Spring Arbor Living Blog

Alzheimer's Disease isn't inevitable. Many experts now believe you can prevent or delay dementia — even if you have a genetic predisposition. Reducing Alzheimer's risk factors like obesity, diabetes, smoking and low physical activity by just 25% percent could prevent up to half a million cases of the disease in the United States.

Regular exercise can keep your brain young, reducing your need for memory care.

Here are 10 new ways you can boost your brain health now.

1) Get moving
"If you do only one thing to keep your brain young, exercise," says Art Kramer, professor of psychology and neuroscience at the University of Illinois. Higher exercise levels can reduce dementia risk by 30 to 40% compared with low activity levels, and physically active people tend to maintain better cognition and memory than inactive people. "They also have substantially lower rates of different forms of dementia, including Alzheimer's disease," Kramer says.

 2) Pump some iron
Older women who participated in a yearlong weight-training program at the University of British Columbia at Vancouver did 13% better on tests of cognitive function than a group of women who did balance and toning exercises.
 
 3) Learn new skills
Learning spurs the growth of new brain cells. "When you challenge the brain, you increase the number of brain cells and the number of connections between those cells. But it's not enough to do the things you routinely do "says Keith L. Black, M.D., chair of neurosurgery at Cedars-Sinai Medical Center in Los Angeles.

4) Reduce Stress
Chronic stress floods your brain with cortisol, which leads to impaired memory. Mindfulness-based stress reduction (MBSR), which involves focusing one's attention on sensations, feelings and state of mind,  has been shown to reduce harmful stress hormones.
 
5) Eat like a Greek
A heart-friendly Mediterranean diet, fish, vegetables, fruit, nuts and beans, reduced Alzheimer's risk by 34 to 48% in studies conducted by Columbia University.

These fats may be equally important for maintaining a healthy brain and memory care.

6) Spice it up
Your brain enjoys spices as much as your taste buds do. Herbs and spices such as black pepper, cinnamon, oregano, basil, parsley, ginger and vanilla are high in antioxidants, which may help build brainpower. Scientists are particularly intrigued by curcumin. Indians have lower incidence of Alzheimer's, and one theory is it's the curcumin.

7) Find your purpose
Discovering your mission in life can help you stay sharp. Participants who approached life with clear intentions and goals at the start of the study were less likely to develop Alzheimer's disease over the following seven years.

8) Get a social life
Having multiple social networks helps lower dementia risk and your need for memory care. A rich social life may protect against dementia by providing emotional and mental stimulation. Other studies yield similar conclusions: Subjects in a University of Michigan study did better on tests of short-term memory after just 10 minutes of conversation with another person.

9) Reduce your risks
Chronic health conditions like diabetes, obesity and hypertension are often associated with dementia. Diabetes, for example, roughly doubles the risk for Alzheimer's and other forms of dementia. Controlling these risk factors can slow the tide.

10) Check vitamin deficiencies
Older adults don't always get all the nutrients they need from foods, because of declines in digestive acids or because their medications interfere with absorption. That vitamin deficit — particularly vitamin B12 — can also affect brain vitality.

AARP

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Reading, playing a variety of games, and doing other intellectual pursuits on a daily basis over the course of a lifetime could help prevent the formation of amyloid plaques that cause Alzheimer’s disease. But for the most benefit we may need to get our brains engaged early in life - years or decades before we need memory care.

In the first study of its kind, researchers examined the amount of beta amyloid deposits in the brains of healthy seniors with no signs of dementia and found that those who reported doing daily brainy activities from the age of 6 onward had very low levels of amyloid plaque - on par with of an average person in their early 20s. Those who do not engage in intellectual activities had higher plaque levels, according to the study.

This could mean that by the time people need memory care, it may be too late to prevent further progression of Alzheimer’s.

“It was fascinating to see that those who do not have high levels of cognitive activity had high levels of these plaques,’’ said study leader Susan Landau, a research scientist at the University of California-Berkeley’s Neuroscience Institute. “We assume many of the healthy people with amyloid plaques will go on to develop Alzheimer’s later on, though the imaging technology hasn’t been around long enough to confirm this.’’

Previous research indicates that the plaque forms in areas of the brain associated with default behaviors that we do automatically, such as brushing our teeth or driving a car while we’re daydreaming.

“I think it’s a little too early to say that there is a cause and effect relationship, but the finding is intriguing,’’ Sperling said, and “I definitely think there’s enough data now to encourage’’ people to make lifestyle changes - the earlier, the better.

Researchers discovered some time ago that the kinds of learning activities most beneficial for reducing the need of memory care as we age combines physical activity, social networking, and learning a new skill.

It is also clear that there’s a genetic component involved in the need for memory care as we age. Sperling said,  “But [genes] could play a much stronger role in those who develop Alzheimer’s before age 65’’ compared with those who develop it a decade or two later.

Original article – BostonGlobe.com

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Many wonder how to begin talking about moving towards assisted living with their family and loved one. This is a very important and very difficult conversation. It is critical to have this conversation in the right way at the right time in order to make this decision the right way.

You need to prepare yourself for this conversation by knowing what the options are. Have some ideas on how to have the discussion with your loved ones and how to address the need for care.

Be prepared:
Acknowledge to your parent or loved one, and to yourself, that this is not an easy conversation. This will be a big change. You and your parents or senior loved one need to address this change while they can still talk about it and participate in the decision making process.

Know your options:
Prior to starting the conversation, understand what options are within the realm of possibility for you and your parents. Perhaps meet with a geriatric care manager, visit some assisted living communities and become educated on home care options.  This way you can be prepared with information for your loved one and together you can make lists of the pro’s and con’s of each solution.

Discussion:
To begin the conversation with your senior loved one, acknowledge that the conversation is not easy, but let them know why you (and your siblings) believe the conversation is important. It is very important to be straight forward with your concerns but respectful of your parents fears and concerns. Be sure to plan on having an active discussion with your parents. Let them participate in the conversation. Keep in mind that you most likely won't reach a resolution in the first conversation. The first conversation is a way to opening the door to future conversations. Most likely the topic will have to be revisited.

For information on Spring Arbor Living in North Carolina and Virginia, contact us.

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They're often called middle-aged pauses or senior moments. One of the country's leading memory experts says that by age 45 people start having memory lapses, but you can do something about it. "People have more control than they think when it comes to their brain health," Dr. Gary Small says.

He is the director of the UCLA Longevity Center and has written "The Alzheimer's Prevention Program," which includes a simple memory-improving technique called "Look Snap Connect."


In the following video Dr. Small gives some ideas on how to prevent or hold off Alzheimer's Disease.



Original article KSEE news

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Right now there is no way to prevent Alzheimer's disease. The health of the body and brain depends on both lifestyle factors that are within your control.  It also depends on genetic factors.  However, new research reveals that lifestyle factors play an even more significant role in protecting the brain as we age.

In fact, a brain-healthy lifestyle, including regular exercise and a heart-healthy diet are critical elements for Alzheimer’s prevention.

Regular physical exercise reduces the risk of developing Alzheimer’s disease by 50%. Regular exercise can also slow deterioration in those who have already started to develop cognitive problems. Try for at least 30 minutes of aerobic exercise five or more times per week.

Additionally, moderate levels of weight training increase muscle mass and help maintain brain health. Combining aerobics and strength training is much better than either activity alone.

Falls and the resulting head injuries are more likely as people age, which increases the risk for Alzheimer’s disease and dementia, balance and coordination exercises like yoga and Tai Chi can help with agility and fall prevention.

Maintaining a healthy diet is important in preventing Alzheimer’s disease. A heart- and brain-healthy diet that is rich in fish, nuts, whole grains, olive oil, and lots fresh produce.

Evidence suggests that omega-3 fatty acids, such as those found in cold-water fish such as salmon, tuna, trout and sardines may help prevent Alzheimer’s disease and dementia. Fish oil supplements are also a good source for omega-3s. In addition, it’s best to reduce consumption of full-fat dairy products, red meat, fast food, fried foods, and both packaged and processed foods.

Original article - Empowerher

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Recently, researchers looking into cognitive decline and dementia have made encouraging findings. Although it was believed that the adult brain could not develop new neurons (or brain cells), scientists have learned in the past decade or so that the human brain is pliable and adaptive. The brain can actually add new neurons even late in life and continually form new connections among existing neurons -- a phenomenon known as neuroplasticity.

This means that while an aging brain may have signs of damage, initially it can often compensate for them. And engaging in mentally stimulating activities like reading, taking a class or playing board games is one way to bolster this process.

This compensation process depends on your "cognitive reserve," the extra, perhaps unused, amount of cognitive ability that can make up for the loss of brain functioning when your brain shows signs of dementia due to the death of cells and their replacement by beta-amyloid plaques. Genetics, early childhood stimulation and education level can influence cognitive reserve but are essentially immutable once you're an adult.
 
Fortunately, studies have found that you can also increase your cognitive reserve and delay the onset of dementia through a variety of intellectually stimulating leisure activities in middle and later life.

A study in the journal Neurology found that among 101 people who eventually developed dementia, those who frequently participated in one or more activities, such as reading, writing, doing crossword puzzles, playing card or board games, having group discussions or playing music experienced memory decline more than one year later than those who participated in these activities less often. These pursuits built cognitive reserve and delayed dementia as much as a higher education level did.

It's worth noting that researchers have discovered that watching television is a passive activity that doesn't really stimulate the mind at all; on the contrary, watching television is associated with an increased risk of cognitive decline. One study found that TV watchers were 10% more likely than non-watchers to experience cognitive impairments over a five-year period. A possible explanation: Time spent in front of the TV means less time for the mental, social and physical activities that can help delay dementia.

Original article – Johns Hopkins Health Alert

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Alzheimer’s Disease, more and more people are trying to figure out how to prevent it, or at least, hold it off. Does eating a lot of fish and few processed foods really help protect against Alzheimer’s disease? A new study suggests that nutrition could play almost as strong a role as age, number of years of education, and high blood pressure, but not quite as much of a role as inherited genes.

In the study published in the journal Neurology, researchers measured the level of nutrients in the blood of nearly 300 seniors and found that those who had high levels of vitamin D and omega 3 fatty acids - both found in salmon, tuna, and other fatty fish - high levels of vitamins C, E, and B - antioxidants found in fruits, nuts, and green leafy vegetables - appeared to have somewhat more protection against early symptoms of Alzheimer’s. They were less likely to have cognitive difficulties, memory problems, and brain shrinkage - an indicator of Alzheimer’s - than those who had low levels of these nutrients.

The researchers also found that those who had blood markers that indicated high levels of trans fats - margarine and other partially-hydrogenated oils used in doughnuts, cookies, and other processed foods - were more likely to have memory loss and brain shrinkage.

This study may have more strength than previous studies in that it verified dietary patterns through blood measurements rather than relying on dietary recall questionnaires, which can be unreliable.

“These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,’’ said study author Gene Bowman, a professor of public health at Oregon Health & Science University in Portland.

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Today, a growing number of adult children are taking care of their aging parents with Alzheimer's. While most families cope well with the added responsibility, the primary caregivers, usually the women, suffer from stress and often neglect their own health.

Many adult children feel as though they can take care of parents, and they don’t realize the difficulties and the stresses that are involved. They also don’t understand how challenging it will become over time.

Experts say the numbers of adult children taking care of their parents will increase as people live longer. According to a 2011 study by MetLife Mature Market Institute, there are nearly 10 million children over the age of 50 who care for their parents. That figure has more than tripled over the past 15 years.

According to the U.S. Department of Health and Human Services, the demand for informal caregivers - family, friends and neighbors - is expected to grow by more than 20% in the next 15 years as baby boomers age.

As life expectancy increases, it will increase the responsibility of caregivers.

Trying to meet the needs of kids and the patient with Alzheimer's is pretty challenging for caregivers with families. The difficulty for families is in finding a compromise that allows Alzheimer’s patients to remain on their own like they want, yet making sure that they are receiving proper care.

Adult children should prepare a care plan for their elderly parents' when it becomes apparent that the parents are beginning to have difficulty taking care of them.

If adult children don't have a plan for how to deal with those challenges, they are going to end up in a crisis situation. If they're able, older adult parents should have some say in the plan before Alzheimer’s or dementia gets too far along.

For information on Alzheimer’s care in your area, contact Spring Arbor Living.

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While no one can promise a sure-fire treatment to prevent memory loss, there are strategies that can significantly improve your chances of keeping Alzheimer's at bay.

Dr. Peter V. Rabins, acclaimed author and geriatric psychiatrist at Johns Hopkins, wrote “How to Protect Your Memory and Brain Health, 8 Key Strategies Focused on Saving Your Memory With Evidence-Based Research to Support Each Step.”

He is one of the nation's leading experts on the care and management of patients with Alzheimer's disease and other forms of dementia.

Dr. Peter V. Rabins writes about eight steps to dramatically enhance your quality of life and reduce or delay your chances for memory deterioration.

Many experts believe that once you understand your various risk factors for cognitive decline, take control of them, and follow through with the evidence-based strategies detailed in How To Protect Your Memory and Brain Health, you'll be in a better position to keep your memory strong well into later life.
For example, do you know:

What's the best way to guard your memory and prevent dementia?

Stay heart healthy. Controlling high blood pressure and cardiovascular disease are absolutely critical to cognitive function.

What are the effects of too little sleep on keeping your memory sharp?

Many of us have trouble sleeping at night. Now new studies show that getting adequate sleep plays an essential role in learning new information, relating to names, dates, faces, facts, specific events - in short forming memory.

What's so special about the Mediterranean diet?

For years the marketing and promotion of dietary supplements that claim to enhance memory have left many people confused and wary. Now recent evidence-based research reported in the Annals of Neurology suggests that people who closely follow the Mediterranean diet have a 40 percent lower risk of Alzheimer's disease. The take-away: The food you eat, not the pills, can prevent or slow the rate of cognitive decline.

How does regular physical activity protect memory and reduce the risk of Alzheimer's?

Studies investigating the exercise/memory/dementia link have shown positive outcomes in recent years. There are benefits of regular exercise, incorporate exercise into your schedule.

How does stress affect memory?

We all know that living a stress-filled life is unhealthy. It turns out that stress is worse for us than we thought. Johns Hopkins researchers have linked high levels of the stress hormone cortisol with poor cognitive performance in older adults. And another study, reported in the journal Neurology, found that depressed and anxious people are 40% more likely to develop mild cognitive impairment.

Every day, scientists are proving that diminished memory and mental capacity are NOT inevitable - and can be slowed, halted or even reversed through good nutrition, lifestyle habits and more. Even Alzheimer's disease is not something that suddenly occurs in old age. Rather, it's a continuum of illnesses that gets its start decades earlier without any symptoms.

So it makes sense that if we could find a way to keep our brains healthier and better able to counter the damage that occurs with age, we could better the odds of preserving memory and preventing or forestalling Alzheimer's and other dementias.

A recent report from the National Institutes of Health supports this view. It provides evidence that vascular disease risk factors - including mid-life hypertension, high cholesterol and diabetes - can all predispose someone to developing memory problems-even Alzheimer's.

While this may not sound like good news - it is.

Because it points the way to the importance of effective prevention strategies - strategies you can begin TODAY to keep your brain healthier, longer.

Original Article – Johns Hopkins

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What Should I Look for in an Assisted Living Community?
The following checklist will help you and your family evaluate assisted living facilities.
 
Assisted Living Consumer Checklist

General Concerns

• Does the assisted living community meet local and/or state licensing requirements?
• What is the policy on insurance and personal property?
• What is the procedure for responding to a medical emergency?
• Are visitors welcome at any time?

• Is there a written plan for the care of each resident?
• What is the procedure for assessing a potential resident's need for service? Are those needs reassessed periodically?
• Can a resident be discharged for refusing to comply with a care plan?

• Is a contract agreement available to include accommodations, personal care, health care, and support services?
• When may a contract be terminated and what is the refund policy?
• Are additional services available if the resident's needs change?
• How do you pay for additional services that are needed on a temporary basis (such as nursing care)?
• Are there different costs for various levels or categories of services?
• Are there any government, private, or corporate programs available to help cover the cost of services to the resident?
• What are the billing, payment, and credit policies?
• May a resident handle his or her own finances with staff assistance (if able), or should a family member or outside party be designated to do so?

• Is staff appropriately trained?
• Did you receive a warm greeting from staff? Are staff members personable and outgoing?
• Is staff appropriately dressed?
• Do staff members greet residents by their first names and interact warmly with them?
• Is staff available to meet scheduled and unscheduled needs?
• Is staff available to assist residents who experience memory, orientation, or judgment losses?

• Do residents socialize with each other and appear happy and comfortable?
• Do residents, other visitors, and volunteers speak favorably about the facility?
• Do the residents seem to be appropriate housemates for you or your loved one?

• Do you like the appearance of the building and its surroundings?
• Is the decor attractive and home-like?
• Is the floor plan easy to follow?
• Do doorways, hallways, and rooms accommodate wheelchairs and walkers?
• Are elevators available?
• Are handrails available to aid in walking?
• Are cupboards and shelves easy to reach?
• Are carpets secured and floors made of a non-skid material?
• Is there good natural and artificial lighting?
• Is the residence clean, odor free, and appropriately heated and cooled?

• What is the residence policy regarding storage of medicines, assistance with medicines, and medicine record-keeping?
• Is self-administration of medicine allowed?
• Who coordinates visits from a nurse, physical therapist, occupational therapist, or other specialist if needed?
• Does a doctor or nurse visit the residents regularly to provide medical checkups?

• Is staff available to provide 24-hour assistance with activities of daily living, if needed? Do daily activities include:
• Dressing
• Eating
• Mobility
• Hygiene and grooming
• Bathing, toileting, and incontinence assistance
• Using the telephone
• Shopping
• Laundry
• Housekeeping in unit
• Transportation to doctor, hairdresser, or other activities

• Are different sizes and types of units available?
• Are units for single and double occupancy available?
• Do residents have their own lockable doors?
• Is a 24-hour emergency response system accessible from the unit?
• Are bathrooms private? Do they accommodate wheelchairs and walkers?
• Can residents bring their own furnishings? What may they bring?
• Do all units have a telephone, internet access, and cable television? How is billing handled for these services?
• Is a kitchen area/unit provided with a refrigerator, sink, and cooking element?
• May residents keep food in their units?
• May residents smoke in their units? May they smoke in public areas?

• Is there an activities program?
• Do residents participate in the neighboring community's activities?
• Do volunteers, including family members, come into the residence to conduct or help with programs?
• Does the facility require residents to undertake any chores or perform specific activities that benefit all residents?
• Are residents' pets allowed in the unit? Who is responsible for pet care?
• Does the residence have its own pets?

• Does the residence provide three nutritionally balanced meals a day, seven days a week?
• Are snacks available?
• May a resident request special foods?
• Are common dining areas available?
• May residents eat meals in their units?
• May meals be provided at times the resident prefers or are there set meal times?

Checklist by WebMD

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