Are you worried about memory problems as you age? Who isn’t? Fortunately, there’s a growing body of evidence that we may have more influence over the likelihood and timing of cognitive decline than we realize, and diet plays a key role.
Good nutrition can slow cognitive decline and lower the risk of dementia, according to research. For instance, one study found that people whose diets rated the healthiest measured 7.5 years younger in cognitive abilities than those who had the least healthy diets.
For people who are already experiencing memory loss, it’s not too late to reap the benefits of a brain-boosting diet. “Exciting research shows that we can delay the onset of cognitive decline and also slow it down in people who have mild cognitive impairment,” says Howard M. Fillit, MD, a geriatrician, neuroscientist, and leading expert on Alzheimer’s disease as well as Co-Founder and Chief Science Officer of the ADDF and member of home care company, TheKey’s, Scientific Advisory Board.
The bottom line: When it comes to brain health, “nutrition and diet are important and we should take them seriously,” says Yuko Hara, PhD, Director of Aging and Alzheimer’s Prevention at the
nonprofit Alzheimer’s Drug Discovery Foundation (ADDF).
7 Top Foods for Cognitive Health
Below is a list of foods that can help build and maintain brain health, based on science. Try eating a variety of these foods to get the most brain-boosting benefits.
1. Vegetables, Especially Leafy Greens
According to one study, the rate of cognitive decline among people who ate one to two servings of green leafy vegetables a day was the equivalent of being 11 years younger compared to those who rarely or never consumed these vegetables.
2. Fruits, Especially Berries
They are antioxidant powerhouses that help counter the effects of oxidation, which is a critical part of the brain aging process. A study of older women found that greater intakes of blueberries and strawberries was associated with slower rates of cognitive decline.
3. Whole Grains
Whole grains contain antioxidants not found in fruits and vegetables as well as fiber, which is anti-inflammatory, and other nutrients important to brain health like B vitamins, vitamin E, and
magnesium. In studies, diets scored highest when they included three or more servings of whole grains a day.
4. Beans
Beans and lentils are a bountiful source of fiber, B vitamins, protein, and beneficial omega-3 fatty acids. Beans are also anti-inflammatory and may further help the brain by controlling blood sugar and cholesterol.
5. Olive Oil
A Spanish study of older adults at risk of cardiovascular disease, authored by Emilio Ros, MD, PhD from the Lipid Clinic, Endocrinology and Nutrition Service at the Hospital Clínic in Barcelona, compared cognition among people who ate a low-fat diet to those who consumed a Mediterranean diet supplemented with extra-virgin olive oil (EVOO). Those who ate the Mediterranean diet plus EVOO had improved cognitive function.
6. Nuts
The study mentioned above also looked at people who ate a Mediterranean diet supplemented with nuts and found benefits similar to those of EVOO. Studies that looked specifically at walnuts showed that they improve cognitive function.
7. Fatty Fish, Like Salmon
People who had a high intake of fatty fish had a 36 percent lower risk of developing Alzheimer’s disease than those who had a low intake, according to a meta-analysis.
If your loved one has memory issues or is living with Alzheimer’s or other dementia, a professional caregiver can help them achieve a healthy diet full of the foods listed above. A caregiver can also help them continue to live at home safely, finding joy and purpose each day.
People with memory challenges, mild cognitive impairment (MCI), or more advanced dementia do better living in a familiar environment, even as their disease progresses. They’re happier, less agitated, and better able to maintain their quality of life in a place they know and love. Professional home care can help families living with Alzheimer’s and other types of dementia get the support they need so their loved one can live safely at home.
Whether your loved one is experiencing memory problems, confusion, difficulty planning, or completing familiar tasks like cooking, in-home care can support them through these challenges and provide cognitive engagement to improve their quality of life.
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To learn more about the studies referenced here and the foods that can help prevent dementia, visit TheKey.com/Learning-Center/Foods-Help-
Prevent-Dementia. To learn more about how
professional senior care can help a loved one
with memory issues, go to
TheKey.com/Our-Services/Alzheimers-and-
Dementia.
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you love. Get in touch with us now
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