In recent years, a number of studies have shown that clean living, exercise, sleep, and 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 do Studies Prove

There are benefits to using dietary measures to maintain a healthy cognitive function. 

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.

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.

Flavonols Altering Alzheimer’s

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%.

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 bio-active substances that you might not get if you take multiple supplements.

oughly 90% of American adults do not eat enough fruits and vegetables, but many are trying to make up for it by popping pills. According to the Council for Responsible Nutrition, 75% of U.S. adults take a dietary supplement of some kind. Multivitamins, many people believe, are a one-step way to get the nutrients they need.

Nutrients consumed via supplements do not improve health and longevity as effectively as those consumed through foods, according to the study. While getting the right nutrients in the right quantities from food was associated with a longer life, the same wasn’t true for nutrients from supplements.

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Reno Valley is an assisted living and retirement community that makes living independently, while at the same time feeling safe and secure, a reality. We strive to provide the best quality of life for all residents including those suffering from loneliness and depression.

We offer a comprehensive activity program that includes both physical and social activities to encourage emotional well-being. Our staff is trained to assist those with depression. If you or a loved one are considering assisted living, contact Reno Valley today to learn more about our services or tour our community.