According to a study posted on the JAMA Network (a collection of peer-reviewed medical journals), the past 20 years show a decreasing trend in dietary quality among older US adults. Neglecting foods for elderly health can affect your mental and physical well-being. You may notice a decline in your mood and energy levels.
Before that happens, add these senior health and mood foods to your routine. Nourish your mind and body with our guide to healthy eating for seniors in Keller, TX!
Mood-Boosting Foods
According to a study of generally healthy older adults, 45% of participants had inadequate intake or micronutrient deficiencies (The National Library of Medicine). Malnourished older adults have:
- An increased risk of mortality
- Higher risk of falls due to frailty
- Longer hospital stays
- Higher hospital readmission rates
- A higher incidence of infection or impaired wound healing
- A lower quality of life
- Reduced functional abilities
Older adults experience reduced appetite and energy needs, slower metabolism, and impaired mobility. These factors can adversely affect food and nutrient intake.
You may notice a change in your overall mood when you haven’t eaten for a prolonged period. Consult your independent senior living community’s dining program to add these mood-boosting foods to your routine.
Dark Chocolate
Chocolate features many mood-boosting compounds. For example, sugar provides a quick source of fuel for the brain. Chocolate can release feel-good compounds, including:
- N-acylethanolamine
- Theobromine
- Caffeine
It’s also high in flavonoids, which can increase blood flow to the brain while reducing inflammation. Inflammation is the body’s response to toxins, injuries, and infections. Excessive inflammation, however, can increase your risk of stroke, cancer, heart disease, dementia, and cognitive decline.
Chocolate has flavonoids that could boost your brain health and support mood regulation. It also has a high hedonic rating (the pleasurable smell, texture, and taste can promote a good mood).
Opt for dark chocolate, which contains less added sugar and more flavonoids.
Fatty Fish
Fatty fish like salmon and albacore tuna contain omega-3 fatty acids. Your body can’t produce these fats on its own.
Both fish contain two types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They’re linked to lower levels of depression.
Omega-3s contribute to the fluidity of cell membranes in the brain. They play a key role in cell signaling and brain development. Consuming more omega-3 fatty acids could lower symptoms of depression and cognitive decline.
Omega-3 polyunsaturated fatty acids may play a role in mental well-being by acting as mood stabilizers. Some plant foods contain omega-3s as well, including:
- Flaxseed
- Canola oil
- Purslane
- Cauliflower
- Broccoli
- Red kidney beans
Some seafood like oysters, albacore tuna, clams, and sardines contain selenium. Selenium is a mineral associated with brain function. Low levels of selenium may cause poor moods.
The brain metabolizes selenium differently than other organs. It retains selenium to a greater extent, indicating the mineral plays an important role in brain function.
Other foods that contain selenium include eggs, Brazil nuts, chicken, and sunflower seeds.
Bananas and Berries
Bananas are high in vitamin B6, which synthesizes neurotransmitters like serotonin and dopamine. Fiber slowly releases sugar into the bloodstream, encouraging better mood control and stable blood sugar levels. When levels are too low, you may experience mood swings and irritability.
Nutritious foods like berries contain antioxidants, which help the body manage inflammation associated with mood disorders like depression. They also contain phenolic compounds, which help balance harmful compounds in the body.
Fermented Foods
Fermented foods include:
- Kimchi
- Kombucha
- Yogurt
- Sauerkraut
These foods can benefit your mood and gut health. The fermentation process leads to the creation of probiotics, which support the growth of healthy gut bacteria. Probiotics may also increase your serotonin levels.
Serotonin can affect your mood, appetite, stress response, and other behaviors. Most of the body’s serotonin is produced by your gut microbiome, which plays a role in brain health. In fact, there’s a connection between healthy gut bacteria and lower depression rates.
Nuts and Seeds
Nuts and seeds contain fiber, healthy fats, and protein. They also provide tryptophan, which aids in mood-boosting serotonin production.
These foods for elderly health include:
- Almonds
- Peanuts
- Cashews
- Walnuts
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
Some nuts and seeds contain zinc and selenium. These minerals are important to brain function.
Senior Wellness Tips
As you add these mood-boosting foods to your diet, consider making a few minor changes to your routine. Here are senior wellness tips that can further improve your mental and physical health.
Set a Schedule
Try to eat at the same time each day. Regular eating intervals could improve your stress resistance and reduce inflammation.
If you have difficulty eating on time, set alarms or start a food journal. You can also work with a professional at your Keller, TX, independent senior living community. They can advise you while reducing the stress of daily planning.
Don’t Skip Protein
Protein is the building block of our bones, tissues, and blood. Differentiate your protein sources to add different nutrients to your diet. This can support different bodily functions while helping you maintain high energy levels.
Eat the Rainbow
Eating more raw fruits and vegetables could boost your mood. They contain antioxidants, which fight oxidative stress. When adding fruits and vegetables to your routine, try to “eat the rainbow.”
Fruits and vegetables of different colors contain different vitamins and minerals. Adding more color to your plate could reduce the risk of a deficiency.
Moderate Sugar and Refined Carbs
Try to reduce your intake of sugar and refined carbs. This includes the following:
- Sugary snacks like candy and pastries
- Syrups
- White flour
Consider swapping out a sugary snack with fruit the next time your sweet tooth kicks in.
Choose Senior Health and Mood Boosting Foods
Your senior health and mood are closely linked with your diet. Improve your mental and physical well-being by enjoying these nutritious foods. With these tips on healthy eating for seniors, you can diversify your palette and enhance your quality of life.
Conservatory at Keller Town Center offers a vibrant, amenity-rich independent senior living experience in Keller, TX. Enjoy unmatched convenience and gourmet options from our executive chef. Contact us now for availability.
