Category Archives: Healing Modalities

Men: Are you taking care of yourself?

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仲の良い父と娘Happy Father’s Day to all men who play a caring role in the life of a child, and kudos for  all that you do. But let me ask you this: Do you take care of yourself? Typically, most men take better care of their cars than themselves. Most men wait until a symptom pops up, and by then the illness or disease has progressed.

I’m not going to give you a lecture about how you should make an appointment tomorrow to get a routine preventative check-up, but hopefully after going through the following list, you’ll see my point.

Take this quiz to see how much you really know about men’s health. 

1) As a man gets older, it’s almost inevitable that he:

  1. loses interest in sex
  2. has a difficult time maintaining an erection
  3. doesn’t need to exercise as much
  4. develops an enlarged prostate

2) To detect prostate cancer early, a man should:

  1. have a colonoscopy
  2. practice a monthly self prostate examination
  3. have a digital rectal exam and PSA blood test
  4. have a sonogram of his prostate every year

3) Impotence can result from:

  1. drinking too much alcohol
  2. recreational drug use (smoking marijuana)
  3. high blood pressure
  4. diabetes
  5. all of the above

4) 75% of prostate cancer occurs in:

  1. Hispanic men
  2. men over 65
  3. men who eat a low-fat diet
  4. men with low testosterone levels

5) The most common cancer among men is:

  1. prostate cancer
  2. lung cancer
  3. skin cancer
  4. colon cancer

6) Which racial/ethnic group is most likely to develop prostate cancer?

  1. Caucasian
  2. Asian
  3. Hispanic
  4. African-American

7) A common risk factor for developing prostate cancer is:

  1. lack of exercise
  2. high fat diet
  3. high testosterone levels
  4. growing older
  5. all of the above

8) What beverage has been found to support prostate health?

  1. beer
  2. green tea
  3. orange juice
  4. red wine

9) What common food has been found to support prostate health?

  1. oranges
  2. tomatoes
  3. beef
  4. cheese

10) Which disease is considered the number one cause of death among American males?

  1. diabetes
  2. prostate cancer
  3. obesity
  4. cardiovascular disease

11) Cardiovascular disease kills far more men and women than cancer.

  1. True
  2. False

12) Eating a diet that includes plenty of pasta, potatoes and white rice can reduce your risk of heart disease.

  1. True
  2. False

13) The heart muscle is totally responsible for maintaining normal blood pressure levels.

  1. True
  2. False

14) Cardiovascular disease is hereditary and cannot be prevented.

  1. True
  2. False

15) CVD starts in the teenage years.

  1. True
  2. False

16) An aspirin a day is the best way to thin the blood, in order to reduce the chance of stroke and heart attack.

  1. True
  2. False

17) High blood cholesterol is the best overall indicator of cardiovascular disease.

  1. True
  2. False

18) Statistics show that the stress of caregiving can result in chronic disease for the caregiver and take as many as ten years off one’s life.

Answers:

1) d

2) g

3) e- all of the above. Not smoking, eating a healthy diet, not overdoing it when it comes to drinking, regular exercise, getting enough sleep, will all help support normal blood flow. Also, Ginkgo biloba extract helps support normal blood flow to the penis

4) b. Simply growing older increases a man’s risk. Seventy-five percent of prostate cancer occurs in men over 65 with only 7% diagnosed in men under 60 years of age.

5) c. Skin cancer is the number one form of cancer in the US. Prostate cancer is the most common cancer among men next to skin cancer and the second leading cause of cancer death in men after lung cancer.

6) d. African-American males have the highest incidence of prostate cancer, a third higher than white males, and African-American males are also twice as likely to die from it.

7) e. Also, men who have higher testosterone levels, or who eat a high fat diet have been shown to have an increased risk of developing prostate cancer.

8) b. Green tea is chock full of antioxidants that have been shown to reduce cancer. Red wine, on the other hand, is a natural preventative against cardiovascular disease.

9) b. Tomatoes contain lycopene, especially potent in the fight against prostate cancer.

10) d. Among major disease groups, heart disease is the leading cause of death within the elderly population.

11) True. Although cancer fears are more common, cardiovascular disease is the chief cause of death and disability in the United States today. It affects close to 60 million Americans and every year more than a million people suffer from new or recurrent heart attacks. In fact,every 20 seconds a person in the United States has a heart attack, and one-third of these attacks leads to death. The American Heart Association calls CVD “the silent epidemic.”

12) False. For years we were told that a heart-healthy diet included foods low in fat and high in carbohydrates, such as fruits, veggies, legumes, grains and other starches. But now experts are saying that overloading on carbohydrates (especially the wrong kind) can make you fat and increase your risk of heart disease. Eating foods with a high glycemic index—such as cookies, cake, candy, bagels, pasta, white rice, refined bread and grains, potatoes and potato chips—raises blood sugar and insulin levels, which in turn stimulates the production of triglycerides (blood fats that raise heart disease risk).

13) False. Your kidneys, blood vessels and heart all control blood pressure. In order to maintain healthy blood pressure and keep blood moving, the walls of your arteries, capillaries and veins need to be flexible and strong. Research has shown that nutrients such as Co-Q10, hawthorne, red wine polyphenols, notoginseng (a cousin of ginseng), and astragalus help strengthen blood flow throughout the entire body, maintaining healthy blood pressure. In addition, EDTA (the main ingredient in Health Freedom Nutrition’s Cardio Clear) removes heavy metals and toxins that interfere with the production of nitric oxide, a major factor in controlling blood pressure.

14) False. Even if there’s heart disease in your family, and even if you have high cholesterol, combining an regular exercise program with and a Mediterranean based diet and healthy lifestyle (no smoking, reduced alcohol consumption) can dramatically reduce your risk of heart attack and stroke.

15) True. Dr. Scoot Calig, M.D., a pediatrician at West Hills Medical Center and an assistant clinical professor at the University of Southern California, Los Angeles, says, “It’s important to keep in mind that the development of cardiovascular disease begins in the teenage years. Studies have shown that by that time, arterial plaque formation is well under way.”  Just another reason to exercise, eat a healthy diet, and take nutritional supplements such as oral EDTA to strengthen the heart and arteries and clear out toxic metals that inhibit the production of nitric oxide.

16) False. For years, aspirin has been prescribed after a heart attack, in order to avoid a subsequent heart attack. And now, a panel of experts is recommending aspirin as a precaution against heart disease for all at-risk, healthy adults over 40. But Alfred Berg, M.D., of the University of Washington, head of the panel says, “Do not assume that an aspirin a day is without risk.” Aspirin can cause intestinal bleeding and hemorrhagic stroke. Herbs such as hawthorne, nattokinase, garlic and Ginkgo biloba have the ability to thin the blood like aspirin, without damaging the esophageal and intestinal linings, or exacerbating ulcers.

17) False. Homocysteine—a by-product of the amino acid methionine— is a more sensitive indicator of cardiovascular health than cholesterol. Too much of it increases injury to arterial walls, as well as accelerates oxidation and accumulation of cholesterol in blood vessel. The good news is that folic acid, and vitamins B6 and B12 help keep homocysteine levels low!

18) True—for men and women! Click here to read 16 Stress-busters to nourish your body, mind and soul”

Have a happy Father’s Day, and please take care of your health so you can continue to enjoy life and be a support and friend to everyone who loves you.

For dozens of general health tips and caregiving help read “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia  by Barbra Cohn.image

Easy ways to calm down crazy full moon behaviors

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ヨガThe human body is 55 to 78% water (depending on sex and age) so it makes sense that the gravitational pull of the moon would affect us, right?  Many scientists point out that the biological tide theory doesn’t hold. On The Skeptics Dictionary website Robert Todd Carroll says, “Given the minute and bounded mass of fluid contained within the human body, compared to the enormous and free-flowing mass of ocean water, and given the enormous distance to the moon, the lunar pull on the human body is negligible.”

Theories about the moon’s influence on animal behavior are more widely accepted. Although the topic of whether or not the moon affects human behavior is controversial, there is plenty of anecdotal evidence and some scientific evidence indicating that it does.

I, for one, have a difficult time sleeping around the full moon. And my husband, who suffered from Alzheimer’s disease, exhibited more agitated behavior when the moon was full.

Studies have shown that the lunar cycle has an impact on fertility, menstruation, and birth rate.  Admittance to hospitals and emergency units due to cardiovascular and acute coronary events, arterial hemorrhages in the stomach and esophagus, diarrhea, and urinary retention correlate with moon phases. Other events linked to human behavior, such as traffic accidents, crimes, and suicides, seem to be influenced by the lunar cycle.

In the 1600’s Sr. William Hale, a distinguished British physician and medical biographer, wrote, “The moon has a great influence in all diseases of the brain, especially dementia.” The British Lunacy Act of 1842, which dismissed crazy behavior as being caused by the full moon, built on his theory.  In fact, as recently as 1940 a British soldier who was charged with murder pleaded “moon madness.”

Alan M. Beck of Purdue University conducted a longitudinal study to objectively examine the lunar influence on the frequency, duration, and intensity of behaviors in individuals with Alzheimer’s disease.

He examined wandering, anxiety, physical aggression, and verbal confrontation. His study concluded that individuals with Alzheimer’s disease did, in fact, exhibit significantly more erratic behaviors during periods of the full moon, and that these behaviors were of greater duration during that time. The objective analysis that a lunar influence on behavior in Alzheimer’s individuals exists validates a long-standing belief held by many healthcare providers.

If you’re a caregiver for someone with dementia, you’ve probably seen some odd behavior in your loved one around the full moon. And if you have trouble sleeping or feel restless or anxious during the full-moon, you’ve personally noticed the effects.

Here are some ways to calm the nerves and odd behaviors during the full moon or anytime.

From Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia--“Aromatherapy” chapter 18 by Laraine Kyle Pounds, RN, MSN, BSN, CMT.

Aromatherapy can be a resource of comfort to you and your care partner by providing an easy, natural way to reduce stress and anxiety and uplift mood. The following oils can be used in a diffuser, or put in a bath or fragrance free moisturizer. They can also be sprayed on a pillow or handkerchief.

Citrus oils are generally refreshing and uplifting for the mind and emotions, relieve stress and anxiety, and are useful for odor management and appetite support. Consider: bergamot, grapefruit, lemon, and orange.

Floral oils are often used as a personal fragrance and are useful to relieve anxiety, depression, and irritability. These oils are useful as an inhaler, in a body lotion, and for the bath. Consider: clary sage, geranium, lavender, rose, and ylang ylang.

Tree oils are revitalizing with immune boosting properties, ease respiratory congestion, and are supportive to breathing ease. They are useful for pain relief, skin infections, and odor management, and can relieve nervous exhaustion and depression. Consider: eucalyptus (Eucalytpus citriodora or globulus), pine needle, sandalwood, or Tea Tree.

Herbal remedies (from chapter 31, Nutritional Support for Caregivers, in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia”

A nervine is a plant remedy that has a beneficial effect upon the nervous system.  Nervines are especially useful during times of stress because they have a strong relaxing and calming effect without producing a dulling, “hang-over” side effect.  They also tone and restore the nervous system to a more balanced state.  Some nervines are also anti-spasmodic, meaning they relax the peripheral nerves and the muscle tissue, which in turn has a relaxing effect on the whole system.

The main types of nervines are tonics, relaxants, and stimulants.

  • Nervine Tonics – are particularly helpful for strengthening the nervous system and restoring balance. In addition to having a relaxing effect, they have a vaso-dilating action on the blood vessels of the brain.  This increases oxygen availability to brain cells and helps with mental agility and mood.
  • Nervine Relaxants – are especially beneficial for short-term use, for example in treating mild depression or acute anxiety. “This group of nervines are most important in times of stress and confusion, alleviating many of the accompanying symptoms. They should always be used in a broad holistic way, not simply to tranquillize.  Too much tranquilizing, even that achieved through herbal medication, can in time deplete and weigh heavily on the whole nervous system,” says renown herbalist David Hoffman.
  • Nervine Stimulants– are used as a restorative “pick-me-up” when you need an energetic boost without that revved up feeling produced by caffeine.

Recommended nervines:

  • Passion flower- helps soothe anxiety, insomnia, tension headaches, muscle aches and spasms, pain, hyperactivity, epilepsy, and helps alleviate anger and lower blood pressure.
  • Skullcap – is antispasmodic and relaxing and is recommended to relieve headaches, mood swings, insomnia, premenstrual syndrome, and nervous tension and exhaustion.

The next time you’re feeling nervous, agitated, restless or hyped up, calm your nerves with a nervine herb or aromatherapy. If your loved one has Alzheimer’s or dementia and is on medication, please check with the physician to make sure they do not interact with the nervine herbs.  Use pure essential aromatherapy oils to lower risk of allergy.

If all else fails, you can always go outside and howl at the moon.

 

Studies showing we are affected by the full moon

1. More babies are born around the full moon. A study in Kyoto, Japan looked at 1007 natural births and found there was significant increase in births when the moon was closest to the earth. Results of this study suggest that the gravitational pull of the Moon has an  influence on the frequency of births.

2. Do you have trouble sleeping around the full moon? Sleep researcher Christian Cajochen at the Psychiatric Hospital of the University of Basel in Switzerland conducted a four-year lab study to see if he could show that it is physiologically true that many people have difficulty sleeping during the full moon.  His researchers monitored the brain activity, eye movements and hormone secretions of 33 volunteers in the lab while the participants slept. All the participants were healthy, good sleepers, and did not take any drugs or medication.Unexpectedly, the scientists found “the lunar cycle seems to influence human sleep, even when one does not see the moon and is not aware of the actual moon phase,” Cajochen said. After reviewing their data, the scientists found during the time of the full moon, brain activity related to deep sleep dropped by 30 percent. People also took five minutes longer on average to fall asleep, and they slept for 20 minutes less overall on full-moon nights. The volunteers felt as though their sleep was poorer when the moon was full, and they showed diminished levels of melatonin, a hormone known to regulate sleep and wake cycles. “It took me more than four years until I decided to publish the results, because I did not believe it myself,” Cajochen told LiveScience. “I was really skeptical about the finding, and I would love to see a replication.”

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” 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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store,  Indie Bound.org, and many other fine independent bookstores, as well as public libraries.

Love doesn’t conquer all: caregiver resentment and frustration

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Senior Couple QuarrellingI recently participated in a caregiver symposium. I spoke to dozens of caregivers who expressed fatigue, frustration, and exasperation. Everyone was stressed and stretched to the limit. I detected little joy. Instead, people appeared resentful. “I didn’t sign up for this,” one man said. Another confided, “I read your book and am taking your advice. I will not let my wife’s illness ruin my life.”

Caregiving only goes one way: it gets harder. And when we don’t really like the person we are caring for or if we feel trapped, it is even more challenging. I was only 48 years old when my beloved husband was diagnosed with Alzheimer’s disease. I knew our lives would never be the same again. . . and they weren’t.

Yes, we had joy. Our young adult children graduated from college and got married. We went on a few trips. We had some funny moments that elicited belly laughs. But the emotions I remember most are the heaviness of grief, despair, depression, guilt, and fear. I didn’t feel resentment, I think, because I have a philosophical outlook that we reap what we sow (as in the law of karma), and that somewhere, somehow in a past life beyond the ethers I had signed up for my caregiving duty. I tried to put on a happy face. But I told my closest friends that I was exhausted and stressed.

I felt shame that after decades of practicing Transcendental Meditation and following a healthy vegetarian lifestyle our lives had come to this. Wasn’t life supposed to be blissful and free of stress? I soon realized that no one gets out of here without going through at least one huge, transformative challenge. Mine was caregiving for my life partner, who was unable to hep me make the big decisions such as finding a smaller house because ours had become unmanageable, or finding a memory care home for him when I wasn’t able to continue physically caring for him.

Guilt? Yes, I still feel guilt even though my therapist often said to me “If a friend told you what you just told me, what would you say to her?”

“I would tell her ‘you are doing the best that you can.'” And I did do the best I could for my husband. I took him to healers and doctors and gave him nutritional supplements that been shown to help support cognition and memory.

But I still feel guilt about running away every chance I got to dance or have lunch with a friend, even though I know I needed the relief time in order to stay healthy and strong so I could carry out my caregiving duties.

When all is said and done, if you are not exactly thrilled about giving countless hours to someone you love or to someone you are obligated to care for because there is no one else, you might as well learn how to be the best caregiver possible. Because when your caregiving is over, you will have another chance to live the life you chose for yourself. So give it your best shot. Here are some ways to ease the burden and to help you feel good about yourself and the person you are caring for.

Lighten the load of caregiving

  • Take care of yourself first. Carve out time every day to go for a walk, do yoga, dance, sing, whatever it takes to help you feel better.
  • Join a support group. I don’t know how I would have maintained my sanity if I hadn’t joined the younger-onset Alzheimer’s support group offered by the Alzheimer’s Association.
  • See a therapist. Mine was a god-send who listened with compassion and gave excellent advice.
  • Sign up for community services such as day programs, senior centers, Meals on Wheels, hotlines, etc.
  • Hire someone to take your “care partner” (the person you care for) out for lunch, to the movies, for a visit to a museum, etc.
  • Ask your friends and neighbors for help mowing the lawn, retrieving the mail, sitting with your “care partner “so you can do errands, etc.
  • Talk to family members and make a plan to share the responsibilities. (more on this in another blog post)
  • Make an appointment with an elder attorney to draw up a contract for you to receive wages, find out how to get social security withheld, etc.
  • Breathe! After I buried my husband I realized that I hadn’t fully breathed in years. I was tight, my lungs were tight and I was holding my breath waiting for the next next emergency to occur.

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Here’s an excerpt from my book  Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia about breath work, including a simple exercise. Follow the directions for breathing in order to release stress and feel more energized.

by Reverend Shanthi Behl (excerpted from Calmer Waters)

Breath work is the first and easiest to start with. We can deliberately extend, shorten, retain, and otherwise direct the air we breathe in a variety of ways in order to guide the prana. Second, is the mechanism of directed attention, also known as our intention. Where our thoughts go, our prana goes. An integrated pranayama practice utilizes both the breath and our focused attention.

When we say we are tired and have no energy, what we are really saying is that our energy is blocked. We need to breathe to live, and how we breathe can profoundly affect our degree of physical well-being; it can regulate our emotions, and it can deplete, sustain, or increase our experience of aliveness. Prana is constantly fluctuating and moving throughout the universe. According to yoga philosophy, it flows throughout the living body in exquisitely determined whirlpools and currents. The wonderment of the yogic system is asana and pranayama practice which allows our innate energy currents to flow as nature intended.

The following instructions are for sitting, but you can practice this exercise while standing in mountain pose.

• Sit up tall, lengthen the spine, and place the feet flat on the floor. Press the feet into the ground, even as you press the top of the head toward the ceiling.

Relax the hands lightly on the lap and release the shoulders down away from the ears.

• Soften the belly muscles. As you breathe in through the nose, lengthen through the crown of the head.

• As you breathe out through the nose, release the shoulders and press your feet into the floor.

• Continue this practice and turn your awareness to sensations along the spinal column. Feel the upward flow as you breathe in and the downward flow as you breathe out. It is perfectly fine if you feel the opposite movement. The important aspect is to tune into a sense of any movement along the spine. You may not initially feel the movement of your energy. However, by first imagining it, you will later actually feel the upward and downward flows of energy along sushumna, the central core of energy.

 

Why you should throw away that antipsychotic drug prescribed for your loved one

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Elderly woman taking a medicineAccording to Human Rights Watch in an average week, nursing facilities in the United States administer antipsychotic drugs to over 179,000 people who do not have diagnoses for which the drugs are approved. Often, these drugs are dispensed like candy, without free and informed consent. . . without a family member or someone who holds durable power of attorney for the health care resident, to make a decision based on the benefits and risks of taking the medication.

Like my late husband, most of the patients who are given these drugs have some form of dementia or Alzheimer’s.  My husband was in a memory care home for two years. Towards the end of his illness, he was given an antipsychotic drug because his behavior became “difficult.” He was not combative, and he was mostly non-ambulatory. Once, though, while sitting, he swung out his arm and hit a woman who was bothering him. Since I wasn’t there, I don’t know the details. But in general, he was a sweet man up until the end. He did get annoyed, however, by other residents’ behavior. And so he was given a drug to pacify him. After visiting him over a period of a few weeks and noticing the deterioration in his overall wellbeing, including his inability to hold his head up, sit upright, or staying awake most of the day, I demanded that he be taken off a number of drugs. The improvement was dramatic and astounding.

According to the US Government Accountability Office (GAO) analysis, facilities often use antipsychotic drugs to control common symptoms of Alzheimer’s. These drugs are associated with clinically significant adverse effects, including death. Then why are they being prescribed to an extremely vulnerable, frail and “at risk” population? Because disruptive behaviors such as crying out “help me, help me” over a long period of time, or yelling out profanities, or exhibiting aggressive behavior can become a nuisance that caregivers –professional and family–are either not skilled in addressing or are too busy taking care of other patients to be bothered with.

What are the alternatives?

First:

  • Eliminate noise and disruption.
  • Make sure the patient does not have a urinary tract infection.
  • Evaluate physical needs. Is s/he thirsty, hungry, constipated, etc?
  • Encourage the patient to verbalize feelings and needs, if possible.
  • Limit or reduce caffeine.
  • Reduce external stimuli (loud TV or radio, etc.).
  • Dim the lighting.
  • Avoid confrontation and use a soft, sweet speaking voice.
  • Provide companionship.
  • Identify events or issues that trigger behaviors.

Once you know the patient is safe and free from pain due to an infection, create a calm and beautiful environment.

Creating a beautiful space

  • Maintain a clean environment without clutter.
  • Enjoy a vase of fresh flowers.
  • Burn incense to clear and purify the air, unless the smoke or odor is irritating.
  • Paint the walls a color that rejuvenates the spirit. For instance, green is healing and relaxing, red restores vitality in people who are depressed, and purple is powerful for those who need spiritual and emotional healing.
  • Gather gemstones. They exert healing effects. Lithium quartz is said to ease tension and stress, and keep nightmares at bay. Pink Calcite promotes compassion, healing, and universal love. Amethyst is for protection, purification, and spiritual/divine connection.
  • Listening to calming sounds can relax a tense body within minutes. Consider a wind chime, water fountain, or a CD of singing birds, ocean waves, or falling rain.]
  • Use essential oils or aromatherapy to have a specific effect on the body, mind, and spirit. (See Aromatherapy, Chapter 18 in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia.”)
  • Create an outdoor sacred space with river rocks, a koi or lily pond, a flowering tree or shrub, pampas grass, colored sand—the possibilities are endless.
  • Include religious symbols, chakra symbols, animal totems, prayer flags, angel statues, rainbow banners, and lamps with colored bulbs.

Herbal remedies

  • A nervine is a plant remedy that has a beneficial effect upon the nervous system.  Nervines are especially useful during times of stress because they have a strong relaxing and calming effect without producing a dulling, “hang-over” side effect.  They also tone and restore the nervous system to a more balanced state.  Some nervines are also anti-spasmodic, meaning they relax the peripheral nerves and the muscle tissue, which in turn has a relaxing effect on the whole system.
  • The main types of nervines are tonics, relaxants, and stimulants.
  • Nervine Tonics – are particularly helpful for strengthening the nervous system and restoring balance. In addition to having a relaxing effect, they have a vaso-dilating action on the blood vessels of the brain.  This increases oxygen availability to brain cells and helps with mental agility and mood.
  • Nervine Relaxants – are especially beneficial for short-term use, for example in treating mild depression or acute anxiety. “This group of nervines are most important in times of stress and confusion, alleviating many of the accompanying symptoms. They should always be used in a broad holistic way, not simply to tranquillize.  Too much tranquilizing, even that achieved through herbal medication, can in time deplete and weigh heavily on the whole nervous system,” says renown herbalist David Hoffman.
  • Nervine Stimulants– are used as a restorative “pick-me-up” when you need an energetic boost without that revved up feeling produced by caffeine.
  • Recommended nervines:
  • Passion flower- helps soothe anxiety, insomnia, tension headaches, muscle aches and spasms, pain, hyperactivity, epilepsy, and helps alleviate anger and lower blood pressure.
  • Skullcap – is antispasmodic and relaxing and is recommended to relieve headaches, mood swings, insomnia, premenstrual syndrome, and nervous tension and exhaustion.
  • The next time your loved one is  feeling nervous, agitated, restless or hyped up, try calming him/her with a nervine herb or aromatherapy. If your loved one is on medication, please check with the physician to make sure the drugs do not interact with the nervine herbs.

Other ways to help a person with dementia relax and feel calm without the use of antipsychotic drugs.

  • Aromatherapy
  • Music
  • Pet therapy
  • Horticulture therapy
  • Color therapy

For detailed information on all of the above, read  “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia”

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12 tips to encourage your Alzheimer’s patient to eat

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Seniorin mit BetreuerinIt seems that ice cream is the favorite food of most Alzheimer’s patients. It was certainly my husband’s. Sometimes it was the only thing that he found appealing. It’s no wonder: ice cream is cold, slippery and delicious! However, there are lots of healthy frozen desserts available that are low in fat and calories that contain little or no cholesterol. Try Rice Dream®, Coconut Bliss, Soy Dream, or Halo Top. If you have a food processor, puree frozen strawberries or bananas. You won’t even miss the sugar and cream.

Getting adequate nutrition and even the sheer act of eating can be a challenge for both patients and caregivers. Here’s a list of ways to create a tranquil setting, and some easy-to-eat foods to uplift mood and support immunity for everyone.

  1. Play classical or another type of relaxing music. My husband loved to listen to Nina Simone’s jazzy voice while he ate. Whatever the preference is, play the music softly to create an inviting atmosphere. If your loved one lives in a memory care home, the other residents will probably appreciate the music, as well.
  2. Light a candle. Set the table with a table cloth and vase of flowers. Beauty, color and light always create a magical, calming effect.
  3. Aromatherapy oils including peppermint and spearmint are energizing and might stimulate appetite.
  4. Make the chair as comfortable as possible, especially if the person has a bad back. Place a cushion on the seat and back, if necessary.
  5. Use soft lighting. Replace glaring light bulbs with a warmer color light bulb, or install a dimmer.
  6. It might be hard for the person to differentiate foods on a plate, especially if they are the same color. Use contrasting colors. For example, serve beets and carrots on white instead of white mashed potatoes on a white plate.
  7. If your patient has trouble using a fork and knife, serve finger foods. Sandwiches cut in quarters or even eighths, pieces of fruit rather than whole fruits, baked potatoes cut into chunks, etc. are easier to manage.
  8. Use herbs and spices to flavor foods instead of salt. Herbs and spices have healing benefits. For instance, basil can relieve gas and soothe stomach upsets. Cinnamon has a tranquilizing effect that helps reduce anxiety and stress. It also helps regulate blood sugar. Dill soothes the digestive tract and reduces heartburn. Mint promotes digestion and boosts mental alertness.
  9. Puree soups such as split pea, potato/leek. cauliflower, and vegetable, and serve with a wide straw, if necessary. This relieves the chore of chewing and helps hydrate as well as nourish the patient.

One of my all-time favorite recipes is for Indian kicheree, also called a “meal in a pot.”

This traditional soup is wonderful during times of stress, stomach upset, and any time the appetite is diminished due to sickness or stress.

Kicheree

4 Tbs organic Basmati rice

4 Tbs mung dal or red lentils

4 1/2 cups water (more or less, depending on whether you like it soupy or thick)

2 tsp grated fresh ginger

2 Tbs fresh lemon juice

1 cup assorted veggies cut bite-sized (zucchini, yam, carrot, cauliflower, broccoli, etc.)

1 tsp ground coriander seed

1 tsp ground cumin seed

1/4 tsp turmeric

salt and pepper to taste

Combine the rice, dal ginger, veggies and water in pot. Add the spices. Bring to a boil over medium heat; then lower to a simmer for 45-50 minutes. Add water if it gets too thick. Remove from the stove. Add the lemon juice, salt and pepper.

10. Protein shakes are nutritious, filling, and nourishing. Use ingredients of your choice without relying on the sugary nutrition drinks that are generously handed out in institutions. Bananas, strawberries, blueberries, kale, spinach, peanut butter, coconut milk, almond milk, hemp milk, soy milk, and cow’s milk are some of the popular ingredients to try. Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas. The most popular include whey, casein, egg, pea, hemp, brown rice, and mixed plant proteins.

11. Offer healthy snacks throughout the day such as cheese and apple slices, nut butter on apples slices, fresh fruit, humus and carrot sticks.

12. Eggs are my favorite “go to” food for protein. They are easy to eat, can be made in a variety of ways and contain 13 essential vitamins and minerals! Vitamin D for bone health and immune function, lutein and zeaxanthin, antioxidants important for reducing the risk of cataracts and macular degeneration, vitamins B 12 and B6, thiamin, riboflavin, folate, choline, vitamin E, vitamin A, iron, zinc and more. Add pureed veggies for extra vitamins and minerals. Devil eggs are always a hit as a delicious and highly nutritious snack.

For hundreds of other caregiving tips, read “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia”

 

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The Brain Support awards: The Best, Worst, and Weirdest

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It’s Brain Awareness Week and a good time to assess what we are doing to enhance our memory, focus, cognition and other mental processes.

I recently read “In Pursuit of Memory: The Fight Against Alzheimer’s” by Dr. Joseph Jebelli, a British neuroscientist. It is a wonderfully written comprehensive analysis of the disease, including a history of research, theories, clinical trials, and possible ways to stave off the disease. Although the research and scientific language might dissuade some readers, I found the book very readable and accessible, especially since Jebelli includes his personal account of his grandfather’s Alzheimer’s disease. Here are some of his recommendations for supporting brain health.

The Best Brain Support Awards

  • Staying socially and physically active has a positive effect on mood and well-being.
  • Eating a healthy diet, especially the Mediterranean diet (lots of fresh fruits and veggies, cold-water fish such as wild salmon and sardines, whole grains, and healthy oils (olive, walnut, avocado) and nuts). For more ideas on how to eat well, read 20 Ways to give your body the best nutrition it deserves.
  • Using turmeric to season your food or taking a turmeric supplement. Dr. Jebelli writes about an in vitro (in a petri dish) study in which curcumin, the bioactive ingredient in turmeric, actually dissolves the beta-amyloid plaque found in the Alzheimer’s brain. Beta-amyloid is responsible for creating the plaques that inhibit the communication between neurotransmitters, leading to loss of memory and other functions. For more information about turmeric read Turmeric does a body good.
  • Maintaining a positive attitude

Additionally, here are a couple of my favorite brain support aids.

1. Coconut oil–I was skeptical when I first heard that Alzheimer’s patients were having a reversal of the disease process after consuming coconut oil. But after hearing anecdotal stories, I am very curious about how coconut oil improves cognitive performance in individuals with Alzheimer’s. A Spanish study published in March 2017 concluded that after consuming 40 ml of coconut oil each day for 21 days, (divided into two servings) 44 patients with Alzheimer’s exhibited a significant improvement in language skills. Read more about it: How does coconut oil affect cognitive performance in alzheimer patients?

Coconut oil contains medium-chain triglycerides, which go directly to your liver. The liver naturally converts the oil into ketones. Ketones are chemicals made in your liver. You produce them when you don’t have enough insulin in your body to turn sugar (or glucose) into energy. Ketones are released into the bloodstream where they are transported to the brain as an alternative fuel. Other fats are not readily released into the blood stream and are typically mixed with bile released from the gallbladder before they can be broken down in the digestive system.

Dr. Mary Newport, author of the 2011 book “Alzheimer’s Disease: What if there was a cure?: The story of ketones,” discovered that when her husband ingested coconut oil his Alzheimer’s-impaired cognition improved. In fact, it improved so much that “by the fifth day I felt as though I had gotten my husband back,” says Newport. “His personality and sense of humor returned, he was less depressed, and was able to walk normally again. And he started running and resumed the activities of vacuuming and mowing the lawn.” Additionally, two months after he started taking coconut oil his Mini Mental State Examination (MMSE) score went from 12 to 20 out of 30 points, and he was able to draw the face of the clock, says Newport.

Therapeutic levels of medium chain triglycerides (MCTs) have been studied at 20 grams a day, or about 7 level teaspoons. That comes to about 240 calories per day, since one tablespoon of coconut oil is about 120 calories. But there are no significant long-term human clinical studies completed at this point in time.

A groundbreaking research study of a ketone ester in an Alzheimer’s mouse model was released for publication January 4, 2012 in Neurobiology of Aging. This study showed that compared to animals fed a normal control diet, the Alzheimer’s model mice that were fed ketones had significantly less amyloid plaques and tangles in their brain. The animals also showed reduced anxiety, and improved learning and memory compared to the mice fed the control diet.

Mild to moderate Alzheimer’s patients are having good results from a medical food called Axona® which contains a proprietary formulation of medium-chain triglycerides. Axona, which provides an alternative fuel for the brain, as does coconut oil, is a medical food product and not a drug or a dietary supplement. Medical food products are regulated by the FDA, but are in a unique category separate from drugs and dietary supplements. Axona is available by prescription, and is used in conjunction with other Alzheimer’s medications. For more information visit: http://about-axona.com/

Since we have yet to see long-term human clinical trials, I would not call coconut a miracle remedy for Alzheimer’s disease as indicated by Dr. Mary Drew. But if my husband were still alive I would definitely try giving him coconut oil or Axona. Besides some possible minor gastrointestinal side effects and a slight weight gain, adding medium-chain triglycerides to the health regimen of someone with Alzheimer’s disease might just make a difference.

2. Phosphatidylserine (PS) is one of my favorite daily supplements. I notice a difference in my mental acuity when I take it. And when I forget to take it, I am definitely not as sharp as I like to be. PS protects the integrity of brain cell membranes, facilitates the efficient transport of energy-producing nutrients into cells, and enhances brain cell energy metabolism. PS has been sanctioned by the FDA as a safe “brain booster.”Because there are global concerns about mad cow disease, commercial sources of PS, once derived from cows, are now made from soy-derived PS.How does phosphatidylserine work? Phosphatidylserine keeps fatty substances soluble and cell membranes fluid.  It also helps to increase glucose metabolism in the brain. This is especially significant because Alzheimer’s disease has been called a type of diabetes–diabetes 3- because the Alzheimer’s brain is inefficient in metabolizing glucose. PS has also been found to increase the number of neurotransmitter receptor sites in the brain.

A study published in August 2015 found that PS decreased cholinesterase, the enzyme that interferes with the brain’s uptake of choline. Most importantly, the patients who took supplemental PS showed an improvement in their memory. In conclusion, PS decreased cholinesterase, improved memory.

The Worst Brain Support Awards 

You have probably heard it before, but it’s worth repeating. Refrain or at least cut back on eating these foods. They really do a body harm, and especially your brain.

  • Alcohol
  • Refined carbs
  • Soda, and high fructose corn syrup, which tricks your brain into thinking you’re hungry when you’re not
  • Trans Fatty acids in processed foods, margarines, salad oils, bakery goods, potato and corn ships, candies
  • Saturated fats meat, chicken skin, full fat dairy products and butter

Lack of sleep has been demonstrated to increase risk of dementia and other health concerns. For more information about the importance of sleep, read 16 ways to sleep better . . . so you can be a better caregiver.

Sitting all day and not getting enough exercise is bad for the body and bad for the brain. If you have an office job where you sit most of the day try to get up and move every hour or so. And during your lunch break, go outside for a walk. You will feel so much better!

The Weirdest Brain Support Awards

Stress has a big impact on brain health.  But there are dozens of ways to reduce stress and protect our overall health and brain health. Here are some that were a surprise to me.

  • Applying pressure to the space between your second and third knuckle (the joints at the base of your pointer and middle fingers) supposedly calms you down instantly because it activates a nerve that, according to Sharon Melnick, author of “Success Under Stress,” “loosens the area around the heart, so any fluttery feeling you feel when you’re nervous goes away.”
  • Kissing helps your brain release endorphins, the feel-good neurotransmitters. Laura Berman, Ph.D., a Northwestern University researcher found that in a study of 2,000 couples, those who only kissed when they had sex were eight times more likely to report feeling chronically stressed or depressed. So kiss often and more passionately.
  • I see “the lemon trick” every so often on Facebook. Well, it’s not a trick and it’s not lemon. Rather, this post is about a dietary supplement made from a lemon balm plant called Blueness that is grown only in Bavaria, Germany. The marketing copy claims that if you take this supplement within one hour you will be thinking “I can do anything if I just set my ind to it.” It supposedly improves rapid fire oscillation, which means you’ll be able to remember where you parked your car and the names of people you haven’t seen in years), and you won’t be destined to a life of “What’s this thingamajig called?” It sounds too good to be true, but the hype convinced me to continue reading to the end, where I discovered that the supplement is pretty expensive. No thanks.

I’d love to hear about your favorite brain support tips.

I will send to the first 10 people who respond a chapter from my book “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia” called “Living in the Now.” The chapter includes affirmations for staying positive throughout the day and techniques for staying present when you are worried about the futurefrom my book.

“Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn contains a treasure trove of information on how to stay connected with your loved one, keep calm, improve immunity, reduce stress and feel happier and healthier. Plus, it includes 20 healing modalities that the caregiver can do alone or with their loved one. Available wherever fine books are sold and on Amazon.

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7 “mistakes” you’re making as a caregiver for someone with Alzheimer’s and what to do about it.

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Helping hands, care for the elderly concept

If you’re like most caregivers you are tired, stressed, and some days just can’t wait to crawl into bed. Are you taking care of yourself? Are you getting enough rest? Do you have the support you need? Are you listening carefully to the person you lovingly care for? Here’s a quick check-list for assessing how well you are caring for yourself and your loved one.

  1. Are you eating a poor breakfast or skipping breakfast? It is so important to begin the day with a nourishing meal. This is true for everyone, but especially important for caregivers. It’s recommended that we eat within one hour after waking to stabilize our blood sugar—which has dropped during sleep—so that your mood stays even and you can perform at your best.  If not, you’ll be more apt to reach for a bagel or doughnut or another cup of coffee. After loading up on carbs and empty calories, it’s typical to feel hungry again within a couple of hours. And every time our blood sugar crashes, it’s a signal to the body to store calories. The same goes for a hungry body. If you don’t eat breakfast, your blood sugar will be low, and this too is a signal to the body to store calories, which adds fat around your middle. And, of course, the same applies to the person you care for.

Breakfasts of Champions

Instead of eating a bowl of corn flakes with a banana and low-fat milk, have a 2-egg omelet, slice of whole grain toast, a cup of fresh fruit and a cup of steamed greens such as kale. Then notice the difference in how you feel. You’ll have more stamina, less anxiety and depression, and will able to get through the whole day more easily.

Other ideas

  • Whole-grain mini-quiche with 1/2 cup berries
  • Oatmeal with prunes or raisins, walnuts or almonds, and cinnamon, whole milk
  • Multigrain hot cereal, Greek yoghurt and fresh fruit, almonds
  • Eggs with beans, salsa, and a side of greens
  • Bagel with hummus, tomato and goat cheese
  • Smoothie with greens, fruit, protein and flax

2. Do you say “Remember when . . . .or, I told you already . . .”

People with dementia typically do not remember what they said a few minutes ago. If your loved one repeats the same question over and over again, try not to get annoyed. Instead of reminding the person that they forgot what you told them a second ago rephrase it, breaking it down into a simple sentence . . . or completely change the subject.

If you reminisce about something instead of saying, “Remember when we were kids and we’d ride around the neighborhood on our bikes, etc.” tell the story: “You had a red bike and I had a blue bike and we loved to ride through the woods on the bike path, etc.”

If he or she asks about a spouse or parent who has passed away, change the subject to something like this: “Mom and Dad met in New York City at a dance, etc.” If the person keeps asking when he or she can go “home” ask the person to tell you about “home.” You might have to distract your loved one by taking a walk, listening to music, looking at pictures in a book or magazine. Saying “You are already home,” probably will not work.

3. Unusual irritability or anger can be the sign of a UTI or other physical ailment that requires attention. Acting out or acting differently than what is the person’s usual behavior can be a cry for help, especially if the person is non-verbal. Make an appointment to see a doctor to rule out anything suspicious.

4. How well are you sleeping? There are plenty of studies linking poor sleep to a host of physical and psychological ailments: poor immunity, elevated levels of cortisol and insulin, weight gain, diabetes, cardiovascular disease and even Alzheimer’s disease. And irritability, foggy thinking and anxiety, depression and low energy can directly impact your ability to care for another person, do household chores and get in the way of your interpersonal relationships. Good sleep hygiene is the first step to improving your sleep. Click here to read a list of things to try when you are stressed, your mind is on overload, or when you’ve just had too much stimulation and can’t fall asleep or stay asleep.

5. Are you and/or your loved one lonely? Caregiving can isolate us from our friends and family.  You may feel that your social network has disappeared or that your friends have “jumped ship.” This may also be true for the person you care for. Set up times for family and friends to visit or take your loved one on an outing. And don’t be afraid to ask your own friends for support. Find respite care and set up a lunch date with a friend. It’s vital to have social interaction for your mental, physical and emotional health.

6. Is there adequate lighting in the home where your loved one lives? People with dementia can become fearful because they don’t see things spatially the same way we do. Their sense of space is distorted and their vision gets skewed, not because there is something physically wrong with their eyes. But rather, the brain interprets what the eyes see, and when the brain doesn’t work right our perception gets distorted. Two things you can do to help are to put extra lights in dark areas of the living quarters and remove throw rugs in order to reduce falls.

7. Are you and your loved adequately hydrated? Drink at least 6-8 glasses of water each day to keep your body hydrated and to flush out toxins. The brain is 70% water when fully hydrated. When it is dehydrated, neurotransmission—which is heavily dependent on water—is impaired, resulting in poor memory, concentration and impaired abstract thinking. The same goes for your loved one. Memory is much improved when the brain is hydrated. Seniors often lose the signal that they are thirsty and dehydration can be a serious problem for the frail and elderly. If your loved one lives in a memory care home or nursing home, make sure water is provided throughout the day–not just that it is available but that it is offered.

Caregiving is probably the hardest thing you will ever do. You are doing the best that you can, but please remember to take care of yourself.

For more information on how you can reduce stress and boost your happiness and health, read Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia.

 

12 quick energy and stress fixes to use throughout the holiday season . . . and all year long

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Young ambitious executive enjoying his business success as he stThe holidays are stressful for everyone, but especially for caregivers. Here’s a list of some of my favorite stress relievers and energy boosters.

  1. Breathe! When we are stressed, we tend to hold our breath. Take a 5-minute break and sit down in a comfortable chair. Close your eyes and take a deep breath, in and out. Then focus on your breath and watch how your mind quiets down and your muscles relax. Then remember to breathe throughout the day. Whenever you feel yourself getting anxious or tight, take a deep breath and let it go.
  2. Drink water. We’ve heard it a million times but it’s always good to be reminded. Forget about sodas and limit the wine and alcohol. Staying hydrated, especially at this time of year, is vital to supporting the immune system and reducing inflammation. It’s also important to support healthy cognitive function and memory.
  3. Eat walnuts. A daily dose of about 9 whole walnuts or 1 Tbs. walnut oil helps your blood pressure from spiking during stress. Walnuts contain L-arginine, an amino acid that helps relax blood vessels, which in turn helps reduce hypertension.
  4. Drink green tea. L-Theanine is the main chemical constituent in green tea. It is an ideal nutritional aid for stress because it produces alpha-wave activity that leads to deep relaxation and mental alertness. This is especially important because in order to mitigate stressful situations, it’s important to remain calm and alert. Theanine also stimulates the release of the neurotransmitters GABA, serotonin and dopamine, which help us feel happy, motivated and calm. Green tea extract is available as a nutritional supplement, which might be easier and quicker to take, and it’ll save you a lot of trips to the bathroom.
  5. While we’re on the topic of “green,” be sure to eat green leafy vegetables for vitamin B and magnesium, both of which help your body cope with stress.
  6. Two handfuls of cashews (make that a small handful, please; one ounce of cashews contains 157 calories.) provide the equivalent mood-boosting effect as a therapeutic dose of Prozac because they are one of the highest natural sources of tryptophan, the precursor for serotonin, the feel-good neurotransmitter.
  7. Did someone mention dark chocolate? It reduces cortisol, the stress hormone that causes anxiety symptoms. Just a couple of pieces should do the trick.
  8. Walk around the block. Just getting out into fresh air will instantly relieve stress, and moving your body gets your blood pumping and will clear your mind.
  9. Light candles and play relaxing music while you eat. It will change the mood instantly.
  10. Aromatherapy is a miracle cure for stress and anxiety. Use a wall plug-in to diffuse the aroma of lavender oil to uplift mood, or place a few drops on a handkerchief and tuck it into a shirt pocket or on a pillow. Other oils to try: vetiver, frankincense, myrrh, orange, lemon, bergamot, and grapefruit.
  11. Music is the universal language, and it is also the universal stress reliever. Whether it’s jazz, classical, or hard rock that makes you feel better, by all means, play it loud, play it soft, dance to it, drive to it, go to sleep to it. It will definitely help.
  12. Getting the proper rest is vital to staying healthy and reducing stress. Prepare yourself for a deep night’s sleep by unplugging from electronics at least an hour before bed, taking an Epsom salt bath (put several drops of lavender oil in the water for added relaxation), and making sure the room temperature isn’t too warm.  Good night, sleep tight!

If you, or someone you care about, tend to suffer from stress, anxiety, or depression, these recommendations might just “take the edge off” and improve your quality of life … without the risk of side effects. May the holiday season begin!

For dozens more tools and techniques for reducing stress, uplifting mood, supporting your immune system, and finding ways to connect on a spiritual and emotional level with the person you care for, read Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia.

BarbraCohn__

A UTI, fall or a cold can lead to cognitive decline and even death in a person with Alzheimer’s disease

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Dementia disease and a loss of brain function and memories

November is Alzheimer’s Awareness Month 

People with Alzheimer’s who get even a mild respiratory or gastrointestinal infection, or a bump or bruise are at risk for having a significant, permanent memory loss, according to a report that was published in the September 8, 2009 issue of the journal Neurology. These patients can have high levels of tumor necrosis factor—alpha (TNF-a)—a protein that is linked to inflammation and is associated with memory loss and cognitive decline.

In the study, which was done at the Clinical Neurosciences Research Division at the University of Southampton, United Kingdom, 222 Alzheimer’s patients were followed for six months. Of those, 110 people had an infection or injury that resulted in inflammation. These individuals had twice the memory loss during that period of time as the individuals who did not have an illness or injury. Researchers attribute the memory loss to inflammation. In patients whose TNF-a levels were high to begin with, an infection increased their memory loss to 10 times more than those who had low TNF-a levels.

Clive Holmes, PhD, lead researcher, said that this population should be vaccinated against the flu, and infections and injuries should be treated as soon as possible.

It is not uncommon for an elderly person to die from a urinary tract infection, especially someone who has dementia. Even a mild cold can develop into a serious pneumonia and lead to death in an elderly person. My husband developed a kidney stone, and died six weeks later. He progressed from a person in mid- to late-stage Alzheimer’s to someone in the final stage of Alzheimer’s, unable to walk or talk.

Tips for keeping you and your loved one healthy and safe

  • Inoculate against flu, pneumonia and shingles
  • Boost immunity with zinc, vitamin D and vitamin C
  • Prevent falls and accidents (recommended: Complete Guide to Alzheimer’s Proofing Your Home by Mark L. Warner
  • Reduce systemic inflammation with a curcumin (turmeric extract) supplement
  • Use a humidifier to moisturize nasal passages and mucous membranes to help keep them healthy
  • Engage in gentle exercise to reduce inflammation
  • Keep hydrated by drinking at least 6-8 glasses of water each day
  • Reduce risk of urinary tract infections with D-Mannose powder and cranberry extract 
  • Use essential oils (lemon, peppermint, lavender, frankincense, bergamot, thyme, sandalwood, vetiver, myrrh) to boost immunity. For more information about the use of aromatherapy to reduce stress, improve immunity, reduce agitation, and to promote relaxation read chapter 18 “Aromatherapy” in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn
  • Eat yogurt. 70% of your immune system lies in your gut. Probiotics are live bacterial microorganisms that populate the human gastrointestinal tract. They combat the daily bombardment of toxins and pathogens (bacteria, fungus, parasites, and viruses) that enter our digestive system every day through contaminated food and other toxins. Recent studies show that the bacteria in your gut can also affect your mental health, mood and stress levels. Fermented foods such as kombucha, Greek yogurt, kefir, sauerkraut, miso, cottage cheese are probiotics. Probiotic bacteria colonize the digestive tract with good bacteria. Prebiotics are the food and nutrients that feed probiotics. Prebiotic fiber is found in fruits and vegetables such as artichokes, jicama, wild yams, onions and garlic, asparagus, beans, oats, chicory root and Jerusalem artichokes. Prebiotics support mineral absorption, vitamin utilization, and healthy blood sugar levels. Your gut needs both pro- and prebiotics in order to stay healthy and keep you healthy.
  • Drink mineral broth. It helps alkalinize the body and warm the system. It also helps counter the negative effects of stress. Have it as a bowl of soup or sip it throughout the day. Use your vegetables scraps or chop 2 cups yams, 1 medium potato, 1 cup zucchini, 1 cup cabbage, 1 cup green beans, 2 cups celery, 1 cup onions. Add herbs, garlic, parsley–anything you like. Place in a large pot, cover with water, bring to a boil, turn down to a simmer, and cover for 3-5 hours. For more information read chapter  31 “Nutrition” in “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn

BarbraCohn__

16 ways to sleep better . . . so you can be a better caregiver

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We’ve all had those sleepless nights in which we toss and turn, look at the clock and feel stressed that we aren’t going to get enough sleep. When you are caring for someone else–whether it’s a toddler, sick relative or someone with Alzheimer’s or dementia, it’s even more important to get a good night’s sleep.

There are plenty of studies linking poor sleep to a host of physical and psychological ailments: poor immunity, elevated levels of cortisol and insulin, weight gain, diabetes, cardiovascular disease and even Alzheimer’s disease. And irritability, foggy thinking and anxiety, depression and low energy can directly impact your ability to care for another person, do household chores and get in the way of your interpersonal relationships.

Here is a list of things to try when you are stressed, your mind is on overload, or when you’ve just had too much stimulation and can’t fall asleep or stay asleep.

Good sleep hygiene is the first step to improving your sleep.

  1. Refrain from drinking caffeine after 1:00 pm.
  2. If you need to visit the bathroom during the night, limit your fluid intake after dinner.
  3. Do not resort to alcohol to help you sleep. It usually impairs sleep, and you might wake up with a headache.
  4. Try valerian, passion-flower or skullcap herbal tea at least a couple of hours before bedtime.
  5. A cup of warm milk with a small pinch of cardamom, coriander, cinnamon, turmeric and cumin, and an 1/8 of a tsp of ghee is a tasty and relaxing bedtime drink. The calcium in the milk is a muscle relaxant and the Indian spices help induce relaxation. Experiment to see which spices you like.
  6. Turn off all electronics at least 30 minutes before bedtime. This is difficult for most people so it will take some effort. Instead, listen to soothing music or read a relaxing book.
  7. Do not watch the news or listen to the radio with current news before bed. World and political events can be upsetting and unsettling.
  8. Make your bed as comfortable as possible. Cotton sheets are usually more comfortable than synthetic. Is it time to replace your mattress? When is the last time you turned it over?
  9. A cool bedroom is usually more conducive to sleep than an overheated room. On the other hand, feeling cold will not help you sleep, either. If you feel cold at bedtime, warm up some neck wraps in the microwave and place them in your bed so it’s toasty when you get in. Then when you feel warm and are starting to fall asleep you can throw them on the floor. Or, warm up your bed with a heating pad. One of my favorite thing to do is to put on pajamas that have been heated in the clothes dryer for 5 minutes.
  10. Get black out curtains. It’s easier to sleep when there is no light coming through the windows.
  11. Eat a banana. Bananas contain potassium and magnesium that help reduce risk of muscle cramps. These two minerals also support heart health and cognitive function.
  12. A drop in blood sugar during the night can cause us to wake up. Although it’s better to not go to sleep on a full stomach, a small protein snack such as a slice of cheese or smear of peanut butter on a cracker can help maintain balanced blood sugar.
  13. Exercise during the day to get your heart pumping and to maintain overall health. Just don’t do it too close to bedtime because you will get energized.
  14. Go to sleep when you get sleepy but make sure it’s before 11:00. According to Ayurveda, the ancient Indian healthcare system, it’s best to be in bed by 10:00.
  15. Melatonin supplements help some people, but you might have to experiment with the dosage. I like Natural Vitality’s Natural Calm, a powdered calcium supplement that you put in water or juice. I also like the homeopathic remedy Hyland’s Calms Forte.
  16. Use ear plugs if it’s noisy in your neighborhood. Again, you might need to experiment in order to find the product you find is most comfortable.

As a caregiver you probably think of yourself last. But it’s crucial that you take care of yourself because if you don’t, it will be able to take care of your loved one(s). So take the time to experiment. Promise yourself that you will put an emphasis on trying to improve your sleep. You will notice a difference right away, and so will everyone in your life.

Good night, sleep tight!

“Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia” by Barbra Cohn contains a treasure trove of information on how to stay connected with your loved one, keep calm, improve immunity, reduce stress and feel happier and healthier. Plus, it includes 20 healing modalities that the caregiver can do alone or with their loved one. Available wherever fine books are sold and on Amazon.

BarbraCohn__