing the risk of dementia. People shouldn’t put too much stock in specific nutrients until more research is done to reduce the risk of dementia. Instead they should focus on eating a healthy diet.

Eat A Balanced Diet Opposed to Supplements

It might be easier to get your kaempferol from kale than to look for supplements that contain the molecules. Individual foods contain a multitude of vitamins, minerals, and bioactive substances that you might not get if you take multiple supplements.

Entrust of DeSoto: A Resident-centric Memory Care Community in Dallas, Texas

Entrust of DeSoto is a memory care community that puts resident well-being at the center of everything we do. We know that each person is unique. That’s why we offer a wide range of services and lifestyle options to nourish the body and create community.
We understand the importance of home cooked meals and nutrition for seniors and this attitude is reflected in our dining experience. If you or a loved one live near Dallas, Texas and need assisted living, contact Entrust of DeSoto today to learn about our 24-hour care and find out how we can help.