You may know at least the basics of how food choices can make a difference in your physical health. Maybe someone you know has had to modify their diet because they have heart disease or diabetes. Or perhaps you’ve read about the health benefits of the Mediterranean diet or the Blue Zones food guidelines. But are you familiar with how diet affects mental health?
Research into the connection between nutrition and mental health began to intensify a couple of decades ago. And, as more baby boomers have reached retirement age, some of that research has focused on mental health and nutrition for seniors.
What Drew Chef Cixto to The Vered
Our executive chef, Cixto Chavez Jr., has been a professional chef for nearly 30 years, including five years in the senior living industry. He credits Momentum Senior Living, The Vered’s management company, for being open to new systems and workflows. He says having the chance to create his own culture and systems, along with the standards Momentum already had in place, was a main draw for him to join the team at The Vered.
“We are really approaching dining in a very unique way. We’re embracing technology and efficiency, so that we’re able to dedicate more time, energy and resources to improving the resident experience overall,” Chef Cixto says.
We’re looking not just to feed seniors but to fuel their independence by combining the best of what we know about nutrition and the best of what our residents expect on their plates. We’re looking to create a new standard of care, here in Encino and California.”
How ‘Culinary Resonance’ Shapes Dining at The Vered
As Chef Cixto explains it, culinary resonance is the intersection of what residents’ nutritional needs are, based on their health and medical data, and what residents actually want to eat. He emphasizes the importance of using open communication to understand what their food experiences are, past and present.
“In senior care, we often talk about what seniors should eat, but we rarely talk about what they want to eat,” he says. “I like to bridge the gap, protecting their health through the joy of the plate — because, in my opinion, the meal really only has nutritional power if it’s actually enjoyed.”
To align The Vered’s menus with residents’ expectations, Chef Cixto uses feedback gained through a newly created dining committee comprising residents and members of the culinary team, as well as resident focus groups who taste test potential new menu items.
“The resonance is developed by having that open dialog and giving residents lots of different platforms to help us understand just what their version of a satisfying meal is. We then try to combine that knowledge with what we know about the Mediterranean or the MIND diet,” Chef Cixto says. “We try to incorporate those things into the menu without sacrificing what the residents’ expectations are.”
The MIND diet may help prevent or delay dementia, including Alzheimer’s disease, and other conditions that adversely affect the brain.
Making Favorites More Healthful
Chef Cixto and his team are skilled at adapting recipes to improve their nutritional profile. As an example, instead of pan-frying the lemon dill salmon entrée in oil, they steam it together with fresh vegetables using parchment paper.
“It’s a much lighter, much healthier dish,” Chef Cixto says. “Our server brings the entrée to the table and gently opens the parchment. If we’ve done our job right, this nice little waft of fragrant steam comes out and gives the resident more of a dynamic dining experience.”
For classic dishes that residents show a preference for, like meatloaf, the team will use a leaner cut of meat and an enhanced glaze.
“There are certain things we can do without sacrificing the quality or the experience for the resident,” Chef Cixto says, noting that a dietitian signs off on The Vered’s menus whenever changes are made.
Chef Cixto points out that all produce used at The Vered is delivered from the area surrounding Oxnard and Ventura, and his team also sources other local products, like meat and fish.
“We’re just now switching over to a more locally sourced bread program, and I’m very excited about that. We’ll be getting those products at the peak of their freshness.”
How Does Nutrition Affect Mental Health?
Foods with anti-inflammatory properties — including most fruits and vegetables, whole grains and fish high in omega-3 fatty acids — have been shown to lower levels of C-reactive protein, a biomarker associated with an increased risk of depression, anxiety and other mood disorders.
Many foods that fight inflammation are high in nitrates and antioxidants, which help dilate blood vessels and improve circulation. This increases blood flow to the brain, delivering more oxygen and nutrients to brain cells. This, in turn, enhances cognitive function and memory, and stabilizes mood.
Tip: Nitrates are added to processed and cured meats, such as bacon, deli meats, hot dogs, pepperoni and sausage, to make them taste better and to prevent bacteria from growing. But that doesn’t make them healthy choices. When your body breaks down the naturally occurring nitrates in vegetables, the result is a beneficial gas called nitric oxide. The added nitrates in processed meats, however, break down into nitrosamines, chemicals that can increase the risk of cancer, according to WebMD.
In addition, many of the same nutrient-dense foods that protect against inflammation also contain nutrients such as magnesium, omega-3s and tryptophan, which boost serotonin and endorphins, neurotransmitters that reduce stress, regulate mood and help you feel happy.
These are just a few examples that highlight the role of nutrition in mental health.
The Best Foods for Your Brain
Do an online search for the top 10 foods for mental health and you’ll find variations among different sources. But when it comes to nutrition, mental health professionals often agree on several recommended brain foods for seniors:
- Leafy greens, including spinach, kale, Swiss chard and collards. They’re high in folate, omega-3s, magnesium and other nutrients vital to brain health.
- Fatty fish such as salmon, mackerel, tuna, herring and sardines, which are all high in omega-3 fatty acids.
- Whole grains such as oats, quinoa and brown rice. These complex carbohydrates aid in the production of serotonin and are a source of steady energy.
- Berries, including blueberries, raspberries and strawberries. Rich in antioxidants, berries can help ease anxiety and depression while safeguarding against cognitive decline.
- Nuts and seeds, particularly almonds, cashews, chia seeds, flaxseeds, pepitas (pumpkin seeds), pistachios and walnuts. Many are high in antioxidants, magnesium and omega-3s. Some also contain phenylalanine, an essential amino acid vital for producing neurotransmitters such as dopamine and norepinephrine.
- Avocados. Nutritional dynamos, avocados contain healthy fats, fiber and a bevy of vitamins and minerals that help regulate neurotransmitters and fight inflammation.
- Dark chocolate. The flavonoids in dark chocolate lower stress, improve circulation to the brain and may help protect against cognitive decline. Aim for at least 70% cacao; 85% is even more beneficial.
Dining Options at The Vered
Our on-site dining room, The Concord, offers daily lunch and dinner specials during designated hours as well as an “aways available” menu residents can order from between the hours of 7 a.m. and 7 p.m.
The Rosebud Bistro features more casual fare, including menu items residents can enjoy with a drink before dinner. Certain “grab-and-go” items, such as yogurt parfaits and deli sandwiches, are available for those who want something quick and light.
The Rosebud also has a tended beer and wine bar — something you won’t find in many assisted living communities. But you will find residents having fun there, especially during happy hour each week.
Assisted living residences all have kitchens with a stovetop, oven, microwave and refrigerator with freezer for those who want to prepare their own meals. We’ve found, though, that most residents prefer to eat lunch and dinner in our dining room, where Chef Cixto and his team work their culinary magic.
To learn more about the dining experience at The Vered, call 818.450.3120 or contact us online.
Featured Image: YAKOBCHUK VIACHESLAV / Shutterstock