Healthy Eating for Seniors: 5 Foods to Improve Brain Health

Variety of colorful vegetables spread out over the table.

Your brain health is important for the overall health of your body. The brain allows you to think, feel, breath and function as you should day in and day out. But unfortunately, as you age, your brain ages, too. In order to keep your brain in peak working condition, there are lifestyle changes you can make.

One of the most important changes has to do with your nutrition. Following a proper diet and eating healthy foods can help keep your brain sharp.

Long-Chain Omega 3 Fatty Acids

EPA and DHA are two fatty acids that are essential for brain health and function. Unfortunately, our bodies can’t produce these fatty acids on their own, which means we have to get them from food sources. DHA and EPA have been shown to reduce inflammation and lower the risk of a number of chronic diseases. Omega 3 fatty acids can be found in: salmon, tuna, eggs and flax.

Studies show that substituting salmon for meat a couple times per week can slow mental degeneration. Salmon – and other cold-water fishes like tuna, sardines, and halibut – contain high amounts of omega-3 fatty acids like docosahexaenoic acid (DHA). “DHA is the most abundant fatty acid in the brain. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently,” said Andrea Giancoli, registered dietitian and past Academy of Nutrition and Dietetics spokesperson. Low levels of omega-3 fatty acids in the blood have been linked to smaller brain volume and worse mental function performance.

Prebiotic Fiber

There are many health benefits to a high fiber diet. Fiber has been known to play a part in gut health, and research has recently shown a correlation between gut health and brain health. A diet that is high in prebiotic fiber allows good bacteria to grow in the digestive system. Prebiotic fiber serves as food for probiotics, and is found in whole grains, bananas, oatmeal, asparagus and legumes.

Vitamin K

Vitamin K is a fat soluble vitamin that has recently been identified to have anti-aging benefits. This vitamin can help to improve cognitive function and verbal memory. Recently, studies have shown that vitamin K may help to reduce the risk of Alzheimer’s disease. Kale, mustard greens, spinach, broccoli, brussels sprouts and prunes all have high levels of vitamin K.

Antioxidants

Antioxidants are known as brain protecting nutrients. There are two different kinds of antioxidants: flavonoids and non-flavonoids. Flavonoids are mainly found in plants, while non-flavonoids are found in minerals, plant pigments and vitamins. As a general rule of thumb, the brighter the color, the more disease-fighting antioxidants there are in the food. Antioxidants are found in cinnamon, cocoa, berries, tomatoes and dark chocolate.

Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods Proven to Change Your Life, calls them “brainberries.” He said animal studies have shown that blueberries help protect the brain from oxidative stress and may reduce the effects of dementia. Blueberries are also one of the only proven things to improve the loss of motor function as we age. A study by Tufts University and the USDA found that a diet rich in blueberries improved short term memory loss and reversed some loss of balance and coordination in aging rats.

Magnesium

While magnesium plays an important role in keeping your body functioning as a whole, it also is beneficial to brain health. Recent studies have shown the potential for magnesium to prevent and treat a variety of neurological disorders, including depression and Alzheimer’s. Dark chocolate, avocados, tofu and legumes are some examples of foods that are rich in magnesium.

At Providence Living at Maitland, we strive to provide our residents with a variety of healthy dietary options and nutrient-rich food to help maintain a healthy lifestyle. Our staff is available to answer any questions our residents may have. Contact us today to learn more about our multi-sensory approach to our memory care and assisted living culinary plans.

I’m Still Me: Signature Memory Care Programming for Alzheimer’s and Dementia Care

A senior woman wears headphones, listening to music with her eyes closed.

At Providence Living at Maitland, our assisted living memory care community proudly offers signature programming called I’m Still Me. Our life-centered approach uses active engagement to honor residents’ past, cherish their future, and bring joy to their present. This affords a meaningful life for those with dementia, Alzheimer’s Disease, and other memory challenges.

Our programming is inspired by the social and psychological philosophy of John Zeisel, Alzheimer’s expert and author of “I’m Still Here.” Zeisel believes the comprehensive treatment of Alzheimer’s Disease includes harnessing typical characteristics of the person with the illness, like creativity and emotional intelligence. “Zeisel’s approach,” says Executive Director, Gary Iversen, “is woven into all our resident-centered activities like art, music, and spirituality. We celebrate each resident for the person they continue to be despite living with dementia.” At Providence, we encourage hope and believe each of us can have a positive impact on those living with Alzheimer’s.

I’m Still Me programming includes a wide array of activities and relationship building exercises. By design, it stimulates memory recall, promotes cognition, and encourages engagement, like:

    • Multi-sensory activities such as painting, poetry, and music

    • Sensory infusion with cooking, aromatherapy, and gardening

    • Intergenerational experiences with children and young people

    • Family and spirituality inclusion in resident events


Our integrative approach results in elevated mood and health. Additionally, it reduces problematic behaviors from Alzheimer’s and dementia, and provides a sense of belonging and joy for each resident.

For more information on our I’m Still Me programming and to reserve a memory care suite for your loved one at Providence Living at Maitland, contact our assisted living community today. We look forward to earning your trust and welcoming you to our family.

Providence Living at Maitland is an assisted living memory support community located in Central Florida, just minutes from downtown Orlando and Winter Park.

The Effects of Food on Dementia

Graphic of a brain with a black and white drawing on the left and a variety of healthy foods on the right.

Among the many challenges that accompany living with Alzheimer’s Disease or dementia, food is at the top of the list. Motor skill decline can impact the ability to hold silverware, chewing and swallowing become more difficult, and forgetting to eat can cause nutritional deficiency. At Providence Living at Maitland, we understand the challenges that mealtime and eating can present to those with memory impairment. Because of this, we offer an exceptional dining program catered to the needs of men and women with memory impairment.

In addition to preparing meals that taste good and satisfy dietary requirements, we pay special attention to our ingredients to ensure they promote brain health. Not all food is created equal, and what our residents ingest can impede or promote their physical and emotional wellbeing, and affect disease progression. We focus on foods that enhance cognitive function, like those found on the MIND diet.

The MIND diet stands for Mediterranean-DASH Intervention for Neurogenerative Delay. It is designed to prevent dementia and loss of brain function as we age. This is a combination of the Mediterranean Diet and the DASH, which stands for Dietary Approaches to Stop Hypertension. Generally, the guidelines of this diet encourage the consumption of specific foods: vegetables, berries, nuts, olive oil, whole grains, fish, beans, poultry, and a moderate amount of wine. Additionally, it recommends limiting or avoiding butter, cheese, red meat, fried foods, and sweets due to the amount of unhealthy fat they contain.

Scientists believe this diet reduces oxidative stress and inflammation, two components found to be a threat to brain function and health. By reducing both with a diet like MIND, symptoms of Alzheimer’s and dementia may be reduced or slowed and improved quality of life.

At Providence Living at Maitland, we are respectful of our residents’ dietary wants and needs. While we encourage foods and recipes that promote cognitive function, we ultimately will provide the foods ideal for each individual. We want our residents to be satiated, nourished, and happy!

To learn more about the culinary program at Providence Living at Maitland, or schedule an in-person tour of our community and kitchens, contact our community at 407.863.4020. To learn more about the MIND diet and begin making recipes today, we suggest The Brain Health Cookbook by Julie Andrews.

Providence Living at Maitland is an assisted living memory support community located in Central Florida, just minutes from downtown Orlando and Winter Park.