"Healthy Memory” Nutrition Tips

Diet changes can benefit you at any age, whether or not you have memory loss. Follow these general guidelines to a healthier body and brain! 

• Eat brightly colored fruits, such as blueberries and raspberries. Berry compounds work by counteracting inflammation in the body, which has been associated with cardiovascular disease and Alzheimer’s disease. Cardiovascular disease, including hypertension (high blood pressure) in middle age appears to be a risk factor for Alzheimer’s disease and dementia.
• Control blood sugar by reducing high fructose corn syrup and refined sugar. Use stevia, a natural sugar substitute, as well as molasses and brown sugar instead. The hippocampus of the brain, an important region for memory, is sensitive to changes in blood sugar levels.
• Spice it up! Specific spices have amazing protective properties – cinnamon, rosemary, oregano, and turmeric reduce inflammation and increase blood flow. Cinnamon is also known to regulate blood sugar and reduce cholesterol, important to brain health.
• Eat whole grains, a good source of fiber, magnesium, and iron. Substituting white flour, bread, rice, and pasta for whole wheat varieties will help to maintain weight and reduce your risk for heart disease. Cardiovascular health directly contributes to brain health.
• Eat plenty of leafy green vegetables for their high levels of vitamins E, D, and dietary fiber. Eaten on a regular basis, vegetables have a dramatic effect on health, including preventing age-related illness.
• Go Nuts! A handful of nuts a day as a snack provide your daily dose of Vitamin E - which is a powerful protector of the brain.
• Increase Omega-3 fatty acid intake. Omega-3s are naturally found in your brain. As you age levels of these fats in your body drop, and eating fish and other sources of Omega-3s such as green vegetables, walnuts, and flax seed help to replace the losses and improve transmission of nerve impulses. Omega-3s are important for building cell membranes in the brain and are also thought to have an anti-inflammatory effect.
• Reduce cholesterol levels. Eat lean meats and low-fat dairy. When cooking, substitute highly saturated fats, such as cream, with yogurt and hamburger with ground turkey. An abundance of cholesterol in one’s body can build up in artery walls, leading to long-term effects, including coronary heart disease and stroke.

Robert Larkin, president of Senior Living Residences said, “When asked, Americans rate Alzheimer’s disease as their second most-feared illness, following cancer. We understand that fear but want people to know that they can take practical steps toward a healthier body and brain. Research tells us that proper nutrition is essential to providing ingredients for strong, healthy neurons and brain tissue, and to defend against deterioration due to age and disease.”