A failing memory is often attributed to the normal aging process. But a recent study published in the American Journal of Clinical Nutrition reveals that some simple changes in the way seniors eat may have a positive impact on short-term memory.

For this analysis, 22 men and women aged 61–79 years consumed — on an empty stomach — one of four beverages every morning for four days: drinks made up of pure protein, carbohydrate, or fat (each with the same number of calories), or a calorie-free placebo. Three types of memory tests — paragraph and word list recalls, tests designed to assess mental flexibility and motor function, and attention tests — were administered 15 and 60 minutes after the beverages were drunk.

Better memory after eating
The primary study finding was that consuming calories (regardless of the source) after an overnight fast improved the results of mental function tests. In addition, each nutrient had specific positive effects on different aspects of memory function.

Breakfast...don't leave home without it!
Quite simply, the main message of this study reinforces the age-old advice about the importance of eating breakfast. Earlier studies found that children who ate breakfast had better scores in mental performance compared with those who did not. This study suggests that the same is true for seniors. On waking in the morning, the body has been without fuel for many hours. Breakfast provides the fuel that the body needs for a myriad of tasks, including those that rely on memory.

Easy morning meals
If you aren't currently a breakfast eater or you're looking for some new options, here are a few quick and easy ideas:

• If you have access to a blender, blend together a banana, a single serving carton of yogurt, orange juice and other assorted fruits
• Top a bagel or English muffin with cottage cheese or a slice of melted mozzarella or Swiss cheese
• Make a breakfast banana split — empty a single serving carton of yogurt into your cereal bowl. Top with a high-fiber cereal and a sliced banana
• Cook instant oatmeal in the microwave and top with some raisins
• At the beginning of the week, hard-boil a few eggs. Enjoy them over several mornings with a piece of fruit and slice of bread

Source:
R.Kaplan, E.Greenwood, G.Winocur, et al. Dietary protein, carbohydrate, and fat enhance memory performance in the healthy elderly. Am J Clin Nutr. 2001. 74:687-693.