Master, Doctor Nguyen Anh Duy Tung, a Nutrition - Dietetics specialist at Tam Anh General Clinic District 7, notes that the cerebrum of older adults gradually degenerates due to age, medical history, medication, lifestyle, and environmental factors, all of which impact mental health and can lead to memory decline. Supplementing with nutrient-rich foods beneficial for the brain helps maintain mental clarity.

Fatty fish

Fatty fish, such as salmon, tuna, herring, and mackerel, are abundant in omega-3 fatty acids, particularly DHA and EPA. These compounds are vital for improving memory and concentration. DHA helps maintain the structure and function of nerve cells, while EPA offers anti-inflammatory benefits, supporting efficient brain activity. Older adults are advised to consume fish two to three times a week to lower the risk of brain damage and prevent age-related memory decline, including Alzheimer's disease.

Green leafy vegetables

Green leafy vegetables, including broccoli, spinach, cabbage, napa cabbage, and mustard greens, are rich in glucosinolate antioxidants. Upon consumption, these compounds convert into Indole-3-Carbinol (I3C), which helps prevent micro-inflammation in the brain, thereby slowing the degeneration of nerve cells. Additionally, vitamin K, lutein, folate, and beta carotene found in these vegetables contribute to delaying cognitive decline in older individuals.

Berries

Berries like strawberries, grapes, blueberries, and raspberries are packed with flavonoid antioxidants. These compounds help shield brain cells from oxidative stress and inflammation - two primary contributors to memory decline in older adults. Moreover, flavonoids benefit cardiovascular health, improve blood circulation to the brain, and enhance the ability to recall and store information.

Older adults can drink green tea to supplement antioxidants, which helps increase alertness and concentration. Photo: Bao Bao

Eggs

Eggs are a rich source of choline, a precursor to the neurotransmitter acetylcholine. Acetylcholine plays a crucial role in transmitting information between brain cells and supporting memory function. Older adults can consume about three to four eggs per week. Prioritizing boiled or steamed eggs and limiting preparations with excessive oil can further protect both heart and brain health.

Extra virgin olive oil

Extra virgin olive oil is rich in unsaturated fatty acids, such as oleic acid, and antioxidant polyphenols. These compounds help protect brain cells from free radical damage, a key factor contributing to Alzheimer's disease.

Green tea

Green tea contains potent antioxidant catechins, which possess anti-inflammatory properties and protect brain cells from oxidative stress. The amino acid L-theanine in green tea helps promote mental relaxation. This tea also contains a small amount of caffeine, which can increase alertness and concentration.

Beyond a balanced diet, older adults should adopt a healthy lifestyle. This includes getting at least seven hours of sleep each night and engaging in moderate physical activity, such as walking, yoga, or qigong (duong sinh), to enhance blood circulation to the brain and improve cognitive function. Additionally, mental exercises like reading, solving puzzles, or learning new skills contribute to maintaining mental sharpness. Avoiding alcohol, refraining from smoking, and maintaining regular social interaction with family and friends are also vital for improving mental well-being.

Individuals over 60 should undergo regular health check-ups and dementia screenings to detect early signs of memory decline. Based on their specific condition, doctors can conduct a comprehensive assessment and advise on appropriate, timely interventions and treatments.

Quoc An