Category Archives: How-To’s

The importance of a good night’s sleep for seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


As people age, the odds of having a sleeping disorder rise dramatically. Many older adults either can’t fall asleep at night, wake up too often, or can’t breathe properly while trying to sleep. In fact, 40% of seniors struggle with serious health problems as a result of poor sleeping habits and a general lack of sleep. 


What are the senior health problems that arise from not getting a good night’s sleep? And what can you do to help combat sleep deprivation? Look through this blog to get the information you need about seniors and sleep—along with ideas on how you can fix your sleeping habits before bedtime tonight. 

What constitutes a ‘good night’s sleep’?

There’s a common misconception that seniors don’t need as much sleep as other adults, which has likely arisen due to the large number of seniors who struggle to get enough sleep. However, that’s just not true. Seniors need the same amount of sleep as they did when they were younger. All adults over 20 years of age need somewhere between 7-9 hours of sleep per day.

Why seniors don’t get enough sleep

The main causes of sleep deprivation in seniors can usually be linked to two different sources—insomnia or sleep apnea. 

Sleep apnea

Sleep apnea is a disorder that occurs when breathing patterns are interrupted during sleep. This limits the flow of oxygen to the brain, which in turn causes you to wake up in order to correct the breathing error. While there are certain groups of people who are more likely to have sleep apnea, it generally becomes more common as you age.


If you suspect you might have sleep apnea, talk to your doctor. They might be able to give you tips on lifestyle changes that will reduce your overall risk, or help you get a CPAP machine or other device that can help open up your airways.

Insomnia

Insomnia is a sleeping disorder characterized by an inability to fall asleep or an inability to stay asleep. Seniors often get insomnia from:

  • Side effects of medications needed for other health problems
  • Anxiety and stress about aging
  • Other health-related issues such as chronic pain

The dangers of sleep deprivation on senior health 

The number one danger of sleep deprivation is daytime fatigue, a condition that makes people extremely tired throughout the day—although they don’t fall asleep as a result of their sleepiness. Instead, they suffer from:

  • An inability to complete simple tasks
  • Memory problems
  • A lack of concentration
  • Lowered energy levels
  • A lack of motivation
  • Decreased interest in socialization
  • Irritability
  • Depression

In addition to daytime fatigue, sleep deprivation can lead to a number of other serious health issues like:

How to improve your sleeping habits

With sleep deprivation being such a dangerous issue for seniors to contend with, it’s important that immediate steps are taken to fix sleeping habits. Try avoiding taking sleep medication if you can—it can be expensive, habit-forming, and comes with its own side effects. Instead, use mediation and prescriptions as a last resort and first try natural ways to improve your sleep. 

Create a sleeping routine

A nighttime routine can help signal to your brain that it’s time for bed, which is especially helpful if you struggle with insomnia. A routine can include things like:

  • Taking a warm bath before bed
  • Drinking a glass of water
  • Winding down with some light reading and relaxing music
  • Turning off all lights
  • Going to bed at a consistent time (and waking up at the same time each day)

Avoid certain behaviors at night

Sometimes engaging in certain behaviors or activities before bed can hurt your chances of getting a good night’s sleep. Things to avoid before bed include:

  • Watching TV or using smartphones and other electronics
  • Eating heavy meals before bed
  • Drinking anything with caffeine or alcohol before you try and sleep
  • Drinking excessive amounts of alcohol during the day
  • Smoking right before bedtime
  • Exercising at night

Optimize your room for sleep

There are simple changes you can make in your apartment and bedroom that can help you improve your sleeping habits, such as:

  • Making your room dark
  • Keeping the temperature cooler at nighttime
  • Taking electronics and TVs out of the bedroom
  • Creating a noise level that lulls you to sleep—usually either silence or a soft white noise
  • Removing distracting or unnecessary lights and sounds in your room
  • Using your bed only for sleeping, not for relaxing in during the day

It’s essential that seniors get to sleep at night, or you can risk coming down with some serious health problems. By being aware of how much sleep you should be getting and taking immediate action steps, you can improve your sleeping habits and get the right amount of rest as you age.


Reprinted with permission from Vista Springs Assisted Living.




From tent to table

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Think fun and healthy for your next outdoor adventure. (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat


Camping trips brim with healthy fun.


We hike, swim and paddle. We run until we’re breathless.


We get close to nature, inhale fresh air and gaze at the stars.


All those outdoor activities require fuel. And with a little planning, the camping menu can be just as healthy—and fun—as a day at the beach, says Angela Fobar, RDN, a Spectrum Health dietitian.


A mom with three young children, Fobar has spent many nights at campgrounds with her family, both in a tent and a camper. They roast marshmallows over the campfire and eat their share of s’mores.


But as a dietitian with Spectrum Health Zeeland Community Hospital, Fobar also looks for ways to eat healthy on vacation. In her pre-trip grocery shopping, she opts for kid-friendly foods that deliver good nutrition.


And simplicity is key.


“It’s camping,” she said. “You want to spend your time relaxing, hanging out and doing activities—and not spend an hour making an elaborate meal.”


She shared three tips for keeping nutrition on track, even when you’re sleeping in a tent or camper.

One-pot (or packet) meals

“We like to cook a lot of our meals over the fire,” Fobar said. “To do that, I think, takes a little planning.”


She creates foil packets that combine some form of protein—chicken or shrimp, for example—with assorted vegetables, olive oil and spices.


A favorite packet dinner combines turkey sausage with potatoes and green beans. You can vary the spices, adding Italian seasonings or a fajita flavor.


“I think that’s the fun of it,” she said. “You can mix and match whatever you want.”


The ingredients can be cut and prepared at home before the trip. You can assemble the packets at home or at the campground. (Combinations suggested below.)


And if you don’t want to make individual servings, you can combine the ingredients in a cast-iron skillet and cook the dinner over a fire.


If she uses a camper and has an electric hookup, Fobar often prepares one-pot soups and stews in a Crock-Pot.


This recipe for Six-Can Tortilla Soup, found on allrecipes.com, works especially well for a camping trip because the ingredients don’t require refrigeration. The tasty soup combines canned chicken with beans and other ingredients.


Because some canned goods are high in sodium, she advises looking for salt-free or low-sodium options.

Fire-grilled pizza

Using a cast-iron pizza pan over a campfire, Fobar makes pizza dinners that her family calls “hobo pies.”


Using bread as the crust, they layer pizza sauce, cheese and a variety of toppings. She usually makes hers meatless, but the toppings available can vary with a family’s tastes.


“It’s fun because the kids get involved,” she said. “They can choose whatever ingredients they want to add.”

Fruits and veggies

Even when camping, you can still get at least five servings of fruits and vegetables a day, Fobar says.


“I like to cut up fruit ahead of time so I have tubs of fruit available,” she said.


She also keeps a tub of veggies on hand. Often, she chooses ones that require no prep—carrots, baby tomatoes, sugar-snap peas.


Having a stockpile in the cooler or a camper fridge makes it easy to add fruits and veggies to every meal.

Packet meal recipe

Use one of these combinations for a one-pot or foil packet meal. Or feel free to vary them and concoct your own.

  • Turkey sausage or kielbasa, red skin potatoes, onion and green beans. Season with salt, pepper, garlic and rosemary.
  • Apple chicken sausage, sweet potatoes, red onion and Brussels sprouts. Season with salt, garlic, thyme and cinnamon.
  • Chicken, onion and red, yellow and green peppers. Add fajita seasonings.
  • All veggie: broccoli, carrots, cauliflower, cherry tomatoes, onion and summer squash. Season with salt, pepper, garlic and rosemary or thyme.

Directions

Prep for packets can be done while camping or at home and taken to the campsite in your cooler or fridge.


Think size when cutting your items. Items that take longer to cook can be cut smaller than items that cook in a shorter time.


Assemble packets. You will need a square of foil, 12 by 12 inches, for the top and bottom of each packet.


Build with desired chopped ingredients.


Add olive oil—2 tablespoons per packet, to prevent sticking.


Add seasoning.


Fold each side of the packet two or three times to make sure they are secure when flipping over the fire.


Cook on a grate or grill over a bed of hot coals for about 40 minutes. Check the temperature of any meats with a meat thermometer prior to serving.


Reprinted with permission from Spectrum Health Beat.



9 ways to make your vacation foolproof

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Before you hit the beach or ski slopes, make your vacation foolproof. (Courtesy Spectrum Health Beat)

By Health Beat staff


Whether your family’s travel plans include some fun in the sun, makin’ a splash or skiing the slopes, nothing puts the damper on a vacation faster than illness or injury.


There are several things you can do before, during and after your travels to make your experience a memorable one. For all the right reasons.

1. Think like a Boy Scout

Travel itself is stressful. And breaks can be a particularly crazy and frustrating time, especially if you’re traveling with kids.


“The most important advice I give to my patients is be prepared. That, and remember to pack your common sense,” said Philip Henderson, MD, division chief, internal medicine and pediatrics, Spectrum Health Medical Group. “People on vacation tend to do things they’d never do at home, which can lead to trouble. You’ll be able to deal with the unexpected and avoid a lot of stress by being well-prepared and using your head.”

2. Give yourself a boost

A healthy immune system before you leave can lessen the chance of downtime due to illness on your vacation and when you get back home. So, before you even think about what to pack, give your immune system a boost: get plenty of rest, eat right and stick to your normal exercise routine.


Make sure you and your kids are up to date on all your vaccinations, including your flu shot, Dr. Henderson said. Take this quiz to find out which vaccines you or your children age 11 years and older may need, and be sure to get them a couple weeks before you travel.


If you’re traveling outside the continental U.S., check the Centers for Disease Control and Prevention and the World Health Organization for recommendations on additional vaccinations and other travel health precautions.

3. Mind your medications

Pack enough of your prescription medications in your carry-on luggage to last the entire trip—and a little extra in case your return trip is delayed. Bring a list of the brand and generic names of all your medications, including the dosage and frequency, in case you need to get a refill during your trip.


Bring both your standard, everyday medications, as well as any emergency medications you might need. This may include an EpiPen if you have a severe allergy or an inhaler if you’re prone to asthma attacks.


Take a basic medical kit with you. Dr. Henderson suggested:

  • Band-Aids
  • Antibiotic ointment
  • Aspirin or Tylenol
  • Aloe gel (for sunburn)
  • Antacids such as Tums (for upset stomach)
  • Pepto-Bismol tablets (for traveler’s diarrhea)

“Be sure you get the real Pepto-Bismol,” Dr. Henderson said. “Look for bismuth subsalicylate as the key ingredient for it to really work.”


If you take certain medications, or have chronic health conditions such as diabetes or epilepsy, carry an alert notification or identification card with you.


“This is especially important for people who take a blood thinner,” Dr. Henderson said. “If you’re in an accident or are unconscious, emergency medical personnel need to be aware in order to properly treat you.”

4. Going airborne

Given the lengthy time spent in crowded planes, air travelers are often concerned about catching an illness from other passengers. In addition to what’s floating around in the air, studies have shown that illness-causing bacteria can survive on surfaces inside airplanes for days or even up to a week.


So how can you stay safe and healthy on the airplane?

  • Clean your hands thoroughly and often. Travel with a small bottle of hand sanitizer. Use it once you are settled in your seat and again after you depart the plane.
  • Cover your mouth and nose with a scarf or tissue if someone near you sneezes or coughs in your direction. Discard used tissues right away and then wash your hands.
  • Bring your own pillow and blanket instead of using those handed out by the airline.
  • Drink lots of water and nonalcoholic, decaffeinated beverages to stay hydrated. The air in airplanes is dry so it’s easy to become dehydrated.
  • Stretch your legs. Even healthy people can get blood clots in their legs after long flights. When allowed, walk up and down the aisles and stretch your calf muscles while you’re sitting.

Remember, the risk of infection doesn’t end when you get off the airplane.


Cruise ships and busy resorts can also expose you to some nasty infections. Norovirus, which causes vomiting and diarrhea, is known to plague these vacation escapes.


Scrupulous hygiene is the key to avoiding these highly contagious bugs. Wash your hands after every trip to the bathroom and before every meal. Soap and water is best, or use a hand sanitizer with at least 60 percent alcohol.

5. Avoid traveler’s stomach

Changes in diet can wreak havoc on your digestive system. While a slice of pizza or a burger might be tempting while waiting for your flight, eat a salad or something rich in fiber to avoid stomach problems later.


Once you arrive, try to eat as much like your normal diet as possible. Go ahead and have some treats. It’s your vacation, after all. But make sure the majority of your meals contain vegetables, fruit, lean protein and whole grains. Drink plenty of water, too.


If you know you have a sensitive stomach, take one Pepto-Bismol tablet each day to prevent traveler’s diarrhea, Dr. Henderson suggested.


And a final word of caution on food safety: If food left out on a buffet table looks wilted or dry around the edges, it’s probably best to stay away.

6. Drink up

Water, water, water. Staying well hydrated is important.


“People don’t realize how much water they lose when they sweat,” Dr. Henderson said. “And when your body is dehydrated, you feel lousy. Dehydration affects your metabolism, your circulation, and causes headaches and dizziness.”


One way to tell if you’re drinking enough water is to look at your urine. If you’re going at least four times a day and it’s relatively clear in color, you’re in the clear. If it’s dark in color, you’re dehydrated and need to drink more water.


If drinking alcohol is part of your break, remember that it can impair your judgment and actions.


Binge drinking, in particular, can be a problem on vacation. It’s the most common pattern of excessive alcohol use, defined for men as consuming five or more drinks, and women consuming four or more drinks, in about two hours.

7. Beware the buzz

Educate yourself about the local bugs and reptiles, especially if you’re traveling off the beaten path, Dr. Henderson said. Know which are poisonous and which are not.


Mosquitoes carrying dengue fever, Zika virus and chikungunya virus, once found only in Africa and Asia, have been found in Florida, Hawaii, the Caribbean, South America and Central America.


To avoid bites, stay inside or in screened-in areas or cover up during peak mosquito hours–sunrise and sunset, and in early evening. Also avoid tight clothes, dark colors and perfume. Natural repellents with 20 percent picaridin, or deet-based products with 30 percent deet or less, also work well.


Women who are pregnant or plan to become pregnant may want to avoid places where there is active Zika transmission, noted Vivian Romero, MD, a maternal fetal medicine specialist with Spectrum Health Medical Group.


“Decisions about pregnancy planning are personal,” Dr. Romero said, suggesting that those who are considering becoming pregnant use condoms and put off conception for up to six months after returning from a visit to a Zika-confirmed area. “We recommend talking with your health care provider if you’re not yet pregnant, but thinking about having a baby in the near future.”

8. Soak it up. Safely.

It’s tempting to soak up the rays by staying in the hot sun all day. Although getting a little sun can have some health benefits (think vitamin D boost), the sun’s ultraviolet rays can damage your skin in as little as 15 minutes.


“Terrible sunburns are by far the most common thing we see in people returning from vacations,” Dr. Henderson said. “Be sure to apply sunscreen to the top of your feet. That’s one spot where we see the worst burns. The other is on the top of the head for men who are bald or have thinning hair.”


This also applies to those enjoying ski trips—that powdery white snow reflects the sun’s rays and can burn you to a crisp if you aren’t careful.


Always practice sun safety: wear a hat, protect your eyes with wraparound sunglasses that provide 100 percent UV ray protection, and for sunscreen, use one with a SPF double what you’d normally use at home, said Dr. Henderson.

9. Home sweet home

Once you’re home, pay attention to how you feel. While it’s normal to feel a little rough around the edges after traveling for a day or two, if you feel worse each day rather than better, see your doctor.


Reprinted with permission from Spectrum Health Beat.



Ditch the golf cart. Your aging knees won’t mind

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Golfers with knee osteoarthritis do not need to be concerned about worsening their disease by walking the course. In fact, walking provides the best health benefit. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Golfers with knee arthritis should park the golf cart and walk the links instead, researchers say.


While using a golf cart may seem the obvious choice for golfers with knee problems, a new small study finds that walking provides much greater health benefits. Moreover, it’s not associated with increased pain, inflammation or cartilage breakdown, the researchers said.


“Individuals with knee osteoarthritis are often concerned about pain and may be more likely to use a golf cart,” said lead study author Dr. Prakash Jayabalan. He’s an assistant professor of physical medicine and rehabilitation at Northwestern University Feinberg School of Medicine in Chicago.


However, “this study has shown that golfers with knee osteoarthritis do not need to be concerned about worsening their disease through walking the course. In fact, walking provides the best health benefit,” Jayabalan said in a university news release.


More than 17 million Americans older than 50 golf regularly. Knee osteoarthritis is a leading cause of disability in this age group. The condition causes swelling, pain and difficulty moving the joint.


The study included 10 older golfers with knee osteoarthritis and five without the disease, which is usually caused by wear and tear of the joint.

Think golf is an easy sport on the body? Guess again!

On one day, the study participants played one round of golf (18 holes) walking the course. On another day, they used a golf cart to play 18 holes. On each occasion, the researchers monitored the participants’ heart rates to determine their level of exercise intensity, and took blood samples to measure markers of knee inflammation and cartilage stress.


On both occasions, the golfers had an increase in these markers, but there was no difference between use of the golf cart and walking, the findings showed.


When walking the course, the heart rates of the golfers with knee problems were in the moderate-intensity zone for more than 60 percent of the time, compared with 30 percent when using a cart.


But even using the cart, golfers met daily exercise recommendations, according to the study authors.


“Bottom line: walking the course is significantly better than using a golf cart, but using a golf cart is still better than not exercising at all,” Jayabalan concluded.


The study was presented recently at the Osteoarthritis Research Society International annual meeting in Liverpool, England. Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.


Reprinted with permission from Spectrum Health Beat.


Heat stroke—the athlete’s summer foe

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Runners are among the high-intensity athletes who should be especially cognizant of their exposure to heat on summer days. (Courtesy Spectrum Health Beat)

By Jolene Bennett, Spectrum Health Beat


Early one summer, incoming Kent State University freshman Tyler Heintz, 19, fell severely ill during an early-morning football practice.


His breathing grew labored and he began to slip in and out of consciousness. An ambulance rushed him to a hospital, but he later died.


The cause: exertional heat stroke.


This dangerous condition can strike an athlete of any stature, even those who have reached the pinnacle of their sport. In August 2001, 6-foot-4, 335-pound offensive tackle Korey Stringer, of the Minnesota Vikings, died shortly after collapsing during drills on a hot, humid day.


The Centers for Disease Control and Prevention identifies groups most at risk of heat stroke, including the very young, the very old, the chronically ill, people who work outdoors and people in low-income households.


Athletes, however, are particularly at risk for exertional heat stroke.


It is not uncommon for an athlete to sweat 1 to 2 liters per hour on a hot day. A large football player can lose up to 15 pounds of water in a single practice session.


The problem is most athletes drink far less than they sweat, simply because they underestimate the extent of their sweat loss.

Limitations

With summer underway, athletes young and old are more often found outdoors. It’s an essential time to impress the importance of proper hydration and rest.


Summer training camps for runners, soccer players and football players are proving grounds for excellence, but they can be ground zero for heat stroke trouble.


When athletes—especially runners and football players—participate in vigorous exercise in the warm months, dehydration can turn fatal.


Almost all heat-related deaths occur from May to September, according to the CDC, which also identifies exertional heatstroke as a leading cause of preventable, non-traumatic exertional sudden death for young athletes in the U.S.


Two-a-days, those notoriously difficult practices common to football, can often lead to trouble. Last year, the NCAA Division I Council banned two-a-days in preseason practices.


A 2016 study in the Journal of Athletic Training found that exertional heat exhaustion occurs at an increased rate in the first 14 days of practice, and especially in the first seven days.


About a decade ago, the National Athletic Trainers’ Association issued guidelines for preseason heat acclimatization. The guidelines establish a 14-day plan that helps athletes acclimatize to the heat. It zeroes in on the first three to five days of summer practice as the most important for progressive acclimatization.


On Day 1, for example, athletes shouldn’t participate in more than one practice and they should wear limited gear, as well as limiting the level of exertion and physical contact. For full-contact sports, “100 percent live contact drills should begin no earlier than Day 6.”


Coaches and training staff must carefully consider their approaches to summer practices, scrutinizing duration, intensity, time and place.


On especially hot days, for instance, the practice may need to be limited in length or simply rescheduled to a cooler part of the day.

Keeping watch

Athletes and parents need to be aware of the signs and symptoms of dehydration and heat stroke.


Keep in mind that thirst is not always the best indicator of dehydration. By the time a person senses thirst, the body may have already lost more than 1 percent of its total water. Athletes, coaches and parents should emphasize the importance of proper hydration before, during and after sporting activities—and then keep watch for any signs of trouble.


Some signs of mild to moderate dehydration include:

  • Thirst
  • Dry or sticky mouth
  • Not urinating much
  • Darker yellow urine
  • Dry, cool skin
  • Headache
  • Muscle cramps

Signs of severe dehydration include:

  • Not urinating, or very dark yellow or amber-colored urine
  • Dry, shriveled skin
  • Irritability or confusion
  • Dizziness or lightheadedness
  • Rapid heartbeat
  • Rapid breathing
  • Sunken eyes
  • Listlessness
  • Shock (not enough blood flow through the body)
  • Unconsciousness or delirium

When dehydration goes untreated, the body can no longer maintain homeostasis, which leads to heat stroke. This can cause impaired cardiovascular function and neurological failure.


An athlete experiencing heat stroke may become agitated, confused or unable to maintain balance.


The signs of heat stroke:

  • High body temperature
  • Hot, red, dry, or damp skin
  • Fast, strong pulse
  • Headache
  • Dizziness
  • Nausea
  • Confusion
  • Losing consciousness

Reprinted with permission from Spectrum Health Beat.


Pack the right footwear for summer vacations

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Excessive foot pronation increases the stress at the knee and hip joints, which can create problems in the foot, ankle, knee, hip and lower back. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


When packing for your summer vacation, be sure to include the right footwear, a podiatrist advises.


“The type of vacation you go on will determine the type of shoe you need,” Dr. Ronald Lepow, an assistant professor at Baylor College of Medicine’s department of orthopedic surgery, in Houston, said in a school news release.


If you’ll be doing a lot of walking, wear shoes with good support and consider where you’ll be going. For example, if you’ll be strolling on uneven cobblestones, the flexibility of your shoes will be more important than if you’re visiting a location with smooth, level walkways.


If you’re going to the beach, bring flip-flops or clogs, Lepow said. Don’t walk barefoot on hot sand because doing so can cause blisters. Be sure to put sunscreen on your feet, he added.


Athletic shoes can be a good choice for evening walks along the beach, and water shoes can help prevent injuries from stepping on objects or uneven surfaces under the water.


If available, use foot showers to wash off any potential contaminants from your feet, Lepow advised.


At pools, wear shoes or flip-flops when not swimming to protect yourself from athlete’s foot, nail fungus and warts, he said.


And if you’re going hiking, you should wear hiking boots. They are well-insulated and provide good heel, arch and ankle support.


Finally, if you buy new shoes, be sure to break them in a couple of weeks before your trip. Walk around the house in them, bend them and use shoe inserts to stretch them, Lepow suggested.


Reprinted with permission from Spectrum Health Beat.


How to recognize early signs of dementia in seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


As a sizable percentage of the population reaches old age, many families worry about the health of their loved ones. A common fear is that a senior family member will be diagnosed with dementia. Dementia, which is a name given to describe a large number of specific memory diseases, affects about 10% of Americans, although the anxiety surrounding dementia makes many people think that the numbers are higher.


Dementia has many stages and forms, but most people are only aware of the late-stage symptoms that can be the most frightening and upsetting. Because these are the more well known symptoms, it can become difficult to understand what the early signs of dementia actually are. 


It’s important to try and get a dementia diagnosis as soon as possible so the best treatment plan can be put in place, meaning it’s equally important to know what the earliest signs of dementia are and how to recognize them in your loved ones.

Memory loss

The most well-known and obvious sign to spot for dementia is memory loss. After all, dementia is another name for memory disease. But memory loss can mean different things, and it’s important to know when something could be a sign of dementia, and when a behavior is part of the normal aging process.


Simple forgetfulness, such as blanking on a name or word but then remembering it later, isn’t necessarily the type of sign you need to be on the lookout for. Something that might be a more significant sign of memory loss would be forgetting the name of a close relative or friend, and not being able to recall it later.


A good indicator of whether memory loss is a simple brain lapse or a serious sign is if the memory loss is interfering with the daily life of your loved one. For example, if they can no longer hold a conversation because they forget names, dates, and events, it could be an early dementia warning sign.

Confusion

Another important indicator of oncoming dementia is confusion. While not as unmistakable as forgetting names of relatives, confusion can often be the result of other, less obvious, characteristics of memory loss. If an elderly family member is having more confusion than normal, such as not understanding where they are, what day or time it is, or who they are talking to, it could be pointing to a more serious problem than a simple senior moment.

Changes in attitude

If you notice abrupt changes in attitude from senior family members, then it could be another early sign of approaching dementia. Sometimes people who are suffering from early dementia symptoms will become angry, irritable, aggressive, scared, or anxious. Usually these behavioral changes are because they are afraid of what’s happening to them, and are either lashing out or withdrawing from confusion. 


A major shift in overall personality is another warning sign to be aware of, such as a normally social person becoming reclusive, or a usually shy person suddenly becoming more outgoing and reckless.

Cognitive difficulty

Dementia affects more in the brain than just memory, and a person’s cognitive thinking and mental abilities are often damaged by dementia. Early dementia symptoms can be represented by difficulty with things like:

  • Puzzle-solving
  • Organizing
  • Scheduling
  • Complex thinking
  • Following directions
  • Simple math 

Problems with speaking or writing

If your loved one stumbles over words occasionally as they continue to age, there probably isn’t a reason to get overly concerned. However, if your extremely well-spoken relative is struggling to remember even basic words and is forgetting what simple phrases mean, it could be a sign of something more severe.


Similarly, if you notice that a loved one can no longer write the way they used to and is using increasingly poor grammar and spelling, it could be another early dementia warning sign.

Remember:

In today’s world, we can sometimes be hyper-vigilant when it comes to searching for signs of dementia. While it’s important to get an early diagnosis, we can also be a little paranoid with our loved one’s health. 


It’s normal for seniors to have a few lapses in memory and some mood changes as they age, so not every dropped word and misplaced item is a reason for alarm. However, if you notice a possible symptom getting rapidly worse, or a number of signs presenting together, you may want to consider talking to your loved one.


Always keep your senior family members informed about your suspicions, and don’t exclude them from any decisions you make. If you think that a trip to the doctor is necessary, go with your loved one to show support. Working together as a family is always the best way to approach serious health issues, including dementia.


Reprinted with permission by Vista Springs Assisted Living.




Know the warning signs of suicidal thoughts

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The sharpest rise in suicide rates has occurred among men aged 45 to 64 and girls aged 10 to 14. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Family, friends and acquaintances can play a key role in suicide prevention by being alert for signs and taking action to help someone who may be struggling, a mental health expert says.


Nearly 43,000 Americans commit suicide each year, according to the American Foundation for Suicide Prevention. For the past two decades, suicide rates have been rising in the United States, the federal Centers for Disease Control and Prevention says.


The sharpest rises in suicide rates have occurred among men aged 45 to 64 and girls aged 10 to 14, according to the CDC.


“There remains a lot of stigma associated with people who seek help for mental health, which prevents them from getting the assistance they need. We need to pay more attention to suicide prevention,” said William Zimmermann. He’s a clinician supervisor of New Jersey Hopeline, a suicide prevention hotline operated by Rutgers University’s Behavioral Health Care.


Many people mistakenly believe that suicides happen without warning. But most people who attempt suicide try to communicate their distress or suicide plans to someone, Zimmermann said in a Rutgers news release.


The problem is the suicide plans or thoughts may not be clearly stated, so asking direct questions about suicide can start the conversation and help-seeking process, he said.


Asking someone about suicide won’t put the idea in their head, Zimmermann said.


Warning signs of suicide attempts include increased substance abuse, anxiety, agitation, difficulty sleeping, dramatic mood changes, a feeling of hopelessness and being trapped, having no sense of purpose, social withdrawal, uncontrolled anger and reckless behavior.


If a person talks about wanting to hurt or kill themselves, threatens to hurt or kill themselves, or talks about looking for a method to kill themselves, get them immediate help or guidance by contacting a mental health professional or a suicide prevention hotline, Zimmermann said.


If you’re concerned about someone, ask them directly if they are thinking about suicide, Zimmermann said. He suggested saying things like: “I care about you. Some of the things you’ve said or done have made me wonder. Are you thinking about killing yourself?”


If they say they are considering suicide, don’t judge, don’t deny and don’t promise to keep it a secret, Zimmermann said. Get support for the person talking about suicide and for yourself, he said.


Reprinted with permission from Spectrum Health Beat.




The prudent pyre

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A bonfire adds a warm, welcoming glow to any graduation party. Just make sure the atmosphere is calm, not raucous and reckless. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Bonfires are a popular way to celebrate big events among teens, but they’re at risk for serious burn injuries, an expert warns.


“The only guaranteed way to prevent bonfire burn injuries is to not have a fire in the first place,” said burn surgeon Dr. Arthur Sanford, of Loyola Medicine in Maywood, Ill. “But if you do decide to have a fire for a prom, graduation or other occasion, there are simple ways to minimize the risk of burns.”


Check the weather and cancel the bonfire if high winds are forecast, he recommended in a Loyola news release. Clear all brush from the area and make a fire pit. Keep a bucket of water and garden hose close by.


Newspaper and small kindling provide the safest way to start a fire. If you decide to use charcoal lighter fluid, seal the container after use and keep it well away from the fire. Do not put lighter fluid on a fire after it’s started, Sanford said.


And, he added, never use accelerants such as gasoline, diesel fuel or kerosene, and never spray aerosols or throw canisters or fireworks into the fire.


Keep the bonfire at a manageable size, no more than about four feet square, Sanford advised.


Everyone should stay a safe distance away and never horse around near a fire, he said. No one should drink alcohol.


Always put the fire out completely before you leave. Stir the ashes and douse them thoroughly with water. Sanford said Loyola’s burn center has treated numerous patients who suffered burns after accidentally walking on hot ashes.


Reprinted with permission from Spectrum Health Beat.


10 foods that boost energy and build endurance in seniors

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


As older adults continue to age, it’s critical that they eat foods with nutrition to boost their energy levels and build their endurance. Without enough energy, physical and mental health can begin decline. In order to get that much needed energy boost, here are 10 foods that provide multiple health benefits for seniors.

1. Nuts

Nuts are full of healthy fats and proteins that give seniors nutritional energy. The amino acids in nuts can also help rebuild and strengthen muscles, which is great for simple stretching and exercising. 

Walnuts

Walnuts have plenty of fiber for seniors, and can be eaten on their own as a snack or in salads, deserts, and other dishes. Their high calorie count will also help provide seniors with all-day energy.

Almonds

The carbs and fiber in almonds are complicated and are broken down slowly, which provides energy throughout the day rather than all at once. This makes nuts a great pick-me-up with a long-lasting effect.

2. Berries

As with nuts, berries can be a quick snack that taste great and have many added health benefits that seniors can take advantage of. 

Blueberries

Blueberries are full of antioxidants, which not only provide immune-boosting effects, but can help protect muscles from weakening over time. Blueberries also have water packed into them, which keeps seniors hydrated and energized.

Strawberries

Strawberries have a lot of the antioxidants found in blueberries, along with vitamin C and healthy sugars that fight fatigue and slow inflammation in the body.

3. Whole grains

Healthy carbs like whole grains have complicated cellular structures that take time to break down during digestion, which provides a constant source of energy throughout the day. Switching from unhealthy carbs to whole grains is a small step that has lasting health benefits.

Oatmeal

The rumors are true—oatmeal is good for your heart! A bowl of oatmeal in the morning can give you much-needed energy throughout the day, as well as providing fiber and protein that seniors need to build their endurance.

Quinoa

Quinoa, which is more of a seed than a grain, is packed full of healthy carbs and protein. It also helps build and repair muscles, which helps seniors maintain their muscle mass and mobility as they age.

4. Sweet potatoes

Rather than white or yellow potatoes, give sweet potatoes a try! Sweet potatoes have much more nutritional value than other potatoes, even though the “sweet” in the name might imply otherwise. The sweetness actually comes from the complex sugars and carbs that give seniors energy and encourage them to exercise and build muscle mass.

5. Greek or plain yogurt

Plain or Greek yogurt provides a big boost of energy with healthy proteins and fats. Rather than the sweetened versions that add lots of sugar, unflavored yogurt gives you lasting energy. You can add some fruits or berries to get natural sweetness if you need!

6. Bananas

As most people know, bananas are high in potassium. What isn’t as well known is what potassium helps to balance hydration and deliver energy. In addition, bananas have anti-inflammatory properties that help seniors build endurance and heal torn muscles faster. 

7. Beans and lentils

Beans and lentils are high in a number of vitamins and minerals, such as zinc, iron, and magnesium. Replenishing minerals can help seniors maintain blood sugar levels, which in turn helps provide a constant stream of energy.

8. Water

While water is a drink, not a food, it is still one of the best things seniors can have to boost energy and build endurance. Without proper hydration, muscles won’t be able to function properly and seniors can easily lose both strength and mobility over time from dehydration.


If drinking water isn’t your thing, then take a look at some other ways you can get your daily dose of hydration.

Senior health tips for hydration

9. Seeds

Seeds are another example of a healthy snack that can give seniors a quick boost of energy and build endurance.

Chia Seeds

The slower you naturally digest food, the more steady your energy levels will be throughout the day. That’s why seeds that are high in fiber like chia seeds are a great high-energy snack. 

Pumpkin Seeds

Like chia seeds, pumpkin seeds have a high fiber content that helps regulate digestion throughout the day. You can easily make your own pumpkin seeds at home by baking them in the oven with a little salt.

10. Avocados

Avocados provide some of the healthiest natural fats found in any food item. Healthy fats are used as energy, rather than unhealthy fats which are stored by the body. Seniors can take advantage of the energy provided by avocados to motivate themselves to exercise and move.


Seniors need to find the energy to move, stretch, exercise, and socialize as they age, or they face serious health consequences. Rather than losing independence, eat the right foods and stay healthier for longer!


Reprinted with permission from Vista Springs Assisted Living.



The 7 best retirement hobbies for creative types

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


After retirement, you might discover that you have more time on your hands than originally expected. In order to fill that time, many seniors start exploring new hobbies and activities. But many common activities like golfing, traveling, and fishing aren’t geared towards seniors who would rather stay at home than go out.


Luckily, there are plenty of senior hobbies that don’t need a lot of time, money, or physical capability, and can take place in your own living room. Retirement offers a perfect opportunity to learn new skills, so take a look at these seven different retirement hobbies that are perfect for creative types.

1. Painting and drawing

Creating artwork like paintings and drawings is an activity that has almost no limitations on what can be created. From watercolors to acrylics to oils to charcoals, there are countless mediums of art, so you can find the perfect one that works best for you.


Local community centers typically have plenty of art classes that are great for beginners. These also provide seniors with a new way to get out of the house and socialize with others. Whether you go big with canvases and materials or keep it simple with a few pencils and paper, painting and drawing can help you feel relaxed and calm while helping you build your artistic skills.

2. Crafting

Crafting is another example of a creative activity that doesn’t require a lot of mobility or physical effort, and it includes all kinds of hobbies such as:

  • Jewelry making
  • Needlework
  • Beadwork
  • Scrapbooking
  • Knitting
  • Soap and candle making
  • Crocheting
  • Creating home decor items

Crafting can also be a way to make a little extra money after retirement. Going to craft shows or selling your items online can be a fun way to earn some extra cash while exploring a new activity and meeting plenty of new people.

3. Cooking

There are almost an unlimited number of ways to learn new cooking skills, from looking at old family recipes to watching cooking shows to swapping ideas with friends. There’s so many recipes out there that everyone from the most basic beginner to seasoned experts can find something new to work with.


Cooking also provides seniors with a way to take control of their health, explore different cuisines, and share meals with others. Whether you’re gaining a few basic cooking skills or perfecting your talents, retirement is a perfect time to explore new cooking opportunities. Looking for some great beginner recipes to get started with? Click the link below to try some healthy options!


15 Easy and Healthy Recipes

4. Pottery

Pottery is an often overlooked but incredibly satisfying hobby. It typically requires a significant amount of time, which makes it a perfect creative outlet for retired seniors who can now afford to dedicate the necessary hours to create ceramics. 


Like many other crafting opportunities, pottery gives seniors a chance to earn some additional income by selling their wares either online or at festivals and craft shows. Pottery can create useful items like bowls, plates, and vases, or fun home decor items and abstract art pieces. 

5. Woodworking

If you like a hands-on approach to retirement hobbies and want to try something a little out of the box, then woodworking might be the best option for you. While getting the right tools can be an expensive up-front cost, woodworking is a wonderful creative outlet that your friends and family might not have seen before.

6. Gardening

If you think that all gardening involves kneeling down in the dirt and having to perform back-breaking labor, then you would be wrong! Gardening can take place out of doors in flower beds, but it can also be adapted to meet a senior’s needs, especially if getting up and down is difficult. 


Container gardening is a great way to get enjoyment out of planting and growing your own flowers or vegetables without having to perform as much physical labor. Raised containers like planters, baskets, and pots can help you protect your back health, and can take place both indoors and outdoors. 

7. Writing

As you age, you might discover that there are many things you want to record and preserve for posterity. Or you might have some creative ideas that you want to explore through writing. Either way, there’s never a better time to start than today!


Writing can include everything from novels to poems to short stories, as well as everything in between. If you are looking for a good place to start, then consider reminiscence writing as a way to help you connect to past events while providing helpful therapeutic results. 


Reprinted with permission from Vista Springs Assisted Living.



Want to get fit? You’re never too old

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In your later years, it matters less what type of movement you choose—it’s all about the fact that you’re up and moving. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


As people age, physical activity still needs to be part of the game plan for living a healthy, happy life—and experts say it’s never too late to get active and build strength.


“We try to tell people the body can still adapt and it can still improve,” said Barbara Nicklas, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.


Those who engage in more occupational or leisure time physical activity have a lower risk of disease and death—and the health benefits of movement can extend to all ages, Nicklas explained in an editorial in the Journal of the American Geriatrics Society.


Nicklas cautions against placing all “older adults” who are age 60 and up into one category. Rather than basing exercise and activity goals on age, they should be geared to one’s “physical functional status.”


“What can the person do?” she said. “Not everybody is the same.”


Whether you’re 65 or 85, or a runner, a tennis player or perhaps someone who has difficulty getting around, one constant remains: the importance of moving.


“Any time you can incorporate more movement throughout the day, it is good,” said Nicklas, who urges “starting where you’re at and doing what you can.”


The U.S. Health and Human Services Department and the American Heart Association recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity or a combination of both, as well as muscle-strengthening activity.


For those who have been living a sedentary lifestyle, walking is the best way to begin getting physically active, Nicklas said. She suggests going with a friend or enrolling in a walking program like the one her university offers. It adds accountability, a social component and safety, to guard against falls.


Using a “walking tool,” such as a cane or walker, if it’s needed, can help you stay active, Nicklas said.


“Slow and steady—the tortoise pace—is better than the rabbit pace when you’re starting out or starting over,” she said.


Resistance or strength training—through free weights, weight machines, pushups or pull-ups—can help with range of motion around joints and improve muscle mass, muscle strength and bone strength. It can help in the ability to perform everyday activities, improve balance and may reduce the risk of falls.


Fred Bartlit, 87, proves the point that chronological age isn’t the determining factor when it comes to strength and feeling young.


A former U.S. Army ranger, Bartlit always had been physically active. He also was an avid skier and golfer. As he reached his 50s, at the urging of his future wife, he intensified his workouts and began strength training at a gym.


Today, the Colorado attorney and author said he is stronger than when he was in the Army at age 22. In addition to practicing law, he makes it his mission to inform older adults about battling sarcopenia, the loss of muscle with aging.


“Our bodies, they’re crying out for physical activity,” he said. “And now the world is sedentary.”


For someone as active as Bartlit, strength training helps him ski challenging mountains trails with his 58-year-old son and 16-year-old granddaughter.


Multiple scientific studies point out that building strength is important in performing everyday activities and in avoiding or managing chronic disease.


Bartlit suggests working with a trainer at first, if possible, and trying to fit in strength training three times per week.


“You have to create habits,” said Bartlit. “It’s about living a full life. It changes the way you think, the way you feel, your confidence in doing things.”


Boosting physical activity and strength helps aging adults do the things they want to do in daily life—and that can be motivating, Nicklas said. It may be as simple as going to the grocery store on your own or having the energy to take grandchildren to the park or to a soccer game.


Older adults are disproportionately affected by conditions such as diabetes, arthritis and heart disease, with 80% of people over 65 having at least one of those chronic conditions, according to the National Council on Aging.


But even though some health setbacks may occur with advancing age, they don’t have to completely derail an exercise plan. “This is just reality and it’s going to happen,” Nicklas said.


“Steady improvement” should be the aim, she said. “The body is still capable of adapting.”


Reprinted with permission from Spectrum Health Beat.




5 ways to relieve the stress of caregivers

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When caring for a loved one, the process can be both a rewarding and stressful experience. It often involves shifting family dynamics, financial changes, and an increased workload. Because of this, it is not uncommon for caregivers to experience increased feelings of stress and burnout. Without support, these feelings can lead to emotional and physical problems like heart disease and depression.


To avoid these issues, it’s important to recognize the need for help and support to relieve some of the stress. Here are some practical ways to accomplish this:

1. Ask for help

Caregivers often find themselves taking on too much and not wanting to burden others with our responsibilities. However, this common problem can quickly lead to feelings of being overwhelmed and helpless. Speak up and let family and friends know that you need some assistance.


Additionally, when someone does offer to provide help, don’t be afraid to accept it. Keep in mind that this also means having to relinquish complete control of the situation, which can be challenging.

2. Take breaks

Busy caregivers often don’t have much leisure time to themselves. However, not making this element a priority could be counterproductive in the long run. If necessary, dedicate this time in a calendar and ask someone to help fill in for you (see the paragraph above and ask for help with this item) and take the time to rest from the list of caregiver responsibilities. After this rest time, energy and focus will be improved, increasing attitude and productivity.

3. Make health a priority

When a caregiver fails to make their health a priority, that will ultimately result in not being able to provide the level of care their loved one needs. Getting enough sleep, eating healthy, regular doctor visits, and exercise are essential components that keep a caregiver feeling great and energized.

4. Find support

Depending on the situation, caregiving can become a lonely place. But that doesn’t have to be the case, as there are many other caregivers out there that are dealing with similar situations and they can become an excellent resource. There are also support groups available (both in-person and online) that focus on discussing and listening to others’ who know and understand what caregiving entails. These groups can provide comfort from those feelings of lonesomeness as well as education and insight on care and specific diseases.

5. Accept the situation

It is easy to find ourselves in a trap of feeling frustrated or mad about the caregiving situation, continuously asking why something like this has happened. That energy is being wasted and doesn’t help improve caregiving abilities. Instead, try to accept the situation and use it as a tool to build personal strength, depth, and understanding.


In conclusion, when stress and burnout set in, it puts the caregiver at risk of not being able to provide adequate care. That impacts both the caregiver and the person being cared for. The bottom line is that managing the health and well-being of a caregiver is equally as important as making sure a family member takes their medication and gets to their doctor appointments on time.


6 tips for stylish (and healthy) heels

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They’re fun and fashionable, but heed these warnings to save your heels. (Courtesy of Spectrum Health Beat)

By Health Beat staff


Like many women, Marisha Stawiski, DPM, would love to be able to wear a 3-inch heel on a regular basis with no pain.


“But unfortunately, the vast majority of us just cannot withstand this foot position for any prolonged course of time on a regular basis without having detrimental effects on foot health and eliciting pain,” said the Spectrum Health Medical Group Foot & Ankle podiatrist. “As a rule of thumb, the more you can avoid a shoe with a heel over 1.5 inches, the better.


“Yet many of us (myself included) will stray from this rule of thumb for aesthetics and beauty at times,” Dr. Stawiski said. “Some of us more than others.”

Her best advice?

1. Go high quality.

Buy a heel that is as high quality as possible for your budget. Certainly, something with more cushion, width and arch support will feel better than a poorly constructed shoe.

2. Go lower.

The lower the heel, the less you are going to see complications and pain associated with wear. Think a cute kitten or wedge heel.

3. Try it out.

Purchase the shoe only if you can return it. If you wear it around your home only an hour or two (don’t wear outside, stay on carpet), you will know if there is any way the heel will be something you can feasibly wear for an extended period of time and still be modestly comfortable.

4. Keep it real.

If you have certain foot pathology, sadly, you may need to give up the idea of wearing heels at all. Some examples of pathology that may preclude you from being able to wear high heels includes severe bunions or hammertoes, arthritis, hallux rigidus, or Haglund’s deformity.

5. Give your feet a timeout.

Whenever possible, avoid wearing high heels for any extended walking or standing. Bring an alternative pair of shoes with you to the office, and slip off your heels under the desk during the day to put on a more sensible shoe. Slip on your heels when getting up for meetings, but try to avoid staying in them all day long. Take them off for your commute as well.

6. Think special occasions.

Avoid wearing heels on a regular basis or every day. Have alternative wardrobes that go well with a lower heel, wedge or a flat with more support. Your feet really do need a break from wearing a high heel, and high heels should be more of an occasional thing than an everyday occurrence.

Higher risks

Remember, if you choose to wear high heels, you are at a higher risk of developing a variety of conditions, including metatarsal pain, plantar fasciitis, Achilles tendon issues, Haglund’s deformity and knee pain.


“There is plenty of data to show that high heels have negative long-term effects on several structures from the toes all the way up the lower extremity,” Dr. Stawiski said.


While some shoemakers market technology such as memory foam and built-in arch support that’s meant to diminish the problems associated with high-heel use, it doesn’t change the position of the foot when it’s stuffed into a heel.


“All high heels are thrusting the foot into a very unnatural position,” Dr. Stawiski said. “You cannot completely counteract the negative affects of walking or standing in heels with new technology.”


Even if considerable padding and arch support are added to a 3-inch-plus heel, the issues with the high heel still exist, she noted.


“Padding and arch support don’t change this abnormal biomechanical position, which creates many of the injuries associated with wearing high heels,” she said. “These added technologies can make the shoe more tolerable for a longer amount of time for certain individuals, but they do not eliminate the root issues inherent to a high heel.”


Reprinted with permission from Spectrum Health Beat.



Muskegon Museum of Art offers remote art projects for crayons, cameras

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One of the Selfie Challenge artworks was “Fastball” (bronze, 1987) by Albert W. Wein (American, 1915-1991). (Supplied by MMA)

By WKTV Staff

ken@wktv.org

The Muskegon Museum of Art may be closed to visitors due to the COVID-19 restrictions, but it doesn’t mean lovers of art can’t have some fun with art projects sponsored by the museum.

For adults — or tech-savvy children — with a love of cell-phone selfies, the museum is offering the MMA Selfie Challenge. For children — or children-at-heart — with crayons (or whatever is used these days) in hand, the museum is offering “Color our Collection” coloring book pages.

“Calling all selfie snappers! The MMA is hosting a “Selfies of the Best Kind” challenge,” the museum states in supplied material. “Every other day in March, we are posting a work of art from our collection on Facebook that we encourage you to replicate at home with a selfie.”

Check out the museum’s Facebook page for the artwork of the day, snap your selfie, post it to your wall, and tag the Muskegon Museum of Art. (Use #picturesofthebestkind or #muskegonartmuseum for tags.)

The remaining Selfie Challenge Dates are March 25, 27, 29 and 31.

Also, the museum is offering Color our Collection coloring book pages available for download and printing. In all there are seven images from the Muskegon Museum of Art’s permanent collection available, with information about the artist on the second page of the pdf files.

Among the paintings available for coloring are John Steuart Curry “Tornado Over Kansas”, Edward Hopper’s “New York Restaurant”, Dale Nichols’s “Footsteps in the Snow”, Roger Brown’s “Painter of a Birds Eye View”, Jacob Lawrence’s “The Builders: The Family”, Hughie Lee-Smith,’s “Apres-Midi” and Severin Roesen’s “Tabletop Still Life”

For more information and its many activities during and after the COVID-19 restrictions, visit muskegonartmuseum.org.

How to avoid ‘inflamm-aging’

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Add a social component to your exercise by joining a fitness class or finding a workout buddy. You’ll incorporate two major components that fight inflammation: socializing and exercising. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Tamping down inflammation is a must for people with a chronic inflammatory diseases like rheumatoid arthritis or lupus.


But you can be exposed to damaging inflammation without having a specific medical condition.


Inflammation prevents the body from adequately reacting to stressors and puts the aging process on an unwanted fast track, increasing the likelihood of problems like heart disease.


The negative effects of inflammation can be so significant that leading researchers from the University of Bologna in Italy coined the phrase inflamm-aging.


So making anti-inflammation lifestyle choices is good for everyone.

How to avoid inflamm-aging

  • Eat a heart-healthy diet focusing on foods like fatty fish, fruits and vegetables. Keep in mind that sugar is highly inflammatory.
  • Get active with moderate cardio exercise. Remember: Good health guidelines call for 30 minutes a day on at least five days per week.
  • Lose excess weight, especially if you’re carrying those pounds around your middle.
  • Avoid exposure to all forms of secondhand smoke and, of course, if you smoke, quit.
  • Limit alcohol to one drink per day if you’re a woman, two if you’re a man.
  • Clock seven to eight hours of sleep every night. Some people need more, others need less, but this is the sweet spot between not enough and too much.
  • Manage stress. Stress is often unavoidable, but you can minimize its effects with techniques like deep breathing and meditation.
  • Stay social with strong connections to friends and family.

Also, talk to your doctor about ways to boost heart health and any other steps appropriate to your needs to counter inflammation.


Reprinted with permission from Spectrum Health Beat.



5 Questions to ask your potential assisted living facility

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When it’s time to move into an assisted living facility, everyone involved in the move will have a lot of questions. If you are helping a loved one decide which community is right for them, you should be asking a lot of questions during tours.


Before going in, you’ll probably have a general idea of the things you need to know and the topics you’ll want to cover. You definitely need to cover basic housekeeping questions like:

  • Cost and payment options
  • Insurance coverage
  • Waitlist
  • Discharge policy
  • What services are included and which are extra

But, there are other, more specific questions regarding lifestyle, quality of life and the general feel of the facility that you should be asking. Often, these questions reveal more about the community and are more important than the “housekeeping” questions. If you’re looking for assisted living in Grand Rapids, Michigan, or anywhere, make sure to ask the following questions.

What are the “age in place” options?

If your loved one is thinking about leaving their home for assisted living, it’s probably going to be a big change. Once they make the move, consistency will be important and another move will be the last thing on everyone’s mind. Before you choose an assisted living facility, ask about the level of care they can offer if your loved one experiences any health changes or setbacks? Do they have the services to care for them if they experience dementia or if they lose mobility? What about hospice? Is this a community your loved one can stay in as long as they need to? Make sure the next move they make is as permanent as possible.

How many personal items are allowed?

Personal touches are important when it comes to feeling at home in a new environment. How much of their own furniture, decor and home items can your loved one bring with them to their new home? Will they be able to completely outfit their apartment with their own furniture and favorite rugs? Will there be room for their favorite books, pictures, or wall art? Bringing a touch of home may be an important deciding factor in choosing a place so it’s an important question to ask.

What services are offered on site?

The services offered on site can make a facility feel more like a community than just a place. By offering beauty salons, libraries, cafes, mailboxes and even walking paths, residents can make their own appointments and attend them without leaving the facility. This can add a level of independence and they won’t need to rely on rides or public transportation to enjoy these small pleasures.

What are other residents/families saying?

During your tour, take some time to aim questions not just at the staff, but at other residents. Try to time a visit when other families will be visiting so you can chat with them as well. Ask about the general mood of their loved one, their activity levels and what their favorite things to do are.

What types of activities, either within or outside the facility, are offered?

How will the facility help your loved one remain active, engaged and social? While many residents will want to plan and attend their own activities outside the facility, it may be best for some to stay close. For these residents, it’s comforting knowing that there will be activities for them to participate in whether or not they choose to leave the community daily or stay. Daily activities and an active social life are important to everyone’s well-being and are particularly important within an assisted living facility.


Don’t just ask surface level “housekeeping” questions. To get a feel for what life will look like within a community, dig deeper and ask questions that matter.


Reprinted with permission from Spectrum Health Beat.



10 tips for a safer home

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An emergency health kit is a must-have component in bolstering home safety. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Here are 10 suggestions from the U.S. Centers for Disease Control and Prevention:

  1. Test your smoke and carbon monoxide detectors every month. Yes, this is an addition to changing the batteries once a year.
  2. Wash your child’s toys just as you do your hands. (Think of how much time they spend on the floor.)
  3. Wipe up spills as soon as they happen to avoid bacteria growth.
  4. Put together a mini health kit and tuck it into your daily tote. Include adhesive bandages, alcohol wipes, pain relief medication, hand sanitizer, a mini tube of sun protection and an instant ice pack.
  5. Make that wellness appointment you’ve been putting off. Ask if you need a tetanus booster. It’s a must every 10 years.
  6. Put the poison control number—800.222.1222—on all phones and make sure all family members know when to call it.
  7. Before leaving the house do a double check for safety. That means putting on sunscreen, sunglasses and a hat for a walk and other activities, or a helmet and other gear for bike riding, or looking at the treads of your shoes before a run.
  8. Schedule a radon test for the air in your home. Have your water checked if you get it from a private well.
  9. Change your contact lenses on the right schedule. Don’t risk eye health by trying to extend their life past the prescribed usage, whether they’re dailies, monthlies or anything in between.
  10. Can’t do a full floss after lunch? Use dental picks to get rid of food caught between your teeth and prevent bacteria buildup.

Reprinted with permission from Spectrum Health Beat.




Want to keep sharp? Stay social

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Staying engaged socially and creatively at age 50 and beyond could help you ward off mental decline. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


The evidence continues to mount that staying socially engaged as you age helps keep dementia at bay.


In a new study, British researchers found that being socially active in your 50s and 60s may reduce the risk of developing dementia.


The findings showed that people in their 60s who interacted with friends nearly every day had a 12% lower risk of developing dementia than people who saw a couple of friends every few months.


“This has important implications for people in middle-age as it suggests that keeping socially active is important for brain health. We know that it has other health benefits in terms of benefiting physical and mental health,” said lead researcher Andrew Sommerlad, a research fellow in the division of psychiatry at University College London.


Social activity during midlife was linked with better memory and reasoning skills, he said.


“We think this may be because social contact gives us a chance to exercise different aspects of thinking, like memory and language, which may make people more resilient against the damage which accumulates in the brain in people who develop dementia,” Sommerlad explained.


For the study, Sommerlad and his colleagues collected data on more than 10,200 people who took part in the Whitehall II study between 1985 and 2013. During that time, the participants were asked about their contact with friends and relatives.


In 1997, the study participants also took tests of their thinking abilities. The group was followed until 2017.


The researchers also found an association between being socially active and dementia risk for those who were 50 and 70, but it wasn’t statistically significant.


Sommerlad said that other studies have shown similar results, but this study followed people for a much longer time.


“This gives us much more confidence in the idea that more social contact may reduce dementia risk, although a study like this can never definitively prove it,” he said, since it can only show an association.


In any case, Sommerlad encouraged people to stay connected.


Dr. Sam Gandy is director of the Mount Sinai Center for Cognitive Health and NFL Neurological Care in New York City. He said, “I tend to believe these findings are correct.”


Many studies have shown that being mentally and physically active affects keeping the mind sharp, he noted.


“Physical activity, mental stimulation and social engagement are popping up in these studies left and right all around the world,” Gandy said.


Some patients in these studies may have the beginnings of mild cognitive impairment, which is an early stage of dementia, he said. But he is confident that this possibility is well known and researchers can take it into account.


The bottom line for Gandy is that keeping your blood pressure and cholesterol low and maintaining a healthy weight along with eating a healthy diet—and staying mentally and socially active—is the best recipe for delaying or preventing dementia.


Some studies have suggested that even people with dementia can benefit from a healthy lifestyle, he added.


Gandy thinks that for those with early signs of dementia, these interventions might have some value.


“But not for those with mid- to late-stage dementia or those who are bed-bound,” he said.


The report was published online recently in PLOS Medicine.


Reprinted with permission from Spectrum Health Beat.



Weekend binge? Brace for week-long woes

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A devil-may-care diet on the weekends can wreak long-lasting havoc on your gut microbiome. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Do you eat healthy during the week, then ease off the brakes on the weekend? You’re not alone.


But such a five days on-two days off eating regimen can erode diet quality, according to a study published recently in the Journal of the Academy of Nutrition and Dietetics.


Not only did participants take in more calories on weekends than on weekdays, they were less healthy calories, to boot.


They consumed more alcohol and fat, and ate less of the good stuff, like yogurt, fruits, dark green and orange vegetables, chicken, nuts and seeds, and whole grains.


And if the calories you consume on the weekend exceed the number you take in during the week, that’s a net surplus—read: weight gain.


Besides stalling any weight-loss efforts, weekend junk-food binges can also negatively impact the healthy bacteria in your gut.


A lab study published in Molecular Nutrition & Food Research found that cycling on and off junk food was almost as detrimental to the delicate balance of the gut microbiome as eating it all the time.


In particular, a junk-food diet reduces the microbes needed to metabolize flavonoids, a category of micronutrients thought to help with weight loss and brain health.


If you look forward to letting loose on the weekends, find other ways to unwind.


For instance, try a new activity—you’ll burn more calories and boost your weight-loss (or control) efforts.


If going out for a big brunch is your downfall, schedule a trip to the gym instead.


Weekends are also perfect for doing some healthy cooking. Make enough to have for brown-bag lunches so weekday eating is more satisfying.


Reprinted with permission from Spectrum Health Beat.




Use it or lose it

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Waistline and cardiorespiratory fitness are but two areas where health suffers when a sedentary lifestyle takes hold. The good news: The body responds just as quickly to positive lifestyle changes. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


A new study proves that the old adage “use it or lose it” is definitely true when it comes to fitness.

After just two weeks of sedentary behavior, formerly fit people had:

  • A decline in heart and lung health
  • Increased waist circumference
  • Greater body fat and liver fat
  • Higher levels of insulin resistance

“The study showed that two weeks of reduced physical activity—from approximately 10,000 steps per day down to 1,500 per day—caused changes in health markers that are associated with Type 2 diabetes and cardiovascular disease,” said study author Kelly Bowden Davies. She’s a lecturer at Newcastle University and the University of Liverpool in the United Kingdom.

But the good news from the study is that the body seems to quickly bounce back once you start moving again.


“It’s important to note that when people resumed their normal activity levels after this period, the negative health changes were reversed,” she said.


The researchers recruited 28 healthy, regularly active adults. Eighteen were women. The average age of the study volunteers was 32.


Their average body mass index—a rough measure of body fat based on height and weight measurements—was just over 24. A BMI under 24.9 is considered normal weight.


The study volunteers had been quite active, normally clocking about 10,000 steps daily.


Bowden Davies said most of this was just from daily activity, rather than structured exercise. She said they usually participate in no more than two hours of structured exercise weekly.


The researchers asked the volunteers to cut their activity drastically. They dropped an average of just over 100 minutes a day, the researchers said.


After two weeks of couch potato life, the study volunteers underwent a battery of testing. These results were compared to findings measured when the study started.


Bowden Davies said cardiorespiratory fitness levels dropped by 4% in just two weeks.


Waist circumference rose by nearly one-third of an inch. Liver fat increased by 0.2%. Total body fat went up by 0.5%. Insulin resistance increased and triglyceride (a type of blood fat) levels went up slightly.


Fourteen days after resuming activity, these measures all bounced back, the investigators found.


“Even subtle increases in activity can have a positive effect on health. Moving more and breaking up sedentary activity is encouraged,” Bowden Davies added.


Dr. John Osborne, an American Heart Association spokesman, said this was a very interesting and somewhat surprising study.


The findings validate advice he gives his patients.


“If you can be a shark or a turtle, be a shark—always moving. This study showed you can lose the benefits of exercise very quickly, but the good news is that when they became sharks again, all the benefits came right back.”


Another expert who reviewed the study, Dr. Edmund Giegerich, chief of endocrinology and vice chairman of medicine at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City, was also somewhat surprised by the magnitude of changes that happened in just two weeks.


Giegerich said the study confirms how important it is to stay active.


“Going from being sedentary to more active can help a great deal in preventing the onset of Type 2 diabetes. Just try to be more active. You’ll feel better, and if you’re trying to lose weight, it can help a little. You don’t have to run a marathon. Walking is fine. Just get up and get moving,” he advised.


Both experts pointed out that the study was small—and in a larger group, the findings might be different.

The study was also only done for a short period of time.


Bowden Davies, Osborne and Giegerich all suspect that if people who are at a lower fitness level stop almost all of their activity that the results might even be worse.


The study was presented recently at the European Association for the Study of Diabetes meeting, in Barcelona. Findings presented at meetings are typically viewed as preliminary until they’re published in a peer-reviewed journal.


Reprinted with permission from Spectrum Health Beat.



How to plan the move to assisted living

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Courtesy of Vista Springs Assisted Living

By Vista Springs Assisted Living


Though the decision to move to assisted living may be bittersweet or difficult, making the process of moving easy and fun can help a new resident settle in more quickly and begin the enriching lifestyle that assisted living communities provide. Here is a rough timeline of how to plan the move to assisted living in the coming year. Let’s get started!

6+ Months ahead: 

Six months or more ahead of the move may seem like a long ways away, but it’s never too soon to start decluttering. Start sorting out keepsakes, allowing plenty of time and opportunities to talk about the memories associated with them. Friends and family may feel similarly attached to objects such as childhood artwork or trophies, so it’s great to get everyone involved in this first stage. Giving things full of memories to family is a great way to keep them around while decluttering. If you can, limit sorting to only about one to two hours per day, and keep things light and companionable.


In terms of logistics, gather up important or sensitive documents, and if necessary, go over them with trusted accountants, doctors, and other professionals to determine what needs to be kept.


It’s also time to begin searching for a real estate agent, if necessary. Gather a few options and go with the best fit for you.


Also, start planning creative meals with pantry and frozen food items. Who knows what you’ll come up with?

3 Months ahead: 

Contact your assisted living community and obtain a floor plan for you or your loved one’s future apartment. Start planning what goes where, and don’t be afraid of downsizing. Make lists! Are you giving furniture to friends and family, and if so, who gets what? What are essential medications and toiletries that need to get to the apartment? Start decluttering in earnest, and research moving companies if finances allow.

2 Months ahead: 

Visit the assisted living community and start getting familiar with their facilities. Making a new home is daunting, but the more comfortable you are with the space before you move, the better. Plan a garage sale and start donating any furniture, decorations, clothing, or other items. It’s also important to make plans for any pets – can they come with you, or do they need another home?

1 Month ahead: 

Buy packing materials, such as boxes, tape, and labels, and start packing non-essential items slowly. Be sure to label everything clearly to make unpacking simple. Start donating frozen and canned foods to local food pantries.


This is also a great point to notify the post office, utilities, banks, credit cards, and others about you or your loved one’s change of address. Make a list of everywhere your address needs to be changed and check it off as you go.

2 Weeks ahead: 

Get family and friends together for packing and cleaning. Leave no stone unturned! Coordinate plants and valuables, and consider leaving them in a trusted family member’s care so they don’t get neglected in the action.

1 Week ahead: 

Pack a day-of-the-move kit, including toiletries, clothes, and bedding. Check and double check rooms, and get rid of any remaining food in order to defrost the refrigerator.

Moving day: 

Work with your movers on fragile or special pieces, but most of all, stay relaxed. You’ve done all the legwork, so focus on you and your loved ones today.

After move-in: 

Arrange lots of visits with family, and make a goal to try out one new activity every day. Pretty soon, it’ll feel just like home!


Moving to assisted living in Michigan doesn’t have to be a hassle. By leaving yourself plenty of time and doing things little by little, your 2018 move will be just an exciting next step.


Reprinted with permission from Vista Springs Assisted Living.



Senior volunteers: 7 ways to get involved in the community

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


After retirement, you may find that you have a lot of extra time on your hands that you don’t know exactly what to do with. While having different hobbies and finding social activities can help fill the time, another thing to consider could be volunteering some of your time within your local community.


Senior volunteers are especially great for charitable programs and other organizations because your free time is more flexible than that of many other volunteers. Being able to make a difference no matter what your age is has benefits both for you and for your community. Here are some reasons why you should get involved and some different areas you can volunteer in.

Why is it important to get involved?

There are many societal and moral benefits to volunteering your time which we are all well aware of. However, there are other benefits of volunteer work that can have a  more direct impact on your life and your health.

Volunteering is good for your cognitive health

By being engaged through activities like volunteering, you can lower your risks of memory health issues like dementia. Staying active and keeping your mind busy in healthy ways can significantly decrease your chances of getting memory diseases like dementia or Alzhiemers as you continue to age.

Volunteering prevents senior depression

Senior depression and isolation is a very serious condition that can lead to a degradation of both your mental health and your general physical state. Meeting new people and remaining active in your community can help you avoid feelings of loneliness and isolation that often arise after retirement.

Volunteering encourages physical activity

It can be hard to stay physically active as a senior, but volunteering is a great way to get in some more activity and movement than you might normally get in a day. From walking as you clean up litter, to helping cook food at a soup kitchen, to playing games with kids, there are plenty of opportunities for healthy activities while volunteering.

1. Food drives and soup kitchens

One of the simplest ways to help out in your community as a senior volunteer is helping feed the hungry through food banks, soup kitchens, food drives, and organizations like Meals on Wheels. These kinds of volunteer opportunities have a major impact on those in need.

2. Helping other seniors

Senior volunteers are able to understand other seniors better than younger volunteers, so there are plenty of opportunities to help seniors with dementia and memory care, socialization, and caregiving through programs like Seniors Helping Seniors.

3. Tutoring and teaching

You don’t need to have been a teacher to be able to help kids and younger people learn. Most people looking for tutoring just need someone who is willing to go at their pace and clearly explain, which senior volunteers can provide. Local schools and after-school care programs are often looking for volunteers to help with tutoring.

4. Work with youth and younger generations

Teaching isn’t the only way you can help younger generations. There are many programs where you can work with youths like Foster Grandparents. Foster Grandparents provides role models and mentors for children across America who need help with reading, who have been abused or neglected, or who have disabilities, among other things.

5. Help with animals and animal organizations

Volunteering with animal shelters or local animal rights groups can bring your love for animals into your retirement years. Shelters are always looking for people to help take care of animals and make sure all these lovable creatures get the attention they deserve.

6. Volunteer with your past career

You can use the skills you gained in your previous career in your volunteering efforts. There are plenty of people who would benefit from your expertise in areas like:

7. Clean up the environment

Another big area that is in need of senior volunteers is the environment. Cleaning up litter from parks and streets in your community can make a difference not only on the environment, but in the appearance of your local community, as you are able to see the direct impact of your volunteer work.

Find a cause that matters to you

While these are some of the most popular volunteering opportunities for seniors, there are plenty of other causes that need the help of senior volunteers. Finding a cause that is important to you helps you maintain your dedication, as the motivation behind your volunteer work strongly resonates with you.


Doing some research into your favorite causes and letting that inform which organizations or programs you reach out to can help ensure that your volunteer work is going to the people you are most proud to volunteer with. Your assistance is invaluable to many different groups, and both you and your community will benefit from your volunteer work, no matter where you focus your efforts.


Reprinted with permission from Vista Springs Assisted Living.



Want a fitter ticker? Drop the clicker

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Want to live a long life? Consider breaking up your TV. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


People who watch less TV and are physically active live more years free of heart disease, according to a new study.


Past research has shown people who are highly physically active tend to live more years free of cardiovascular disease.


But researchers of a study published recently in the Journal of the American Heart Association wanted to look specifically at how TV viewing habits fit into the equation.


Using data from 13,534 people ages 45 to 64, investigators studied three factors—how much TV people generally watched, how often they were physically active in their leisure time and how long they lived without having a stroke, heart failure or coronary heart disease.


After an average of 27 years, people who were highly active and watched little or no TV lived about two and a half years longer free of stroke, heart failure and coronary heart disease than those who often watched TV and weren’t active.


TV watching impacted health regardless of physical activity, the study found.


Those who seldom watched or never watched TV lived about a year longer free of each type of cardiovascular disease than those who often watched TV.


“This study suggests that engaging in any physical activity and viewing less TV could help you live more years free of (cardiovascular) disease,” said Carmen Cuthbertson, the study’s lead author.


“Because there’s such a large cardiovascular disease burden in the U.S., we wanted to focus on how to extend the years you live in health,” said Cuthbertson, a postdoctoral fellow in the epidemiology department at the University of North Carolina at Chapel Hill.


The study was limited, she said, by the fact that participants were asked only about “leisure time” activity and not about household chores or physical activity during work or commuting.


She said she’d like future studies to incorporate wearable devices to track physical activity and sedentary time.


Bethany Barone Gibbs, a professor of health and physical activity at the University of Pittsburgh who was not involved in the study, applauded the research for focusing not on death, but on how people can live longer lives free of cardiovascular diseases.


While the results don’t prove frequent TV watching causes heart disease, she said, its findings help clarify how physical inactivity affects health.


“Studies have shown that people who sit for hours at a time develop various vascular dysfunctions—blood begins pooling in the legs and circulation gets worse, especially in the extremities, which we think causes vascular damage that can lead to the long-term development of heart disease,” said Gibbs, vice chair of the American Heart Association’s Physical Activity Committee.


“TV watching is just one domain of sedentary behavior, but it’s also a really modifiable behavior,” she said.


The study began in the late 1980s before smartphones and the internet impacted how long people sit in front of screens, Gibbs said. She called for new in-depth research into how cardiovascular health is affected by overall sitting time as well as binge-watching TV.


“Now, we can sit back and not even have to lift a finger to watch the next show on Netflix,” she said. “I think television-watching is becoming an even more important target when it comes to behavior change and reducing our risk of cardiovascular disease.”


Reprinted with permission from Spectrum Health Beat.




Are you a caregiver? Take care of yourself, too

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Joining social groups and establishing their own support network is an essential component to a caregiver’s quality of life. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


If you’re a caregiver for a family member, you need to look after your own mental health to provide the best care for others, an expert says.


Caregivers are at increased risk for depression and anxiety.


Clinically significant symptoms of depression occur in 40%-70% of caregivers, and major depression occurs in 25%-50% of these caregivers, according to the Family Caregiver Alliance.


“Taking time to care for yourself is not selfish. In order to have the strength to care for a loved one, it is extremely important that caregivers take care of their own physical and mental health,” said Dr. Vassilios Latoussakis, a psychiatrist at Gracie Square Hospital, a psychiatric facility in New York City.


Latoussakis offered the following advice.


Pay attention to your stress levels, he said in a hospital news release. If you find yourself crying, losing your temper or having fantasies of rescue or flight, seek help.


Stress can affect your physical health, causing problems such as headaches, sleep issues, heart troubles, high blood pressure, and elevated fat and sugar levels.


If you’re feeling the effects of stress, make an appointment with your primary care provider, Latoussakis advised.


There are a number of ways to reduce stress, including regular physical activity, relaxation techniques such as breathing, yoga or mindfulness, making time to see friends and doing activities you enjoy.


It’s important to have a support network of people with whom you can talk, confide and gripe.


Another good idea is to join a support group of caregivers where you can share concerns, practical issues and problems, Latoussakis said.


More than 34 million Americans have provided unpaid care to an adult aged 50 or older in the past year, according to the National Alliance for Caregiving and AARP.


Reprinted with permission from Spectrum Health Beat.



A top cardio plan: Get a canine

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Researchers have found that dog owners are more active — and the benefits may extend to diet and blood sugar levels. (For Spectrum Health Beat)

By Amy Norton, HealthDay


Your dog might be your heart’s best friend, if a new study is any indication.


Researchers found that compared with people who had no pets, dog owners tended to have fewer risk factors for heart disease: They got more exercise and had healthier diets and lower blood sugar levels.


Even compared with other pet owners, they were doing better with diet and exercise.


The study of nearly 1,800 Czech adults is not the first to suggest our canine friends can do our hearts good. In fact, in 2013 the American Heart Association issued a scientific statement saying that dog ownership is likely linked to a lower risk of heart disease.


That was largely based on evidence that people with dogs are more physically active. The new findings suggest the benefit might extend to diet and blood sugar levels.


It’s easy to see how having a dog could get people moving, according to senior researcher Dr. Francisco Lopez-Jimenez.


And it’s possible that dog owners’ lower blood sugar levels were related to their exercise habits, said Lopez-Jimenez, a cardiologist at the Mayo Clinic in Rochester, Minn.


It’s less obvious, though, why dog ownership would encourage a healthier diet. One possibility is that the two are not directly related, he said.


On the other hand, past research has shown that dogs do more than demand walks and get us moving: They offer companionship and emotional support, according to Lopez-Jimenez.


“They can decrease your feelings of loneliness and give you a sense of purpose,” he said. “You have someone to look after.”


And that, he speculated, might encourage people to take better care of themselves.


Dr. Glenn Levine, a volunteer medical expert with the AHA, was lead author of its statement on pets and heart health. He said that, overall, there is “reasonably good data” that adopting a dog can increase people’s physical activity levels.


“That’s the strongest and most direct (cardiovascular) benefit,” said Levine, who is also a professor at Baylor College of Medicine in Houston.


He agreed, though, that pets might support heart health in less-direct ways, too.


“There may be other benefits as well—including reduced stress, greater companionship and happiness, and other factors that could lead people to take better care of themselves,” he said.


For the study, the researchers used data from a health survey of 1,769 Czech adults, aged 25 to 64.


Overall, more than two-thirds of dog owners (67%) met the “ideal” AHA recommendations for exercise. That means 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity, each week—along with muscle strengthening exercises a couple of days per week.


In contrast, only 48% of people without pets met that ideal, as did 55% of other pet owners, the findings showed.


When it came to diet, few people met the AHA ideal, which includes plenty of fruits, vegetables, beans, fiber-rich grains, fish and lean meat.


But dog owners were doing better than others: Fewer than 7% scored in the “poor” range for diet, versus 16% of people without pets and 13% of other pet owners.


Dog owners did, however, fall short in one heart-health measure: Their smoking rates were highest.


It’s not clear why, according to Lopez-Jimenez—and it might not hold true in other countries, such as the United States. In general, smoking is more common in Eastern Europe.


The bottom line, according to Levine, is that people might enjoy health benefits from having a canine companion. But the AHA does not advocate adopting a dog for that purpose.


“The primary purpose of adopting or rescuing a dog should be to give the dog a loving and caring home,” Levine said. “The health benefits that may come from this are a bonus.”


The findings were published recently in Mayo Clinic Proceedings: Innovations, Quality & Outcomes.


Reprinted with permission from Spectrum Health Beat.



Cope with the ‘perfect storm’ of menopause

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A healthy diet is the best way to lose pounds during menopause. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Menopause is often referred to as a “perfect storm” where all the odd changes and symptoms women experience collide.


This collision creates insulin resistance resulting in increased belly fat.


At the Spectrum Health Medical Group Midlife and Menopause Clinic, we have an entire team to help women with menopause symptoms, including weight gain.


One of our team members, Irene Franowicz, is a registered dietician who practices what she preaches. She encourages healthy eating and cooking and she teaches others how to prepare healthy foods in her weight management program, Eating the Mediterranean Way with Low Glycemic Carbohydrates.


Even better, Irene demonstrates techniques to counteract the effects of aging and menopause.


Right before and during menopause, one of the most common complaints women experience is weight gain. Many of my patients say, “I am doing the same things with my diet and activity level, but I keep gaining weight.”


One of my patients—we’ll call her Sarah—has experiencing this. At age 49, Sarah struggled to stop gaining weight. She knew she already had a bit of a weight problem, and at age 45 she noticed it was becoming more difficult to lose weight.


Busy juggling family and work, Sarah would often eat on the run as she and her family headed out the door to soccer games, school events and other functions. She exercised when she could, but it wasn’t enough. To make matters worse, when Sarah was 48 years old, she broke her foot and couldn’t move around for five weeks.


Unfortunately, she gained 15 pounds during that time.


Sarah knew her risk of gaining even more weight was high, because she had two strikes against her: she had diabetes when she was pregnant and diabetes ran in her family.


When her periods became very sporadic and she started having hot flashes, she came to see us in the Midlife and Menopause Clinic. From this visit, Sarah learned she was in perimenopause and smack dab in the middle of a perfect storm.

Modify meals

Sarah came to the right place for answers.


We helped her understand that her low estrogen was making her metabolism worse by making her more insulin-resistant. As a result, her body was storing every calorie it could.


No wonder she continued to gain weight. She was trying very hard to make some positive changes, including getting more sleep, drinking more water and exercising more regularly. Sarah still needed more help with her diet, so we sent her to Irene’s class at Spectrum Health.


Irene centers her teaching on the Mediterranean diet because it is low glycemic, meaning it’s low in simple sugar.


Irene’s real passion is working with women in perimenopause and menopause and teaching them how to eat in a way to overcome weight gain. Her low glycemic meal plans are carbohydrate-controlled and high in antioxidants. She created the Mediterranean diet program to help the thousands of women who come to her and say, “I can’t seem to lose weight any more, even though I am eating the same.”


In her classes, Irene offers ideas for meal plans, plus recipes for breakfast, lunch, dinner and snacks. Each week, the participants sample delicious recipes and leave with a list for grocery shopping.


Irene has seen great success in women who have adopted her Mediterranean diet program and she enjoys teaching how dietary modifications can reverse the metabolism. It’s simple—even with small weight loss, sugar levels drop.


After seeing me and then talking to Irene, Sarah was thrilled to learn we’re all teaching the same concepts.


She started preparing meals in advance and making healthy, tasty snacks for her entire family. Before too long, Sarah had lost 9 pounds and her sugar level dropped while her energy level went up—she was overjoyed.


Instead of feeling like her life was on the downslide, Sarah now envisioned a much brighter future for herself. She even considered joining Irene’s strength training and yoga classes, something she never thought she could do.


Using a team approach to health care, Irene and I often refer patients to each other. When Irene sees women struggling with hormone issues, she refers them to us in the Midlife and Menopause Clinic and we also send patients to Irene’s classes. We share our skills to provide a wide net of support to as many women as possible.


Reprinted with permission from Spectrum Health Beat.



Dealing with burnout

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By Tony Schnotala, LMSW for Cherry Health


Have you ever felt like you are running out of energy for life? I’m not talking about being tired after a long day, needing space after arguing with someone, getting stressed about bills, or worrying about what your boss thinks of you. I’m referring to a form of fatigue that creeps in slowly over time, somehow never fading and always getting stronger. It’s a phenomenon called burnout, a term seldom used in modern medicine, but a powerful word that reflects this problem.


Burnout is the process of dealing with chronic stress, anxiety, and mental or physical energy used that results in a person never seems to be able to ‘recharge’ and feel rested and relaxed. It’s like a single parent never having a break from caring for a newborn, whose free time is used to think about laundry, dinner, rent, and a mind full of other problems. As you can guess, a person who is constantly ‘on the go’ will eventually run out of energy. Unlike normal fatigue, burnout doesn’t allow us a chance to rest and recover. Instead, we push ourselves harder and longer until we can no longer do much of anything. Our mind and body ‘crash and burn,’ so to speak, and we may find ourselves hating our life and seeing few options.


Fortunately, burnout can be recognized as it starts to develop, and we can learn how to deal with it. Here are a few things you can ask yourself to determine if burnout is happening to you:

  • Do I feel that I have no energy or desire to do anything these days?
  • Am I typically on ‘auto-pilot’ when I am working or spending time with others?
  • Do I remember the last time I took a break and really enjoyed my time without worrying about something?
  • Am I afraid that I can’t do my responsibilities anymore?
  • Do I find myself fantasizing about quitting work or other responsibilities?
  • Am I losing my temper easily, or have little patience with people I love?

Preventing and recovering from burnout are similar. Here are some options to address burnout:

  • Recognize that you feel overwhelmed and need to do something about it.
  • Try to prioritize needs, and put aside tasks are not imperative.
  • Ask for help with responsibilities so tasks are not all up to you.
  • Find time for small breaks throughout the day to relax you mind and body.
  • Consider medication and/or mental health therapy for long term benefits.

A final note: Anyone can experience burnout, and it takes awareness, humility, and strength to recognize our limits so we can recover from burnout. If we ignore our self and our needs, our body will force us to stop, and we may wish we were had taken actions to prevent the damage.


Reprinted with permission from Cherry Health.




The benefits of being physically fit

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A single goal can change an entire lifestyle. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The doctors at Spectrum Health Medical Group and in our OB/Gyn practice are always encouraging our patients to be physically active.


The benefits of living an active lifestyle include keeping your cholesterol, blood sugar and weight under control; preventing cancer, type 2 diabetes and heart attacks; and improving your sleep.


Even better, regular physical activity also reduces falls, joint pain and depression. It helps you feel better about yourself.


Fitness is something that can be measured and improved, and it starts with having a goal.


When I talk to my patients about fitness and goals, I am always reminded of a patient I’ll call Cathy.

Cathy aims to get ‘hot’

While rushing from one room to another in my office one day, I came around a corner too quickly. I almost ran into a woman I didn’t know, so I excused myself.


She stopped me and said, “You don’t recognize me, do you?” I confessed that I wasn’t sure who she was, and she said, “Then you probably don’t remember what you said to me last year, either?” Again, I admitted that I did not. She continued, “You asked me how I wanted to be in the next year when I turned 50, and I had to really think about it. I decided I wanted to turn 50 and feel ‘hot’. So, I decided I would do what it would take, and I just ran my first half marathon. Now I feel ‘hot’!”


We stood there in the hallway for a few minutes and talked about her transformation, and hers was such a great story of how a single goal could change an entire lifestyle.


Cathy’s story began about a year before our chance encounter in the hallway of my office. She had come in for her annual exam, and she was discouraged about her weight and overall fitness level. She left my office that day approximately 25 pounds over a healthy weight, had belly fat she didn’t like, and wore clothes two sizes larger than she wanted.


Like many women, Cathy had a very busy work life, and she barely had time for anything besides work and family. It seemed that after a long work day, her evenings were filled with preparing dinner, packing lunches and helping her kids with homework.


Cathy would try to take a walk on the weekends, but she didn’t have time to exercise regularly, and she got winded just walking up a flight of stairs. She didn’t do any strength training, wasn’t flexible and often complained of leg cramps.


And the list of bad habits went on, including:

  • Drinking too much coffee and not drinking enough water
  • Eating on the run
  • Eating very few fruits and vegetables other than an occasional salad for lunch

Cathy knew that she wanted to look “hot,” but she also knew she had a lot of planning and work to do if she was going to become the person she envisioned in her mind.


During her annual visit, I mentioned the Presidential Fitness Test (adultfitnesstest.org) as a way to find a general measure of how she compared to other women her same age. She looked it up, saw what she was up against, and created a goal to help her on her journey to better health.

Achieving her goal

Cathy’s goal: She wanted to be fit. More specifically, she wanted to be able to run at least three miles, be physically stronger and more flexible. She knew she would not only feel better about her appearance but also be stronger as she faced her next 50 years of life. Her goal kept her motivated when it would have been much easier to give up.


Of course, there were barriers that Cathy knew she would need to overcome—time, motivation, energy and knowledge. During her visit, we talked about starting small so she wouldn’t get discouraged and give up.


She took my advice and started taking walks whenever she had even a little free time—at lunch, after work (before making dinner), and after dinner. Cathy began doing sit-ups and push-ups in the morning before her shower, and stretching every night before bed.


As the weeks and months went on and she had increased energy, Cathy added more to her routine. Her walks turned into a walk/run combination, eventually running more than walking. She started with just 15-20 minutes of exercise at one time but gradually increased the time as she became stronger.


One thing that really helped Cathy stay positive was to measure her exercise by time instead of distance or speed. This proved to be very beneficial to Cathy and helped her keep working toward her goal.


It also helped that Cathy’s husband and kids supported her efforts to become more physically fit. Her husband would take walks with her at night after dinner, and her son rode bikes with her on the weekends. She even found herself wanting to go for a walk instead of grabbing coffee with a girlfriend.


Cathy’s hard work and persistence began to pay off. At that point, she had dropped one pant size, her belly fat started to decrease, and she no longer had leg cramps. More importantly, Cathy’s blood pressure improved, her cholesterol decreased, and her blood sugar made it to the normal range.


As Cathy’s activity level increased, her numbers continued to go down. She was encouraged to keep on her journey, and by the time I saw her, she had run a half marathon, gone down three pant sizes, and lost 35 pounds.


She said she’d never felt better in her life. Although it took almost a year, Cathy met her goal and turned 50 feeling “hot.”


Reprinted with permission from Spectrum Health Beat.


Infected by a good mood?

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Happiness is contagious among teens. (Courtesy Spectrum Health Beat)

By  Robert Preidt, HealthDay


A good mood is infectious among teens, but depression is not, a new study suggests.


Researchers looked at more than 2,000 American high school students to see how they influenced each others’ moods. They found that a positive mood seems to spread through groups of teens, but having depressed friends doesn’t increase a teen’s risk of depression.


In fact, having plenty of friends in a good mood can halve the chances that a teen will develop depression over six to 12 months. Having a lot of happy friends can also double the likelihood of recovering from depression over the same time period, the researchers found.


However, the study could only show an association between happy friends and a lower risk of depression or a faster recovery from depression. It cannot prove a cause-and-effect relationship between these factors.


“We know social factors, for example living alone or having experienced abuse in childhood, influences whether someone becomes depressed. We also know that social support is important for recovery from depression, for example having people to talk to,” study author Thomas House, a senior lecturer in applied mathematics at the University of Manchester in the U.K., said in a university news release.


“Our study is slightly different as it looks at the effect of being friends with people on whether you are likely to develop or recover from being depressed,” he added.


These findings suggest that promoting friendships, through such activities as social clubs, might help guard against depression, House noted.


“This was a big effect that we have seen here. It could be that having a stronger social network is an effective way to treat depression. More work needs to be done but it may that we could significantly reduce the burden of depression through cheap, low-risk social interventions,” House concluded.


Reprinted with permission from Spectrum Health Beat.


4 keys to quality living

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By Len Canter, HealthDay

Taking a moment each day to journal or plot out your thoughts could help you improve your focus, a key aspect of your well-being. (Courtesy Spectrum Health Beat)

If you’re satisfied with your life, you probably have emotional well-being.


Emotional well-being can be mastered just like any other skill, according to Richard Davidson, founder of the Center for Healthy Minds at the University of Wisconsin-Madison.


How? By developing four key traits, said Davidson, a neuroscientist.

Resilience

The first is resilience. Research at the Center for Healthy Minds found that, over time, regular mindfulness meditation can help you learn how to bounce back from adversity.


Mindfulness meditation teaches you to become aware of your thoughts and emotions, center yourself and decide how you would like to proceed with the rest of your day. Find out more at mindful.org.

Positivity

Having a positive outlook is the second key trait—both finding the positive in others and being positive in the way you approach life.


Another type of meditation called compassion meditation is said to bring measurable changes after two weeks of 30-minute-a-day sessions. The goal is to switch from being judgmental to being caring.

Focus

Next is improving your attention level. A Harvard study found most people spend nearly half of their waking hours not paying attention to what they’re doing.


Letting the mind wander typically makes people unhappy, the researchers concluded. Practice focusing on the here and now, one task or activity at a time.

Generosity

Finally, become more generous of spirit. This means feeling happy for others when they do well rather than being envious or bitter, emotions that only hurt you.


Generous behavior activates circuits in the brain that promote well-being while enhancing the lives of those around you.


Yes, it takes time and effort to change your thinking and the way you see the world, but the benefits are infinite. And the more you practice, the more natural it will feel.


Reprinted with permission from Spectrum Health Beat.



Women: Don’t suffer in silence

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A new study of pre-menopausal and menopausal women has helped shed light on how every woman experiences menopause differently, and what treatments are most effective. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Every woman experiences menopause in her own unique way with a variety of symptoms.


She may suffer from hot flashes, night sweats, mood swings, weight gain, fatigue and a sense of not feeling right. Some of these symptoms may sound familiar to you—possibly all of them.


I’ve seen several patients recently who each complained of different issues related to menopause.


A woman I’ll call Peg had to stop wearing silk shirts to work because she sweat through each one. Another patient, Sue, became embarrassed in meetings because her face becomes very red when she makes presentations to her peers. Cindy felt depressed that even though everything in her life was great, she had a sadness she just couldn’t shake. And then there’s Gloria, who expressed frustration with weight gain she recently began experiencing.


The four women felt betrayed by their bodies.


Fortunately, I had some encouraging information to share with each of these patients, thanks to a comprehensive women’s health study called the SWAN study.


The Study of Women Across the Nation (SWAN) is an ongoing study that follows women between ages 42 and 52 in order to understand how they will experience the menopause transition. There are seven SWAN sites across the nation: Boston, Chicago, Detroit, Los Angeles, Newark, Pittsburgh and Oakland.


Each woman receives a physical exam that includes measuring her height, weight, waist circumference, blood pressure and lab work levels. The study also records whether or not she smokes, how much alcohol she consumes, her education status and family history. Race/ethnicity is categorized as African American, non-Hispanic Caucasian, Chinese, Japanese or Hispanic.


The results of the SWAN study are interesting and have helped doctors understand why each woman’s menopause experience is unique.


For example, the study showed that women who became at higher risk for heart disease—increased cholesterol, belly fat and blood sugar levels—tended to fall in the following categories: Hispanic or Japanese, less physically active, less likely to be highly educated, and most had higher BMI and cholesterol levels before the study began. Pre-diabetes was found to be a very high risk factor across all ethnic groups.


Another study done in Pittsburgh evaluated Caucasian and African-American participants at risk of depression. Twenty percent to 30 percent of participating women had new onset depression between the ages of 42 and 52.


The women in the study had an average age of 46, and 31 percent were African American. In addition, 34 percent had a family history of depression. The women who had a family history of depression proved to be more likely to be highly educated and have experienced at least one episode of depression.


The SWAN study has also taught doctors so many other important facts about women in menopause:

  • Hot flashes are different for each woman.
  • Women of color experience hot flashes for the longest period of time (average of 10 years).
  • Women of Asian descent have hot flashes for the shortest period of time, but they suffer more with depression and irritability.
  • Hispanic women suffer from hot flashes an average of 8.9 years.
  • Caucasian women experience hot flashes an average of 6.5 years.
  • The earlier women start having hot flashes, the longer they last.

There are so many other fascinating findings that have occurred as a result of this ongoing study, but the bottom line is that women do not have to suffer the symptoms of menopause.


There is help for you and plenty of research to back up the findings. Strong, scientific research is being done to help us know what works best and determine the safest method for treating menopause symptoms.


I recommend being active, drinking plenty of water, maintaining a healthy weight, staying off the sugar, and being grateful in your life daily. These are simple but very powerful tools used to combat the symptoms of menopause.


In addition, there are FDA-approved hormones that may help those who need them. They are a safe option for many women.


If you think you may benefit from this type of treatment, ask your doctor, or come see us at the Spectrum Health Menopause offices. If we discover that hormones are not safe for you, there are many other options to try.


Reprinted with permission from Spectrum Health Beat.



Get the dish on aging well

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Mediterranean food that’s full of vegetables, extra virgin olive oil, and fish tend to reduce insulin resistance. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The best way to get through midlife and menopause is to know the tricks.


One of the tricks for healthy aging is to eat the Mediterranean way. This way of cooking and eating is healthy, tasty, satisfying and good for staying on a budget.


Mediterranean cooking includes whole grains, lean protein such as seafood and chicken, extra-virgin olive oil and lots of veggies.


For flavor and health benefits, the recipes use lemons, lots of garlic, and spices such as oregano, dill and parsley.


There are so many options to consider, and my favorite cookbook for Mediterranean cooking is Live to Eat by Michael Psilakis.


He organizes everything by key items to keep on hand: Greek yogurt for sauces and dips, garden-fresh veggies and fruits, peppers, onions, roasted cherry tomatoes, tomato sauce and garlic confit. From these items, healthy meals are a snap.


Mediterranean cooking has been proven to reduce risk of heart disease, stroke and type 2 diabetes.


Insulin resistance is the common denominator for all these issues, which combined are the cause of death for a third of women.


Insulin resistance is when the blood sugar stays higher longer after consuming food—and especially higher after consuming simple carbs such as white flour pasta, white bread, white rice, alcohol or treats.


When blood sugar stays high, it can damage tissue and cause higher levels of insulin, which increase cravings for sugar, as well as promote storage of sugar into belly fat.


One of the other things sugar does is make blood vessel linings sticky, which allows fat to adhere to them, increasing the risk of a blockage.


The bottom line, a diet high in foods made with simple carbs cause preventable disease.


Learning how to cook the Mediterranean way can save lives.


Reprinted with permission from Spectrum Health Beat.


See the doctor in your PJs

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By Eve Clayton, Spectrum Health Beat

Photos by Chris Clark


Kaitlyn Jones left school early one Wednesday in January because she felt awful: headache, body ache, chills, fatigue.


It must be the flu, she thought, noting how some of her fellow cosmetology students were among the many suffering from the virus this year.


She hoped she could get a prescription to treat it. But once she got home and learned she had a 102-degree fever, the last thing she wanted to do was get back into the car and go to the doctor.


So Kaitlyn, 18, took her mom’s advice and pulled up the MedNow app on her iPad.


Within minutes, she was having a video visit with Melissa Wilson, a nurse practitioner with MedNow, Spectrum Health’s telemedicine service.


MedNow lets anyone in Michigan who has access to a smartphone, tablet or camera-equipped laptop to receive non-emergency care from a Spectrum Health provider on-screen, 24/7.


“It was kind of like FaceTime,” Kaitlyn said. “Super easy.”

No waiting room

After she signed in to the app and picked the next available appointment time—in this case, immediately—Kaitlyn connected via video chat with a MedNow medical assistant, who got her registered and verified her insurance.


Then Wilson took over the video visit, asking about Kaitlyn’s medical history and walking her through a brief physical exam. From the comfort of her family’s home in Rockford, Michigan, Kaitlyn checked her neck and ears for tenderness and tried to show Wilson the back of her throat using her iPad’s camera.


“We went through my symptoms together, and then she prescribed Tamiflu,” Kaitlyn said. “She sent it right away from there to the pharmacy, so I was able to get it that night.”


Two days later, she felt well enough to return to class.


Tamiflu, or oseltamivir, is an oral drug that can shorten the duration of seasonal influenza if you take it soon after contracting the illness. It’s not essential for all flu patients, but it was important for Kaitlyn because she has Type 1 diabetes, which puts her at higher risk for complications.

Photo by Chris Clark, Spectrum Health Beat

“I thought, we need to nip this in the bud,” said Holly Jones, Kaitlyn’s mom. “With diabetes, it’s just more complicated when they get the flu.”


Kaitlyn’s diabetes diagnosis is only a few months old, making her extra cautious about her health.


“Because I’m so new, I’m hyper aware and really scared of doing anything that would cause my blood sugars to go crazy,” she said.


The idea of sitting in a doctor’s office or urgent care center didn’t sit well with her—or her mom.


“I didn’t want her near the germy waiting room to catch whatever else was in there,” Holly said.


That’s what made the MedNow visit so ideal.


“I don’t even think you got out of your pajamas,” Holly said to her daughter.

Growing popularity

Kaitlyn’s video visit wasn’t just fast and convenient—at $45, it was also less expensive than a trip to the doctor, an urgent care center or the emergency department.


According to Amanda Reed, MedNow’s operations director, each MedNow visit saves patients and insurers more than $120, on average, compared to other sources of care. These cost savings, combined with convenience and quality of care, have propelled MedNow’s popularity.


“We reached our new high mark on January 24, with 127 patients seen in one day,” Reed said. “We had over 5,000 app downloads in the month of January alone.”


This year’s hard-hitting flu season is a catalyst for MedNow’s growth, according to Elizabeth Suing, PA, one of about 30 providers who spend at least part of their time treating MedNow patients.


“Right now, over 50 percent of the patients we are seeing in a day are flu patients,” she said.


Many of these are first-time MedNow users. But Suing predicts they’ll be back the next time they need non-emergency care—treatment for concerns like allergies, back pain, bites and stings, diarrhea, nausea and vomiting, sinus problems, sprains and strains, urinary symptoms and more.


“Patients love the telemedicine. They love the convenience of it,” Suing said. “I think it’s the way that the world is going.”


Kaitlyn’s mom, Holly, confirms Suing’s view.


“I recommend it a lot,” she said. “My friends will say, ‘Oh, but I don’t want to go to urgent care,” and I say, ‘Try MedNow. Download the app. Make an appointment.’”


Reprinted with permission from Spectrum Health Beat.


Keep your wits sharp with brain bafflers

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That morning sudoku puzzle could be the whetstone that sharpens your mind well into your later years, according to researchers. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Mornings spent figuring out Sudoku or finessing a crossword could spell better health for aging brains, researchers say.


In a study of over 19,000 British adults aged 50 and over who were tracked for 25 years, the habit of doing word or number puzzles seemed to help keep minds nimble over time.


“We’ve found that the more regularly people engage with puzzles such as crosswords and Sudoku, the sharper their performance is across a range of tasks assessing memory, attention and reasoning,” said research leader Dr. Anne Corbett, of the University of Exeter Medical School.


“The improvements are particularly clear in the speed and accuracy of their performance,” she added in a university news release. “In some areas, the improvement was quite dramatic—on measures of problem-solving, people who regularly do these puzzles performed equivalent to an average of eight years younger compared to those who don’t.”


Does that translate to protection against Alzheimer’s and other forms of dementia? The study “can’t say” at this point, Corbett said, “but this research supports previous findings that indicate regular use of word and number puzzles helps keep our brains working better for longer.”


The study was conducted online. Participants were assessed each year, and they were asked how often they did word and number puzzles. They were also given a series of tests measuring attention, reasoning and memory, to help assess changes in their brain function.


The result: The more often participants did word and number puzzles, the better their performance on the brain tests, Corbett’s group found.


Although the study couldn’t prove cause-and-effect, some differences were significant. Brain function for those who did word puzzles was equivalent to 10 years younger than their actual age on tests of grammatical reasoning and eight years younger than their age on tests of short-term memory.


The findings are outlined in two papers published in the International Journal of Geriatric Psychiatry, adding to results presented at the Alzheimer’s Association International Conference in 2018.


The study is now expanding into other countries, including the United States.


Brain experts in the United States weren’t surprised by the findings.


The large, decades-long study “confirmed what your grandmother told you: ‘If you don’t use it, you lose it,’” said Dr. Gayatri Devi. She’s a neurologist specializing in memory disorders at Lenox Hill Hospital in New York City.


The fact that something as simple as puzzle-solving can take years off the brain is “a comforting finding,” Devi said.


She stressed that exercising the body can do the same. “Physical exercise is one proven way to keep our brains and our body healthy,” she said.


Dr. Gisele Wolf-Klein directs geriatric education at Northwell Health in Great Neck, N.Y. She said interventions to help the brain stay healthy longer are sorely needed.


“As older patients live longer, the growing number of Alzheimer’s patients represents a major challenge for health care systems worldwide,” Wolf-Klein said. “Currently, the pharmaceutical industry has yet to propose any promising medical treatments. So, searches for lifestyle interventions that might preserve cognition (thinking) has become a priority.”


“This study further supports many (prior) studies highlighting the benefits of mind exercises,” she said. It also “reinforces the need for all of us to keep our minds as active and engaged as possible.”


Reprinted with permission from Spectrum Health Beat.