Memory loss is a very real and great concern for many senior citizens. Conditions like Dementia and Alzheimer’s can significantly bring down the quality of life during later years of life. It’s a sad reality that many have to live out.

To make things worse, there’s no cure for the majority of memory issues. At best, you can manage the symptoms and stop it from progressing. On the plus side though, you can take several preventive measures; the most important one being – consuming the right kind of diet rich in brain foods.

If you are planning on sending your loved ones to senior living communities, make sure that the menu there incorporates healthy brain foods which we talk about in this post.

The Basics of Nutrition

As such, there’s no particular diet for dementia patients. The majority of rules and principles of nutrition are pretty much the same regardless of whether you have dementia or some other health issue.

With that said, make sure your meal plans stick with the following rules:

• Include a rainbow of fruits and vegetables. The more colorful the platter, the better. Stick with healthy fats, whole grains, and lean proteins.
• Stick with appropriate portion sizes
• Avoid sugar and artificial sweeteners, especially in beverages.
• Maintain adequate levels of hydration by drinking regularly throughout the date
• Cut back on caffeine, cholesterol-rich foods, and saturated fats.
• Cut back on salt

If your parents live in assisted living centers, make sure to talk with a physician to see if any of the foods might interact with the medications they may be on.

Best Food Options for Older Adults

Green Leafy Vegetables

Stick with a variety of green leafy vegetables like mustard greens, green salad, turnip greens, collard, kale, and spinach. Green vegetables are high in B9 and folate which reduces symptoms of depression and also improves cognitive functioning. Ideally, you should consume 6 cups of greens every week.

Additionally, try to incorporate cruciferous vegetables like broccoli, cauliflower, Brussel sprouts, bok choy, and kale as well. These are rich in Vitamin C and soluble fiber. Broccoli and other cruciferous vegetables can fight cognitive decline while also improving brain power. Try to consume at least one vegetable per day.

Avocados

Avocados are rich in Vitamin E; one of the most powerful antioxidants. It is great at protecting nerve cells, neurons, and fighting off oxidative stress and free radicals. Avocados are one of those brain-friendly superfoods that will keep you sharp during old age.

It will fight the symptoms of Dementia. One of the tastiest ways to enjoy avocado is in the form of guacamole.

Fish

Clearwater fish are a great source of n-3 long-chain fatty acids. Studies tell us that this fatty acid fights off oxidative damage and amyloid-beta formation. It also improves synaptic protein density.

One of the studies proved that consuming fish at least once a week slowed down cognitive decline. Increasing the fish intake didn’t show any change in results so one serving of salmon a week is all you need. However, the catch is to avoid frying it or dipping it in the batter. Try to consume it fresh.

Sunflower Seeds

Sunflower seeds are rich in vitamin E which carries powerful antioxidant properties. They are a great snack to consume throughout the day. You can even add them to your salads for that ‘crunch’ or create a trail mix with other nuts and seeds.

Blueberries

Almost all kinds of berries are good for brain health; blueberries in particular. Consuming one cup of blueberries per day can improve your brain health significantly. Berries happen to be high in soluble fiber and Vitamin C; making them an excellent dietary option.

Beans and Legumes

Beans and legumes are not only vegan sources of protein, but they are also rich in iron, potassium, magnesium, iron, and folate. All of these are excellent for neural functioning and body functions in general.

Legumes and beans also carry Vitamin B and choline that boosts the production of a critical neurotransmitter called acetylcholine. Aim for at least 3 servings per week.

Whole Grains

Just like your body, your brain also needs sufficient energy to function. In the absence of an adequate supply of energy, you are bound to experience brain fog and difficulty concentrating. That’s where glucose comes in – the main source of energy supplied via the bloodstream.

By choosing whole grains with a low Glycemic Index, the glucose is released in the bloodstream slowly rather than creating a sudden spike and a sudden dip. This maintains mental alertness all through the day.

Some of your best low-GI whole grain options are – quinoa, gluten-free oats, Kamut, granary bread, wheat bran, brown cereals, and brown pasta. Aim for more than three servings per day.

Bottom Line

Memory issues like Dementia may not be in your control, but you can manage them with adequate preventive measures and a healthy diet. Try to incorporate as many of these foods as possible to improve your quality of life and mental health. Older people and caretakers can take steps that can significantly slow down the process of mental decline. Many retirement centers recognize the importance of a healthy diet and ensure that their residents are offered the most suitable food options to maintain physical and mental health. Making the most of the diet and lifestyle can positively affect the quality of life regardless of the age.

Guest Writer: Johny Kershaws