Diet for Brain Health: What Seniors in Frankenmuth Should Eat and Avoid
Have you talked to a doctor in Frankenmuth, MI, about your mental health? The National Institute on Aging reports that over 50% of patients with dementia didn't receive a clinical cognitive evaluation by a physician. Another study found that physicians were unaware of cognitive impairment in over 40% of their impaired patients.
Instead of waiting for a delayed diagnosis, take a proactive approach to cognitive support through nutrition. Adjusting your diet for brain health can keep you mentally sharp and energized.
Not sure which brain-boosting foods to add to your diet? Read on for our senior eating tips!
Fruits
Berries are high in anthocyanins. These plant compounds offer antioxidant and anti-inflammatory benefits. Antioxidants help the body fight against inflammation and oxidative stress, which may contribute to neurodegenerative diseases and aging.
Some antioxidants can accumulate in the brain. This may enhance communication between brain cells.
Oranges are high in vitamin C, which may help prevent mental decline. Having high levels of vitamin C in the blood is associated with improved:
- Decision speed
- Attention
- Focus
- Memory
You can find vitamin C in guava, strawberries, and kiwi. To add these brain-boosting foods to your diet, consider having a fruit salad for breakfast.
Fatty Fish
Fatty fish include:
- Salmon
- Sardines
- Trout
- Albacore tuna
- Herring
These fish are rich in omega-3 fatty acids, which help the brain build brain and nerve cells. Omega-3s are essential for memory and learning. Without enough, you could develop depression and other cognitive impairments.
Consuming foods rich in omega-3 fatty acids may help slow age-related mental decline. It could help prevent Alzheimer's disease, according to a study in the scientific journal Biomolecules.
Adding fish to your diet may increase brain matter. Brain matter contains nerve cells. This could benefit emotion regulation, decision-making, and memory.
If you're unfamiliar with cooking fish, explore your senior living community's dining program. You can explore different memory-friendly meals before discovering new favorites!
Vegetables
Broccoli is rich in vitamin K and antioxidants. It helps the body form sphingolipids, a fat packed into brain cells. Consuming foods rich in vitamin K may benefit your cognitive status and memory.
Try adding turmeric, garlic, and ginger to your vegetables for enhanced flavor. These ingredients can reduce inflammation by fighting oxidative stress.
Turmeric contains curcumin, which can cross the blood-brain barrier. It offers antioxidant and anti-inflammatory benefits, such as:
- Promoting brain cell growth
- Increasing serotonin and dopamine production (improving mood)
- Improving memory in Alzheimer's patients
Explore your senior living community's dining program for nutritious dishes featuring these ingredients. You can discover more creative ways to add these brain-boosting foods to your diet.
Coffee
Coffee contains antioxidants and caffeine, which could boost brain health. Caffeine affects the brain by:
- Sharpening alertness and attention
- Increasing "feel-good" neurotransmitters to enhance mood
- Blocking adenosine (which makes you feel sleepy)
Long-term consumption is associated with a reduced risk of neurological diseases, including Alzheimer's and Parkinson's. However, increasing your caffeine intake could affect your sleep health. Failing to get adequate sleep may affect:
- Attention
- Learning
- Memory
- Reacting
- Problem-solving
- Deciison-making
Consider consulting a doctor before drinking coffee. They may recommend green tea instead.
Dark Chocolate
Dark chocolate is high in cocoa, which offers brain-boosting benefits. It's rich in antioxidants, caffeine, and flavonoids.
Flavonoids offer antioxidant benefits, which can enhance memory. They could help slow age-related cognitive decline.
Eating dark chocolate may benefit your mood and improve your gut microbiome. Avoid consuming too much, though, especially brands with a high sugar content. Excessive sugar consumption can trigger inflammation.
According to the Centers for Disease Control and Prevention, regular physical activity can reduce your risk of cognitive decline. Consider adding other healthy aging habits to your routine, including exercising!
Explore your senior living community's wellness program or activities calendar for classes.
Eggs
Eggs provide the following nutrients:
- Folate
- Vitamin B6
- Vitamin B12
- Choline
Folate deficiency is common in seniors with dementia. Taking a supplement may help minimize age-related cognitive decline.
Talk to a doctor before adding supplements to your routine. They'll ensure you don't take supplements that may conflict with medications you're taking.
B vitamins may help slow the progression of mental decline. They lower homocysteine levels, which are linked with Alzheimer's and dementia.
Choline helps the body create a neurotransmitter that regulates our mood and memory. Increasing your intake may benefit your mental function and mood.
Nuts and Seeds
According to a review in the scientific journal Nutrients, nuts may help improve your heart health and lower your risk of neurological disease. Consuming more nuts may help lower the risk of cognitive decline in older adults. They're rich in:
- Antioxidants
- Vitamin E
- Healthy fats
Vitamin E is an antioxidant. It may help the body fight against free-radical damage, which can help slow mental decline. You can add nuts to your routine by having them as a snack.
Pumpkin seeds contain:
- Copper
- Iron
- Zinc
- Magnesium
- Antioxidants
Your body needs magnesium for memory and learning. Low levels are associated with neurological diseases.
Copper helps control nerve signals. An imbalance may increase your risk of Alzheimer's disease.
An iron deficiency may cause brain fog. It could impair your brain function.
Zinc deficiency is associated with Alzheimer's, Parkinson's, and depression. It plays a role in nerve signaling.
Green Tea
Green tea contains L-theanine, a compound that can cross the blood-brain barrier. This amino acid increases GABA activity, which may reduce anxiety. The caffeine in green tea may help improve alertness, brain function, and memory.
Enhance Your Diet for Brain Health
Following a balanced, nutritious diet for brain health can enhance focus, memory, and quality of life. Discover cognitive support through nutrition today!
Consider talking to a nutritionist before adding these brain-boosting foods to your routine. Look no further for help than our team at Winter Village in Frankenmuth, MI.
Our senior living community offers Independent Living with Supportive Services to give residents the independence they want and the support they need. Discover our spacious apartment homes, mouth-watering homestyle meals, and a packed calendar full of engaging events. Contact us now to schedule your tour.