EVERBROOK IS HIRING? CLICK HERE
Lunabrook Village at Torrington is scheduled to open this summer.
Our Professional Referral Program is available for your residents.
Now Hiring! We are currently looking to
fill positions at our communities.
EVERBROOK IS HIRING? CLICK HERE
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162 College Highway
Southampton, MA 01073
Lunabrook Village at Torrington is scheduled to open this summer.
Our Professional Referral Program is available for your residents.
Now Hiring! We are currently looking to
fill positions at our communities.
Is forgetfulness, faulty memory, or even dementia hardwired into the brain’s destiny as we age?
Some scientists think that terrifying idea may hold some truth; but hope lies with scientists who are studying just the opposite question:
What can we do to protect brain health, particularly as we get past age 40 and progress into the older adult years?
One important area of research is the role of nutrition for a healthy older adult brain. What we are leaning is that, indeed, key nutrients and dietary habits can help protect the integrity and longevity of brain cells and nerve pathways.
Let’s learn a bit more about how older adults should eat to nourish a healthy brain!
Scientists believe the dementia disease process begins when protein builds-up in brain tissue, causing damage to nerve cells. This evolves over a period of many years (sometimes as much as 10-20 years) before symptoms show up. Genetics, lifestyle, dietary habits, and environmental factors influence the onset of dementia and the rate of deterioration for each person is different for each person.
Since research shows a variety of factors influence the development of the dementia, it’s important to learn what factors you have the ability to exert some control over—to potentially alter your brain’s destiny, such as
Keep in mind, the earlier in life you establish these habits, the better your overall health will be and the better the protection you give to your nervous system and brain. Let’s take a closer look at smart eating for older adults.
Nutrition Tips for Brain Health in Older Adulthood
Choosing fresh, high quality, and nutrient rich foods is the foundation for eating for brain health. Whole foods (not boxed, packaged, and processed), provide the greatest nutrient density and it is nutrients that work in your cells to exert healthy effects on organs and tissues in the body. Plus, fresh food simply tastes better!
Omega-3 Fatty Acids (fish oil) help reduce inflammation in the body; this includes nourishing and protecting brain cells. Your body cannot make Omega-3 fatty acids, so you must get these nutrients from the food you eat or from a supplement. Omega-3 rich foods include salmon, tuna, halibut, krill, as well as flaxseed, chia seeds, and walnuts. Ideally, you want to take in 1000-2000 mg of Omega-3s for optimal health and brain support.
Vitamin B-6 is known to support the body’s ability to fight germs and produce energy, and it supports brain development early life. As we age, B6 is involved in more than 200 physiological interactions, but with age and typical changes to eating habits, we get less of this nutrient. Studies show high levels of homocysteine have been associated with different types of dementia and general cognitive decline. Vitamin B6 helps the body regulate levels of homocysteine in the blood, so it can support brain health. Foods rich in B-6 include chicken, salmon, nuts, chickpeas, and some fruits. A b-6 supplement should be discussed with your physician to be sure you don’t take too much.
Polyphenols are naturally occurring compounds in plants, which have antioxidant and anti-inflammatory properties. This means these plant chemicals help protect cells from inflammation and do a better job of reducing inflammation that does occur. To get your daily dose of brain-boosting polyphenols eat 5 servings a variety of colorful fruits and vegetables.
Probiotics have been getting a good deal of attention for the role they play in supporting gut health. You might have heard about the gut microbiota and the microbiome? Well, as it turns out a healthy gut supports the immune system, helping to keep undesirable bacteria levels low, and encouraging good bacteria to flourish. There’s also emerging research showing strong connections between gut health and brain health (known as the gut-brain-axis). It seems certain probiotics can protect from cognitive decline and/or support healthy cognitive function, but more conclusive evidence is needed. There are many strains of probiotics so it’s important to speak with your health provider about which probiotic supplement is best for your brain health concerns.
These are just a few of the key nutrients that support brain health for older adults. There are other vitamins and minerals, as well as herbs, that can support a healthy, aging brain. Please check-in with your healthcare provider for the approach for your healthcare needs.
Nourishing Mind and Body with Exceptional Amenities at Everbrook
At Everbrook Senior Living, you’ll find exceptional amenities to support your lifestyle. Our best-in-class dining venues provide our residents with nourishing, delicious meals. Our Wellness 4 Later Life offers a variety of activities, excursions, and hobbies to support a healthy mind, body, and spirit. Contact our care coordinators to learn more about our living options—or schedule a tour of one of our charming New England properties.
Resources
TED Radio Hour. “Lisa Genova: Can Alzheimer’s Disease be Prevented?”https://www.npr.org/2017/07/21/537016132/lisa-genova-can-alzheimers-disease-be-prevented
NIA.NIH.gov“What Causes Alzheimer’s Disease?”https://www.nia.nih.gov/health/what-causes-alzheimers-disease
NutritionData.com. Foods Highest in Total Omega-3 Fatty Acids. Ahttp://nutritiondata.self.com/foods-012140000000000000000.html?maxCount=20
Alzheimer’s Association. The Healthy Brain Initiative: A national public health road map to maintaining cognitive health. (published with the CDC).https://www.alz.org/national/documents/report_healthybraininitiative.pdf
Cederholm, T., Salem, N. & Jan Palmblad; ω-3 Fatty Acids in the Prevention of Cognitive Decline in Humans, Advances in Nutrition, Volume 4, Issue 6, 1 November 2013, Pages 672–676.https://doi.org/10.3945/an.113.004556
The winter solstice (Dec. 21st) plays a role in vitamin D deprivation. Often seniors will suffer from bone softening, nausea, cognitive difficulties and frailty. Each of these symptoms can be mistaken for any number of illnesses but could quickly be identified as a lack of Vitamin D by a physician.
The CDC has determined that osteoporosis affects 16% of all seniors. The condition carries serious health risks, potentially leading to falls and other home safety hazards. The clear connection between vitamin D and bone health in the elderly helps defend against bone softening. Vitamin D improves senior mental health, combating prevalent issues like elderly depression. A 2017 study of more than 5,600 older adults found a link between lower levels of vitamin D and depressive symptoms, such as loneliness, lack of enjoyment, and restless sleep.
Study participants with the least amount of vitamin D reported more pronounced mental health concerns. As a result of this emerging science, researchers continue to investigate a potential vitamin D antidepressant.
Sunshine is one of the best natural sources of vitamin D. Take an afternoon walk or invest in a UV lamp for colder months.
Beyond these natural sources, a doctor or dietitian may recommend a vitamin D supplement, after ruling out medication interactions or other health risks.
Sources:
Madi M, et al. “The association between vitamin D level and periodontal disease in Saudi population, a preliminary study.” sciencedirect.com
Yao P, Bennett D, Mafham M, et. al. “Vitamin D and calcium for the prevention of fracture.” jamanetwork.com
Kweder H, Eidi H. “Vitamin D deficiency in elderly: Risk factors and drugs impact on vitamin D status.” ncbi.nlm.nih.gov.
Could sun dried mushrooms and tank-top shirts be keys to reducing vitamin D deficiencies in later life thus reducing fall risks? Well, yes and let’s discuss why. Vitamin D is often called the sunshine vitamin as it is made from cholesterol in skin and as the sun’s ultraviolet B (UVB) penetrate skin cells it causes production of vitamin D3. 1The dilemma for seniors is that older skin cannot synthesize vitamin D as efficiently while outside activities are often greatly reduced: and, while there are few foods that actually contain vitamin D, older seniors need more vitamin D, approximately 800 IU (international units) daily, as opposed to 600 IU daily for their younger counterparts. 2(According to the Institutes of Medicine, a serum 25 (OH) D level of 25 ng/ml is adequate for most populations while deficiency is defined as less than 20 ng/ml, with insufficiency being less than 30 ng/ml. Through a process called hydroxylation, the liver and kidneys turn stored vitamin D into an active form the body uses.)
Because older adults are vulnerable to muscle weakness and falls, maintaining sufficient levels of vitamin D is important: there is evidence that sufficient vitamin D levels can strengthen bone and muscles in older adults which leads to reductions in falls3 – the primary benefit of vitamin D is to maintain serum calcium and phosphorus levels within normal ranges to support metabolic function, neuromuscular transmission, and bone mineralization.4 In fact, vitamin D deficiencies are linked to a multitude of health risks. For seniors in later life, vitamin D deficiency has been linked in studies to such conditions as cognitive decline, depression, osteoporosis, diabetes, cardiovascular disease, and cancer, although there is debate about the strength of the link. 5Vitamin deficient older adults living in areas prone to inadequate exposure to sunlight have increased risk of experiencing cognitive decline. 6Vitamin D deficient older adults may experience a loss of bone density which causes fractures and falls.7 Vitamin D deficient older adults may experience increases of risk factors for cardiovascular disease. 8Vitamin D deficient older adults may experience increases of risk factors for depression and other psychiatric conditions.9