10 Ways to Improve Brain Health

1. Do “neurobic” exercises to strengthen neural pathways. Certain cognitive exercises and brain games can create new associations between different brain parts, says neurobiologist Lawrence Katz of Duke University. Neurobics include getting dressed or showering in the dark, switching what you normally wear on one side to the other (e.g., put your watch or bracelet on your opposite wrist), using your opposite hand to brush your teeth, and cooking ethnic foods that you’ve never prepared before.

2. Limit your alcohol intake to keep your brain "big." The more alcohol you consume, the lower your brain volume becomes. Scientists at Wellesley College in Massachusetts found that low to moderate levels of alcohol helps protect your health from cardiovascular disease, but heavy drinking shrinks brains. These researchers define heavy drinking as more than 14 drinks per week, moderate drinking as 8 to 14 drinks per week, and low as less than 7 drinks per week. To improve your brain health, keep the alcohol consumption to a minimum.

3. Try something new to sharpen concentration. An active brain can slow the mental decline that comes with age. “A lifetime of good mental habits pays off,” says University of Alberta researcher Dr. Dennis Foth. “People who are curious at a young age are more likely to be mentally active and stay active as they age. And we found it's never too late to start. With a little effort, even people in their 70s and 80s can see dramatic improvements.” Memorizing poetry, learning a new musical instrument, or taking Spanish or French lessons are great ways to increase memory and sharpen concentration.

4. Smell the sandalwood to increase your memory. “Natural scents have a direct pathway to the brain and research shows that some chemical constituents of aromatherapy oils, particularly…sesquiterpenes can cross the blood-brain barrier and increase oxygen flow to the brain,” says Michelle Schoffro Cook, doctor of natural medicine and author of “The Brain Wash”. Extra oxygen increases energy, immune function, positive moods, and learning. Frankincense and sandalwood are particularly effective at increasing oxygen levels in the brain. Aromatherapy also decreases stress (and stress decreases brain health).

5. Do the tango to strengthen cognitive abilities. Dance requires twists and turns that strengthens brain connections. Learning the cha-cha-cha can nourish brain cells, which translates to cognitive skills in the real world. “Exercise can protect the brain against environmental toxins by counteracting free radicals and reducing inflammation,” says Schoffro Cook, author of The Brain Wash. Physical activity is one of the best ways to promote the growth of new brain cells and reduce the risk of Alzheimer's.

6. Sleep to boost memory. Your brain requires huge amounts of energy to function properly; sleep boost memory and allows your brain to process information. “Though it's not sexy, the traditional sleep advice is still effective,” says Dr Rachel Morehouse of the Atlantic Sleep Centre. Sleep little – if at all – during the day because naps rob you of sleep at night. To improve your overall brain health, get up and go to bed at set times. Stay active but avoid exercising in the evening because it keeps you awake. Wind down before you go to bed with music or a book. To improve your memory, enjoy healthy food, eat light meals at night, and avoid caffeine.

7. Volunteer to lower your stress and increase mental functioning. “Good Samaritans have been found to have lower stress levels and a sense of well-being, factors that add up to better overall health, including brain health,” says Schoffro Cook, author of The Brain Wash. The brain benefits of volunteering include increased mental functioning and better communication skills. The key may be in the “helper’s high” – the sense of calmness and well-being that comes from helping others. Volunteering can also improve your brainy health by raising your self-esteem and feelings of self-efficacy.


8. Socialize with people to improve your memory. Talking can increase memory and cognitive skills, says Oscar Ybarra, a psychologist at the University of Michigan. Further, he believes that visiting with a friend or neighbor may be as helpful as doing a crossword puzzle. About his study, he said, “Short-term social interaction lasting for just 10 minutes boosted participants’ intellectual performance as much as engaging in so-called ‘intellectual’ activities for the same amount of time.”

9. Strive for variety. Don’t rely on a particular practice, supplement, or food to improve your brain health. Instead, incorporate different activities into your life. For instance, take a child hiking if you normally spend time with adults; go for a run instead of the usual yoga class. The more you challenge your brain and body, the healthier and stronger they become.

10. Reduce your exposure to neurotoxins. Harmful chemicals, food additives, and chemically altered ingredients can harm your brain and body health. While it’s not possible to completely eliminate pollution from your environment, you can limit it. Pure products, organic produce, natural fragrances, whole foods, and fresh air will improve your brain health and sharpen concentration.
Read more at Suite101: How to Improve Your Brain Health: 10 Ways to Increase Memory, Concentration, and Cognitive Abilities
http://cognitive-psychology.suite101.com/article.cfm/how_to_improve_your_brain_health#ixzz0wi5pMupf


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Strength Training — Enhancing Elder Fitness

By NovaLeigh Dodge-Krupa, PT, and Aimee E. Perron, PT, DPT, NCS

Enhancing older adults’ physical strength and endurance increases the potential for individuals to retain physical function and live independently.

Physical therapists can influence elders’ overall health and wellness by providing services that positively impact physical fitness. Such services include interventions that affect cardiovascular/pulmonary endurance; muscle strength, power, endurance, and flexibility; relaxation; and body composition. Older adults’ tendency to become more sedentary creates a challenge; it increases the risk of their losing functional ability, as well as their functional independence.

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Free Online Resource from the Alzheimer’s Association-Greater Illinois Chapter

The Alzheimer’s Association-Greater Illinois Chapter is pleased to offer a free online resource, Encouraging Comfort Care: A Guide for Families of People with Dementia Living in Care Facilities. This 21-page booklet provides useful information to families and staff of long-term care facilities about Alzheimer’s disease and other dementias, particularly care issues related to the late and final stages.

For families, this guide will enable them to make informed choices about a variety of medical decisions they may face on behalf of loved ones with dementia living in nursing homes, assisted living facilities, and other types of care facilities. It will also equip families to ask good questions aimed at obtaining the best care for their loved ones, including a handy checklist of comfort care measures to be discussed with staff members of care facilities.

For staff members of long-term care facilities, the guide will serve as an important tool for those who wish to educate families and assist them in care planning. Individuals and organizations are encouraged to disseminate this booklet in electronic and print formats.

To view and download the free guide, click here: http://www.alzheimers-illinois.org/pti/comfort_care_guide.asp

Encouraging Comfort Care was made possible through a generous grant from the Retirement Research Foundation.

Keep Your Cool In the Heat

Keeping Cool Tips Everyone

• Stay in air-conditioned space at home, the library, the mall, movie theater or at a cooling center.
• Drink lots of water and natural juices. Avoid alcoholic beverages, coffee and colas. 
• Keep shades drawn and blinds closed, but keep windows slightly open. 
• Stay out of the sun and avoid going out in the heat.
• Keep electric lights off or turned down. 
• Take cool baths or showers. 
• Wear loose, light cotton clothing. 
• Do not eat heavy meals. Avoid cooking with your oven. 
• Avoid or minimize physical exertion.
• Do not sit in a hot car, even for a short time. Never leave a child in a hot car.
• Check on family members, friends and neighbors to make sure they stay cool and safe.
• If you or anyone you know needs emergency medical attention, call 911.
• It is against the law to open a fire hydrant. An open hydrant hinders the fire department's ability to fight fires, reduces water pressure in your home and may cause basement flooding.

Special Keeping Cool Tips for Seniors

• During heat emergencies, seniors are urged to contact their local area agencies on Aging or the Senior HelpLine at (800) 252-8966 for assistance with locating senior centers, adult day service sites and other buildings that serve as cooling centers.
• Humidity combined with temperature make up the heat index, which is similar to the wind chill factor in winter. If the temperature is in the 90s with high humidity, it can feel like it is well over 100 degrees.

Keeping Cool Tips for Your Pets

• Provide water and shelter from the sun at all times. 
• Restrict activity during extreme heat. 
• Never leave pets in parked vehicles. Even moderate heat rapidly increases and can kill the pet quickly.

Source: Keep Cool Illinois

Study Gauges Seniors' Calorie Burn Playing Active Video Games

According to a study presented at the American College of Sports Medicine's 57th Annual Meeting in Baltimore some types of video games may help older adults become more physically active.

Researchers found that playing Nintendo's Wii can help healthy, overweight seniors burn calories. A study team led by Elizabeth Orsega-Smith, Ph.D., placed ACTICAL accelerometers on the wrists of 24 participants with a body mass index of 26 to 39 (a BMI of 25-29.9 marks overweight; 30+ indicates obesity). The accelerometers measured caloric expenditure during 30-minute bouts of Wii baseball, tennis and team and individual bowling. The gamers, who ranged in age from 66 to 78, burned significantly more calories (20-176 calories) playing individual bowling compared with team bowling (18-89 calories). Those playing baseball burned from 22 to 144 calories, while tennis resulted in 17-72 calories expended.

"Few studies have investigated the use of active video games in aging populations or individuals with disabilities," Orsega-Smith said. "Given that 40 percent of older-adult females and 30 of males ages 70 and above do not participate in any significant physical activity, this population faces growing health challenges. For otherwise sedentary people, games like the Wii offer an enjoyable way to become more active and more healthy."

Orsega-Smith noted that playing games such as Wii generally burns fewer calories than playing the real-life game or sport. However, they offer an option for those who face challenges to becoming physically active. In addition, the social atmosphere and enjoyment may contribute to adherence to this type of activity.

"Wii playing may be a vehicle for physical activity participation, especially for those older adults who do not have access to a fitness facility or who may have physical limitations to their mobility," She said. Participants in this study were independent, lived in communities and visited senior centers.

Source: American College of Sports Medicine

Medicare Rebate Checks

Medicare Rebate Checks Closing Prescription Drug Doughnut Hole Mailed Early - AARP Bulletin