Foods That Could Improve Memory

“Food for thought” is more than just a catchy phrase. Specific foods can actually improve your memory, prevent brain disease, and lessen the effects of conditions such as Alzheimer’s disease. Many people are living with chronic “brain fog” caused by diet and other factors, Dr. Tanzi says.

“Once you get away from the processed junk foods and eat a healthy diet that’s high in fiber and antioxidants, you will suddenly feel more alert, aware, and focused, with cognitive function at a higher level.”

Specifically, Dr. Tanzi recommends these categories of foods that prevent dementia and other cognitive decline:

• Eggs: Eggs are high in choline, which supports brain function. Dr. Tanzi recommends eating eggs at least once or twice a week.
• Fatty fish: Fatty fish is high in omega-3 fatty acids, particularly docosahexaenoic acid (DHA), excellent for brain function. Good choices are cod, pollock, and salmon.
• A lavish spread of fruits and nuts.
• Fruits: Fruits reduce inflammation and control blood pressure — both of which boost overall health and brain health. Dr. Tanzi specifically recommends berries, oranges, avocado, black currants, and strawberries. You can also reap benefits from unsweetened fruit juices such as pomegranate juice.
• Nuts: All nuts have benefits for the brain, but walnuts contain omega-3 and alpha-linolenic acid. If you’re watching fat intake, try lower-fat options, such as almonds rather than cashews, Tanzi suggests. Baruka nuts (baru nuts) are also a good choice because they are low in fat and high in antioxidants. If you’re controlling sodium, eat unsalted varieties, or mix unsalted with salted to reduce overall sodium.
• Bowl of edamame
• Soy products: Soy products contain polyphenols and antioxidants, both beneficial for the brain. They are safe and healthy when consumed once or twice a week. Dr. Tanzi recommends edamame and tofu.
• Vegetables: Vegetables offer lots of fiber, antioxidants, and flavonoids, all good for your brain. Dr. Tanzi calls out green leafy veggies such as kale, spinach, broccoli, bok choy, cauliflower, and arugula, along with mushrooms and peppers. Beets are another brain power vegetable, but they should be used with caution in people with kidney stones.
• Whole grains: Carbohydrates give brain cells the energy they need. Opt for whole grains such as whole wheat bread, whole wheat pasta, brown rice, and oatmeal.

When reaching for a beverage or treat, consider:

• Coffee and tea (including green tea)
• Dark chocolate that’s not too sweet (about 70% cacao)
• Olive oil
• Red wine
• Seeds, particularly pumpkin, sunflower, flax, and chia

Dr. Tanzi also recommends limiting potentially inflammatory foods such as red meat, chicken, and fish and high-sugar processed foods such as soda and refined carbs. Too much salt and saturated fat can cause inflammation, leading to brain fog and cognitive decline and increasing your risk for other conditions.

SHIELD against memory loss

Diet is part of a set of strategies to protect brain health and enhance function. Dr. Tanzi uses the acronym SHIELD to help remember the most important ways to enhance memory.

S: Sleep

H: Handle stress

I: Interact with others

E: Exercise

L: Learn new things

D: Diet

The most effective way to get nutrients for brain health is through foods, rather than supplements. Although some supplements might help, they generally don’t have clinical data and evidence showing their effectiveness. Source

Thinking About Your Risk for Alzheimer’s Disease? Five Questions To Consider

Ask yourself the five questions below to help understand your risk factors for developing Alzheimer’s disease.

How old are you?

Age is the biggest known risk factor for Alzheimer’s. Most people with Alzheimer’s develop the disease when they are 65 or older, with less than 10% of cases occurring before then. As a person ages past 65, their risk of Alzheimer’s increases. About one in 13 people age 65 to 84 and one in three people 85 and older are living with Alzheimer’s.

Does Alzheimer's run in your family?

Family history is also an important risk factor. People with a parent or sibling diagnosed with Alzheimer’s have a higher risk of developing the disease than those who don’t have family members with the disease. Families can have many things in common, including their genes, environment, and lifestyle, that all may play a role. For example, lifestyle habits such as diet and exercise, which can be influenced by family, can affect overall health and increase risk for Alzheimer’s. Importantly, not everyone with a history of Alzheimer’s in their family will develop the disease and vice versa — not everyone who develops Alzheimer’s has a family history of the disease.

What's your lifestyle?

There are some risk factors, like age, that you cannot change. However, there may be ways to promote better brain health and reduce your risk of Alzheimer’s by addressing certain lifestyle factors, including:

• Unmanaged chronic health issues, such as high blood pressure or hearing loss
• Physical inactivity
• Unhealthy diet
• Alcohol misuse
• Smoking
• Not getting enough sleep or not sleeping well
• Social isolation
• Lack of mental stimulation

Researchers cannot yet say for certain whether making positive changes in these areas can prevent dementia, but doing so is beneficial to living a healthier lifestyle overall.

What medical conditions do you have?

Having certain medical conditions may increase your risk of developing Alzheimer’s. For example, cardiovascular disease, which includes conditions such as heart disease, stroke, and coronary artery disease, affects the heart and blood vessels and has been linked to Alzheimer’s.

Several risk factors associated with developing cardiovascular disease are also associated with Alzheimer’s. For example, studies have shown that managing high blood pressure reduces the risk of mild cognitive impairment and the risk of dementia. Specifically, one large clinical trial showed that lowering systolic blood pressure to below 120 mmHg reduced the risk of mild cognitive impairment, and a review of observational studies showed that managing high blood pressure with medication reduced the risk of dementia compared to people with high blood pressure who didn’t take medication. 

Getting recommended health screenings and regularly checking in with a health care provider can help you learn about and manage medical conditions. Treat high blood pressure with healthy lifestyle changes and medications if prescribed by your doctor. Protect your ears from loud sounds and use hearing restorative devices, such as hearing aids, if needed. Make healthy food choices and get regular exercise to maintain a healthy weight. Source

Signs of a Stroke and What To Do

A stroke is a frightening prospect, but it can happen to anyone at any time. As we prioritize our health, it is always smart to remain aware of potential warning signs and to keep preventative strategies in mind if these signs arise.

What is a stroke?

A stroke, or “brain attack,” occurs when blood flow to the brain is disrupted or stopped altogether. This is a very serious situation, since the brain needs a constant supply of nutrients to function, and brain cells begin to die after just a few minutes without blood flow. A stroke may impair your ability to move, speak, think, manage emotions, and control bodily functions.

What are the Different Types of Strokes?

There are 2 main types of strokes:

1.) Ischemic Strokes occur when a blood clot or plaque buildup blocks or narrows a blood vessel, reducing blood flow to a specific part of the brain. This causes brain cells in that area to become deprived of oxygen and nutrients, leading to damage or death of those cells. Ischemic strokes account for the majority of stroke cases (about 85-90%).

2.) Hemorrhagic Strokes occur when a blood vessel in the brain ruptures and causes bleeding into the surrounding brain tissue. The accumulation of blood puts pressure on the brain and often damages or destroys brain cells. Hemorrhagic strokes account for a smaller percentage of strokes but are generally more severe and life-threatening. 

There are several risk factors for a stroke. Many are unavoidable, such as the ones below: 

• Age: Those who are older have a higher risk of stroke. For each decade after age 55, one’s chance of having a stroke more than doubles.
• Race: African Americans are generally at a higher risk of stroke compared to Caucasians and Asians.
• History of prior stroke: Having already had a stroke significantly increases one’s risk of having another.
• Genetics: The chance of a stroke is greater in those with a family history of strokes. 

However, many risk factors can be changed, treated, or medically managed, such as the following:

• High blood pressure: A blood pressure of 140/90 or higher can damage the arteries that supply blood to the brain.
• Heart disease: Heart disease is among the most important risk factors for a stroke and a major cause of death among survivors of a stroke.
• Diabetes: Those with diabetes have a greater risk of stroke than those without.
• Smoking: Smoking nearly doubles one’s risk for an ischemic stroke, which is the most common type of stroke.
• Alcohol consumption: More than two drinks per day raises one’s blood pressure, increasing the risk of a stroke. Binge drinking also greatly increases the chance of having a stroke, and should be avoided.
• Birth-control pills: Oral contraceptives containing estrogen may slightly increase the risk of stroke.  
• High red blood cell count: A high number of red blood cells thickens the blood and makes clots more likely.
• High cholesterol levels: High cholesterol levels can contribute to atherosclerosis, a hardening of the arteries due to plaque, which can decrease or cut blood flow to the brain.
• Lack of exercise: A regular exercise routine is always a good thing to have to manage the risk of stroke as well as overall health. 
• Obesity: Each unit increase in body mass index (BMI) increases the risk of stroke by 5%. 
• Abnormal heart rhythm: Having an irregular heartbeat, or (atrial fibrillation), is the most powerful and treatable heart risk factor for a stroke.

Signs and Symptoms of a Stroke

Several cues indicate that you may be having a stroke. Be aware of the ones below, as every moment counts when it comes to fast treatment.

• Sudden numbness or weakness in the face, arm, or leg (especially on one side of the body): If you believe you may be experiencing numbness or weakness in one side of your face/body, try smiling. If one side of your face droops, this may be a bad sign. Next, try raising both arms. If one arm drifts downward, this too may be a bad sign, and you should contact your primary care doctor immediately.
• Sudden confusion, trouble speaking, or difficulty understanding speech: To assess this, repeat a simple phrase, such as “The sky is blue.” If your speech comes out slurred or abnormal, this may be a sign you had a stroke.
• Sudden difficulty seeing in one or both eyes. 
• Sudden loss of balance/coordination or dizziness.
• Severe headache of unknown origin.

A good way to remember the signs of a stroke is through the acronym FAST: 

F – Face drooping

A – Arm weakness

S – Speech difficulty

T – Time to call 9-1-1

If your stroke symptoms go away after a few minutes, you may still not be in the clear. This may be an indication that you’ve had a Transient Ischemic Attack (TIA), also called a “mini-stroke.” Although brief, a TIA is a sign of a serious condition and requires medical attention (just like a major stroke does)

What To Do During a Stroke

If you or someone you know shows any of the signs above, call 9-1-1 immediately.  

Emergency treatment after a stroke may include the following:

• Clot-busting medicines: Medicines like thrombolytics or fibrinolytics dissolve the blood clots that cause an ischemic stroke and help reduce the damage to brain cells caused by the stroke. They should be given within 3 hours of a stroke occurring.
• Medicines to reduce brain swelling: Special types of IV fluids can be used to help reduce or control swelling in the brain. 
• Neuroprotective medicines: These medicines help to further protect the brain from damage and lack of oxygen.
• Life support measures: These include ventilators (which help with breathing) and IV fluids.
• Craniotomy: This is a type of brain surgery done to remove blood clots, relieve pressure, or repair bleeding in the brain.

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Tips for Fall Prevention Inside the Home

As many seniors spend the majority of their time inside their home, it is important to first tackle fall-proofing the house. One of the first steps in fall prevention is the identification of potential hazards within the home environment. You can start by considering areas where falls commonly occur, like staircases, bathrooms, and poorly lit areas. Also, take into account slippery surfaces, loose rugs, or floors that are cluttered. By being aware of these hazards, we can then take necessary precautions to reduce the risk of them. Here are some tips on modifying your home environment into one that is safer:

• Install adequate lighting: Ensure that your home is well-lit by installing adequate lighting, especially in hallways, staircases, and entryways. Replace dim light bulbs with brighter lighting options. This will decrease the chance of falls due to not being able to properly see surroundings. 
• Clear clutter and maintain a tidy living space: Remove any unnecessary items or obstacles, especially on the floor. Keep your floors clear of highly-trip-able items, like loose wires and cords. 
• Secure loose flooring: Loose carpets and rugs are common culprits for falls. Secure these with hefty double-sided tape. Replace any uneven or damaged flooring as soon as possible. 
• Install handrails and grab bars: Using handrails on both sides of staircases and grab bars in bathrooms near toilets, showers, and bathtubs reduces the risk of falls in these areas. These supportive fixtures should be used each time. 
• Utilize non-slip mats: Placing non-slip mats or grip liners underneath rugs will help prevent them from slipping. You can also consider removing rugs altogether, especially in areas in which you walk a lot. Pay extra attention to placing these mats where things could get slippery with water, as well, such as the bathroom or kitchen floors. 

Tips for Fall Prevention Outside

Seniors may think that as long as they are taking a leisurely walk on a normal surface, falls will not happen outside. However, falls are extremely common, and the harsh impact of a sidewalk or road can be detrimental to a senior’s health. Here are some tips one can use to reduce the chance of falling outside: 

• Wear appropriate shoes: Choosing shoes that provide good arch support and traction can save you from a fall. Avoid shoes with high heels or wedges, as well as ones with smooth soles, while walking outside. Athletic sneakers that fit correctly are often the best bet for seniors!
• Use a cane or walker: Having a cane or walker to support you can help seniors tremendously with preventing falls. Make sure that the aid is in good condition and working properly before using it. 
• Stay mindful of your surroundings and take your time: Not only will mindfulness make your walks more enjoyable and immersive, but it will also ensure that you are fully aware of your surroundings when on a stroll. This can prevent falls due to tripping on something on the ground, walking into a pole/tree, or slipping into a puddle. Take your time when walking—taking a slow and leisurely route can help you stay mindful more easily. 
• Pay attention to the weather: Seniors should avoid walking outside when weather could cause slips, like rain, snow, or sleet. They should also choose to take walks during the day and/or when it is bright out, to avoid falling due to not being able to see clearly. 

Other tips for preventing falls include:

• Exercise regularly. Engaging in regular exercise and physical activities can help improve balance, strength, and flexibility. These skills reduce the likelihood of falls [3]. Exercises like strength and resistance training target major muscle groups to help build strength and improve stability. Balance and coordination exercises, like Tai Chi or yoga, can enhance equilibrium and body awareness. These activities focus on maintaining balance while performing controlled movements. Finally, walking and aerobic activities, like swimming or cycling, can help improve cardiovascular health and overall fitness. 
• Review and manage medications. Certain medications have side effects like dizziness, drowsiness, or impaired balance, which can increase the risk of falls. To mitigate this, regularly review your medications and their side effects with your primary care provider. Always follow prescribed guidelines for taking these medications, and avoid skipping doses or self-adjusting, as this can increase the chance of side effects occurring. If you experience any side effects, contact your primary care provider immediately. 
• Get regular vision and hearing checks. Impaired vision and hearing can significantly increase the risk of falls. To combat this, schedule regular vision and hearing exams. Address any vision or hearing changes at these exams. 
• Seek support. Open communication with your primary care provider is vital for fall prevention. They can help provide guidance, assess your particular risks, and offer personal advice. Always let your doctor in on any past falls or near-fall experiences, so they can conduct a thorough evaluation. Describe your living situation to them, including any fall hazards you have identified. Your primary care provider can then offer additional recommendations and resources for home modifications.

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How to Build Resilience in Older Adults

What is resilience?

The American Psychological Association (APA) defines resilience as “the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress,” or “bouncing back” from difficult experiences.   

Here’s the good news! We have the capacity to build resilience, regardless of how much money we make, how much hardship we experience, or our physical health. 

And when it comes to older adults, they prove time and time again that psychological resilience increases as we age. In some studies, adults age 85 and older appear to have the same or greater capacity for resilience compared to those who are younger.

In another study, researchers found that people aged 100 years and over were the most resilient among the older groups. And, 94–98 years old with high resilience were 43.1% more likely to reach 100 years than those with low resilience. 

The take home message here is that an accumulation of adversities throughout life offer us opportunities for resilience, build confidence in meeting challenges, and thus improve outcomes later in life. 

Benefits of Resilience in Older Adulthood

As we age, the narrative often centers on the challenges and declines associated with older adulthood. However, this perspective overlooks a crucial aspect that many older adults possess in abundance: resilience. When older adults exhibit high levels of resilience, they display remarkable adaptability to life’s changes and an enhanced capacity to cope with health challenges.

 Whether it’s navigating the emotional landscape of retirement and loss or confronting physical limitations, resilience empowers them to find new meaning and continue to thrive. 

Research shows that resilience in later life is not just beneficial for those in good health. Even among older adults grappling with chronic illnesses, a resilient disposition can lead to improved quality of life, better mental health, and an array of positive outcomes. 

When older adults have higher rates of resilience, they are better at adapting to change and coping with health challenges. Here’s how:

• Adapting to Change: As they face life transitions like retirement, loss of loved ones, or physical limitations, resilience helps them adapt and find new meaning in life.
• Coping with Health Challenges: Resilient older adults are better equipped to handle chronic illnesses or recover from medical setbacks. 

Research shows us that high resilience later in life can help older adults:

• achieve improved quality of life, better mental health, overall self-perceived successful aging, despite the adversities they may face
• experience greater happiness, wellbeing, and satisfaction with life
• improve resistance to stress
• lower rates of depression.
• experience positive physical outcomes, like independence in activities of daily living, increased longevity, lower mortality risk, and faster cardiovascular recovery

It’s time we move away from an image of frailty and decline and mental and physical limitations, to one of resilience even in the context of vulnerability, illness, and loss.  

Here are 6 strategies to help to build resilience in older adulthood:

1.  Maintaining Strong Relationships and Social Support: Imagine this as the warmth of a close-knit community on a cold night. An example is regularly scheduling family dinners or outings with friends to foster and maintain these vital connections.  Joining social groups or online communities with similar interests can help build and strengthen this network.
2. Becoming Active in the Community:  Much like a single thread strengthens the fabric when woven into a tapestry, active community involvement strengthens personal resilience. Volunteering at a local shelter or joining a community garden can be excellent ways to engage.
3. Maintaining Hopefulness: This is the light that guides us through darkness. Setting small, achievable goals each day can help maintain a sense of hope and purpose.
4. Developing Strong Coping Skills: These are the tools in our resilience toolkit. Learning stress management techniques, like deep breathing exercises or mindset shits, meditation, or focusing on times in your life that you endured hardship and identifying how you persevered through the difficulties. 
5. Cultivating Optimism: It’s seeing the glass half full, even when it’s challenging. Keeping a gratitude journal to regularly remind oneself of the positive aspects of life can foster optimism.
6. Embracing Positive Thinking and Emotions: This is like choosing to paint your world in bright colors. Practicing mindfulness and focusing on positive moments throughout the day can help in nurturing positive thinking and emotions.

 

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Steps That Can Help You Navigate The Grieving Process And Find Healing

Almost everybody experiences loss at some point, and when this happens, healing from the pain can be both time-consuming and challenging. It’s common to feel overwhelmed, lonely, and doubtful that you will ever fully recover.

The good news is that taking the time to grieve can help you accept the change and adjust to a new reality. Not only will the pain begin to fade, but life will become more vibrant again. While you can’t skip over this vital stage, there are steps you can take to facilitate the healing process and feel good again. 

Prioritize Health Basics

Emotional pain can distract you from caring for your basic needs, but such self-neglect is counterproductive. Instead, treat yourself as you would treat a loved one. Establish a sleep schedule of at least seven hours per night and make an effort to stay physically active. If intense exercise feels impossible right now, walk around your neighborhood instead.

How you eat can also impact the healing process, so avoid turning to alcohol, caffeine, or junk food to dull your pain. Instead, stock your refrigerator and pantry with convenient yet healthy food options such as fruits, raw vegetables, nuts, canned fish, and protein bars.

Try to Connect

When you experience a loss, you may want to be alone with your pain. However, experts writing in Basic and Clinical Neuroscience contend that solitude and isolation are not the answer. Instead, seek the support and affection of loved ones to help you with the healing process.

If you are working from home, you may need to be deliberate about interacting with people. Make an effort to communicate with your co-workers regularly, and don’t fall into the trap of losing yourself in your work. Instead, make a point of connecting with your friends and family as soon as the workday is done.

Find a Support Group

Because loss is such a universal experience, there are many support groups for people dealing with grief. While an in-person group can be especially helpful, online groups can also provide support. Any platform that allows you to express your feelings and hear from others who have experienced similar losses can make you feel less isolated and facilitate healing.

Talk to a Professional

Many people who experience loss find it helpful to work with a professional therapist. This person can help you find coping mechanisms to promote healing. When seeking a therapist, you can look to your insurance provider; however, this can be a needle in a haystack situation. You could also try word-of-mouth referrals from friends and family. Another option is telehealth therapy.

Counseling is available online through platforms specifically dedicated to telehealth options. Typically, you can make a same-day appointment, and it’s easy to find a therapist who matches your needs. These platforms usually take most insurance, but even without insurance, out-of-pocket costs aren’t high.

Become a Yogi

Practicing yoga can help in the recovery process. Through a series of postures, you coordinate your breath with the movements, and this connection enables you to stay in the moment and experience a sense of peace.

Start a Meditation Practice

Taking time to meditate gives you a chance to slow down, focus on your breath, and gain a sense of calm. Meditations to help you deal with loss include:

• Guided visualizations

• Walking meditations

• Breathing exercises

• Mantra-based meditations

Grieving after a loss is a painful but necessary stage. Focus on taking care of yourself each day. Make your health a priority and try to avoid isolating yourself. Consider joining a likeminded grieving support group or finding a telehealth professional who can help you. Yoga and meditation are also wonderful practices that can provide a sense of calm as you work through your grief. In time, the pain will lessen, and you will be able to enjoy your life again.

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Tips for Improving Sleep in Older Adults

A good night’s sleep is integral to overall well-being, especially for older adults whose health can be significantly impacted by the quality of their sleep. As we age, sleep patterns tend to change, and disturbances in sleep can have profound effects on neurological health.

Basics of Sleep and Older Adults

Understanding the fundamentals of sleep is crucial for grasping its significance in the context of older adults. Sleep is a complex physiological process involving distinct stages, including deep sleep and rapid eye movement (REM) sleep. As individuals age, changes in sleep architecture occur, often resulting in lighter and more fragmented sleep. This alteration can lead to difficulties falling asleep and staying asleep, impacting the overall duration and quality of sleep in older adults.

The Effects of Sleep on the Neurological Health of the Elderly

Sleep and neurological health share an intricate relationship, particularly in older adults. Adequate and quality sleep is essential for cognitive functions such as memory consolidation, information processing, and problem-solving. Conversely, sleep disturbances are linked to an increased risk of neurodegenerative conditions, including Alzheimer’s disease and dementia. Chronic sleep problems can exacerbate cognitive decline, highlighting the critical role of sleep in maintaining optimal neurological health among the elderly.

5 Tips for Improving Sleep in Older Adults

Enhancing sleep quality in older adults involves adopting holistic strategies that encompass both lifestyle adjustments and environmental considerations. Establishing a consistent sleep schedule, creating a comfortable sleep environment, encouraging physical activity, limiting stimulants and screen time, and seeking professional guidance are key components of an effective approach to address sleep-related challenges in the elderly.

1.) Establishing a Consistent Sleep Schedule

Maintaining a regular sleep-wake cycle helps regulate the body’s internal clock, promoting better sleep quality. Encouraging older adults to go to bed and wake up at the same time each day, even on weekends, can reinforce a stable sleep routine.

2.) Creating a Comfortable Sleep Environment

The sleep environment plays a pivotal role in ensuring restful sleep. Older adults should aim for a cool, dark, and quiet bedroom. Investing in a comfortable mattress and pillows that provide proper support can significantly enhance overall sleep comfort.

3.) Encouraging Physical Activity

Regular physical activity contributes to better sleep quality. Engaging in moderate exercises, such as walking or gentle yoga, can promote relaxation and improve sleep. However, it’s essential to avoid vigorous activities close to bedtime to prevent interference with sleep initiation.

4.) Limiting Stimulants and Screen Time

Caffeine and electronic devices can interfere with sleep patterns. Advising older adults to limit caffeine intake, especially in the afternoon and evening, and reduce screen time before bedtime can contribute to better sleep hygiene.

5.) Seeking Professional Guidance

Persistent sleep problems may require professional intervention. Encouraging older adults to consult with healthcare providers, including sleep specialists, can help identify and address underlying issues contributing to sleep disturbances. Source

The Importance of Social Engagement in Memory Care for Seniors

In the world of senior care, especially in memory care setups, social engagement holds profound significance. As people grow older, particularly those dealing with memory issues or cognitive challenges, staying connected socially becomes a crucial pillar of their overall well-being. 

Understanding Memory Care

Memory care involves specialized support for seniors dealing with Alzheimer’s, dementia, or similar cognitive conditions. These conditions don’t just affect memory but also influence various aspects of daily life, like communication, mood, and behavior. Therefore, memory care facilities aim to create environments that prioritize safety, comfort, and a high quality of life for their residents.

Challenges in Promoting Social Engagement

Although the advantages of social engagement are evident, memory care facilities often encounter unique obstacles in fostering meaningful interactions:

• Cognitive Impairments: Memory loss and cognitive decline can make it difficult for individuals to start or maintain conversations, understand social cues, or recall past interactions.
• Communication Barriers: Seniors with dementia may struggle to express themselves or comprehend others, leading to frustration or withdrawal from social situations.
• Physical Limitations: Mobility issues or health problems might limit seniors’ involvement in group activities or outings, restricting their chances for social engagement.
• Behavioral Symptoms: Behavioral issues like aggression, agitation, or wandering can disrupt social interactions and raise safety concerns for residents and staff.

Strategies for Promoting Social Engagement

Despite these challenges, memory care facilities can adopt strategies to encourage social engagement and create inclusive atmospheres:

• Person-Centered Care: Tailoring activities and interactions to individuals’ preferences, interests, and abilities ensures meaningful engagement and promotes a sense of autonomy and dignity.
• Structured Programs: Offering a range of structured activities, such as art therapy, music sessions, or reminiscence groups, gives residents opportunities to socialize while catering to different interests and capabilities.
• Intergenerational Programs: Collaborating with local schools or community organizations for intergenerational activities, like reading sessions or art projects, benefits both seniors and children, fostering meaningful connections and mutual learning.
• Family Involvement: Encouraging families to visit regularly, join in activities, or participate in care planning maintains ongoing relationships and offers emotional support for residents.
• Environmental Design: Creating inviting, dementia-friendly spaces with cosy seating areas, sensory gardens, and reminiscence corners can encourage spontaneous social interactions and engagement.

The Impact of Social Engagement

Social engagement profoundly enhances the lives of seniors in memory care. Research consistently shows that regular interactions with peers, caregivers, and loved ones yield numerous benefits:

• Cognitive Stimulation: Socializing stimulates the brain, supporting cognitive function and potentially slowing memory decline. Conversations, games, or group activities exercise various cognitive skills, like memory, attention, and problem-solving.
• Emotional Well-being: Loneliness and isolation are common concerns for seniors, especially those with memory issues. Regular social interactions can ease loneliness, uplift mood, and offer emotional support. Meaningful connections foster a sense of belonging and purpose, enhancing overall well-being.
• Improved Communication: For individuals with communication difficulties due to dementia, social engagement provides valuable practice and maintenance of verbal and nonverbal skills. Engaging in conversations promotes expression, comprehension, and social interaction, improving communication abilities over time.
• Enhanced Quality of Life: Social interaction brings richness and fulfilment to seniors’ lives, contributing to a higher quality of life. Sharing experiences, laughter, and companionship create moments of joy and contentment, even amid memory challenges.
• Reduced Behavioral Issues: Social isolation can worsen behavioral symptoms associated with dementia, such as agitation or depression. Regular social engagement, however, can mitigate these issues by providing mental stimulation, emotional support, and a sense of structure and routine.

Social engagement is more than just a recreational activity; it’s a fundamental aspect of holistic care. By nurturing connections, encouraging cognitive stimulation, and enhancing emotional well-being, social engagement enriches the lives of seniors facing memory loss. Source

High Blood Pressure

High blood pressure, or hypertension, is a major health problem that is common in older adults. Your body’s network of blood vessels, known as the vascular system, changes with age. Arteries get stiffer, causing blood pressure to go up. This can be true even for people who have heart-healthy habits and feel just fine. High blood pressure, sometimes called "the silent killer," often doesn't cause signs of illness that you can see or feel. Though high blood pressure affects nearly half of all adults, many may not even be aware they have it.

What is blood pressure?

Blood pressure is the force of blood pushing against the walls of arteries as the heart pumps blood. When a health care professional measures your blood pressure, they use a blood pressure cuff around your arm that tightens and then gradually loosens. The results are given in two numbers. The first number, called systolic blood pressure, is the pressure caused by your heart contracting and pushing out blood. The second number, called diastolic blood pressure, is the pressure when your heart relaxes and fills with blood.

A blood pressure reading is given as the systolic blood pressure number over the diastolic blood pressure number. Blood pressure levels are classified based on those two numbers.

• Low blood pressure, or hypotension, is systolic blood pressure lower than 90 or diastolic blood pressure lower than 60. If you have low blood pressure, you may feel lightheaded, weak, dizzy, or even faint. It can be caused by not getting enough fluids, blood loss, some medical conditions, or medications, including those prescribed for high blood pressure.
• Normal blood pressure for most adults is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80.
• Elevated blood pressure is defined as a systolic pressure between 120 and 129 with a diastolic pressure of less than 80.
• High blood pressure is defined as systolic pressure of 130 or higher, or a diastolic pressure of 80 or higher.

For older adults, often the first number (systolic) is 130 or higher, but the second number (diastolic) is less than 80. This problem is called isolated systolic hypertension and is due to age-related stiffening of the major arteries. It is the most common form of high blood pressure in older adults and can lead to serious health problems in addition to shortness of breath during light physical activity, lightheadedness upon standing too fast, and falls.

Do I have high blood pressure?

Anyone can have high blood pressure. Some medical conditions, such as metabolic syndrome, kidney disease, and thyroid problems, can cause high blood pressure. Some people have a greater chance of having it because of things they can't change. These include:

• Age. The chance of having high blood pressure increases as you get older, especially isolated systolic hypertension.
• Gender. Before age 55, men have a greater chance of having high blood pressure. Women are more likely to have high blood pressure after menopause.
• Family history. High blood pressure runs in some families.
• Race. African Americans are at increased risk for high blood pressure.

High blood pressure often has no signs or symptoms, but routine checks of your blood pressure will help detect increasing levels. If your blood pressure reading is high at two or more check-ups, the doctor may also ask you to measure your blood pressure at home.

There are important considerations for older adults in deciding whether to start treatment for high blood pressure, including other health conditions and overall fitness. Your doctor will work with you to find a blood pressure target that is best for your well-being and may suggest exercise, changes in your diet, and medications.

How can I control my blood pressure?

You can often lower your blood pressure by changing your day-to-day habits and by taking medication if needed. Treatment requires ongoing evaluation and discussions with your doctor, especially if you have other medical conditions such as diabetes.

Lifestyle changes you can make to help prevent and lower high blood pressure:

1. Aim for a healthy weight. Being overweight adds to your risk of high blood pressure. Ask your doctor if you need to lose weight. In general, to maintain a healthy weight, you need to burn the same number of calories as you eat and drink.
2. Exercise. Moderate activity, such as brisk walking or swimming, can lower high blood pressure. Set goals so you can exercise safely and work your way up to at least 150 minutes (2.5 hours) per week. Check with your doctor before starting an exercise plan if you have any health problems that aren't being treated.
3. Eat a heart-healthy diet. A balanced diet of vegetables, fruits, grains, protein, dairy, and oils — such as the Dietary Approaches to Stop Hypertension (DASH) eating plan — can lower your blood pressure.
4. Cut down on salt. As you get older, the body and blood pressure become more sensitive to salt (sodium), which is added to many foods during processing or preparation. Limiting your amount of salt each day may help. DASH is a low-salt diet.
5. Drink less alcohol. Drinking alcohol can affect your blood pressure. For those who drink, men should have no more than two drinks a day and women no more than one a day to lower their risk of high blood pressure.
6. Don't smoke. Smoking increases your risk for high blood pressure, heart disease, stroke, and other health problems. If you smoke, quit. The health benefits of quitting can be seen at any age — you are never too old to quit.
7. Get a good night's sleep. Tell your doctor if you've been told you snore or sound like you stop breathing for moments when you sleep. This may be a sign of a problem called sleep apnea. Treating sleep apnea and getting a good night's sleep can help to lower blood pressure.
8. Manage stress. Coping with problems and reducing stress can help lower high blood pressure.

Preventing and controlling high blood pressure is important for your heart health and may benefit your brain health as well. An NIH-funded study called the Systolic Blood Pressure Intervention Trial (SPRINT) found that lowering systolic blood pressure to less than 120 in adults age 50 and older significantly reduced the risk of cardiovascular disease and death. Results from a related study showed that lowering systolic blood pressure to less than 120 reduced the risk of mild cognitive impairment, and an analysis of several large, long-term studies of adults over age 55 found that treating high blood pressure was associated with a reduction in the risk of developing Alzheimer’s disease. Source

How Mind and Body Exercise Can Benefit Your Heart Health

In today’s hectic world, where deadlines loom, schedules overflow and demands never seem to end, taking care of your heart health is often pushed to the back burner. 

Amidst the stress of daily life, finding moments of calm and balance are important. Mind-body exercises, such as yoga and tai chi, offer a holistic approach to wellness, benefiting mental health and impacting your heart health. 

“The mind-body connection refers to the relationship between our mental and physical states,” said I-Hui Ann Chiang, MD, an interventional cardiologist with Banner – University Medicine. “It acknowledges that our thoughts, emotions and beliefs influence our physical health, and vice versa.”

When we experience stress, anxiety or negative emotions, our bodies respond with physiological changes that can impact cardiovascular health. Taking time to cultivate mindfulness and connection with your body is a valuable investment in your long-term health and happiness.

Understanding mind-body exercises

Mind-body exercises are any type of movement that combines mental focus and controlled breathing to improve strength, flexibility and balance. “These exercises, which include yoga, tai chi or qigong and meditation, foster harmony between the mind and body,” Dr. Chiang said.

Yoga: Yoga combines physical postures, breathing exercises and meditation. It enhances flexibility, strength and balance while fostering relaxation and stress reduction.

Tai chi and qigong: These ancient Chinese practices involve slow, flowing movements, deep breathing and meditation – often described as meditation in motion. Tai chi and qigong improve balance, flexibility and mental clarity.

Meditation: Meditation involves training the mind to achieve a heightened state of awareness and inner peace. Practices may include focused attention (such as mindfulness meditation) or open monitoring (such as loving-kindness meditation). 

Benefits for heart health

Your heart and mind are closely connected. Mind-body exercise can boost your heart health. Here’s how:

It relieves stress: Chronic stress is a risk factor for heart disease, contributing to high blood pressure, inflammation and arterial damage. “Mind-body exercises have been shown to improve stress levels, increase relaxation and improve overall well-being,” Dr. Chiang said.

It helps control blood pressure: High blood pressure (or hypertension) is a risk factor for heart disease and stroke. “Limited data shows improvements in lower blood pressure and, therefore, cardiovascular health with mind-body exercises,” Dr. Chiang said. “Relaxation and stress reduction lead to decreased inflammatory responses and lead to reductions in blood pressure and stress hormones.”

You’ll sleep better: Quality sleep is important for your heart. Mind-body exercises can help you relax and unwind before bedtime.

It improves heart rate variability (HRV): HRV measures the variation in the time between consecutive heartbeats. Higher HRV is related to better heart health and increased resilience to stress. Mind-body practices such as meditation have been found to enhance HRV, improving nervous system function and cardiac health. 

Aside from helping your heart, these exercises offer other awesome benefits, including:

• Enhancing muscle strength, flexibility and posture
• Connecting you with yourself and others
• Reducing chronic pain
• Boosting brain and mental health

Finding balance in your daily life

Incorporating mind-body exercises into your daily routine can be a powerful strategy for promoting heart health and overall well-being. Here are some tips for getting started:

Set clear intentions: Determine why you want to incorporate mind-body exercises into your routine. Whether it’s to reduce stress, improve flexibility or promote relaxation, having a clear intention will help you stay motivated.

Choose activities you enjoy: Popular options are yoga, tai chi or meditation, but Pilates, deep breathing exercises and other mindfulness practices are options. “I would suggest trying a variety of mind-body exercises and see what speaks most to you,” Dr. Chiang said. “Do the relaxation exercises that feel best for you so that you want to continue regularly.”

Start small: Begin with short sessions and gradually increase the duration until you become more comfortable. Aim for just a few minutes a day to establish consistency. As you become more comfortable, increase the duration and intensity of your sessions.

Create a schedule: Set aside time in your schedule for exercise. Whether in the morning to energize yourself for the day ahead or in the evening to unwind and relax, find a time that works best for you and pencil it into your calendar.

Set up dedicated space: Create a quiet and comfortable space in your home where you can practice your chosen mind-body exercise without distractions. Keep this area clutter-free and create a calming atmosphere with calming music, candles or essential oils.

Track your progress: Keep a journal or use a tracking app to monitor your progress and reflect on how exercises are helping your physical and mental well-being. Celebrate your achievements and adjust along the way.

Listen to your body: Pay attention to how your body responds to different exercises. If something feels uncomfortable or causes pain, modify the activity or ask for help from a qualified instructor. If you experience chest pain, shortness of breath, dizziness or any other concerning symptoms, stop exercising and seek immediate medical attention.

Seek support: Consider joining a class, workshop or online community to connect with like-minded individuals and receive guidance from experienced instructors. Surrounding yourself with a supportive network can enhance your motivation and accountability.

While mind-body exercises offer numerous benefits for heart health, it’s important to approach these practices cautiously if you have a pre-existing heart condition. Before beginning any exercise program, talk to your health care provider or a cardiologist. They can provide personalized guidance and recommendations based on your specific health status and medical history.

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