How to increase GABA, your brain’s calming chemical

Everyone is stressed out these days. But caregivers are dealing with pandemic stress on top of normal caregiving stress. And if you live in the West, you may be dealing with the stress of being evacuated because of wildfires, or smoke that is hampering your ability to breathe. Ask yourself this:

Are you feeling stressed and burned out?

Are you unable to relax or loosen up?

Do you feel stiff? Are your muscles tense?

Do you have a hard time falling asleep because your mind keeps racing?

If you answered yes, you could use of a boost of GABA.

What is GABA?

Gamma-Aminobutyric acid (GABA) is an amino acid that is produced in the brain and acts as a neurotransmitter, communicating information throughout your brain and body. GABA inhibits nerve cells from firing, and helps us to feel balanced, calm and relaxed.

GABA also:

  • Reduces mental and physical stress
  • Reduces anxiety
  • Eases muscle tension
  • Creates a calm mood
  • Supports balanced blood pressure
  • Promotes restful sleep
  • Regulates muscle tone
  • Uplifts mood

What are neurotransmitters?

Neurotransmitters are the brain chemicals that communicate information throughout your brain and body. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet–protein deficiency, poor digestion, poor blood sugar control, drug (prescription and recreational), alcohol and caffeine can deplete them. (Emmons, The Chemistry of Joy, 2006).

What depletes GABA?

Too many carbs and refined foods, and certain drugs and medications deplete GABA. If you rely on tobacco, marijuana, alcohol, Valium, sweets or starch, you probably have a GABA imbalance

A GABA deficiency often results in:

  • High anxiety, panic, worry
  • “Monkey mind” or a racing mind.
  • Difficulty falling and staying asleep

5 Ways to Boost GABA

  1. Eat these foods

The best foods for helping your body produce GABA, according to a May 2018 review published in Nutrients, include:

  • Cruciferous vegetables (broccoli, cabbage, cauliflower, Brussels sprouts)
  • Soy beans
  • Adzuki beans
  • Mushrooms
  • Spinach
  • Tomatoes
  • Buckwheat
  • Peas
  • Chestnuts
  • Sweet potatoes
  • Sprouted grains
  • Rice (specifically brown rice)
  • White tea

Fermented foods including kefir, yogurt, tempeh, sauerkraut, kimchi, and pickles help increase GABA levels. These foods may also boost GABA: whole grains, fava beans, soy, lentils, and other beans; nuts including walnuts, almonds, and sunflower seeds; fish including shrimp and halibut; citrus, tomatoes, berries, potatoes, and cocoa.

2. Meditation and yoga have a positive effect on GABA levels.

3. Passion flower, lemon balm and valerian help support GABA, and help you fall asleep if your mind is on overdrive. Infuse them in hot water for a soothing herbal tea.

4. Nutritional supplements support GABA. Make sure you let your physician know which supplements you take, since some may interfere with medications.

L-theanine is a relaxing amino acid found in green tea. It’s available as a nutritional supplement, or get it by drinking green tea.

Magnesium is the most important mineral for the heart, It supports healthy blood pressure, decreases food cravings, balanced blood sugar, nourishes and calms the nervous system, and protects the body from damage of stress. Besides food, Epsom salt baths are another way of getting magnesium–absorbed through the skin. Magnesium is found in dark, leafy greens, dark chocolate, avocados, nuts, legumes, tofu, seeds, whole grains, bananas, and some fatty fish.

Taurine is an amino acid that activates GABA receptors and encourages the release of GABA. It is found in dairy food, shellfish, and the dark meat of turkey and chicken. It is also taken as a dietary supplement.

GABA is available in amino acid from as a dietary supplement. It is questionable, however, if it is able to cross the brain barrier.

5. Exercise, and being outdoors, paying attention to your personal needs are important.

How to boost all your neurotransmitters

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

Complex carbohydrates, such as sweet potatoes, brown rice or oatmeal, allow your brain to gradually process more serotonin, the neurotransmitter that keeps us happy. 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.

For more information about how to prevent caregiver burnout and ways to boost your neurotransmitters, visit: https://barbracohn.com/2019/07/03/preventing-caregiver-burnout-with-good-nutrition-and-foods-that-support-neurotransmitters/

Recommended Reading

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

20 Ways to give your body the nutrition it deserves

Health food fitness. Food sources of omega 3 on dark background top view. Foods high in fatty acids including vegetables, seafood, nut and seeds

Health food fitness. Food sources of omega 3 on dark background top view. Foods high in fatty acids including vegetables, seafood, nut and seeds

It’s National Nutrition Month and a perfect time to think about ways to increase your nutritional intake. By now most folks have forgotten about their New Year’s resolutions to lose weight, eat healthier, become a vegetarian, reduce sugar intake, etc. It doesn’t matter. New Year’s resolutions are made to be broken.

This is a good time to develop a new plan that makes sense. Whether you want to support your brain health, relieve stress and anxiety about caregiving responsibilities, or just want to rev up your energy, stamina and immunity, here are some ways to protect your health and support your mood.

  1. Did you know that 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.
  2. The brain is very sensitive to the food we eat. A new study published in The New England Journal of Medicine (Aug. 8, 2016) evaluated 242 participants, measuring fasting blood sugar and neuro-cognitive functioning. Those with elevated blood sugar, including people who did not have diabetes, had a dramatic increase of developing dementia. Just remember that what is good for your heart is good for your brain. So try eating a Mediterranean based diet of olive oil, fish, and lots of fruits and vegetables, whole grains, beans, and nuts and seeds, with less meat, cheese and sweets.
  3. Drink plenty of water to keep your body hydrated and to flush out toxins. Your brain is 70% water when fully hydrated, and it gets dehydrated just like your body. When it is dehydrated neurotransmission—which is heavily dependent on water—is impaired, resulting in poor memory, concentration and impaired abstract thinking. The next time your mind is muddled, drink a tall glass of water and notice the difference.
  4. Take a complete B-vitamin supplement to make sure you are getting a balanced amount of B vitamins. 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. Berries are berry good for your health. Blueberries, strawberries, raspberries, cherries, cranberries, as well as some others you may never have heard of, contain unique phytochemicals that may help prevent cancer, heart disease, age-related brain declines, and much more. Blueberries score highest on the Oxygen Radical Absorbance Capacity (ORAC) test—a measurement that rates the total antioxidant score of foods, and many berries, such as raspberries, blackberries, cranberries, and strawberries contain ellagic acid, which preliminary research suggests may help to prevent certain types of cancer. Summer is almost here, so enjoy your berries. They are good for you!
  6. Eat more healthy fats and skip the hydrogenated and trans fats found in doughnuts, potato chips and other pastries and desserts.  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. Eating fish such as wild-caught salmon, sardines and other cold-water fish can protect you against Alzheimer’s disease and other forms of dementia. Numerous studies have shown that elderly people who did not have dementia had high blood levels of docosahexaenoic acid (DHA), an essential fatty acid found in cold-water fish, in comparison to those with dementia, who had on average 30% to 40% lower blood levels of DHA. Ways to increase your DHA intake: eat cold-water fish such as wild-caught salmon, sardines and mackerel, at least twice a week. Add flax meal to cereal and baked goods, sprinkle flax oil on your salad, eat a small handful of walnuts at least several times a week.
  7. Eat breakfast! It is the meal that you break your fast with. During the night our blood sugar levels drop, so it’s especially important to eat within one hour of arising and by 10am. Eating breakfast restores healthy blood sugar levels, but make sure your breakfast isn’t coffee and a doughnut. Have some protein and a healthy fat such as an omelet and avocado and a piece of whole grain or gluten-free toast. It’ll provide you with the energy you need to get through the morning while maintaining a sense of equilibrium. My favorite cool weather breakfast is eggs (any way you like them), a side of beans such as black or pinto, and a pile of sautéed greens. When the weather is hot, I prefer home-made granola made with oats, a bit of coconut oil and maple syrup, coconut flakes, and lots of nuts including almonds, walnuts, cashews, and pumpkin seeds. Add chia seeds, flax meal, yogurt and fresh berries and you’ve got a breakfast for champions.
  8. Avoid commercially processed meats and favor grass-fed meats, free-range chickens and eggs fed an organic, non-GMO diet. And limit your meat consumption to no more than twice a week.
  9. Eat like a rabbit to reduce your risk of stroke, dementia, macular degeneration, and other chronic illness. Veggies are low in calories and high in fiber. Fruits are also high in fiber and like veggies, contain numerous vitamins and minerals. Just like people, fruits and vegetables come in a variety of shapes, sizes and colors. And it’s the colors that identify many of the bioactive substances called phytonutrients that give us antioxidant protection and other special health benefits. The scientific community has produced a large body of research showing the potential of these super nutrients. Compared with people who eat few fruits and vegetables, populations that consume a large variety and generous amounts of plant foods enjoy longevity and reduced risk of disease. For example, the people of Okinawa have a long life expectancy, numerous centenarians, and a low-risk of age-associated diseases. Their diet is low in calories, fat, sugar, salt, and meat and dairy products. Instead, Okinawans eat fish, tofu, whole grains, and lots of fruit, dark green leafy vegetables, onions, green peppers, sea vegetables and sweet potatoes—which are all dense in phytonutrients and antioxidants. These islanders are known for a low-stress, carefree and relaxed attitude. Their rates of stroke, dementia, cancer and heart disease are also the lowest in the world. For every 100,000 people in Okinawa, 30 have passed their 100th birthday, one of the highest rates in the world.
  10. A cup of Joe will do you good . . . just don’t overdo it and don’t add lots of cream and sugar. Researchers from the University of Scranton found that coffee is the number one source of antioxidants in the U.S. diet. Coffee has been shown to improve mental acuity. In fact, a study published in the Journal of Alzheimer’s Disease (2012) found that people older than 65 who had higher blood levels of caffeine developed Alzheimer’s disease two to four years later than people with lower caffeine levels. The study included 124 people who had mild cognitive impairment (MCI). Typically, 15% of people with MCI will go on to develop full-blown Alzheimer’s disease each year. The study participants who had less than 1,200 ng/ml of caffeine levels in their blood developed Alzheimer’s disease. This is equivalent to drinking several cups of coffee a few hours before their blood was taken. The people whose memory loss did not progress to full-blown Alzheimer’s disease had higher levels of caffeine in their blood. Coffee appeared to be the only source of caffeine for the participants in the study. Some big caveats: if you have high blood pressure limit your coffee intake to 2 cups a day, and avoid drinking it before exercise or physical labor which both naturally raise blood pressure. Coffee acts as a diuretic, depleting the body of necessary fluids, so make sure you drink a glass of water for every cup of coffee you drink. Coffee can raise homocysteine levels, an indicator and risk factor for cardiovascular disease. It can also cause headaches, fatigue, depression, anxiety and drowsiness if a coffee drinker forgoes his or her usual daily dose of caffeine. So be smart and listen to your body.
  11. Drink green tea if you don’t like coffee or are unable to drink it. Scientists have found evidence that green tea extract can help fight everything from glaucoma to prostate cancer and leukemia. Now a research team composed of chemists, biochemists and biophysicists at the University of Michigan has found a new potential benefit of green tea extract: preventing the clumping of proteins associated amyloids in the brain, which is associated with Alzheimer’s disease and other neurodegenerative conditions. The study found that the specific molecule in green tea, ( — )-epigallocatechin-3-gallate, also known as EGCG, prevented aggregate formation and broke down existing aggregate structures in the proteins that contained the metals copper, iron and zinc. At Tohoku University Graduate School of Medicine, researchers tracked the green tea consumption of nearly 14,000 people over age 65 for three years. The participants’ quality of life (measured in day-to-day activities such as getting dressed, walking the dog, and performing household chores) was examined in relation to how much green tea they drank. The authors found that the more green tea participants consumed, the longer they were able to ward off the difficulties associated with old age. The people who drank at least five cups a day were one-third less likely to develop disabilities than those who had less than a cup per day. Those people who averaged three or four cups a day had a 25 percent lower risk. Just remember that while green tea and its extracts are considered safe in small amounts, they do contain caffeine and small amounts of vitamin K, which means it could interfere with drugs that prevent blood clotting. So the next time you feel the need for a cup of coffee or black tea, consider drinking a cup of green tea instead. It just might help you maintain clarity of mind, healthy bones, and cardiovascular health well into your senior years.
  12. Herbs or adaptogens can be helpful for increasing energy without stimulation. An adaptogen is a natural substance—usually an herb—that helps the body adapt to stress by producing a calming effect on the whole physiology, and stress is often blamed with being the root cause of many illnesses and diseases. Phytosterols, the plant compounds in the herbs ashwaghanda, gotu kola, passion flower, schizandra, skullcap, rhodiola, and cordyceps have been scientifically shown to support the adrenal glands and healthy blood chemistry, and enhance the body’s ability to resist the ravages of stress. Valerian, Siberian ginseng, kava kava, oat straw, and hops also help reduce stress. These herbs can be taken as a tea or in the form of a nutritional supplement. Culinary herbs also have numerous health benefits. Turmeric, the spice used in Indian cooking, has dozens of studies backing up its ability to reduce inflammation, another major cause of chronic disease, and risk of Alzheimer’s disease. Cinnamon helps to stabilize blood sugar levels, which is vital to healthy aging. Oregano contains antioxidants that offer antibacterial protection. Garlic has been called the natural antibiotic, and ginger root has been used for thousands of years for its anti-inflammatory and anti-microbial effects. The list goes on and on.
  13. Magnesium is the fourth most abundant mineral in your body—which means it is absolutely essential to your healthy blood pressure, cardiovascular health, bone and overall health. In fact, you cannot live without it! Magnesium is involved in more than 300 biochemical reactions, particularly as a catalyst for food metabolism and the release of energy. Yet, only about 25% of Americans meet the Recommended Dietary Allowance (RDA) of 400 mg per day for magnesium. Good sources of magnesium include: dark green, leafy vegetables such as spinach, Swiss chard and kale dark green, legumes, peas and beans (especially soybeans), seeds and nuts (especially almonds, cashews and pumpkin seeds) whole, unrefined grains, including oatmeal and bran, and halibut
  14. Go nuts on Brazil nuts. They are rich in selenium, a potent antioxidant which is concentrated in the thyroid gland. They also contain copper, which helps to support a healthy thyroid. Regardless of whether you have thyroid issues, selenium is a good all-round antioxidant. According to the Institute of Medicine, the tolerable upper intake level (UL) (i.e., the highest level of intake that is known to avoid toxicity) for selenium is 400μcg per day. On average, Brazil nuts have 544 mcg selenium per ounce, but studies indicate that the selenium content may vary widely depending on country of origin, cultivation methods, etc. With that in mind, a good starting point for most folks would be to consume 2 – 3 Brazil nuts per day.
  15. Eat more tomatoes. Recent epidemiological studies have suggested that eating tomatoes and tomato-based food products can reduce the risk of prostate cancer and macular degeneration.  This protective effect has been attributed to carotenoids, which are one of the major classes of phytochemicals in this fruit. The most abundant carotenoid in tomato is lycopene. Cooking tomatoes in olive oil helps you digest and assimilate the lycopene so if you like tomato sauce on your pasta, go for it. Just make sure you are eating a healthy pasta product–think whole grain, quinoa, etc.
  16. Include flax oil, flax meal or flax oil in your diet. They are the best source of lignans. Lignans are compounds that form the building blocks of plant cell walls. They contain phytoestrogens that help regulate the body’s estrogen production. When we eat plant foods the lignan compounds are converted in our intestines by good bacteria to produce a form that the body can assimilate. Enterolactone—the primary lignan metabolite (a substance produced by metabolism) that circulates in our blood—produces weak estrogenic activity. Dozens of reports have revealed that high levels of enterolactone in our blood help to reduce risk of breast, prostate and colon cancers, and cardiovascular disease. Studies have also shown that high levels of lignans can support healthy weight and glucose metabolism, reducing the risk of insulin sensitivity, metabolic syndrome and diabetes. Most plant foods contain small amounts of lignans, but flax seeds are by far the best source. Other good sources include high fiber foods such as whole grains (wheat, barley), sesame seeds, sunflower seeds, cashews, kale, broccoli, carrots, legumes, garlic, asparagus and berries.
  17. Lutein and zeaxanthin reduce eye health risks. What are they? They are antioxidants in the carotenoid family—a group of naturally occurring, fat-soluble pigments found in plants—that play a key role in our the health of our eyes.  Carotenoids are the red, orange and yellow plant pigments that give fruits and vegetables their vivid colors.  All fruits and vegetables contain varying concentrations of carotenoids.  But their colors are often covered up by green chlorophyll contained in the plant. Lutein is found in spinach, kale, collard greens, romaine lettuce, leeks, peas, egg yolks, tomatoes, carrots, marigold flowers, and fruits. Zeaxanthin is found in corn, kale, mustard greens, spinach, egg yolk, orange peppers, collard greens, lycii berry fruit, green algae spirulina and other types of commercially produced algae. Lutein and zeaxanthin accumulate in the macula, the prominent, bright yellow spot in the center of the retina that allows you to clearly distinguish fine detail. And studies are showing that people with macular degeneration—the slow deterioration of the cells in the macula, which affects your central vision, the vision you use for reading, writing, driving and identifying faces—have low concentrations of these two pigments in the macula. So make sure you are eating plenty of the above mentioned fruits and veggies.
  18. Chromium is a first class blood sugar and insulin regulator. Yet, nine out of 10 American diets fall short of this trace mineral, which is essential for the transfer of sugar from the bloodstream to muscle cells, giving them the fuel they need to work.  Chromium is also involved in maintaining cholesterol and triglyceride levels, and supporting healthy muscles.  Chromium levels decrease with age and are often low due to poor diet. Eat more foods that are naturally high in chromium: broccoli, barley, oats, green beans, tomatoes, Romaine lettuce, black pepper, Brewer’s yeast.
  19. Coenzyme Q10, or CoQ10is a vitamin-like compound and an important antioxidant. It exists in every cell of your body and you could not survive without it. CoQ10 is essential in the body’s production of adenosine triphosphate (ATP), which produces energy within the cells and is the basis for normal functioning of all body systems and organs. If you think of the body’s cells as little engines that use oxygen to burn the organic fuels that come from food, you may think of CoQ10 as the part of the engine that provides the spark for this process. No other substance will substitute for CoQ10. Without it there is no spark and therefore no production of energy for the cell. And without energy there is no life! As we age, it becomes more and more difficult for the body to produce enough CoQ10. An 80-year-old person has about half the CoQ10 levels of a 20-year-old.  Body levels of CoQ10 are also influenced by stress, cold, illness, high blood pressure, hormone concentrations, physical activity and prescription drugs, which can deplete CoQ10 levels. Scientists estimate that once levels drop below the 25% deficient level, a variety of health problems can take hold. But your cells’ energy and efficiency can be restored with supplementation and/or by eating eggs, dairy products, meat, and poultry, fatty fish, nuts and seeds, broccoli, cauliflower, and some fruits and vegetables.
  20. Are you getting enough vitamin D? Most people, especially the elderly, are vitamin D deficient.  Researchers have found a correlation between vitamin D deficiency and low mood, depression and worse cognitive performance in older adults. In a recent study, 1618 patients who averaged 73.8 years old were tested for vitamin D deficiency. Those with severe vitamin D deficiency were twice as likely to suffer from depression. Vitamin D is most commonly known for helping the digestive system absorb calcium and phosphorus. In that way it helps the body build and maintain healthy bones. But it does much more. Adequate vitamin D is believed to play a role in the reduction of falls, as well as supporting cardiovascular health, a strong immune system and cognitive function. Also, scientists theorize that one of the reasons that influenza occurs in the wintertime is that we do not manufacture enough vitamin D, and the resulting vitamin D deficiency might promote our susceptibility to the flu virus. Which foods contain vitamin D? Fatty fish such as salmon, trout, tuna and sardines, milk, and fortified cereals provide more than 100 IU per serving. And mushroom is the only food in the produce section that has vitamin D. But you’d have to eat an awful lot of these foods to get the recommended daily dose of vitamin D, which is 2400 IU, according to a study published in the Journal of Nutrition. For instance, you would have to eat at least five servings of salmon a day or drink 20 cups of fortified milk. Play it safe and take a vitamin D dietary supplement. According to a study published in the Journal of Nutrition (March 9, 2009) adults need at least four times the current recommended dose of 600 IU of vitamin D. In 2008 The American Academy of Pediatrics (AAP) doubled its recommended minimum intake for infants, children and teens from 200 IU to 400 IU per day.

Be well, be heathy, and please subscribe to my blog for more articles filled with information on how you can support your health and the health of your loved ones.


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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.

When your loved one has difficulty eating

senior woman eatingMeals can be challenging for someone with Alzheimer’s or another form of dementia, not to mention their caregivers. As the disease progresses, it can become difficult for the person to consume enough calories to maintain a healthy weight. But there are ways to encourage healthy eating. Eventually, toward the end of life, it’s natural for humans, and all animals, to lose the desire for food.

As his Alzheimer’s progressed, my husband, had trouble recognizing food items. Morris forgot how to hold a sandwich, and I’d have to place it in his hand. He forgot how to cut his food, so I served it to him already cut into small pieces.

Once when I handed him a sandwich to eat, he asked what it was. I replied, “Chicken salad.” He threw the sandwich across the table and exclaimed, “This chicken is dead!” It was hilarious, and shocking.

But there are ways to encourage your loved one to enjoy food and get good nutrition throughout most of the course of the illness.

Here are some suggestions:

  • Seniors and elders with health issues tend to be hungriest in the morning and eat less as the day progresses. Make a healthy breakfast packed with protein, healthy fat, antioxidants, vitamins and minerals. Eggs, anywhere you like them, served with avocado, toast, beans, and  greens provides everything needed to establish the beginning of a good day. The same goes for caregivers! You need the strength and energy to get through the day, so start it off with a nutrient- rich breakfast.
  • Setting the table–Put as little on the table as possible in order to not confuse the patient or detract for their ability to clearly see what is in front of them. Use a colorful plate mat, and a white plate so the food stands out. And serve colorful foods, which are higher in antioxidants and vitamins and minerals. Think sweet potatoes, winter squash, corn, beets, greens, etc. Root veggies can be pureed and served in a mash, which is easier to chew and swallow.
  • Make sure the environment is clean and pleasing. Put on some favorite music. It can be stimulating or soothing, depending on the mood.
  • Has the patient kept up with their dental appointments? My mother was always fastidious about dental care, visiting her dentist several times a year for cleanings. But at the end of her life, she began to lose teeth, most likely from poor nutrition. Observe your loved one and make sure there are no signs of pain, grimacing, trouble chewing, etc.
  • Sometimes, a person will not remember that they have eaten just a little while before saying, “When is lunch (or dinner)?” Or, “I’m hungry. When are we going to eat?” Leave their plate on the table longer as a visual reminder. You might have to hide food, if they have the tendency to overeat. And if you want to make sure they, as well as you, are eating the best diet possible, refrain from buying cookies, sweets, chips, and crackers, that are filled with empty calories and hydrogenated fats.
  • Provide a meal companion for your loved one. If you can’t eat with him/her, ask a friend to share a meal. Or, if he/she is still able to eat in a restaurant, have a friend make a weekly lunch date and bring them to a quiet restaurant that serves their favorite food.
  • The taste for sweet things is the last one to go. If your loved one doesn’t have any appetite, it’s almost guaranteed that they will enjoy ice cream. There are lots of options on the market to choose from ranging from traditional ice cream to frozen desserts made with cashew cream, coconut cream and soy milk.
  • Make sure the temperature of the food isn’t too hot or too cold, and that the patient is seated comfortably in a room that is neither too hot or cold.

Dysphagia

Dysphagia is any problem with swallowing. This was a major issue for my dear mother, who, at the end, couldn’t eat without the food going into her lungs instead of her stomach. In determining the extent of dysphasia, the patient does a swallow test drinking liquid of various consistency and thickness.

Food and drink categories

  1. Nectar thick, he consistency of nectar, quickly runs off a spoon
  2. Honey thick, the consistency of honey, slowly drips off a spoon
  3. Pudding thick, the consistency of pudding, plops off a spoon

My mom had to drink water that was thickened, which tasted disgusting. As a result, she often refused to drink and once became dehydrated to the point where she was hospitalized.

If your patient is put on a dysphagia diet, experiment and find ways to keep him or her hydrated. Puree their favorite foods, make shakes that are delicious and nutritious. You can puree just about anything and make it taste good with herbs, tomato sauce, etc. Please don’t add salt. Yogurt and puddings are another good option. Read the labels and try to avoid added sugars. Especially watch out for high sugar content in flavored yogurt.

Poor appetite

If your loved one doesn’t want to eat, accept it as the course of the illness. But if they are still walking and reasonably active, rule out contra-indications of newly administered drugs and illness, such as urinary tract infections.

Additionally, your patient might have a poor sense of smell, which will translate into a poor appetite. Try adding more seasoning to the food, but try to avoid salt and use herbs and spices that include antioxidants such as thyme, basil, oregano, cumin, cinnamon, and cardamom.

Laraine Pounds, R.N., an internationally recognized aromatherapist lists aromatherapy essential oils that stimulate appetite in chapter 18 of my book “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s & Dementia.”

Eating issues are common amongst individuals with dementia. Experiment with these suggestions and see what makes a difference. Sometimes, just sitting next to someone and offering gentle conversation helps.


 

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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.

5 Things that Help Dementia that your Doctor Probably Hasn’t Mentioned

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Photo by Anastasia Dulgier

As a researcher and writer for manufacturers of nutrition supplements, I was in a unique position to care for my husband who was diagnosed with younger-onset Alzheimer’s disease right after his 60th birthday. Morris had opened and operated one of the first natural foods stores in Colorado in the late 1960s. After we married in 1974, I helped him run it. Working in a natural foods store was a natural fit for me because I had been a vegetarian for several years and was eager to learn more about natural health.

Later, I obtained a master’s degree in professional writing and my first job out of school was working as chief copy writer for a manufacturer of nutritional supplements. I learned a lot about supplements and ended up forming my own copy writing service. I learned how to interpret scientific studies, which especially came in handy when Morris was diagnosed with Alzheimer’s disease.

After the initial shock, I immediately went to work researching the drug protocol for Alzheimer’s. I discovered Namenda before it was FDA approved in the U.S. and ordered it from a European company. I gave Morris nutritional supplements, in addition to the prescribed pharmaceuticals, and butted heads with the neurologist who didn’t think that vitamins or minerals could possibly help someone with Alzheimer’s disease.

There have been some negative studies indicating that supplements don’t relieve symptoms of Alzheimer’s disease. But from what I can tell, they have been poorly designed and seem to be the fodder for sensational headlines. But there have also been many studies that show some dietary supplements can slow down dementia symptoms, and in some instances even reverse symptoms.

My purpose is not to convince you one way or the other. Rather, I encourage you as a caregiver to learn about dietary supplements and other modalities that have science backing them up.

  1. Souvenaid is a once-daily drink containing a mixture of long-chain omega-3 fatty acids, uridine, choline, B vitamins, vitamin C, vitamin E, and selenium) with some clinical evidence to suggest that it can benefit dearly Alzheimer’s patients. Doctors can prescribe it as a medical food in Australia and Europe, but it is not yet available in the United States. It is, however, available online. Read about the clinical evidence here: https://alzres.biomedcentral.com/articles/10.1186/s13195-019-0528-6

2. What about the use of cannabis for dementia? I live in Colorado where cannabis has been legal since 2014. Medical marijuana has been legal here since 2000. My husband smoked marijuana before it was in legal in Colorado to relieve his anxiety. He also ate “edibles.” It definitely calmed him down and made him happy, which may be the best outcome associated with cannabis. I did not notice any cognitive improvement.

This is the latest study on cannabis for dementia, published July 17, 2019.

 Limited evidence from one systematic review and one uncontrolled before-and-after study suggested that medical cannabis may be effective for treating agitation, disinhibition, irritability, aberrant motor behavior, and nocturnal behavior disorders as well as aberrant vocalization and resting care, which are neuropsychiatric symptoms associated with dementia.

There was also limited evidence of improvement in rigidity and cognitive scores as assessed by Mini-Mental State Examination. The evidence from the systematic review came from four of its primary studies, whereas its remaining eight included studies did not find favorable or unfavorable evidence regarding the effectiveness of cannabinoids in the treatment of dementia. Sources of uncertainty included the low quality of evidence in the primary studies of the systematic review and the fact that the uncontrolled before-and-after study was a nonrandomized pilot study in 10 dementia patients that reported descriptive outcomes without statistical analysis. No relevant evidence-based clinical guidelines regarding the use of medical cannabis for treating dementia were identified.

3. Vitamin D has been associated with memory loss and cognitive decline. Older adults with low vitamin D levels are at higher risk of dementia and may lose their cognitive abilities faster than those who have normal levels. This is one of the several reasons why everyone, except maybe those who work outdoors year-round, should take a vitamin D supplement.

4. Vitamin E includes several compounds: d-alpha tocopherol, high gamma tocopherol, mixed tocopherols and tocotrienols. Headlines have screamed that people who take more than 400 IUs of vitamin E have a 5 percent greater risk of death than those who don’t take the supplement. Unfortunately, the studies analyzed in this report used only alpha-tocopherol, a synthetic form of vitamin E. The studies were flawed in many other ways, but the important thing to understand is that when you take a full spectrum vitamin E, you are protecting your brain, your heart, and your overall health. A recent study looked at the relationship between tocotrienol and Alzheimer’s disease. Based on its ability to act as a free-radical scavenger, the authors concluded that it has the potential to help reduce risk of Alzheimer’s. https://www.ncbi.nlm.nih.gov/pubmed/29987193

5. I gave St. John’s wort to my husband 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.

Here’s what we know about St. John’s wort:

Pharmaceutical drugs usually come with a long list of possible side effects. Although some natural products can also have side effects, they are not as common and are usually less severe. One thing to note, though, about natural products is that it may take longer for them to be effective.

It’s always important to read and study when caring for a loved one. Become an informed caregiver. It will help you, your extended family and the person you so lovingly devote your time and energy to. Blessings to you.


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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.

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.