Dietary choices are important over your lifespan, but as you age, your ability to absorb certain nutrients changes. The changes may impact physiological and neurological functions, including memory. Gradual memory glitches, like taking longer to remember names or places, is normal. These minor memory lapses in seniors is often associated with treatable nutrition-related conditions, like dehydration or vitamin deficiency.
Lapses vs. Memory Loss
Information processing gradually slows with age, notes DukeHealth.org, but there is a difference between a memory lapse and significant memory loss. Memory lapse occurs when you cannot find the right word immediately or misplace your keys but find them. Serious memory loss from dementia, however, is associated with confusion about familiar people or places, neglect of personal care, repeatedly asking the same question or getting lost in places frequented often. This type of memory loss is linked to changes in the brain that alter personality and behavior, not just the memory. Although the cause of dementia is not fully understood, you may be able to reduce your risk with healthy lifestyle habits in adulthood and throughout your senior years.
Nutritional Needs
A varied nutrient-rich diet is important for long-term health. Five or more servings of fruits, vegetables and whole grains each day supplies you with many different nutrients for brain health. Leafy green vegetables, like spinach, kale and greens, or vibrant orange and yellow produce like squash, cantaloupe, sweet potatoes and citrus are full of vitamins A and C, which are important antioxidants. The antioxidants protect your cells from damaging molecules that can affect your memory. Whole grains, like brown rice, wheat bread or nuts, beans and olive oil have the B-vitamins and vitamin E to also help protect your memory as you age. Eat small meals frequently and limit the amount of fatty foods in your diet so you also protect your blood vessels, which are important for a healthy heart and brain.
Vitamin B-12
Seniors over 60 are vulnerable to atrophic gastritis, a condition that prevents food-bound vitamin B-12 absorption. Vitamin B-12 is important for preserving your memory and it maintains healthy nerve cells. Nearly 30 percent of seniors are unable to properly absorb the B-12 nutrient because inflammation of the lining of the stomach prevents stomach acid production. Lack of stomach acid limits the release of vitamin B-12 from the foods you eat so it can be absorbed in the small intestine, notes the Linus Pauling Institute. Although you may consume food-bound B-12, your body will not register the nutrient if your stomach acid production in impaired. You need 2.4 mcg of B-12 daily and in the event of malabsorption problems it may have to come from a supplemental source, on your doctor's recommendation. Vitamin B-12 deficiency symptoms include disorientation, memory loss and dementia.
Eat More Fish
Fish is a lean source of protein that may also help preserve your memory as you age. According to PsychCentral.com, a study in "Neurology," concluded that seniors over the age of 65 showed a lower risk of cognitive decline by consuming fish, a source of omega-3 fatty acids, three or more times a week. Tuna, salmon, mackerel and herring are among the fish you can add to your meals at least twice a week to protect your heart and brain. However, bake, broil or grill the fish because the health benefits are not the same if you fry the fish.
Lifestyle Habits
A well-balanced diet is one part of the equation for memory preservation. Light to moderate exercise daily also keeps your mind strong. Walk, bike or enjoy a yoga class for 20 to 30 minutes a day to stay active. Drink plenty of water throughout the day to prevent dehydration and limit your alcohol use. Visit your physician regularly to keep up with any existing health conditions and for preventive care.
References
- Colorado State University; Nutrition and Aging; J.E. Anderson, et al.; May 2010
- St. John Providence Health System: Seniors and Memory Loss
- Psych Central; Fish Aids Memory of Older Adults; Rick Nauert; August 2008
- DukeHealth.org; Memory Loss: When to Worry?; Heidi White
- MayoClinic.com; Vitamin B12; April 2011
- Linus Pauling Institute; Vitamin B12; Jane Higdon; March 2003
