Diet for Brain Health: What Seniors at The Palms Should Eat and Avoid

Do you find yourself misplacing your keys or forgetting plans more often? You're not the only one. According to Columbia University researchers, about 10% of US adults aged 65 and older have dementia, while another 22% have mild cognitive impairment.

Neglecting your senior nutrition while living in Ventura, CA, could contribute to cognitive decline. Without a balanced diet for brain health, your brain won't receive the vitamins and minerals it needs to function.

What brain-boosting foods should you add to your routine for cognitive wellness? Read on to find out!

Brain-Boosting Foods

Your brain uses about 20% of the body's calories, according to an article in PNAS. It needs nutritious whole foods to function throughout the day. Here are a few ingredients to consider as you create your memory-supporting meals.

Coffee and Green Tea

The caffeine in coffee and green tea blocks adenosine, the chemical that makes you feel drowsy. Caffeine can boost alertness, potentially increasing the brain's capacity for processing information.

Caffeine may cause an increase in brain entropy (complex brain activity). High entropy allows the brain to process more information.

Caffeine is also rich in antioxidants, which protect the body from cellular free radical damage. According to a review in Practical Neurology, long-term coffee consumption is linked with a reduced risk of:

• Stroke
• Alzheimer's disease
• Cognitive decline
• Parkinson's disease

Green tea contains L-theanine. This amino acid can cross the blood-brain barrier to increase GABA production. GABA can help you feel relaxed while counteracting caffeine's stimulating effects.

Green tea is also rich in antioxidants and polyphenols. These plant compounds may protect the brain from mental decline.

Excessive caffeine may affect your sleep, which can affect cognitive function. Avoid increasing your caffeine intake.

Nuts and Seeds

Eating nuts may improve heart health markers. Maintaining a healthy heart could lower your risk of neurological disorders.

Nuts are rich in healthy fats and antioxidants, including vitamin E. The latter protects cells from free radical damage.

Pumpkin seeds are a great source of brain-boosting magnesium, zinc, iron, and copper. Magnesium benefits memory and learning, while zinc and copper help control nerve signals. An iron deficiency may cause brain fog and impaired function.

Walnuts also offer anti-inflammatory omega-3 fatty acids. Mix them with your favorite nuts and seeds to create your own trail mix.

Broccoli

Broccoli is rich in vitamin K, which is essential for forming sphingolipids. This fat is packed into brain cells and can benefit memory and cognitive status.

Eggs

Eggs are a good source of choline, folate, and vitamins B6 and B12.

The body uses choline to create the neurotransmitter acetylcholine. It regulates mood and memory. Higher choline intake from food may enhance mental function and memory.

The B vitamins may slow the progression of mental decline. They lower homocysteine levels, which are linked to Alzheimer's disease and dementia.

Folate could help minimize age-related mental decline. B12 is involved in brain chemical synthesis. Deficiencies in both are associated with depression.

Oranges

You can get all the vitamin C you need for the day from eating one orange. This antioxidant could help prevent mental decline. High vitamin C levels are associated with improvements in tasks involving:

• Attention
• Memory
• Focus
• Decision-making

Vitamin C can reduce free radicals that cause cellular damage. This may protect you from Alzheimer's disease and other conditions.

Dark Chocolate

Dark chocolate contains brain-boosting compounds, including antioxidants and flavonoids. Flavonoids are plant compounds with antioxidant properties. They may help slow age-related mental decline.

Fatty Fish

Fatty fish like tuna and salmon are rich in protein and omega-3 fatty acids. Omega-3s help build membranes around cells, improving the structure of neurons.

A diet high in omega-3s may increase blood flow to the brain. This could benefit cognition and brain function.

Berries

Berries are rich in flavonoid antioxidants that can ease inflammation and oxidative stress. These antioxidants may help:

• Improve communication between brain cells
• Reduce or delay age-related cognitive decline
• Increase plasticity to help brain cells form new connections
• Boost memory and learning
• Reduce inflammation throughout the body

Try mixing your favorite berries into a smoothie or using them to sweeten a bowl of oatmeal. You can find more meals and snacks through your senior living community's dining program.

Leafy Greens

Dark, leafy green vegetables have a high nutritional content. These include:

• Kale
• Arugula
• Spinach
• Collards

These vegetables are rich in vitamins A and C, fiber, and folate. Kale contains glucosinolates, which the body breaks down into isothiocyanate. It may reduce oxidative stress and cellular damage.

Consider mixing turmeric with your favorite vegetables. The active compound in turmeric is curcumin, which can cross the blood-brain barrier. Its antioxidant and anti-inflammatory properties may:

• Improve memory in people with Alzheimer's
• Help new brain cells grow
• Ease depression and anxiety symptoms

Healthy Aging Habits

As you improve your senior nutrition for cognitive wellness, consider making other lifestyle changes. Here are a few healthy aging habits that can benefit brain health.

Stay Active

Exercise regularly to improve blood flow. Staying active can improve cognitive function and slow mental aging. This may help you process information more effectively.

Explore your senior living community's wellness program for fitness classes.

Get Enough Sleep

Try to get seven to nine hours of sleep each night. Waking up well-rested will improve cognitive function throughout the day.

Consider Supplements

Talk to your doctor about adding supplements to your routine. These may include:

• Vitamin B
• Vitamin C
• Beta-carotene
• Magnesium
• Vitamin E
• Omega-3s

They'll determine if you have a vitamin deficiency to make personalized recommendations based on your needs.

Follow a Diet for Brain Health

Developing a diet for brain health will help you stay sharp and focused. Remember, you don't have to create these memory-supporting meals alone. Instead, consider moving into a senior living community in Ventura, CA.

The Palms at Bonaventure Senior Living offers tailored, award-winning programs, including our Vibrant Life® program,  Elevate® Dining, and Generations Memory Care. By offering comfort and convenience, our signature programs can help you live with vibrancy and dignity.

It's time to experience the best years of your life. Contact us now to schedule your tour.