The relationship between diet and brain health as we age

As we get older, staying mentally sharp becomes increasingly important. A poor diet can lead to malnutrition, which negatively affects brain health. Malnutrition in older Australians is a significant issue. In fact, it’s estimated that up to 68% of aged care residents experience malnutrition. This highlights the importance of maintaining proper nutrition in aged care.

So, what role does diet play in brain functioning?

What you eat can have a major impact on your body and brain. A poor diet can increase your risk of having a heart attack or stroke. These can in turn increase your risk of developing dementia.

What to incorporate in your diet

• Berries and leafy greens: These are packed with antioxidants which protect brain cells. Leafy vegetables such as spinach are also high in B group vitamins such as folate. Vitamin deficiencies, common among older Australians, can increase the risk of developing dementia.

• Healthy fats such as omega-3 fats: Omega-3 fats are often found in fish like salmon and tuna as well as walnuts and eggs. These can support brain function and reduce inflammation.

• Wholegrains: Wholegrains such as oats and rice help keep blood sugar levels steady, which is great for brain health.
• Fresh fruits and vegetables: A wide variety can help protect against memory loss and support clear thinking. Aim for colour on your plate to ensure a mix of nutrients.

• Lean protein: As we age, we require a greater intake of protein in our diet. This helps with recovery from illness and supports strength and mobility. To boost protein, incorporate cheese, yoghurt and dairy products; soy products including soy milk, tofu and tempeh; meat such as chicken, beef and fish; pulses, lentils and beans; whole grains; eggs; nuts and seeds.

What you should cut back on

It’s not just what we include in our diet that supports brain functioning, but also what we choose to avoid. Steering clear of certain foods and habits can help protect cognitive health as we age. These include:

• Ultra-processed foods: Chips, sweets and chocolate bars can increase your risk of cognitive decline and depression as you age.
• Excessive alcohol consumption: Over time, too much alcohol can lead to symptoms commonly associated with dementia. If you choose to drink, stick to Australian guidelines of no more than two standard drinks per day.
• Quit smoking: It doesn’t matter how old you are, it is never too late to stop smoking. Smoking increases the risk of dementia and other serious illnesses.

Maintaining brain health is vital as we age, and aged care workers play a critical role in supporting the needs of older Australians. Their care, compassion and dedication make a meaningful difference every day, which is why pursuing a career in aged care can be both rewarding and impactful.

The sector is one of Australia’s fastest-growing industries, offering a variety of roles for people with different skills and backgrounds. Whether you’re just starting out or looking for a meaningful career change, aged care provides opportunities to learn, grow and make a genuine difference in people’s lives.

If you’re considering a career in this meaningful sector, Aged Care Resumes can help you take the next step. We offer professional resume writing and selection criteria services tailored to aged care roles, giving you the tools to stand out and succeed. Our team understands the unique requirements of the industry and can showcase your strengths to employers, helping you secure your next opportunity.

Article References

Dementia Australia (9 March 2023) ‘How do we maintain a healthy brain?’, Dementia Australia, accessed 25 August 2025.

Health & wellbeing Queensland (9 March 2023) ‘How to optimise brain health with 3 simple steps’, Health & wellbeing Queensland, accessed 25 August 2025.