We know that our physical health can be impacted significantly by our diet. But did you know that your diet also plays a large role in your brain health? While there is no magic formula to prevent changes to brain health as we age, there are some ways we can adjust our diets to promote better brain function and slow the profession of age-related decline.
Senior Brain Health: How the Brain Changes as We Age
As we get older, our brains and bodies naturally change. However, there are numerous factors that can impact the significance of those changes. Some of the most common changes your brain may experience over time include:
- Changes to brain mass. By age six, our brain has undergone a significant transformation, increasing its volume to about 90% of what it will be in adulthood. The brain’s next transformation begins in our 30s and 40s, when it begins to shrink, especially in the frontal lobes, which is the area of the brain responsible for cognitive function.
- Altered synaptic connections. According to Texas A&M Health, your brain’s synapses, which make the connections between the brain and the rest of the body, can begin to weaken as we age. This may have negative effects on both overall cognitive abilities and motor function.
- Fewer neurotransmitter systems. Lowered levels of serotonin, dopamine, and acetylcholine in the body are caused by a reduced capacity for the brain to deliver chemical messages. This can result in an increased likelihood of depression, as well as issues with memory.
Brain Health and Diet: How Are They Related?
Fortunately, regular attention to both diet and exercise has been shown to help proactively slow cognitive decline in seniors. Diet changes, in particular, can have a dramatic effect. In fact, eating certain foods while avoiding others has been shown to slow the aging of the brain by 7.5 years.
The brain is working 24/7 and needs the right fuel to function at an optimal level. If you’ve ever noticed that your attention “perks up” after a midday snack, you’ve likely encountered this phenomenon.
Brain Healthy Foods for Improved Cognitive Ability
Recently, university researchers determined that two diets—the DASH diet and the Mediterranean diet—could be merged to produce positive effects on cognitive function. They combined aspects of these diets to create the MIND diet, which emphasizes foods that promote brain health. The diet also incorporates nutrient-rich foods that improve memory, many of which also support holistic physical wellness. Some of these foods include:
- Green, leafy vegetables. Vegetables of any kind promote good health, but leafy greens in particular are packed with nutrients linked to brain health. This includes vitamin E, carotenoids, folate, and flavonoids. And it only takes one serving a day to start seeing benefits.
- Raw and dry-roasted nuts. Packed with fat-soluble vitamin E, almonds, walnuts, cashews, and peanuts make great brain-healthy snacks. Stick to unsalted nuts to avoid the sodium, and avoid flavored mixes that may contain additives such as oils and sweeteners.
- Abundant berries. Berries are packed with vitamin C, but eating strawberries and blueberries in particular has been shown to slow the rate of cognitive decline.
- Reduce meat intake and enjoy more fish. Along with increasing your consumption of brain foods for seniors, you’ll also want to try reducing your red meat intake and look for alternative protein sources such as beans, lentils, and tofu. You should also consider putting fish on the menu at least once a week, as one study showed that adults 65 and older who did so scored better on cognitive tasks.
- Enjoy more olive oil and less butter. Olive oil has been shown to have many benefits. It’s packed with antioxidants and includes many anti-inflammatory properties. Studies also show that diets rich in olive oil can benefit brain function.
While adjustments to diet may feel prescriptive, it can help to shift the way you are framing these changes. Instead of focusing on foods you “can’t” eat, focus on eating more of the brain-healthy foods above that you “get” to eat. Your brain could very well reap the benefits.
Eat Well at Harbour’s Edge
At Harbour’s Edge, a sophisticated retirement community in Delray Beach, Florida, our world-class chefs prepare five-star meals packed with flavor and nutrition. Dining choices – from table service meals to our signature smoothies – are thoughtfully prepared with fresh ingredients and packed with nutrition. Here, residents enjoy all the good life has to offer, including a schedule packed with activities, a custom wellness plan, and all the amenities one could wish for. With access to on-site health services just steps away, our community promotes wellness at every level. Contact us to learn more about lifestyle options at Harbour’s Edge.
