November 19, 2015 · 8:00 am

Guest post: 5 tips for reducing your risk of developing Alzheimer’s

By Vee Cecil

blueberries

Image via Pixabay by JanTemmel

It seems every week, there’s a new study recommending that people do this or don’t do that to reduce their risk of Alzheimer’s. The most reliable tips line up with an overall healthy lifestyle. Guest blogger Vee Cecil highlights several popular recommendations. – Joy

Alzheimer’s disease isn’t a normal part of aging, although it is much more prevalent among seniors ages 65 and older. In fact, the risk of developing Alzheimer’s disease rises with age, doubling every five years beyond age 65. The aging population in the United States continues to grow as the Baby Boomer generation enters its senior years, thus, the incidence of Alzheimer’s disease is also on the rise.

As members of the Baby Boomer generation are expected to live longer, healthier lives than the generations before them, Baby Boomers, as well as younger generations, seek ways to maintain their health and well-being long into their golden years. While there is no surefire preventative measure that eliminates your risk of developing Alzheimer’s disease, there are a few lifestyle changes that may help to reduce your risk.

  1. Exercise regularly and avoid excessive weight gain. A healthy weight and a physically active lifestyle help you to avoid developing diseases such as heart disease, high blood pressure, and diabetes. In fact, studies have linked diabetes to a higher risk of Alzheimer’s disease. If you are among the 10 percent of older Americans who have diabetes, proper management of the disease is essential. If you aren’t already physically active, consider taking up a cardio activity like walking or swimming. Swimming is an especially good choice for seniors because it strengthens muscles that help reduce your risk of falling and is also easy on the joints.
  1. Eat a diet rich in vitamins and nutrients. According to an article appearing in ABC News, 16 researchers presented convincing evidence of the benefits of various nutritional strategies in reducing the risk of developing Alzheimer’s disease at the International Conference on Nutrition and the Brain in Washington, DC, in 2013. For instance, minimizing your intake of saturated and trans fats and getting enough vitamins and other nutrients from diet staples such as vegetables, legumes, fruits, and whole grains may contribute to a reduced risk of developing Alzheimer’s disease.
  1. Berries, in particular, have beneficial properties that may combat memory impairment. “Berries contain high levels of biologically active components, including a class of compounds called anthocyanosides, which fight memory impairment associated with free radicals and beta- amyloid plaques in the brain,” explains Prevention.com. For maximum benefit, make berries a part of your daily diet.
  1. Reduce your risk of heart disease. Scientists continue to research prevention strategies, but there is not yet a proven way to prevent Alzheimer’s disease. However, there is strong evidence to suggest that many of the same risk factors that increase your risk of heart disease also increase your risk of Alzheimer’s disease; therefore, it’s possible that lowering your risk of heart disease would also lower your risk of developing Alzheimer’s. Such risk factors include high blood pressure, high cholesterol, excess weight, and diabetes. A combination of physical activity, cognitive stimulation, social engagement, and a healthy diet is a multi-component approach in development with the hope of reducing the risk of Alzheimer’s disease.
  1. Stay mentally active. That includes reading, writing, and participating in any activities that engage your brain, such as puzzles, games, and even activities like sewing or crocheting. Studies have shown that people who remain mentally active and regularly participate in reading, writing, and other brain-challenging activities perform better in tests that measure memory and thinking. Learning promotes brain health, and activities that engage your mind are thought to help reduce memory decline over time.

There may not yet be a proven method for preventing Alzheimer’s disease, but taking steps to ensure your overall health and well-being will help you lead a longer, more vibrant lifestyle long into your golden years. Because the risk factors for Alzheimer’s disease overlap with those associated with other diseases, such as diabetes, a proper diet and regular physical activity will go a long way in preserving a healthy body and mind.

Vee Cecil is passionate about fitness, nutrition and her family. A Kentucky-based personal trainer, bootcamp instructor, and wellness coach, she also recently launched a blog, where she shares information on how to lead a happy, healthy lifestyle.

 

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November 15, 2015 · 10:19 am

Finding comfort in terrible times

As I’ve mentioned before, I’m a journalist and I’m often required to cover tragedies like the Paris terrorist attacks. In this digital age, where we are all just a tweet or a Facebook post away from another even if we are physically an ocean apart, watching the horrific scene unfold virtually live was chilling.

It’s also soul-draining to watch the death toll steadily rise, and watch the videos of the blasts and people running and screaming for their lives, as CNN and other news network repeatedly air the footage.

Artwork created by Jean Jullien.

Artwork created by Jean Jullien.

While the evil forces at work seem almost impossible to defeat, there are always signs of humanity, even in the darkest of times. For example, there were reports of strangers in the area opening up their homes to people fleeing the multiple attack scenes. These people offered shelter to those who needed it most, and did so without prompting. In an example of technology being used for good, a Twitter hashtag was set up so that those escaping could find a nearby safe haven. Churches and temples also opened their doors.

There was also a restaurant in the area of the attacks that was placed on lockdown for several hours. Though it’s doubtful that anyone had an appetite as word spread about what was happening around them, the restaurant served everyone a lovely meal. The staff said they were just doing their jobs. This was the definition of comfort food, offering sustenance to the weary.

It makes me think, on a much more personal level, how strangers and acquaintances have offered me comfort in my darkest days of caregiving. Even in the worst of times, there are people around us willing to make a difference, to offer a helping hand.

To those near and far, who offer comfort to those who need it the most, thank you.

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November 9, 2015 · 9:05 pm

Applying writing wisdom to life as a caregiver

I attended the Atlanta Writers Conference this weekend and learned interesting tidbits about the publishing industry and enjoyed hearing about other writer’s projects.

Raymond L. Atkins, an author and guest speaker at the conference, told about how he handled a situation where the publisher selected a cover image that he felt didn’t fit the plot of his novel. The publishing house wanted to market the book as a mystery, when the author knew his book was a romance.

Sorrow_Wood_FRONT_sample2

The chosen cover featured an ominous barn. The author was puzzled because there was no such building in his book.

The publisher said they knew that, and wanted him to add a barn to the story.

The author didn’t really want to, but according to his signed contract, the matter was out of his hands and at the discretion of the publisher. So he added the darn barn.

Two pages later, that barn burned down.

To me, this was a great example of “when life hands you lemons, make lemonade.”

As caregivers, we may find ourselves following advice we question but feel powerless to challenge. But we always have power over our own actions and our attitude.

Don’t be afraid to burn barns, figuratively speaking, of course!

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November 6, 2015 · 11:16 am

The Day I’ll Finally Stop Grieving

This is not an easy read, and if you are looking for uplifting, then move along. But for me, where I am in the grieving process, this really hit home. I agree with the author that grief does not have an expiration date. That doesn’t mean that we don’t or shouldn’t go on and lead a productive life, just that our love for those gone will always be a part of us.

Source: The Day I’ll Finally Stop Grieving

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October 31, 2015 · 10:20 pm

A mix of tricks and treats on Halloween

It seems strange not picking up the phone today and wishing my mother a happy Halloween.

Even though we never spent the holiday together after I was grown, my mom always went out of her way to make Halloween special for me as a kid. That included a nifty handmade “Planet of the Apes” costume when I was very small. As I got a little older, my parents faithfully took me to a nearby park for a community event which was like a carnival, complete with games and you guessed it, candy!

halloween cards

Every time I passed a Halloween card display this month, I felt a pang in my heart. Never again would I pick out a Halloween card for my mom. And never would I receive another one from her.

But, I also have kept the cards she sent to me over the years. So I pulled a few of those out, and read the messages from happier times. This lifted my spirits.

I have no shortage of written memories from my mom. Much of the correspondence may be of the mundane variety, but there is her writing, her words, her expressions of love.

So perhaps there are more treats than tricks this Halloween after all.

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October 27, 2015 · 8:00 am

Medical studies are important, but results may be deceiving

As caregivers, we are always interested in reading the latest and greatest study on whatever condition our loved one is afflicted with. For me, I read a lot about Alzheimer’s and other dementia forms, as well as colon cancer, because those are the two conditions that claimed my parents’ lives.

Since I also work as a journalist, I know all too well how the latest studies become alarming headline fodder to generate page views. Recently, I wrote how a new study was completely misrepresented by certain media outlets, which ran with the headline, “Is Alzheimer’s contagious?” or some variation of that theme.

bacon

The scare study of the week is about processed meats and increased cancer risk. “Bacon is as bad for you as cigarettes” was a typical headline I saw today. But a deeper dive finds that the World Health Organization doesn’t actually rank what they determine to be carcinogens, so while cigarettes, processed meats, and asbestos may all be defined as known carcinogens, the risk of disease and death likely varies.

WHO does track death statistics and those would indicate that smoking still claims more lives than those eating hot dogs. So is eating hot dogs probably bad for you? Yes, if you indulge on a daily or regular basis. And while yet another recent study indicates that food can be addictive (pizza being the most addictive), cigarette smokers are likely to smoke many more cigarettes than people will eat slices of pizza or scarf down hot dogs on a daily basis. The more you are exposed to a carcinogen, the higher your risk of cancer, studies would suggest.

Another interesting twist on parsing these studies comes from the New York Times, which analyzes a study about how honey is no better for health than sugar. Despite the tantalizing headlines, the study group was alarmingly small and the study was very short-lived, making the results less reliable.

My mom disliked processed meats and red meat. She ate little meat, and was mainly a vegetarian. She didn’t smoke. Yet she ended up with colon cancer, which is the main cancer associated with these processed meat studies. So diet is no doubt important, but it isn’t everything. Sometimes, disease strikes at random.

You don’t have to be a health nut to know that bacon and hot dogs are not the healthiest nutrition choices. Enjoy in moderation, and instead of reading and worrying over the latest health study, get out and exercise or enjoy your favorite hobby.

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October 21, 2015 · 9:57 am

Time marches on, with or without us

Today it has been five months since my mother died. With the crisp mornings of fall now greeting me each day, it’s the second season I’m experiencing without Mom. It will be the first year without a Halloween card from Mom, a holiday we both enjoyed and that my mom always tried to make fun for me as a child.

I was looking through photos and came across one from just about a year ago. It was taken in Nov. 2014, when Mom was already beginning her final battle. The pain was at least somewhat bearable then, but she’d already been to the ER.

It’s one of the last pictures I have of the two of us together. She’s still smiling, still has her makeup on, was still Mom.

mom-joy-nov2014

Even though she wasn’t well then, little did we know that six months later, she would be dead.

I guess I can take some solace in the fact that she didn’t suffer that long, though it felt like to me she did. Some people can go on for years suffering much worse than my mom did.

I’m glad I made the tradition of taking selfies with Mom at the end of each trip home, even if they are not of the best quality.

We have to capture the fleeting happy moments together as best we can.

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October 19, 2015 · 1:09 pm

Facebook’s ‘On this Day’ feature reminds people of memories they’d rather forget

It started out with good intentions. Facebook created a feature called “On this Day” that reminds users what they had posted a year ago, two years ago, etc. The prior year posts are flagged in your newsfeed, and you can choose whether to share them with your friends or keep it private.

While no doubt the idea was to remind people of happy memories, such as births, weddings and family vacations, for some of us, our Facebook timelines are filled with depressing posts.

A Facebook "On this Day" moment capturing my mom's crazy shopping list.

A Facebook “On this Day” moment capturing my mom’s crazy shopping list.

If you are a long-term family caregiver, your timeline may look more like a roller coaster of memories, with good, bad and the ugly all present.

I’ve ran into a few issues with prior posts that brought up memories of my mother, and that summer of 2012 when she was recovering from cancer. There have also been some “On this Day” posts featuring departed pets. Not always the thing you want to greet you as you start your day.

Being on Facebook is a part of my job so I cannot simply ignore it.

As it turns out, other Facebook users were also having a bittersweet experience with this new feature, so now there is a filter option. Users can filter out names and/or periods of time to skip over painful memories like deaths and divorces.

If only it were that easy to filter out bad memories in real life. Still, I believe that the ups and downs of life are all part of the experience of being a human being. While I am glad Facebook added the filter feature, I haven’t actually used it yet.

If I was strong enough to survive the actual experience, I can also survive the memories.

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October 12, 2015 · 7:43 pm

Reminders of a loved one come from the strangest of places

Over the weekend, I was watching the Unauthorized Melrose Place Story on Lifetime (yes I know, feel free to judge me for my guilty pleasures.)

Let’s just say I was in a nostalgic mood.

The commercials were not geared towards the Generation X crowd that was likely watching the movie, but an older demographic. Commercial after commercial, I felt like I was being bombarded by memories of my parents. Can’t a girl catch a break while watching a stupid movie?

Ensure

First, there was the Colace ad, and that reminded me of Mom’s long battle with constipation over the last year of her life, and how that lowered her quality of life.

Then there was the Ensure ad, which of course made me think of Mom’s last month or so, and how that’s all she consumed, her meals coming down to chocolate, vanilla or butter pecan flavor drinks. I also was responsible for ordering Ensure for my dad when he was in the nursing home. Dark chocolate was his favorite, which was strange, because he never was a big chocolate lover.

Finally, there was the Depends ad, though this was for a new, “sexier” version for younger women with only mild bladder control issues. In fact, Mom really didn’t have an incontinence issue until the last week or so of her life, once she started the morphine. The ad made me remember a humorous moment years ago, when a Depends representative showed up at the newsroom I was working in to promote new products for the Health content channel I was helping to manage. My coworker got the giggles and you know how contagious giggles are! Fortunately, the Depends rep had a good sense of humor. I guess you have to when you work there.

Little did I know that a couple of years later, I would spend quite a bit of time perusing Depends for my father, as Alzheimer’s made him incontinent.

I’m guessing most people my age watching such a movie would completely tune out such ads, because it has nothing to do with their lives. But as caregivers, we become quite familiar with many things we thought we never encounter.

Who knows, maybe Mom was judging me from the other side for my movie choice!

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October 5, 2015 · 12:20 pm

Memories of hospital visits

I came across photos recently of when my mother was first in the hospital, recovering from surgery after her delayed colon cancer diagnosis.

The photos were taken in the ICU, a day or two after her surgery. I thought they captured the conflicting set of emotions that family members experience when a loved one is in the hospital.
Joy mom hospital
I paced many a hospital hallway in those days. When I needed a break from staring at Mom’s frail body hooked up to so many machines, I would stand in the doorway and watch the hushed but high activity taking place on the floor. People moaning uncontrollably in pain, relatives leaving a patient’s room looking pale and worried, children laughing and playing, blissfully unaware of the sadness and fear surrounding them.

There are so many emotions one experiences during these times, from fear and anxiety to hope and even a few much-needed laughs. Hospitals are like other worlds, with their own time structures, rules and cast of characters. For those working there, it’s just another day on the job, for patients, it can be a matter of life and death. Visiting relatives get to see it all.
joy mom hospital 3
While you learn a lot about humanity inside those hospital walls, I hope to never be back inside one, or at least not for a very long time.

What lessons have you learned from hospital visits?

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