What Are the 5 Worst Foods for Memory Loss in Seniors?

According to the BMJ, about 40% of people aged 65 and older have age-associated mental impairment. In the US, that’s about 16 million people.

About 10% will have mild cognitive impairment, with 15% developing Alzheimer’s annually. If you want to reduce your risk while living in Southport, NC, evaluate your diet.

What are the 5 worst foods for memory loss? Read on to find out before switching to a cognitive wellness diet!

What Are the 5 Worst Foods for Memory Loss?

As we age, we need fewer calories to maintain the same weight. Multiple changes can affect how our bodies digest and use food, changing our nutritional needs. For example:

• Muscle mass and strength deteriorate
• Physical activity levels drop
• People become less mobile

Aging bodies don’t absorb nutrients as efficiently. Choose nutrient-dense foods to ensure your body gets the vitamins and minerals it needs.

Unfortunately, according to a USDA analysis, less than half of Americans aged 71 and older meet the federal guidelines for healthy eating patterns. Less than 25% meet the requirements for fruits, vegetables, and dairy. Rates of food insecurity (limited or uncertain access to adequate food) have increased in the past 20 years.

As a result, more people are reaching for processed foods that harm brain health. Here are five foods to consider cutting from your diet to improve your memory.

1. Foods High in Trans Fat

Many packaged snack foods, frosting, and margarine are high in trans fats. Trans fats can:

• Raise “bad” cholesterol
• Lower “good” cholesterol
• Increase the risk of heart attack and stroke

According to the Mayo Clinic, a typical diet includes 20 to 35% of total daily calories from fat. Try to limit saturated fat to less than 10% of your total daily calories.

Elaidic acid is a common type of trans fat. The Hisayama Study, published in Neurology, indicates that older adults with the highest levels of elaidic acid in their blood were most likely to develop dementia.

Dairy products, including full-fat cheese and butter, are also high in saturated fat. Consider avoiding full-fat dairy, butter, and cheese as you develop your cognitive wellness diet. Low-fat dairy options are better for brain health.

Unsaturated fat is a healthier alternative. Food sources include:

• Fatty fish
• Almonds, walnuts, and other nuts
• Olive, soy, and sunflower oil
• Avocado

2. Sugary Snacks and Beverages

Reduce your intake of sugary snacks and beverages. Consuming excessive sugar could increase your risk of heart disease and type 2 diabetes. Developing type 2 diabetes could increase your risk of Alzheimer’s disease, according to a review on PubMed.

Many sugary drinks feature high-fructose corn syrup, which is 55% fructose and 45% glucose. A high fructose intake can increase your risk of:

• High blood fats
• High blood pressure
• Diabetes
• Arterial dysfunction
• Obesity

These are all aspects of metabolic syndrome and could increase your risk of developing dementia. High fructose intake may cause insulin resistance in the brain. It can also reduce brain function, learning, memory, and the formation of brain neurons.

Diet sodas and drinks with artificial sweeteners may not be the best alternatives. A study in the journal Stroke found that artificially sweetened soft drink consumption is associated with a higher risk of stroke and dementia.

Check your favorite syrups, marinades, and dressings for high-fructose corn syrup. It could increase your risk of declining brain performance and memory loss. Consider mixing your own instead.

3. Fried Foods

Eating fried and fatty foods, including French fries, could affect your thinking skills. Fried foods increase inflammation, which can damage vessels that send blood to the brain.

Try to avoid eating highly processed foods. They’re often high in added fats, salt, and sugar. These can include:

• Instant noodles
• Microwave popcorn
• Sweets
• Chips
• Store-bought sauces
• Ready-made meals

These foods are often low in nutrients and high in calories. Their nutrient composition may negatively affect the brain and contribute to the development of degenerative diseases. Try eating whole foods (including fruits and vegetables) instead.

4. Refined Carbohydrates

Refined carbs include highly processed grains and sugars. They have a high glycemic index, meaning the body digests them quickly. This can cause a spike in insulin and blood sugar levels.

Eating these foods may impair brain function and contribute to poor memory. They may cause inflammation of the hippocampus, the part of the brain associated with memory. Inflammation is a risk factor for Alzheimer’s disease, dementia, and other conditions.

Instead, reach for whole grains, including brown rice or whole wheat pasta.

5. Red Meat and Some Fish

Red meat is high in saturated fat. Instead, reach for lean poultry, beans, and fish for poultry.

Avoid eating fish that are high in mercury, including swordfish and ahi tuna. Mercury is a neurotoxin that may increase your risk of poor thinking skills and memory loss.

Senior Nutrition Tips

After cutting the above foods that harm brain health from your routine, consider making a few lifestyle changes. Here are a few tips that can enhance your brain health and quality of life.

Cognitive Wellness Diet

Explore your options for nutrition in assisted living. You can work with a nutritionist to develop a cognitive wellness diet that suits your specific dietary needs.

Relying on a dining program can help you avoid snacking on processed foods. Instead, you can discover nutritious, delicious dishes made with brain health in mind.

Exercise

Exercising regularly can promote blood flow. This may improve cognitive function and memory while reducing depression and anxiety.

Explore your senior living community’s wellness program for fun exercise classes.

Get Enough Sleep

Aim for seven to nine hours of sleep each night. Getting enough sleep can help you concentrate during the day. Otherwise, sleep deprivation may lead to memory issues.

Prioritize Memory-Friendly Eating

To recap, what are the 5 worst foods for memory loss? They’re often foods that are processed, trigger inflammation, or are full of sugar and fat. Instead of these five foods, focus on memory-friendly eating.

Discover TerraBella Southport, the best senior living community in Southport, NC. Our exclusive lifestyle programs, including Sensations Dining and Celebrations Activities & Events, can enhance your retirement.

Our proprietary SHINE® Memory Care Program is an evidence-based approach to helping seniors with memory loss. Contact us now to schedule a tour.