A lack of nutritious food and an excess of empty calories and sweets are of particular concern for senior citizens who wish to maintain their memory and cognitive function throughout old age. As people age, finances, health challenges and physical and mobility concerns may limit the availability and consumption of the nutrients necessary for optimal physical and mental performance. However, with careful planning and a commitment to fully engage in a healthy lifestyle, both long- and short-term memory can not only be preserved but in some instances improved.
Diet
The Mediterranean diet is an eating plan that emphasizes foods rich in omega-3 fatty acids, the type of fatty acid believed to improve cognitive function and prevent memory loss. Although there is flexibility in the program, Mediterranean diet guidelines encourage the daily consumption of vegetables, fruits, whole grains, nuts and olive oil. While occasional servings of lean cuts of red meat are permissible, generous and frequent servings of seafood and an occasional glass of red wine are preferred because of the prevalence of substances known to maintain mental acuity.
Supplements
Phosphatidylserine, or PS, is an essential amino acid that many regard as a potential treatment for memory problems. Levels of PS begin to decline in middle age and are further depleted when the body is deficient in other vitamins. Although white beans, tuna and mackerel are natural sources of phosphatidylserine, health practitioners may recommend 100 mg each day for three months to help to improve your memory and brain function. A deficiency in vitamin B-12 is common in older adults and can contribute to memory loss, according to MayoClinic.com. Because animal protein contains high amounts of vitamin B-12, older adults who eat minimal amounts of meat or fish may need to take supplements.
Antioxidants
Although many nutrients thought to improve brain function are readily available in supplemental form, some scientists suggest that as-of-yet unidentified substances work synergistically with known nutrients and contribute to the nutritional value of plants. For example, so-called purple foods such as blueberries, cranberries, grapes and eggplant contain antioxidants and other substances that help to protect the brain. Although many of the chemicals thought to be responsible for food's healing properties have been isolated, many holistic health care professionals believe the nutritional value of organically grown produce is preferable to commercially prepared supplements.
Considerations
Cognitive decline and subsequent memory loss are not a natural part of the aging process. Along with daily exercise, fresh air and sunshine, a balanced diet consisting of minimally processed whole foods is the best way to retain physical health and mental acuity.
References
- University of Maryland Medical Center: Omega-3 Fatty Acids
- NaturalNews.com; "Essential Fatty Acid Phosphatidylserine (PS) is Powerful Prevention for Memory Loss, Alzheimer's and Dementia"; Dani Veracity; January 2006
- MayoClinic.com; "Can Vitamin B-12 Improve Memory In Alzheimer's Disease?"; Glenn Smith, Ph.D.; January 2011
- HelpGuide.org: Senior Nutrition: The Joy of Eating Well and Aging Well
- MedlinePlus; "Health Tip: Seniors, Focus on Nutrition"; Diana Kohnle; January 2011
