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About healthycaregiver

I took care of my husband for 10 years while he had earlier-onset Alzheimer's disease. My experience, along with my expertise as a wellness coach and health writer, prompted me to write a book on how caregivers can maintain their health, increase energy, and experience peace. My book "Calmer Waters: The Caregivers' Journey Through Alzheimer's and Dementia" will be released in June, 2016 by Cardinal Publishing Group. Please follow my blog for caregiving advice and the latest scientific studies on staving off dementia and supporting cognitive function.

Dementia Increases Risk of Falls

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A friend recently told me that her elderly mother developed dementia after breaking her spine. Dementia is a risk factor for falls and hip fractures in elderly dementia patients. But similar to the question of which comes first the hip fracture or the fall, the question of which comes first dementia or a significant fall is something to consider.

An individual with dementia is up to three times more likely than a cognitively intact older adult to sustain a hip fracture. This might occur due to several reasons including decreased activity, osteoporosis, vitamin D deficiency, smoking, side effects from drugs given to treat dementia, or unsafe environment.

Eight-six percent of hip fractures occur in individuals over the age of 65 years. Dementia prevalence increases exponentially with age, from 3% among those aged 65 to 74 years to 19% among 75 to 84 year olds and 47% in individuals over the age of 85 years.

There is some evidence that a hip fracture can in turn lead to cognitive decline. In one study, 25 of 26 Alzheimer disease patients with hip fracture had the onset of Alzheimer disease after the hip fracture. The researchers theorize that either the hip fracture brought the dementia to clinical attention or that patients who were marginally compensated prior to the event had further cognitive deterioration.

Whether your concern is staving off dementia or reducing risk of bone fractures, make sure your diet includes plenty of antioxidant-rich fruits and veggies for vitamins and the minerals necessary for maintaining healthy bones. Vitamin B complex is vital to supporting cognition, and most Americans, especially vegetarians, are deficient in vitamin B12. So consider supplementing your diet with a B12 nutritional supplement.

7 ways to protect yourself and your loved ones from bone fractures

  1. Protection of the hip with external padding can help in the prevention of hip fracture in individuals with low bone mass or with conditions that make falls inevitable.
  2. Low body weight, secondary to poor appetite or poor health, as opposed to intentional weight loss, has been associated with increased hip fracture risk. Nutritional deficiencies can also play a role in hip fracture risk. Make sure you or your loved one is eating a nutritious diet and getting a minimum of 1500 calories each day.
  3. Vitamin D deficiency is associated with cognitive decline, dementia and bone loss. Michael F. Holick, M.D., PhD., the world’s leading expert on vitamin D says that 200 million Americans are deficient in this essential vitamin. Through Holick’s research we know that every body cell has a receptor for vitamin D, which is why it is so crucial to overall health. Vitamin D is most commonly known for helping the digestive system absorb calcium and phosphorus. In that way it helps the body build and maintain healthy bones. But it does much more. Adequate vitamin D is necessary for reducing the risk for bone disease. Vitamin D is believed to play a role in the reduction of falls, as well as reducing pain, autoimmune diseases, cancer, heart disease, mortality and supporting cognitive function. 
  4. Exercise supports muscle strength, stability and balance, which are all important for preventing falls. If your or your loved one is mobile, implement a regular exercise program, which can be as simple as walking at least 30 minutes three times a week.
  5. Stop smoking—Smoking is a risk factor for both cognitive decline and dementia, with a relative risk of 1.79 for Alzheimer disease and 1.78 for vascular dementia. Smoking also has been shown to increase risk of hip fracture in both women and men.
  6. Reduce or eliminate soft drinks from your diet. Frequent intake of soft drinks and infrequent intake of fruits and vegetables have been associated with low bone mineral density.
  7. And of course, make sure you are getting the recommended daily requirement for calcium, vitamin K, and boron, either through food or supplements.

References

  1. Evans DA, Funkenstein HH, Albert MS, et al. Prevalence of Alzheimer’s disease in a community population of older persons. Higher than previously reported. JAMA. 1989;262(18):2551–2556.
  2. 24. Melton LJ 3rd, Beard CM, Kokmen E, Atkinson EJ, O’Fallon WM. Fracture risk in patients with Alzheimer’s disease. J Am Geriatr Soc. 1994;42(6):614–619.
  3. Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98.
  4. Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.
  5. Slemenda C. Prevention of hip fractures: risk factor modification. Am J Med. 1997 Aug 18;103(2A):65S-71S
  6. McNaughton SA, Wattanapenpaiboon N, Wark JD, Nowson CA. An energy-dense, nutrient-poor dietary pattern is inversely associated with bone health in women. J Nutr. 2011 Aug;141(8):1516-23. doi: 10.3945/jn.111.138271. Epub 2011 Jun 8.
  7. Høstmark AT, Søgaard AJ, Alvær K, Meyer HE. The oslo health study: a dietary index estimating frequent intake of soft drinks and rare intake of fruit and vegetables is negatively associated with bone mineral density. J Osteoporos. 2011;2011:102686. doi: 10.4061/2011/102686. Epub 2011 Jul 2.

How Does Food Affect Your Mood?

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If you are a caregiver you are undoubtedly stressed. And people who are stressed typically crave and overeat soda, candy, chips, cookies, bread, pasta and icecream for a temporary lift. The problem is that eating refined carohydrates will give you a temporary fix, but your blood sugar will crash a couple hours later, leaving you tired and moody.

Bad Habits=Poor Food Choices

Along with craving refined carbs, caregivers often eat on the run—standing up, in the car, chowing down, or going through the “drive thru” lane at your favorite fast food restaurant. Do you grab a candy bar in the afternoon for a “pick-me-up”? Do you skip breakfast and grab a doughnut or bagel and coffee? Do you drink soda instead of water? Don’t feel guilty if you answered “yes” to any of these questions. It’s typical—but it’s not healthy.

Here’s a better way to reduce your stress

Neurotransmitters are the chemicals in the brain that allow neurons to communicate. They are supported by nutritious foods and are depleted by lack of sleep, poor eating habits, and certain drugs and environmental toxins. The important thing that caregivers need to know is that we can support our neurotransmitters with healthy eating habits. In turn, our neurotransmitters will help support our mood, energy, ability to sleep well, and perform at our best.

Here are the most important neurotransmitters and the foods that support them

1. Serotonin is necessary for a stable mood.

A deficiency can result in:

  • Depressed or irritable mood, sudden tears
  • Insomnia and anxiety
  • Binge eating
  • Overactive mind
  • Low tolerance to stress
  • Decreased immune function

Foods that enhance serotonin: Soy, turkey, cheese, cottage cheese, avocado, meat, comfort food (mashed potatoes, macaroni and cheese)

2. Dopamine keeps us focused and motivated.

A deficiency can result in:

  • Depressed mood
  • Excessive sleeping
  • Weight gain, obesity
  • Lack of energy
  • Lack of enjoyment
  • Low libido
  • Nicotine addiction

Foods that enhance dopamine: Meat, wild game, eggs, chocolate, blueberries, yoghurt, milk, soy, cheese, seeds and nuts, beans and legumes

3. Norepinephrine is responsiblie for stimulatory responses in the body.

A deficiency can result in:

  • Depressed mood
  • Poor sleep
  • Fatigue, low energy
  • Poor memory/focus
  • Apathy

Foods that enhance norepinephrine: almonds, apples, avocado, bananas, beef liver, cheese, fish, green veggies, lean meat, nuts, grains, pineapple, poultry, tofu

4. GABA is responsible for helping us to relax and reduce anxiety.

A deficiency can result in:

  • High anxiety, panic, worry
  • “Monkey mind”
  • Difficulty falling and staying asleep

Foods that enhance GABA: Green tea, almonds, bananas, beef liver, broccoli, brown rice, halibut, lentils, oats, oranges, spinach, walnuts, whole grains

How to boost your neurotransmitters

  • Eat a serving of high-quality protein with every meal and snack. Focus on complex carbohydrates, and eliminate junk foods (refined carbs).
  • Enjoy unlimited amounts of fresh veggies.
  • Eat a good breakfast!
  • Eat 3 balanced meals and 1-2 healthy snacks per day.

Recommended Reading

  1. The Mood Cure, Julia Ross, MA
  2. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain, Eric Braverman, MD
  3. The Chemistry of Joy, Henry Emmons, MD

Is it Is it Time to Move Your Loved One to a Memory Care Home?

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The day we moved my husband to a memory care home was the worst day of my life. Worse even than hearing the doctor say to him, “You have Alzheimer’s disease.” Worse than the day my father died, and worse, yes, than the day my husband died.

Why? Because that decision is fraught with guilt, all kinds of guilt. Guilt that I didn’t do enough for him, guilt that I was a failure in keeping the promise I made to him that I would take care of him ‘til the end, guilt that I would be able to enjoy some free time and have fun (what did that mean?), and guilt that I would go on to live my life without the man I promised to share it with.

But there comes a time when enough is enough. And if the health of the caregiver is impacted by the strenuous task of caring for someone who can no longer bathe, eat, drink or walk without assistance, it’s definitely time to consider moving that person to a facility that is better equipped to care for him/her.

Signs that it’s time to think about the big move

  •  You have a physical challenge that is getting progressively worse
  • Your loved one is a wanderer and has already gotten lost outside
  • You aren’t strong enough to meet all the physical needs of your loved one
  • You are depressed, cry often and can’t think clearly
  • You are unable to manage daily tasks because of your care giving demands
  • Your friends and family have expressed concern about your well being and the well being of your loved one
  • Your loved one has challenging behaviors and you feel unsafe when he or she “acts out”
  • You’ve tried other ways to keep your loved one at home but they haven’t worked out or are inadequate
  • It’s more financially doable to pay the cost for a residential facility than to pay for full-time care in your home

In the end, I listened to a friend who advised me to not wait until we were faced with a crisis. I found a wonderful facility where the staff grew to love my husband, and he felt like a valued member of the community. It was the right decision for us, and I’m glad we got on a waiting list a year before I made the hardest decision of my life.

 

 

Breathe easy exercises for relaxation

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The other morning I woke myself up laughing because of the ridiculous dream I was having. I was asked to write a list of what I do to relieve stress. At the top of the list I wrote “hose down the house.” Hosing down the house during the summer might be a good way to cool off, but it wouldn’t be at the top of my list of stress relievers.  It was a funny dream and an even funnier way to wake up.

But who am I to say what is the best stress reliever. If you have something that works to reground and recenter yourself, by all means do it. . . unless it harms your body or psychology, i.e. drinking, doing recreational drugs, pigging out on unhealthy foods, etc.

Here are some breathing exercises that work for me, and have worked for millions of other people.

Breathing is something most of us take for granted.  In fact, the average person breathes 1,261,440,000 (one and a quarter billion) times in a lifetime without thinking about it.  Breathing is so vital to your overall health and well being that Dr. Andrew Weil, best-selling author, educator and practicing M.D. says: “If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.”

“Slow, deep breathing is probably the single best anti-stress medicine we have, ” says James Gordon, a clinical professor of psychiatry at the Georgetown University School of Medicine and director of the Center for Mind-Body Medicine in Washington.”  When you bring air down into the lower portion of the lungs, where oxygen exchange is most efficient, everything changes.  Heart rate slows, blood pressure decreases, muscles relax, anxiety eases and the mind calms.  Breathing this way also gives people a sense of control over their body and their emotions that is extremely therapeutic,” says Gordon.1

Most of us do not breathe correctly.  Typically our “normal” breathing is shallow. “The result is a vicious cycle, where stress prompts shallow breathing, which in turn creates more stress,” says Gordon.2

Abdominal breathing and pranyama (yoga breathing exercises) are natural, easy ways to increase your energy and feel more relaxed because they accelerate the intake of oxygen.

Abdominal Breathing

Abdominal breathing is done from the depths of the belly, rather than breathing from your chest and nose.  It is a simple method of relaxation that can be done anywhere, at any time.

  1. Sit or lie down with your hands on your stomach.
  2. Inhale slowly through your nose, filling your stomach and then your chest.  Your abdomen should rise as if you’re inflating a balloon.  Allow it to swell and return to normal.  Your chest should move only slightly.
  3. Try to get a rhythm going, counting to 4 on the in-breath and to 8 on the out-breath.
  4. Exhale as slowly as possible through slightly parted lips.
  5. Practice this for about 10 minutes.

Alternate nostril breathing (pranyama)

You’ll notice that one of the nostrils is more open than the other.  Don’t mind this, it’s normal.

  1. Close the right nostril with your thumb.
  2. Breathe in through your left nostril.
  3. Close the left nostril with your third and fourth fingers.
  4. Breathe out through your right nostril.
  5. Close the right nostril with your thumb.
  6. Breathe in through your left nostril.
  7. Repeat the entire sequence and continue for 3-5 minutes.

The effects from these breathing exercises are cumulative, so try to practice them a few minutes each day.  You’ll experience a more settled feeling immediately, and after a week or two you may realize that the mind chatter has quieted down, and that physical tension has diminished too!

  1. Krucoff, Carol. “Doctors Empowering Patients by Promoting Belly Breathing,” Washington Post, June 2000.
  2. Ibid

If you’d like to read more articles like this one, please subscribe to my blog, thehealthycaregiverblog.com

Drink green tea for health and relaxation

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Green tea has been in the news again lately. A new study has found that green tea extract prevents the formation of amyloid plaque—believed to be one of the primary causes of Alzheimer’s disease—and breaks down existing clumps of the proteins in amyloid. Numerous studies have also found evidence that green tea extract can help fight everything from glaucoma to prostate cancer and leukemia.

But did you know that green tea contains an amino acid called L-theanine, which is fabulous for promoting relaxation? It seems contradictory since 8 ounces of green tea contains about 76 mg. of caffeine (a cup of coffee contains 104-192 mg of caffeine), but research with human volunteers has shown that L-theanine:

• Creates a sense of relaxation approximately 30-40 minutes after oral ingestion1

• Stimulates production of alpha brain waves, causing a state of deep relaxation and mental alertness, much like the state achieved during meditation2

• Plays a role in the formation of the inhibitory neurotransmitter gamma amino butrylic acid (GABA)—which blocks release of the neurotransmitters dopamine and serotonin3

Increases Mental Acuity

Theanine was given to male rats for four months in order to investigate its effect on memory and learning ability. Rats, by nature, tend to move toward darkness, rather than light. In this experiment, the rats that were given theanine learned to remain in a light room rather than a dark room—in order to avoid an electrical shock—longer than the group that didn’t receive theanine.1

L-Theanine has been shown to be effective for:

• Inducing relaxation throughout the body, without drowsiness1,2

• Combating stress1

• Controlling hypertension4,5

• Improving learning performance1

• Heightening mental acuity1

• Promoting concentration1

• Reducing caffeine effects6

• Supporting the immune system7

L-Theanine provides a number of powerful health benefits by:

• Acting as a neurotransmitter in the brain1

• Lowering blood pressure4,5

• Inducing the emission of alpha-brain waves, an indication of relaxation1,2

• Lessening the stimulant effect of caffeine in green tea on the human nervous system1

• Reducing serotonin levels8

Relaxation without sedation

L-theanine is an ideal nutritional aid for stress because—unlike anti-stress herbs like valerian and kava kava, which make you drowsy—it produces alpha-wave activity that leads to deep relaxation and mental alertness.1,2 This is especially important because in order to mitigate stressful situations, it’s important to remain calm and alert.

So if you are a caregiver treat yourself to several cups of green tea every day. If you don’t like the taste, you can find green teas that are flavored with fruit and herbal extracts, such as on this site, http://www.green-tea-health-news.com/flavored-green-tea.html

And if you don’t want to run back and forth to the bathroom all day, you can try a theanine dietary supplement. No contraindications have been established and information regarding the safety and efficacy in pregnancy and lactation is lacking.

If you’d like to read more articles like this one, please subscribe to my blog and to the Denver Alzheimer’s examiner.com, where I write newsworthy and informative articles about Alzheimer’s disease: http://www.examiner.com/alzheimers-in-denver/barbra-cohn

References

  1. Juneja, L., Chu, D.-C, Okubo, T., et al. L-Theanine—a unique amino acid of green tea and its relaxation effect in humans. Trends Food Sci Tech 10:199-204, 1999.
  2. Ito, K., nagat, Y., Aoi, N. Juneja, L.R., Kim, K., Yamamoto, T., Siugimoto, S., Effects of L-theanine on the release of alpha-brain waves in human volutneers. Nippon Nogeikagaku kaishi 72:153, 1998.
  3. Kimura, R., Murata, T. The influence of alkylamides of glutamic acid and related compounds on the central nervous system: I. Central depressant effect of theanine. Chem Pharm Bull (Tokyo) 19:1257-1261, 1971.
  4. Yokogoshi, H., Kato, Y., Sagesaka, Y., Matsuura, T., Kakuda, T. and Takeuchi, N. Reduction Effect of Theanine on Blood Pressure and Brain 5-Hydroxyindoles in Spontaneously Hypertensive Rats’. Biosci. Biotecnol. Biochem. 59, 615-618, 1995.
  5. Yokogoshi, H. and Kobayashi, M. Hypotensive Effect of y-Glutamylmethylamide in Spontaneously Hypertensive Rats. Life Sci. 62, 1065-1068, 1998.
  6. Yamamoto, T. (ed) Chemistry and Applications of Green Tea. Boca Raton: CRC Press, 1997.
  7. Information sheet Edina, MN: Taiyo International,Inc., undated
  8. Yokogashi, H., Mochizuki, M. and Saitoh, K. Theanine-Induced Reduction of Brain Serotonin Concentration in Rats. Biosci. Biotechnol. Biochem. 62, 816-817, 1998.

Antioxidants: Are they protective against dementia and stroke?

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The journal Neurology recently published a study indicating that antioxidants do not reduce stroke or dementia risk. This study contradicted what other studies have shown and I want to present the opposing viewpoint.

“These results are interesting because other studies have suggested that antioxidants may help protect against stroke and dementia,” said study author Elizabeth E. Devore, ScD, of Harvard Medical School in Boston and Erasmus Medical Center in Rotterdam, Netherlands. “It’s possible that individual antioxidants, or the main foods that contribute those antioxidants—rather than the total antioxidant level in the diet—contribute to the lower risk of dementia and stroke found in earlier studies.”

Devore add that “This differed from an Italian study that found the higher total antioxidant levels were associated with a lower risk of stroke, where the variation from coffee and tea was lower, and the contribution from alcoholic beverages, fruits and vegetables was higher.”

The study followed more than 5,000 participants aged 55 years and older who provided information about their diets. Devore pointed out that most (90%) of the difference in the antioxidant levels in people’s diets was due to how much tea or coffee they consumed.

Researchers from the University of Scranton found that coffee is the number one source of antioxidants in the US diet. Study leader, Joe Vinson, Ph.D., said “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.”

Sure, coffee offers some antioxidant protection. But you can get more bang for your buck with 5 to 7 servings of fruits and vegetables every day.

How many fruits and vegetables do you eat each day?

If you’re like most Americans, you’re probably not getting the recommended five to seven servings. Now more than ever we know why getting your greens, blues, reds, oranges and yellows is absolutely essential to good health and longevity.

Just like people, fruits and vegetables come in a variety of shapes, sizes and colors. And it’s the colors that identify many of the bioactive substances called phytonutrients that give us antioxidant protection and other special health benefits.

What are phytonutrients?

Phyto comes from the Greek word that means plant. Phytonutrients are the natural chemicals found in all plant foods—including grains, nuts and seeds—that help fine-tune all bodily functions and support our health. Phytonutrients contain potent antioxidants and other compounds that help slow down the aging process and prevent chronic diseases, including cardiovascular disease, diabetes and some cancers. On a day-to-day basis, phytonutrients help boost our immunity and support our overall well being, so we feel energized, uplifted and have a sparkle in our eyes.

How do phytonutrients reduce risk of disease?

  • Provide antioxidant protection
  • Support healthy immune response
  • Convert to vitamin A (from alpha- and beta-carotene)
  • Support healthy estrogen metabolism

Proven results

The scientific community has produced a large body of research showing the potential of these super nutrients. Compared with people who eat few fruits and vegetables, populations that consume a large variety and generous amounts of plant foods enjoy longevity and reduced risk of disease.

Take for example the people of Okinawa, who live on an island between Japan and Taiwan. They have a long life expectancy, numerous centenarians, and a low-risk of age-associated diseases. Their diet is low in calories, fat, sugar, salt, and meat and dairy products. Instead, Okinawans eat fish, tofu, whole grains, and lots of fruit, dark green leafy vegetables, onions, green peppers, sea vegetables and sweet potatoes—which are all dense in phytonutrients and antioxidants. These islanders are known for a low-stress, carefree and relaxed attitude. Their rates of stroke, dementia, cancer and heart disease are also the lowest in the world. For every 100,000 people in Okinawa, 30 have passed their 100th birthday, one of the highest rates in the world.

Free radicals and antioxidants

You’ve heard the terms a million times, but what exactly are they?

Free radicals are dangerous, highly reactive, unstable molecules that produce oxidative stress or cellular damage throughout the body, and play a primary role in the aging process. It’s impossible to be alive and not have some free radical damage—because free radicals are produced by normal processes in the body (like the release of adrenaline), and from environmental sources such as ultraviolet radiation, tobacco smoke, food additives and other pollutants.

You’ve seen what happens to an apple that sits on the counter for too long. It turns brown, just like the rusty nail that has been exposed to sun and rain. These are examples of oxidation. Once free radicals are released they multiply geometrically in chain reactions causing oxidative damage, unless they are stopped by antioxidants.

Antioxidants are molecules that donate an electron to the free radical. The free radical stabilizes and stops wreaking havoc in the body. Vitamins C and E are well-known antioxidant vitamins, and phytonutrients exert antioxidant protection, as well.

It’s important to get a variety of phytonutrients

Every plant contains several types of phytonutrients. These phytonutrients work synergistically with each other and with the phytonutrients in other plants to produce the beneficial effects in your body. This is why it’s important to eat a varied diet containing fruits and vegetables of all colors of the rainbow. For example, scientists are discovering that if the only vegetable you ate for dinner was carrots, the amount of antioxidant protection you’d get, and your body’s ability to convert alpha-carotene to vitamin A would be far less than if you ate carrots and kale and broccoli at the same meal.

The Okinawans enjoy their tea. But they also include plenty of vegetables and fish in their diet, which is something that is making headlines right now in regard to the benefits of the Mediterranean diet.

 

 

 

 

 

References

  1. Elizabeth E. Devore, ScD., et al. “Total antioxidant capacity of the diet and major neurologic outcomes in older adults” Neurology Feb 20th, 2013. 10.1212/WNL.0b013e3182840c8

 

  1. Middleton LE, Yaffe K. Targets for the prevention of dementia. J Alzheimers Dis. 2010;20(3):915-24. doi: 10.3233/JAD-2010-091657.

 

  1. Willcox DC, Willcox BJ, Todoriki H, Suzuki M. The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load. J Am Coll Nutr. 2009 Aug;28 Suppl:500S-516S.

 

An Avocado A Day Does A Body Good

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I’ve never liked them, but after reading the newly released study done by the National Health and Nutrition Examination Survey (NHANES), a program of the Centers of Disease Control and Prevention (CDC), I am inclined to force myself to develop a taste for avocados—-or at least try.

The study followed more than 17,000 American adults for 7 years and found that the people who ate any amount of avocados over a 24-hour period had better overall diets and health indicators than those who did not eat avocados.

On average, the avocado consumers in the survey ate about one half of a medium-size avocado, with men eating slightly more than women.

What’s so special about avocados?

They contain 6 vitamins (A, C, D, E, K and the B complex), monounsaturated fats, potassium, magnesium, and lutein, an antioxidant carotenoid that is important for supporting eye and skin health.

In the study, the avocado consumers showed significant numerous health indicators:

  • Higher intakes of important nutrients including 36% more dietary fiber, 23% more vitamin E, 13% more magnesium, 16% more potassium and 48% more vitamin K than non-consumers.
  • Significantly higher intakes of “good” fats (18% more monounsaturated and 12% more polyunsaturated) and total fats (11% more) than non-consumers, although average caloric intake of both groups was the same.
  • Significantly lower BMI values than non-consumers.
  • Significantly smaller waist circumference measures than non-consumers (an average of 4 cm smaller).
  • They weighed significantly less than non-consumers (an average of 7.5 pounds less).
  • Significantly higher HDL (“good”) cholesterol levels.
  • The study found that avocado consumers had a 50% lower odds ratio for metabolic syndrome compared to non-consumers. Metabolic syndrome is a name given to a group of risk factors which, when they occur together, increase the risk for coronary artery disease, stroke and type-2 diabetes.

Recipes

Everyone knows about guacamole and adding avocado to your salad or sandwich. But there are loads of other ways to enjoy avocados. Here are a few recipes to try:

Tropical Salsa

  • 3/4 cup(s) diced fresh or juice-packed pineapple
  • 1/4 cup(s) finely chopped red onion
  • 1/4 cup(s) finely chopped red bell pepper
  • cup(s) lightly packed cilantro, chopped
  • 3 tablespoon(s) lime juice
  • 1 tablespoon(s) honey, or to taste
  • 1/4 teaspoon(s) hot pepper sauce, or to taste
  • Pinch of salt
  • 1 ripe avocado

Directions

  1. Put ingredients except avocado in a serving bowl. Just before serving, dice avocado, add and gently mix.
  2. Serve with lean fish, meat or poultry.

Orange and Avocado Salad

  • 3 tablespoon(s) freshly squeezed orange juice
  • 5 1/2 tablespoon(s) olive oil
  • 1 tablespoon(s) fresh lemon juice
  • 5 1/2 teaspoon(s) sugar
  • 1 teaspoon(s) Dijon mustard
  • 1/2 teaspoon(s) salt
  • 1/2 teaspoon(s) pepper
  • 1 navel orange
  • 1 ripe avocado
  • 1 bag(s) (10 oz) salad blend
  • 3 scallions, thinly sliced

Directions

  1. Dressing: Whisk orange juice, oil, lemon juice, sugar, mustard, salt and pepper in a medium-serving bowl to blend.
  2. Cut peel and white membrane off orange. Cut in half lengthwise; slice crosswise.
  3. Cut avocado in half lengthwise around seed; rotate halves to separate. Scoop out seed with a spoon. Place halves cut side down; pull off skin.
  4. Slice avocado and add to bowl with dressing along with orange, the salad blend and scallions; toss gently to mix and coat.

– See more at: http://www.womansday.com/food-recipes/30-awesome-avocado-recipes-36194

Yummy Tomato Soup 

  • (11-in. diameter) flour tortillas
  • ½ cup 
diced red bell pepper
  • ½ cup 
diced green bell pepper
  • ⅓ cup 
chopped onion
  • 3 Tbsp. 
butter
  • 8 
eggs
  • ¼ tsp. 
salt
  • ½ cup 
shredded low-fat pepper jack cheese
  • 1 
ripe, Fresh California Avocado seeded, peeled and diced
  • Sour cream for garnish

Tomatillo or tomato salsa for garnish

Directions

  1. Wrap tortillas in foil; warm in a 400 degree F oven.
  2. While the tortillas heat, sauté bell pepper and onion in butter until soft, about 5 minutes.
  3. Meanwhile beat together eggs and salt.
  4. When vegetables are done, pour egg into pan; gently stir in avocado.
  5. Cook, over medium-low heat, stirring constantly, until soft curds form, about 3 minutes.
  6. Put 1/4 of the egg mixture down the center of one warmed tortilla; sprinkle with 2 tablespoons cheese.
  7. Fold in top and bottom of each tortilla.
  8. Roll up from side.
  9. Repeat with each tortilla.
  10. Garnish each burrito with a dollop of sour cream and a spoonful of salsa.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

For more recipes visit: http://www.californiaavocado.com/home/

I bought a couple of avocados today, and I even smashed one and put it on top of my veggie burger. Not bad. I think I’m converted.

Reducing the Stress On Caregivers: Resources that Really Help—by Kaitlyn Teabo

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Although caring for a family member or a loved one can be rewarding, it can also be demanding. If you are a caregiver you are not alone. There are other people just like you and many services designed to help those in your position. Below you will find resources to help you reduce the stress that comes with being a caregiver.

1. Join a Support Group

The chance to talk with others who are going through similar circumstances and facing the same daily challenges as you can help minimize and manage stress. Members of support groups may offer new ideas, coping tips, life experiences and emotional support. The availability to access support groups varies depending on your location. Visit this caregiver.com guide to find a support group near you or call (954) 893-0550 or 1-800-829-2734. If you cannot visit an onsite support group, consider an online support group.

2. Find Respite Care

Respite care services provide someone to care for your loved one while you are away for an hour or for a couple of days. Respite care provides you with the temporary relief and the time you need to relax or to check items off your to-do list that cannot be done during a normal day. To find a respite service in your area, visit Wellness.com’s Respite Care Directory.

3. Find Housekeeping Help

As a primary caregiver, you already have your hands full. Sometimes there just isn’t enough time in the day to fold the laundry or wash the dishes. To find someone who can help you take care of daily house work visit Care.com’s Senior Care Directory, where you can search through profiles of housekeepers, errand runners and pet sitters to find the help you need (or call 1-855-805-0711).

4. Utilize Alternative Transportation Options

If you need assistance in providing transportation for your loved one, the National Transit Hotline can provide the names of local transit providers who receive federal money to provide transportation to the elderly and people with disabilities. Call toll free 1-800-527-8279 to learn more. Types of transportation that may be available includes individual door-to-door service, fixed route with scheduled services, or ride-sharing with volunteer drivers.

5. Visit a Family Caregiver Consultant

The National Association of Area Agencies on Aging provides Family Caregiver Consultants who can provide you with people who come into your home and help with caring for your loved one; provide information on stress relief, general caregiver topics, disease management, organization of a loved one’s information; give a referral to other community resources that might help withyour caregiving; and help you develop a plan to meet your needs. To contact an Area Agency on Aging Family Caregiver Consultant, find your local AAA agency or call 1-877-770-5558.

Author bio: Kaitlyn Teabo is a writer for The Mesothelioma Center, http://www.asbestos.com/. She combines her interests in writing, cancer research and emerging scientific technology to educate the mesothelioma community about asbestos and its related diseases.

Sources:

(2013, Jan. 9). AAAs/TITLE VI AGENCIES. Retrieved from http://www.n4a.org/about-n4a/?fa=aaa-title-VI

Caregiving. Retrieved from http://www.aarp.org/online-community/groups/index.action?slGroupKey=Group92

Home Care. Retrieved from http://www.carepathways.com/TRANSx.cfm

Klein, Rebecca. (2012, Nov. 21). Caregiver Resources: 13 Tools To Help Reduce Stress This Holiday Season. Retrieved from http://www.huffingtonpost.com/2012/11/20/caregiverresources_n_2133063.html

Local Resources. Retrieved from http://www.caregiver.com/regionalresources/index.htm

Quick Tips: Reducing the Stress of Caregiving – Get started. Retrieved from http://www.everydayhealth.com/health-center/quick-tips-reducing-the-stress-of-caregiving.aspx

Respite Care. Retrieved from http://www.wellness.com/find/respite%20care

Senior Care Options. Retrieved from http://www.care.com/seniors

The 5 Most Important Antidotes to Premature Aging

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My friend works in a high-stress environment and has to deal with dozens of people of all ages and backgrounds on a daily basis. She is surprised how much older her clients look than their chronological age. There are several possible reasons for this but stress is the number ONE factor responsible for premature aging.

The particular population my friend works with has all kinds of problems, some of which could have been avoided, and some of which are due to bad choices they’ve made. Some of their problems are due to no fault of their own. But the bottom line is they are under considerable stress and stress takes a toll on all aspects of your life including sleep, immunity, and mental health and happiness.

Here are the 5 most important things you can do to relieve stress and prevent premature aging.

1. Meditate. Transcendental Meditation, in particular, calms the mind, reduces oxygen consumption, and allows the body to deeply relax, so that you’re able to face the challenges of the day with a clear mind and more flexibility. Instead of cursing the driver who cuts you off, a regular mediation practice can help you deal with everyday challenges without getting stressed out. Mediators often comment that stress rolls off them like water off a duck’s back.

2. Exercise as a stress reliever has been highly documented in scientific studies. It gets your heart pumping, supports healthy muscles, bones, and flexibility, helps release stress and tension in the body, and makes you feel good because it releases endorphins. Exercise also supports overall health and immunity.

3. Eat plenty of fruits and vegetable. Premature aging results from not getting the recommended daily intake of antioxidants. And I don’t mean in the form of nutritional supplements. If you regularly do not eat the 5-7 recommended servings of fruits and vegetables you will notice the effects, some of which are visible on your face. Brown spots, lines and wrinkles appear prematurely when our cells are being damaged by free radicals produced by the sun, polluted air, chemical laden water, fruits and vegetables, and cigarette smoke. Even worse, free radicals are the culprits in most modern-day diseases including rheumatoid arthritis, many cancers, heart disease and some eye conditions, such as cataracts and macular degeneration.

The good news is there is something you can do to slow down the aging process. Eat your fruits and vegetables because they are a rich source of the antioxidants you need to protect your cells from free radical damage. Go for color and variety.

4. Do not smoke—Not only does cigarette smoking take its toll on your lungs, but also it shows up as lines and wrinkles on your face. Those premature wrinkles show up other places, as well, like on your inner arms. The nicotine in cigarettes causes the narrowing of the blood vessels in the outermost layers of your skin. Blood flow is restricted, which means your skin doesn’t get the oxygen and other nutrients it needs to stay supple and healthy. There are more than 4,000 chemicals in tobacco smoke that hinder collagen and elastin production. These are the fibers that make your skin smooth and supple. Additionally, smokers usually purse their lips when inhaling and squint their eyes to avoid smoke getting in their eyes. Both of these habits contribute to premature wrinkling, and all of the above contribute to sagging skin. The remedy? Don’t smoke!

5. Sleep tight. There is no substitute for a good nights’ sleep. Most of us require 7 to 8 hours of sleep every night to perform our best. Adequate sleep repairs your body, sharpens your mind and stabilizes emotions. Lack of sleep triggers the body to increase production of cortisol, which makes it harder to fall asleep and stay in a deep sleep because on some level your body and brain think they need to stay alert for danger. Added to that, increased cortiosol production leads to weight gain.

The adrenals increase gluconeogenesis, which provides the body with glucose from protein, rather than carbohydrates.  This decreases serotonin and melatonin, which results in poor sleep and leads to food cravings for carbohydrate-rich foods in order to uplift mood, which releases more serotonin and insulin. This leads to more stress and insulin production to regulate glucose, which may lead to fat storage, weight gain and insulin resistance. It becomes a vicious cycle. (Raäikkonen, 2007)

Insufficient sleep is also associated with lower levels of leptin, a hormone that alerts the brain that it has enough food, as well as higher levels of ghrelin, a biochemical that stimulates appetite. Consequently, poor sleep may result in food cravings. (Healthy Sleep, http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk)

So if you want to slow down your aging, and look younger than you are, include the following in your daily health regimen:

1)    Exercise

2)    Meditation

3)    Antioxidants

4)    Regular, restful sleep

5)    And Don’t Smoke!

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Living in the Now

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After my husband was diagnosed with Alzheimer’s disease, I cried for a solid month. I’d wake up every hour during the night crying and worrying about the future. Although I never had a full-blown panic attack, I was in a continual state of panic, thinking “What happens when Morris is unable to recognize us? What happens when he can no longer drive? Will I have to put him in a nursing home? Will I have enough money?”

The questions would grip my mind and squeeze tears onto my pillow until I fell into an exhausted sleep. The cycle would repeat all night long. The same fearful thoughts intruded my day, only to be shoved into the background when I managed to write or tend to household chores. I discovered Eckhart Tolle’s book The Power of Now: A Guide to Spiritual Enlightenment, which I credit with saving my sanity. It helped me learn how to stay focused on the present—the here and now. Learning how to stay present enhances how you relate to the person you are caring for, allowing you to create community with that person. The simple act of breathing with someone—of matching your breath to theirs—enables you to create a spiritual connection, or community, with that person.

When your mind starts jumping from fear, stop and breathe. Then think for a moment, “What am I grateful for? How do I feel right now, this second?” Chances are you will calm down and focus on the here and now, and your fear of the future will dissipate, even if just for a little while.

Make time to rejuvenate in a hot bath. Fill it with epsom salt, lavendar oil. Light a candle and turn on some soothing music. Soak away your troubles. . .even if it’s just for a little while.