According to UCLA Health, approximately two out of three Americans experience some level of cognitive decline by age 70. This may include difficulty concentrating, remembering, or learning new things. Cognitive decline could affect your mood, functionality, and quality of life as a senior in Shelby, NC.

Instead of letting your memory slip away, try adjusting your diet for brain health. Improving your senior cognitive nutrition with whole foods could benefit your memory, mood, and more.

Not sure where to start? Read on to discover the best foods for memory support!

Senior Cognitive Nutrition

Before adjusting your diet, it helps to understand how nutrition and cognition are connected. Over 100 million nerve cells line our gastrointestinal tract, creating the enteric nervous system (ENS).

This system controls digestion. For example, it releases enzymes to break down food while encouraging blood flow to support nutrient absorption.

The ENS also communicates with the brain, creating the brain-gut connection. Irritation in the gastrointestinal system could affect memory, mood, and thinking skills. It could cause mood changes, including depression and anxiety.

Communication between the gut and brain could affect:

Food preferences and cravings
Digestion
Behavior
Immunity
Food sensitivities and intolerances
Metabolism
Pain sensitivity
Gut motility
Cognitive function
Hunger and satiety
Stress
Mood

Neurotransmitters and the Gut

According to a review article in Signal Transduction and Targeted Therapy, gut microbiota can produce or stimulate neurotransmitters, including:

Serotonin
Dopamine
GAMA

Neurotransmitters send messages between the brain and the gut. They can affect our mood, appetite, and sleep. Human studies demonstrated the involvement of gut microbiota in social behavior, performance, and motivation.

A neurotransmitter imbalance could increase the risk of mental health and neurological disorders, including Parkinson’s disease. According to Harvard Health, about 95% of serotonin is produced in the gastrointestinal tract. Gut bacteria could affect serotonin production.

Eating certain foods can promote the production of “good” bacteria. These bacteria may help reduce inflammation, which can otherwise cause cellular damage.

Instead, good bacteria may help:

Improve nutrient absorption
Protect the intestinal lining
Enhance the intestinal microbiome

Since there’s a connection between your brain and gut, eating a healthy diet could enhance cognitive function.

Foods for Memory Support

Consider following the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets. Combined, they’re known as the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND). The MIND diet may help reduce your risk of Alzheimer’s disease.

The MIND diet features:

Green, leafy vegetables
Berries
Nuts and seeds
Olive oil
Fish
Whole grains
Poultry
Beans

Try to limit your intake of sweets, fried foods, red meat, and dairy. These foods may trigger inflammation. According to the journal Alzheimer’s and Dementia, diets high in trans fats may increase the risk of heart and Alzheimer’s disease.

Consult a doctor before making changes to your diet. They’ll help you develop a dementia prevention diet with your specific nutritional needs in mind. Here are some foods for memory support to consider.

Fruits and Vegetables

A review in the journal Foods cites fruit and vegetable intake with:

A greater capacity to neutralize free radicals
Anti-inflammatory benefits
Neuroprotective effects
Memory and cognitive benefits

Consuming fruits and vegetables is related to better aging conditions and lowered risk of chronic disease and mental illness. Recent publications associate whole foods like fruit with decreased risk of cognitive impairment.

For example, blueberries are rich in free radical-fighting antioxidants. They may help protect the brain from cellular damage and oxidative stress.

Red, orange, and yellow fruits like tomatoes are high in lycopene, an antioxidant. It reduces oxidative stress. Oranges also contain vitamin C, an antioxidant that may benefit memory, attention, and focus.

Vegetables like broccoli are rich in vitamin K, which helps the body create brain-boosting fats. Try mixing vegetables with turmeric, which is rich in curcumin. This plant compound may help:

Encourage brain cell growth
Ease anxiety and depression
Improve your mood

For help adding these foods for memory support to your routine, explore your senior living community’s dining program. You can discover delicious, healthy meals that include these ingredients.

Fatty Fish

Fatty fish like tuna and salmon are rich in omega-3 fatty acids. The brain requires omega-3s for building new cells.

If you don’t like fish, consider adding an omega-3 supplement to your routine. It could help slow age-related mental decline and prevent Alzheimer’s. Consult a doctor before adding new supplements to your regimen.

Whole Grains

Instead of eating complex carbs like bread and pastries, add more whole grains to your diet. They offer vitamin E, an antioxidant. Whole grains include:

Barley
Oatmeal
Brown rice
Bulgur wheat

Nuts and Seeds

Nuts and seeds are rich in vitamin E, antioxidants, and omega-3 fatty acids. According to this study, a long-term intake of nuts is linked to better brain function in older adults.

Add a mix of nuts to your diet, such as hazelnuts, almonds, and sunflower seeds. As a rich source of antioxidants, they may protect cells from oxidative stress to support improved brain health.

Dark Chocolate

Dark chocolate is rich in:

Caffeine
Flavonoids
Antioxidants

These plant compounds may slow age-related mental decline. They could improve your mood by stimulating serotonin production.

Healthy Brain Aging Tips

Improving senior cognitive nutrition is only the first step toward better brain health. Here are some healthy brain aging tips to consider.

Meal Planning in Assisted Living

Rely on your senior living community’s dining program to make informed adjustments to your diet. Planning meals can help you avoid sugary snacks or impulse buys.

Get Enough Sleep

Aim for seven to nine hours of sleep each night. Getting adequate sleep can improve brain performance and focus.

Exercise Regularly

Explore your senior living community’s wellness program for exercise classes. Exercising can improve brain flow, enhancing cognitive function.

Develop a Diet for Brain Health

Curating a diet for brain health can improve your focus, mood, and more. Remember, you don’t have to apply these healthy brain aging tips alone. Instead, rely on your senior living community’s exclusive programs for help.

Look no further than TerraBella Shelby, the best senior living community in Shelby, NC. Our Senior Assisted Living option focuses on resident-centered care and 24/7 attention.

Enjoy Sensations Dining, Celebrations Activities & Events, and the rest of our exclusive senior living programs to enhance your quality of life. Contact us to schedule your tour.