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Try These Superfoods for Optimal Senior Brain Power 

Fruits and grains in bowls.

Protecting senior brain power is essential to your health and wellness. While it’s not possible to prevent some cognitive decline, an aging adult’s diet does influence their mental agility. Research supports the axiom, “You are what you eat.” Studies also show that the best brain foods are also those that protect our heart and blood vessels. They’re especially rich in healthful components like B vitamins, omega-3 fatty acids, and other antioxidants that promote blood flow and brain health. 

Avocados 

The healthy unsaturated fat in avocados supports the brain and combats cognitive decline. They are loaded with several of the brain’s most valued nutrients, including vitamin C, folate, vitamin E, and copper. 

Blueberries 

The antioxidant compounds in blueberries have been shown to reduce inflammation and oxidative stress in the brain and throughout the body. Research also shows that this fruit may help protect the brain from the damage caused by free radicals and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. 

Coffee 

Beyond boosting alertness, coffee has been shown to improve memory and potentially decrease the risk of dementia. It’s also an excellent source of antioxidants, which may support brain health as we age.  

Dark Chocolate 

Dark chocolate contains flavonoids, which are potent antioxidants that can improve blood flow to the brain. Research also shows that dark chocolate can combat fatigue and the effects of aging while boosting mood, focus, and alertness. Eat dark chocolate with a high cacao content (72% or greater) for the most significant benefits. It’s low in sugar and still tastes great. 

Leafy Greens 

Rich in the antioxidant lutein, spinach – packed with vitamin E, vitamin K, and folate – has been shown to help boost memory function. Beyond spinach, greens like kale, collards, and mustard greens may also be effective in slowing down the brain’s aging process.  

Oily Fish 

Fatty fish like salmon are the ultimate brain food.  Diets higher in essential fatty acids, which are found in salmon, trout, mackerel, herring, and sardines, have been linked with a lower risk of dementia, Alzheimer’s disease, and slower mental decline. In addition, they produce serotonin, the good mood brain chemical.  

Walnuts 

With almost twice as many antioxidants as other nuts, walnuts are full of heart-healthy and anti-inflammatory nutrients. They are a good source of alpha-linolenic acid, which helps promote blood flow for efficient oxygen delivery to the brain. Walnut consumption may also improve memory.  

Whole Grains 

Whole grains like brown rice, barley, bulgur wheat, oatmeal, whole-grain bread, and pasta are rich in many B vitamins that work to reduce inflammation of the brain, potentially preserving memory. Choose whole grains with a low glycemic index that release glucose slowly into the bloodstream to keep the brain alert throughout the day. 

Winter Health and Wellness Tips for Seniors

January and February are cool months that call for cozy blankets and hot soup. For many seniors, winter can be a challenging time to stay healthy and active. Here are some winter health tips that will maximize your health and wellness this winter, with minimal time and effort!

A man and woman dressed warmly to be outside in the winter.

GET YOUR FLU SHOT

Adults over 65 are at high risk for experiencing serious health complications from the flu. Be sure to get your flu shot every year. The vaccine is safe, will not make you sick and can reduce the risk of getting the flu by up to 60 percent. 

STAY ACTIVE INDOORS

Physical fitness is important at every stage in life for good health and well-being. During the cooler winter months, you may not feel inclined to walk or hike outside. But there are still several great activities you can do indoors:

  • Chair yoga. Chair yoga is a wonderful option if you have limited mobility. It provides the same benefits of traditional yoga – increased circulation, flexibility, muscle tone and respiration – without the poses that could cause injury.
  • Stretching. Joints and muscles will quickly get stiff and achy if they are not taken care of properly. Stretching keeps your whole-body limber and flexible, making it less prone to pain and damage. Make time for 15-20 minutes of full body stretching every day.
  • Light weightlifting. Use light dumbbells to maintain your upper body strength. Do basic strength-building exercises like bicep curls, overhead presses, and triceps kickbacks.
  • Cook healthy one-pot meals. Cut down on your cooking and cleaning time. Discover the ease and simplicity of healthy one-pot meals for warm, nourishing lunches and dinners throughout the winter. These recipes use just one pot to cook a nutritious, tasty meal with plenty of leftovers.

LET THE SUNSHINE IN

Take advantage of the sunny weather by opening the blinds and each morning when you get up. Sunlight will warm up your home and your spirits. Sun is essential to good winter health as seasonal depression and vitamin D deficiency can occur. Spend at least 30 minutes a day sitting by a sunny window to feel your best.

SOCIALIZE WITH LOVED ONE

Though it might be tempting to hunker down under the blankets all winter long, don’t forget the importance of socialization. Spending quality time with friends and family is essential to a good quality of life. It makes you happier, more connected, and reduces stress, anxiety, and depression.

WEAR LAYERS INDOORS

We tend to get colder when we get older, it’s because our metabolism slows down as we age. This can lead to poor blood circulation and feeling cold more often. Layering up inside can save on your heating bill and protect your immune system by decreasing the chances that you’ll get sick. Sweaters, thick socks, and a warm robe are wardrobe staples that you should have on hand throughout the colder months.

PREVENT SLIPS AND FALLS

To help prevent slips and falls, be sure to keep all paths, walkways, and stairs around your home free from debris and as dry as possible.

Classes

The health and wellness programs below are all ONSITE unless noted otherwise. All are included in FREE with Myerberg membership. If you’d like to register for any of the below, please email info@myerberg.org or call 410-358-6856.

Cardio Drumming
Thursdays, 2:00 – 3:00 p.m.
Healthy Aging in Place with Ilysa Cohen & Joyce Wolpert
Virtual and Onsite
Wednesdays 10:00-11:00 a.m.

Classes with Joyce Wolpert
Meaningful Movement- Tuesdays, 10:00-11:00 a.m.
Balance Class- Tuesdays, 2:00-3:00 p.m.

In conclusion, if you have any questions please email our Wellness & Engagement Coordinator Ilysa Cohen at ilysa@myerberg.org.