Ways to Slower Rate Of Cognitive Decline – Do Flavonols Delay Cognitive Decline?

An article that just came out in the journal Neurology might catch your attention if you’re seeking for ways to slower rate of cognitive decline and how Flavonols delay cognitive decline.

This is due to studies showing that older persons’ consumption of flavonols, a substance present in fruits, vegetables, and tea, was linked to a slower rate of cognitive decline.

The Rush Memory and Aging Project, run by researchers at Rush University Medical Center in Chicago, included 961 people between the ages of 60 and 100 who were dementia-free. The Rush Memory and Aging Project is a protracted investigation created to evaluate memory and mobility in later life.

One class of flavonoid that attracted attention from researchers was flavonols. Flavonoids are organic substances found in plants that have positive health effects. It has been demonstrated that flavonols act as antioxidants and decrease inflammation.

Flavonoids, including flavonols, can be divided into six main groups.

A food frequency questionnaire was used to assess the diet of the study subjects. Researchers also evaluated cognitive performance and overall cognition using roughly 19 different standardized tests. The data they gathered included measurements of flavonol consumption.

A variety of memory types were evaluated, including:

• Long-term memory of earlier experiences Also referred to as episodic memory.
• Focusing on factual and conceptual information, semantic memory
• Visual-spatial skills, or the capacity to understand spatial relationships
• Perceptual quickness, or the capacity to quickly process visual data
• Working memory, a sort of memory that is used to store information temporarily.

Four different flavonol types were also the subject of the investigation, including:

• Kaemferol
• Quercetin
• Myricetin
• Isorhamnetin

Researchers made adjustments for variables that are frequently linked to cognitive decline, including:

• Age Factor
• Education
• Taking part in activities that stimulate the mind
• Physical exercise
• Sex Status
• Smoking

Also Read: Dementia And Music: Benefits Of Music For Dementia Patients

Factors that are often associated with cognitive decline

There are many factors that are often associated with cognitive decline, including aging, genetics, lifestyle factors, and chronic medical conditions. As we age, it is natural for our cognitive function to decline to some degree. This can include things like memory, attention, and problem-solving abilities. However, there are also other factors that can contribute to cognitive decline, such as a lack of mental stimulation, chronic stress, poor sleep, and a sedentary lifestyle. Certain medical conditions, such as heart disease, diabetes, and stroke, can also increase the risk of cognitive decline.

The Findings: Do Flavonols Delay Cognitive Aging?

There is some proof that the antioxidant flavonols, which are present in a number of fruits and vegetables, may aid delay cognitive decline.

To fully comprehend the impact of flavonols on cognitive health, more research is necessary. Flavonols may aid in memory enhancement and offer protection against neurodegenerative conditions like Alzheimer’s, according to certain research. A diet high in fruits and vegetables is generally considered to be beneficial for cognitive function and may help prevent cognitive deterioration.

• The biggest level of reduction was observed in those who consumed the most flavonols, which is equal to seven servings of dark leafy greens per week.
• The cognitive score of those who consumed flavonols frequently actually declined 0.4 units more slowly every decade than did those who consumed the least amount.
• The flavonol kaempferol, which may be found in dark leafy greens and herbs like dill and chives, had a particularly noticeable effect.
• Myricetin, another flavonol that appeared to have the largest beneficial effect on memory, was linked to a 0.3 unit per decade slower decline than individuals who consumed the least quantity of flavonols. Dark-colored berries are among the foods and vegetables that contain myricetin.
• A 0.2 unit per decade slower rate of decline was linked to quercetin. Quercetin can be found in berries, apples, citrus fruits, red wine, tea, and other foods and beverages.
• The flavonol isorhamnetin was not found to have an effect on memory.

The study’s findings held up even after controlling for other memory-affecting variables like age and education.

Health Advantages of Flavonoids

Do you intend to consume more foods high in flavonols and other flavonoid components now that you are aware of this study?

If the answer is yes, you may boost both your memory and obtain antioxidant and anti-inflammatory advantages.

Here is a guide to the foods you should eat to reap the benefits of flavonoids:

• Apples
• Beans
• Cherry and berry fruits
• Belgian spuds
• Citrus fruits with cauliflower
• Dark-colored leaves, like kale
• Onions
• Peaches
• Fresh spinach
• A red wine
• The sweet potato
• Tea
• Tomatoes
• Winter squash

Due to the variety of flavonoids available, tracking consumption can be challenging. The ideal strategy is to eat a mix of fruits and vegetables, aiming for the suggested five servings of each every day. Enjoy a variety of these nutritious foods and drinks for greater overall health as well as a potential improvement in your brain wellness.

Bonus: Ways to Slower Rate Of Cognitive Decline

Here are a few ways that may help slow the rate of cognitive decline:

1. Stay physically active: Regular exercise has been shown to improve cognitive function and reduce the risk of cognitive decline.
2. Eat a healthy diet: A balanced diet that is rich in fruits, vegetables, whole grains, and healthy fats can provide the nutrients your brain needs to function at its best.
3. Stay mentally active: Engaging in mentally stimulating activities, such as puzzles, games, and learning new skills, can help keep your brain active and may slow cognitive decline.
4. Stay socially active: Maintaining social connections and participating in social activities can help improve your mood and cognitive function.
5. Get enough sleep: Sleep is essential for brain health. Lack of sleep can impair cognitive function and increase the risk of cognitive decline.
6. Reduce stress: Chronic stress can damage the brain and lead to cognitive decline. Engaging in stress-reducing activities, such as meditation or yoga, can help protect against cognitive decline.
7. Avoid alcohol and drug abuse: Excessive alcohol consumption and drug abuse can damage the brain and increase the risk of cognitive decline.
8. See a doctor regularly: Regular check-ups with your doctor can help identify any underlying medical conditions that may contribute to cognitive decline. Your doctor may also be able to recommend treatments or lifestyle changes that can help slow the rate of cognitive decline.