Nutrition And Mental Health in Ageing Population

Aging is an inevitable journey, but for most, it is a scary road. From fading memory to fluctuating brain function, the common notions of aging are terrifying. But many people who have walked down that lane have proven that age is just a number. In this blog, I bring you a very valuable insight into Nutrition and Mental Health that can help people age gracefully.

Surveys say that by 2030, one in five people in the world would be in the age bracket of over 65. Since ages, longevity and old age have come along with a variety of health challenges. From Alzheimer’s to Dementia to depression to paranoia, aging brings along a cluster of health risks. In addition to other reasons, nutritional vulnerability also increases with age due to economic and health reasons.  

With an increasing proportion of elderly people, researchers are now probing into the possible ways of graceful aging. Having a graceful journey to old age depends on several factors like nutrition, physical workout, lifestyle choices, exposure to stress, and psychological health. Several studies have proven the impact of a healthy diet on mood. While poor food choices increase the mental health risks; mental health issues impact appetite. Hence, knowing about the influence of diet on psychological health can help in healthy aging!

Also Read: 10 Shocking things that are aging you

Ageing and neurodegenerative diseases

Increasing age is a prime risk factor for many health problems. From natural cognitive decline to neurodegenerative diseases, aging can deteriorate brain function in humans. This gradual deterioration can begin in the 40s and worsen by the 60s. 

People who are more exposed to stress are at a higher risk of late-life cognitive impairment. Nutrient deficient diets and unhealthy lifestyle also contributes to neurodegenerative diseases. Furthermore, genetics, social life, and other factors can also play a part.

Also Read: 15 genius tips to protect your memory 50

Nutrition and Mental Health in Ageing People

Food is the essence of life. It is food that builds up the cells in our body, keeps our organs functioning, enhances our immunity, and protects the brain against degeneration. Ayurveda also emphasizes the importance of good nutritional status for the healthy functioning of the body.

5000 years ago, Ayurveda highlighted that food has a significant effect on mood and mental well-being. Ayurveda had discovered the gut-brain connection centuries ago. Foods rich in anti-inflammatory and antioxidants are good for brain function. Omega-3 fatty acids, flavonoids and B vitamins, nutrients lower the risk of cognitive decline with aging. 

The Mediterranean diet which consists of fruits, greens, and dairy is rich in these nutrients. However, eating behavior changes as you age. Older people are nutritionally vulnerable because of low appetite, food restrictions, financial strains, loneliness, social isolation, and chronic depression.  

Also Read: Food for the Brain

Role of Diet in Mental Health in Ageing People

The human brain is nearly 60 percent fat. That’s why your brain needs essential fatty acids (EFAs), amino acids, vitamins, minerals, complex carbohydrates, and water. A diet rich in these nutrients is essential for healthy brain functioning and graceful aging. 

The food on our plates has a great impact on our mental health and wellbeing. Some nutrients trigger a release of neurotransmitters and aids in brain functioning while some foods harm the brain by releasing toxins that damage healthy brain cells. Both of these impact long-term mental health issues.

Here are some nutrients that you must add to your diet for the brain!

1. Complex carbohydrates 

Complex carbohydrates in foods like whole grains, vegetables, and beans, are essential for brain health. Since they take a longer time to digest, it provides a steadier source of energy to the brain.  

2. Fats

Essential Fatty Acids are very essential for the structure and grey matter of the brain. Foods rich in omega-3 and omega-6 like seeds, vegetables, vegetable oils, fish, pumpkin, nuts, cereals, and seeds help in brain functioning. 

3. Amino acids

Foods rich in amino acids like quinoa, mushrooms, legumes, and brains are a must in your diet. Amino acids are important for maintaining proper brain chemistry. They help in the formation of neurotransmitters that enable us to think and feel.

4. Antioxidants

Foods rich in antioxidants are very crucial for your brain health as they help prevent oxidative stress.  A diet rich in Brahmi, green tea, strawberries, gooseberry, fruits, and vegetables is good for preventing the aging of your brain. 

5. Water

Hydration is very essential not just for your body but also for your brain. Inadequate hydration has a significant effect on the mind. It can impact your performance and learning and in the long term, it may result in a number of health issues. 

Recommended Supplements for Brain Boosting

1. Omega 3 fatty acids

Omega-3s are crucial for building cell membranes in the brain. It is a great anti-inflammatory and antioxidant agent that could protect brain cells. Research has proven that regular intake of Omega 3 fatty acids helps in protecting cognitive functions. Also Read: Omega 3 Fatty Acids

2. Vitamin E

Another excellent source of antioxidants is Vitamin E which helps in reducing oxidative stress and preventing degeneration of the brain. A 2014 study revealed that vitamin E intake could prevent various health issues ranging from heart diseases, stroke, Alzheimer’s disease.

3. B vitamins

B vitamins are often linked with brain health. A deficiency in B vitamins can result in a greater risk of dementia and Alzheimer’s disease. B Vitamins further helps in producing the energy needed to develop new brain cells. 

4. Vitamin D

The sunshine vitamin is very essential for brain health. Research shows that an adequate amount of Vitamin D helps in regulating mood and preventing a range of mental health disorders like depression, schizophrenia, Alzheimer’s disease, and dementia.

Ayurvedic Supplements

Ayurvedic supplements for brain health are quite popular for their natural composition and zero side effects. Natural medicinal plants like Ashwagandha, Turmeric, Brahmi, Shankhpushpi are used to slow down brain aging and enhance memory!

Your Takeaway

Nutrition is very crucial for the prevention and management of Psychiatric disorders. Ayurveda has emphasized mental wellness for eons and now, modern science is also focusing on this spectrum of wellness. With an increasing section of the population stepping into their senior years, it is important to take necessary measures for healthy aging. 

Along with a healthy diet, changes in lifestyle, good sleep routine, daily exercises can help in protecting mental health in aging people.