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Karen M. Rider, M.A. crafts credible and compelling health content to better engage readers in their own health journey. With 16 years of health writing experience, Karen has worked with a variety of healthcare organizations, senior living services, and medical practitioners to develop content that elevates consumer health literacy.
From youth through older adulthood, we’ve all experienced the power of music in our lives. Whether it’s a moving instrumental piece or a swift beat with diverse vocal range, music has the power to shift your mood, inspire creativity, enhance concentration, evoke memories, and make mundane tasks more enjoyable.
The influence of music on health and behavior, particularly among older adults, is a topic of growing research interest. A specific set of 10th Century musical frequencies, known as the Solfeggio Frequencies, lay the foundation for modern interest in music and health.
In this article you’ll learn more about:
According to the National Poll on Healthy Aging (2024), more than 50% of adults age 50-80 listen to music daily and 98% stated they feel music provides health benefit. In particular, the older adults also indicated that listening to music reduces stress and tension and helps them relax. Since stress plays a crucial role in many disease processes, the ability of music to reduce a person’s experience of stress is important to wellbeing. Participants also reported that music:
Even though these findings are subjective—meaning they are a compilation of data as reported by the participants, the results align with findings from well-designed studies on music and health. A variety of studies show that music has effects on:
Overall, the research points to music as a valuable intervention to support older adult health and wellbeing. Some studies even indicate music as a useful therapeutic intervention for people who are experiencing dementia or Alzheimer’s disease as well as other conditions that affect learning and memory.
So, what do the ancient Solfeggio Frequencies have to do with music and older adult health?
What are the Solfeggio Frequencies?
The effects of music on health and behavior fascinated the ancient Greeks and the great thinkers of other early civilization. The earliest effects of music on states of wellbeing were observed using a specific six-tone scale, a.k.a., the Solfeggio Frequencies.
The Solfeggio Frequencies are most commonly associated with Gregorian Chants, a form of spiritual music common to early Christianity and ancient Sanskrit chants. The intention was to use sound to evoke a trance like state to facilitate deep spiritual insight or meditation. Over the millennia, the scale has been incorporated into all types of modern instrumental and vocal music. Think of your own everyday experiences of listening to music through film, radio, live performance and how the tones and scales evoke feelings and allow us to form a connection between the music and oftentimes, other things happening in our life at the time. This unique feature of music, as intriguing as it is, is not the reason why the Solfeggio Frequencies matter to health.
The Solfeggio’s six scales were claimed to be associated with specific healing attributes:
When the modern 12-note scale was introduced, only a subset of spiritual practitioners retained the tradition of Gregorian Chants; the Solfeggio was nearly lost to history. Around the 20th Century, a resurgence in Gregorian Chanting brought about interest in the healing effects of music and scientific inquiry into music tuned to the Solfeggio. This led to the scientific and medical research of today, as well as the use of music therapy in clinical settings and in older adult wellness programming.
It's easy for older adults (or their caregivers) to bring the healing power of music into their lives to promote health and wellbeing. Here are a few ideas:
For someone living with disorders of memory, consider these approaches:
If you aren’t sure where to begin with music for health, inquire with a holistic practitioner for a referral to a music therapist or a sound healer. Or contact one of the following organizations to find a practitioner in your area:
International Sound Therapy Association https://ISTASounds.org
The Association of Sound Therapy https://harmonicsounds.com/association-of-sound-therapy
Sound Healers Association https://www.soundhealersassociation.org
American Music Therapy Association https://www.musictherapy.org
World Federation of Music Therapy https://wfmt.info
Resources
Chandra, ML. & Levitin, DJ., “The Neurochemistry of Music.” Trends in Cognitive Sciences, (April 2013) 17:4. Accessed 4 May 2017: https://daniellevitin.com/levitinlab/articles/2013-TICS_1180.pdf
APA.org “Science Watch: Music as Medicine.” Posted by Amy Novotney; (Nov 2013 44:10). Accessed on 4 May 2017:
Sloboda, J.A. and O’Neill, S.A. “Emotions in everyday listening to music.” In Music and Emotion: Theory and Research (Juslin, P.N. and Sloboda, J.A., eds) (2001) pp. 415–429, Oxford University Press. Accessed 4 May 2017
Unlike most major league sports, baseball seems to harken us back to a more nostalgic time. Whether you have grandkids visiting or are gathered with friends at your senior living community, we can’t think of a better way to enjoy the World Series than by baking cookies while watching the game.
Check out our favorite recipes (and we've tested many!), then pair your baking with a classic baseball flick before the games begin. Remember, baseball games seem to go on forever… so you’ll need a lot of cookies!
Back to the Sandlot
Only a handful of movies seem to perfectly capture the nostalgia of a baseball era gone-by. Movies like A League of Their Own, Field of Dreams, The Bad News Bears, Angels in the Outfield, and (of course) The Sandlot come to mind. These are wonderful movies to watch while the cookie-making is getting done… sparking memories and stories to come back to life, to be passed on from one generation of baseball fans to the next.
The Sandlot “Chocolate Dirt” Cookie Recipe—like the famous baseball in this movie, which spends most of its time covered in dirt, this scrumptious chocolate cookie will delight just about every baseball fan.
If chocolate doesn’t hit a homerun for your group, then sweeten-up things up with Baseball Sugar Cookies prepared in fun baseball gear shapes. Making (and eating) these cookies will be a big hit among your little leaguers and big leaguers alike!
If you have a particularly picky crowd for the big games, you might need to break out an extra special baseball cookie recipe. These White Chocolate Baseball cookies elevate the oreo-style cookie to a whole new level in the cookie game! Pairing white chocolate, vanilla crème and/or chocolate crème filled cookies, this recipe delivers on being fun to make and delicious to eat.
Make Baseball Cookie Making a Team Event
Now that you’ve got your recipes, gather your friends and loved ones into teams and have them decorate the cookies with the colors or logos of the teams their rooting for.
While everyone’s hands are busy, fill hearts with baseball stories, historic moments, and Hall of Fame players that you look up to. Go around the room and have everyone share a favorite baseball moment—historic or personal. We will bet there is someone in your group who has a “sandlot story” of their own to tell.
Ah… the big 5-0! Whether you’re just celebrating the “half century” milestone, or you’ve been in your 50s for a while, you’ve probably noticed the subtle signs of aging in the way you move, how you handle stress, and your energy level. Fear Not!
You can continue to age wise and well by following our tips for aging into your fifties—giving additional longevity to your mind-body vitality.
The aging process actually begins in earnest shortly after age 30. At this point, age-related changes tend to be slow and subtle, but become definitively noticeable by the time you enter your forties.
For both men and women, the body loses physical and emotional resilience as they age. Once you get to age 50, there are several noticeable changes such as:
Some of these changes will be due to hormonal fluctuations, such as the loss of estrogen during menopause for women, and dropping testosterone levels for both men and women.
Really, why do we age?
New research points to inflammageing as significant underlying cause for the aging process. The theory goes something like this:
Age-related changes happen due to inflammatory responses that occur in in the body over time. These changes have effects on all the major physiological systems: immune, nervous, cardiovascular, musculoskeletal, and endocrine. Essentially, everything from the brain and nerves to muscle and bone, heart, lungs, and metabolism go into decline.
What’s that mean, exactly?
You start to feel less resilient to the stresses of life, the environment, illness, and so on. This “inflammageing” process looks different for each person based on factors such as:
Here are our 5 essential tips to support optimal health and youthful vitality in your fifties:
Tip #1: Stay Up to Date on Health Screenings. Be sure to see your healthcare provider for the appropriate age-specific health screenings. For example, if you’ve been a smoker, then a lung cancer screening may be essential. And, if you do still smoke, try to quit—it’s never too late! You likely also need to have routine screenings for breast cancer, prostate cancer, colonoscopy, among others.
Tip #2: Stay Mentally Fit. Mental stimulation is essential to protecting the brain from age-related decline and dementia. Stay mentally engaged by learning a new skill or teaching someone a skill you are good at. Put you mind to work on a daily puzzle or crossword.
Tip #3: Prioritize Sleep. If you don’t have a sleep routine, it’s not too late to create one. Quality sleep isn’t just about how many hours you're asleep; it’s the quality of those hours. A sleep routine includes a routine such as a warm bath or skincare ritual before bed, darkening the room and keeping the temperature cool, and turning-in and waking at consistent times each day. Remember to unplug from digital devices within 2 hours of bedtime.
Tip #4: Eat Fresh, Whole Foods. A “rainbow on your plate” is a great way to think of healthy eating. Be sure your diet is full of a variety of fruits, veggies, lean protein, and unprocessed grains. Limit eating foods from a box or bag as this will reduce your intake of sodium, sugar, and trans-fats. Hydration is important, especially for older adults. Be sure to drink more water, less soda and alcoholic beverages to support optimal health in your fifties.
Bonus Nutrition Tip: Aging bodies don’t always absorb nutrients as well as when we were younger. And sometimes, as we age, we don’t or eat a balanced-enough diet to provide essential nutrients that aging cells need. You may want to consult with your doctor about nutritional supplements for older adults, including: calcium, magnesium, fiber, vitamin D, vitamin B-6, vitamin B-12, probiotics, and Omega-3 fatty acids. You may also need more protein in your diet.
Tip #5: Move Your Body. Daily physical activity helps to protect the heart, lungs, muscles, bones, and joints. Your 50’s is the ideal time to participate in gentle, weight-bearing activities to help slow down bone loss. New to exercise? Follow the physical activity guidelines for older adults, or consult with a certified fitness professional who specializes in older adult exercise and wellness.
Tip #6: Connect with Others. Social connections are crucial to mental health at every age, and even more so in the older adult years. Connecting with others reduces loneliness, which the US Surgeon General has stated is as deadly as smoking! Look for ways to engage with people of all ages and in different settings. If your family and friend circle is small, consider volunteering in your community or joining a book or board game club at your local library or bookstore.
At Everbrook Senior Living, we view the fifties as a time to focus on you! After years of attending to family, a career, and community obligations, we support your health and wellness journey through state-of-the-art residential and wellness amenities. We offer programs, clubs, classes, and outings that help you preserve and enhance your physical and emotional well-being. Contact us today and come see for yourself what aging wise and well looks like at Everbrook!
It’s easy for anyone to overheat in the summer months. Older adults, especially, are more sensitive to fluctuations in temperature. It’s important to stay aware of how you’re feeling during hot weather, or you can quickly overheat and be at risk for a serious—and potentially dangerous—heat illness.
People age 65 and older typically do not adapt easily to changes in temperature, particularly the sudden and extreme bouts of heat that we’ve been seeing in recent years. Unlike younger people, older adults don’t have the physical resilience to adapt quickly, produce sweat and regulate their body temperature.
There are few reasons why this happens. including:
Signs & Symptoms of Heat Related Illness
According to the CDC, as the body becomes overheated, a person can be in danger of heat-related illness including:
The symptoms of these illnesses can range from mild to severe, and one can quickly progress to another. For example, heat cramps and exhaustion may precede heat stroke.
Some signs that you are experiencing heat illness include:
Keep an eye out for these serious heat illnesses:
Heat exhaustion occurs when your body can no longer stay cool. This often appears as feeling thirsty, dizzy, weak, uncoordinated, or nauseated. You may sweat a lot and have cold and clammy skin, or a rapid pulse.
Heat stroke is a medical emergency. Signs can include fainting, behavior changes, high body temperature (over 104° F), dry skin, a strong and rapid pulse, a slow and weak pulse, and no longer sweating even though it’s hot outside.
Seek medical care immediately if you suspect heat illness.
The best way to stay safe is to know the signs of heat illness and know what to do to address those signs and protect yourself or a loved one.
Older adults can stay safe in hot weather by following these tips:
Hot days are not time to try to keep up with the young kids in your life. Stay cool, stay hydrated, and protect yourself from the heat so that you can enjoy summer days without risk for illness.
Do you feel like you are having to keep tabs on your aging parent? Are you second guessing if mom or dad should still be living on their own and may need more supervised care? There are several hidden warning signs that can be indicators an aging parent needs assisted living care.
When observing your older adult parent in their living space, you’ll want to keep tabs on the following warning signs to assess whether or not they can continue to independently care for themselves and their home. You may want to keep a notebook, so you can see patterns of behavior and can share this information with your parent and their physician. This information will be helpful for decision making and for engaging with assisted living counselors when you start evaluating residential options for your parent.
When you are making notes about these changes in your aging parent, you’ll also want to observer how they respond to the changes themselves and how they respond to you when you try to discuss these things with them:
1. Forgetfulness. It may not seem like a “hidden warning” because forgetfulness in older adults is something we typically think of as really obvious. Before forgetfulness gets to the problematic point, it progresses, for most people, at a slow pace. You’ll want to look for consistent, insidious patterns of forgetfulness. This is more than just occasionally misplacing the car keys—something all of us do from time-to-time. When the car keys (or anything else) go missing more than occasionally, and to the point where the keys can’t be found so your parent can’t drive the car, that’s the kind of progression that’s a sign something more serious is going on with memory.
A red-hot warning sign for forgetfulness, which can have tragic outcomes is your aging parent forgetting to take their medication. Be sure that you are keeping tabs on their dosing—that they aren’t taking too much or too little (or none at all), which could result in a medical emergency situation. Other significant warning signs for forgetfulness include: not remembering where they placed important documents, forgetting to cash checks received, to pay bills electronically or by mail, or placing perishable foods in a cabinet instead of the fridge.
2. House is a Mess. If your parent wasn’t a messy person most of their life, and their living space starts to look in disarray, that could be cause for concern. Take notice of:
These things could be signs of forgetfulness and/or changes in mobility, meaning your parent is no longer able to do these things and is ashamed to tell you.
3. Changes in Mobility. The obvious signs are frequent falls and similar mishaps with movement. Before that degree of change, you’ll want to look for these hidden warning signs in your aging parent’s mobility:
4. Poor Personal Hygiene. If an aging parent suddenly looks unkept, has body odor, or seems to be wearing the same clothes over again, these are subtle signs they are losing the ability to independently care for themself. So pay attention to these things each time you visit:
5. Not Engaging in Activities. If your aging parent has discontinued participation in their usual hobbies, social outings with friends, or routine shopping... and this is not due to an acute illness or minor physical set-back, be concerned. You’ll want to talk
Is it Time for Your Aging Parent to Move to Assisted Living?
If you find that your aging parent displays any of these hidden warning signs of not being able to care for themselves and their living space, then it may be time to consider assisted living. This is especially important to do if you are unable to take-on the challenge of caregiving for your parent. Everbrook Senior Living offers support from compassionate care counselors who can in help you decide about assisted living care that meets your parent’s unique needs. We provide the resources and options necessary for making an informed and affordable choice. Not only do our state-of-the-art, luxury residences provide medical attention your loved one may made need, they will also have access to a full complement of recreational, social, emotional, and cultural activities to support their well-being in their Golden Years.
We’ve covered a great variety of health topics on our blog—most of which focus on encouraging older adults toward an active lifestyle to support their social, physical, and emotional wellbeing. This month, in recognition of National Men’s Health Month, we want to focus on a topic important to men’s emotional and mental health: depression in men. To be clear, depression is not a part of the normal aging process. Depression in older adult men can be overlooked when other health conditions are present, such as dementia. This makes it all the more important to understand and be able to recognize depression in older adult men.
The experience of depression can be quite different for men compared to women. It’s important for loved ones to be able to understand a man’s unique experience of depression so they can best provide support for coping with this serious mental health condition.
Of all the mood disorders, depression is the most common, afflicting over 21 million Americans from all ethnic groups, ages, and backgrounds each year. Annually, over six million men suffer from depression. In general, men (compared to women) have been less open about reporting symptoms of depression to a healthcare provider. In recent years, thanks to high profile stories of men speaking openly about their mental health and a movement to de-stigmatize conditions like depression, men have been more forthcoming about their struggles with depression.
There are still generational differences around mental health, including depression. Some older adult men may not be willing to admit to feeling depressed—they may look for a “logical reason” for what they are feeling, and become despondent and/or angry when they can’t pinpoint that reason to explain their depressed mood.
A Man’s Experience of Depression
Ups and downs in mood are a natural part of being human. Hour to hour, day to day, our emotions can shift based on events in our lives and our perceptions of these events. Clinical depression in men reflects a disturbance in mood and emotion over a period of time, interfering with a person’s usual daily routine and their ability to derive enjoyment from living as they usually do.
If you are concerned that a man in your life may be struggling with depression, ask yourself if there is evidence of the following signs/symptoms:
What Can Trigger Depression in Older Adult Men?
For older adult men, depression can be triggered by situations that create feelings of helplessness, anger or stress, such as:
Remember: There isn’t a single cause of depression; sometimes, it can afflict a man for no apparent reason. This is why addressing depression must consider biological (genetic factors), psychological, and social factors as well as things like lifestyle choices, relationships, and coping skills.
Men can do many things to help protect against risk of depression. The following healthy living tips are a good start:
Get Cuddly. Hugs, a gentle hand on the back, and other affectionate touch is shown to reduce stress, and lower heart rate and blood pressure. It also increases the hormone oxytocin, which plays a role in our desire for social and romantic bonding. Touch, ideally, is between two people who care for one another’s well being, but older adults can also benefit from cuddling a dog—a live animal or a robotic therapy pet!
Stay Social. Older adults need in person social connections to support their emotional wellbeing. People who maintain social ties—over a cup of coffee, lunch, dinner, or a game of cards—have lower risk for depression and other health problems, tend to live longer, and report having happier lives, overall.
Eat a Brain Smart Diet. The food you eat influences the production of brain chemicals (neurotransmitters) that play a role in regulating emotional experience and mood. A brain smart diet includes primarily plant0based whole foods, lean cuts of poultry and fish, and, less frequently beef, as well as a variety of nutrient-rich fruits and vegetables.
Mood Lifting Movement. There’s a significant link between exercise and positive mood. You don’t need to have a racing heart rate to get the mood boosting effects of exercise. You can benefit from taking a stroll through your neighborhood, dancing in your living room, splashing around in the pool, plating catch, or even doing yoga in a chair. If you can get a partner to join you, even better: You’ll reap the benefits of social connection while engaged in mood lifting movement!
In older adults, what looks like depression could be another underlying health condition—such as sleep deprivation or dementia. And, some health conditions common to older adults can mask a depressive disorder. If you suspect that you, or a loved one, is experiencing depression, please speak to a healthcare provider right away.
Resources
Anxiety and Depression Association of America. “Men’s Mental Health”
Mental Health America. “Depression”
Murray, M.T. and Pizzorno, J. “Depression.” Cited in Encyclopedia of Natural Medicine (3rd Ed.) 2012. New York, NY: Atria Paperback: Simon & Schuster, Inc. p. 497-498.
When Mom resides in an assisted living facility, Mother’s Day might look different than celebrations in years past. However, you can bring a unique Mother’s Day activity to her at her residence. Take a look at our list of festive ideas to inspire how you share this special day with your mom.
Before you make plans, be sure to check with the staff regarding updated policies and procedures at the assisted living community. This is especially important if your mom happens to be taking medications or has had a recent change in their health status that could affect her mobility, energy level, or social skills.
If your original plan requires accommodations, ask the staff to assist you in accordance with your mom’s needs and the facility policies.
A Day of Reminiscing. If Mom lives close enough to her original hometown and you can have her out and about for the day, then plan to take her down memory lane! Begin with brunch at her favorite restaurant and car ride or stroll around the old neighborhood. Bring her by schools, homes of friends, parks, and other places she frequented during her life and in raising her family. If some of those places no longer exist, you can show her how the neighborhood has changed. Alternatively, you can bring out old photo albums and gather the kids and grandkids to hear Mom share stories of her youth. Wrap of the day with a home-cooked meal or a meal all together back at the assisted living facility.
Spend Time on Her Favorite Hobby. Maybe your mom has had a lifelong love of gardening, or art, or reading books. Pick-up some terra cotta pots, assorted bulbs and live plants and plan a day of potting plants that will bloom in the weeks to come. This will provide healthy décor for her living space and serve as a beautiful reminder of your time together. Similarly, you could bring a paint and pottery project to her and makes something together, visit local art museums, or take her to a thrift bookstore to stock-up on new reads. Conclude the day with dinner out or at her residence.
Create a Family Recipe Book. Spend the day cooking favorite meals from your childhood—and hers! Prepare a breakfast, lunch, dinner and dessert. In between the cooking and eating, gather together all the recipes that mom has kept over the years—including all those “secret ingredient” ones she tries to keep from everyone. Work together to create a paper or digitized family recipe book.
For any of these activities, you can have the grandkids and any of your siblings stop by throughout the day, or the weekend, to participate.
If these ideas aren’t on par with what will work for your mom, the following tips may help you come up with meaningful ideas that are just right for your mom:
What are some of your mom’s favorite things from over the years: music, books, hobbies, places? Brainstorm ways to bring those things into her assisted living residence. For example, she may not be able to visit Hawaii again, but you can put together a slideshow of her trip there and watch Hawaiian themed movies, together.
Does she still have close friends from her neighborhood? If so, consider bringing some of these folks to her on your next visit, or arrange a group video call.
Does she have a bucket list item? Consider some of the things your mom has always wanted to do or see—and try to find a way to bring that wish to life for her.
There are many ways to make Mother’s Day special for a mom residing in assisted care. A little creativity and a lot of love and thoughtfulness will help you plan a wonderful celebration with, and for your mom.
Spring is blooming all around us and as soon as the chill leaves the air, you’ll be wanting to step outdoors to recreate. Older adults can keep the spring in their step and prevent falls by maintaining a simple routine of balance and strength building exercises.
If you’ve felt unsteady around your home during the winter months, or if you (or a beloved older family member) have a history of falling or being unsteady, it’s important to step into physical activity with extra caution. Though it is tempting to venture out on a long walk on the first warm day of the spring season, not being physically ready for the increase in physical activity can lead to a potentially devastating fall or other injury. Older adults want to pay attention developing and maintaining balance, coordination, and strength in the legs as well as their core muscles around the midsection.
“Having good balance can help older adults avoid both the frequency and the severity of their falls, reducing the the likelihood they will suffer a serious injury that will lead to a significant and permanent change in their quality of life. That is why exercise is so important on a daily basis!”
~ Michael Levandowski, B.S. EP-C, CDP, Everbrook Exercise Physiologist
The following are basic exercises that senior citizens can be doing year-round, particularly during the weeks and months leading up to spring. If you haven’t participated in an exercise program in quite a while, be sure to get cleared by your physician before you begin. Also, seek the guidance of a certified fitness trainer who specializes in working with older adults.
For older adults, certain movements or activities can present cause them to feel unsteady and increases their risk for falling, such as:
Sit-to-Stand Exercise
The sit-to-stand exercise builds leg strength and improves body mechanics and balance, which are important in reducing falls. This exercise mimics the movements that are necessary to rise from a seated position and return to that position. Seats of varying heights can be used based on a person’s starting range of motion and ability to move independently or with an assisted device such as a cane or walking stick.
Balance Training Exercises
The ability to stand on both feet, and on either foot independently, is essential for fall prevention as well as for climbing or descending a flight of steps. At home, it’s easy to work on balance training exercises. Just be sure you are nearby a steady piece of furniture, such as a couch or a countertop that you can easily reach out to if you do feel unsteady.
Standing Feet Apart
Start with both feet on the ground, shoulder distance apart. Stand without holding onto anything for 10 seconds, working your way to 1 minute for a set of 3-5 repetitions.
Standing Feet Together
Start with both feet on the ground, shoulder distance apart. Stand without holding onto anything for 10 seconds, working your way to 1 minute for a set of 3-5 repetitions.
Standing on 1 Foot at a time
Yoga or Tai Chi Class
If you are already steady on your feet. Practicing yoga or Tai Chi 1-3 times a week is an excellent way to maintain and even improve your strength, balance and coordination. You might also benefit from a regular workout, twice a week, using strength training equipment under the supervision of an exercise specialist, as noted above.
Fitness and Wellness at Everbrook Senior Living
Senior fitness and wellness are a priority at Everbrook Senior Living. Whether you are part of our independent living community or require assisted living services, our cutting-edge exercise program is led by a certified exercise physiologist who delivers evidence-based, safe and fun exercises designed for older adults. In addition to a focus on individual needs, we also offer a variety group exercise and Wellnes 4 Later Life programs, all designed to help you feel your best at every age and state of life.
We’d love for you to see what the Everbrook family of senior living residences has to offer you. Get in touch with us, today, to schedule a tour.
Additional Resources on Fall Prevention Exercise for Older Adults
Tufts School of Medicine “Exercise Decreases Fall Risk for Elderly People”
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
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Older adults can celebrate Valentine’s Day and American Heart Month by treating their senior sweetie to a heart-healthy treat: Dark chocolate.
More than just an indulgence, nutrients found in dark chocolate can support cardiovascular health, which is important for aging adults. But not just any ole’ dark chocolate; you want to indulge in dark chocolate with a high cacao content. What’s so special about cacao? Glad you asked!
Cacao: Raw Chocolate, Food of the Gods!
Considered by ancient Mayan culture to be the ‘food of the gods,’ cacao is cocoa (chocolate) in a raw, less-processed form. Cacao grows from trees called Theobroma cacao, which are native to South America and West Africa where more than half of the world’s cacao comes from. After harvesting, cacao is processed to make various chocolate products. The more cacao is processed, the more nutrients it loses. Less processing not only helps dark chocolate retain nutrient density, less additives are mixed-in, such as added sugars, palm oils, butters, and artificial flavoring.
To derive maximum health benefit from eating dark chocolate (in moderation) choose chocolate that contains 70-85% cacao (60% is the minimum cacao content).
Like most plants, cacao contains nutrients and plant compounds (known as polyphenols) that support health. Dark chocolate, that is minimally processed, contains several health-promoting compounds. When cacao-rich dark chocolate is eaten in moderation as part of an otherwise healthy diet for older adults, it is associated with the following heart-healthy benefits:
Knowing that dark chocolate can support heart health isn’t a free pass to eat bars of it every day. When nutritionists and healthcare providers suggest eating dark chocolate, they are talking about an ounce or two a couple of times a week. They also intend for you to reduce your intake of overprocessed sweets and snacks and replace those with cacao-rich dark chocolate. In a nutshell, dark chocolate should a part of an older adult’s healthy diet inclusive of veggies, fruits, lean meats, poultry, and plenty of water.
Check out these 12 healthy versions of dark chocoalte recipes – our favorite: The Dark Chocolate Fondue.
This Valentine’s Day, surprise your sweetie by making cacao-rich dark chocolate fondue and sharing dipped fruit together. Remember to use chocolate ingredients that is 60% or higher in cacao content.
Fun Flavor Fact: Raw cacao has a unique flavor profile! Depending on the cacao content, dark chocolate can be slightly to very bitter compared to its more processed chocolate cousin. This is why many high-cacao dark chocolate products are infused with other nutrient-dense ingredients, such as dried fruit (raspberry, acai berry, blueberry) or fruit extract (orange, berry) or nuts (walnut, cashew). These ingredients cut the bitterness and enhance the sweet, tangy flavor profile of dark chocolate.
