4 Food Groups That Boost Memory

4 Food Groups That Boost Memory

Over time, you may notice diet plays an increasingly important role in your overall health and wellness. The foods you consume can affect everything from your waistline to your energy levels. More importantly, they can affect your memory and brain health. Here’s how nutrition needs change with age, along with a few ways seniors can use food to boost their memory.

How Nutritional Needs Change with Age

Dietary needs can change with age in many ways, and seniors often:

  • Require more nutrient-dense foods than high-calorie foods
  • Have a slower metabolism, meaning they require less food
  • Need naturally high-fiber foods to support bowel health
  • Limit sodium intake to maintain a normal blood pressure
  • Drink more water to stay hydrated

Now that you know some of the ways dietary needs change with age, here are a few tips for eating a brain-boosting diet.

4 Food Groups That Boost Memory

  1. Fatty fish

Fatty fish, like salmon and albacore tuna, contain omega-3 fatty acids, which are a building block of the brain. Omega-3s are linked to several brain benefits, including improved memory, mood, and protection against cognitive decline. Try to eat fish 2 times per week or consult with your doctor about taking an omega-3 supplement.

  1. Berries

Berries may benefit the brain in several ways. First, they contain flavonoids. In addition to giving these fruits color, they have been shown to improve memory. Berries also contain antioxidants, which may improve memory and delay brain aging. Excellent options include blueberries, strawberries, raspberries, and blackberries.

  1. Green, leafy vegetables

Leafy vegetables, like kale, spinach, broccoli, and collards, may also help slow cognitive decline. They are often full of brain-boosting vitamins, including vitamin K, folate, lutein, and beta-carotene.

  1. Nuts

Nuts, particularly walnuts, contain healthy fats and proteins. Walnuts contain alpha-lipoic acid. This is a type of omega-3 fatty acid that helps lower blood pressure and protect arteries, which benefits the brain. Many nuts also include vitamin E, antioxidants, and plant compounds, all of which support brain health.

Considering the Blue Zone Diet

When exploring diets that benefit the brain, you may want to look into the Blue Zones Food Guidelines. These 11 guidelines were derived from the diets of the world’s longest-lived people. The Blue Zones Food Guidelines are mostly plant-based and emphasize eating plenty of leafy greens and seasonal fruits and vegetables. Only about 5 percent of the diet includes animal products. The diet also insists on minimizing sugar, snacking on nuts, and sticking to sour or whole wheat bread.

Speak with a Medical Professional

It’s common for people to notice changes in their memory as they age. Some have a harder time recalling information such as names, dates, and times. Others describe themselves as more forgetful. Minor changes in your memory are normal, but significant changes are not. If you have a noticeable decrease in your thinking skills, there may be an underlying cause, such as medications or a medical condition. It’s best to speak with a health care provider about your symptoms.

Heritage Senior Communities Supports a Healthy Diet

At Heritage Senior Communities, we know how important it is for older adults to eat a nutritious diet. That’s why we prepare meals with senior bodies in mind. To learn about how we keep seniors healthy or to learn about our memory care program, contact us today to schedule a private tour.

How Caregivers Can Help Seniors Eat Healthier

How Caregivers Can Help Seniors Eat Healthier

Dear Donna,

My dad is 70 years old, and I am concerned about his diet. He has arthritis, so it’s difficult for him to cook. He usually opts for fast food because the drive-through is convenient. When he does make it to the grocery store, he purchases processed and frozen foods high in sodium. How can I help my senior dad eat better?


Kim from Grand Haven, MI

How Nutrition Changes with Age

Dear Kim,

It’s great that you are trying to help your dad eat healthier. Mobility constraints are a common reason seniors choose convenience foods over healthy options. However, a diet rich in nutrients is essential for older adults to maintain their health.

Nutrition needs can change with age for various reasons, including:

  • Slowed metabolism: People usually become less active with age. This slows metabolism, so they require less food.
  • Decreased nutrition absorption: Although seniors often require less food, their nutrient requirements increase. Unfortunately, their bodies absorb and use nutrients less effectively, making it more important to make good choices.
  • Change in appetite: Many seniors’ appetites change. This shift can be caused by certain medications or a decrease in their senses of smell and taste.

Consider Frozen Foods

Frozen foods can be a great way for seniors to eat healthy, so long as they are choosing the right foods. Take time to make sure your loved one knows how to read nutrition labels on frozen meals. They should look for items with less than 300–400 calories and between 8 and 25 grams of fat, depending on their diet. Also, make sure meals have less than 800 milligrams of sodium. A few senior-friendly options include:

  • Amy’s Asian Noodle Stir-Fry
  • Trader Joe’s Tandoor Chef Chicken Tandoori with Spinach
  • Healthy Choice Cajun Style Chicken & Shrimp
  • Lean Cuisine Salmon with Basil

Try Meal Delivery Services

If grocery shopping is an issue and no one is available to help, your loved one may benefit from a home delivery meal service. Meal delivery services bring fully cooked meals straight to your doorstep. You store them in the fridge and microwave them when you are ready to eat.

Silver Cuisine, for example, makes meals specifically for adults over 65. Your loved one can choose a meal plan that meets their dietary needs. A few options include heart-healthy, low-sodium, and Mediterranean meal plans.

Consider Meals on Wheels Programs

If you are unable to help your loved one meet their nutrition requirements, then you may want to see if your community has a Meals on Wheels program. Meals on Wheels is dedicated to providing seniors with the nutrition they need to avoid food insecurity and remain independent. Through this program, volunteers deliver well-rounded meals to the home. To learn more about this program or locate your local organization, visit the Meals on Wheels website.

Nutrition Is Important

A healthy diet is essential for all ages, including seniors. Meeting nutrition requirements is necessary for older adults to stay healthy and independent. Those who eat healthily often report stronger immune health, higher energy levels, better cognitive functioning, and an easier time managing chronic conditions.

I hope this helps your dad eat better.



Heritage Senior Communities Supports a Healthy Diet

If you are concerned about your aging loved one’s ability to eat healthily, you may want to consider senior living. Most communities, including Heritage Senior Communities, provide meals designed for the unique needs of older adults. Many communities also offer options to accommodate specialty diets, like low-sodium or sugar-free meals.

Contact us today to learn more about how we help our residents eat healthily.


10 Tips for Thriving during Retirement

10 Tips for Thriving during Retirement

When most people think about retirement, the first thing that comes to mind is money. Although your financial situation will play an essential role in your ability to retire comfortably, it isn’t the only thing that matters. Retirement is a time to look forward to, and it’s important to take steps so you can enjoy your new lifestyle.

Here are ten tips for thriving during retirement.

Thriving during Retirement

  1. Stay mentally active.

Staying mentally active can have many positive effects on your life during retirement. It can improve your memory, help you avoid cognitive disease, and improve concentration. Seniors can stay mentally active by completing puzzles, having conversations, and working on creative projects.

  1. Learn something new.

When you think about the last time you learned something new, you probably experienced a sense of accomplishment. The benefits of continuous learning extend beyond giving you a confidence boost. Acquiring knowledge can help you feel smarter and make you more ready to take on new challenges. Reading, meditating, and traveling are all excellent ways seniors can exercise their brains.

  1. Stay socially connected.

Staying connected to others plays a significant role in your overall health and quality of life. Those who maintain strong relationships with friends and family have been shown to have better brain health, live longer, and experience less loneliness. You can nurture your relationships by taking time to call friends, arranging regular visits, and connecting with them on social media.

  1. Stay physically active.

There are many health risks related to living a sedentary lifestyle. In addition to reducing your risk of these diseases, exercise can have many positive effects on your health. Regular exercise can increase your metabolism, improve sleep quality, and support physical and mental health. There are a variety of ways seniors can incorporate exercise into their routines. Walking, swimming, yoga, and participating in senior fitness classes are all excellent options.

  1. Be proactive about your health.

Health is something that many people take for granted. We usually don’t pay attention to it until we are sick. If you want to thrive during retirement, it’s essential to be proactive about your health. Make and keep regular doctor appointments, sleep at least seven hours a night, and listen to your body.

  1. Eat healthily.

Eating a healthy diet is essential for retirees to live their best life. Those who meet their requirements have more energy, better cognitive functioning, a stronger immune system, and have an easier time managing chronic conditions. Do your best to prepare fresh foods daily and review the food pyramid.

  1. Create a safe living environment.

Falling is a common concern among seniors. Taking steps to make your home safe can help preserve your independence. Removing tripping hazards, making sure there is adequate lighting, and installing grab bars where necessary is a great place to start.

  1. Find a sense of purpose.

A sense of purpose is an essential part of aging well. Feeling like your life has meaning is linked to a longer life span, better brain health, increased resilience, and better sleep. Seniors can live purposely in a variety of ways, including adopting a pet, volunteering, and mentoring.

  1. Find healthy ways to cope with stress.

Chronic stress is one of the quickest ways to age your body. To live well during retirement, do your best to keep your stress under control. Meditation, spending time with loved ones, and exercising are all excellent ways to cope with negative feelings.

  1. Organize your finances.

Organizing your finances is an essential part of retiring. Do your best to stick to a budget, plan for unexpected expenses, and avoid trying to keep up with other retirees. Also, continue to save wherever you can.

Look Forward to Retiring

Retiring is an exciting chapter in your life. Many seniors find it easier to enjoy their lives while living in a senior living community. Many communities, including Heritage Senior Communities, offer life enrichment programs that support its residents’ overall health and wellness. This includes plenty of opportunities to be physically active, mentally stimulated, and socially engaged.

Seniors Thrive at Heritage Senior Communities

Heritage Senior Communities helps residents make the most of their retirement years. We have a variety of options to meet the unique needs of seniors and their families. Our dedicated staff can assist seniors with everything they need to live their best life. Contact us today to learn more.

How to Live Your Happiest Life after Retirement

How to Live Your Happiest Life after Retirement

If you are like most people, you are looking forward to retirement. You can say goodbye to your full-time job and hello to spending your time however you want. Yet, regardless of how excited you are about the next chapter in your life, it can still be nerve-wracking.

Many people struggle to adapt to their new lifestyle and are unsure of how to enjoy their free time. Here are a few tips for seniors who want to live their happiest lives after retirement.

Finding Happiness after Retirement

  1. Find a sense of purpose.

Many people lose their sense of purpose after they retire. Having a reason to get out of bed in the morning is essential to your overall happiness. Feeling like your life has meaning is linked to many health benefits, including:

  • Longer life span
  • Improved brain health
  • Reduced risk of Alzheimer’s disease
  • Better sleep quality

Common ways retirees find their sense of purpose include mentoring younger generations, adopting a pet, or working part-time.

  1. Find opportunities to volunteer.

Volunteering for a cause you care about is another excellent way to find happiness post-retirement. In addition to making a positive difference in others’ lives, volunteering can also improve your sense of self-worth.

Altruistic behavior can help seniors avoid isolation. It also supports mental, physical, and social health. One of the best things about volunteering is you can donate as much or as little time as you want.

  1. Continue learning.

Taking up a hobby or learning a new skill can be a great way to enjoy retirement. In addition to keeping your mind active, continued education can give you a sense of accomplishment and boost your self-esteem. You can learn anything from a new language to an instrument. You could even rediscover an old pastime. Whichever route you take, learning is always a good way to pass the time.

  1. Stay connected to loved ones.

For years, research has shown that having strong relationships is key to your overall happiness. Close bonds also support longevity, reduce depression, and alleviate anxiety. During retirement, do your best to stay in contact with loved ones and make new friends regularly. Seniors who live in isolated areas often find it easier to meet people by moving to a senior living community.

Retirement Is a New Chapter in Life

Retirement is an exciting and rewarding stage in your life. It is the perfect time to explore hobbies, strengthen relationships, and focus on the things that bring you joy. By following these tips, you will be on the way to living your happiest life after retirement.

Residents at Heritage Senior Communities Live Their Happiest Lives

At Heritage Senior Communities, we encourage our residents to enjoy their post-retirement years. We offer many life enrichment activities, including exercise groups and art classes. Schedule a private tour to see how we help residents live their happiest lives.

Are Vegan Diets Healthy for Older Adults?

Are Vegan Diets Healthy for Older Adults?

Veganism is becoming increasingly popular among seniors. Vegans eat solely plant-based foods. They steer clear from meat, dairy, eggs, honey, and any other foods derived from animals. There are many reasons seniors consider switching to this diet. Sometimes, it’s for better health, while animal rights drive others. Often, it’s both. Regardless of why seniors consider the change, the most important question is “Are vegan diets healthy for older adults?”

Benefits of Switching to a Vegan Diet

  • Boost the immune system: The ideal vegan diet is rich in fruits, vegetables, whole grains, and nuts. Because most of these foods are nutrient-dense, they can benefit the immune system.
  • Manage chronic health conditions: Vegans tend to have healthier blood pressure, fewer cases of diabetes, and longer lives than those who follow the standard American diet. It may be beneficial for seniors with chronic health conditions.
  • Maintain a healthy weight: Those who consume a vegan diet typically have a lower body mass index. As we age, maintaining a healthy weight may become increasingly difficult. This may make veganism a good option for seniors struggling with weight.

Switching to a Vegan Diet

As you age, it may become increasingly difficult to meet nutrition requirements. Veganism can make it a bit more challenging. Here are a few tips for seniors switching to a plant-based diet:

  • Take supplements: Some nutrients, like vitamin B12, are only found in meat. Seniors will need to take a supplement to meet their recommended daily intake.
  • Eat foods rich in calcium: Calcium is another nutrient seniors should be mindful of when going vegan. Many diets rely on dairy products for their daily calcium dose. Fortunately, there are plenty of vegetables, including spinach, kale, and broccoli, that are abundant in calcium.
  • Choose high-protein foods: Many seniors are concerned they won’t get enough protein if they cut meat from their diet. However, many plant-based foods are high in protein. Soybeans, tofu, and lentils are excellent options.

Cooking for One

Seniors who are cooking only for themselves may find it difficult and expensive to prepare meals with fresh ingredients. They may not see the point in cooking for a single person. This causes many seniors to choose foods with a longer shelf life as opposed to fresh foods. However, there are resources to make cooking for one easier.

Single meal planning sites provide single-serving recipes. One Dish Kitchen and the Fresh 20 for One have healthy recipes for one person along with shopping lists.

Veganism Isn’t for Everyone

Like most diets, veganism has pros and cons. Some may do well without animal products while others may struggle. Before attempting any new diet, it’s important to consult a doctor. They can help you determine if a vegan diet is right for you and your health.

Heritage Senior Communities

Heritage Senior Communities understands the importance of eating a diet rich in nutrients. Our communities make it easy for residents to eat healthily. Our Heritage Hospitality policy offers fresh and diverse dining choices to all our residents. Contact us today to learn more about how we help seniors stay healthy.

How to Respond When a Senior with Alzheimer’s Is Agitated

How to Respond When a Senior with Alzheimer’s Is Agitated

Agitation is a common symptom among adults with Alzheimer’s disease. When a person is agitated, they may become annoyed or restless with seemingly little to no provocation. A loved one who is agitated may fidget, pace, or repeat behaviors.

It can be difficult for caregivers to watch their loved ones in distress, and naturally, they want to help. In most cases, something is causing this reaction. By understanding why their loved ones are experiencing these feelings, caregivers can learn how to respond.

Understanding Agitation in Adults with Alzheimer’s

  1. Physical discomfort

When a person with Alzheimer’s disease experiences physical discomfort, their condition can make it difficult for them to identify the source of their distress. Other times, they may have trouble putting their symptoms into words. The inability to articulate their feelings can cause them to become agitated. Hunger, constipation, and sleep deprivation are common causes of physical discomfort that can contribute to agitated behavior.

Sometimes, discomfort causes pain. A love one’s body language may tell you what is bothering them. Do they hold or rub a particular area of their body repeatedly? Does their skin appear dry or irritated? If you suspect your loved one is in pain and you can’t identify the cause, it’s usually a good idea to ask their doctor.

  1. Overstimulation

Dementia can cause a person to become overstimulated quickly. Too many people talking at once and large crowds can overwhelm them and cause them to become agitated. Other forms of excess stimulation include clutter or background noise from the television or radio.

Caregivers can help by limiting the number of stimuli in a loved one’s environment. For example, keep music low and limit the number of people in their space. If you need to go to the store, go during times when it is less crowded.

  1. Change in routine

Sticking to a routine is important for people with dementia. It lets them know what to expect and allows them to carry out their responsibilities independently. Because change causes people with Alzheimer’s to rely on their memory as opposed to their habits, they may become frustrated as they try to adapt.

It may help to let your loved one know in advance about changes in routine. For example, remind them of upcoming appointments several times. Also, be sure to let them know when friends and family are scheduled to visit.

Validate Feelings

When a loved one is agitated, do your best to remain calm. Just because the disease is causing their feelings doesn’t make them any less valid. Your loved one will appreciate you taking time to understand why they are upset and figuring out ways to help.

Heritage Senior Communities

If you are struggling to manage your loved one’s Alzheimer’s symptoms, it may be time to consider memory care. Heritage Senior Communities provides specialized dementia care across Michigan. Because our communities are designed for people with dementia, they can help reduce many symptoms, including agitation. Contact us today to learn more.