Food plays a vital role in the proper functioning of the brain in senior citizens. The importance of physical health in seniors has long been promoted, but brain health in seniors is just as crucial for leading a fulfilling life. Eating healthy food helps to improve both brain health and physical health.
Do you know that even before you leave the womb, your brain starts working and works throughout your life? The average brain weighs about just 2% of total body weight but uses 20% of the body's energy. The brain has close to 100 billion neurons and is the most complex organism in the human body, which has a huge impact on everyday life. As a matter of fact, our brains age as we do. Brain health in seniors is about maintaining proper functioning of the brain. Maintaining a healthy brain as you age helps in cognitive and motor ability.
Brain health in seniors
Brain health refers to the condition and proper functioning of the brain. Having good brain health in seniors includes having Cognitive health - memory, ability to learn, Motor health - balance, movements, Tactile health - sensation of touch and feel and Emotional health - mental well being.
The healthy functioning of the brain is affected due to various reasons in seniors. Conditions like genetic heritage, diabetes, high blood pressure, alzheimer's, dementia etc have an impact on the brain. Some of the factors may be inevitable, but making lifestyle and diet changes can reduce their risks and impact considerably.
Does Brain health make a difference in seniors?
There is increasing evidence that seniors with healthier brains tend to lead a self-reliant and fulfilling lifestyle as they age compared with those who fail to take care of their brain. Suffering like Alzheimer’s, dementia, poor memory, etc is not a matter of bad luck, but poor lifestyle habits and food intake in young age. Alzheimer’s is a condition decline in the capacity of the brain to control thought, memory and speech. Geriatric researchers have found that it is indeed possible to improve brain health and reduce the risks of these diseases and age-related cognitive decline through lifestyle and food changes.
Apart from physical exercise, avoiding substance abuse, leaving cigarettes and alcohol, eating a healthy diet is a crucial factor in boosting brain metabolism. Statistically, eating a healthy diet for the brain will not only reduce the risk of brain-related causes, but it will also protect against seniors conditions like diabetes, chronic conditions and heart diseases.
Foods for Better Brain Health in Seniors
Just as there is no magic pill to prevent the decline in brain health, no single food repeated over a period of time can ensure that your brain stays sharp. Nutritionists for senior citizens recommend that the most important strategy is to follow a healthy dietary pattern as early as possible. Omega 3 fatty acids, antioxidants and B, E vitamins are known as brain nutrients and can aid in improving the health of your brain.
So what foods make up a healthy brain diet in seniors? Check the list below of the top brain power foods that can improve brain health, especially for seniors who want to ward off cognitive decline.
Walnuts look like tiny human brains. Coincidence or not, we do not know. What we know is that walnuts are rich in vitamin E which trap free radicals which cause damage to brain cells. Studies have found that people who eat higher levels of vitamin E have a lower risk of developing Alzheimer’s disease. Walnuts also contain high amounts of other necessary nutrients like biotin, manganese and omega-3-acids which are important for brain health
Avocados help keep the brain healthy and strong. With their buttery flavor, avocados are a popular ingredient in many salads and dishes, and especially as a brain food for seniors. Monounsaturated fats which help in improving cognitive function are found in high concentration in Avocados. It also reduces the risk of hypertension and reduces blood pressure which is a risk factor for cognitive decline. The ideal intake is one to two servings of avocado one to two times a week.
Green and leafy vegetables like spinach, broccoli, kale are rich in brain-healthy nutrients like Vitamin K, folate and lutein. They slow brain decline in seniors. Broccoli, in particular, is packed with a lot of antioxidants and 100% of the daily dose of Vitamin K in one serving. Whereas, Spinach is an excellent source of folic acid and helps prevent dementia and helps improve memory.
Green Tea and Coffee
The Caffeine in your morning cup of coffee or tea aids higher mental function. Recent studies have found that caffeine helps solidify new memories. So, if you are starting your mornings with a cup of coffee or tea, you are up to a good start in brain health. Both coffee and tea also contain antioxidants that are beneficial to the brain. They keep diseases like Alzheimers and Parkinsons at bay. Also, note that overeating any beneficial food can lead to a negative impact. Hence it is advisable for seniors to drink a maximum of two cups of coffee each day to reap maximum benefits.
Fish food is much better for your body and brain health than meat and pork. Fatty fish are an abundant source of omega-3-fatty acids and plenty of unsaturated fats which helps maintain brain function. Fish foods contain docosahexaenoic acid which ensures that the brain operates more efficiently. It is recommended for senior citizens to eat fish at least twice a week.
Eating these foods does not guarantee that you will have a perfect brain throughout. Brain health is a combination of multiple factors like lifestyle and genetics, but these five brain foods for seniors are definitely going to help in maintaining a healthy brain as you age. Take these foods and the impact can be seen gradually and is worth all the efforts.
Author : Team 60Plus India
Keywords : Brain, Healthy Brain in Seniors, Food for healthy brain, Brain health, Alzheimer’s, Parkinsons, Walnuts, Avocados, Leafy vegetables, Green tea and Coffee, Fish foods, Mental wellbeing in seniors
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