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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. 
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.

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

Disasters…… Be Prepared

Disasters…… Be Prepared

Disaster Planning for Seniors

Disasters of all kinds affect older adults disproportionately hard, especially those with chronic diseases, disabilities, or conditions that require extra assistance to leave an unsafe area, says Christopher Hansen, AARP Group Executive Officer. The diseases of concern are: heart disease, cancer, diabetes, and stroke, and about 50 percent of this population have at least two chronic diseases.

We know that 80 percent of adults over the age of 65 have at least one chronic disease. That alone could make older adults more vulnerable during a disaster. We learned from Hurricane Katrina that roughly 71 percent of the victims were older than 60, and 47 percent were over the age of 75.

There are commonsense measures older Americans can take to start preparing for emergencies before they happen. Planning and preparation should be done now. Creating a network of neighbors, relatives, and friends to aid you in an emergency is easy to accomplish if you have a list of their phone numbers, email addresses and home and work addresses and phone numbers readily available.

While each person’s abilities and needs are unique, below are lists of common things we all need to store. The Department of Homeland Security and FEMA recommend the following items to have at home at all times:

Nourishment

  • Water: one gallon of water per person, per day, for at least three days, for drinking and sanitation
  • Food: at least a three-day supply of non-perishable food
  • Manual can opener for food
  • Pet food and extra water for your pet
  • Prescription medications for at least 3 days, as well as aspirin or non-aspirin pain reliever, anti-diarrhea medication, antacids, and laxatives

Health and Safety

  • Prescribed medical supplies such as insulin, glucose, and blood pressure monitoring equipment and supplies
  • Extra oxygen tanks and a generator if you are on continuous O2.
  • Emergency first aid book
  • A basic first aid kit that contains items used to: help stop bleeding, clean wounds, cover burns and has bandages and eye wash, scissors, and Band-Aids
  • Moist towelettes, garbage bags, and plastic ties for personal sanitation
  • Household chlorine bleach and medicine dropper – When diluted, nine parts water to one part bleach, bleach can be used as a disinfectant. In an emergency, you can use it to treat water by using 16 drops of regular household liquid bleach per gallon of water. Do not use scented, color safe, or bleaches with added cleaners.

Personal Comfort

  • Sleeping bag or warm blanket for each person
  • Complete change of clothing including a long sleeved shirt, long pants, and sturdy shoes
  • An extra pair of glasses
  • Paper cups, plates, paper towels, and plastic utensils

Emergency Equipment

  • Wrench or pliers to turn off utilities
  • Fire extinguisher, candles, matches in a waterproof container
  • Cell phone, with wall charger and car charger
  • Battery-powered or hand-cranked radio, and extra batteries
  • A NOAA Weather Radio with tone alert, and extra batteries
  • Computer, laptop, or tablet for communication via messaging or email
  • Flashlight, and extra batteries
  • Whistle to signal for help
  • Dust mask to help filter contaminated air
  • Plastic sheeting and duct tape to shelter-in-place

Other items to be kept in a waterproof, portable container,

  • Important family documents such as copies of birth certificates, marriage and divorce records, insurance policies, your Living Will, etc.
  • Social Security, bank account details, and credit card numbers and records
  • A list of all current medications, both prescription and over-the-counter.
  • Cash or traveler’s checks
  • Paper and pencil as well as books, games, puzzles and other diversions

Always being  prepared can be a life saver!

Before You Use a Handyman

Before You Use a Handyman

Good Advice About Dealing with Handymen

By Nick Suhr, J.D. and Jane Gregor, RN, BSN

Living in a community like Sun City gives one a sense of security and well-being that can sometimes be risky. Nowhere is it more important to exercise caution than when it comes to hiring people to make repairs in your home. Statistics show that senior citizens are frequently targeted by hucksters and frauds. Why? Because they are easy marks, often willing to accept promises that can end up, when broken, being legally unenforceable. Fear of retaliation can also be major factor in a senior community.  Most home repair and “fix-up” jobs do not involve major sums of money, and this fact often deters homeowners from pursuing legal rights or even complaining.

There are many ways to avoid being “taken” by incompetent or unscrupulous service providers, and everything begins and ends with you, the homeowner. Here are a few suggestions:

  • Get proof of licensing. This can easily be obtained from the SC Department of Labor by telephone at 803-896-4686 or online at www.llr.state.sc.us/pol/contractors/index.asp?file=laws.htm.
  • Check with the Better Business Bureau at 1-803-254-2525
  • If you have any questions about or problems with any provider, call the Sheriff’s Department (Officer Bill Murphy) at 803-283-4136
  • Get two or more written estimates before the work you need to have done. This is the only way to avoid a “He said He said” situation.
  • Make sure the contractor has liability insurance
  • Ask for references and try to examine completed jobs by the service person. Better yet, ask around and speak with people who already had work done by the person or company, because this is generally the most reliable source of information, good or bad.
  • Never rely on advertising or promotional materials or deal with someone who employs high-pressure tactics or tells you “this job is so easy I’ll only charge less than $!00.00 and I don’t do written estimates for those prices.”
  • Make sure you get something in writing and signed that at least describes the work to be done, the time for completion and the payment terms. For small jobs, never pay in advance but only after the work is completed to your satisfaction. For others, hold back at least 1/3 until completed to your satisfaction.
  • If you live alone, have a friend or family member with you as a witness when you make an agreement to have someone work in your home.

We are all in this together. If you had a bad experience or were the victim of fraud, the most important thing you can do is immediately file complaints with the Better Business Bureau and the Sheriff’s Department at the phone numbers shown above. That’s what being a good neighbor is all about.

Responsible Behavior

Responsible Behavior

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DRINK RESPONSIBLY 

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