Archives April 2017

By Meredith Kimple

While some of us pursue healthier choices for a fit physique, many of us are also concerned with keeping our bodies functioning at their best. A part of this maintenance should include eating foods that support our brain health.

In our youth, we are blessed with excellent cognitive function naturally, but as we age, we must actively bolster the brain’s faculties to maintain sharpness. Certain foods have been linked to memory improvement and are beneficial to our body’s overall wellness; by adding them to our diet, we may be able to stave off cognitive decline and preserve our mental health well into old age.

So, what are these exotic miracle foods?

It may disappoint you to learn that they are things you already eat! And even if you don’t eat them now, they are easily obtained:

1. Blueberries

There have been a number of studies that show the positive effect these little berries have on cognitive function. Blueberries are full of compounds called anthocyanins, which promote anti-inflammation in the body; research suggests that blueberries help boost neural signaling in the brain and may even improve short-term memory loss.

And the best part is, they can be added to just about anything. Put them on your morning cereal or oatmeal, add them to salads and smoothies, or just grab a handful for a refreshing afternoon snack.

2. Fish

A study at the University of Pittsburgh found that participants who ate baked or broiled fish at least once a week had brains with a larger volume in the areas associated with memory. Omega-3 fatty acids are prevalent in oily fish, like salmon, and have been found to aid in the memory of facts and object recognition. Omega-3 is also great for heart health, so incorporating fish into your diet can bring twice the benefits.

Fresh fish that is baked or broiled is preferable to fried, but try swapping out a meat dish for fish at least once a week.

3. Walnuts

These meaty nuts even resemble a human brain! Packed with Vitamin E, they may help slow or prevent cognitive decline. A UCLA study found that adults who ate walnuts showed consistently greater cognitive function than those who did not, regardless of ethnicity, gender, and age. While more research is needed to verify those results, walnuts are a great source for healthy fat, and like salmon, contain Omega-3, making them beneficial for heart health as well.

4. Leafy Greens

Bad news for those of us who loathe spinach.

Whether it’s kale, spinach, or collards, leafy greens are bursting with nutrients like Vitamin K and beta-carotene that help slow cognitive decline. A recent study showed that eating as few as two servings of leafy greens a day gave participants the cognitive function of someone 10 years younger, compared to those participants who ate none.

And if you have a real aversion to your greens, never fear. These powerful nutrients can also be found in brightly colored fruits and vegetables! Still, trying to add more greens to your meals is highly recommended.

5. Green Tea

We know that green tea is full of antioxidants, but recently a university in China conducted a study to show that it may in fact be beneficial for spatial learning and memory too. Green tea contains an antioxidant called ECCG (epigallocatechin-3 gallate) that produces highly adaptive neural progenitor cells. This cell production seems to improve both impaired spatial memory and object recognition. Green tea may therefore be helpful in slowing or even improving aspects of cognitive degeneration.

Brewed green tea has stronger properties than canned or bottled, and is very easy to find. If you’re someone who drinks coffee or black tea frequently, try swapping it out for green tea from time to time. It will give you energy while helping you preserve cognitive function.

6. Eggs

Eggs have long been dubbed “brain food.” They contain a large amount of choline, a nutrient that aids in the communication between cells in the brain and the body. Choline can help to preserve brain chemistry as the body ages, which can protect against cognitive decline.

Vegetable omelets are a great way to incorporate multiple brain foods into one simple dish.

These are just a handful of the foods that can provide our brains with some protection against cognitive decline; other foods that can promote healthy cognitive aging include tomatoes, broccoli, avocados, and dark chocolate.

Planning meals in advance and having these foods handy can ensure that we eat in a way that is not just beneficial to our bodies, but to our minds. And these are not recommended to seniors only; there is some evidence that the longer we eat brain-healthy foods, the stronger our guard against cognitive decline. By incorporating these nutrients into our diets, we and our older loved ones can take an active role in maintaining our cognitive function for as long as possible.

None of the foods in this list are miracle workers, and none are foolproof drugs that can guarantee protection. Research has yet to provide answers that can satisfy all of our questions, but it confirms what has been previously theorized; it is no coincidence that many of the foods that are beneficial to our brains are also good for our hearts, and for our overall health.

So as we enter a new year, consider adding these brain-empowering foods to your diet, rather than focusing only on what you can remove.

By Meredith Kimple

One of the first posts I wrote for this blog focused on insomnia in the elderly; an inability to sleep at night is often misunderstood as a normal part of aging. Our senior parents and grandparents who seem to fall asleep any time they sit down, regardless of time or place, are not necessarily tired because they are advanced in age. There are a number of factors that may contribute to their fatigue, ranging from a disrupted circadian rhythm to sleep apnea.

Insomnia is not the first thing that comes to mind when we consider senior health issues, but it can still have a critical impact on an older person’s overall wellness. We might be more likely to associate widespread, well-known conditions with senior health; heart disease, adult-onset diabetes, hearing loss, dementia, and impaired mobility in the elderly may be some that first come to mind.

But how many of us think of depression?

Depression is a medical condition that most of us are familiar with, but despite the great strides we have made in the de-stigmatization of mental illness, the mental health of the elderly may be easy to overlook. That is not meant to imply carelessness on the part of loved ones or caregivers; depression presents differently in seniors than it does in younger individuals, so the symptoms can be more difficult to spot.

Because aging brings with it an abundance of changes in health, ability, and independence, an older person’s depression is often misconstrued as a natural reaction to life’s vicissitudes.

So how can we determine if our senior loved ones are suffering from depression?

The following are some of the more common symptoms:

• Persistent feelings of guilt, worthlessness, and hopelessness
• Strong feelings of anxiety and emptiness
• Loss of interest in favorite activities
• Increased irritability and restlessness
• Difficulty concentrating and making decisions
• Insomnia or oversleeping
• Involuntary weight gain or loss
• Aches, cramps, and physical pains that persist
• Thoughts of suicide or self-harm**

An elderly person dealing with depression may not show all of these symptoms, but if they show any combination from the list for at least two weeks straight, then they should see a doctor. Pay attention to the duration of the symptoms; we all have days where we’re sad, or feel hopeless and empty, but someone who has depression will feel that way for weeks and months at a time.

There are certain factors that increase an older person’s risk of developing depression. For example, women are more likely to have depression than men. Seniors who do not have a significant other are more at risk than those who are married or dating. Those who have a disability, chronic illness, or brain disease are more likely to have depression than an otherwise “healthy” senior. And of course, social isolation and the experience of stressful life events (such as a divorce, or the loss of a spouse) can increase a senior’s risk. A family history of depression should also be considered, as well as prior suicide attempts or episodes of self-harm.

Helping a senior loved one receive the treatment they need may prove challenging, but it is vital that they do for the sake of not only their mental health, but their overall health as well. Depression can have a negative impact on a senior’s ability to rehabilitate after an injury or surgery, and is associated with a greater risk of death from cardiac disease and other chronic illnesses. Mental health is important in its own right, but it has an enormous influence on physical health in that it can determine one’s ability to recover from trauma. Depression can render an elderly person even more vulnerable, so seeking treatment immediately is crucial.

Luckily, depression can be treated using a variety of methods:

1. Use of Antidepressants.

Taking antidepressants is often an effective way to treat depression. Because an older body may take longer to process the medication and cannot handle a high dosage, results will not be instantaneous. It is important that once they start taking an antidepressant, they don’t stop without consulting their doctor; it may take weeks or months for the medication to make a difference, so a lot of patience is required. While this method is usually effective, there are some drawbacks. Certain side effects and the long-term cost may lead to an older patient refusing to take the medication; additionally, interactions with other drugs can impair the effectiveness of the antidepressant.

Talking with a professional can be helpful in treating depression. Psychotherapy can aid the patient in changing their negative thought patterns and habits, as well as helping them work through stressful situations in a healthy way. This method can be as effective as taking antidepressants, and is a good alternative if an older person cannot add another medication to their regimen. Of course, if medication is necessary, supplementing with psychotherapy can strengthen a senior’s treatment plan. Psychotherapy can provide insight into one’s relationships and feelings, as well as coping mechanisms to help with future distress.

3. Alternative, Complementary Therapies.

While they are not a substitute for medical intervention, activities like yoga, daily walking, and other physical exercises may help to relieve some people’s depression. Physical activity can improve one’s mood, and is a great way to focus the mind and body. Their doctor should be consulted before additional exercise is added to their daily routine.

Though depression is common in the elderly population, it often goes undiagnosed. There is still to this day a stigma that accompanies mental illness, and for the older generations this is especially pronounced. They may perceive depression as a weakness, personal failure, or a burden on others; for seniors who are not familiar with the symptoms of the condition or who have never known someone with depression, it may be difficult to acknowledge what they are suffering from, or to acknowledge that they are suffering at all. They may perceive their thoughts and feelings as “normal” and try to carry on through the pain because they don’t want to worry their friends and family.

We must be their support system.

They may not be willing to discuss how they feel with us, but we can let them know that we are there for them. We can encourage them to see a doctor who can start them on an appropriate treatment, and help them keep track of appointments. We can assure them that they are not alone, and that while what they are feeling is not abnormal, they deserve to feel better. Include them in your activities, and help them get involved in classes, exercise groups, or community service.

Let them know that you love them, and often.

Our society is cultivating a greater awareness of the importance of mental health in maintaining a healthy lifestyle, and people are more willing than ever to be candid about their experiences with mental illness. However, depression is still frequently overlooked in the elderly. As their family and friends, we must be vigilant; do not take mentions of self-harm or suicide lightly. Help them pursue treatment, and offer them your support as they begin their healing process.

Depression is not a normal part of aging, but aging brings a host of new challenges that not everyone can easily adjust to. It is of the utmost importance that we help our older loved ones live lives that are emotionally healthy and fulfilling.

Here is a great article by Sam Ferris on Houzz about modifications to the bathroom for seamless transitioning into later years:

https://www.houzz.com/ideabooks/60576589/list/11-ways-to-age-proof-your-bathroom .

Check it out!

By Meredith Kimple

How many times do we get teased for a little snoring at night?

While all snoring has the potential to annoy those around us, some snoring might be indicative of sleep apnea. This chronic, but treatable, condition impairs an individual’s ability to breathe regularly while asleep, either via an obstruction in the upper airway (obstructive sleep apnea) or as a result of the brain failing to trigger a breath (central sleep apnea).

Despite sleep apnea’s presence across all age groups, it is especially prevalent among seniors. As we age, our throat muscles and tissue are more relaxed, so that when we sleep our airway can become obstructed; being overweight can also increase our risk of developing the condition. At best, sleep apnea’s effects on the senior body are limited to daytime sleepiness and an increased difficulty concentrating. At worst, the body’s inability to breathe while sleeping can be fatal.

But there may be another risk for seniors who have sleep apnea.

Two studies have linked sleep apnea with early onset cognitive impairment in the elderly. The Journal of the American Medical Association published a study that observed the relationship between sleep apnea and cognitive impairment in approximately 300 healthy, elderly women over a span of five years. None of these women had any memory problems prior to the start of the study, but a third suffered from sleep apnea, averaging 15 instances of breathlessness per hour. At the end of the study, more than a third of the women had developed dementia or were experiencing memory troubles. The participants who had sleep apnea made up 44 percent of the women who developed cognitive impairments, while those who did not made up only 31 percent.

The researchers concluded that, even considering other factors like weight and age, sleep apnea had the greatest impact on the results of the study. The connection between the two conditions has to do with the blood oxygen levels of each participant; the episodes of breathlessness caused by sleep apnea cut off the oxygen supply to the brain, which, when occurring multiple times an hour over many years, can impair a senior’s cognitive function. Those participants who had low blood oxygen levels because of sleep apnea were more likely to develop dementia.

Another study published in Neurology shows evidence that the breathing disruptions of sleep apnea can have a massive impact on seniors’ cognitive health. Dr. Ricardo Osorio, of NYU’s Center for Brain Health, and his colleagues observed a group of 2,000 individuals aged 55 to 75, ranging from those who were cognitively normal to those who had Alzheimer’s disease. The participants were questioned about their snoring and sleep apnea, and then bi-annually over the next two to three years, they returned to monitor any cognitive changes.

The majority of participants who reported having sleep apnea developed mild cognitive impairments, and more astonishingly, their symptoms emerged 12 years earlier than in those who don’t suffer from respiratory disruptions at night. Dr. Osorio noted that those who were treating their sleep apnea with a CPAP machine seemed to experience cognitive decline at around the same age as those who do not have the condition.

It goes without saying that more research is needed to cement the link between sleep apnea and impaired cognitive function, but given the positive correlation evident in the aforementioned studies, recognizing and treating the condition as soon as possible can’t be a bad idea.

If you or a senior loved one snores at night, how can you determine whether or not it really is sleep apnea?

The following are some of the more common symptoms:

• Loud snoring, particularly when lying on their back
• A long pause in breathing, anywhere from a few seconds to over a minute, followed by choking or gasping
• Daytime grogginess
• Difficulty concentrating and remembering
• Waking up with a headache and / or dry mouth
• Sharp mood swings and heightened irritability

But the only way to know for sure is to have a sleep study done at a hospital or clinic. That said, you could always monitor an older loved one by recording their snoring at night; this way you can listen for any irregular breathing.

There’s also a smartphone app in development that can monitor the breathing of a person with sleep apnea.

Once your loved one has been diagnosed with sleep apnea, there are a variety of treatments by which to manage it. The most common method is to use a CPAP machine, a mask connected to an apparatus that helps maintain regular breathing throughout the night. Wearing a mask may be uncomfortable or difficult to put on at first, but it’s important to help them with these adjustments to ensure that they receive the treatment they need.

If you do notice the above signs in an older loved one, it’s very important that you talk with them. Those who have sleep apnea often are totally unaware that they snore and stop breathing while they’re asleep, so it’s crucial that you inform them and encourage them to talk to their physician. Sleep apnea may have a significant impact on seniors’ cognitive functioning and overall health, but luckily it’s easily treated.