According to SSM – Population Health, two out of three Americans experience cognitive impairment at an average age of 70. However, not all changes to our brains are bad.
Neuroplasticity is the brain’s ability to grow or reorganize neural networks. Functional changes can happen as we learn and develop new skills. Even your diet can affect your cognitive health.
What exactly is the connection between diet and neuroplasticity, and what mental wellness strategies can you use to improve your brain health? Read on to find out!
Diet and Neuroplasticity
Nutrition plays a role in supporting the changes our brains experience over time. Your body requires fuel to function and adapt. To support brain health and its capacity to adjust to these changes, you need the right vitamins and minerals.
Certain foods can:
- Support the creation and maintenance of neural connections
- Impact memory and learning
- Improve overall cognitive function
Recognizing this connection can help you prioritize foods that support senior cognitive care. Eating these foods will boost your brain’s ability to adapt to change.
For example, your brain may need to adapt after sustaining an injury (like a traumatic brain injury or stroke). These injuries can cause cell death and loss of neural pathways. Your brain’s capacity to change can help you recover.
The decline of cognitive abilities can occur with age. Though evidence is still emerging, nutrition may play a role in preventing cognitive decline. Factors that may reduce dementia risk include:
- Vegetable intake
- Increased cognitive activity
- A Mediterranean diet
The Mediterranean diet is rich in fruits and vegetables, which offer vitamins, minerals, and nutrients. This diet encourages people to eat healthy fats, including olive oil, nuts, and seeds. It also focuses on whole grains and lean proteins.
According to The Journals of Gerontology: Series A, the Mediterranean diet may:
- Promote weight loss
- Reduce your risk of premature death
- Help prevent type two diabetes, stroke, and heart attacks
You can nourish your body to improve brain function. Consider exploring your senior living community’s dining program. They may offer brain-healthy options that support neuroplasticity and cognitive health.
Foods for Brain Health
Your senior living community’s senior cognitive care and dining program can help you make informed adjustments to your diet. Here are some foods that may benefit your brain health.
Fatty Fish
Fatty fish are rich in omega-3 fatty acids, which offer anti-inflammatory benefits. Omega-3s may help prevent Alzheimer’s disease and slow age-related mental decline. About 60% of the brain is made of fat, and half of that is made of omega-3s.
Fatty fish rich in omega-3 fatty acids include:
- Sardines
- Salmon
- Trout
- Albacore tuna
- Hering
Broccoli
Broccoli is rich in vitamin K and antioxidants. Vitamin K helps the body form sphingolipids, a fat in our brain cells. A higher vitamin K intake may benefit cognitive status and memory.
Consider adding broccoli to your diet in a nutritious stir-fry, along with turmeric and ginger.
Turmeric
Turmeric contains curcumin, which can directly enter the brain. This anti-inflammatory compound may help:
- Increase serotonin and dopamine (improving your mood)
- Help the brain grow new cells
- Delay age-related mental decline
- Improve your memory
- Clear amyloid plaques that occur with Alzheimer’s disease
Pumpkin Seeds
Pumpkin seeds are rich in:
- Zinc
- Magnesium
- Copper
- Iron
Zinc and copper imbalances have been linked to neurological conditions, including Alzheimer’s. Magnesium is essential for memory and learning. An iron deficiency, on the other hand, may cause brain fog or impaired brain function.
Blueberries
Blueberries are high in anthocyanins; group compounds with antioxidant and anti-inflammatory properties. They protect against oxidative stress, which can contribute to neurodegenerative diseases and aging.
As you explore your senior living community’s dining program, consider adding blueberries to your diet as a snack or in smoothies. Other berries are also rich in antioxidants.
Green Tea
The caffeine in green tea may help improve:
- Performance
- Memory
- Focus
- Brain function
- Alertness
The L-theanine in amino acid that can cross the blood-brain barrier and increase GABA. GABA is a neurotransmitter that may help reduce anxiety.
Green tea is also rich in antioxidants and polyphenols. These compounds may help reduce your risk of neurodegenerative disease and protect the brain from cognitive decline.
Brain Health Tips
Your senior living community may offer senior cognitive care services to help reduce your risk of cognitive decline. Here are some brain health tips that may help.
Cognitive Exercises
Consider adding cognitive exercises and training to your routine, which may help slow cognitive aging. The Alzheimer’s Association estimates that delaying the onset of Alzheimer’s by five years with interventions may result in a 50% decrease in diagnoses.
You can stimulate your brain by:
- Reading
- Creating art
- Traveling and exploring
- Learning to play a new instrument
- Learning a new language
To boost memory, techniques like mnemonic devices, visualization, and active recall may help.
Exercise
Physical activity may help reduce neuron loss in key areas of the brain involved in memory. Exercise could also play a role in stimulating new neuron formation.
Aim to get at least 150 minutes of moderate-intensity cardio each week. Your senior living community may offer:
- Dancing
- Cycling
- Walking and hiking
- Water aerobics and swimming
- Weight lifting
Rest and Practice Mindfulness
Give yourself time to rest. Sleep plays a role in dendritic growth, which supports information transport between neurons. Improving these connections may encourage better brain plasticity.
As you explore these mental wellness strategies, consider adding meditation and mindfulness practices to your routine. Immerse yourself in the present instead of worrying about the past or present. This practice may foster brain neuroplasticity.
Improve Your Cognitive Health Today
To recap, what’s the connection between diet and cognitive health? Certain foods can promote positive brain neuroplasticity and offer neuroprotective properties. Consider exploring your senior living community’s dining program to make effective changes to your diet.
Your senior living community can offer more brain health tips and mental wellness strategies. At Greenwood Place Assisted Living & Memory Care, we develop personalized care plans for each resident.
Enhance your overall well-being with our diverse activities, comfortable living options, and engaging programs. Contact us now to schedule a tour in Marietta, GA.
