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You’ve heard that an ounce of prevention is worth a pound of cure? And you’ve probably also heard that every little bit adds up? Both of these principles apply when it comes to a healthy lifestyle, including lifestyle choices that promote the health of your precious brain.
As we age, many of us make changes that are meant to help us age in place safely, such as home modifications or affordable emergency button alarms that allow you to reach out for help whenever you need it. You likely visit your doctor on a regular basis to ensure that everything is good with your physical health. But did you know that there is actually a diet that can reduce your risk of cognitive decline?
Feeding Your Body and Brain
Certain foods have a powerful impact on your brain health. The MIND Diet combines many good foods seniors and the elderly need to stay as healthy as possible in both body and mind. MIND stands for Mediterranean/DASH Intervention for Neurodegenerative Delay and is a combination of the Mediterranean diet and the DASH Diet (Dietary Approaches to Stop Hypertension).1
Choosing the appropriate foods helps fight what has become a global epidemic. The World Health Organization reports that over 55 million people worldwide have dementia, and another 10 million are newly diagnosed each year.2 In the United States, that number is about 5.8 million. The CDC predicts that by 2060, 14 million people will suffer from dementia in the United States alone.3
Seniors don’t have to go to extremes to avoid being a statistic. Simply changing your diet can work wonders. Food is fuel. Remember the top foods for better brain health and longevity:
· Berries of all kinds
· Seafood, particularly tuna and salmon
· Nuts, seeds, and legumes
· Whole grains
· Colorful fruits and vegetables
Here are some delicious recipes that incorporate these brain-boosting ingredients.
As you are working in the kitchen, it’s a great idea to have a medical alert pendant or wristband at your service.
Roasted Powerhouse Veggies
One of the best ways to ensure that you get the nutritious veggies you need is through a delicious roasting. Look to veggies that are colorful, as this means they have high levels of carotenoids – that’s the pigment that turns them into bright colors. Carotenoids are associated with lower risk of dementia and improved brain health.
You can use any sort of vegetable in this recipe, as long as it is cut into uniform pieces for even cooking.
· 2 medium bell peppers (consider a medley of green, red, yellow, and orange)
· 2 medium zucchini
· 1 large sweet potato, scrubbed well
· 1 red onion
· A large handful of trimmed Brussels sprouts
· 3 tbsps. extra-virgin olive oil
· 1 tbsp. Dijon mustard (or other flavorful mustard)
· 2 tsps. dried Italian seasoning
· 1 tsp. garlic powder
· ½ tsp. freshly-cracked black pepper
· 5 tbsps. grated parmesan cheese
Make sure all the veggies are about the same size. This ensures proper roasting.
Heat the oven to 400 degrees Fahrenheit. Cover two large rimmed baking sheets with parchment paper.
Drop the veggie pieces into a large bowl and toss them with the oil and mustard. Sprinkle with the seasonings and toss again, making sure each piece is coated.
Divide the veggies between the two sheets. Spread them out in one layer, making sure they have a little space between each piece to ensure even cooking.
Roast the veggies for about 30 minutes, rotating the pans and tossing the veggies a bit halfway through the cooking time. They are done when they are browned, crispy at the edges, and a fork slides through them with ease.
When they are done, pull them from the oven and immediately sprinkle them with parmesan cheese. They are great hot or at room temperature.
Apricot Papaya Smoothie
Though the best possible fruit is whole, raw fruit, like strawberries right off the vine or peaches straight from the tree, sometimes you want to mix things up a bit. Enter this unique apricot and papaya smoothie, which makes use of fruits that you might not pick up at the store every day.
· 2 cups cubed papaya, frozen
· 1 cup cubed apricots, frozen
· Almond milk of your choice
· 1 tbsp. honey
· 2 tsps. vanilla extract
Cut up the fruit and put them in the freezer for a while to get that firm consistency you want in a smoothie. (Alternatively, you can add ice cubes, but this will weaken the flavor.)
Combine all the ingredients in a blender, pouring in at least ½ cup of milk but going up from there to find the consistency you want. Pulse the ingredients several times to break them up and blend them, then blend steadily for one minute or until the consistency is just right.
Berry Breakfast Cake
Antioxidants and flavonoids are powerful in preventing free radicals, which can lead to damage in the brain. All sorts of berries, including blueberries, raspberries, and blackberries, can bring a punch of flavonoids and antioxidants while being lower in sugar than other fruits.
· 1 ½ cups all-purpose flour
· ½ cup whole-wheat flour
· 1/3 cup sugar
· 2 tsps. baking powder
· 1 large egg
· ½ cup milk of your choice
· ¼ cup softened butter
· 2 tsps. grated lemon peel
· 2 cups fresh or frozen berries
For the Topping:
· ¼ cup sugar
· ¼ cup all-purpose flour
· ¼ cup chopped walnuts
· ¼ cup chopped pecans
· ½ tsp. ground cinnamon
· 3 tbsps. cold butter, cut into small pieces
Preheat the oven to 350 degrees Fahrenheit. Coat a 9-inch square baking pan with cooking spray or use parchment paper.
In a large bowl, whisk together the flours, sugar, and baking powder. Add the egg, milk, butter, and lemon peel. Mix all ingredients until the butter incorporates into the mixture and all the dry ingredients are moist. This will be a thick batter!
Fold the berries into the batter. Be patient while doing this, as it takes some time. The berries will begin to fall apart; that’s okay. Spread the berry batter into the baking pan.
Blend the topping by combining it all in a food processor or mixing by hand to incorporate the tiny cubes of butter. The mixture should be crumbly. Sprinkle it over the batter.
Bake the cake for 40-45 minutes until a toothpick inserted into the center comes out clean.
Flavorful Baked Salmon
Seafood is a strong source of omega-3 fatty acids, which have been linked to a reduction in cognitive decline as well as better brain health. Did you know that our bodies don’t produce DHA, the most common omega-3 fatty acid, on our own? We have to get it from a good diet. This recipe can help.
· 2 pounds of salmon filets with the skin on
· 1 lemon, sliced into rounds
For the sauce:
· Lemon zest
· Juice of two lemons
· 3 tbsps. extra-virgin olive oil
· 6 cloves of minced garlic
· 2 tsp. dried oregano or dried Italian seasoning
· 1 tsp. smoked paprika
· ½ tsp. freshly cracked black pepper
Heat the oven to 350 degrees Fahrenheit. Prepare a rimmed sheet pan lined with foil, then lined with parchment paper on top. (The idea is to place the fish on the parchment paper to prevent sticking, and close the foil over the salmon to form a “packet” for cooking it.)
Pat the salmon dry with a paper towel. Place on the sheet pan.
Make the sauce by mixing together the lemon juice, zest, oil, garlic, and spices. Whisk the sauce well. Top the salmon evenly with the sauce. Top that with slices of lemon.
Fold the foil over the salmon. Bake for about 20 - 25 minutes or until the salmon flakes easily with a fork. Carefully remove the salmon from the oven, open the top of the foil, and place the fish under the broiler. Broil only for about 2 minutes. Make sure the garlic doesn’t burn and the fish doesn’t overcook.
Baked Nut Bread
In addition to containing antioxidants and fatty acids, nuts provide a wealth of vitamins and nutrients that improve brain health and help fight cognitive decline. Add whatever seeds and nuts you’d like to this bread; as an added bonus, it will taste a little different every time!
· 2 cups all-purpose flour
· ½ cup whole-wheat flour
· ½ cup granulated sugar
· 1 tbsp. baking powder
· ½ tsp. salt
· 1 cup milk of your choice
· 1 large egg
· ½ cup chopped walnuts
· ½ cup chopped pecans
· ¼ cup sunflower seeds
Heat the oven to 350 degrees Fahrenheit. Grease and flour a standard loaf pan.
Whisk together the flours, sugar, baking powder, and salt. Make a well in the center and pour in the milk and egg. Stir well until all is combined and smooth.
Stir the pecans and walnuts into the batter until fully incorporated. Pour the batter into the loaf pan. Top the batter evenly with the sunflower seeds.
Bake for 50 minutes to an hour or until a toothpick inserted in the center comes out clean. Allow to cool completely on a wire rack before cutting the bread.
Brown Rice Medley
Whole grains offer fiber, which keeps your digestive system on track, which can help reduce your risk of dementia. The nutrients in whole grains can battle inflammation in the brain and support memory. This recipe incorporates a wide variety of mind-boosting ingredients.
· 1 cup brown rice
· ½ cup wild rice
· 3 cups low-sodium chicken broth
· 1 large shallot, minced fine
· ¼ tsp. garlic powder
· ½ tsp. onion powder
· ½ tsp. smoked cumin
· ½ cup toasted pecans or pistachios, chopped
· ½ cup dried cranberries
· 2 whole green onions, chopped
In a saucepan, add the rice and chicken broth. Bring to a boil and reduce heat to low. Cover and allow to simmer for 30 minutes or until the rice is tender and fluffy.
Combine the minced shallot and spices. Stir the mixture into the rice and cover again. Do this quickly to avoid letting too much steam escape.
Cook for another 10 minutes or until the broth is absorbed. Remove from the heat but leave the lid on to allow the rice to fully steam.
Fluff the rice and add the nuts, cranberries, and onions. Mix well and serve.
Other Points to Ponder
Now that you have good examples of what you should be eating for better brain health, what about those foods you should avoid? Keeping bad things out of your body is just as important as putting good things in. Skip these foods as often as you can:
· Refined grains
· Processed foods
· Fried foods
· Highly-sweetened desserts
· Soda, fruit juice, and other sugary beverages
· Red meat
· Fast food
· Alcoholic beverages
But remember, even the best diet won’t matter much if you don’t incorporate other healthy lifestyle choices too. You should be visiting your doctor to keep chronic conditions under control, getting plenty of sleep, eliminating as much stress from your life as possible, and engaging in moderate exercise at least five days a week. Wearing an emergency alert system for elderly adults, spending time with friends and family, and getting additional mental stimulation (such as from hobbies, reading, and the like) can help ensure that your risk of dementia stays as low as possible for as long as possible.
