Do you often forget things these days? As an individual ages, cognitive health becomes a critical concern. Aging comes with changes in the brain that lead to cognitive decline.
From memory loss to dementia, an aging brain goes through various issues. Alzheimer’s Association states that around 6.9 million seniors have Alzheimer’s. While one cannot avoid cognitive decline, diet can play a vital role in keeping it functional.
Do you want to know the relationship between food and memory? In this article, join us as we explain how diet affects your cognitive health.
Diet in Cognitive Health
For seniors in Portage, knowing the relationship between food and memory is crucial to preserving their cognitive abilities.
How does diet impact the brain? Regardless of age, consuming nutritious foods influences the brain structure and function by providing necessary nutrients. High-quality foods fuel cognitive processes and protect against inflammation and oxidative stress.
Oxidative stress stems from a disparity between antioxidants and free radicals. As a result, it leads to cellular damage, contributes to aging, and develops diseases.
On the other hand, inflammation in the brain damages neurons and interferes with communication between brain cells. Thus, contributing to cognitive decline.
To counter the effects of these processes, seniors must incorporate a healthy diet. They must consume food rich in anti-inflammatory and antioxidant nutrients.
Foods for Cognitive Health
With the relationship between nutrition and brain function, you and your loved ones should consume nutritious foods. Seniors in Portage must consider the following foods for cognitive health. To enjoy a good quality of life, incorporate them into your diet!
1. Leafy Green Vegetables
Without leafy green vegetables, a healthy diet is incomplete. They bring in vitamins, minerals, and fiber to the body. Moreover, leafy vegetables are low in calories.
If you eat leafy green vegetables, you can enjoy many health benefits. This includes reducing the risk of heart disease, high blood pressure, and obesity.
What are the leafy green vegetables that can boost cognitive function? For seniors in Portage, they can add the following leafy green vegetables to their diets:
- Cabbage
- Collard Greens
- Kale
- Spinach
- Swiss Chard
The greens are rich in vitamin K, folate, and beta-carotene, which slows cognitive decline. In fact, a study claims that seniors who consume greens show a slow rate of declining brain health.
For a healthy diet, you can add these greens in smoothies, and salads, or serve as a side dish. Many local stores in Portage offer fresh produce, making it accessible for everyone.
2. Fatty Fish
One of the foods that promote healthy aging is fatty fish. From salmon to sardines to mackerel, these are all rich in omega-3 fatty acids. They contain docosahexaenoic acid (DHA), an essential for cognitive health.
How does DHA work? This omega-3 fatty acid supports brain cell structure and helps reduce inflammation. Regular consumption of DHA can improve your memory and minimize the risk of dementia.
To supply your body with omega-3 fatty acids, add two servings of fish per week to your diet. You can steam, broil, or grill the fatty fish, depending on your preferences. If dietary restrictions limit fish consumption, take fish oil supplements as an alternative.
3. Berries
To protect yourself against inflammation and oxidative stress, you need foods with flavonoids. It is a plant compound that carries anti-inflammatory and antioxidant properties.
With regular consumption, you can improve brain health. Some foods rich in flavonoids are berries such as blackberries, cherries, and raspberries. Aside from berries, you can get flavonoids from citrus fruits, dark chocolate, and soybeans.
Incorporate berries into your diet by adding some to your breakfast cereals. You can mix it with your yogurt as well. To ensure you get the nutrients you need, get the fresh ones from your local market.
4. Nuts, Seeds, and Legumes
For a range of options, add nuts, seeds, and legumes to your brain health diet. They contain omega-3 fatty acids and antioxidants. Aside from these, they carry other nutrients, such as vitamin E, magnesium, and zinc.
To get these benefits, you can add the following nuts, seeds, and legumes into your diet:
- Almonds
- Walnuts
- Soybeans
- Lentils
- Peas
These are foods that can minimize the risk of Alzheimer’s disease. For instance, walnuts contain omega-3 fatty acids, which protect the brain from inflammation.
You can consume nuts, seeds, and legumes as snacks or added into dishes. For seniors, keep a mix of these foods at hand for an easy, brain-boosting snack option.
5. Whole Grains
Aside from keeping your cholesterol levels low, fiber can boost cognitive function. A study reveals people who consumed the most fiber exhibited low rates of dementia. With this, it is ideal for seniors to add fiber-rich foods to their diets, such as whole grains.
Some whole grains include:
- Brown rice
- Corn
- Oats
- Quinoa
- Whole wheat
Whole grains provide a steady source of glucose, which is the primary energy supply of the brain. The fiber in these foods supports gut health and the gut-brain connection.
The slow release of glucose helps maintain stable energy levels, preventing mental fatigue. For seniors, replace refined grains with whole grains to improve brain health.
Tips for Seniors in Portage
For seniors in Portage, maintaining cognitive health is simple. Here are some tips you can follow:
- Plan balanced meals by including different nutrient-dense foods
- Prepare meals using fresh, whole ingredients to ensure your nutrient intake
- Practice healthy eating for cognition as it yields better results than occasional healthy meals
If you are staying in an assisted living community, you can ask the staff members to help you prepare your meals.
Food and Memory: How Does Diet Impact Cognitive Health?
Knowing the relationship between food and memory is crucial for seniors in Portage. With the risk of age-related cognitive decline, having a brain-boosting diet is ideal. It can protect your brain’s health and function.
Are you having trouble with cooking nutritious food? In Rittenhouse Village at Portage, residents enjoy dishes with natural ingredients that are good for their health. You can ask about our services and programs by contacting us here!
