This Fruit May Help Prevent Fragility in Old Age, Study Says

Old age comes with many health challenges. It puts people at a higher risk for conditions like heart disease, type two diabetes, osteoporosis, and certain kinds of cancer. But overall, it makes people more frail. This fragility can make them weaker, slower, and get tired more easily. Frailty isn’t just a description of this state; it’s the name of a health condition. Fortunately, like heart disease and diabetes, a healthy lifestyle can help prevent it. In particular, a diet full of foods high in a plant compound called flavonoids. 

What is fragility in old age?

A person is considered frail if they lose weight without trying, and feel overall weak, tired, and lacking energy. The greatest risk factor for frailty is age; the older one gets the more likely they are to become frail. It can also come with diseases like diabetes or dementia, as well as a loss of muscle mass, and chronic conditions linked with inflammation and immune system activation. This fragility impedes daily functioning, making it difficult to get in and out of bed, get dressed, use the bathroom, etc. People can also experience trouble standing without help, reduced grip strength, exertion doing simple tasks, and slowed walking. 

Fortunately, a frail body can be strengthened with a healthy lifestyle and exercise (despite it being very difficult) and a diet high in protein and healthy calories. Additionally, a 2023 study from the American Journal of Clinical Nutrition found that a higher intake of flavonoids can lower the odds of onset frailty.

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What are flavonoids?

Flavonoids are compounds found in plant-based foods, and many studies show they are full of health benefits. Also, called vitamin P, polyphenols, and bioflavonoids, flavonoids help plants grow, fight infections, and attract pollinators. They are sometimes responsible for the bright colors of certain types of fruits and vegetables. 

So far, researchers have linked flavonoids to potential benefits such as preventing diseases like diabetes and cancer, lowering blood pressure, treating viruses, improving brain function, as well as managing chronic pain and inflammation. There’s still a lot to discover about flavonoids and how they interact with the human body, but the studies so far are very promising.

Types of flavonoids

There are six main classes of flavonoids: flavonols, isoflavones, flavones, flavanones, anthocyanins, and chalcones. However, the study focused on a flavonol called quercetin. Quercetin is a natural pigment with antioxidant properties that fight damage caused by free radicals in the body. This kind of damage is linked to chronic conditions like heart disease and cancer. Research indicates that quercetin may help protect the brain from degenerative disorders like dementia. 

The aforementioned study followed individuals from the Framingham Heart Study who had no frailty at the beginning of the analysis. They then took flavonoids regularly and were reevaluated 12 years later. The authors discovered that higher intake of flavonols, especially quercetin, was associated with lower odds of old age fragility, especially for those under the age of 60. 

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Fruits high in quercetin 

The authors conclude their study by advocating for further research on how flavonols or quercetin may help treat frailty. However, further research or not, most people can benefit from eating healthy fruits. So the next time you’re shopping, add these quercetin-rich fruits to your list.

• Tomatoes
• Blueberries
• Red apples
• Cherries 
• Red grapes
• Cranberries
• Raspberries 
• Yellow and green peppers
• Apricots

Foods high in flavonoids

While you’re at it, add more flavonoids to your overall diet. Although you can purchase flavonoid supplements, your body can process them more effectively when eaten in food, such as: 

• Red cabbage
• Onions
• Kale
• Parsley
• Green, oolong, and black tea
• Dark chocolate
• Red wine
• Soybeans like edamame, tofu, and tempeh 
• Citrus fruits like oranges, grapefruit, lemons, and limes

More ways to help fragility in old age

Diet is only one element of a healthy lifestyle. Exercise is another important factor, and unfortunately, that’s the most difficult thing for frail people to do. However, physical activity can help prevent and even reverse frailty.

Start by cutting back on sedentary habits such as sitting and watching TV, and replace them with hobbies that involve more movement such as gardening. Then begin a regime that involves cardiovascular exercise like speed walking, and resistance/weight training to preserve muscle mass. Exercise for at least half an hour daily for five days of the week at minimum.

This can be extremely difficult for adults already dealing with fragility, so work with a professional like a fitness instructor or physiotherapist to create a routine that can strengthen your body without putting it at risk of harm.

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