As we get older, it’s critical to protect our cognitive health to help keep our minds sharp and active. There are many ways to give our brain a good workout, such as mentally stimulating activities, including doing puzzles, reading, and learning a new language.
Keeping an active social life full of engaging conversations and laughter also improves our brain health, as does regular physical exercise, which can optimize memory, reduce feelings of anxiety or depression, and reduce the risk of conditions associated with cognitive decline, such as Alzheimer’s disease or dementia.
Another essential technique for improving cognitive abilities is to eat food that helps promote healthy brain functions for older people.
Here are our top 10 picks for food (in no particular order) that help support brain health as we age.
Salmon
This fish is a rich source of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have been shown to benefit brain health. As an added bonus, salmon also contains high amounts of immunity-boosting protein and vitamin D. Try to get at least two servings of fatty fish like salmon per week to help keep your brain in top form.
Leafy Greens
Spinach, kale, lettuce, and arugula are all high in antioxidants that protect our brains from harm caused by stress and aging. They also contain folate, which can help prevent cognitive decline, and are high in B vitamins, giving you extra energy for that next brain-boosting workout.
Eggs
Eating eggs is an inexpensive and flexible way to help improve brain function. They contain 18 different vitamins, minerals, and high-quality proteins that are low in fat and have virtually zero carbohydrates. Eggs are also quick and easy to prepare in many different ways, so they never get boring!
Nuts
Try almonds, walnuts, and pistachios for all-natural, low-carb snacks that provide brain-enriching omega-3 fats, heart-healthy fats, and protein. Walnuts have also been noted to help lower blood pressure and improve blood sugar levels. Plus, they make the perfect on-the-go snack for when you’re away from home.
Avocados
Add avocados to your meal plan for antioxidants that help protect the brain from oxidative damage and slow down the buildup of plaques in the brain that can lead to cognitive decline. Avocados are also a rich source of healthy monounsaturated fat and can help promote healthy blood flow
Greek Yogurt
This versatile snack is packed with healthy fats, proteins, and probiotics, the good bacteria that help support gut health, reduce inflammation, and protect against heart disease, diabetes, and cancer. Add nuts, berries, or honey for a flavourful treat that feeds your brain too!
Dark-Coloured Berries
If you’re looking for a natural source of antioxidants that are known to protect against degenerative cognitive conditions such as Alzheimer’s disease and dementia, add dark berries such as blueberries and blackberries to your meal plan. They’re also full of vitamins and minerals that promote optimal overall health.
Cruciferous Vegetables
Broccoli, brussels sprouts, and cauliflower are cruciferous veggies that provide antioxidants that fight against free radical damage in the brain. They’re also rich in fibre and vitamins, so always try to include them as a side dish to your meals.
Dark Chocolate
Of course, we have to include chocolate! That’s because dark chocolate has been shown to improve memory function and increase blood flow to the brain. It’s also a natural source of caffeine and contains flavonoids that boost mental alertness and protect against age-related cognitive decline. The bottom line is that dark chocolate is good for you!
Help With Making a Healthy Meal Plan
It’s never too late to start practicing healthy habits that include a nutritious meal plan. Doing so will not only assist in protecting brain health but also lead to better overall physical, mental, and emotional well-being.
However, when planning healthy menus for yourself or an elderly loved one, it can be challenging to know where to start. When you need support with meal planning and preparation or any other aspect of elder care, talk to the professionals at CareHop. We’ll ensure your older loved one’s nutritional requirements are met so they stay happy, healthy, and full of energy.
Quality In-Home Elder Care Services in Toronto, Etobicoke, Mississauga, and Brampton
CareHop specializes in providing safe, professional eldercare services, including on-demand Alzheimer’s disease and dementia care, personal care, and assistance with physical activities whenever you need it.
Contact us today for a free, no-obligation discussion to discover how we can help you with safe, cost-effective eldercare solutions.
