Diet for Brain Health: What Foods Support Memory in Seniors
Have you started forgetting your phone, keys, even a loved one's face or voice? You're not alone. According to SSM - Population Health, approximately two out of three Americans experience some level of cognitive impairment at an average age of 70 years.
Planning a diet for brain health can help you remain mentally sharp while living in beautiful Santa Barbara, CA. By fueling your brain with the right vitamins and minerals, you may boost cognitive function.
Not sure which brain-boosting foods to choose? Read on for our tips on nutrition in aging seniors!
Brain-Boosting Foods
According to an article in PNAS, the brain accounts for about 20% of the oxygen and calories consumed by the body. A healthy brain requires vitamins and minerals to:
- Reduce cellular stress and inflammation
- Build and repair brain cells
- Focus
- Make decisions
There's also a brain in your gut. The enteric nervous system (ENS) comprises over 100 million nervous cells that line the walls of the digestive system. It sends signals to your central nervous system (CNS).
Activity in the digestive system may affect memory and thinking. The bacteria (microbiota) in the nervous system may interact with hormones and nerve signals to communicate with your brain.
These brain-boosting foods may benefit your digestive health and cognitive abilities. Here are a few foods for memory wellness.
Fruits and Vegetables
According to research published in J Agric Food Chem, eating blueberries may help improve or delay short-term memory loss. Colorful fruits and vegetables contain plant compounds called anthocyanins. They have anti-inflammatory and protective properties.
Antioxidants fight against oxidative stress, an imbalance between free radicals and antioxidants that can contribute to aging and health problems. Oxidative stress may contribute to Alzheimer's disease, cancer, and heart disease.
According to research in Advances in Nutrition, the antioxidants in blueberries may accumulate in the brain. This could encourage enhanced communication between brain cells.
Oranges are high in vitamin C, a powerful antioxidant. High levels of vitamin C in the blood are associated with improvements in tasks involving:
- Decision-making
- Memory
- Attention
- Focus
Vitamin C supports brain health. It could offer protection from anxiety, Alzheimer's disease, and major depressive disorder. Strawberries, tomatoes, and guava are also rich in vitamin C.
Broccoli is packed with plant compounds, including antioxidants. Its high vitamin K content could improve memory and cognitive status. Vitamin K also helps the body form sphingolipids, a fat found in the brain.
The sulforaphane in broccoli may provide antioxidant and anti-inflammatory benefits that can protect the brain from damage.
Explore your senior living community's dining program to add these brain-boosting foods to your diet. You can discover delicious, nutritious dishes without worrying about meal prepping or cleaning. Instead, you can sit back, relax, and enjoy a homestyle meal.
Nuts and Seeds
According to a study published by Frontiers in Aging Neuroscience, adding nuts to your diet could lower your risk of cognitive decline. Nuts contain:
- Vitamin E
- Healthy fats
- Antioxidants
Vitamin E is an antioxidant that protects cells from free radical damage. Its protective properties could help slow mental decline.
Pumpkin seeds contain magnesium, copper, zinc, and iron. Magnesium is essential for memory and learning, while copper and zinc help control nerve signals. Deficiencies in these minerals could increase your risk of neurological conditions, including Alzheimer's.
Walnuts contain omega-3 fatty acids, which offer anti-inflammatory benefits. Consider making trail mix for your next hike or social outing. You can find upcoming events on your senior living community's activities calendar.
Coffee and Green Tea
Coffee and green tea contain caffeine and antioxidants that may support brain health. Caffeine can block adenosine, a neurotransmitter that can make you sleepy. It may help boost feel-good neurotransmitters, like dopamine, to improve your mood.
Drinking coffee long-term may reduce your risk of neurological diseases. In one study, drinking three to four cups daily created the largest reduced risk.
If you react badly to coffee, switch to green tea instead. Green tea contains L-theanine, an amino acid that can increase GABA activity. GABA is a neurotransmitter that can ease anxiety.
Green tea is rich in antioxidants and polyphenols that may reduce the risk of neurodegenerative diseases. It may improve memory while protecting the brain from damage.
Dark Chocolate
Dark chocolate could improve your mood and gut microbiome diversity. It contains flavonoids, antioxidants, and caffeine to enhance your brain health.
Flavonoids are plant-based antioxidants. They may help slow age-related cognitive decline and improve memory.
Fatty Fish
Fatty fish are rich in omega-3 fatty acids, which may help slow age-related mental decline. Over half of the brain is made of fat, with half of that comprised of omega-3 fatty acids.
Omega-3s offer anti-inflammatory benefits. Eating fish could also increase gray matter (which contains cells that control memory and decision-making) in the brain.
Eggs
Eggs are rich in folate, B12, and choline. Folate deficiency is common in seniors with dementia, while folate and B12 deficiencies are linked to depression.
Choline helps the body create acetylcholine, a neurotransmitter that helps with memory and mood. A higher choline intake may improve your mental function.
Memory Wellness
As you create your Alzheimer's prevention diet, consider taking a holistic approach to memory wellness. Here are a few lifestyle changes that may help.
Get Enough Sleep
A good night's sleep can improve your brain's functionality and ability to adapt. It could help you:
- Process memories
- Clear waste products
- Learn more efficiently
Aim for seven to nine hours of sleep each night.
Exercise Regularly
Exercising regularly can slow the mental aging process. It can keep your brain sharp and improve cognitive function.
Explore your senior living community's wellness program for fitness classes. You can find engaging activities to enjoy with friends.
Request Cognitive Support
Talk to your senior living community about cognitive support services. Their memory wellness program can help you make informed changes to your lifestyle with cognitive function in mind.
Create Your Diet for Brain Health
Curate a diet for brain health to stay mentally sharp as you age. Remember, moving into a senior living community can provide additional resources.
Look no further than Oak Cottage of Santa Barbara, one of the finest senior living communities in California. We specialize in Alzheimer's and dementia care.
Enjoy our signature programs, Vibrant Life® and Elevate® dining. We provide residents with a unique, relaxing lifestyle. Contact us now to schedule a tour.