Have you ever found yourself searching for a word that is just on the tip of your tongue, or walked into a room only to forget why you were there in the first place? These everyday lapses in memory can happen to anyone, regardless of age or cognitive ability. Fortunately, there are proactive steps you can take to keep your mind sharp and your memory strong as you age. The answer might be on your plate! Nutrition plays a crucial role in keeping both your body and mind healthy. In previous posts, we’ve covered how vitamin D strengthens bones and muscles, how leafy greens may slow age-related memory loss, and shared general nutrition tips for healthy aging. Today, let’s dive into how diet specifically impacts brain health and memory as we grow older.

How aging affects the brain

According to a 2022 chapter in Neurobiology of Brain Disorders (Second Edition) by researchers from the University of Michigan, our brains have two main types of cognitive skills: the quick-thinking abilities that help us solve unfamiliar problems (fluid cognition) and the knowledge we gain over time, like vocabulary and facts (crystallized cognition). As we age, changes such as decreased blood flow, fewer neuronal connections, and increased inflammation can lead to declines in these abilities. But, there’s good news! With a few key nutrients, a healthy diet can help support cognitive function and keep your mind sharp, even as you grow older.

Key nutrients for cognitive health

Antioxidants and vitamins

Oxidative stress, which occurs when there is an imbalance of free radicals in the body, can contribute to cognitive decline and neurodegenerative conditions, like dementia and Alzheimer’s disease, as explained in this 2022 publication by Julie Moreno, an affiliate faculty member with CSU’s Center for Healthy Aging and an assistant professor in the Department of Environmental and Radiological Health Sciences. Antioxidants, found in colorful fruits, vegetables and seeds, can help protect brain cells from damage.

B vitamins, such as B6, B12, and folate, are also essential for brain function. A 2020 meta-analysis by researchers from Fudan and Zhejiang universities in China emphasizes that these vitamins are linked to improved cognitive performance in cross-sectional studies assessing the rates and occurrence of dementia or cognitive decline among adults aged 45 and up. Vitamin D also plays a crucial role by reducing inflammation and supporting the brain’s defense mechanisms.

Healthy fats

A diet rich in omega-3 fatty acids, commonly found in fish, like salmon, and in plant sources, such as flaxseeds and walnuts, is also vital for maintaining cognitive function. This 2022 review by Harvard Medical School Associate Professor Francine K. Welty emphasizes that omega-3s are key to improving cognitive flexibility, processing speed, and memory. These healthy fats support neuronal function, reduce inflammation, and maintain the integrity of brain cell membranes, which are essential for effective communication between brain cells. Incorporating healthy fats into your diet can enhance focus, productivity, and overall quality of life as you grow older.

Hydration and cognitive capacity

Staying hydrated is just as important as eating the right food. As we age, our bodies become less efficient at conserving water, and our sense of thirst diminishes, making it easy to overlook hydration needs. According to a 2021 Mayo Clinic report, dehydration can lead to confusion, difficulty concentrating, and impaired short-term memory – symptoms that are often mistaken for cognitive decline. Drinking enough water helps maintain brain volume and blood flow, ensuring that nutrients are efficiently delivered to the brain and waste is properly removed.

Tips to stay hydrated:

• Drink water regularly throughout the day, even if you don’t feel thirsty.
• Include water-rich foods like cucumbers, watermelon, and oranges in your diet.
• Limit drinks that can dehydrate you, such as those high in caffeine and alcohol.

Takeaways

A well-rounded diet is key to maintaining both fluid and crystallized cognition and can help you stay mentally sharp long into older adulthood. Here are some practical tips:

• Eat a rainbow: Include a variety of colorful fruits and vegetables to maximize your intake of antioxidants.
• Include healthy fats: Aim to eat sources of omega-3s at least twice a week.
• Stay hydrated: Make water your primary beverage and keep track of your daily intake.
• Exercise, too: In addition to nutrition, activities like memory games, puzzles, meditation, exercise, and reading can further support cognitive health.

Amelia Pape, M.S., R.D., a registered dietitian with CSU’s Kendall Reagan Nutrition Center, affirms these guidelines, noting that, “nutrition, though important through every life stage, becomes increasingly impactful on our cognitive health as we age.”

 “While many nutrition needs increase as we age, often people begin to experience a decline in nutrient intake secondary to a natural decrease in appetite and thirst. To support brain health and mitigate cognitive decline that may be associated with aging, aim to add variety within food groups throughout the week/month, eat consistently throughout the day to support energy and cognitive needs, and seek support from health professionals, such as dietitians, to address any nutrition-related concerns or barriers to obtaining adequate nutrition,” she added.

Remember, consistency and variety are key to maximizing these benefits. By making conscious choices about what we eat and drink, we can support our brain health and enjoy an improved standard of living as we age.