Have you started forgetting important dates and names? You're not the only one. According to Columbia University researchers, almost 10% of Americans aged 65 and older have dementia.
Dementia is characterized by cognitive difficulties that can affect your independence. Adjusting your diet for brain health while living in Los Angeles, CA, could help.
Unsure of which brain-boosting foods to add to your senior wellness meals? Read on to learn more!
Your brain represents approximately 2% of your body weight. It uses about 20% of the oxygen and calories consumed by your body.
Given your brain's large energy budget, it requires a variety of nutrients to perform optimally. Here are a few brain-boosting foods that can enhance your healthy aging diet.
According to an article published in the National Library of Medicine, factors that may reduce the risk of developing cognitive decline and dementia include:
Some nutrients can reduce oxidative stress and inflammation, which play a major role in initiating and progressing Alzheimer's disease. Nuts contain unsaturated fats, which are preferred for brain health.
Nuts that offer anti-inflammatory and antioxidant benefits include:
Nuts contain antioxidants like vitamin E, which may help protect cells from free radical damage. Some nuts and seeds contain magnesium, which benefits memory and learning.
An iron deficiency may contribute to impaired brain function and brain fog. Eating more nuts and seeds may benefit your brain health and cognitive function.
Consider creating a homemade trail mix using your favorite nuts and seeds. Otherwise, have a handful as a healthy snack between meals.
Eggs are rich in:
Vitamins B6 and B12 may help slow cognitive decline. They may reduce homocysteine levels, which are associated with dementia and Alzheimer's disease.
A folate and B12 deficiency may contribute to depression. Increasing your folate intake may help slow age-related mental diseases.
Choline helps the body create acetylcholine, a neurotransmitter. It helps regulate your memory and mood. Increasing your choline intake through brain-boosting foods may enhance your memory and cognitive function.
Try making a healthy omelet or frittata for breakfast. You can find more delicious meals through your senior living community's dining program.
Dark chocolate with high cocoa content offers antioxidants and minerals, including:
Dark chocolate's fatty acid profile also offers heart-healthy benefits. The antioxidants in dark chocolate may help your body fight against damaging free radicals. Otherwise, free radicals can cause oxidative stress, increasing your risk of developing diseases.
The antioxidants in dark chocolate may help:
High flavanol cocoa may improve blood flow to your brain, which may help improve verbal learning, memory, and attention. It could help you maintain your brain health as you age.
High vitamin C levels are associated with improved:
Vitamin C is an antioxidant that can help reduce free radical damage, which may help prevent cognitive decline. One orange will contain all the vitamin C you need for the day.
Berries are rich in helpful antioxidants, which may help:
Try mixing fruit into a delicious, nutritious smoothie for breakfast. Otherwise, explore your senior living community's dining program. You can discover senior wellness meals designed with brain health in mind.
Dark, leafy green vegetables are rich in nutrients, including:
Try mixing kale, arugula, and spinach to make a nutritious salad. These vegetables contain glucosinolates, which may help reduce cellular damage.
Add turmeric and broccoli to these vegetables to create a delicious stir-fry. Turmeric contains curcumin, which can cross the blood-brain barrier. It may help:
Broccoli is high in vitamin K. It helps the body form sphingolipids, a fatty acid that can benefit cognitive status and memory.
Fatty fish like salmon are high in omega-3 fatty acids and protein. Omega-3 fatty acids can boost blood flow to the brain, improving brain function. They help build membranes around cells.
Coffee and green tea are high in caffeine. Caffeine can increase alertness, which may enhance the brain's learning abilities.
Avoid drinking too much coffee, which may affect your sleep health. Failing to get enough sleep may affect your ability to function during the day.
Green tea is rich in antioxidants and L-theanine, which boosts GABA production. GABA can counteract caffeine's stimulating effects.
Consider making a few lifestyle changes in addition to developing a healthy aging diet. Here are a few memory-friendly habits to explore.
Explore your senior living community's wellness program for fitness classes. Staying active may help slow mental aging and enhance cognitive function.
Aim to get seven to nine hours of sleep each night. According to the American Brain Foundation, disturbed sleep increases the risk for neurodegenerative brain diseases. Sleep helps:
Planning and cooking senior wellness meals can take time. Instead, explore your senior living community's dining program. You can gain access to delicious, nutritious meals with cognitive nutrition in mind.
Don't let your cognitive health decline. Instead, prioritize your diet for brain health. Add these brain-boosting foods to your routine with help from your senior living community.
Look no further than The Watermark at Westwood Village for sophisticated senior living. We offer signature senior lifestyle programs, including healthy California cuisine, engaging excursions and activities, and amenities curated for elevated experiences.
Sharpen your cognitive abilities and enhance memory habits through our BrainCafe program. Contact us now to schedule your tour.