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Better Memory Tricks

Better Memory Tricks

Got Memory Failure? OK seriously who doesn’t? Start TODAY to do as much as you can with YOUR NON DOMINANT HAND. ….brush your teeth (while standing only on the non dominant foot) comb your hair, button your shirt, zip up pants, talk on the phone.( the toughest). Try to incorporate as much as you can so your brain cells that have been laying dormant on that unused side of your brain WAKE UP and ask What’s Happening Try this for a week, you have nothing to lose. The more you improvise the better the results. Your Memory Will improve………don’t forget!!

Brain Gain Made Easy ……….7 Steps

Brain Gain Made Easy ……….7 Steps

Brain Gain Made Easy ……….in 7 Steps

  1. Step it up, physical exercise helps prevent illnesses that can lead to memory loss by releasing a protein needed by the brain for healthy nerve cells.
  2. Try a Mediterranean diet that has shown a 20 decrease in memory problems, as it has lots of fruits, vegetables, and fish and uses good olive oil.
  3. Engage your brain just like good physical exercise; mentally challenging activities will keep your mind sharper.
  4. Stay social, stay engaged in your life. Studies prove that the more social connections someone has in their life the better they are at enhancing and preserving mental acuity.
  5. Sleep better. If your sleep is restless (causing lower concentration) here are few ways to help: no big meals, caffeine, alcohol 3 hours prior to bedtime and try to get into and out of bed at regular times.
  6. Lower your stress. High levels of the stress hormone, cortisol, prevents the brain from moving data out of the “memory bank” Add yoga, meditation and maybe even massage to your routine..
  7. STOP smoking. Nicotine is a vasoconstrictor and may cause small stokes in the brain, so  keep looking into all available  quitting solutions until you find one that works. 
8 Tips For You To Charge Your Immune System

8 Tips For You To Charge Your Immune System

                 8 Tips For You To Charge Your Immune System

The following are suggestions for being a better you ………..every day!

  • Get vaccinated: vaccines initiate infection prompting your body to fight the disease
  • Work up a sweat: like brisk walking helps immune system fight respiratory viruses.
  • Get enough sleep: If you get less than 6 hours of sleep your are 4 times more likely to get a cold.
  • Clean Up your diet: Eat a daily diet rich in fruits, veggies, whole grains
  • Load up on Vitamin D: Sunshine ( remember sunscreen) and 600 units of vitamin D.
  • Keep check on cocktail count: too much alcohol preventing your immune system doing its job.
  • Don’t Smoke:……… Period
  • Practice a Hobby: Research has proved that mind stimulating activities increase levels of cytokines your immune system protein.

Try ‘Em ……….Feel better ……….Feel Strong………..Be the Best You!!

Autism Effects 1 in 17 Families Across the Globe

Autism Effects 1 in 17 Families Across the Globe

 

“Autism Speaks.org ” has gather a great deal of information into  “Toolboxes “ to help families to understand and be supportive in multiple situations.

https://vimeo.com/141338844

https://www.autismspeaks.org/

https://www.autismspeaks.org/what-autism/diagnosis/dsm-5-diagnostic-criteria

https://www.autismspeaks.org/family-services/tool-kits

http://www.autismspeaks.org/sites/default/files/a_grandparents_guide_to_autism.pdf

https://act.autismspeaks.org/site/SPageServer/?pagename=walk_homepage

https://act.autismspeaks.org/site/SPageServer?pagename=walk_homepage

https://www.facebook.com/pg/AutismOnTheMighty/videos/?ref=page_internal

 

Healthy Food Quiz – Questions and Answers

Healthy Food Quiz – Questions and Answers

The Healthy Food Quiz: Questions  

Answer key at the bottom of this page

Which is least likely to lower your blood pressure?

  1. low-fat yogurt
  2. cantaloupe
  3. whole-grain bread
  4. spinach
  5. broccoli

Vitamin D may reduce the risk of all but one of these. Which one?

  1. bone loss
  2. colon cancer
  3. gum disease
  4. irritable bowel syndrome
  5. multiple sclerosis

Which is least likely to reduce your risk of diabetes?

  1. whole-grain cereal
  2. nuts
  3. salad dressing
  4. alcoholic beverages
  5. orange juice

Which is least likely to lower your risk of colon cancer?

  1. lean meat
  2. whole-grain bread
  3. low-fat milk
  4. a multivitamin
  5. exercise

Which is least likely to lower your risk of brittle bones (osteoporosis)?

  1. low-fat yogurt
  2. collard greens
  3. olive oil
  4. a multivitamin e. suns
  5. sunshine

Which is least likely to cause food poisoning?

  1. raw sprouts
  2. chicken
  3. salad
  4. mayonnaise
  5. beef

Meat eaters have a higher risk of all but one of these diseases. Which one?

  1. osteoarthritis
  2. diabetes
  3. gout
  4. non-Hodgkins lymphoma
  5. colon cancer

The Healthy Food Quiz: Answers

Which is least likely to lower your blood pressure?

(3) Whole-grain bread. The DASH study (Dietary Approaches to Stop Hypertension) showed that a lower-fat diet rich in fruits, vegetables, and low-fat dairy foods can lower blood pressure. Researchers aren’t sure whether the potassium, magnesium, calcium, protein, fiber, or other nutrients made the difference.

Vitamin D may reduce the risk of all but one of these. Which one?

(4) IBS (irritable bowel syndrome). Studies suggest that vitamin D may reduce the risk of bone loss, gum disease, multiple sclerosis, and colon cancer. Shoot for 400 IU a day (600 IU if you’re over 70). Good sources include multivitamins, calcium+D supplements, milk, and some yogurts, breads, breakfast cereals, margarines, and orange juices. Sunshine helps .with sunscreen, of course.

Which is least likely to reduce your risk of diabetes?

(5) Orange juice. To dodge diabetes, stay lean and exercise. Studies also find a lower risk in people who drink alcoholic beverages in modest amounts (1-9 drinks a week for men; 1-7  drinks a week for women), as well as those who eat nuts, whole grains, and unsaturated fats. Processed red meats (like bacon, hot dogs, and sausage), trans-fat-laden foods (like French fries, fried chicken, and pie crust), are all a No NO!

Which is least likely to lower your risk of colon cancer?

(1) Lean meat. Meat eaters seem to have a higher risk of colon cancer, even if the meat is lean. Foods that are high in magnesium (like beans, whole grains, and leafy greens) or calcium (like milk, yogurt, and cheese) seem to protect the colon. So do multivitamins (perhaps because they contain the B-vitamin folic acid) as well as daily exercise. May seem difficult but target 55-70 grams of protein a day divided over the day. Makes you start reading labels.  Think about  adding protein powder to your smoothies.

Which is least likely to lower your risk of brittle bones (osteoporosis)?

(3) Olive oil. Foods high in calcium (like milk, cheese, and yogurt), vitamin K (like collards, spinach, and broccoli), potassium (like fruits and vegetables), and vitamin D help strengthen your bones. The best sources of vitamin D are sunshine, a multivitamin, or a calcium+D supplement (see answer #2). Weight-bearing exercise (almost any activity but swimming) also protects bones and may help prevent falls by boosting balance, coordination, and strength.

Which is least likely to cause food poisoning?

(4) Mayonnaise. Fruits and vegetables (like berries, lettuce, and sprouts) can be contaminated in the fields by tainted water or manure, so wash thoroughly. Contaminated poultry, beef, andeggs may cause infections when they’re undercooked, so use a thermometer if you can, Commercial mayonnaise is pasteurized, so it’s relatively safe. (Homemade mayo is another story.)

Meat eaters have a higher risk of all but one of these diseases. Which one?

(1) Osteoarthritis. It’s not clear why people who eat more red meat have a higher risk of non- Hodgkins lymphoma, diabetes, and colon cancer. So mix up your diet with protein packed poultry, fish

So take your glasses when you go to the store next and get in the habit of reading the labels on things before you  put them in the shopping cart.   If you don’t like what the label says put it back on shelf and keep looking for a healthy alternative.

Kill Pollen = Put Pillow in Dryer!!

Kill Pollen = Put Pillow in Dryer!!

                               PUT YOUR PILLOW IN THE DRYER!

A suggestion for any morning that you wake up with a runny nose, a cough or a stuffy head.   Put your entire pillow in the dryer. Yep!

We all drool and cough into our pillow(s)  at night.   We take medicines during the day when we are feeling badly and then  go back to sleep on a pillow where the germs have been a play and multiplying all day, right!?

So, put pillow (s) in dryer 15 minutes on High as soon as you wake up and before you make the bed.  Plan to routinely put pillow(s) in dryer whenever you wash your sheets, especially during the winter months.

Killing the germs will give YOU the edge on getting better faster…………a  Health Share Promise.

Protein = Brain Power

Protein = Brain Power

Importance of  Increasing Protein  As We Age

✔Evidence indicates that protein intake greater than RDA can improve muscle mass, strength, and function in elderly.

✔Frailty is closely connected to decreased muscle mass and strength known as sarcopenia.

✔Not only do the older progressively lose muscle with age, but their physiology resists building new muscle.

✔Pair inactivity with low protein intake, and continued muscle loss with age is inevitable.

✔Animal sources of protein (highest quality) generally provide the most leucine, the essential amino acid that is key to synthesis of muscle tissue.

✔Whey protein has been found to be especially high in leucine. Read the protein powder labels!

✔Some experts believe equally distributing protein intake over three meals a day is as important as getting enough protein.

✔To help older (>65 years) people maintain and regain lean body mass and function, the PROT-AGE Study Group recommends a range of 1.0 to 1.2 g of protein per kilogram of body weight= 45-70 grams pers day .

✔Sarcopenia is insidious but its progression may be accelerated by physical inactivity and poor nutrition.

✔Animal sources of protein (chicken, turkey, fish, beef, pork, shellfish, eggs, milk, yogurt, cheese, cottage cheese) contain complete protein.  Complete protein is necessary to build and repair muscle.

✔By combining foods from two or more plant categories in a meal, those foods compliment each other and provide all necessary amino acids to create complete protein.  Example: serve cooked dried beans (legume) and rice  (grain) together.

 Ways to Increase Protein

Read the labels and learn to understand the numbers!

Make a high protein smoothie by blending, milk, nonfat dry milk, yogurt, and/or whey protein powder.  Two tbsp. peanut butter will add an extra eight grams of protein.

Prepare custards, puddings, and quiches that are packed with protein from milk products and eggs.

Purchase whole grain breads with seeds to increase protein and fiber.

Prepare a hearty stew or soup with lean beef or turkey and add dried beans as well.

Eat ½ cup cottage cheese with fruit and/or yogurt, plus nuts if desired.

Consume Greek yogurt (more protein than regular) with 12 to 15 grams of protein per 3.5 oz. cup.

Calling 911

Calling 911

MEDICAL EMERGENCY

  • Keep calm, don’t panic.
  • Get to your phone and dial 9-1-1. Do Not  hang up if you are not immediately connected. It may take time for your call to be routed correctly and secure your location on Dispatch GPS.
  • Know what you will be asked. Make sure you are aware of the following:
  • You are going to be asked a few questions – SPEAK CLEARLY.
  • Where is the emergency? The emergency is not always located where you are calling from.  Be aware if your surroundings and where you are.  Try to keep a watch out for the road signs, business names and intersections whenever you may travel. If you are on the road or road side open glove compartment to show copy of Living Will to Police and Emergency staff.
  • Nature of the emergency: Do you require assistance from  “Police, Fire or Ambulance “.  If  are at home and are Not able to open the front door, tell dispatch and  they will send Fire Department to access the home for EMS.
  • A detailed, yet concise description:  Are you alone? What happened?  How many details do you know?  What should have the most importance is patient unconscious?  In general, the most important thing is why you need assistance.
  • The number of your phone: The dispatcher will want you to stay on the line if you are able until the EMS arrives. Put on front light, unlock front door.
  • Get Out your Vial of Life information. Secure your copy of  Living Will, list of all medications and your phone charger for your cell phone.  Everything  should go with you and injured person to ER. 
  • Location: Give the dispatcher your name and address.  Tell dispatcher if a person is at nearest entrance to direct emergency
  • Keep Calm
Substance Abuse

Substance Abuse

We are blessed to live in SCCL, an Active Senior Living community.  We have the ability to preserve our health and safety by being vigilant, aware and responsible for OUR OWN Health.

Number one avoidable problem is substance abuse among individuals over 65. Abuse results from misuse of alcohol and/or over-the-counter and prescription drugs. Misuse of drugs refers to underuse, overuse, or erratic use of legally prescribed and/or over-the-counter drugs.  Mixing alcohol with most medications is contraindicated as alcohol makes many medications either more or less potent.  Your MD is counting on the accurate dispensing of medications for your success of your overall healthcare plan. Beyond the physical and mental health risks, frequent heavy drinking also is linked with personal problems  and having relationship troubles.  If you drink alcohol, do so in moderation and measure. This means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.)  Drinking more alcohol increases such dangers as alcoholism, high blood pressure, obesity, stroke, breast cancer, suicide and accidents. Aging lowers the body’s tolerance for alcohol.  Older adults generally experience the effects of alcohol more quickly than when they were younger.  Alcohol is a factor, for example, in about 60% of fatal burn injuries, suicides and homicides as well as many slips and falls: 50% of severe trauma injuries ( broken hips & knees etc) and 40% of fatal motor vehicle accidents.

 Depression:  Consider asking your doctor about a depression anxiety screening questionnaire if you have any question that you or a loved one seems to becoming more depressed or anxious. Remember too  that alcohol is a depressant and muscle relaxant.

Stop Smoking.  Tobacco use remains the single largest preventable cause of disease, disability, and death in the United States. About 8.4% of adults aged 65 or older still smoke cigarettes in the last survey in 2010