Diet for Brain Health: What Seniors Should Eat and Avoid
San Antonio is a tempting destination for anyone looking for a thriving, active retirement. It has a mild climate, scenic nature trails, and a friendly community. It is the perfect setup if you want somewhere to support your body and mind.
Looking after your mind - and brain health - is vital in later years, as current statistics show 22% of seniors have mild cognitive impairment. Diet also plays a crucial role in our mental faculties, and in this guide, we'll tell you how to adopt the best diet for brain health.
Aging and Brain Health: Getting the Right Nutrients
Scientists have discovered a lot about how nutrients support the body, and there is good news for those wanting to support brain health: plenty of vitamins and minerals can help.
Look for foods with these nutrients:
- Omega-3 fatty acids
- Antioxidants
- B-vitamins
- Vitamin E
All these nutrients offer a host of benefits to the brain, including lowering inflammation and supporting memory. Foods rich in these vitamins include oily fish like salmon, leafy greens, nuts, berries, and whole grains.
Ensuring these form the foundation of your diet is an excellent starting point for brain health, which is why nutrition is one of our most important goals when meal planning for our Sensations Dining at Discovery Village at Stone Oak.
Nutrition for Seniors: Top Foods for Memory
Keeping your brain strong will help you maintain your memory to fight the risk of cognitive decline as you age. There are some "superfoods" which are rich in the proper nutrients, and adding these to your diet is great for your memory. Here are some of the best:
- Blueberries
- Dark chocolate
- Turmeric
- Eggs
- Coffee
- Green tea
Keep a food diary as this will help you keep a check on what you are eating and whether it includes regular doses of superfoods. Think about simple combinations, like adding blueberries to your morning cereal, pancakes, or yogurt.
Foods to Avoid for Memory Health
Many health conditions are linked to a consistently poor diet. That's a diet which includes lots of processed foods and meals high in sugar, sodium, and unhealthy fats.
Try to minimize the following foods in your diet to support brain health:
- Sugary drinks like sodas
- Deep-fried foods like fried chicken
- Processed meats such as sausages
- Packaged snacks like cookies
- Trans fats like margarine
- Fast food
- Ready-made frozen foods
You'll notice that most of these foods are highly processed. So, if in doubt, try to avoid foods that have been through an intensive factory-based manufacturing process.
Staying Hydrated in Your Senior Years
It's easy to forget about water as a way of nourishing our bodies, but good hydration is critical to brain health. Dehydration can be a risk in your older years, especially on warm days. Early signs of dehydration can include poor concentration, fatigue, or even confusion.
Water helps our brains because it contributes to cell function and also helps to flush out toxins. Try to keep a bottle of water with you at all times, and add fruit or herbal teas as an extra drink during mealtimes. Water-rich foods like melon are also effective ways of rehydrating the body.
The Mediterranean Diet: Benefits for Brain Health
Nowadays, there is one diet that tends to win the most accolades from dietitians and nutritionists: the Mediterranean diet. If you haven't heard of this, it is inspired by the food habits of southern Mediterranean countries like Italy and Greece, and includes:
- Fresh fruits
- Whole grains
- Vegetables
- Olive oil
- Fish and chicken
- Nuts
The reason this diet is universally loved is that it's rich in good nutrients essential to our health, such as omega-3s and antioxidants. It's anti-inflammatory, so it's also a useful diet to follow if you want to boost your brain health. There are even studies that show a link between the Mediterranean diet and a lower risk of dementia.
Choosing Brain-Boosting Snacks
Snacking can often be a dangerous area with diets, as many convenient snacks tend to be heavily processed. If you can switch your regular snack habit to a more nutritious alternative, it's an easy way to help improve your cognitive health. Here are some easy ideas you can try:
- A handful of unsalted mixed nuts
- Plain yogurt with berries
- Sliced apple with almond or cashew butter
- Hummus with carrots
- Wholegrain crackers and cheese
These snacks are high in protein, so they will keep you full and prevent cravings that could lead to unhealthy choices later in the day. They're also rich in the nutrients you need for brain health, like antioxidants.
Choosing Wise Dishes When Dining Out
If you live in our friendly community at Discovery Village Stone Oak, you'll be blessed with a vast variety of fantastic restaurants nearby.
These are great for dining with a friend or for a family reunion. However, if you are conscious of making smart choices for brain health, focus on restaurants offering menus with nutrient-rich foods. Here are some suggestions:
- San Poke, offering fresh vegetables and fish in their poke dishes
- Cava, which offers customizable salads and grain bowls
- Playa Bowls, which is a nearby health food restaurant
Always ask your server if you are unsure about the ingredients. If you like the look of a menu item but it doesn't seem healthy, you can always request small swaps like a side salad instead of fries.
Talking to a Doctor About Nutrition and Memory Changes
If you notice any changes to memory or cognitive functions, it's essential to speak to a doctor. They may be able to recommend a specific diet to help reduce brain fog and ease the symptoms.
If your issues are more persistent, your doctor might recommend further tests to rule out cognitive diseases such as Alzheimer's.
Cognitive Wellness in Your Later Years: Finding the Best Diet for Brain Health
Choosing the right diet for brain health is a simple and proactive way you can look after yourself in your later years. Use these tips to help you choose brain-boosting foods.
Being in the right environment is crucial to making sound decisions about your health, so take a moment to learn more about what Discovery Village at Stone Oak can offer. With scenic green spaces, nutritious chef-prepared meals, and organized wellness programs, we have what you need to thrive in your senior years.