Cognitive Decline: How To Incorporate Foods That Slow Down The Process
Preserving Cognitive Function With A Mindful Diet: How To Slow Cognitive Decline
Cognitive decline can be considered a normal part of the aging process, but there may be ways to slow down the process. Memory impairment can take a toll on seniors’ daily lives, and in extreme cases of cognitive impairment such as dementia, make living alone very challenging – and even dangerous. Even early-stage dementia patients may require some level of senior care. While there is no cure for dementia, there are things that we can do to protect against it and slow down cognitive decline. Lifestyle adjustments such as eating a nutritionally dense diet can be a powerful tool in the preservation of brain health. On the other hand, sugars, unhealthy fats, and processed foods can create imbalances in the gut microbiome. This, ultimately, can be harmful to cognitive health. Keep reading to learn about what foods to limit and what foods may help protect your brain against cognitive decline – and why!
What We Know: The Connections Between Our Brain And Digestive System
It is well known that the brain and digestive system are connected, but how? The vagus nerve acts as a two-way highway for information, physically connecting the brain and digestive system. Eating foods that are lacking nutritionally can cause an imbalance in gut bacteria. That imbalance can disrupt the gut-brain communication line and lead to excess inflammation. Inflammation is a contributing factor to cognitive degeneration. According to the National Institute on Aging, research shows that the foods we consume have the power to directly influence the brain’s capacity to think and remember.
Foods That May Help Cognitive Function:
- Berries: Blueberries, raspberries, strawberries, and blackberries contain powerful antioxidants that battle oxidative stress and inflammation that can contribute to cognitive decline.
- Nuts: Nuts are rich in antioxidants, vitamins, minerals, Omega-3 fatty acids, and healthy fats that support brain health.
- Legumes: Legumes such as beans, lentils, and peas are high in folate which is known to support brain function.
- Leafy greens: In addition to being rich in antioxidants and folate, leafy greens also contain Vitamin K. Vitamin K is associated with improved cognitive functioning.
- Curcumin: Found in turmeric, curcumin has powerful anti-inflammatory properties.
- Fish: Fish that naturally contain lower levels of mercury such as salmon, mackerel, anchovies, and sardines contain healthy Omega-3 fatty acids that could help preserve brain health.
Implementing these foods as a regular part of your diet can potentially help protect against or slow down cognitive decline. Other lifestyle choices that promote cognitive longevity include regular exercise, sleeping well, and reducing stress.
Foods That May Contribute To Cognitive Decline:
- Salt: High amounts of salt can impair cerebral blood flow and, ultimately, impact the amount of oxygen that reaches the brain.
- Refined sugar: Refined sugars are found in many of the foods that most people eat regularly. Being careful to avoid overconsumption is important as refined sugar can not only contribute to inflammation but can also contribute to diabetes – which is a risk factor for Alzheimer’s Disease.
- Fried foods: Research shows that diets high in unhealthy fats can harm brain structure and functioning.
- Large fish: Large fish, such as tuna and swordfish, can contain high levels of mercury. Excessive levels of mercury intake are thought to contribute to neurodegeneration and ultimately, memory loss.
- Processed meat: Processed meats often contain compounds that promote oxidative stress and inflammation.
Recognizing the gut-brain connection and mindfully limiting foods that disrupt that process can be beneficial to cognitive health. While these foods in moderation won’t necessarily have a significant impact on cognitive health, consuming the foods on this list regularly can contribute to or speed up cognitive decline over time. Seniors need to be especially mindful of the foods that they consume regularly to preserve cognitive function.
How we can help
If your loved one needs an in-home senior caregiver to help shop for and prepare healthy foods, look no further than Serving Seniors Care. Our caring staff is highly experienced in all aspects of senior care including companion care, personal care, household services, respite care, and more. With extensive training at the industry-renowned Kaiser Vallejo Hospital, many senior caregivers on our staff have been trained to provide post-stroke care and brain and spinal injury rehabilitation. Their invaluable experience and specialized training in physical therapy, occupational therapy, and speech therapy set our senior caregivers apart from other senior care agencies. Whether your loved one is experiencing cognitive decline, needs post-hospitalization care, or simply could benefit from household assistance and companionship, we are here to provide the care that they need.
If you are searching for a senior care agency based in Daly City or senior care services in the San Francisco Bay area to provide quality senior care for your elder relative, contact Serving Seniors Care today.
Learn more about us
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