The holiday season is stressful for everyone, but especially for caregivers. Here’s a list of my favorite ways to destress any time of the year.
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.
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.
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.
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 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.
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.
Two handfuls of cashews (make that a small handful, please; one ounce of cashews contains 157 calories.) provide the equivalent mood-boosting effect as a therapeutic dose of Prozac because they are one of the highest natural sources of tryptophan, the precursor for serotonin, the feel-good neurotransmitter.
Did someone mention dark chocolate? It reduces cortisol, the stress hormone that causes anxiety symptoms. Just a couple of pieces should do the trick.
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.
Light candles and play relaxing music while you eat. It will change the mood instantly.
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.
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.
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!
Have a safe, healthy, and fun holiday season, and many blessings for a year filled with ease and peace.
Almost 10% of U.S. adults over 65 have dementia, and another 22% have mild cognitive impairment. However, research is showing that if you treat early signs of mental decline, you may be able to slow down and possibly reverse cognitive decline.
Ilene Naomi Rusk, Ph.D., a Canadian neuropsychologist, functional brain health coach, Founder, and Director of The Healthy Brain Program at the Brain and Behavior Clinic in Boulder, strives to understand the root causes of a person’s psychological and brain health issues. She and a functional medicine team provide a neuropsychological diagnosis and treatment protocol for each patient, from brain training to nutrition. “It’s important to look at the whole person including lifestyle—stress resilience, mood, sleep, nutrition, exercise—and assess a person’s vascular and metabolic risks,” she says.
“We use the same cognitive training used in the FINGER study (Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability) and other studies which found that if you target several lifestyle and physiological factors simultaneously you can reduce your risk of getting dementia. Those include having a healthy gut microbiome, eating more fruits and vegetables, and sleeping well without sleep apnea. Physical activity is important because it increases brain-body communication, is good for strength and coordination, helps circulation, clears toxins, and improves oxygenation of your brain.
“We need to be challenged every day,” Dr. Rusk adds. “Read new books, learn new crafts, and stretch ourselves so our brains create new neural connections. Social engagement is also one of the pillars shown to protect against dementia. Loneliness is a huge risk factor because it leads to depression and depression can shrink the hippocampus the same way Alzheimer’s does.”
Dr. Elliot Good, DNP, a nurse practitioner and owner of Amavi Integrative Mental Wellness in Niwot is board-certified in psychiatric mental health and adult geriatric primary care. Amavi offers a multidisciplinary approach to treating all types of memory disorders. The team of professionals uses psychotherapy, medications, and care coordination with other physicians to help patients manage their condition and maintain a high quality of life. Dr. Good emphasizes there’s no cookie-cutter approach to help everyone. “A comprehensive plan may include a medication and/or a neurological assessment plan depending on a person’s risk factors so we know where to target our efforts.
“First, we target things to help prevent dementia like exercise, diet, and sleep. We assess hearing and visual impairment, medication load, and alcohol abuse to optimize your well-being as you age. Secondary prevention assesses underlying issues that contribute to dementia such as hypertension, vascular changes in the brain, diabetes, vitamin D and vitamin B deficiencies, depression, social isolation, and anxiety. Then we try to get those things under control.
We have a neuropsychologist who uses the ACTIVE Study approach based on the study done by the National Institute of Aging for early dementia. It was designed to focus on memory, reasoning, and visual processing speed, the three areas that we tend to lose earliest in our 60s, and the things that lead to not being able to live independently. The people in the study saw an immediate improvement over five years, like remembering to take medication and being less likely to have an auto accident or to stop driving.
What can you do now?
Get a flu and pneumonia vaccine. Get a flu and pneumonia vaccine. Research released at the 2020 Alzheimer’s Association’s International Conference found that over a period of years, at least one flu vaccination was associated with a 17% reduction in Alzheimer’s incidence. More frequent flu vaccination was associated with an additional 13% reduction in Alzheimer’s incidence. Vaccination against pneumonia between ages 65 and 75 reduced Alzheimer’s risk by up to 40% depending on individual genes. Interestingly, individuals with dementia have a higher risk of dying (6-fold) after infections than those without dementia (3-fold). The shingles vaccine also reduces risk of Alzheimer’s since there is a link between viruses and neurodegeneration.http://Lehrer S, Rheinstein PH. Vaccination Reduces Risk of Alzheimer’s Disease, Parkinson’s Disease and Other Neurodegenerative Disorders. Discov Med. 2022 Sep-Oct;34(172):97-101. PMID: 36281030; PMCID: PMC9608336.
Eat a whole foods diet. Evidence from observational studies and randomized controlled trials suggest Mediterranean diet, the DASH diet, and the MIND diet help to reduce cognitive decline. The DASH diet emphasizes vegetables, fruits, low or fat-free dairy products, whole grains, fish, poultry seeds, nuts and vegetables, and limits salt, sweets, and red meats. The Mediterranean diet includes little red meat and emphasizes whole grains, fruits and vegetables, fish and healthy fats such as nuts and olive oil. The MIND diet is a hybrid of the Mediterranean and DASH diets.
“We’re learning new approaches to improve cognitive health all the time,” says Dr. Rusk. “We want to help people stay engaged with their lives, their emotional and brain health, and to feel empowered to make positive lifestyle changes. Stay hopeful.”
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
Summer refreshing and extra hydrating infused water in bottles with fruits and berries
It’s too darn hot. But there are ways to keep cool.
Turn up the air conditioner, which raises your gas and electric bill, not to mention puts a strain on the electric grid.
2. Wear little to no clothing, but then you’d probably have to stay home all day.
3. Sit in a cold pool for hours, but then you’d look like a wrinkled prune.
4. Or learn the new science of increasing your hydration.
Did you know that when your brain isn’t hydrated you can experience cognitive issues? You might forget words or get confused. In fact, when my mother was hospitalized toward the end of her life for dehydration, a psychiatrist called to tell me “Your mother has full-blown dementia. I’d like to put her on an Alzheimer’s drug.” I responded by saying, “No she doesn’t. I spoke to her yesterday and she sounded fine.” As my mother’s medical health proxy, I did not give the doctor permission to put her on any drug. In fact, after she was infused with saline solution she bounced back to her normal status and was released from the hospital.
The book QUENCH: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration by Dana Cohen, MD and Gina Bria (Hachette Books, 2018) reveals the science behind hydration (which I’m not going to get into in detail here) and ways to hydrate your body other than drinking water all day.
Why is it important to stay hydrated?
Our body is 50-65% water. It needs water to stay hydrated and flush out toxins. The brain, which is 70% water, gets dehydrated just like your body. When it’s 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.
Water supports the flow of blood throughout the body, and helps the body eliminate waste. Water enables us to sweat in order to help cool the body, and is crucial to hormonal balance. Dana Cohen adds that staying hydrated is the most important thing we can do to prevent chronic illness, and suggests that many of the chronic conditions that people attribute to eating too much sugar and gluten and getting too little exercise may be due to not giving the body the hydration it needs for optimum health.
How much water do you need?
Drinking half your body weight in water in ounces is the general rule. So if you weigh 120 pounds, you should aim for drinking 60 ounces of water a day.
The book QUENCH provides lists of foods that contain a lot of water that are just as valuable as drinking liquids, and suggests that we eat our water. Food contains minerals, which are electrolytes, that help regulate chemical reactions and maintain the balance between fluids inside and outside your cells.
For example, sodium is the most abundant electrolyte in the body. It’s important for keeping the right balance of fluid in your cells and helps cells absorb nutrients. So make sure you’re eating plenty of fruits and vegetables both for the electrolytes and the water they naturally provide.
Eat Your Food
The Top 12 Hydrating Fruits are watermelon, starfruit, strawberries, grapefruit, cantaloupe, pineapple, raspberries, blueberries, kiwi, apples, pears, and grapes.
The Top 12 Hydrating Vegetables are cucumbers, Romain lettuce, celery, radishes, zucchini, tomatoes, peppers, cauliflower, spinach, broccoli, carrots, and sprouts.
Dr. Dana Cohen and Gina Bria recommend drinking a tall glass of warm or hot water with a squeeze of lemon and a pinch of salt first thing in the morning. It provides electrolytes and an instant hydrating boost.
They also suggest drinking a hydrating shake with greens such as 1 cup of spinach, juice of 1/2 lime, 1/2 cup of coconut milk, 1 to 2 cups of water, a cored and quartered apple, and 1/2 cucumber. If you like, add herbs like mint, parsley, basil, and celery. Blend everything in a blender, rather than extract the juice in a juicer in order to get the benefits of fiber.
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.
Enjoy these smoothie and popsicle recipes. They provide hydration, vitamins, and minerals, and are perfect for kids as well as for folks with dementia and Alzheimer’s who may forget to eat or lose interest in food.
Popsicles
Watermelon and Kiwi–makes 8
4 kiwis, peeled and sliced
3 cups of pureed watermelon
Place kiwi inside the sides of the popsicle molds. Pour in the watermelon. You can make this with other fruits: watermelon and strawberries, etc. Add basil or mint; lemon or lime juice with or without the rind.
For a beautiful popsicle with 3 layers: Add watermelon puree but leave room for 2 more layers. Freeze for 30 minutes. Take out of the freezer and pour in a small amount of coconut milk, the full-fat canned variety. Freeze again. Take out and add pureed kiwi and freeze. This is a treat for the eyes as well as your taste buds.
Strawberries and Cream–makes 8
2 cups of pureed strawberries (leave some chopped for texture)
2 cups cream of vanilla yogurt.
Blend and freeze.
Coco-Mango–makes 4-6
2 cups pureed mango
1/2 cup canned coconut milk
Optional: Add coconut flakes.
Blend and freeze.
Orange Cream–makes 4-6 popsicles
1 cup orange juice
1 cup vanilla yogurt
Blend together and freeze.
Protein shake recipes
My favorite delicious and easy-to-make shakes
Banana Berry Shake
1 frozen banana
¼ cup sliced strawberries
8 ounces of milk or non-dairy drink such as soy, almond, or coconut milk
1 scoop of whey protein powder
Blend together until smooth.
Berry Sunrise Shake
1/3 cup frozen blueberries
3 medium strawberries
8 ounces of orange juice
1 scoop of whey protein powder
Blend together until smooth.
Stay cool and enjoy your summer!
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
When I was in Mexico I visited a chocolate museum. It’s hard to get through the exhibit without drooling since the rich, sweet odors permeate every room. The last stop before the exit was a large display of chocolate that was for sale. Chocolate made from coarsely ground cacao, sugar, and cinnamon. Chocolate with chile, nuts, and spices, and mole sauce cooked for half a day and filled with more than a dozen spices. The Mexicans know how to make chocolate!
And it’s no wonder. Cacao plants were grown in Mexico 4,000 years ago, and the Olmec, one of the earliest civilizations in Latin America, turned the bitter cacao beans into cocoa, which they drank and used as medicine. Later, the Mayans came up with a brew made of roasted cacao seeds, chilies, water, and cornmeal. The Aztecs used cacao beans as currency and believed that chocolate was a gift from the god Quetzalcoatl. They drank it as a delicious foamy beverage, an aphrodisiac, and as a preparation for war.
When the Spanish arrived, they brought nuts and spices with them. This is where the common practice of adding almonds and cardamom to Mexican chocolate stems from.
So thanks to the Mexicans and Spanish, we have the amazing pleasure of drinking and eating chocolate. In addition to its delectable taste, chocolate offers numerous health benefits. But there’s a big difference between eating dark chocolate and milk chocolate. Dark chocolate has the highest percentage of cocoa solids and cocoa butter, as well as sugar and cocoa bean powder. It also contains flavonoids, plant-based compounds that have anti-inflammatory and antioxidant properties that support immunity. Additionally, it contains magnesium, sulfur, calcium, iron, zinc, copper, potassium, and manganese, which are essential minerals. Dark chocolate also contains epicatechin and gallic acids which support the heart, act as anticarcinogens (anti-cancer), and support brain health and mental clarity.
Milk chocolate contains milk powder, sugar, and a small percentage of cocoa solids and cocoa butter. It has a creamier and sweeter taste. It contains less than 10 percent of cocoa versus the minimum of 35 percent cocoa that dark chocolate contains, which means it doesn’t offer nearly the number of health benefits as dark chocolate.
Nutritionists recommend consuming chocolate products that contain 70% to 80% cocoa. If you just want pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
If chocolate is so good for you, what’s all the fuss about it containing heavy metals?
Consumer Reports recently created a brouhaha about lead and cadmium found in popular dark chocolate bars. In fact, cadmium and lead were found in all 28 dark chocolate bars that were tested. The levels of both lead and cadmium were highest in: Theo organic pure dark 70% cocoa, Theo organic extra dark pure dark chocolate 85% cocoa, Green & Black’s organic dark chocolate 70% cacao, Trader Joe’s The dark chocolate Lover’s chocolate 85% cacao, and Lily’s extremely dark chocolate 85% cocoa.
The safer choices were: Mast organic dark chocolate 80% cocoa, Ghiradelli intense dark chocolate 86% cacao, Valrhona Albinao dark chocolate 85% cacao, Taza chocolate organic delicious dark chocolate 70% cacao, and Thiradelli intense dark chocolate twilight delight 72% cacao. Click here to find out about other brands and bars: https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/
What’s so terrible about heavy metals?
Regular and long-term exposure to just small amounts of heavy metals can result in a number of health problems. The biggest danger is for pregnant women and young children because the metals can cause developmental problems and even lead to lower IQ. But all adults should be concerned because frequent exposure can result in kidney damage, reproductive problems, hypertension, and immune system suppression.
Dark chocolate contains more heavy metals than milk chocolate because it contains at least 65 percent cacao by weight.
Play it safe.
If you’re addicted to dark chocolate, find a brand that is considered “safer” and contains a lower cacao percentage. Treat dark chocolate as a treat and limit yourself to one ounce, and trade it for milk chocolate half of the days you normally consume it. Don’t assume that organic dark chocolate is safer because it isn’t. Check the Consumer Report list (link is above). And severely limit the amount of dark chocolate that you give young children.
Remind me again why chocolate is good for you.
10 reasons to eat chocolate
Chocolate is an aphrodisiac. Legend has it that the Aztec emperor Montezuma was said to consume large amounts of the cocoa bean to fuel his libido. Today, scientists attribute the aphrodisiac qualities of chocolate to two chemicals: 1) tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal. And, 2) phenylethylamine, a stimulant related to amphetamine, that is released in the brain when people fall in love. What about you? Do you experience a heightened sense of arousal after eating dark chocolate?
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in essential minerals: magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function. A recent analysis of several studies on the effects of cocoa polyphenols on cognition in healthy adults found that they enhanced memory and executive function. https://pubmed.ncbi.nlm.nih.gov/31933112/ In an earlier study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium, or low levels of flavonoids. At the end of the eight-week study, researchers found improvements in motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. Another study that evaluated the effect of cocoa flavonoids on cognitive function, blood pressure control and metabolic function in the elderly also found positive results. https://pubmed.ncbi.nlm.nih.gov/25733639/ So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night. The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Is good for your gut. Cacao stimulates the production of healthy microbes in the colon. Studies show that the microbes break down the undigested fiber in the cocoa, creating usable short-chained fatty acids, such as butyric, propionic, and acetic acids. These fatty acids promote the growth of healthy gut bacteria, which strengthens the intestinal barrier and prevents harmful microorganisms and antigens from invading the digestive tract.
May help protect you from cancer. Cacao has the biggest concentration of flavonols ( a class of flavonoids) of all foods per weight. Flavonols contain cancer-protective properties. Studies in humans have shown that flavonol-rich diets are associated with a decrease in cancer risk. One gram of cacao contains over 30 mg of flavonols, and 31 mg a day is ideal. But be careful. Don’t use this as an excuse to eat a bar of dark chocolate every day instead of eating fruits and vegetables, because fruits and veggies offer lots of fiber, vitamins, and minerals that aren’t all found in cacao.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. https://pubmed.ncbi.nlm.nih.gov/25733639/
I’m making strawberries dipped in chocolate this Valentine’s Day.
I might even make Chocolate souffle if I’m really feeling indulgent. Substitute coconut sugar or raw sugar, if you like. This recipe is easier than you’d think, so don’t let the word souffle scare you off. It’s well worth the time and little effort it takes.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
This recipe has become one of my new favorites.
Chocolate zucchini bread
Ingredients
2 cups grated zucchini
2 eggs
1/2 cup unsweetened applesauce
1/2 cup maple syrup (add 3/4 cup if you like it sweet, I don’t)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/3 cup unsweetened cocoa or cacao powder
2 cups flour of your choice. I use 1 cup almond meal and 1 cup whole wheat
1/2 cup semi-sweet chocolate chips
Directions
Preheat oven to 350 degrees. Spray loaf pan with oil or rub with butter.
In a large bowl mix egg, applesauce, maple syrup, baking soda and baking powder, and salt.
Add cocoa powder and whisk until well combined.
Add flour and mix until combined. Add 1/4 cup of chocolate chips.
Pour batter into pan and sprinkle remaining chips on top.
Bake 40-50 minutes or until an inserted toothpick comes out clean. Be careful not to hit a melted chocolate chip.
Let cool before slicing.
Yay chocolate! Have a very happy Valentine’s Day!
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
Happy holidays! Thanksgiving is almost here! It’s almost inevitable that most of us feel more stressed during the holiday season. There’s always so much to do if you’re planning to get together with friends and family. And for those who are grieving or alone, the stress can be debilitating. If you’re a caregiver, you’re undoubtedly even more stressed.
The most important thing is to take care of YOU. If you get stressed and exhibit anxiety, those around you are going to feel it. It becomes a vicious cycle. You get stressed, and then the person you care for may get irritable, nervous, or anxious.
Make this your mantra: eat healthily, drink water, take a daily walk, and sleep well. It sounds easy, but how do you do that when your time is limited and you feel stretched in every which way.
Make a pot of soup that will last several days. Lentil, split pea, vegetable, chicken, butternut squash, and tomato soups are chockful of goodness. See below for a yummy recipe.
Do you really need to drink 8 glasses of water each day? According to an article that recently appeared in the New York Times, the answer is no. It depends on a lot of things: how big you are, how active you are, and how much liquid you’re getting through foods and other drinks such as tea and coffee. I had always thought that caffeinated tea and coffee dehydrate you. But according to this article they don’t. Juicy fruits such as oranges, melons, and pears (not to mention summer fruits), contribute water to your total intake. Just make sure that you’re drinking enough so that you don’t get to the point where you feel thirsty or where your lips feel dry.
Exercise is vital to overall health and stress reduction. Whether you live in a cold or hot climate, dress appropriately and find at least 15 minutes a day to get outside and walk.
Show your care partner (the person you care for) a bit of extra attention if you’re able to. Take them for a drive to see holiday lights. Have an afternoon tea in a charming café. Visit your care partner’s best friend, or have them come for a visit. Buy a new CD of their favorite music and play it for them. Light candles at dinnertime. Have them help you with decorations, if possible.
Plan a visit from a music therapist or animal-assisted (AAT)therapist, or find out where you might find them visiting facilities.
Aromatherapy can be a resource of comfort to you and your care partner by providing an easy, natural way to reduce stress and anxiety and uplift mood. To make sure you are buying a pure essential oil and not synthetic fragrance oil, look for the botanical name of the plant and the phrase “pure essential oil” on the label. Essential oils can be used in a wide variety of ways, but the most common methods are by inhalation or topical use, such as lotion, body oil, or in a bath. My favorite method which I used for my husband is an electric micro-mist diffuser, and available by mail order or at health food stores. These disperse essential oils into the air in a cool mist or can be gently warmed in a candle-heated aroma lamp that releases the aroma into the air. Another easy way is to add 30-40 drops of essential oils to a 4-ounce water spritz bottle. Favorite oils for reducing stress and anxiety include: lavender, Holy basil, clary sage, geranium, rose, and ylang ylang. Citrus oils uplift the mind and emotions, relieve stress and anxiety, and are useful for appetite support: bergamot, grapefruit, lemon, and orange.
Making art can help you regain a sense of balance. If you’re feeling out of control, and are inclined to create art, set aside a table just for art and make it sacred. Gather your materials and have them easily accessible so that the space is prepared for you to focus on the “now” without a lot of distraction. It’s amazing how making art can melt stress once you get into the creative zone. The same goes for playing an instrument. It doesn’t matter what is going on in the world or how I feel, when I sit down at the piano, everything becomes part of the past and I’m able to enjoy the moment. It actually becomes a meditation.
Speaking of meditation, the buzzword these days is “mindfulness.” There are numerous apps and classes that can teach you how to stay present and act with kindness and compassion. You can also take a meditation class such as Transcendental Meditation, where you learn how to meditate twice a day for 20 minutes. TM has been proven to reduce blood pressure, and help the body recharge by reducing stress. It’s easy and anyone who can think a thought can do it.
Keep it simple. You don’t have to make an elaborate feast (unless you’re a cook and love to do that) to make the holidays special. If you want to make it really easy on yourself, order a meal for the number of people at your table. Grocery stores like Whole Foods provide dinners that are yummy and healthy (and yes, a little expensive). Or make the essentials and buy a pie.
This holiday season stop and smell the flavors and enjoy the little things: a walk in the woods, a new baby’s smile, a toddler’s romp, a new sweater, or a pair of socks. Get out the photo albums and reminisce. Watch funny YouTube videos of animals and children. Watch a comedy together. Borrow your neighbor’s dog to take on a walk. Walk in the snow (please wear treaded boots so you don’t fall). Enjoy the moment because time passes quickly and what’s here this year may not be here next year.
While most families are hoping to get together for the first time in a couple of years due to COVID, it’s important to keep abreast of the latest health and safety directives in your area. The number of COVID cases is on the rise again. Please wear a mask when flying, traveling by train or bus, and when you’re in crowded places such as a grocery store. Get a COVID booster and seasonal flu shot. If you feel sick, please stay home! There’s nothing like exposing your loved ones to an illness and having them get sick to make you feel guilty and everyone stressed.
One of my favorite soup recipes to enjoy throughout the winter
Pasta y Fagioli—a one-pot meal, 4 servings
2 tbsp olive oil
1 large onion, chopped
3 carrots cut into 1/4 inch pieces
2 stalks of celery, cut into 1/4-inch pieces
1 leek, peeled and cut into 1/4-inch pieces (discard the top, tough stalk or keep to use when making vegetable broth)
1 zucchini, cut into 1/4-inch pieces
1 yellow squash, cut into 1/4-inch pieces
2 large garlic cloves, finely chopped
Herbs of your choice: basil or thyme
1 28-ounce can of chopped tomatoes
1 quart of stock –vegetable or chicken. Add water if needed to cover the veggies
2 cans of white beans (navy, butter, or cannellini)
8 oz of pasta of your choice
salt and pepper to taste
Grated parmesan cheese
Heat the oil in a soup pot on medium. Add the onion and cook for about 5 mins., occasionally stirring. Add the other vegetables, until they begin to soften, about 8 minutes. Stir in the garlic, and cook for 2 minutes. Add the broth and tomatoes and their juice.
Separately, cook the amount of pasta you want to put in the soup. Keep the pasta separate or it will turn to mush. Add a serving of pasta to the soup and top with grated cheese. Serve with bread and salad. Delicious!
Happy Thanksgiving!
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
It seems that almost all my friends are needing cataract surgery. And that’s probably a good thing. Because studies are indicating that cataracts increase your risk of developing dementia.
What iscataract surgery?
Nine in ten people develop cataracts by the time they’re 65, and an estimated 2 million (mostly older) Americans get cataract surgery every year.
A cataract is an opacification or clouding of the natural lens of the eye. The surgery involves the removal of the lens and replacement with an intraocular lens or artificial replacement for the lens of your eye. It’s considered one of the safest, most effective, and most common procedures performed today.
Research shows a link between vision loss and dementia
A recent study in JAMA Internal Medicine analyzed the relationship between cataract surgery and the risk of developing dementia. The researchers discovered that people who had cataract surgery had a 29 percent lower risk of developing dementia when compared to people who didn’t have the surgery. https://pubmed.ncbi.nlm.nih.gov/34870676/
The research also found that glaucoma did not affect the risk of dementia.
How does cataract removal protect brain health?
Cataracts can reduce vision, which may lead to depression. Depression is a risk factor for dementia.
One study found that the integrity of the eye is essential for the structure and function of the brain. “Cataract patients often present with accelerated age-related decreases in brain function, but the underlying mechanisms are still unclear.” https://pubmed.ncbi.nlm.nih.gov/29548900/ Vision impairment can lead to reduced sensory input to the brain, and this leads to less brain stimulation and loss of brain function.
People who have vision loss may be less engaged in physical activity and social interaction. This can lead to an increased risk of dementia.
Ways to help prevent cataracts
Eat a Mediterranean-based diet including foods that are high in vitamin C, vitamin E, lutein and zeaxanthin. Low levels of lutein and zeaxanthin are associated with cataracts, whereas higher levels help to reduce the risk of developing cataracts.
Lutein and zeaxanthin are carotenoids and are found in spinach, Swiss chard, kale, parsley, pistachios, green peas, egg yolks, sweet corn, and red grapes. They are best absorbed when eaten with a healthy fat such as olive oil or avocado.
Wear sunglasses to protect your eyes from UV rays.
Quit smoking. Smoking increases the free radicals superoxide and hydroxyl radicals that damage the lipids and proteins in the eyes. This causes deposits to form on the lens of the eyes and leads to cataract formation.
Maintain healthy blood sugar levels. People with diabetes are more likely to develop cataracts.
Restrict consumption of alcohol, which can increase the risk of cataracts by increasing the body’s inflammatory response, free radical production in the eyes, and dehydration. Dehydration affects the proteins in the lens of your eyes.
Get regular eye exams.
Get more bang for your buck
If your eye doctor is suggesting that you have surgery to remove cataracts, do it sooner than later. Because cataract surgery will not only sharpen your vision, it may very well sharpen your mind.
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: TheCaregiver’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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
When I was in Mexico I visited a chocolate museum. It’s hard to get through the exhibit without drooling since the rich, sweet odors permeate every room. The last stop before the exit was a large display of chocolate that was for sale. Chocolate made from coarsely ground cacao, sugar, and cinnamon. Chocolate with chile, nuts and spices, and mole sauce cooked for half a day and filled with more than a dozen spices. The Mexicans know how to make chocolate!
And it’s no wonder. Cacao plants were grown in Mexico 4,000 years ago, and the Olmec, one of the earliest civilizations in Latin America, turned the bitter cacao beans into cocoa, which they drank and used as medicine. Later, the Mayans came up with a brew made of roasted cacao seeds, chilies, water, and cornmeal. The Aztecs used cacao beans as currency and believed that chocolate was a gift from the god Quetzalcoatl. They drank it as a delicious foamy beverage, an aphrodisiac, and as a preparation for war.
When the Spanish arrived, they brought nuts and spices with them. This is where the common practice of adding almonds and cardamom into Mexican chocolate stems from.
So thanks to the Mexicans and Spanish, we have the amazing pleasure of drinking and eating chocolate. In addition to its delectable taste, chocolate offers numerous health benefits. But there’s a big difference between eating dark chocolate and milk chocolate. Dark chocolate has the highest percentage of cocoa solids and cocoa butter, as well as sugar and cocoa bean powder. It also contains flavonoids, plant-based compounds that have anti-inflammatory and antioxidant properties that support immunity. Additionally, it contains magnesium, sulfur, calcium, iron, zinc, copper, potassium, and manganese, which are essential minerals. Dark chocolate also contains epicatechin and gallic acids which support the heart, act as anticarcinogens (anti-cancer), and support brain health and mental clarity.
Milk chocolate contains milk powder, sugar, and a small percentage of cocoa solids and cocoa butter. It has a creamier and sweeter taste. It contains less than 10 percent of cocoa versus the minimum of 35 percent cocoa that dark chocolate contains, which means it doesn’t offer nearly the number of health benefits as dark chocolate.
Nutritionists recommend consuming chocolate products that contain 70% to 80% cocoa. If you just want the pure and simple health benefits, forego the chocolate and take raw cacao capsules. Although I definitely wouldn’t recommend giving your sweetheart a bottle of cacao capsules on Valentine’s Day. Indulge in the good-tasting stuff!
10 reasons to eat chocolate
Chocolate is an aphrodisiac. Legend has it that the Aztec emperor Montezuma was said to consume large amounts of the cocoa bean to fuel his libido. Today, scientists attribute the aphrodisiac qualities of chocolate to two chemicals: 1) tryptophan, which is a building block of serotonin, a brain chemical involved in sexual arousal. And, 2) phenylethylamine, a stimulant related to amphetamine, that is released in the brain when people fall in love. What about you? Do you experience a heightened sense of arousal after eating dark chocolate?
Chocolate contains good-for-you antioxidants Chocolate comes from the cacao bean, which thrives in hot, rainy climates in South America, Africa and Indonesia. Similar to grapes, the local soil and climate affects the taste of the harvested beans. When you buy a chocolate bar that has the percentage number on the bar wrapper, that represents the weight that comes from the cacao bean content, according to Robert L. Wolke, author of What Einstein Told His Cook: Kitchen Science Explained. The higher the number, the lower the percentage of sugar and the more bitter and complex the flavor, he says. And the higher the number the more antioxidants.
Cacao is rich in essential minerals: magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese, all essential minerals . . . and antioxidants that support immune health.
Chocolate reduces your risk of Type 2 Diabetes Researchers discovered that the flavanols in chocolate have beneficial effects on insulin resistance, a risk factor for Type 2 diabetes. In a 30-year-long study of 953 men and women from the Maine-Syracuse Longitudinal Study (MSLS), researchers found that the individuals who never or rarely ate chocolate had a significantly higher chance of developing Type 2 diabetes after five years when compared to individuals who ate chocolate more than once a week. Habitual chocolate intake and type 2 diabetes mellitus in the Maine-Syracuse Longitudinal Study: (1975-2010): Prospective observations.
Supports mental function. A recent analysis of several studies on the effects of cocoa polyphenols on cognition in healthy adults found that they enhanced memory and executive function. https://pubmed.ncbi.nlm.nih.gov/31933112/ In an earlier study carried out by the University of L’Aquila in Italy, 90 elderly participants with mild cognitive impairment (MCI) drank cocoa containing high, medium or low levels of flavonoids. At the end of the eight-week study researchers found improvements in the motor response, working memory, task switching, and verbal memory in the participants who drank cocoa with a higher flavanol content. (Hypertension, Aug. 14, 2012) Alzheimer’s and dementia patients are especially fond of sweets because the taste of sweetness is the last taste to disappear. Another study which evaluated the effect of cocoa flavonoids on cognitive function, blood pressure control and metabolic function in the elderly also found positive results. https://pubmed.ncbi.nlm.nih.gov/25733639/ So if your loved one has Alzheimer’s or dementia, indulge him/her in chocolate. Just remember not to overdo it and make sure to include good dental hygiene in your loved one’s daily regimen.
Helps you think better after a sleepless night. The next time you have a bad night’s sleep, instead of indulging in a cup of Joe drink hot chocolate. Sleep deprivation is a risk factor for cardiovascular disease, and scientists have found that flavanol-rich chocolate counteracted vascular impairment after sleep deprivation and restored working memory performance. Their theory is that the study’s participants had improved cognitive performance because of the effects of cocoa flavonoids on blood pressure and blood flow.Flavanol-rich chocolate acutely improves arterial function and working memory performance counteracting the effects of sleep deprivation in healthy individuals.
Is good for your gut. Cacao stimulates the production of healthy microbes in the colon. Studies show that the microbes break down the undigested fiber in the cocoa, creating usable short-chained fatty acids, such as butyric, propionic and acetic acids. These fatty acids promote the growth of healthy gut bacteria, which strengthens the intestinal barrier and prevents harmful microorganisms and antigens from invading the digestive tract.
May help protect your from cancer. Cacao has the biggest concentration of flavonols ( a class of flavonoids) of all foods per weight. Flavonols contain cancer-protective properties. Studies in humans have shown that flavonol-rich diets are associated with a decrease in cancer risk. One gram of cacao contains over 30 mg of flavonols, and 31 mg a day is the ideal. But be careful. Don’t use this as an excuse to eat a bar of dark chocolate every day instead of eating fruits and vegetables, because fruits and veggies offer lots of fiber, vitamins and minerals that aren’t all found in cacao.
Makes you feel gooood Scientists have discovered why chocolate uplifts your mood. Serotonin is the neurotransmitter responsible for keeping us happy, and cacao stops the amino acid tryptophan from breaking down. Since tryptophan is one of the amino acids that make serotonin this, in turn, limits the breakdown of serotonin. https://pubmed.ncbi.nlm.nih.gov/25733639/
On Valentine’s Day celebrate with your loved one by enjoying a steaming cup of delicious hot chocolate made with whole milk or rice or flax milk. Or indulge in a dark chocolate truffle, dark chocolate, or cacao candy bar. It’ll boost your spirit and your immunity. Just be careful not to overdo it because the calories can add up quickly.
I’m making strawberries dipped in chocolate this Valentine’s Day.
I might even make Chocolate souffle if I’m really feeling indulgent. Substitute coconut sugar or raw sugar, if you like. This recipe is easier than you’d think, so don’t let the word souffle scare you off. It’s well worth the time and little effort it takes.
Chocolate Souffle
Ingredients
1⁄3 cup sugar, plus additional for sprinkling
5 ounces bittersweet chocolate chips
3 large egg yolks, at room temperature
6 large egg whites
1⁄8 tablespoon butter
Directions
Preheat oven to 375°F.
Measure out sugar, chocolate and separate eggs.
Butter soufflé dish entirely and then add sugar (additional) coating the entire dish.
Melt chocolate in a double boiler, or directly on the stove.
Add yolks to chocolate (this will harden the chocolate so don’t be alarmed).
Beat egg whites with a pinch of salt. Slowly add sugar, a little at a time. Beat until egg whites hold stiff peaks.
Fold white mixture into chocolate slowly and stir until smooth.
Pour into large soufflé dish or 4 ramekins and run the end of your thumb around inside to remove any extra batter.
Bake until puffed and crusted on top but still jiggly in center, 20 to 25 minutes.
Serve immediately with whipped cream or ice cream.
This recipe has become one of my new favorites.
Chocolate zucchini bread
Ingredients
2 cups grated zucchini
2 eggs
1/2 cup unsweetened applesauce
1/2 cup maple syrup (add 3/4 cup if you like it sweet, I don’t)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/3 cup unsweetened cocoa or cacao powder
2 cups flour of your choice. I use 1 cup almond meal and 1 cup whole wheat
1/2 cup semi-sweet chocolate chips
Directions
Preheat oven to 350 degrees. Spray loaf pan with oil or rub with butter.
In a large bowl mix egg, applesauce, maple syrup, baking soda and baking powder and salt.
Add cocoa powder and whisk until well combined.
Add flour and mix until combined. Add 1/4 cup of chocolate chips.
Pour batter into pan and sprinkle remaining chips on top.
Bake 40-50 minutes or until inserted toothpick comes out clean. Be careful not to hit a melted chocolate chip.
Let cool before slicing.
Yay chocolate! Have a very happy Valentine’s Day!
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
Butternut squash soup with apples and sweet paprika
The color orange is everywhere right now, and the view from my office window is exquisite. Although I dislike seeing the trees lose their leaves to winter, the period building up to the ‘big shed’ is resplendent with color. Pumpkins adorn doorsteps and soups and stews burst with color and the wonderful antioxidant, beta carotene, that provides us with a natural immune booster.
Here are a few of my favorite winter squash recipes to help make your autumn a cozy and healthy season.
Curried butternut squash soup with apples from The Silver Palate Cookbook4 Tbs sweet butter (serves 4-6)
Melt the butter in a pot. Add chopped onions and curry powder and cook, covered, over low heat until onions are tender, about 25 minutes.
Peel the squash , scrape out the seeds, and chop the flesh.
When onions are tender, pour in the stock, add squash and apples, and bring to a boil. Reduce heat and simmer, partially covered, until squash and apples are very tender, about 25 minutes.
Pour the soup through a strainer, reserving liquid, and transfer the solids to the bowl of a food processor or mixing bowl. Add 1 cup of the cooking stock and process until smooth. You can also use a hand blender or plunger, also called “smart sticks.”
Return pureed soup to the pot and add apple juice and additional cooking liquid, about 2 cups, until soup is of desired consistency.
Season to taste with salt and pepper, simmer briefly to heat through, and serve immediately, garnished with shredded apple.
Cut 2 acorn squash in half through the stem, and remove seeds and strings
Place squash flesh-side down in the dish and bake until very tender when pricked with a fork, 30-40 minutes. Remove from the oven and raise oven temperature to 425 degrees.
Place olive oil in a skillet and cook the leeks until soft, about 3 minutes. Add apple, 1.4 tsp salt, pepper and cook for an additional minute.
Add cooked greens, the grain, and pecans.
Cook for another minute, stirring to combine. Remove from heat.
Flip over the squash and fill with the prepared mixture. Sprinkle with cheese and bake about 10 minutes until the cheese melts.
Okay, so cake isn’t the healthiest, but once in a while it’s a delectable treat. My college roommate’s mom made this for us when we went to her home for a weekend. Although I don’t make it often, it always comes out perfectly and it’s a sure hit.
Pumpkin cake
2 cups cooked pumpkin or 1 can of pumpkin
2 cups flour
1 cup coconut sugar (I always cut the amount of sugar by half. The recipe calls for 2 cups.)
2 tsp cinnamon
1 cup coconut oil
4 eggs, beaten
2 tsp. baking soda
1/2 tsp salt
Mix eggs and sugar. Beat well. Add oil and beat. Add flour, spices, and salt. Blend in pumpkin and beat well. Pour into greased tube pan. Bake 40-50 minutes at 350 degrees.
Icing
8 oz pkg cream cheese
1 stick butter
1 tsp vanilla extract
4 cups powdered sugar
Combine butter and cream cheese in the bowl of a stand mixer (or you may use an electric mixer) and beat until creamy, well-combined, and lump-free.
Add vanilla extract and salt and stir well to combine.
With mixer on low, gradually add powdered sugar until completely combined.
Use to frost completely cooled cake or cupcakes.
Enjoy! Have a happy and safe Halloween!
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
The short answer is not really. But there’s a lot you can do to boost your immune system.
You’ve probably heard about the use of ivermectin, the anti-parasite drug that people are using to prevent COVID. Clinical trials have repeatedly failed to demonstrate the drug is effective against the virus. Yet, many continue to ignore the warning that taking ivermectin can cause harmful side effects and even death.
The confusion arose initially because the use of ivermectin in India was showing some promising results. Shortly after, however, the group that was recommending it updated their guidance. Their original message was that ivermectin shortened and lessened symptoms based on the information from a European panel. Their new guidance recommends “against using ivermectin for treatment of patients with any severity of COVID-19. Ivermectin should only be used in the context of a randomized controlled trial.”
Epidemiological data from other countries that recommended ivermectin suggests that ivermectin didn’t slow down the rate of new infection. As of May 2021, there isn’t reliable clinical evidence indicating that ivermectin is beneficial in preventing or curing COVID-19. The WHO and the U.S. FDA have adopted a similar position stating that “ivermectin should not be used for the treatment of outpatients with COVID-19, unless in the context of a clinical trial.”
Remdesivir is the only drug that is approved by the FDA to treat COVID-19. It is NOT used to prevent it.
No supplements have been clinically proven to reduce the risk of contracting COVID-19. However, it doesn’t hurt, and it may very well help, to boost your immune system in the same way you would in order to stave off colds and flu.
Vitamins and minerals that support your immunity
Vitamin A
Beta Carotene is the antioxidant of choice for people who are unsure about which vitamin A to take. It is the precursor of vitamin A and can be converted into vitamin A if the body needs it. It gives added protection to the immune system, skin, eyes, and lungs.
Vitamin B complex
B vitamins are important for a healthy immune response, and numerous healthy body processes.
Vitamin C
Vitamin C (as ascorbic acid, calcium ascorbate) is the body’s primary water-soluble antioxidant, which makes it an important weapon in your immune system’s arsenal against bacteria and viruses. It also helps protect unsaturated fatty acids, and the fat-soluble vitamins A and E from being oxidized, therefore protecting their potency. Since your body can’t manufacture it, vitamin C must be obtained through diet and supplementation. A protective vitamin essential to over-all body health, vitamin C also helps: in the production of collagen and maintenance of healthy skin; promote the healing of wounds, scar tissue, fractures; give strength to blood vessels; prevent and treat the common cold; the body utilize iron and folic acid; support the thymus gland; enhance T-cell production, increasing resistance to viral and bacterial infections, and some allergies.
Vitamin D
Vitamin D supports immunity in two ways: 1) It is necessary for the production of antiviral peptides in the respiratory tract, making the respiratory tract less likely to be infected with a virus. 2) It helps promote a balanced inflammatory immune response.
Researchers at Northwestern University analyzed publicly available patient data from 10 countries and discovered a strong correlation between vitamin D levels and cytokine storm—a hyper-inflammatory condition caused by an overactive immune system — as well as a correlation between vitamin D deficiency and mortality. http://www.sciencedaily.com/releases/2020/05/200507121353.htm
According to Ali Daneshkhah, the study’s first author, “Cytokine storm can severely damage lungs and lead to acute respiratory distress syndrome and death in patients. This is what seems to kill a majority of COVID-19 patients, not the destruction of the lungs by the virus itself. It is the complications from the misdirected fire from the immune system.”
The research team believes that this is where vitamin D plays a major role. Vitamin D enhances our innate immune systems, and prevents our immune systems from becoming dangerously overactive. This means that having healthy levels of vitamin D could protect patients against severe complications, including death from COVID-19.
Lead researcher Vadim Backman said, “ Our analysis shows that it might be as high as cutting the mortality rate in half. It will not prevent a patient from contracting the virus, but it may reduce complications and prevent death in those who are infected.“
Selenium
Selenium is an essential trace element obtained from the diet (i.e. fish, meat and cereals) which has been found to affect the severity of a number of viral diseases in animals and humans.
Margaret Rayman, Professor of Nutritional Medicine at the University of Surrey, said: “Given the history of viral infections associated with selenium deficiency, we wondered whether the appearance of COVID-19 in China could possibly be linked to the belt of selenium deficiency that runs from the north-east to the south-west of the country.”
Examining data from provinces and municipalities with more than 200 cases and cities with more than 40 cases, researchers found that areas with high levels of selenium were more likely to recover from the virus. For example, in the city of Enshi in Hubei Province, which has the highest selenium intake in China, the cure rate (percentage of COVID-19 patients declared ‘cured’) was almost three-times higher than the average for all the other cities in Hubei Province. By contrast, in Heilongjiang Province, where selenium intake is among the lowest in the world, the death rate from COVID-19 was almost five-times as high as the average of all the other provinces outside of Hubei.
Most convincingly, the researchers found that the COVID-19 cure rate was significantly associated with selenium status, as measured by the amount of selenium in hair, in 17 cities outside of Hubei. http://www.sciencedaily.com/releases/2020/04/200429105907.htm
Zinc
You may have used zinc lozenges to shorten the length of a cold. It does seem to work. Zinc has been shown to inhibit various coronaviruses in a couple of studies. SARS coronavirus, and ZN (2+) inhibits coronavirus. However, it hasn’t been tested on COVID-19. Still, it is always a good idea to make sure you are taking a zinc supplement, and that doesn’t mean the zinc lozenge. Most people are deficient in zinc. A researcher at the University of Pittsburgh recommends taking 25 mg of zinc morning and evening.
Herbs and mushrooms
Echinacea
Echinacea is one of America’s best-selling herbs for fighting colds and upper respiratory illnesses and stimulating the immune system to help fight infections for good reason. It supports the immune system by activating white blood cells, promotes nonspecific T-cell activation, a type of white blood cell that’s important in providing resistance to bacteria and viruses, and it activates a non-specific immune response via a part of the immune system known as the alternate complement pathway.
Astragalus membranaceus (root extract) – also known as huang qi, was used in China for at least 2,000 years before European botanists discovered its medicinal qualities in the 1700s. In China this popular herb is believed to strengthen chi, the body’s defensive energy that protects against invading pathogens such as bacteria and viruses. Western herbalists classify astragalus as an adaptogenic herb, meaning that it is a substance that normalizes and balances all of the body’s systems, increasing your ability to handle physical and mental stress.
Ganoderma lucidum (fruit extract) – also known as Ling zhi and Rieshi, this mushroom has been highly esteemed in Chinese medicine for more than 4,000 years for its ability to promote longevity and maintain vitality. There have been numerous studies in the past two decades done on the mushroom, and scientists have discovered that it contains anti-inflammatory agents and other compounds including polysaccharides, amino acids, triterpines, ascorbic acid, sterols, lipids, alkaloids, and trace minerals, that are being studied for their effect on the immune system.
Stay healthy by maintaining a healthy lifestyle
These are just some of the immune-boosting and stimulating natural ingredients that can help you stay strong and resistant to the flu and colds. Even more important is getting enough sleep, eating plenty of fruits, vegetables, and low-fat protein, and exercising regularly.
All the best to you and your family for a healthy, beautiful fall.
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 Amazon, Barnes & Noble, Boulder Book Store, Tattered Cover Book Store, Indie Bound.org, and many other fine independent bookstores, as well as public libraries.
thehealthycaregiverblog 