According to UCLA Health, approximately two out of three Americans experience some level of cognitive decline by age 70. You may struggle to retain memories, learn new skills, or concentrate as you age.

Following a diet for brain health could help support better memory and focus. Not sure how to prioritize cognitive wellness for elderly seniors in Biloxi, MS, through your diet? Read on for our senior nutrition tips to learn more!

Developing a Memory Support Diet

The gut helps digest and extract nutrients from food. It also communicates with and influences the brain.

The vagus nerve connects the brain and gut. It, as well as molecules from gut microbes secreted into the bloodstream, send direct signals between these systems.

The gut’s influence on the brain is driven by a collection of bacteria in the digestive tract. Over 100 million neurons line our digestive tracts, making up the largest number of neurons outside the brain. This enteric nervous system (ENS) is sometimes referred to as “a second brain.”

When the gastrointestinal system is irritated, it can disturb:

Memory
Mood
Thinking skills
Behaviors
Cognitive function

Activity in the digestive system may affect cognitive skills. Eating a healthy diet that includes probiotics (which feature “good” bacteria) may benefit gastrointestinal health, mood, and brain health.

Neurotransmitters

Diverse microbes populate the gastrointestinal tract. According to a review article in Signal Transduction and Targeted Therapy, there are approximately 2,000 bacterial species in the human gut. Gut microbiota produce neurotransmitters, chemicals that send signals to the brain.

These include:

Dopamine
Serotonin
GABA

Human studies indicate that gut microbiota help regulate physical performance, motivation, and behaviors. These neurotransmitters can influence our mood and mental performance.

Certain foods can support healthy neurotransmitter function and production. Eating brain-boosting foods may promote “good” bacteria production, further reducing inflammation and protecting the body from cellular damage.

Understanding the brain-gut connection can help you develop a memory support diet. You can choose foods that promote gut health to enhance cognitive performance.

Brain-Boosting Foods

Talk to your doctor about healthy eating for aging minds. They can help you choose brain-boosting foods based on your unique nutritional needs.

For example, they may recommend the:

Mediterranean diet
Dietary Approaches to Stop Hypertension (DASH)
Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)

MIND is a combination of the DASH and Mediterranean diet. It’s a memory support diet that prioritizes whole foods, including:

Fruits and green, leafy vegetables
Nuts and seeds
Whole grains
Beans and legumes
Fatty fish
Poultry
Olive oil

According to the National Library of Medicine, the DASH and MIND diets are associated with a lower risk of Alzheimer’s disease, cognitive decline, and dementia. Here are a few foods that can benefit cognitive wellness for elderly seniors.

Fruits and Vegetables

According to a study by the American Academy of Neurology, adding color to your plate may protect brain health. People who ate a diet featuring at least half a serving per day of foods high in flavonoids may have a 20% lower risk of cognitive decline. This includes fruits and vegetables such as:

Strawberries
Peppers
Apples
Oranges

Oranges are rich in vitamin C. This antioxidant may help protect the body from free radical damage while improving focus, memory, and attention.

Yellow, orange, and red fruits and vegetables are high in lycopene. This antioxidant also has protective properties.

Blueberries are rich in antioxidants that may protect the brain from oxidative stress and damage. Consider creating a fruit salad or sprinkling a few atop your morning oatmeal.

Otherwise, consider making a colorful salad or stir-fry. Broccoli, cauliflower, and other cruciferous vegetables are rich in vitamin K. Vitamin K helps the body maintain neuronal membranes, which support cognitive function.

Spinach, kale, and other leafy greens are rich in folate, vitamin E, and beta carotene. Folate helps with homocysteine regulation, which may help slow brain atrophy and cognitive decline.

Explore your senior living community’s dining program before adding these foods to your routine. You can discover a variety of healthy, delicious dishes to ensure your memory support diet never gets boring.

Dark Chocolate

Dark chocolate features antioxidants, flavonoids, and caffeine. Together, they may help slow age-related mental decline.

Choose options that are low in added sugar. A diet that’s high in sugar may trigger inflammation, potentially increasing your risk of serious health conditions.

Fatty Fish

Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids. Omega-3 fatty acids help build new cells in the brain, which may:

Improve cognitive function
Protect against age-related cognitive decline
Protect against neurodegenerative diseases
Improve memory and learning abilities

If you’re struggling to add these brain-boosting nutrients to your diet, talk to your doctor. They may recommend supplements. Don’t add supplements to your routine without consulting them first to avoid interactions.

Nuts and Seeds

Nuts and seeds contain:

Vitamin E
Antioxidants
Omega-3 fatty acids

Vitamin E is an antioxidant that can help protect the body from free radical damage. Omega-3 fatty acids offer anti-inflammatory benefits. Try mixing hazelnuts, almonds, and pumpkin seeds with dark chocolate to make your trail mix.

Senior Nutrition Tips

Making lifestyle changes can further promote cognitive wellness for elderly seniors. Try:

Meditating
Getting seven to nine hours of sleep each night
Exercising regularly

For help, explore your senior living community’s exclusive wellness programs. For example, you can discover exercise classes through their fitness program. Exercising regularly promotes blood flow, enhances cognitive function, and improves mood.

Consult a nutritionist or expert at your senior living community about meal planning. Planning meals can help you avoid convenient yet nutrient-dense snacks that won’t benefit your brain health.

Adjust Your Diet for Brain Health

Establishing a diet for brain health can help you stay sharp while living in Biloxi, MS. Remember, you don’t have to apply these senior nutrition tips alone. Instead, consider consulting an expert to enhance your mental wellness.

Our team at SummerHouse Bay Cove in Biloxi, MS, is here to help. We follow a person-centered approach to offer dedicated, around-the-clock care.

Discover our specialized SHINE® Memory Care program, Sensations Dining program, and Celebrations Activities & Events to enhance your senior years. Contact us now to schedule your tour.