What’s new in Alzheimer’s research?

Photo of real female scientists looking into a microscope, Photo taken behind the glass.June is Alzheimer’s and Brain Awareness Month, so I’ve gathered several new studies that you may find interesting and helpful.

You don’t only avoid holes in your teeth by keeping good oral hygiene, researchers at the University of Bergen have discovered a clear connection between gum disease and Alzheimer´s disease. The researchers have determined that gum disease (gingivitis) plays a decisive role in whether a person develops Alzheimer´s or not.

“We discovered DNA-based proof that the bacteria causing gingivitis can move from the mouth to the brain,” says researcher Piotr Mydel at Broegelmanns Research Laboratory, Department of Clinical Science, University of Bergen (UiB).

The bacteria produces a protein that destroys nerve cells in the brain, which in turn leads to loss of memory and ultimately, Alzheimer´s.

Brush your teeth for better memory

Mydel points out that the bacteria is not causing Alzheimer´s alone, but the presence of these bacteria raise the risk for developing the disease substantially and are also implicated in a more rapid progression of the disease. However, the good news is that this study shows that there are some things you can do yourself to slow down Alzheimer´s.

“Brush your teeth and use floss.” Mydel adds that it is important, if you have established gingivitis and have Alzheimer´s in your family, to go to your dentist regularly and clean your teeth properly.

A new longitudinal study has shown that a nutritional drink* designated a “food for special medical purposes” containing the multinutrient combination Fortasyn Connect® can benefit patients with the earliest stages of Alzheimer’s disease (AD), mild cognitive impairment, who are at risk of progressing to the dementia stage of AD, report scientists in the Journal of Alzheimer’s Disease Reports.

Opioid analgesics were associated with a 30% increase in the risk of pneumonia in persons with Alzheimer’s disease, a recent study from the University of Eastern Finland shows. The risk was most pronounced in the first two months of use. This is the first study to investigate the association between opioids and pneumonia in this population. The results were published in the Journal of Alzheimer’s Disease.

Various clinical trials indicate what effects can be expected from standardized intervention programs on the basis of existing evidence. Little is known about the way in which such programs can be implemented in actual care practice. However, it may be possible to use data from clinical practice to estimate the potential of drug prescriptions to delay or reduce the development of dementia. The goal of the present study was to investigate the relationship between antihypertensive drug use and dementia in elderly persons followed in general practices in Germany.

Researchers found seniors who ate more than 300 grams of cooked mushrooms a week were half as likely to have mild cognitive impairment

Singapore, Singapore – A team from the Department of Psychological Medicine and Department of Biochemistry at the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) has found that seniors who consume more than two standard portions of mushrooms weekly may have 50 per cent reduced odds of having mild cognitive impairment (MCI).

A portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. Two portions would be equivalent to approximately half a plate. While the portion sizes act as a guideline, it was shown that even one small portion of mushrooms a week may still be beneficial to reduce chances of MCI.

Copenhagen, Denmark – A new study suggests that vital exhaustion – which can be perceived as an indicator of psychological distress – is a risk factor for future risk of dementia. Researchers from the Department of Public Health, University of Copenhagen have, in collaboration with the National Research Centre for the Working Environment, and the Danish Dementia Research Centre, shown that being distressed in late midlife is associated with a higher risk of dementia in later life. The findings contribute to our understanding of psychological distress as an important risk factor that should receive more focus when considering prevention initiatives in relation to later dementia.

Psychological distress can be defined as a state of emotional suffering sometimes accompanied by somatic symptoms. Vital exhaustion is operationalized as feelings of unusual fatigue, increased irritability and demoralization and can be considered an indicator of psychological distress. Vital exhaustion is suggested to be a response to unsolvable problems in individuals’ lives, in particular when being incapable of adapting to prolonged exposure to stressors. The physiological stress response, including cardiovascular changes and excessive production of cortisol over a prolonged period, may serve as the mechanism linking psychological distress with an increased risk of dementia.

Morgantown, WV, USA – A research team led by Dr. Kim Innes, a professor in the West Virginia University School of Public Health, has found that a simple meditation or music listening program may alter certain biomarkers of cellular aging and Alzheimer’s Disease in older adults who are experiencing memory loss. Study findings, reported in the Journal of Alzheimer’s Disease, also suggest these changes may be directly related to improvements in memory and cognition, sleep, mood, and quality of life.

Sixty older adults with subjective cognitive decline (SCD), a condition that may represent a preclinical stage of Alzheimer’s disease, participated in the randomized, clinical trial. While SCD has been linked to increased risk for dementia and associated with certain neuropathological changes implicated in Alzheimer’s disease development, including elevated brain levels of beta amyloid, this preclinical period may also provide a critical window for therapeutic intervention.


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

 

10 of the best nutrients for men that you may not know about

Man eating salad

Calling all men, and the people who love them. June is Men’s Health Month, and a perfect time of year to evaluate your diet. There are no more excuses for being a couch potato. It’s time to get up, go outdoors, have fun, and get some exercise!

It’s also a great time to boost your nutrition with antioxidants found in fruits and vegetables, and learn some easy ways to cook them on the grill. Here’s a list of some of the important nutrients to add to your health regimen for a boost in overall health, energy, uplifted mood, brain support, and, yes, your sex life.

  1. Lycopene offers the best antioxidant protection of the 600 naturally occurring carotenoids. Carotenoids are the pigments found in colorful fruits such as watermelon, guavas, and tomatoes.  Thousands of articles have been published discussing lycopene’s potential as a protectant against prostate, lung, breast, skin, and pancreatic cancer. There is even a new study indicating that because of the strength of its antioxidant ability, lycopene has the potential to be developed as a clinical nutrient supplement for the prevention of AD –Alzheimer’s disease. The best way to get the benefits of lycopene is by eating tomatoes cooked in olive oil or tomato sauce.
  2. Did you know that if you are a man living in the United States it’s almost inevitable you’ll eventually have to face prostate problems? The prostate gland begins to grow in most males after they reach 40 years of age because DHT (dihydrotestosterone), a potent form of the male hormone testosterone, increases in the body. Testosterone is produced by the testicles and the adrenal glands and DHT accumulates in the prostate, causing prostate cells to rapidly divide. This overgrowth of prostate tissue compresses the urethra and slows or even stops the flow of urine in a similar way that a bent garden hose inhibits the flow of water. This occurs in 75 percent of men over 60 and sometimes the enlargement is the result of something more serious. Numerous studies have found that saw palmetto contains fatty acids and sterols effective in balancing male hormones, supporting testicular functions, and relieving prostate discomfort. Saw Palmetto helps reduce the level of dihydrotestosterone (DHT) by blocking its receptor sites in the prostate, and by inhibiting enzymes necessary for DHT conversion. It also helps shrink over-grown prostate tissue without bothersome side effects.
  3. B6, B12, and folic acid are important for reducing homocysteine levels, which is considered a major culprit in heart disease. Medical professionals are learning that homocysteine—a by-product of the amino acid methionine—is often a better indicator of your cardiovascular health than cholesterol. High levels of homocysteine indicate inflammation within the arteries, which can increase injury to the arterial wall. Consequently, this causes plaque to form, inhibiting blood flow, which increases risk of a blood clot from forming. Scientists and physicians have observed that most people with a high homocysteine level don’t get enough folic acid, vitamin B6 or B12 in their diet. In fact, in 1969 Dr. Kilmer S. McCully of Harvard Medical School discovered that patients with heart disease had nearly 80% less vitamin B6 in their blood serum than healthy individuals. Supplementing with these vitamins helps return the homocysteine level to normal. B6 also helps support healthy blood pressure.
  4. Resveratrol is a super antioxidant found in red grapes and wine. It has also been shown to reduce the inflammation and damage in the blood vessels that results from homocysteine. Hundreds of studies have shown that it supports cardiovascular health and may even provide anti-aging benefits.
  5. CoQ10 (Coenzyme Q10) is a co-enzyme that is called the “spark plug” of your cells. It is essential for electron transport within the mitochondria, and the production of adenosine triphosphate (ATP), which is responsible for energizing the 70-100 trillion cells in your body. The highest concentration of this important antioxidant resides in the heart. Without it your heart wouldn’t be able to beat 100,000 times a day, and some experts believe that if deficiency levels reach 75% your heart would stop beating. As we get older our levels of CoQ10 naturally start to decline. Our body needs vitamins, trace minerals and the amino acid tyrosine in order to produce CoQ10. If you are deficient in any of those nutrients because your diet is inadequate then your body will not be able to adequately produce CoQ10.Also, statins (cholesterol-lowering drugs) block CoQ10 production by blocking cholesterol synthesis, which is necessary for the production of CoQ10. So if you take Lipator or another statin drug it is crucial that you take a CoQ10 supplement. An 8-week study of 59 men already taking medications for high blood pressure found that 120 mg daily of CoQ10 reduced blood pressure by about 9% when compared to placebo.  Recent studies have shown that CoQ10 supplementation can save the lives of patients with congestive heart failure, and that 91% of heart attack victims improve within 30 days of adding CoQ10 to their list of daily supplements.  CoQ10 supplementation has also been found to support numerous cardiovascular illnesses, including atherosclerosis, ischemic heart disease, heart failure, and hypertension.
  6. Siberian ginseng is an adaptogen or substance that normalizes and balances all of the body’s systems, increasing your ability to handle physical and mental stress. It also helps support the adrenal glands, which help regulate energy levels.
  7. Multi-vitamin mineral supplements for men are formulated to address the unique nutritional needs of today’s man and to insure your  health. Look for one that is iron-free, since iron can negatively affect heart health.
  8. L-Arginine is an amino acid that is involved in the production of nitric oxide (NO), a chemical released by the blood that helps the muscles in the penis to relax. This, in turn, allows healthy blood flow in order to sustain a healthy erection. Without arginine in the diet, there would be no NO, and without NO men would not be able to have erections. And without erections there would be no . . . . Get the picture? But beyond sex, L-arginine helps build muscle mass, enhance immune function, improve blood pressure, increase memory, and speed wound healing. Arginine-derived nitric oxide has also been found to play a supporting role in the cardiovascular, immune, and nervous systems and has been validated by hundreds of studies. Foods that include arginine include meat, legumes, nuts and seeds, and turkey breast, chicken, and pork.
  9. Omega-3 fatty acids are essential acids, meaning your body does not manufacture them. You must obtain them through diet or nutritional supplementation. They are vital to supporting cardiovascular health, including blood flow to your heart and brain, and numerous other body functions. EPA and DHA, the long-chain omega-3s support healthy function of the brain and retina. DHA is a building block of tissue in the brain and retina in the eye. It is important in the production of phosphatidylserine, a neurotransmitter vital to brain cell communication. Studies show that omega-3s are also important to supporting an uplifted, even mood, and that a deficiency can lead to depression. It is also beneficial to creaky joints. Omega-3 fatty acids are the healthy fats that you can’t live without. To make sure you are getting adequate amounts, eat cold-water fish such as salmon, mackerel, cod, herring, sardines, at least twice a week. It is also found in freshly ground flaxseed or flaxseed oil; dark, leafy greens, hemp seed, soybeans, canola, walnut and flaxseed and oils made from those beans, nuts and seeds. To play it safe, my advice is to take an omega-3 fatty acid supplement.
  10. Chromium Picolinate is a first class blood sugar and insulin regulator. Nine out of 10 American diets fall short of this trace mineral, which is essential for the transfer of sugar from the bloodstream to muscle cells, thereby giving them the fuel they need to work.  Chromium is involved in maintaining cholesterol and triglyceride levels, and it is also necessary for our muscles to function properly. Chromium is believed to help build new muscle and act as a fat burner. When combined with an exercise program, chromium supplementation has been shown to produce significant weight loss.  Research suggests that chromium may help those with diabetes II and hypoglycemia. In a recent study, participants with a binge-eating disorder who took chromium picolinate supplementation, had improved glucose regulation.

Happy Father’s Day to everyone who is involved in the life of a child.

You are appreciated!


 

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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

 

Mouth-watering recipes in celebration of International Mediterranean Diet Month!

свежая рыба с овощами на деревянном столе

The Mediterranean diet emphasizes eating a plant-based diet including: fruits and vegetables, whole grains, legumes and nuts; replacing butter with healthy fats such as olive oil and avocado oil; using herbs and spices instead of salt; limiting red meat to no more than a few times a month, and eating fish such as salmon, halibut, sardines, and tuna at least twice a week. It is considered one of the healthiest diets in the world.

I hope you enjoy some of the following recipes. Please share your favorite Mediterranean recipe. I’d love to try it!

Enjoy!

Pour on the olive oil

Olives and avocados, and other foods rich in monounsaturated fatty acids, have a positive effect on blood glucose, cholesterol, triglyceride and insulin levels.

Olive oil is great on everything. It has been shown to help increase HDL “good” cholesterol while it lowers LDL “bad” cholesterol. Further, olive oil helps reduce cardiovascular risk and provides vitamin E, an important antioxidant.

Tomatoes are a rich source of beta-carotene and the powerful antioxidant lycopene, which has been shown to help reduce the risk of prostate cancer in numerous studies.

A 1995 Italian study researched the effects of nutrient-derived antioxidants on low-density lipoprotein (LDL) oxidation.  The study found that olive oil constituents effectively inhibit (LDL) oxidation, suggesting that the intake of such antioxidants plays a role in the lower incidence of coronary heart disease in the Mediterranean countries, where olive oil and other high-antioxidant foods are a major part of the diet.Creole Fish

One of my favorite summertime meals is Nicoise salad. Grill a salmon fillet (I like to have leftovers), and add it to a bed of salad greens. Add whatever veggies taste good to you and/or in your fridge: Cook them first: beets, green beans, potatoes, etc. Top with dressing, toasted pumpkin seeds, feta cheese, etc. The possibilities are endless.

 

Halibut or salmon 

Ingredients

  • 12 ounces of halibut or salmon fillet
  • 1 15-ounce can no-salt, organic stewed tomatoes, or 2 cups chopped fresh tomatoes
  • 1 cup chopped onion
  • ½ cup chopped green pepper
  • 2 Tbs fresh basil
  • 1 tsp. fresh thyme
  • 2 Tbs fresh parsley
  • 2 tsp lemon juice
  • 2 Tbs olive oil

Directions

  1. Preheat oven to 350
  2. Put washed fish fillet inside a baking dish that has been greased with olive oil.
  3. Sauté onion, green pepper and tomatoes in 2 Tbs. olive oil.
  4. Blend veggies with the herbs and place on top of the fish.
  5. Bake covered for 10-15 minutes, or until the fish is cooked.
  6. Season with lemon juice, and salt and pepper if desired.

Avocado  Enjoy a few slices of avocado in your tossed salad, or mix some chopped avocado into your favorite salsa.

Curried Lentils -serves 4. (from whfoods.com)

 Ingredients

  • 1 cup brown or green lentils, washed
  • 4 cups + 1 Tbs vegetable broth
  • 1 medium onion, chopped
  • 3 medium cloves garlic, chopped
  • 2 medium carrots, diced into 1/4-inch pieces
  • 2 medium celery stalks, diced into 1/4-inch pieces
  • 2 cups finely chopped kale
  • 2 tsp curry powder
  • 1 15 oz can diced tomatoes (do not drain)
  • 3 Tbs chopped fresh cilantro
  • salt and black pepper to taste

Directions

  1. Rinse lentils in strainer and sort through, removing debris.
  2. Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
  3. Heat 1 Tbs broth in medium soup pot.
  4. Sauté onion in broth over medium heat for 5 minutes, stirring frequently, until translucent.
  5. Add garlic, carrots, and celery.
  6. Continue to sauté for another couple of minutes.
  7. Add curry powder and mix to bring out its flavor.
  8. Add rinsed and drained lentils, 4 cups broth and tomatoes.
  9. Bring to a boil, reduce heat to medium low, and simmer uncovered until lentils and vegetables are tender, about 10 minutes.
  10. Add kale and simmer for another 10 minutes.

Spinach salad with orange and walnuts —serves 4.

Ingredients

  • 12 ounces spinach, washed, trimmed and dried (1 bunch)
  • 2 navel oranges
  • 1/3 cup walnuts, coarsely chopped
  • 2 tablespoons soy sauce

Dressing

  • 1/4 cup cider vinegar
  • 1/4 cup olive oil
  • 1 tablespoon honey
  • 1 teaspoon poppy seeds
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  1. Mix soy sauce and walnuts and roast for 15 minutes at 350°F or until golden.
  2. Peel oranges and slice crosswise in 1/4 inch slices, and then cut in fourths.
  3. Mix spinach greens, torn into smaller pieces, oranges and walnuts.
  4. Mix salad dressing in the blender. Toss dressing and spinach mixture together and serve.

Watermelon salad with feta and mint (serves 8-10)

Ingredients

  •  1/3 cup extra-virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp Balsamic vinegar
  • One-8 pound seedless watermelon, scooped into balls or cut into chunks
  • ½ pound feta cheese, crumbled (2 cups)
  • 1 small sweet onion, cut into ½ inch pieces
  • 1 cup coarsely chopped mint leaves

Directions

  1. In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper.
  2. Add the watermelon, feta, olives and onion and toss gently with the watermelon.
  3. Garnish with the mint and serve.

Avocado and Bean Burrito—serves 2

(from The Ultra-Metabolism Cookbook by Mark Hyman, M.D.Great for a delicious, quick lunch.

Ingredients

  • 2 cups shredded romaine lettuce
  • 2 Tbs. yellow onion, chopped
  • ½ medium avocado, peeled, pitted and chopped
  • 2 Tbs. chopped cilantro
  • 4 Tbs. chunky tomato salsa
  • ½ cup nonfat refried beans
  • 2 corn tortillas

Directions

  1. Mix the lettuce, onion, avocado, cilantro and salsa in a medium bowl until the vegetables are evenly coated.
  2. Smear half of the beans on each tortilla, fill with veggie mixture, and wrap burrito style.

Italian pesto—Use on broiled chicken, fish, pasta or bread

Ingredients

  • 1 large bunch basil, finely chopped
  • 4 garlic cloves, chopped
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese (optional)
  • 1/4 cup olive oil

Directions

  1. Place basil, garlic, pine nuts and Parmesan cheese in a blender or food processor.
  2. Blend until thoroughly chopped and mixed.
  3. Continue processing while gradually adding olive and flax oils.
  4. Blend until smooth. Use within two days. Makes about 1 cup.

Three-Bean Salad

Ingredients

  • 1 cup cooked kidney beans
  • 1 cup cooked garbanzos
  • 1 cup cooked, cooled green beans
  • ¾ cup lemon and oil dressing (recipe follows)
  • ¼ cup chopped celery
  • ½ cup chopped green pepper
  • ½ cup chopped red pepper
  • 1 Tbs. chopped parsley or cilantro

Directions

  1. Toss all the ingredients together.
  2. Marinate in the refrigerator, stirring occasionally to coat the beans. Makes 3 cups.

Lemon and oil dressing (basic dressing and marinade)

  • 2 Tbs lemon juice
  • ¼ cup olive oil
  • ¼ to ½ tsp salt
  • fresh pepper

Mix the ingredients together. Makes 1/3 cup.

Hummus

Hummus (pronounced hum´-es) is a dip/spread that is made from chickpeas, which are considered one of the oldest foods, dating back to ancient Egypt, Greece and Italy.Today, hummus is one of the most popular foods to emerge from the Mediterranean and Middle East region.

In addition to pureed chickpeas, hummus is an exotic blend of sesame tahini, lemon juice, olive oil, and spices including garlic, the most important. You can experiment and add others such as roasted red peppers, scallion and dill. Hummus is traditionally served with pita bread, crackers or fresh cut veggies. It can also be used as a spread on sandwiches. Hummus contains no saturated fat or cholesterol and is high in protein and fiber.

Ingredients:

  • 1 16 oz can of organic chickpeas or garbanzo beans
  • 1/4-cup liquid from can of chickpeas
  • juice of one or two lemons – to taste
  • 1/4 cup—1/2-cup tahini
  • 1-2 cloves garlic, crushed
  • 1/4—1/2-teaspoon salt – to taste
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons parsley or chives
  • paprika—gives it color and doesn’t take away from taste

Directions

  1. Drain chickpeas and set aside liquid from can.
  2. Rinse the beans and combine with rest of ingredients in blender or food processor.
  3. Add 1/4 cup of liquid from chickpeas.
  4. Blend for 3-5 minutes on low until thoroughly mixed and smooth.
  5. Place in serving bowl or dish, and create a shallow well in the center of the hummus.
  6. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley and paprika.
  7. Serve with pita bread, crackers, and/or carrot and celery sticks, red peppers, or whatever you like.

Ricotta, feta and spinach spread (4 servings)

Ingredients

  • 1 pound ricotta cheese
  • ¼ pound feta
  • 1 cup spinach (frozen is ok)
  • ¼ cup walnuts, chopped
  • 1 Tbs. olive oil
  • ½ cup onion, sautéed in olive oil
  • 1 Tbs. rosemary
  • ¼ tsp. black pepper.

Directions

Blend together and eat with raw veggies or healthy crackers

Healthy snacks

  • Hummus and/or Baba Ganoosh with celery and carrot sticks, Bell pepper slices, or any other veggies that appeal to you.
  • Turkey slices wrapped around raw veggies (Buy roasted turkey slices, available at most deli counters, as opposed to turkey preserved with nitrates.)
  • Avocados contain healthy fats. Eat ¼ to ½ an avocado by scooping out with a spoon, or mash it up, add your favorite herbs/spices, and use as a dip for veggies or healthy chips.
  • Sliced apple with almond butter, peanut butter, or tahini
  • Hard boiled eggs or deviled eggs
  • Small handful of nuts—almonds, cashews, walnuts, pumpkin seeds, with an apple
  • Whole milk yoghurt and fruit
  • Bean tacos or tortillas, stuffed with tomatoes, greens, avocado, shredded carrots, Bell pepper, salsa
  • Chicken drumsticks
  • A scoop of tuna salad topped with sunflower seeds, chopped tomato, celery, fresh basil
  • ½ cup of whole milk cottage cheese with berries, or fruit of your choice, or ½ chopped raw veggies
  • Bake a sweet potato or yam the night before. Cut in half and top with 1 Tbs. cashews, almonds or pumpkin seeds, ¼ cup whole milk yoghurt or coconut milk yoghurt, cinnamon

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Why are U.S. Pregnancy Deaths up?

belly of pregnant woman  monochrome on dark backgroundHappy Mother’s Day! I don’t normally write about pregnancy, but I feel compelled to address the fact that more U.S. women are dying from pregnancy-related causes. According to Dr. Neel Shah, a Harvard Medical School obstetrician, an American mother today is 50% more likely to die in childbirth than her own mother was.  Possible reasons include the high rate of C-sections, high blood pressure which can lead to preeclampsia, diabetes, and obesity. Although these deaths are rare, there are about 700 of them each year and according to the CDC (centers for disease control) more than half of them are preventable.

I taught the Bradley Method of Natural Childbirth thirty years ago. Back then, I warned my students that there was a possibility that their doctor might want to schedule a delivery around a vacation or tee time. I taught ways to have the healthiest outcome possible with the least amount of intervention.

Here we are three decades later and the percentage of C-sections has nearly doubled globally since to 2000, according to a study published in The Lancet, Oct. 13, 2018. In the U.S. 32% of all babies are now delivered by C-section.

Globally, maternal mortality fell about 44% between 1990 and 2016, according to the World Health Organization. That’s good news. But in the U.S., 17 out of every 100,000 new moms die. That’s up from 12 per 100,000 25 years ago. And black women in the U.S. are three times as likely to die from a pregnancy-related health issues than others. This could be due to lack of medical care, racial bias, and/or poor health to begin with (high blood pressure, etc.).

If you or a loved one is pregnant or plans to get pregnant

  • Please see a physician as soon as you suspect you are pregnant in order to get the best medical care possible.
  • Get a comprehensive heart-risk evaluation 12 weeks after delivery.
  • Eat a healthy, whole-foods diet and monitor you salt and sugar intake.
  • Practice a stress-reducing technique such as yoga, deep breathing, meditation.
  • Take a birth preparation class—these are usually offered at hospitals throughout the county.
  • Practice a relaxation birth technique with the person who will be your support during delivery and labor.
  • Keep your fitness up or strive to improve it. Walk or swim.

There are many articles posted on this blog on ways to reduce stress, eat well, and exercise. Even though many of them pertain to caregivers, there’s a lot of general information that applies to everyone.

Best wishes for a Happy Mother’s Day, a happy pregnancy, and a happy baby!


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Grief and Relief: When caregiving ends

GedankenCaregiving for a person with dementia is one of the most difficult things anyone will have to do. The pain and suffering is intense, but the rewards are plenty. Even though the person you are caring for cannot express gratitude, on some level they know and appreciate your sacrifice. They are eternally indebted to you. As Lou Gehrig said in his farewell speech, “When you have a wife (caregiver) who has been a tower of strength and shown more courage than you dreamed exists—that’s the finest I know. So I close in saying that I might have been given a bad break, but I’ve got an awful lot to live for.”

Kim Mooney, the Board President of Conversations on Death, and Director of Community Education for Tru Community Care, Colorado’s first hospice, has said that as caregivers “the sacrifices you made changed the course of your life. As you once again look at finding a new course, you will over time grieve your loved one and what you let go of or stored away. You will also begin to discover the things you learned from giving so much. As you recognize and honor what you did, it will begin to shape the meaning of your life now. Whatever the challenges ahead in rebuilding, that understanding can give you the strength, commitment, and satisfaction to make your life more meaningful than ever.”

So, what’s next? Stop, take a deep breath, and think about your journey: where you came from, what you did, and how you feel. When my husband’s final health crisis was over and after I buried him, I realized that I hadn’t fully breathed for years and that my body was strangled with tension and fatigue. I had meditated, eaten fairly well (besides the times I was too tired to cook and made a dinner out of popcorn and ice cream), danced, exercised, and practiced yoga. All these things helped keep me calm, and brought me back to my “self.” But being on call for years took its toll. And after it was all over, while ensnared in the tentacles of grieving, I felt relief. Relief that I wouldn’t feel the pain of watching Morris lose yet another function. Relief that I wouldn’t have to fill another prescription or talk to a physician about my husband’s condition. Relief that I didn’t have to travel the 15 miles to visit him in the memory care home, where I’d inevitably get depressed. Relief that I could stay home and not have an obligation other than caring for myself.

And yet, the final letting go of my role as caregiver was uncomfortable and felt strangely similar to sending my children out into the world. How would I define myself if I were no longer a caregiver? How would I fill up the time I had spent caring for my husband for an entire decade, one fifth of my life? Creating a new identity takes time, practice, and patience. And we are told by grief counselors to not rush things. Do not make a major change in your life, such as moving out of the house you’ve lived in for years, or to another state. But day-by-day, it’s okay to acknowledge that we are not the same person who heard the dreaded words from our loved one’s doctor: “You have dementia, most likely of the Alzheimer’s type.”

As caregivers we take a journey through fire and ice and land on solid ground surrounded by calm waters. Then it’s time to swim to shore and get our bearings. Be patient, be kind to yourself, and set out to discover different activities, small and large, that ease you to calmer waters. Here are some ways to help you get there:

  1. Choose at least one healing modality in this book and integrate it into your life. Dance, do yoga, try journaling, find someone to walk with, etc.
  2. Clean out your closets and drawers.
  3. Wash the garage floor and then paint it.
  4. Take a cooking class.
  5. Join a health club or YMCA.
  6. Take a Zumba® fitness class.
  7. Ride your bike.
  8. Join a hiking club.
  9. Learn how to sew or knit.
  10. Serve food at a community table or sort food at a food bank.
  11. Plant a garden.
  12. Play a musical instrument.
  13. Learn a new language.
  14. Travel! Visit friends and family.
  15. Take long nature walks.
  16. Make it a habit to soak in a bath with Epsom salts.
  17. Get a puppy or kitten.
  18. Volunteer at the Humane Society.
  19. Read to elementary school children.
  20. Join a book club.

My journey to calmer waters

My husband’s illness changed the course of my family’s lives in ways that were unexpected, devastating, and empowering. I developed into a strong matriarch and quickly learned how to take charge of my husband’s care, family business, and my children, without the help of my partner. And not having a partner, with whom I would typically make important decisions with, was one of the hardest things of all about being a partner to someone with Alzheimer’s disease.

Not having a partner, with whom I would typically make important decisions, was one of the hardest things of all about being a partner to someone with Alzheimer’s disease. Deciding where and when to place Morris in a memory care home, figuring out how to finance it, and deciding when to enlist the help of hospice were the kinds of decisions I would have discussed with my husband.

I became a compassionate caregiver, not just for Morris, but for other residents of the memory care home where he lived the last two years of his life. I went through a lot—as all caregivers do—but I’ve come through. I’ve recreated my life, and have learned to look forward with hope, wonder, delight, and inspiration after giving so much of myself to the person I vowed to spend my life with.

There are days that go by without my thinking about Morris. After all, it’s been over eight years since he’s been gone. It’s still hard for me to look at family photos because our family was happy, and a link is missing. I know for my children the hardest thing is that their own children are growing up without knowing their grandfather, who would have loved to be a part of their lives. We will always miss him, but our happy memories fill in the gaps, and we honor him eery year on his yahrzeit the anniversary of a Jewish loved one’s death.

I have a new love in my life and grandchildren to enjoy and cherish. I feel good and I am happy! As my beloved teacher Swami Kaleshwar always said, “Life is short, make it sweet.” I will and I do.


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Communicating with someone who has dementia

Confused Senior Man With Adult Daughter At Home

Confused Senior Man With Adult Daughter At Home

It’s difficult communicating with people who have dementia for several reasons. They may have diminished hearing, but most often times they are unable to express themselves because they have forgotten words in addition to losing memories and a sense of self.

Here is a list of tips that come from a caregiver’s guide published by the Aging Services Division of the Denver Regional Council of Governments. The author is unknown.

  • Trouble remembering the right words
  • Repeating words with which they are still familiar
  • Creating new words when they can’t recall the names of people or items
  • Problems with organizing words in a coherent manner
  • Falling back on the language used during childhood
  • Losing their train of thought
  • Speaking less and relying primarily on nonverbal communication and gestures
  • Cursing or using inappropriate words even if they never did so before

The following tips can ease working with persons with dementia

  • Remembering that this person is an adult first and foremost. Keep in mind that they deserve respect and dignity
  • Be calm in your interactions and be aware of your body language. Your family remember is looking to you and your behavior for clues on how to behave him/herself.
  • Speak slowly and in short, simple sentences. Avoid complex directions or dialogue.
  • Avoid arguing with or criticizing the person, even if she is delusional in his/her thinking. Always validate the emotion behind the statement.
  • Indicate by facing your family member and maintaining eye contact that you are listening and trying to understand what is being said.
  • Support your loved one’s attempts to converse even if he or she is having difficulty.
  • Do ot interrupt.
  • Speak in a relaxed and gentle tone of voice.
  • Keep a friendly face toward your loved one when either of you is speaking.
  • Approach the person from the front, identify yourself, and address him or her by name.
  • Only ask one question at a time and allow sufficient time for your family member’s response before you continue.
  • Talk about other people using their names rather than pronouns.
  • Never quiz your loved one, e.g., “Don’t you know who that is? Don’t you remember?”
  • Furnish assistance as needed but avoid finishing your family member’s sentences.
  • Never talk about your loved one as if he or she isn’t there.
  • Draw on your innermost resources to display understanding and thoughtful patience, and try to remain flexible.
  • Rely on nonverbal communication such as pointing and touching to help facilitate understanding.
  • Use lots and lots of touch and praise. compliment frequently to make up for lowered self-esteem due to losses in abilities.

And most importantly, be kind. Put yourself in the other person’s shoes. How would you like to be spoken to and listened to?


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Mushrooms may reduce risk of mild cognitive impairment by 50%

Mushrooms - morchella mushrooms, boletus mushrooms, oyster mushrooms, on white background.If  you eat golden, oyster, shiitake and/or white button mushrooms, as well as dried and canned mushrooms, you’re in luck! A team from the Department of Psychological Medicine and Department of Biochemistry at the Yong Loo Lin School of Medicine at the National University of Singapore (NUS) has found that seniors who consume more than one and one-half cups of mushrooms weekly may reduce their odds of having mild cognitive impairment (MCI) by 50%. 

What is MCI?

Mild cognitive impairment causes cognitive changes that are serious enough to be noticed by people experiencing them or to other family and friends. The changes are not severe enough to interfere with daily activity. People with MCI that involves memory problems are more likely to develop Alzheimer’s disease or other dementias than people without MCI. Approximately 15-20 percent of people age 65 or older have MCI.

Mushrooms might be a key to reducing MCI

The correlation between eating mushrooms and reducing risk of MCI is surprising and encouraging, according to Assistant Professor Lei Feng, who is from the NUS Department of Psychological Medicine, and the lead author of this work.

The six-year study, which was conducted from 2011 to 2017, collected data from more than 600 Chinese seniors over the age of 60 living in Singapore. The research was carried out with support from the Life Sciences Institute and the Mind Science Centre at NUS, as well as the Singapore Ministry of Health’s National Medical Research Council. The results were published online in the Journal of Alzheimer’s Disease on 12 March 2019.

The researchers found that the compound called ergothioneine (ET), a unique antioxidant and anti-inflammatory which humans are unable to synthesize on their own, is the key to possibly reducing MCI. Ergothioneine is found in liver, kidney, black beans, kidney bean and oat bran. But the highest levels are found in bolete and oyster mushrooms.

Other compounds contained within mushrooms may also be advantageous for decreasing the risk of cognitive decline. Certain hericenones, erinacines, scabronines and dictyophorines may promote the synthesis of nerve growth factors. Bioactive compounds in mushrooms may also protect the brain from neurodegeneration by inhibiting production of beta amyloid and phosphorylated tau, and acetylcholinesterase, the culprits of Alzheimer’s disease.

How much do you need to eat?

In the study, a portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. Two portions would be equivalent to approximately half a plate. While the portion sizes act as a guideline, it was shown that even one small portion of mushrooms a week may still be beneficial to reduce chances of MCI.

An article in Science Daily said this: According to Robert Beelman, professor emeritus of food science and director of the Penn State Center for Plant and Mushroom Products for Health, it’s preliminary, but you can see that countries that have more ergothioneine in their diets, countries like France and Italy, also have lower incidents of neurodegenerative diseases, while people in countries like the United States, which has low amounts of ergothioneine in the diet, have a higher probability of diseases like Parkinson’s Disease and Alzheimer’s,” said Beelman. “Now, whether that’s just a correlation or causative, we don’t know. But, it’s something to look into, especially because the difference between the countries with low rates of neurodegenerative diseases is about 3 milligrams per day, which is about five button mushrooms each day.”

 

Mushroom recipes

Cooking mushrooms does not seem to significantly affect the compounds. Roasted or baked mushrooms are simple to make and delicious, and go well with most foods as a side dish or topping.

Wash and slice musthrooms. Lightly oil shallow baking pan large enough to hold mushrooms in single layer. Add mushrooms and toss with 2 to 3 tablespoons oil. Add garlic; season with salt; roastfor 20 minutes stirring on occasion; mushrooms should be browned. Season with pepper.

For baked mushrooms with parmesan, thyme and lemon simply toss with olive oil, Paremesan cheese, garlic, thyme, lemon zest and lemon juice.

For more mushroom recipes google for mushroom risotto, mushroom gravy, cream of mushroom soup, creamy mushroom pasta, mushroom and barley soup.


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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

What happens to your body when you’re a stressed caregiver?

Woman having a headacheStatistics show the stress of care giving can result in chronic disease for the caregiver and take as many as 10 years off one’s life. In comparison to caregivers of people in all categories, caregivers of Alzheimer’s patients in particular rate their health more poorly, take worse care of themselves, and spend more money on their health care. Feeling more tired and depleted, they evaluate themselves as less healthy, engage in fewer health-promoting behaviors, and use more health services.

Given the demands on caregivers’ time and energy, they may neglect their own self-care by sleeping less, eating too much or too little, not exercising, or not managing their own health problems. Neglect of their own health may worsen pre-existing illnesses or increase vulnerabilities to new stress-related problems.

The Physiology of Stress

Walter Cannon described the fight or flight response in 1929.  Adrenaline is the fight-or-flight hormone: It causes cells, especially muscle cells, to speed up energy production so that the body will be ready to fight a foe or run away. It is needed for short blasts of stress.

  • Pupils dilate to sharpen vision.
  • Heart rate and blood pressure increase to accelerate the delivery of oxygen to fuel the muscles and critical organs.
  • Blood flow is diverted from non-critical areas such as the gastrointestinal tract to the critical areas such as the heart, skeletal muscles and liver.
  • Liver releases glucose and fatty acids into the bloodstream. Glucose is for immediate energy; fat is needed when the fight-or-flight response lasts longer than expected.
  • Bronchial tubes dilate to maximize the exchange of oxygen and carbon dioxide.

Cortisol bolsters us in long-lasting stress situations. But when the body is dealing with chronic stress, the adrenals get “stuck” in the on position and the whole system goes into chronic “fight or flight.”

  • Glucose that is dumped into your bloodstream goes unused, so your body has to produce an enormous amount of insulin to handle it. Eventually, this may result in hypoglycemia or diabetes.
  • Fat that is dumped into your blood also goes unused, so it clogs your arteries, leading to cardiovascular disease.
  • If you drink caffeine, the stress hormone cortisol becomes elevated, which can set you up for countless health problems including: poor quality of sleep, impaired immunity and age-related deterioration.

Adrenal exhaustion–The adrenal glands produce or contribute to the production of about 150 hormones. When they are stressed, they become exhausted. Once the adrenal buffer is gone, you become a prime candidate for asthma, allergy, fibromyalgia, chronic fatigue syndrome, autoimmune disorders, hypoglycemia

Alcohol, caffeine, sugar and salt put added stress on the adrenals.

Stimulate, such as caffeine increase the effects of your body’s own stimulating neurotransmitters: norepinephrine and dopamine, which are similar to adrenaline in their effects. Caffeine and these natural stimulants provide short-term energy, focus and even a lifted mood. But in the long-term, caffeine depletes your stores of norepinephrine and dopamine, leaving you more tired, sluggish and down than you were before the caffeine habit.

Psychological stress can impact cardiovascular function and lead to cardiovascular disease, and possible stroke/heart attack.

Stress and sleep

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.

  • Loss of sleep as a result of caring for a loved one can lead to serious depression.
  • As little as five nights of poor sleep can significantly stress the heart.

Weight gain and insulin resistance

  • Increased cortisol 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.
  • 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.

Exercise

  1. Insufficient sleep may leave us too tired to burn off extra calories with exercise.
  2. When your body is stressed and prepared to fight or run it’s full of stress hormones. If you’re sedentary, those hormones will continue to circulate and cause damage to your body. Vigorous exercise, however, burns off those hormones. Exercise also releases the neurotransmitter serotonin and endorphins, the body’s natural pain relievers.
  3. Doctors from Nottingham Trent University suggest the chemical phenylethylamine is released during exercise and could play a part in uplifting mood as a result of exercise. Phenylethylamine is a naturally produced chemical that has been linked to the regulation of physical energy, mood and attention.

Impact of food on mood and physiology

Hazards of caffeine

  1. Caffeine stresses the adrenal glands and can contribute to anxiety, insomnia, depression, irritability, anxiousness—not good for caregivers. In fact, studies show that those who drink the most coffee often suffer from chronic depression. It depletes the body of B1, biotin, inositol, vitamin C, calcium, potassium, and zinc. It increases thirst because it is dehydrating, over stimulates and weakens the kidneys, pancreas, liver, stomach, intestines, heart, and nervous system.
  2. Can increase production of cortisol, leading to stronger cravings for fat and carbohydrates. This increases blood glucose, release of insulin and fat stored in the abdomen.
  3. Increases dopamine levels, making you feel good until it wears off
  4. May interfere with restful sleep
  5. Try not to drink coffee after 2pm
  6. Simple carbohydrates increase insulin production.

People who are stressed often crave and overeat sugar and simple carbohydrates, like chips, cookies and white bread or pasta, because those foods provide a fast release of the feel-good chemical serotonin. But eating this way causes a blood-sugar crash a couple of hours later, leaving you tired and moody. The more of these foods that you eat the more you crave. Although these foods are high in calories, they contribute few nutrients and deplete the body of essential vitamins and minerals, raise triglycerides, and contribute to inflammation and excess weight.

  1. Lack of water/fiber can rob the body of nutrients because of problems with digestion and assimilation
  • HFCS and other artificial sweeteners can interfere with your natural production of neurotransmitters. Aspartame (NutraSweet and Equal) competes with tryptophan by blocking its conversion into serotonin. Artificial sweeteners contribute to numerous adverse symptoms, as compiled by the Food and Drug Administration and include everything from menstrual changes, weight gain, and headaches to severe depression, insomnia and anxiety attacks.

High fructose corn syrup (glucose and fructose) can lead to a decrease in leptin production leading your body into thinking it’s hungry so you eat more, especially processed foods. HFCS can lead to insulin resistance and higher levels of triglycerides, as well as obesity, hypertension and cardiovascular disease.

Bad habits, i.e. forgetting to eat, eating on the run, not eating breakfast all contribute to unstable blood sugar and adrenal exhaustion, which makes you grab foods that aren’t good for you, so you end up feeling irritable, moody, and even more stressed.


You get the picture? It’s important to take care of yourself, especially when you are taking care of someone else. I don’t want to overwhelm you with information or preach to you. Here’s a short checklist to help you stay healthy and balanced.

  • Eat a serving of high-quality protein with every meal and snack
  • Focus on complex carbohydrates (whole grains, veggies and fruits), and eliminate junk foods (refined carbs).
  • Enjoy unlimited amounts of fresh veggies.
  • Eat a good breakfast!
  • Eat 3 balanced meals and 1-2 snacks/day.
  • Magnesium, B complex, fish-oil, walnuts, flax seeds, dark leafy greens, and high quality all help reduce stress and uplift mood.
  • Meditate or find some quiet time for yourself
  • Exercise! At least take a short walk everyday.
  • Put on a funny YouTube video and laugh.
  • Use aromatherapy.
  • Do the best you can.

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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Calmer Waters: Spring 2019 book signings and events

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Especially for folks in the Denver-metro area: You are warmly invited! Please drop by at a book signing to say hello, or attend the caregiver symposium or conference (or both!) for lots of great information, networking and support. Respite care is available for both events. Click on the links to find out more.

Falling in love while caring for your spouse with Alzheimer’s

This is a controversial and delicate topic. Is it possible to judge someone unless we’ve walked in their shoes? Watch the video and let me know what you think.

In the meanwhile, you might want to check out my article “Sexual intimacy between care partners” at The topic of sex is often uncomfortable in the best of relationships in the best of times. The topic is especially prickly when one of the partners has Alzheimer’s disease.

 

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Barbra Cohn cared for her husband Morris for 10 years. He passed away from younger-onset Alzheimer’s disease in 2010. Afterward, she was compelled to write “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”–winner of the 2018 Book Excellence Award in self-help– in order to help other caregivers feel healthier and happier, have more energy, sleep better, feel more confident, deal with feelings of guilt and grief, and to ultimately experience inner peace. “Calmer Waters” is available at AmazonBarnes & NobleBoulder Book StoreTattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.