A Better Brain Diet

With 5.4 million Americans already living with Alzheimer’s disease, one in five suffering with mild cognitive impairment and the 2012 failure of targeted pharmaceutical drug trials, many brain health experts are now focusing on food as a critical defense against dementia. ”Over the past several years, there have been many well designed scientific studies that show you are what you eat when it comes to preserving and improving memory,” says Dr. Richard Isaacson at the University of Miami Miller School of Medicine. The American Medical Association and Archives of Neurology have shown that people on a Mediterranean type diet, high in antioxidant rich fruits & vegetables, whole grains and fatty fish and low in refined carbohydrates and saturated fats tend to fend off cognitive decline longer and be less prone to developing full blown Alzheimer’s disease. Choose fats wisely: There are numerous studies suggesting a link between saturated fat in butter, cooking oil, cheese and processed meats and increased risk of Alzheimer’s disease. In contrast those that eat more fatty fish such as herring, halibut and wild catch salmon that are rich in the anti-inflammatory omega-3 fatty acid DHA, are at lower risk. DHA, when it’s a steady part of the diet, plays a critical role in forming the protective “skin of the brain” known as the bilipid membrane, and may possibly offset production of plaque in the brain, thus slowing down it’s progression during the earliest stages of dementia. Eat more berries : In general, antioxidant rich fruits (especially berries) and vegetables are major preventers of oxidative stress, the cell damaging process that occurs naturally as we age. Rich in antioxidant flavonoids, blueberries may even have “specific anti Alzheimer’s and cell saving properties.”

Healthy Aging: Preventing Falls and Fractures

In the United States, an estimated two million preventable fractures occur every year. Falls, fractures and hip replacements are common problems as people get older due to bone loss, bone fragility and osteoporosis. More than 90% of hip fractures in older Americans are the result of a fall. Known as the “silent disease,” osteoporosis progresses without symptoms and involves the gradual loss of bone tissue or bone density and results in bone so fragile they break under the slightest strain. Consequently, falls are especially dangerous for people who are unaware that they have low bone density. If you are over 65 it is a good idea to talk to your doctor about a bone density test of you have not already.

The following are tips to prevent falls outdoors:

*Don’t hesitate to use a walker or cane for added stability, especially in bad weather.

* Look carefully at floor surfaces in public buildings. Many floors are made of highly polished marble or tile that can be very slippery. If floors have plastic or carpet runners in place, stay on them when possible.

* Use a shoulder bag, fanny pack or backpack to leave hands free.

* Stop at curbs and check their height before stepping down. Be cautious at curbs that have cut away to allow access for bikes & wheelchairs. The incline up or down may lead to a fall.

Here are some tips to prevent falls indoors:

* Keep all rooms free of clutter, especially the floors.

* Keep floor surfaces smooth but not slippery. When entering rooms, be aware of differences in floor levels and thresholds.

* Wear supportive, low-heeled shoes, even at home. Avoid walking around in socks, stocking, or floppy backless slippers.

* Check that all carpets and area rugs have skid-proof backing or are tacked to the floor.

* Keep electrical and phone cords and wires out of walkways.

* Use a rubber mat in the shower or tub.

* Keep a flashlight with fresh batteries beside your bed.

* Consider purchasing a portable phone that you can take with you from room to room that way you can answer the phone without rushing for it and you can call for help should you have an accident.

* Don’t let prescriptions run low. Always keep at least one week’s worth of medications on hand at home. Check prescriptions with your doctor and pharmacist to see if they may be increasing your risk of falling. If you take multiple medications, check with your doctor of pharmacist about possible interactions between the different medications.

*Watch yourself in the mirror. Does your body lean or sway back and forth or side to side?

People with decreased ability to balance often have a high degree of body sway and are more likely to fall.

Probably the best way to prevent falls and combat osteoporosis is to stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger.

Ten Tips For Healthy Aging

In the last two decades, people have not only been living longer but they also have been staying much healthier later in life, according to a recently released study. Previously, researchers found that very poor health usually hits people in the last several years of life..

1. Fight afternoon fatigue – Fatigue is a common problem among older adults, especially after lunch. Having a glass of water and a high-antioxidant food like a prune can revitalize the body and stimulate the mind.

2. Exercise from the neck up – Keeping the brain active and fit is imperative to the health of older adults. Not only does it stave off memory-loss illnesses like Alzheimer’s and dementia, but it also fosters executive function. Try word games and recall exercises. For example, find 5 red objects during a walk in the neighborhood and recall them when back home.

3. Pole walk – Walking poles allow for more balanced mobility than walkers or canes. Walking with poles engages the muscles of the upper torso, which increases upper-body strength and cardiovascular endurance. Consult a physician before making the switch to poles.

4. Dine in duos – Those who share meals with others eat less than those who eat alone. This is an easy weight-loss tactic and one that fosters social interaction and engagement. While this is easy for those aging in community, older adults aging at home can plan to have meals with family or friends at least several times a week.

5. Break routine – Routine limits brain stimulation. Introduce new foods or new ways of eating the same food. For example, replace canned peaches with freshly sliced ones.

6. Sole Support – As people age, the fat pads on the bottom of their feet compress, creating fatigue and pain. Consider wearing supportive shoes or inserting foot pads for better stability and comfort or socks that have extra padding and a wicking agent to keep feet dry and comfortable.

7. Fats: Out with the bad, in with the good – Older adults with an increased genetic risk for dementia can reduce the risk by increasing the amount of Omega-3 fatty acids in their diet. These fatty acids, found in fish, nuts, olive oil and green leafy vegetables, can reduce brain inflammation, a possible cause of Alzheimer’s disease.

8. Decrease salt and increase your salsa – High blood pressure, which can lead to strokes and a significant decline in cognitive function, often increases with age. As adults get older, the sense of taste also fades, leading to a desire for more salt on food to enhance flavor. Decreasing salt intake by putting down the shaker – and increasing exercise habits by shaking to a salsa beat – will enhance cardio and cognitive health.

9. Balancing act – In addition to exercises that build strength and improve flexibility and cardiovascular endurance, make sure to add balance activities to the daily routine. Good balance requires maintaining a center of gravity over the base of support. Tai chi, yoga, walking on challenging surfaces and water exercises all enhance overall balance.

10. Dance like there’s no tomorrow – Older adults getting regular physical exercise are 60 percent less likely to get dementia. Exercise increases oxygen to the brain and releases a protein that strengthens cells and neurons. Dance involves all of the above plus the cerebral activity present in learning and memory.

Healthy Aging: Holiday Depression and Seniors

Happy Holidays from Waterford Estates

Most of us think about pleasant celebrations and gathering with family members and friends during the holidays, but not for some people, tis the season for sadness, loneliness and depression. There are many reasons for these feelings. In some cases, the holidays remind seniors of those no longer with whom they have shared holidays with in the past. Widows and widowers – or seniors without close family connections or a good network of friends – may have a particularly difficult time. If you are a senior who is having a difficult time this holiday season, or if you know a senior who may be experiencing loneliness of depression, the following are some tips that may help to lighten the mood.

Celebrate with others. Make an effort to get together with family members or friends. If this is not possible, join a group of seniors or go to a celebration at a community organization.

Volunteer your time. Studies have shown that people who donate their time to help others reap valuable rewards. Sign up to help cook or serve meals to the homeless, adopt a family for the holidays or organize or contribute to a toy or food drive.

Don’t hide your feelings. Many seniors try to conceal their sadness during the holiday season because they don’t want to put a damper on other people’s festivities or joy. But it’s important to talk about your feelings. Remember that most people will appreciate the opportunity to listen.

Don’t spend too much money. Many people, including seniors, try to make up for feelings of emptiness during the holidays by overspending. This will not work, and it may even backfire when you get the bill at the end of the month. Besides, the best gifts are from the heart, not from the pocketbook.

Take a walk. Exercise is incredibly beneficial to both body and the mind. It improves balance, gait and flexibility; enlivens the brain; and provides cardiac and pulmonary benefits. It also stimulates the release of endorphins, which positively affect mood and act as an antidepressant. You should maintain the level of exercise intensity recommended for you based on your medical history

Catch some rays. Light therapy is used to treat seasonal affective disorder (SAD), sometimes called "winter depression," Try going outdoors during daytime when the sun is out or keep your home environment bright. Talk to your doctors about which SAD lamps are most beneficial.

Try to avoid alcohol. Many seniors rely on alcohol more after retirement or the loss of a loved one, but alcohol is a depressant and may increase feelings of loneliness or sadness.

Eat a balanced diet. In general, malnutrition and dehydration are common in seniors. Especially during the holidays, seniors many feel sad and not want to eat. To feel good, you must eat a diet consisting of meats, whole grains and five servings of fruits and vegetables each day. On the flip side, you should also resist the urge to overeat, during the holidays. Gaining too much weight may lead to diabetes, heart disease or other serious medical conditions.

Click here to see all of the holiday activities that are offered at Waterford Estates Retirement Community.