Our brains do it all. They manage voluntary and involuntary physical activity and control our cognitive abilities, including memory and decision-making, which affect — in ways large and small — every moment of our lives. So, of course, our brains need to be protected, nourished, supported, and treated with the best possible care. Brain health for seniors is especially important.
As we age, certain parts of the brain shrink, especially those that control learning and mental activities. In other brain regions, communication between neurons might not be as effective when compared to the brains of younger adults. While these changes are normal parts of aging, how can we improve brain health? There are steps seniors can take — a healthy diet, hydration, engagement with friends and family, the optimal amount of sleep — to maintain brain health. To help, we’ve outlined specific changes you can make that will lead to long-term brain health.
According to the National Institute on Aging, brain health refers to how well a person’s brain functions across several different areas:
Growing research suggests that making small changes to your daily routine could help you function better for longer. These changes can also help decrease the risk of Alzheimer’s and other age-related memory loss.
While eating a balanced diet is a great step toward achieving overall health, some researchers have suggested there are specific diets linked to improving brain function. If you’re interested in trying any of these, it’s best to first consult your doctor, especially if the recommendations differ significantly from your current typical diet. Here are the diets and brief descriptions of each:
Mediterranean Diet or The Blue Zone Diet
The Mediterranean and Blue Zone diets are similar because they’re primarily plant-based. Meat is eaten minimally, 1-2 times a week, and it is suggested to completely avoid added sugar, refined grains, trans fats, processed meats, and highly processed foods. Both diets are inspired by parts of the world that have communities where people eat food in its most natural state, are more active, value social interaction, and tend to live longer. These lifestyles also focus on being less sedentary. Exercise is achieved through walking, chores, gardening, and even harvesting food.
The DASH diet was created to prevent high blood pressure, but it offers several health benefits. It mitigates sodium intake — the standard DASH diet encourages 2,300 mg or less per day. The lower-sodium DASH diet recommends no more than 1,500 mg per day.
This is a combination of the Mediterranean diet and the DASH diet. According to the Mayo Clinic, there is great evidence that there are foods for brain health, potentially lowering cognitive decline and dementia, including Alzheimer’s disease. The MIND diet highlights vegetables, berries, nuts, olive oil, plant-based meals, and one glass of red wine per day.
Recent studies suggest that the activities you do to strengthen your body, heart, and lungs can also improve your brain health. The Cleveland Clinic explains why physical activity can benefit the brain by promoting cardiovascular health, improving blood flow to the brain, reducing inflammation, and lowering levels of stress hormones. To reap the brain benefits of exercise, experts suggest aiming for 150 minutes per week of moderate-intensity aerobic activity, such as walking, biking, or swimming. In addition to exercise, the fresh air we breathe also impacts our brains. Dr. Lynda Shaw says that “20% of the oxygen we breathe is used solely by our brain. I spend at least 30 minutes a day outside and try to keep my window open at all times to allow a healthy flow of air through the room.”
Practicing new and challenging activities can help you build and preserve cognitive skills and mental acuity. Our brains can learn and grow even as we age, but to do so, they need stimulation. Training our brains includes practicing a new activity each day. According to Harvard Health, “Much research has found that creative outlets like painting, learning an instrument, writing, and learning a new language can improve cognitive function.” Here are a few tips to get you started in training your brain:
Isolation and loneliness can have a detrimental effect on our physical and mental health. Research has shown that those who are socially isolated can experience cognitive decline, chronic illness, and depression at higher rates than those who maintain social connections. Volunteering, spending time with grandchildren, joining a club, or even attending an exercise class are all great opportunities for connecting with others. Even speaking with a loved one on the phone or through a video call can help combat isolation and loneliness.
Stress affects our minds and body. Not surprisingly, our brains suffer because of it. Stress raises the level of cortisol in our bodies, which may impair thinking and memory. Stress presents in other harmful ways: You may drink more, overeat, under-eat, and decide not to exercise. Any of these stress indicators takes a toll.
Good sleep is beneficial for your brain, as it needs time to recharge and flush out toxins during sleep. Brain and Life magazine mentions recent research that “ongoing sleep deficits could take a considerable toll on the brain…quality sleep is critical to cognitive function and studies show sleep deprivation hinders learning, impairs cognitive performance, and slows reaction time – like being intoxicated without the buzz.”
At Maplewood Senior Living, our communities support brain health and overall wellness with everything we do. Through our delicious and nutritious dining options, exercise classes, support groups, and robust activity schedule, our goal is to help each resident live a happy, healthy lifestyle. We believe so much in brain health that we’ve created Your Guide to a Healthy Brain, which you can read in the link or download for FREE. To learn more about the benefits of choosing Maplewood Senior Living or to schedule a tour, please contact us.
Sign up to receive the latest posts straight to your inbox.