Incidence of Cognitive Decline in Seniors

According to research from the University of New Hampshire, nearly two-thirds of the population experience some cognitive impairment before the age of 70. Signs of cognitive decline include a notable decrease in mental abilities such as attention span, memory, language, problem-solving and judgment. While it's normal for seniors to experience mild cognitive impairment, severe impairment can impact their ability to function independently.

How Diet Can Reduce Cognitive Decline

A randomized study funded by the Alzheimer’s Association showed that a healthy diet was a major factor in delaying cognitive aging by 1 to 2 years. The research, known as the POINTER study, compared two ways of fighting cognitive decline. The study followed participants aged between 60 and 79 with factors that increased the risk of cognitive decline and dementia, such as a sedentary lifestyle and health issues including prediabetes and high blood pressure. These factors increase the risk of cognitive decline and dementia.

The participants were divided into two groups. One adopted a structured lifestyle intervention, while the other was self-guided. The structured group followed the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND), took part in aerobic exercises four times a week and received cognitive training. The other group received pertinent information on diet, exercise and mental stimulation but were free to choose their own diet, physical exercise and mental health routines.

The study lasted for 2 years, and the cognitive ability and physical health of participants were assessed every 6 months. The results showed that both groups increased their cognitive scores, but the group following the MIND diet scored higher.

Foods That Help Fight Cognitive Decline

The MIND diet was developed in 2015 by Dr Martha C. Morris. It's based on the Mediterranean and DASH diets and follows studies about foods considered healthy and unhealthy for the brain.

Following the diet isn't difficult because it's not strict. Rather, it's a series of recommendations. According to the MIND diet, foods that are considered brain-healthy include:

• Whole grains. Three standard servings of whole grains like oatmeal, whole wheat bread and brown rice per day
• Vegetables. One daily serving of leafy and one of non-leafy vegetables
• Nuts. Five servings per week
• Beans. Four servings per week
• Berries. Two servings per week
• Poultry. Two poultry meals per week
• Fish. One meal with fish per week
• Olive oil. Olive oil used for cooking

Foods You Should Cut Down On

The diet doesn't ban foods that aren't considered brain-healthy but recommends you eat fewer foods such as:

• Red meat. Less than four servings per week of red meat or meat products
• Pastries. No more than five servings per week of pastries and sweets
• Cheese. One serving of cheese per week
• Fried food. Only one serving of fried food per week
• Butter or stick margarine. Less than a tablespoon per day

Exercise and Brain Health

The research also emphasized the role exercise and mental activity have in slowing cognitive decline.

Regular Exercise

Exercise stimulates the flow of blood and oxygen to the brain. Recent studies show convincing evidence that moderate-intensity aerobic exercise and resistance training improve cognitive function in seniors. The CDC recommends seniors perform 150 minutes a week of moderate intensity exercise. Many assisted living communities, including The Gardens at Springfield in Missouri, facilitate exercise with activity calendars that include brisk walk groups and cardio drumming.

Mental Stimulation

It's important to stay mentally active. The Alzheimer's Association says challenging your mind and keeping your brain working hard lower the risk of cognitive decline and dementia. Whether it's reading a book, doing a puzzle or taking classes, learning new things is good for your brain.