Consumers must demand that dementia-care providers adapt their techniques to reflect new scientific findings -- meanwhile, we must rely on ourselves to care for our own brain health. The Alzheimer's Association offers this list of tips that may reduce the risk of cognitive decline.
The Alzheimer's Association advises us to: 1. Break a sweat. Engage in regular cardiovascular exercise that elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline. 2. Hit the books. Formal education in any stage of life will help reduce your risk of cognitive decline and dementia. For example, take a class at a local college, community center or online. 3. Butt out. Evidence shows that smoking increases risk of cognitive decline. Quitting smoking can reduce that risk to levels comparable to those who have not smoked. 4. Follow your heart. Evidence shows that risk factors for cardiovascular disease and stroke – obesity, high blood pressure and diabetes – negatively impact your cognitive health. Take care of your heart, and your brain just might follow. 5. Heads up! Brain injury can raise your risk of cognitive decline and dementia. Wear a seat belt, use a helmet when playing contact sports or riding a bike, and take steps to prevent falls. 6. Fuel up right. Eat a healthy and balanced diet that is lower in fat and higher in vegetables and fruit to help reduce the risk of cognitive decline. Although research on diet and cognitive function is limited, certain diets, including Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to risk reduction. 7. Catch some Zzz’s. Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking. 8. Take care of your mental health. Some studies link a history of depression with increased risk of cognitive decline, so seek medical treatment if you have symptoms of depression, anxiety or other mental health concerns. Also, try to manage stress. 9. Buddy up. Staying socially engaged may support brain health. Pursue social activities that are meaningful to you. Find ways to be part of your local community – if you love animals, consider volunteering at a local shelter. If you enjoy singing, join a local choir or help at an afterschool program. Or, just share activities with friends and family. 10. Stump yourself. Challenge and activate your mind. Build a piece of furniture. Complete a jigsaw puzzle. Do something artistic. Play games, such as bridge, that make you think strategically. Challenging your mind may have short and long-term benefits for your brain. Good luck, friends, and take care! Please call me if you'd like to talk about these strategies and more.
0 Comments
As baby boomers age and our elderly population increases, I am helping more and more families find assisted living for loved ones living with cognitive impairment. With them in mind, and in honor of Older Americans’ Month, I’m sharing news for enhancing brain fitness. A brilliant team of researchers recently published a report in Alzheimer's & Dementia (Journal of the Alzheimer's Association) documenting a specific diet that could significantly lower the risk of developing Alzheimer's disease, even if the diet is not meticulously followed. Here’s the new brain diet:
Nutritional epidemiologist Martha Clare Morris, PhD, and colleagues developed this cleverly acronymed dining program, dubbed the MIND diet. MIND stands for ”Mediterranean-DASH Intervention for Neurodegenerative Delay" (and DASH stands for Dietary Approaches to Stop Hypertension, found to reduce risk of cardiovascular problems that lead to heart attacks and strokes.) The MIND diet encompasses 10 "brain-healthy food groups" -- green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine -- and 5 UNHEALTHY groups: red meats; butter and stick margarine; cheese (darn it!), pastries and sweets (sigh), and fried or fast food. We're told to limit unhealthy foods to less than 1 tablespoon of butter per day, and less than 1 serving each PER WEEK of cheese, fried food, and/or fast food. (Limiting cheese is going to be tough for me, I adore smoked mozzarella.) But here's my motivation: the study showed that this diet lowered the risk of Alzheimer’s by as much as 53 percent in participants who adhered rigorously to the diet, and by about 35 percent in those who followed it moderately well. "With late-onset Alzheimer’s, genetic risk factors are a small piece of the picture," Dr. Morris said, pointing out that past studies suggest that what we eat may play a significant role in determining who gets Alzheimer's and who doesn't. The study enlisted nearly a thousand volunteers already participating in the ongoing Rush Memory and Aging Project, which began in 1997. Dr. Morris said, “The results need to be confirmed by other investigators in different populations and also through randomized trials,” emphasizing that is the best way to establish a cause-and-effect relationship between the MIND diet and reductions in the incidence of Alzheimer's disease. That said, her team’s study showed that the longer a person eats the MIND diet, the less risk that person will have of developing Alzheimer’s disease. As is the case with health-related habits, Dr. Morris said, "You'll be healthier if you've been doing the right thing for a long time.” Meditation is good for the gray matter“Mindfulness” is a buzzword these days. Media pundits are chanting in unison about the beneficial effects of meditation. Makes sense that researchers are exploring the impact of meditation on people who have been doing it regularly and frequently for years.
Scientists at UCLA’s Brain Mapping Center recently compared 50 people who had mediated for years with 50 who didn’t. People in both groups showed a loss of gray matter as they aged. Among those who meditated, the volume of gray matter did not decline as much as the ones who didn’t meditate. The gray matter is the tissue that’s packed with neurons. Researchers were surprised by the magnitude of the difference: a widespread effect of meditation that encompassed regions throughout the entire brain. Each group in the study was made up of 28 men and 22 women ranging in age from 24 to 77. Those who meditated had been doing so for four to 46 years, with an average of 20 years. Although the findings suggest a loss of brain tissue with increasing age regardless of meditation practice— they also suggest that large parts of the gray matter in the brains of those who meditated seemed to be better preserved. The researchers caution that they cannot draw a direct, causal connection between meditation and preserving gray matter in the brain. Genetic brain differences and other factors (such as diet and exercise routines) may affect those who were studied. “Still, our results are promising,” UCLA neurologist Dr. Eileen Luders said. “Accumulating scientific evidence that meditation has brain-altering capabilities might ultimately allow for an effective translation from research to practice.” Original Research: “Forever Young(er): potential age-defying effects of long-term meditation on gray matter atrophy” by Eileen Luders, Nicolas Cherbuin and Florian Kurth in Frontiers in Psychology, January 21, 2015. “Physically and socially, the dining room can be seen as a microcosm of the larger environment,” writes J. Kevin Eckert in his book, Inside Assisted Living: The Search for Home. “Meals organize the day for residents and staff members, in part because of the amount of time involved in all aspects of dining.” Given the pleasure, health, and fellowship associated with eating, your evaluation of an assisted-living community isn’t complete until you’ve experienced the dining room. Besides, people considering the move to assisted living often fear loss of control. When you can’t control every aspect of your daily life, the process of choosing when and what to eat becomes a highly valued human right. News flash! Food is good at East Bay assisted-living communities Makes sense, right? Berkeley and Oakland boast a rep as “foodie” destinations. Our senior living places offer skilled cooks who love whipping up delicious dishes. Our high-end communities use fresh, seasonal ingredients, serving foods of many cuisines made from scratch. Consumer demand for greater variety and quality of foods, combined with growing emphasis on autonomy, have resulted in full-service dining programs that deliver diverse, nutritionally balanced menus, 2-3 choices of popular entrees and side dishes, and healthy snacks and drinks available day and night. Everything but the Kitchen Sink? Some assisted living apartments have updated kitchenettes with dorm-room half-size fridges, microwave or convection oven, and deep sinks, but lack a stovetop or much counter space. But from what I hear, most residents prefer to eat in the dining room. In many East Bay board and care homes, the dining room is a cozy common space adjacent to an upgraded kitchen, where cooks customize each meal for each resident. Most board-and-care residents need special and/or pureed diets so individual attention is vital. It’s important to know the quality of the ingredients so ask during your evaluation visit. The other day, I visited an El Sobrante assisted-living home where the chef was fixing a meal of fried quail eggs with chorizo in a contemporary suburban kitchen. Then I dropped by a Richmond home where lunch was sizzling rice soup and beef chow fun served in a large commercial-style kitchen. All the big national assisted-living companies have shifted to using fresh, not frozen, ingredients, from local sources when possible. Some major providers even send their chefs to culinary institute training and competitions. They regularly switch up their menus. All East Bay assisted-living kitchens offer low-sodium and diabetic choices, among other dietary needs, such as vegetarian or gluten-free. Individual menus at group homes also more easily can cater to specific international, regional, and cultural preferences. Corporate foodies take command Some assisted-living places contract meal prep and service to large food-service and dining management firms that specifically cater to residential-care communities and nursing facilities, such as Unidine, which emphasizes sustainability and culinary excellence. Yes, it’s institutional food. But the institution has been taken over by corporate foodies. In a 2011 report, “Dining Programs in Senior Communities Require a Fresh Approach,” Unidine describes its philosophy as “a more natural approach… fresh, high quality ingredients and … preparation techniques that preserve nutrition, flavor, texture and visual appeal. “As a result, seniors find their dining experience more enjoyable and increase their intake of nutrient‐rich food,” the Unidine report continues. “Residents receive their daily calories, protein, vitamins, minerals and fiber without – or with only minimal – use of supplements, diuretics and medication to support regularity.” Food and dining trends in East Bay Senior Living
Dining programs at high-end communities MUST offer premium menus that justify the costs of living there. And regardless of assisted-living costs, residents should expect meals that are pleasing, nourishing, and comforting. Make sure your assisted-living evaluation visits involve dining -- at least ask for a menu! Our guided tours of assisted-living dining rooms can include a meal. On the house. Email Linda -at- EldersTogether -dot- com I'll make reservations. "Food, as well as mealtime memories, intrinsically links individuals to memories of home” |
AuthorLinda Jacobson, Eldercare Consumer Advocate & Technologist • Guide to assisted living communities • tech educator • neuroscience enthusiast Archives
September 2019
CategoriesAll Alternate Therapies Consumer Concerns Culture & Lifestyle Dementia Care Diet & Nutrition Health & Wellness Technologies For Better Aging |
Web Hosting by iPage