Keep your cool with these 10 summertime eating tips

Colorful smoothies in bottles, detox summer diet fresh drink for breakfast or snack.It’s summertime and the livin’ is easy—or at least we’d like it to be. This summer is especially hot all over the world. If you’re tired and stressed out from caregiving, these tips will help you stay cooler in summer. The same information applies to those we care for. . . and for everyone.

According to the ancient Indian system of Ayurveda our body consists of three main elements or doshas—Vatta, Pitta and Kapha. Pitta consists of water and fire. It’s hot, so during summer when the temperature rises we want to eat cooling foods. Eating cooling foods not only keeps us from overheating, it reduces the tendency to get irritable, impatient and angry.  (Chapters 20 and 31 in “Calmer Waters: The Caregiver’s Journey through Alzheimer’s and Dementia” contain more information about ayurveda and nutrition that calms down the nervous system and supports immunity.)

  1. First and foremost, stay hydrated. It’s especially important to make sure you and your loved ones are getting enough liquids because when we forget to drink we can become dehydrated quickly, which leads to other health problems. It’s also crucial to keep the brain hydrated in order to maintain mental alertness. Drink plenty of water and stay away from carbonated and caffeinated drinks. Herbal teas, and fresh fruit or vegetable juices are great in summer. Just remember that fruit juices are high in sugar and calories. Coconut water is cooling and helps to replenish electrolytes, which is especially important during and after an illness.
  2. Enjoy the bounty of summer fruits. Peaches, apricots, cherries, watermelon, cantaloupe, and berries are especially good for helping the body reduce the fiery heat of summer. Juice them or make popsicles with watermelon juice or any other combination including yogurt. These are especially helpful to keep seniors hydrated and for people who have trouble chewing.
  3. According to Ayurveda, some of the recommended summer vegetables include cucumber, green leafy vegetables, green beans, squash, zucchini, asparagus, beets and eggplant. Juice a leafy green with cucumber and beets for a delicious cooling drink.
  4. Sprinkle on the herbs and spices. They’re easy to use and contribute added flavor and antioxidants to your diet. Cooling spices include cardamom, coriander, fennel and tumeric. Cooling herbs include cilantro, mint and dill.
  5. Avoid hot, sour and salty foods including fermented food, red meat, and greasy and spicy food. Excess pitta aggravates the tendency towards heartburn and gastric hyperacidity.
  6. Here’s some good news—Ayurveda recommends ice cream during the hot summer months! So by all means, enjoy! Dementia patients are especially fond of ice cream. If the person you are caring for refuses to eat or eats very little, try serving ice cream. It contains protein, calcium and calories, and it’s easy to serve and eat. If weight gain or cholesterol is a concern, select a dairy-free version of America’s favorite dessert. Rice Cream, Coconut Bliss and Soy Delicious make delicious non-dairy, frozen desserts.
  7. Cooling grains include amaranth, barley, quinoa, rice, tapioca and wheat. Use them in salads mixed with veggies. One of my favorites is quinoa salad. Cook 1 cup of quinoa. (Be sure to rinse it first to remove saponin, a naturally occurring chemical that coats each grain to ward off insects. It has a strong, bitter flavor. And yes, it is a pain to rinse quinoa. First soak it and then place it in a very fine mesh strainer and rinse.)  Sauté onion and zucchini, add a handful of fresh corn cut off the cob, mix with the quinoa. Add fresh tomatoes, black beans, and a dressing made with olive oil and balsamic vinegar. Delicious!
  8. Make your own granola. Once you do, you’ll never go back to buying store-bought granola, which is typically filled with sugar. Plus, it is expensive. Oats, almonds, and coconut are all cooling. First toast 1/2 cup of slivered almonds on a cookie sheet in the oven. Watch carefully so they don’t burn. Add to 4 cups of oats, along with 1/2 cup coconut flakes, 1/4 cup coconut oil, 1/4 cup maple syrup. Add 1/2 tsp of cinnamon, if desired. (Cinnamon is warming, but a little bit won’t hurt.) Stir and bake at 325 degrees for about 20 minutes. Add raisins if desired.
  9. For added protein, top your salads with these cooling legumes: garbanzo, pinto, white beans, azuki beans, and black-eyed peas.
  10. If you eat meat try to avoid beef, chicken, and pork during the hot months and use cooling meats such as buffalo, turkey rabbit or venison instead.

Happy eating. . . and stay cool!


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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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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.

7 healing soups to help you get through the cold and flu season

fresh soup 1January is National Soup month, and it’s also the month when people get colds and flues. It’s especially important during these cold winter months to support your immune system, get plenty of sleep, and try to maintain an uplifted mood.

Winter soups can warm us, strengthen us, help heal us and protect us from getting sick.  Home-made soup contains fresh ingredients that have more antioxidants, vitamins, minerals, and protein. Canned soups are typically overcooked, high in sodium, and can have additives and preservatives. A big pot of soup will last several days, saving time in the kitchen. It is also an easy-to-eat, easy-to-digest form of nutrition for patients with a chronic illness such as Alzheimer’s, and for those bed-ridden with the flu.

If you’re lucky, your grandmother or mother gave you their delicious soup recipes. Here are some of my favorites for nourishing the body and soul during the cold winter months.

Immune boosting soups

Tomato Vegetable Soup

  • 2 cans whole tomatoes (organic, chopped)
  • 2 onions (sautéed)
  • 6 cloves garlic (pressed and sautéd)
  • 1⁄2 tsp oregano (dried)
  • 1 medium winter squash (peeled and cut into chunks)
  • 1 medium rutabaga (chopped)
  • 1 bunch turnips (chopped greens and roots)
  • 1 pound zucchini (cut into chunks)

Add water to cover and simmer until done. Serve with brown rice or couscous. 

Minestrone

  • 4 tablespoons extra-virgin olive oil, divided
  • 1 medium yellow onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium ribs celery, chopped
  • 2 cups chopped seasonal vegetables (potatoes, yellow squash, zucchini, butternut squash, green beans or peas; whatever you have)
  • 2 cloves garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1 large can (28 ounces) diced tomatoes, with their liquid (or 2 small 15-ounce cans)
  • 4 cups (32 ounces) vegetable broth
  • 2 cups water
  • 1 teaspoon fine sea salt
  • 1 bay leaf
  • Pinch of red pepper flakes
  • Freshly ground black pepper
  • 1 cup whole grain orecchiette, elbow or small shell pasta
  • 1 can (15 ounces) Great Northern beans, cannellini beans, or kidney beans rinsed and drained, or 1 ½ cups cooked beans
  • 2 cups baby spinach or 2 cups chopped and carefully washed spinach.
  • Freshly grated Parmesan cheese, for garnishing (optional)

 Heat the oil in a large pot and add the onion, carrots and celery. When the onion is translucent add the chopped seasonal vegetables, garlic, oregano and thyme and cook for about 2 minutes. Next, add the broth, water, salt, bay leaf, pepper flakes, and pepper. Bring to a boil and then lower to simmer and cook for about 15 minutes. Add the beans, cook for an additional 10 minutes. Add the spinach and cook until wilted. Ladle cooked pasta into each bowl and add the soup on top. Do not cook the pasta in the soup because it will eventually turn to mush. Garnish with Parmesan cheese.

Miso Stew

  • 5 cups water
  • 1/2 cup dried quinoa, rinsed
  • 1 onion chopped
  • 4 cloves garlic
  • 1 tsp-sized chunk minced ginger
  • 2 stalks chopped celery
  • 2 carrots chopped
  • 1 cup chopped kale
  • 1/4 cup torn pieces combo/arame/nori seaweed (your choice)
  • 2 eggs (optional)
  • 1/4 cup organic red or white miso
  • 3 tsp toasted sesame oil
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne

Saute onion until soft in 2 tsp of the sesame oil. Add garlic and cook for a few minutes. Bring water, quinoa and carrots to a boil.  Reduce  to medium and add onion, garlic, ginger, celery and seaweed (if it’s a firm variety). Cook for five minutes. Crack eggs into pot and stir gently. When egg is mostly cooked, remove from heat and add kale and any tender seaweed. In a separate bowl mix miso, the remaining sesame oil, turmeric and cayenne. Add a large spoonful of broth (not boiling) and stir until smooth. When pot of soup has cooled enough to touch, add in miso mixture and serve hot. This soup can be reheated but do not boil the miso because this will kill the beneficial enzymes.

Chicken soup (Jewish penicillin)

  • 1 large whole chicken
  • 4 carrots chopped
  • 3 stalks celery chopped
  • 2 medium parsnips chopped
  • 2 medium rutabagas
  • 1 large onion chopped
  • small bunch of fresh dill
  • 2 Tbs salt, or salt to taste

Wash the chicken inside and out, remove any feathers and place in a large pot. Cover the chicken with water. Bring the liquid to a boil, lower the heat, and for the next several minutes, remove any scum that rises to the surface. Add the vegetables and salt.

Cover the pan partially and simmer the soup for 2-1/2 hours or until the chicken meat is very soft when pierced with the tip of a sharp knife. Pour the soup through a strainer or colander into a large bowl or a second pot. Set the chicken and vegetables aside. Remove the fat from the surface of the liquid with a spoon or fat-skimming tool.

For best results, refrigerate the strained soup; when it is cold, the fat will rise to the surface and harden and you can scoop it off. (Refrigerate the vegetables and the chicken separately.) Serve the soup plain or with the vegetables and boned, cut-up chicken.

Ward off the negative effects of stress

Mineral Broth

This broth helps to alkalize 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.

Wash with a scrub brush and cut into 1-inch chunks:

  • 1 medium potato (any variety, raw with skin)
  • 1 cup zucchini
  • 1 cup cabbage
  • 1 cup green beans
  • 2 cups celery cut into strips:
  • 1 cup kale or collard greens
  • 1 cup onion 

Coarsely chop:

  • a small bunch of dill weed
  • 1 clove garlic

Place ingredients in a large pot with a lid. Cover with  water, just to the level of the vegetables and add:

  • 6 slices fresh ginger root
  • 1/4 cup or more seaweed (dulse, nori, wakame, hiziki, kombu)
  • Seasonal greens (kale, mustard, spinach, broccoli)

Bring the water to a boil, then turn down to a simmer, and cover for three to ve hours. Strain the broth with a colander. Let cool before refrigerating or freezing. Will keep in fridge for five to seven days or in the freezer for four months.

Variations:

  • Add cubed sweet potato to soup mix in the beginning of cooking time.
  • Add 1⁄2 tsp. curry 10 minutes before serving for a zesty flavor.

Alleviate joint and inflammation

Bone broth

  • 6 pounds of any kind of bones (beef, chicken, etc.)
  • 3 cups of your favorite vegetables, chopped (carrots, celery, onion, potatoes, etc.)
  • 1 bunch flat parsley
  • 1 bunch fresh thyme
  • 1 head garlic, halved crosswise
  • 2 Bay leaves
  • 1 Tbs vinegar*
  • pepper and salt to taste

Rinse the bones in a large pot with cold water. Drain the water and place the bones back in the pot. Cover with at least 4 inches of cold water and cook over medium-high heat for about 45 minutes until the liquid boils. Reduce heat to medium.

Simmer until broth looks clear, about 1 hour. Skim the fat off occasionally using a ladle. Add the rest of the ingredients and simmer for 2 hours. Skim off fat and discard bits of meat. Then pour the broth through a fine-mesh strainer. Discard the solids. Cool before storing. This broth can be sipped throughout the day. It will keep in the refrigerator for 3 days. It can also be frozen in BPA-free bags, glass jars and BPA-free plastic containers.

* You must add some vinegar to the pot of soup in order to force the calcium in the bones to dissolve from the bones into the soup juice. Just 1 pint of soup can give you as much as 1,000 milligrams of calcium.

Ayurvedic healing soup

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.

Enjoy!


For more great information about how you can reduce stress, feel happier, more energetic, healthier, deal with issues of grief and depression, and ultimately experience inner peace, read Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia.   Available on Amazon and at all bookstores that sell quality books.

BarbraCohn__

20 energy and stress fixes to use now!

The holidays are stressful for everyone, but especially for caregivers. Here’s a list of some of my favorite stress relievers and energy boosters.

Soak in an Epsom salt bath and put in a few drops of lavender oil.
Soak in an Epsom salt bath and sprinkle in a few drops of lavender oil.
  1. Start the day with an affirmation. Before you get out of bed say something such as: “I am happy for the beautiful day.” I am grateful for my family and friends.” “I am cherished.” Make it yours, make it sincere. It’s amazing how it can set a positive tone of the day.
  2. 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.
  3. 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.
  4. Make lists, including a meal plan for the week. It helps eliminate the last hour panic of “what am I going to make for dinner?” and unhealthy last-minute food decisions like ordering pizza.
  5. “Me time” is important! Get respite care if your loved one needs full-time attention. Ask a neighbor, relative or friend to come over for an hour or two so you can take a walk, go to the gym, or meet a friend for lunch or coffee.
  6. 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.
  7. 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.
  8. 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.
  9. Two handfuls of cashews (make that a small handful, please; one ounce of cashews contains 157 calories.) provide a mood-boosting effect because they are one of the highest natural sources of tryptophan, the precursor for serotonin, the feel-good neurotransmitter.
  10. Did someone mention dark chocolate? It reduces cortisol, the stress hormone that causes anxiety symptoms. Just a couple of pieces should do the trick.
  11. Stretch! It’s important for everyone, not just runners and athletes. Stretching keeps your muscles flexible, strong and healthy. Without it, muscles tighten and weaken, which puts you at risk for joint pain and strain.
  12. 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.
  13. Light candles and play relaxing music while you eat. It will change the mood instantly.
  14. 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.
  15. Sit down, close the door and meditate. If you don’t have a mantra use the word OM. Repeat it silently and when you realize you are not saying it, then gently come back to it. Do it for 10 to 20 minutes every day and yoyu will notice that you are much more relaxed.
  16. 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.
  17. Take a multi-vitamin mineral supplement to help with stress, energy and immune support.
  18. Warm up with warming herbs and spices such as ginger, turmeric, cumin, oregano, cayenne, black pepper, cardamon, garlic.
  19. Take an Epsom salt bath and put in a few drops of lavender oil. Light some candles, turn down the lights, put on some music, and relax!
  20. 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!

Best wishes for a happy, safe and relatively stress-free holiday season!

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.

15 self-care strategies to reduce holiday stress

Hand writing text caption inspiration showing Self Care. Business concept for Taking caring for own Health Written on sticky note paper, wooden background with folded pink paper meaning thinkingIt’s National Family Caregivers Month and the perfect time to consider how you can reduce the stress of the holidays by taking better care of yourself.

  1. First, pat yourself on the back. If you are a caregiver you’re doing an incredible service of giving of yourself and your time. Whether your care recipient verbally expresses appreciation or not, know that you are a bright light in that person’s life and in the world.
  2. Before getting out of bed in the morning repeat an affirmation several times to set the tone of the day. Some ideas: “Today is going to be a good day,” “I am a loving, kind person,” “I am grateful for my family and friends.”
  3. It’s especially important to eat well at this time of year when colds and flues are rampant and the stress of the holidays taxes the immune system. Focus on warming foods such as soups and stews, mineral and bone broths, and ginger tea. Citrus fruits are in season and offer vitamin C, important for immune support. The winter squashes offer beta carotene and vitamin A, which are also excellent antioxidants. Please listen to my interview with Mary Collete Rogers on her podcast “The Healthy Kitchen Companion” for ideas about how to include healthy foods into your diet and how to organize your kitchen. Caring for yourself and others with good nutrition.
  4. Make a food plan for the week and bring a shopping list with you so you don’t have to make a repeat run to the grocery store.
  5. Calm yourself with calming foods. Studies show an association between the levels of the neurotransmitter serotonin and mood. The good news is you can naturally increase your serotonin levels with food such as these: sweet potatoes, brown rice, oatmeal, amaranth, buckwheat, millet and quinoa allow your brain to process more serotonin. Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood. B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they’re needed for serotonin production. Leafy greens, such as spinach, kale, collard greens, are high in folic acid, a B vitamin. Low levels are linked to depression. Bananas contain vitamin B6. They are high in potassium, an important electrolyte for a happy and calm mind.
  6. Reduce stress by supporting your adrenal glands with supportive supplements. The adrenal glands sit on top of your kidneys and produce adrenaline and cortisol, the stress hormones. If you press on your kidneys and they hurt, there’s a good chance your adrenals are working overtime due to stress. Stress may hit us as a headache, backache, insomnia, anxiety, irritability, respiratory, illness, or the flu.  If we really become overwhelmed, stress may accumulate to the point where our entire immune system is compromised and we end up fighting a serious illness. The good news is that adaptogens and nervines —two categories of herbs—can help your body adapt to stress, creating a state of homeostasis.

Recommended adaptogens:

  • Ashwagandha – is an Ayurvedic herb that has also been called “Indian ginseng.” It raises energy levels, enhances immunity, helps the body cope with stress, and reduces the stress hormone cortisol.
  • Cordyceps – is a revered Chinese nourishing tonic used to build strength and stamina, support the immune system, combat fatigue and the effects of aging, and invigorate the elderly and those weakened after serious illness.
  • Gotu kola – is an important brain and nervous system restorative in Ayurvedic medicine. It is also used as a mild diuretic and for insomnia and gastric complaints.
  • Rhodiola – also called golden root, stimulates and protects the immune system by supporting the adrenal hormones. It boosts immunity, improves concentration and stress resistance, and increases physical performance and uplifts mood.  It is also a remedy for sleep difficulties, poor appetite, irritability, hypertension, headaches, and fatigue from intense physical or intellectual strain.

Nervines

According to David Hoffmann, a leading herbalist and spokesperson for a return to herbal medicines, a nervine is a plant remedy that has a beneficial effect upon the nervous system in some way.  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.

Recommended nervines:

  • Passion flower- is beneficial for anxiety, insomnia, tension headaches, muscle aches and spasms, pain, hyperactivity, epilepsy, and to alleviate anger and help 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. If you want to rejuvenate your adrenal glands and boost your entire immune system, take an adaptogen.  You’ll have more energy, feel happier and less stressed, and your overall health will improve too!

7. Move! Exercise is vital to staying healthy and strong. The days you feel “stuck” or stiff are the days it’s most important to put on your walking shoes, sunglasses, and a hat, and go for a walk. Chat with/walk with a friend or with your pet dog

8. Take a bath. Hydrotherapy has been used for thousands of years as a healing modality throughout the world to relieve stress, release aches and stiffness, and refresh the mind and emotions. For an added benefit, add Epsom salts and/or essential oil.

9. Dance is an amazing healing aid that can instantly enhance your mood and create joy. Put on your favorite Motown, R & B or salsa music and dance in your living room as though no one is watching. A twenty-one-year long Einstein Aging Study, completed in 2001, found that dancing is the best physical activity to help prevent dementia when compared to eleven other activities including team sports, swimming, and bicycling. The study was summarized in an article that appeared in the New England Journal of Medicine in 2003.

10.Breathe deeply. Most of us breathe shallow breaths that restrict oxygen flow to the lungs and throughout the body, resulting in fatigue and depletion of our vital energy. Breathing is not only free, but it will set you free. Try this simple exercise: Sit on a chair with your back straight and focus on your breath. Take a deep breath, and then let it go, exhaling all the stale air out of your lungs. Continue for several minutes. Notice any sensations in your body. Eventually your body and thoughts will settle down, and you’ll emerge feeling more relaxed. Try to do this at least five minutes on a regular basis.

11. Stay hydrated! It’s important to keep your brain hydrated as well as the body. Have non-caffeinated, unsweetened beverages throughout the day, particularly water and tea. The rule of thumb is to have 48 to 64 ounces of non-sweetened, non-artificially sweetened drinks. Hydration keeps the body in proper pH (how acidic or alkaline your body is) and protects it from getting dehydrated, which is a cause of inflammation and other kinds of imbalances.

12. Meditate, pray, take a walk in nature. Take a walk around the block, even for 15 minutes.

13. Listen to some classical music, meditative music, religious music, etc.

14. Use aromatherapy essential oils such as lavender for an instant relaxing effect.

  • 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

15. Practice good sleep hygiene. It’s hard to function at your best and to stay healthy when you aren’t sleeping well. Here’s a quick reminder of how to improve your sleep.

Don’t drink caffeine after 1:00 pm. Limit your fluid intake after dinner so you don’t have to pee during the night. Turn off all electronics at least 30 minutes before bed. Cool your bedroom, but make sure you don’t feel. Or, warm your bed with a heating pad. Get black out curtains. Eat a banana; it contains potassium and magnesium which help reduce risk of muscle cramps. Or, have a protein snack such as a slice or cheese or tsp of peanut butter on a cracker to help maintain balanced blood sugar. For more suggestions read 16 ways to sleep better . . . so you can be a better caregiver. 

Best wishes for a happy, safe and relatively stress-free holiday season!


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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.

 

Have you tried any of these natural ways to combat depression?

St. John's Wort capsulesOctober 11 is National Depression Screening Day. If you are feeling overwhelmed, depressed or have a hard time getting out of bed in the morning because you don’t want to face the world it’s time to evaluate your emotional health. You can take an anonymous screening online here: Select a state to find a screening.

If you are suicidal please call the national suicide prevention lifeline: 1-800-273-8255.  The Lifeline provides 24/7 free and confidential support for people in distress, prevention and crisis resources for you or your loved ones.


If you have mild to moderate depression, there are a number of proven natural supplements and modalities that can help.

While I cared for my husband who had younger-onset Alzheimer’s disease, I lived behind a persona of forced cheerfulness because I didn’t want anyone to know that my private world was being deconstructed bit by bit. I went through bouts of depression and grieving periods. I took the supplement St. John’s wort, danced and meditated. I met with girlfriends and did yoga. I also used essential oils and tried to eat well. It all helped.

I gave St John’s wort to my husband, too, until he was in late-stage Alzheimer’s disease. By then he needed a pharmaceutical anti-depressant. But the St. John’s wort worked well for mild to moderate depression.

  1. Here’s what we know about St. John’s wort
  • It is a safe and effective way to treat mild to moderate depression over long periods of time
  • Is similarly effective as standard antidepressants
  • It has minimal side effects when compared to standard antidepressants

One study done on laboratory animals found that St, John’s wort (Hypericum perforatum) has antidepressant properties similar to standard antidepressants. The antidepressant profile of H. perforatum is closely related to the selective serotonin reuptake inhibitors class of antidepressants.

A Swiss study evaluated 440 patients suffering from mild to moderate depression and treated them with 500 mg. of St. John’s wort for up to one year. Although mild side effects such as upset stomach were reported—which may or may NOT have been related to the treatment—the researchers reported that is a safe and effective way to treat mild to moderate depression over long periods of time. They also found that it is especially suitable for preventing a relapse.

A meta-analysis at the Centre for Complementary Medicine Research, Technische Universitaet Muenchen, Munich, Germany analyzed 29 trials (which included 5,489 patients), comparing St. John’s wort with placebo or standard antidepressants. The evidence suggests that the hypericum extracts tested in the included trials a) are superior to placebo in patients with major depression; b) are similarly effective as standard antidepressants; c) and have fewer side effects than standard antidepressants.

2. Support serotonin levels. Omega 3 fatty acids are rich in DHA, the major unsaturated fat in the brain. Your brain is 60% fat and depends on the fat you ingest from food. Healthy fats found in cold-water fish such as salmon, mackerel, sardines, and in olive oil, walnuts, flax and avocado will improve your mood. It is important to cook with a healthy fat such as olive oil, walnut or avocado in order to feed your brain! Canola oil, peanut oil, and safflower are not able to provide you with the fat your brain needs.

As a nutrition educator, I also like to recommend foods that increase the “happy” neurotransmitter serotonin. Whole grains, sweet potatoes, brown rice, oatmeal, buckwheat, millet, quinoa, support your brain’s ability to process more serotonin.

3. Drink water. Your brain needs to stay hydrated. Make sure you drink at least six tall glasses of water every day. When my mom went into the hospital for severe dehydration, among other things, she began hallucinating. A psychiatrist called to tell me “your mom has full-blown dementia.” I said, “No she doesn’t,”  and refused to allow the doctor to prescribe an anti-psychotic prescription. Sure enough, several days later my mom sounded completely normal. Her body had been dehydrated, as well as her brain. The simple habit of drinking water is sometimes all we need to maintain mood and mental health.

4. The Canadian Network for Mood and Anxiety Treatments published a report in the “Canadian Journal of Psychiatry” in 2016 with this conclusion: For the management of mild to moderate depression it says exercise, light therapy, St. John’s wort, omega-3 fatty acids, SAM-e, and yoga are recommended as first- or second-line treatments.

5. A recently published study in the “Journal of Clinical Medicine” concluded that individuals who engaged in a meditative movement practice of Tai Chi, Qigong, or Yoga showed significantly improved treatment remission rates. The researchers conclude that emphasizing the therapeutic effects of meditative movements for treating MDD (Major Depressive Disorder) is critical because it may provide a useful alternative to existing mainstream treatments (drug therapy and psychotherapy) for MDD. Given the fact that meditative movements are safe and easily accessible, clinicians may consider recommending meditative movements for symptomatic management in this population.

6. Music is the universal language as well as one of the most common ways to affect mood.  My husband was never without head phones as he listened to music and wandered through the halls of the memory care home where he lived the last two years of his life. Music made him happy. It makes toddlers spin until they’re dizzy, teens hand bang until their necks get sore, and adults drum their car’s steering wheel. Music also helps decrease anxiety and improves functioning of depressed individuals as found in a meta-analysis that concluded music therapy provides short-term beneficial effects for people with depression. 

Other natural ways to combat depression

7. Create a calm environment. Light candles at dinner, play classical music, have a vase of fresh flowers on the table.

8. Get some physical exercise every day; even just a 20 minute walk helps tremendously.

9. Use aromatherapy oils. 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

10. Vitamin B complex optimizes cognitive activity and brain function, has a positive effect on memory, learning capacity and attention span, and supports a healthy nervous system and a stable mood. Vitamins B6 and B12, in particular, play a role in the synthesis of serotonin, the neurotransmitter linked to improving memory, lifting mood and regulating sleep.

11. Maintain your social connections. Loneliness can actually lead to health problems and mental decline. Join a group—any kind of group: worship,  hiking, scrabble, table tennis, knitting, discussion group or book club. Volunteer at a food bank, soup kitchen or animal shelter. It’s important to stay connected and to feel as though you are a contributing member of society.

12. Sleep well by getting to bed before 11:00 pm, eating your last meal before 8pm, turning off your electronic devices, and eliminating light in your bedroom. If you have trouble sleeping consider using a lavender essential oil spray on your pillow or a sachet of lavender inserted into the pillowcase. There are lots of natural sleep aids available at your local health food store, such as melatonin, calcium/magnesium, valerian, hops, etc. Consult with a nutritional consultant about what might work best for you.

“Surround yourself with people who are only going to lift you higher.” anonymous


 

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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 does marijuana do for Alzheimer’s and dementia patients?

Medical marijuana from the DoctorMy husband passed away eight years ago from younger-onset Alzheimer’s.  Recreational marijuana is now legal in Colorado, but before medical marijuana was legal I’d find a way to obtain it for him to smoke or eat in cookies and brownies. It calmed him down and made him happy. It reduced his anxiety, but it definitely did not help his memory. And that’s not what I was looking for. I just wanted him to feel calmer, and in so doing, it helped me feel more at ease. (Please read Is it a good idea for Alzheimer’s and dementia patients to use marijuana?)

I am not a scientist, but having interpreted studies for the nutritional supplement industry for several decades I can say that it’s possible to find a pro and con study for almost any drug, nutraceutical, herb, vitamin or mineral. Every person is unique, every situation is unique and every environmental factor will influence the outcome of a scientific study in some way. This fact is especially interesting: Because of the federal restrictions, researchers’ only legal source of cannabis for study is a Mississippi farm. But the marijuana plants there are not necessarily identical to those that people get at the dispensary or on the street. Just another indication that studies don’t always demonstrate accurate findings.

Marijuana studies vary in quality and the conclusions are frequently conflicting, according to experts on the issue. What we do know is that marijuana contains hundreds of chemical compounds, the most powerful of which are delta-9-tetrahydrocannabinol, or THC, and cannabidiol, or CBD. THC produces the psychoactive effects — the marijuana high. CBD has a role in pain control and also moderates the effect of THC. But many strains of marijuana in use today have high concentrations of THC and little CBD to balance it. The long-term effects of this shift are unknown.

Here are some recent studies showing the effects of marijuana use on cognition, dementia and heart health.

  1. It’s a known fact that high beta-amyloid—the culprit in Alzheimer’s disease—triggers inflammation and nerve cell death. This leads to memory loss and cognitive deficits. A study published in the journal Aging and Mechanisms of Disease (Amyloid proteotoxicity initiates an inflammatory response blocked by cannabinoids) found that the compound THC (tetrahydrocannabinol) reduced beta-amyloid levels and eradicated the inflammatory response to beta-amyloid, preventing nerve cellular death. While clinical trials are needed to confirm the role THC might play in protecting nerve cells against beta-amyloid, the researchers believe their findings shed more light on the role beta-amyloid plays in Alzheimer’s disease, which could pave the way for new treatments.
  2. Another study examined mice with induced symptoms of Alzheimer’s. The laboratory animals were given a combination of THC and CBD.  The animals displayed improved learning and had less evidence of amyloid clumps in their bodies. Other researchers believe that targeting the CB2 receptor could control the activity of microglia, (a type of cell located throughout the brain and spinal cord) preventing the potentially harmful overactivation of the immune system in the brain.
  3. A Harvard study indicates that medical marijuana has a positive impact on executive functioning in adults. The study points out that medical marijuana products themselves may protect against the executive function deficits that affect most recreational marijuana users because of the inherent differences between medical and recreational products. Medical products are usually low in THC, the primary psychoactive constituent of the plant, and high in other cannabinoids, including CBD. CBD is a non-psychoactive component touted for its therapeutic potential, which may also mitigate some of the negative effects of THC. On self-report questionnaires, patients also indicated moderate improvements in quality of sleep and depression. Obviously, individuals with dementia and Alzheimer’s are not  making important decisions, but this study shows how cannabis can help with sleep and mood.
  4. Research presented in March 2017 at the American College of Cardiology’s 66th Annual Scientific Session showed that using marijuana raises the vascular risks of stroke and heart failure, both major risk factors leading to vascular dementia. Research in cell cultures shows that heart muscle cells have cannabis receptors relevant to contractility, or squeezing ability, suggesting that those receptors might be one mechanism through which marijuana use could affect the cardiovascular system. The study drew data from the Nationwide Inpatient Sample, which includes the health records of patients admitted at more than 1,000 hospitals comprising about 20 percent of U.S. medical centers. Researchers extracted records from young and middle-aged patients—age 18-55 years—who were discharged from hospitals in 2009 and 2010, when marijuana use was illegal in most states. Marijuana use was diagnosed in about 1.5 percent (316,000) of more than 20 million health records included in the analysis. Comparing cardiovascular disease rates in these patients to disease rates in patients not reporting marijuana use, researchers found marijuana use was associated with a significantly increased risk for cardiovascular events such as stroke, heart failure, coronary artery disease and sudden cardiac death. Marijuana use was also linked with a variety of factors known to increase cardiovascular risk, such as obesity, high blood pressure, smoking and alcohol use. After researchers adjusted the analysis to account for these factors, marijuana use was independently associated with a 26 percent increase in the risk of stroke and a 10 percent increase in the risk of developing heart failure.

“Even when we corrected for known risk factors, we still found a higher rate of both stroke and heart failure in these patients, so that leads us to believe that there is something else going on besides just obesity or diet-related cardiovascular side effects,” the lead researcher said. “More research will be needed to understand the pathophysiology behind this effect.”

Conclusion

A lot of clinical research needs to be done in order for the medical community and Alzheimer’s Association to recommend the use of cannabis for Alzheimer’s and dementia.

As with any pharmaceutical, it’s important to understand that no drugs are, as a general rule, 100% safe. But if they can fix something, we take a calculated risk by using them. If cannabis calms down an agitated person, helps with sleep, puts a smile on one’s frozen face, it might be worth trying. If you do decide to give it to an individual with Alzheimer’s, please be cautious. Start with a very small dose in a cookie or brownie and see what the reaction is. Watch for signs of distress and nausea. And hope for some sense of calm and joy.

It helped my husband relax and appear as his old, happy self. But it certainly didn’t help his cognition.


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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” 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.

 

 

 

 

 

 

Are you putting yourself at risk for dementia with OTC medications and prescription drugs?

Reading Instructions from PharmacyA new study links the increased risk of dementia with certain medications. (Anticholinergic drugs and risk of dementia: case-control study) The focus of the study was on drugs that have anticholinergic effects. Acetylcholine is vital to memory and learning. There are lower levels of this neurotransmitter in the brains of people with Alzheimer’s disease. Additionally, animal studies have shown that anticholinergic drugs may contribute to brain inflammation, another risk factor for dementia.

It’s estimated that approximately 50% of adults in the U.S. take one or more medications with an anticholinergic effect. Some of the most common are:

  • amitriptyline (Endep, Elavil), paroxetine (Paxil, Pexeva), and bupropion (Aplenzin, Wellbutin). These drugs are commonly taken for depression)
  • oxybutynin and tolterodine, taken for an overactive bladder, found in Ditropan, Oxytrol.
  • diphenhydramine, a common antihistamine found in: Advil PM, Aleve PM, Bayer PM, Benadryl, Excedrin PM, Nytol, Simply Sleep, Sominex, Tylenol PM, Unisom, etc.
  • Chlorpheniramine, found in Actifed, Allergy & Congestion RElief, Chlor-Trimeton, Codeprex, Efidac-24 Chlorpheniramine, etc.

According to Shelly Gray, professor pharmacy at the University of Washington, and author of  Cumulative Use of Strong Anticholinergics and Incident Dementia” (March 2015, JAMA Internal Med.), the longer people took the drugs and the higher the dose, the higher the risk of dementia, although it’s important to note that short-term use was not linked to higher risks.

Gray suggested that people, especially seniors, who have trouble sleeping find a non-drug therapy for insomnia Celexa and Prozac for depression and Claritin for allergies.  She emphasized that it is important to speak with one’s doctor before stopping a medication that you have been taking.

Natural alternatives

Help for depression

  1. Get some physical exercise every day; even just a 20 minute walk helps tremendously.
  2. Use aromatherapy oils. 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
  3.  I gave my husband Ginkgo biloba for depression (and also took it myself). It helped right up until he was in late stage Alzheimer’s. One word of advice, not all brands are efficacious, so pick one carefully. Also note that it takes about 6 weeks to notice an effect. This is a typical difference of taking a pharmaceutical versus a natural remedy.
  4. Vitamin B complex optimizes cognitive activity and brain function, has a positive effect on memory, learning capacity and attention span, and supports a healthy nervous system and a stable mood. Vitamins B6 and B12, in particular, play a role in the synthesis of serotonin, the neurotransmitter linked to improving memory, lifting mood and regulating sleep.
  5. Omega-3 fatty acids are rich in DHA, the major unsaturated fat in the brain. This long-chain fatty acid provides the necessary fluid quality to the membranes of the nerve cells so that electrical nerve impulses can flow easily along the circuits of the brain. One study found that Alzheimer’s patients given an omega-3-rich supplement experienced a significant improvement in their quality of life.
  6. Maintain your social connections. Loneliness can actually lead to health problems and mental decline. Join a group—any kind of group: worship,  hiking, scrabble, table tennis, knitting, discussion group, or book club. Volunteer at a food bank, soup kitchen or animal shelter. It’s important to stay connected and to feel as though you are a contributing member of society.

Natural sleep aids

  1. Try valerian, passion-flower or skullcap herbal tea at least a couple of hours before bedtime.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Spritz lavender oil on your pillow or put a sachet of lavender flowers under your pillow.

Natural antihistamines

  1. Quercetin is a bioflavonoid that is naturally found in plant foods such as apples, cruciferous vegetables (like broccoli or cauliflower), onions/shallots, green tea and citrus fruits. It stabilizes the release of histamines and helps to naturally control allergy symptoms.
  2. Apple cider vinegar is my new “go to” remedy for almost everything. I take 1 Tablespoon everyday by pinching my nose and drinking water to flush it down. It helps alkalize the body and supports immune function.
  3. Butterbur is a natural herb that is sold as an extract. A study published in August 2005 in Phytotherapy Research found that when compared to an antihistamine, the butterbur extract worked just as well, without the side effect of drowsiness.
  4. Remember that Claritin does not contain diphenhydramine, so use it by all means if these other remedies do not do the trick.

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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” 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.

Keep your cool with these 10 summertime eating tips

20bb6fee-b988-4716-bd91-23dff6882655It’s summertime and the livin’ is easy—or at least we’d like it to be. This summer is especially hot all over the world. If you’re tired and stressed out from caregiving, these tips will help you stay cooler in summer. The same information applies to those we care for. . . and for everyone.

According to the ancient Indian system of Ayurveda our body consists of three main elements or doshas—Vatta, Pitta and Kapha. Pitta consists of water and fire. It’s hot, so during summer when the temperature rises we want to eat cooling foods. Eating cooling foods not only keeps us from overheating, it reduces the tendency to get irritable, impatient and angry.  (Chapters 20 and 31 in “Calmer Waters: The Caregiver’s Journey through Alzheimer’s and Dementia” contain more information about ayurveda and nutrition that calms down the nervous system and supports immunity.)

  1. First and foremost, stay hydrated. It’s especially important to make sure you and your loved ones are getting enough liquids because when we forget to drink we can become dehydrated quickly, which leads to other health problems. It’s also crucial to keep the brain hydrated in order to maintain mental alertness. Drink plenty of water and stay away from carbonated and caffeinated drinks. Herbal teas, and fresh fruit or vegetable juices are great in summer. Just remember that fruit juices are high in sugar and calories. Coconut water is cooling and helps to replenish electrolytes, which is especially important during and after an illness.
  2. Enjoy the bounty of summer fruits. Peaches, apricots, cherries, watermelon, cantaloupe, and berries are especially good for helping the body reduce the fiery heat of summer. Juice them or make popsicles with watermelon juice or any other combination including yogurt. These are especially helpful to keep seniors hydrated and for people who have trouble chewing.
  3. According to Ayurveda, some of the recommended summer vegetables include cucumber, green leafy vegetables, green beans, squash, zucchini, asparagus, beets and eggplant. Juice a leafy green with cucumber and beets for a delicious cooling drink.
  4. Sprinkle on the herbs and spices. They’re easy to use and contribute added flavor and antioxidants to your diet. Cooling spices include cardamom, coriander, fennel and tumeric. Cooling herbs include cilantro, mint and dill.
  5. Avoid hot, sour and salty foods including fermented food, red meat, and greasy and spicy food. Excess pitta aggravates the tendency towards heartburn and gastric hyperacidity.
  6. Here’s some good news—Ayurveda recommends ice cream during the hot summer months! So by all means, enjoy! Dementia patients are especially fond of ice cream. If the person you are caring for refuses to eat or eats very little, try serving ice cream. It contains protein, calcium and calories, and it’s easy to serve and eat. If weight gain or cholesterol is a concern, select a dairy-free version of America’s favorite dessert. Rice Cream, Coconut Bliss and Soy Delicious make delicious non-dairy, frozen desserts.
  7. Cooling grains include amaranth, barley, quinoa, rice, tapioca and wheat. Use them in salads mixed with veggies. One of my favorites is quinoa salad. Cook 1 cup of quinoa. (Be sure to rinse it first to remove saponin, a naturally occurring chemical that coats each grain to ward off insects. It has a strong, bitter flavor. And yes, it is a pain to rinse quinoa. First soak it and then place it in a very fine mesh strainer and rinse.)  Sauté onion and zucchini, add a handful of fresh corn cut off the cob, mix with the quinoa. Add fresh tomatoes, black beans, and a dressing made with olive oil and balsamic vinegar. Delicious!
  8. Make your own granola. Once you do, you’ll never go back to buying store-bought granola, which is typically filled with sugar. Plus, it is expensive. Oats, almonds, and coconut are all cooling. First toast 1/2 cup of slivered almonds on a cookie sheet in the oven. Watch carefully so they don’t burn. Add to 4 cups of oats, along with 1/2 cup coconut flakes, 1/4 cup coconut oil, 1/4 cup maple syrup. Add 1/2 tsp of cinnamon, if desired. (Cinnamon is warming, but a little bit won’t hurt.) Stir and bake at 325 degrees for about 20 minutes. Add raisins if desired.
  9. For added protein, top your salads with these cooling legumes: garbanzo, pinto, white beans, azuki beans, and black-eyed peas.
  10. If you eat meat try to avoid beef, chicken, and pork during the hot months and use cooling meats such as buffalo, turkey rabbit or venison instead.

Happy eating. . . and stay cool!