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16 Stress-busters to nourish your body, mind and soul

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Girl can't sleep

Susan, a recent divorcee, is the 48-year-old mother of two college students. She works full-time as a legal secretary and after work she helps her mother, who is in the early stages of Alzheimer’s disease. On weekends Susan catches up on her errands and shops for her mom.  During the week she falls into bed exhausted at 9 p.m. . . . if her mom doesn’t require extra help. But Susan can’t sleep. She’s too worried about everything she has to do, and she is worried about her mom. Susan develops an ulcer and is diagnosed with hypertension. Unfortunately, Susan is a composite of the more than 16 million caregivers in the United States who spend 18 billion hours of unpaid time each year caring for a loved one with dementia.

Every day, one million Americans are absent from work because of stress-related disorders. Experts agree that stress is a factor in most diseases, and a major factor in disorders such as anxiety, insomnia, depression, ulcers, rheumatoid arthritis, headache, hypoglycemia, asthma, herpes, hypertension and heart disease.

Yet, stress is a fact of life. Even a positive experience like a new job, marriage or house can be a stress-provoking event—because stress is defined as a reaction to any stimulus that upsets our normal functioning. The bad news is we all have to face stress. The good news is, it’s easier than ever to neutralize stress before it takes its toll. The key is to maintain a balance, both mentally and physically, so stress doesn’t upset your equilibrium.

The Chemistry of Stress

First, let’s look at what happens to your body as a result of stress.

Once upon a time, stress was episodic. For instance, if a tiger approached you, your body released stress hormones to help you fight or flee. By the time the encounter was over, the entire stress response had been fully utilized and the body returned to normal.

The Fight-or-Flight Response looks something like this:

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

Today, however, you may be sitting at a desk or driving your car when the stress mechanism is triggered. The modern response is not to fight or flee, but to gnash your teeth, grip the steering wheel, scream, yell or “stuff it.” Our bodies are in a constant state of “emergency alert,’ and the results can be devastating:

  • Blood pressure rises. Depending on how many stressful situations you encounter, it may stay elevated, damaging the sensitive tubules of your kidneys. Ultimately, kidney function is compromised, which raises your blood pressure even more, which contributes to further kidney damage, which raises blood pressure…
  • Glucose that is dumped into your bloodstream goes unused, so your body has to produce an enormous amount of insulin to handle it. Eventually, this may result in hypoglycemia or diabetes.
  • Fat that is dumped into your blood also goes unused, so it clogs your arteries, leading to cardiovascular disease.
  • If you drink caffeine, the stress hormone cortisol becomes elevated, which can set you up for countless health problems including: poor quality of sleep, impaired immunity and age-related deterioration.
  • The adrenal glands produce or contribute to the production of about 150 hormones—all vital to your health. When they are stressed, they become exhausted. Once the adrenal buffer is gone, you become a prime candidate for asthma, allergy, fibromyalgia, chronic fatigue syndrome and other autoimmune disorders.

Devise a Plan that Works for You

So, how do your live in the 21st century and not let stress affect your health?

First of all, you need a plan to help you deal with tough issues, so you can think more clearly and act from a calm, centered position. That plan should include a good diet, and excellent nutritional support with nutrients that enhance relaxation. Establish a daily routine that includes plenty of quality sleep, exercise and a stress-reducing or relaxation technique. Just keep in mind that even though it’s impossible not to have some stress in your life, you can strengthen and nourish yourself on a daily basis, so that you’re better prepared to deal with the next challenge life has to offer.

16 Stress-busters to nourish your body, mind and soul

Daytime

1) Get proper nutritional support to help stop free radical damage, and eat a balanced diet.

2) Exercise! It lowers stress hormones and gives you more energy. Choose an activity that you enjoy and is appropriate for your age and condition. And do it regularly!

3) Learn a relaxation technique such as meditation or yoga. Research has shown they both lower blood pressure, relieve anxiety, enhance overall health, accelerate weight loss, improve sleep and increase blood levels of DHEA. It also restores your sense of clarity and purpose.

4) Laughter is real medicine. It’s a tension tamer and your body produces endorphins (“feel good”chemicals) when you laugh. Rent a funny movie or play charades.

5) Learn to “let go.” Next time you’re in a traffic jam, instead of getting worked up about something you have no control over, use the time to visualize something you want to happen … or listen to a new book-on-tape.

6) Avoid stimulants such as tobacco, caffeine, sugar or coping-solutions that involve alcohol or drugs. Using a chemical means of reducing your stress leads to addiction and increases your problems.

7) Get outside! A little sunlight every day will enhance your body’s natural rhythms and provide you with vitamin D.

8) Take regular breaks at work. Get up and stretch, roll your neck and make sure you drink at least 8-10 glasses of water a day.

 

Nighttime

9) Wind down earlier in the evening. It’s difficult to fall asleep after working late or watching a suspenseful movie. Relax instead with an inspirational book, soft music and a cup of herbal tea or warm milk.

10) A warm bath helps increase circulation to the skin and relax the muscles. Add a few drops of pine needle essence, oil of eucalyptus, mustard powder or lavender oil for a soothing effect.

11) Take five minutes at the end of each day to prepare for the next. Don’t make long lists. Rather, prioritize. It will help you feel more in control.

12) Go to bed earlier. Research shows that the hours of sleep before 2 a.m. are more rejuvenating than the hours after 2 a.m. Sleeping from 10 p.m. to 5 a.m. will do you more good than sleeping from midnight to 7 a.m.

13) Don’t eat right before bed. Your digestive system won’t get the break it needs, and you won’t feel completely rested in the morning.

14) Cut back on caffeine. If you do consume caffeine, be moderate and try not to consume any after 2pm.

16) Put a sachet filled with lavender flowers under your pillow for sweet dreams.

 

The 10 best ways to observe National Alzheimer’s Awareness Month

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Ribbons of awarenessIt’s November, which means it’s time to enjoy your Thanksgiving with family and friends.

  1. It’s also time to do your brain a favor and take advantage of the free cognitive exam as part of Medicare’s Yearly Wellness Exam.

Despite clear signs that their memory and thinking abilities have gone downhill, researchers have found that more than half of seniors with these symptoms haven’t seen a doctor about them. University of Michigan researchers and their colleagues say their findings suggest that as many as 1.8 million Americans over the age of 70 with dementia are not evaluated for cognitive symptoms by a medical provider, which in some patients can lead to a failure to uncover modifiable causes of thinking or memory impairment.

The study, published in Neurology, the medical journal of the American Academy of Neurology, documents a clear lack of clinical testing for seniors with signs of cognitive problems.“Early evaluation and identification of people with dementia may help them receive care earlier,” says study author Vikas Kotagal, M.D., M.S., who sees patients at the University of Michigan Health System and is an assistant professor in the U-M Medical School’s Department of Neurology. “It can help families make plans for care, help with day-to-day tasks including observed medication administration, and watch for future problems that can occur. In some instances, these interventions could substantially improve the person’s quality of life.”

For instance, knowing that a stroke or vascular issues in the brain caused dementia means patients can work to control risk factors like blood pressure that might otherwise cause it to keep worsening. If your physician suspects Alzheimer’s disease, there are drugs that can help delay the onset of full-blown dementia, and the possibility of placement in a memory care facility, which can help offset the catastrophic cost of the disease.

If you’ve had Part B for longer than 12 months, you can get the free Medicare Annual Wellness Exam to develop or update a personalized plan to prevent disease and disability based on your current health and risk factors. The exam includes:
• A review of your medical and family history
• Developing or updating a list of current providers and prescriptions
• Height, weight, blood pressure, and other routine measurements
• Detection of any cognitive impairment
• Personalized health advice
• A list of risk factors and treatment options for you
• A screening schedule (like a checklist) for appropriate preventive services. Get details about coverage for screenings, shots, and other preventive services.
This visit is covered once every 12 months (11 full months must have passed since the last visit).

2. Combat stress by playing relaxing music, dancing, using an aromatherapy diffuser, taking an Epsom salt bath, turning off electronics at least an hour before bed, etc. Health professionals agree that stress can lead to chronic illness. And in the case of caregiving, it can actually take years off your life.

3. Become a savvy caregiver. The Alzheimer’s Association has chapters throughout the U.S. and offer free classes ranging from how to make financial plans to learning about the latest research in dementia care. Check out their  Education and Resource Center.

4. Maintain healthy weight. Women with a thick waistline are at increased risk for dementia. As if you don’t have enough to worry about. A 32-year-long study by Swedish researchers, which was recently published in the scientific journal Neurology, found that women who gain weight around their middle and live to at least 70 years old are at twice the risk for developing dementia.

Medical research has already established a link between fat around your middle and a higher risk of dying prematurely from heart attack or stroke. But this new research provides even more incentive for reducing calories obtained from refined carbohydrates such as breads, pastries, cookies, candy, ice cream and pasta.

The research included almost 1,500 women between the ages of 38 and 60 and was started at the end of the 1960s. Thirty-two years later a follow-up found that 161 women with the average age of 75, had developed dementia. This study shows that women who had a pear-shape figure, broader around the waist than hips, had more than twice the risk of developing dementia when they got old.

What is Metabolic Syndrome?

Also called Syndrome X, it’s caused by a diet filled with refined carbohydrates. The cycle goes like this: you eat a bagel with some orange juice and coffee for breakfast. Have an apple mid-morning. A salad with a piece of French bread for lunch. A handful of M & Ms mid-afternoon, pasta and salad for dinner, and some popcorn later while you’re watching TV. Doesn’t sound too terrible. But the thing is, these foods are mostly simple carbohydrates, which means your digestive system converts them into glucose, which causes your blood sugar to rise quickly. Your pancreas responds by pumping out insulin to convert the glucose into quick energy.

The problem is, the more carbohydrates you eat, the more your body pumps out insulin to deal with all the extra blood sugar. Eventually your body becomes overwhelmed by the amount of insulin and sluggish in response to it. Before you know it, you’ve developed insulin resistance, meaning your cells have lost their sensitivity to the hormone and require even more of it to maintain normal glucose levels. When blood sugar and insulin levels go up, Metabolic Syndrome (Syndrome X) and weight gain result.

What can you do about it?

  • If you tend to grow love handles around your middle, do something now to protect your heart and brain.
  • Limit the amount of carbohydrates you eat
  • Include a high-quality protein with every meal, such as salmon or chicken
  • Exercise regularly

Add whole foods to your diet instead of highly processed foods, including brown rice, quinoa, and whole oats, 5-9 servings of fruits and vegetables, cottage cheese, eggs

Take nutritional supplements proven to support healthy glucose levels: Bitter melon Momordica charantia), cinnamon, green tea extract, Salacia reticulata, Banaba leaf, chromium

5. Get regular dental check-ups. It’s hard to determine which comes first, Alzheimer’s disease or inflamed gums, but they seem to go hand in hand. A recent study done at the College of Dentistry, NYU, New York, NY proposes that chronic periodontitis might contribute to the onset and progression of Alzheimer’s disease. Inflammation and Alzheimer’s disease

And in the famous Nun Study, one of the first documented studies of Alzheimer’s in a specific population, the researchers found that the participants with the fewest teeth had a higher incidence of dementia. In fact, the researchers concluded that having very few teeth -one to nine-might be a predictor of dementia late in life

How to prevent gum disease

Frequent dental visits may become necessary to ensure a thorough cleaning of the teeth, roots and gums.

Supplementation with vitamin C is important in order to try to maintain healthy gum tissue.

Lycopene may be effective in treating and preventing gingivitis. Lycopene is the carotenoid which makes tomatoes red. It is a popular supplement for supporting prostate and cardiovascular health, and helps prevent macular degeneration and other types of cancer. A recent study compared just taking lycopene as a supplement to a combination treatment of taking lycopene and root scaling and planing in patients with gingivitis. The groups that were treated demonstrated significant reductions in gingivitis, but the group that received both lycopene and prophylaxis showed a statistically significant reduction in symptoms.The results presented in this study suggest that lycopene shows great promise as a treatment for gingivitis.

Gingvitis vs. Periodontitis

Gingivitis (gum inflammation) usually precedes periodontitis (gum disease). The gums can become swollen and red, and they may bleed while brushing your teeth. Although the gums may be irritated, the teeth are still firmly planted in their sockets, and at this stage, no bone or other tissue damage has occurred.

When gingivitis is left untreated, it can advance to periodontitis, which is an infection caused by bacteria under the gum tissue. The gums can pull away from the tooth, bone can be lost, and the teeth may loosen or even fall out.

Warning signs of periodontal disease:

  • Bad breath or bad taste that won’t go away
  • Red or swollen gums
  • Tender or bleeding gums
  • Painful chewing
  • Loose teeth
  • Sensitive teeth
  • Gums that have pulled away from your teeth
  • Any change in the way your teeth fit together when you bite
  • Any change in the fit of partial dentures

6. Buy a new pair of walking shoes and a comfortable workout outfit. You deserve it! You also owe it to yourself to move your body. For years, health professionals have been preaching about the importance of exercise to cardiovascular and overall health. “Whatever is good for the heart is good for the brain.” The latest study of older adults at increased risk for Alzheimer’s disease is the first evidence that physical activity may protect against cognitive decline and the onset of dementia symptoms in people who carry the genetic marker for Alzheimer’s.

The hippocampus, the brain region responsible for memory and spatial orientation, normally loses some volume as we age. But overtime, people with an increased genetic risk for Alzheimer’s disease experience greater atrophy in that area of the brain, which means they experience greater memory loss and cognitive dysfunction.

The good news is that Dr. J. Carson Smith, a kinesiology researcher in the University of Maryland School of Public Health, and his colleagues found clear evidence that being physically active has the potential to help protect the hippocampus in people at increased risk for Alzheimer’s disease. This is especially significant because if you know that exercise can help delay the onset of the disease and if you engage in an exercise regimen it could extend your longevity and ability to take care of yourself. This, in turn, would reduce the financial burden of needing a caregiver and other medical intervention.

Dr. Smith and colleagues tracked four groups of healthy older adults ages 65-89, who had normal cognitive abilities, over an 18-month period and measured the volume of their hippocampus (using structural magnetic resonance imaging or MRI) at the beginning and end of that time period. The groups were classified both for low or high Alzheimer’s risk (based on the absence or presence of the apolipoprotein E epsilon 4 allele) and for low or high physical activity levels.

Of all four groups studied, only those at high genetic risk for Alzheimer’s who did not exercise experienced a decrease in hippocampal volume (3%) over the 18-month period. All other groups, including those at high risk for Alzheimer’s but who were physically active, maintained the volume of their hippocampus.

Whether you are at high risk for Alzheimer’s or not, it’s never too late or too early to start a daily exercise regimen. If you are sedentary start walking 30 minutes three days a walk, and go from there. Park your car at the opposite end of the parking lot, from where you need to go. Get a walking buddy, or get a dog. Whatever you do, be serious about being physically active. It could have a huge impact on your life and the lives of your loved ones.

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

8. Include turmeric in your diet. Turmeric is what gives curry its yellow hue and tang. But it does a lot more than flavor the most popular Indian dish. Turmeric has numerous health benefits. Several studies have found a protective effect of curcumin in Alzheimer’s disease and dementia, and it’s no surprise. The senior population in rural Indian has one of the lowest rates of Alzheimer’s disease in the world, and scientists believe it is due to the antioxidant and anti-inflammatory properties of turmeric, and its ability to inhibit the build up of amyloid plaque.

A study done by researchers from the University of Melbourne indicated that curcumin might prevent or improve age-related cognitive decline, dementia and mood disorders. The study included 60 adults between 60 and 85 years old. An hour after taking a curcumin supplement (400 mg) the participants experienced a higher attention span and better memory when compared to the participants who took a placebo. After four weeks of taking the supplement, the curcumin group showed improvement in mood, memory, alertness and feelings of well-being.

How much to take? You can find dietary supplements in tablet and capsule form at health food stores with curcumin extracts in dosages of 400 to 600 mg. The general advice is to take one dose three times daily or as directed on the product.

How to get more turmeric into your diet?

One way is to drink turmeric tea, which is popular among Okinawans, who are known for their longevity.
• Bring four cups of water to a boil.
• Add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes.
• Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste

Sprinkle it on your food—turmeric is especially good added to braised greens. Saute onion in olive oil, add greens of your choice (kale, spinach, Swiss chard), and add 1 tsp of turmeric and a sprinkle of salt.
Add turmeric to eggs, soups, potato pancakes, casseroles. You can’t go wrong, and you can’t overdose on turmeric.

Use as a cold, flu and congestion remedy
Turmeric has been used as a natural remedy for centuries to help prevent and cure respiratory illnesses. The next time you get a cold, try adding it to hot water with grated ginger and a teaspoon of honey. It will perk you up and possibly reduce the length of time you are sick. You might also discover that it helps your memory.

9. Is it time to move your loved one to a memory care home? If your loved one has Alzheimer’s or another form of dementia and it is getting difficult to provide a safe environment for him/her, please take the time NOW, before a crisis arises, is the time to investigate the memory care homes in your area. A good place to start is by calling the county’s senior social services office, or by speaking with an ombudsman who is knowledgeable about the pros and cons of the local memory care homes. Signs that it’s time to make the big move.

10. Evaluate your driving.  Play it safe. If you or a loved one has dementia, please park you car for good. Don’t take a risk of getting lost or worse, injuring yourself or someone else.

November is the perfect time to incorporate a new health regimen into your daily routine. Start today and get a head start at the beginning of the holiday season to maintain healthy weight, strengthen your immunity to flus and colds, and  protect your mental health and memory. 

 

HAPPY THANKSGIVING!!!!

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

BarbraCohn__

Five surprising causes of memory loss

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Mind concept graphic for memory loss or alzheimer's diseaseAfter my husband had a surgical procedure that required anesthesia, not only did he wake up groggy, but his early stage Alzheimer’s disease worsened. He got lost driving in our home town and had more difficulty with everyday activities. Years later, it was a kidney stone that sent him over the edge into a downward spiral. It’s not a surprise that anesthesia can cause memory loss, temporary or permanent. But it came as a surprise when something as common as a kidney stone had a severe impact on my husband’s mental condition and overall health.

There is a link between common infections such as UTIs (urinary tract infections), the flu, colds, and stomach viruses and their effect on memory in the elderly and dementia populations. A significant study found that people with Alzheimer’s, who get even a mild respiratory or gastrointestinal infection, or a bump or bruise are at risk for having a significant, permanent memory loss, according to a report that was published in the September 8, 2009 issue of the journal Neurology. These patients can have high levels of tumor necrosis factor—alpha (TNF-a)—a protein that is linked to inflammation and is associated with memory loss and cognitive decline.

In the study done at the Clinical Neurosciences Research Division at the University of Southampton, United Kingdom, 222 Alzheimer’s patients were followed for six months. Of those, 110 people had an infection or injury that resulted in inflammation. These individuals had twice the memory loss during that period of time as the individuals who did not have an illness or injury. Researchers attribute the memory loss to inflammation. In patients whose TNF-a levels were high to begin with, an infection increased their memory loss to 10 times more than those who had low TNF-a levels. Clive Holmes, PhD, lead researcher, said that this population should be vaccinated against the flu, and infections and injuries should be treated as soon as possible.

Other surprising causes of memory loss

  1. UTIs–Urinary tract infections are notorious for causing delirium and delusional behavior in the elderly. When younger people get a urinary tract infection, they typically experience painful urination, an urgent need to urinate, lower abdominal pain, back pain on one side, and fever and chills. However, an older adult might not experience those symptoms. As we get older our immune system changes and it responds differently to infection. Instead of pain symptoms, seniors with a UTI may show increased signs of confusion, agitation or withdrawal. In older adults with dementia, these behavioral changes may come across as part of that condition or signs of advanced aging. If the underlying UTI goes unrecognized and untreated for too long, it can spread to the bloodstream and become life-threatening. In fact, I have a dear friend who recently died from a UTI that quickly became septic.
  2. Vitamin B12 is essential for normal nerve function. A deficiency can lead to confusion and dementia. It is vital to get 2.4 micrograms of B12 in your diet every day from sources such as dairy products, meat and fish, or from foods fortified with vitamin B12. Vegans must take a B12 supplement since the vitamin is found in animal foods.
  3. Sleep apnea causes one to stop breathing during the night. It can be very brief and very frequent, but it is treatable. Unfortunately, sleep apnea islinked to memory loss and dementia, according to Constantine Lyketsos, MD, director of the Memory and Alzheimer’s Treatment Center at Johns Hopkins Medicine and professor and chair of psychiatry at Johns Hopkins Bayview. You might have sleep apnea if you wake up with a headache and have daytime fatigue — or if your partner complains of loud snoring. A study published in The Journal of Neuroscience found that untreated sleep apnea affects spatial navigational memory. This type of memory includes being able to remember directions or where you put things like your keys. The research suggests that deep sleep, also known as rapid eye movement (REM) sleep, plays an important role in memory. Dr. Lyketsos explains that for people with sleep apnea, oxygen delivery to the brain is interrupted several hundred times during the night . He says, The brain is stressed, so people wake up, and the injury sleep apnea causes can show up as a variety of memory loss symptoms. If you or someone you know has sleep apnea, please make an appointment with your health practitioner.
  4. Some medications such as statins (cholesterol-lowering drugs), sleeping pills, antidepressants, anti-anxiety medications and some painkillers have been found to increase the risk for reversible cognitive side effects, including memory loss and confusion. A commonly prescribed type 2 diabetes drug, metformin, has also been associated with memory problems. A study published in Diabetes Care found that people with diabetes who took the drug had worse cognitive performance than those who did not take it.
  5. Thyroid disease can cause poor memory, especially in seniors. Hypothyroidism is very common in people over 60 and it steadily increases with age. It is believed that up to one in four individuals in nursing homes may have undiagnosed hypothyroidism. Memory loss or declining cognitive functioning which is frequently attributed to old age, might be the only symptom of hypothyroidism in an elderly person. If there is a family history of thyroid disease, past treatment for hyperthyroidism or a history of surgery and/or radiotherapy to the neck, a physician might be able to better establish a link leading to a diagnosis. Thyroid disease is a lifelong disorder that can be treated with medication, but the patient must be closely monitored to make sure the correct dosage is prescribed.

Tips for protecting your memory and keeping you and your loved one healthy and safe

  • Inoculate against flu, pneumonia and shingles
    Boost immunity with zinc, vitamin D and vitamin C
  • Take a complete B-vitamin supplement to make sure you are getting a balanced amount of B vitamins.
  • Prevent falls and accidents (recommended: Complete Guide to Alzheimer’s Proofing Your Home by Mark Warner http://store.nexternal.com/shared/StoreFront/default.asp?CS=ageless&StoreType=BtoC&Count1=668834865&Count2=585975289&CategoryID=3&Target=products.asp
  • Reduce systemic inflammation with a curcumin (turmeric extract) supplement
  • Use a humidifier to moisturize nasal passages and mucous membranes to help keep them healthy
  • Engage in gentle exercise to reduce inflammation
  • Keep hydrated by drinking at least 6-8 glasses of water each day
  • Encourage seniors to use the bathroom several times a day, approximately every two to three hours.
  • Make sure the senior is maintaining good hygiene, with showers at least several times a week.
  • If the person is incontinent, make sure he or she changes undergarments frequently.

There are other articles on my blog that discuss how to support your memory and cognition. Please subscribe today, and feel free to send me your questions.

To your health.

Sincerely,

Barbra Cohn

8 Ways to Train Your Brain

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Intelligence of the human brain

Intelligence of the human brain

National Train Your Brain Day is observed annually on October 13. The observance was created to encourage all of us to exercise our brain and improve our cognitive skills. Doing word puzzles and number games, playing Bridge and reading are every-day activities that are good for the brain. But there are many other things you can do.

  1. Dance as though no one is watching. My book “Calmer Waters: The Caregiver’s Journey Through Alzheimer’s and Dementia” includes a 21-year-long study that was summarized in an article that appeared in the New England Journal of Medicine in 2003. The study found that when compared to 11 other activities including team sports, swimming and bicycling, dancing is the best activity for supporting cognition and staving off mental decline. In fact, the more complex the dance, the better it is for enhancing problem-solving skills and memory. You don’t have to be a great dancer. Just put on your favorite dance music and let loose in your living room. Or, find a dance partner and learn how to salsa, tango, or swing.
  2. Play an instrument. Numerous studies have indicated that listening to music and playing an instrument can reduce anxiety and depression and support cognitive functioning. Playing an instrument sharpens your concentration, boosts listening skills, and supports your time management and organizational skills. The efficacy of music therapy A Study done at the Auditory Neuroscience Laboratory at Northwestern University in Evanston, Illinois, and led by Nina Kraus, shows that musicians suffer less from aging-related memory and hearing losses than non-musicians. It is believed to be the first study to provide biological evidence that lifelong musical experience has a good impact on the aging process. Kraus says the research shows that playing an instrument helps hearing and memory, which is among the most common complaints from normal aging.
  3. Exercise! Dr. Monika Fleshner, researcher/professor at the University of Colorado, Boulder, and contributor to “Calmer Waters,” has spent her career showing that exercise is vital to reducing stress and supporting healthy mental function. “Physically active individuals are stress robust,” says Fleshner. “They demonstrate both stress resistance and stress resilience.” Exercise seems to buffer many of the deleterious consequences of stress, including poor memory. Scientists have also found that exercise encourages the growth of new brain cells in the hippocampus, the area that is crucial to memory and learning.
  4. Say it out loud. When I meet someone for the first time, I inevitably look in the person’s eyes and don’t even listen to their spoken name. As a result, I rarely remember the person’s name. Next time, I will heed the expert advice of repeating the person’s name. This is considered the easiest way to remember everything from where you put your keys to your grocery list. Say it out loud to yourself, or mouth the words, in order to remember quickly.
  5. Get a good night’s sleep. According to a study published in the journal Neuroscience (June 30, 2005) sound sleep triggers changes in the brain that help to improve memory. New memories are formed within the brain when a person engages with information to be learned (for example, memorizing a list of words or mastering a piano concerto). However, these memories are initially fragile. In order to “stick” they must be solidified and improved. This process of “memory consolidation” occurs when connections between brain cells as well as between different brain regions are strengthened, and for many years was believed to develop merely as a passage of time. More recently, however, it has been demonstrated that time spent asleep also plays a key role in preserving memory. So, do your best to work on sleep hygiene. Unplug at least an hour before bed, soak in tub filled with Epsom salts, play soothing music, make sure the room is not too warm, etc. And, never go to bed mad.
  6. Doodle. In memory tests, doodlers performed 29% better than non-doodlers when asked to recall names and places, Experts say doodling doesn’t tax the mind and allows us to concentrate on the task at hand. It stops us daydreaming, too, which is distracting. The same theory holds for coloring in the beautiful new adult coloring books that have become popular the past several years.
  7. Learn something before bed. If you want to consolidate a memory go through the information right before you fall asleep. You’ll have few, if any, interfering memories so you’ll remember it the next day.
  8. Feed your neurotransmitters. These are the chemicals that allow your neurons to talk to one another. They are vital to memory, focus, learning, energy and happiness. Acetylcholine is the primary carrier of thought and memory, and if you don’t have enough of this important neurotransmitter, you will probably have memory and cognitive problems. For healthy acetylcholine production, make sure you’re getting the nutrients that it is made from. Dr. Dharma Singh Khalsa, author of Brain Longevity (Warner Books, Inc. 1997) and the president and medical director of the Alzheimer’s Research and Prevention Foundation in Tucson, Arizona, suggests supplementing with choline, which is present in high amounts in lecithin. Lecithin is available in capsule, granule, liquid, tablet and powder form. The recommended therapeutic dose is 2500 to 3000 mg. four times a day, for a total daily dose of 10,000 to 12,000 mg. In addition, it’s important to take 1000 mg. vitamin C, three times a day, along with 100 mg. of B5, which are needed to transform lecithin into acetylcholine. It’s also advisable to take B6 and zinc, which help in the synthesis of acetylcholine. The nutrient DMAE (dimethylaminoethanol) helps build acetylcholine levels. It is present in your brain in small quantities, and is also found in seafoods, including sardines. Since it is stimulating to the central nervous system, Dr. Khalsa suggests starting out with a low dose of about 40 mg. twice a day, and building up to 200 mg. daily, if you don’t feel overstimulated. 

 

 

 

 

 

5 Ways to get into the Zen of Caregiving

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purity of the zen massageI have caregiver burnout. I cared for my husband, who had Alzheimer’s disease, for 10 years. Before that I flew back and forth from Colorado to Florida whenever one of my parents had a health crisis (which was frequent). My daughter just had a baby, and I’d love to be there for her, but my mother has pneumonia and congestive heart failure. I am torn between helping my daughter and her beautiful, young family, and my elderly failing mother. I am flying to Florida for a few days and then back to Colorado. And I will probably be doing this again in the coming month. I tell myself, “you need to take care of yourself. You need to keep your head above water.” Easier said than done. But I learned a lot during the course of my husband’s illness. I know how important it is to meditate, do yoga, dance and eat and sleep well.

Caregiving is a huge challenge, and it’s very easy to let the responsibility of caring for an ill friend or relative become a yoke around one’s neck. But with practice and mindfulness it can turn into a spiritual practice. How?

  1. When you wake up in the morning let your first thought be, “I’m going to have a great day. It will be filled with joy and laughter, and I will maintain equanimity.” Be grateful for your ability to see, hear, walk, and serve your loved one. Other affirmations that you might like: I will remain calm and present throughout the day. I welcome peace, trust, and acceptance into my life. I’m feeling strong and healthy today. I am a kind, compassionate caregiver.
  2. Instead of reacting with anxiety or impatience to a stressful situation or annoying behavior such as constant complaining, asking the same question repeatedly, pacing up and down the hall, stop and breathe. Take a deep breath and let it out slowly. Do it again, and again. Now stop and ask yourself how you feel? Not too bad. Stretch your arms straight up towards the ceiling. Lower them and do it again, one at a time. Roll your head gently to the right and then to the left, and then slowly in a circle. Look to your right, center and then to the left. Take another deep breath and let it out slowly. Feel your body relax.
  3. Focus on the present. Instead of worrying about taking your loved one to a doctor’s appointment and anticipating how he or she will react or what news you will hear, put your attention on something beautiful—inside your home or out the window. If the sky is blue, appreciate its beauty. Listen to the birds singing and appreciate the miracle of their song. Look at a painting on the wall and really look at the colors, the brush strokes, and the image. Imagine the spark that inspired the artist during the creative process, and let it inspire you to get through the day while maintaining a positive outlook.
  4. Light a candle and have your care partner sit down next to you. Enjoy the glow, letting it calm your nerves. Match your breathing to your care partner’s and find your peace.
  5. Keep a journal. It’s a wonderful, easy way to get your concerns, fears, hopes, and dreams out without relying on your therapist or best friend. Use a writing prompt to get you going such as “I never thought. . . . It’s so hard to . .. “I’ll always remember . . .

These are just a few things that can ease the stress of caregiving. Have courage; find strength from the simple things.

Do you still need to floss?

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Teeth with dental floss for healthcare

Recently the Associated Press reported that there is very little scientific evidence backing the effectiveness of flossing. However, dentists agree that you absolutely should still floss. Here’s why: More than 500 different types of bacteria are found in dental plaque. Brushing removes most of the plaque from the surface of your teeth. But the plaque that hides in the hard-to-reach places, such as between your teeth and along your gum, can trigger an inflammatory response leading to gum disease (periodontal disease).

What is dental plaque?

Bacterial plaque is the principal cause of cavities and tartar. It is a thin, invisible film to the naked eye, which adheres firmly to the surface of teeth and gums. The bacteria in plaque develop by feeding on the residuals of food (especially the ones rich in sugar). These bacteria these bacteria then produce enzymes and acid substances that attack the enamel of the teeth, which gives rise to cavities. Eventually, dental plaque transforms into tartar and then into gum disease, which can degenerate into pyorrhea, a slow and relentless loss of teeth. This is how bacteria destroy the teeth.

Periodontal disease has been linked to diabetes, heart disease and Alzheimer’s disease.

Oral bacteria can migrate to distant sites in the body. Elderly and immuno-compromised patients, such as those suffering from cancer, diabetes or rheumatoid arthritis, may be especially vulnerable to systemic oral pathogens. Now researchers are asking if oral pathogens can also infect the brain with subsequent neuropathological consequences. Another theory is that pathogenic periodontal bacteria do not “infect” the brain but rather induce a systemic inflammatory response leading to injury of brain tissue.

Periodontal disease is also associated with weight loss and wasting, which might contribute to cognitive decline. Gum disease often results in tooth loss, which often leads to problems with chewing, swallowing and food selection. Individuals also poorly absorb nutrients from food when it is not chewed well. Evidence from several studies indicates deterioration in nutritional status in individuals missing teeth.

One study examined lifestyle factors of more than 100 pairs of identical twins. All of the pairs included one twin who had developed dementia and one who hadn’t. Because identical twins are genetically indistinguishable, the study involved only risk factors that could be modified to help protect against dementia.

Twins who had severe periodontal disease before they were 35 years old had a five-fold increase in risk of developing Alzheimer’s disease, the researchers found. Periodontal disease may be a marker for chronic exposure to disease that provokes an inflammatory response. Chronic inflammation can damage tissue, including the brain, which may contribute to the development of the disease. Based on the association with tooth loss, further investigation of inflammatory load as a risk factor for Alzheimer’s disease is warranted.

According to the U.S. Centers for Disease Control and Prevention, one out of every two American adults over the age of 30 has some form of gum disease. Flossing is a low-cost and low-risk way to prevent gum disease. Dentistry is definitely a medical profession that is attempting to decrease the number of patients it sees every year. With that said, despite what the Associated Press found in its research, almost every dentist in America will tell you to floss on. It’s a very easy way to prevent a host of other health problems.

 

10 Things to Remember if You Love a Person with Dementia

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Mother and daughter

Daughter caring for her mother

It’s sometimes hard to love a family member who has dementia or Alzheimer’s disease. People with dementia can be quarrelsome, uncooperative, negative, whiney, belligerent or combative. They might get their nights and days mixed up, pace the floor for hours, wring their hands non-stop, or cry like a baby. They might ask you the same question twenty times in a row, refuse to budge when you need to get them to an appointment, or refuse to eat what you’ve made for dinner.

When the going gets tough, it helps to remember that you love the person who resides inside that body that is tight and tense and inflamed from amyloid plaque that has strangled the neurons and disrupted the neurotransmitters that allow thoughts to flow and emotions to stay even. He or she is the same person you married, the same loving parent who nurtured and guided you, the same sibling you shared holidays and outings with, or the same friend who offered a should to cry on or who helping you move to a new home.

When you’re about to lose it, walk out, or hide in the closet, stop for a moment and remember at least one of these 10 things about the person you lovingly take care of.

People with dementia and Alzheimer’s often feel:

  1. Embarrassed when you say, “ I just told you . . ..” Instead of reminding them that they forgot what you told them a second ago rephrase it, breaking it down into a simple sentence . . . or completely change the subject.
  2. Fearful because they don’t see things spatially the same way we do. Their sense of space is distorted and their vision gets skewed, not because there is something physically wrong with their eyes. But rather, the brain interprets what the eyes see, and when the brain doesn’t work right our perception gets distorted. Two things you can do to help are to put extra lights in dark areas of the living quarters and remove throw rugs in order to reduce falls.
  3. Lonely because they can’t communicate well, or some of their friends have “jumped ship.” Set up times for family or friends to visit or take your loved one on an outing.
  4. Confused because they don’t understand why they can’t drive anymore, or why they can’t go for a walk alone, or why they can’t remember where they live or what their son’s or daughter’s name is.
  5. Angry because the keys to the car have been taken away, or because they get frustrated when they can’t express their feelings or thoughts.
  6. Sad because they can’t read a book or newspaper, or can’t manage to engage in their favorite hobby or sport.
  7. Anxious because they can’t move as fast or get dressed by themselves or put on their shoes easily. Or, because they hear sounds that are disturbing or are bothered by someone else’s behavior.
  8. Nervous because they have lost their sense of balance and feel unsteady on their feet. Or because they don’t like the feel of water on their skin and don’t want to bathe and don’t want to be forced.
  9. Frustrated because they can’t write a check, figure out how much tip to leave, or remember how to use the TV remote control.
  10. Paranoid because they think someone is stealing their money or prized possessions.

When all else fails, take a deep breath and put on some music. It almost always uplifts the spirit—for both the caregiver and the person being cared for.

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8 Ways to Eat Your Way to Healthy Aging

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It’s Healthy Aging Month and it’s a good time to ask yourself “what am I doing to stave off chronic illnesses such as cardiovascular and Alzheimer’s disease, arthritis, Parkinson’s, osteoporosis and other age-related diseases? How can I age gracefully?”

Senior African American Couple Drinking Orange Juice

 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Eliminate soft drinks; they increase your risk of insulin resistance and diabetes. Instead, drink plenty of water to hydrate your brain and body.
  6. A cup of Joe will do you good . . . just don’t overdo it and don’t add lots of cream of 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.
  7. If you can’t drink coffee, consider green tea. 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.
  8. 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.

Bon appetite!

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Antioxidants: Are they protective against dementia and stroke?

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The journal Neurology recently published a study indicating that antioxidants do not reduce stroke or dementia risk. This study contradicted what other studies have shown and I want to present the opposing viewpoint.

“These results are interesting because other studies have suggested that antioxidants may help protect against stroke and dementia,” said study author Elizabeth E. Devore, ScD, of Harvard Medical School in Boston and Erasmus Medical Center in Rotterdam, Netherlands. “It’s possible that individual antioxidants, or the main foods that contribute those antioxidants—rather than the total antioxidant level in the diet—contribute to the lower risk of dementia and stroke found in earlier studies.”

Devore add that “This differed from an Italian study that found the higher total antioxidant levels were associated with a lower risk of stroke, where the variation from coffee and tea was lower, and the contribution from alcoholic beverages, fruits and vegetables was higher.”

The study followed more than 5,000 participants aged 55 years and older who provided information about their diets. Devore pointed out that most (90%) of the difference in the antioxidant levels in people’s diets was due to how much tea or coffee they consumed.

Researchers from the University of Scranton found that coffee is the number one source of antioxidants in the US diet. Study leader, Joe Vinson, Ph.D., said “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.”

Sure, coffee offers some antioxidant protection. But you can get more bang for your buck with 5 to 7 servings of fruits and vegetables every day.

How many fruits and vegetables do you eat each day?

If you’re like most Americans, you’re probably not getting the recommended five to seven servings. Now more than ever we know why getting your greens, blues, reds, oranges and yellows is absolutely essential to good health and longevity.

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.

What are phytonutrients?

Phyto comes from the Greek word that means plant. Phytonutrients are the natural chemicals found in all plant foods—including grains, nuts and seeds—that help fine-tune all bodily functions and support our health. Phytonutrients contain potent antioxidants and other compounds that help slow down the aging process and prevent chronic diseases, including cardiovascular disease, diabetes and some cancers. On a day-to-day basis, phytonutrients help boost our immunity and support our overall well being, so we feel energized, uplifted and have a sparkle in our eyes.

How do phytonutrients reduce risk of disease?

  • Provide antioxidant protection
  • Support healthy immune response
  • Convert to vitamin A (from alpha- and beta-carotene)
  • Support healthy estrogen metabolism

Proven results

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.

Take for example the people of Okinawa, who live on an island between Japan and Taiwan. They 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.

Free radicals and antioxidants

You’ve heard the terms a million times, but what exactly are they?

Free radicals are dangerous, highly reactive, unstable molecules that produce oxidative stress or cellular damage throughout the body, and play a primary role in the aging process. It’s impossible to be alive and not have some free radical damage—because free radicals are produced by normal processes in the body (like the release of adrenaline), and from environmental sources such as ultraviolet radiation, tobacco smoke, food additives and other pollutants.

You’ve seen what happens to an apple that sits on the counter for too long. It turns brown, just like the rusty nail that has been exposed to sun and rain. These are examples of oxidation. Once free radicals are released they multiply geometrically in chain reactions causing oxidative damage, unless they are stopped by antioxidants.

Antioxidants are molecules that donate an electron to the free radical. The free radical stabilizes and stops wreaking havoc in the body. Vitamins C and E are well-known antioxidant vitamins, and phytonutrients exert antioxidant protection, as well.

It’s important to get a variety of phytonutrients

Every plant contains several types of phytonutrients. These phytonutrients work synergistically with each other and with the phytonutrients in other plants to produce the beneficial effects in your body. This is why it’s important to eat a varied diet containing fruits and vegetables of all colors of the rainbow. For example, scientists are discovering that if the only vegetable you ate for dinner was carrots, the amount of antioxidant protection you’d get, and your body’s ability to convert alpha-carotene to vitamin A would be far less than if you ate carrots and kale and broccoli at the same meal.

The Okinawans enjoy their tea. But they also include plenty of vegetables and fish in their diet, which is something that is making headlines right now in regard to the benefits of the Mediterranean diet.

 

 

 

 

 

References

  1. Elizabeth E. Devore, ScD., et al. “Total antioxidant capacity of the diet and major neurologic outcomes in older adults” Neurology Feb 20th, 2013. 10.1212/WNL.0b013e3182840c8

 

  1. Middleton LE, Yaffe K. Targets for the prevention of dementia. J Alzheimers Dis. 2010;20(3):915-24. doi: 10.3233/JAD-2010-091657.

 

  1. Willcox DC, Willcox BJ, Todoriki H, Suzuki M. The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load. J Am Coll Nutr. 2009 Aug;28 Suppl:500S-516S.

 

The 5 Most Important Antidotes to Premature Aging

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My friend works in a high-stress environment and has to deal with dozens of people of all ages and backgrounds on a daily basis. She is surprised how much older her clients look than their chronological age. There are several possible reasons for this but stress is the number ONE factor responsible for premature aging.

The particular population my friend works with has all kinds of problems, some of which could have been avoided, and some of which are due to bad choices they’ve made. Some of their problems are due to no fault of their own. But the bottom line is they are under considerable stress and stress takes a toll on all aspects of your life including sleep, immunity, and mental health and happiness.

Here are the 5 most important things you can do to relieve stress and prevent premature aging.

1. Meditate. Transcendental Meditation, in particular, calms the mind, reduces oxygen consumption, and allows the body to deeply relax, so that you’re able to face the challenges of the day with a clear mind and more flexibility. Instead of cursing the driver who cuts you off, a regular mediation practice can help you deal with everyday challenges without getting stressed out. Mediators often comment that stress rolls off them like water off a duck’s back.

2. Exercise as a stress reliever has been highly documented in scientific studies. It gets your heart pumping, supports healthy muscles, bones, and flexibility, helps release stress and tension in the body, and makes you feel good because it releases endorphins. Exercise also supports overall health and immunity.

3. Eat plenty of fruits and vegetable. Premature aging results from not getting the recommended daily intake of antioxidants. And I don’t mean in the form of nutritional supplements. If you regularly do not eat the 5-7 recommended servings of fruits and vegetables you will notice the effects, some of which are visible on your face. Brown spots, lines and wrinkles appear prematurely when our cells are being damaged by free radicals produced by the sun, polluted air, chemical laden water, fruits and vegetables, and cigarette smoke. Even worse, free radicals are the culprits in most modern-day diseases including rheumatoid arthritis, many cancers, heart disease and some eye conditions, such as cataracts and macular degeneration.

The good news is there is something you can do to slow down the aging process. Eat your fruits and vegetables because they are a rich source of the antioxidants you need to protect your cells from free radical damage. Go for color and variety.

4. Do not smoke—Not only does cigarette smoking take its toll on your lungs, but also it shows up as lines and wrinkles on your face. Those premature wrinkles show up other places, as well, like on your inner arms. The nicotine in cigarettes causes the narrowing of the blood vessels in the outermost layers of your skin. Blood flow is restricted, which means your skin doesn’t get the oxygen and other nutrients it needs to stay supple and healthy. There are more than 4,000 chemicals in tobacco smoke that hinder collagen and elastin production. These are the fibers that make your skin smooth and supple. Additionally, smokers usually purse their lips when inhaling and squint their eyes to avoid smoke getting in their eyes. Both of these habits contribute to premature wrinkling, and all of the above contribute to sagging skin. The remedy? Don’t smoke!

5. Sleep tight. There is no substitute for a good nights’ sleep. Most of us require 7 to 8 hours of sleep every night to perform our best. Adequate sleep repairs your body, sharpens your mind and stabilizes emotions. Lack of sleep triggers the body to increase production of cortisol, which makes it harder to fall asleep and stay in a deep sleep because on some level your body and brain think they need to stay alert for danger. Added to that, increased cortiosol production leads to weight gain.

The adrenals increase gluconeogenesis, which provides the body with glucose from protein, rather than carbohydrates.  This decreases serotonin and melatonin, which results in poor sleep and leads to food cravings for carbohydrate-rich foods in order to uplift mood, which releases more serotonin and insulin. This leads to more stress and insulin production to regulate glucose, which may lead to fat storage, weight gain and insulin resistance. It becomes a vicious cycle. (Raäikkonen, 2007)

Insufficient sleep is also associated with lower levels of leptin, a hormone that alerts the brain that it has enough food, as well as higher levels of ghrelin, a biochemical that stimulates appetite. Consequently, poor sleep may result in food cravings. (Healthy Sleep, http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk)

So if you want to slow down your aging, and look younger than you are, include the following in your daily health regimen:

1)    Exercise

2)    Meditation

3)    Antioxidants

4)    Regular, restful sleep

5)    And Don’t Smoke!

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