50 ways to boost your brain power

The AARP has compiled a massive list comprising 50 ways your aging loved one can improve their brain functions. And since keeping your brain active is one of the best ways to help stave off the onset of Alzheimer’s and dementia, it would definitely benefit anyone to go through this list and heed the advice it doles out.

We’ve picked out some of the more interesting revelations presented by the list below:

• Leave your comfort zone – Once a favorite task or activity becomes too easy, move on to something else. The challenge of learning a new skill can do wonders for stimulating the brain.
• Sip red wine, judiciously – The minerals in red wine not only aid in cardiovascular functions, but could also prevent free radicals from damaging brain cells. This only works if it’s consumed in moderation however, which equates to no more than two glasses for women and three for men in a week.
• Pick up an instrument – Music stimulates our brains, but playing an instrument can also aid greatly in brain stimulation. So shut off that TV and get to making music!
• Switch hands – Using your non-dominant hand to perform common tasks can get the mind out of automatic mode and create new brain cells.

Read the whole article here.

What to eat to keep your bones healthy

Osteoporosis, also known as bone loss, is an unfortunate likelihood for those in the throes of aging. Women and men alike are affected by this condition, and the main cause is often improper nutrition or the lack of adequate calcium. Fortunately for those who dislike the idea of downing pills to get their calcium, there are a host of other ways to get the calcium you need from the food you eat.

• Cheese, milk, plain yogurt, canned salmon and sardines with bones, cooked broccoli, and almonds all have varying amounts of calcium. Take these on their own, or add them to foods you already eat to get a calcium boost.
• Take Vitamin D; D helps absorb calcium properly into the body.
• Eat leafy greens like spinach, kale, are arugula are rich in Vitamin K, which can prevent bones from thinning.
• Reduce salt, caffeine, soft drinks, and alcohol intake. An excess of these foods can lead to calcium excretion and interfere with its absorption.
• Lose weight sensibly and exercise regularly; the drastically lower caloric intake from crash diets can cause bone loss, and exercise can help maintain bone density as well as strengthen muscles, which can protect you from injury.

Read more details in the whole list from The Globe and Mail here.

Home tests to check your balance, memory, endurance, and more

Self testing is a good way to quickly assess anyone’s physical and mental fitness, especially that of an elderly parents. It can be an easy way to gauge the level of a person’s physical prowess, which could help determine the likelihood of debilitating falls or accidents as the person gets older. That said, the AARP has come up with 11 exercises for cognitive and physical fitness that you can do right at home.

The persons undergoing these tests don’t even necessarily have to be seniors. It can possibly help assess a younger person’s chances of physical deficiency in later life, although these tests are not the final determinant of that likelihood. As always, a doctor should be consulted prior to determine if the person being tested (especially one who’s elderly) is capable of performing the tests safely.

We’ve included two tests below to help give you an idea of what they involve. Read the rest of the article to get the full details of how the tests should be performed or graded.

WORD COUNT

What it measures: Verbal fluency, mental organization, short-term memory

Test: For one minute, count how many words you can say beginning with the letter F. For another minute, say words starting with A. Then a third minute with S. Add them up. No proper nouns, no repeats, no variations on the same word. (If you say “apple,” you can’t use “apples.”)

Score: On average, people ages 50 to 59 listed 42 words; 60- to 69-year-olds listed 38.5 words; 70- to 79-year-olds, 35 words. Those in their 80s named 29 words, and those ages 90 to 95, 28 words.

Good to know: Unlike some other skills, vocabulary improves up to a fairly mature age, and with education. People in their 40s bested everyone with 44 words, while 16- to 19-year-olds averaged 39 words. Twenty-somethings averaged 41 words. Thirty-somethings averaged 43 words.

STRIKE A POSE

What it measures: Balance

Test: Balance on one foot, eyes closed. Right-handed folk, raise the left foot — lefties, raise the right — about six inches off the floor, bending the knee at a 45-degree angle. Then start the timer. As soon as you sway, open your eyes or touch the floor, stop the clock. Do this test three times and average your score.

Score: 50-year-olds should aim to balance for 9 seconds; 60-year-olds, 7 seconds; 70-year-olds, 4 seconds. 25 to 30-year-olds may balance 28 seconds. 30 to 35-year-olds stand for 22 seconds. 40-year-olds stand for 16 seconds; 45-year-olds, 12 seconds.

Good to know: Your ability to balance is a good indicator of risk of future falls.

Slow the aging process with weight training

Baby boomers have begun trading in their treadmills for dumbbells. As we get older, our muscles begin to lose mass, and many senior citizens have discovered that weight training is an effective way to delay aging’s onslaught.

Fans of weight training have not only said that they have more energy, but other benefits, like weight loss and less cause for medication, are making the case for weight training even stronger. Osteoporosis is another condition that could be prevented with weight training, and is often the reason why many elderly women are encouraged to lift weights.

Getting started isn’t difficult (although anyone embarking on a new exercise program should always consult their doctor first). Hiring a trainer at your local gym is the more standard route and will help introduce newcomers to the world of exercise. The more experienced members of the senior population have opted for the convenience of a home gym.

Despite the contributions of weight training and exercise to delaying the aging process, choose to get fit is the best decision anyone can ever make.

Read the article here.

Easy steps to easing arthritis pain

Arthritis is a difficult and debilitating condition, and oftentimes medication is the easiest route towards relief. But with a little know-how, initiative, and elbow grease, finding relief could be as simple as getting up and getting moving.

Here’s a quick breakdown of what you need to get started:

1. Talk to your doctor first – ALWAYS consult a trained physician before you start any new physical activity, especially if you’ve never been active before.
2. Think big, start small – Exercise will help ease arthritis, but start with working activity into your daily routine.
3. Join a group – Having people to work out with can definitely help motivate you to stick to a regular exercise regimen.
4. Consider Yoga – Yoga focuses on stretching and flexibility, which are always good for arthritis.
5. Take to the water – Doing your exercising in a pool eases the burden on your joints, helping you stay active longer and with less pain.
6. Warm up–literally – Include a 20-minute joint warming routine (and post-workout cool down) with your activities.

Check out the guide.

Keeping aging muscles strong

Getting older signals the start of a lot of undesired physical changes: Lower energy levels and longer time for recovery from injuries or sickness to start. Another is strength loss, a condition called sarcopenia, which often means that muscle loss, not just fat loss, has begun to occur. While research is still hoping to isolate the more specific causes of sarcopenia, two forms of prevention therapy –measured protein intake and physical exercise–are clear assets to the aging individual.

It’s no secret that improvements in diet and exercise can and will benefit anyone at any age, but there seem to be no other existing methods of therapy that have as much of an impact on the delay of sarcopenia on an elderly person. Increasing select proteins in the diet, like having at least four ounces of fish or alternate sources like soy and quinoa, give the body the essential building blocks for muscle recovery. In addition, 30 minutes of walking and modest resistance training three times a week that focus on different muscle groups are extremely helpful as well.

Like with any change in lifestyle, consult your doctor before making any adjustments to diet or level of activity. Read the whole article to get the complete story.

The hazards of living alone

Studies have shown that elderly people who live by themselves have an increased chance of dying sooner than their accompanied counterparts, but the reasons behind it may surprise you. In a great number of cases, many casualties could be traced by to a lack of accountability. With no one around to provide a watchful eye, access to healthy meals, and occasional simple reminders to “do the right thing”; many elders wind up maintaining bad habits like smoking and eating processed food that lead to health problems.

In other instances, having another person in the house meant that CPR and 911 calls were made available sooner, extending the person’s life (although experts still advise using emergency alert services that employ alert bracelets and pendants.) Protecting against falls during the holiday season, when Christmas decor start getting strung up, can be prevented by using step-stools instead of chairs. Building and maintaining a network of friends and family is also key, since being social has been proven to lower high blood pressure and reduce stress.

Seniors may not necessarily think of these solutions themselves, so the responsibility may lie in their children and grandchildren’s hands to keep Grampa and Grams out of harm’s way.

Read the article.

Cancer now Canada’s top killer over cardiovascular disease

Statistics Canada released findings last Tuesday that showed more Canadians died from cancer than cardiovascular disease in 2007. While the numbers spanning the gap appear small (69,595 deaths from cancer versus 69,503 deaths from cardiovascular disease), it nonetheless reveals a change in Canadians’ behavior and lifestyle, both positive and negative.

Increased awareness of the need to live healthy, active lifestyles likely contributed to the declining number of deaths due to cardiovascular disease in Canada. Not only are people preventing conditions like heart disease, but they’re also living much longer as a result. On the flipside and in a strange turn of events, increased longevity may also be bringing with it more cases of cancer, since the possibility of developing cancer in old age is more likely.

Perhaps more important than the statistic is the apparent need for better prevention campaigns for cancer. Just as widespread campaigns for cardiovascular disease education have helped improve people’s lives, more cancer prevention awareness could eventually make the same impact on the same scale.

Read the article.

Seniors get their own playground

Yes, you’ve read that headline right: Seniors in London were given a special treat when the city opened the region’s first “senior playground” in Hyde Park last week. Six low-impact fitness machines were installed in the public park, all meant to give senior citizens a place all their own to get out and get fit.

Like Tai Chi (which we previously wrote about), any type of regular physical activity that seniors can engage in could help delay the symptoms of Parkinson’s and Alzheimer’s. In addition, exercise also helps the body produce endorphins, which are our body’s natural pain and stress fighters.

The most important advantage the senior playground provides the elderly is a space where they can exercise without feeling intimidated. The hope is that the judgment-free environment will allow seniors to socialize with others while they’re getting healthy.

Senior playgrounds are already in existence throughout Europe. Here’s hoping that more programs like this get approval in more cities. Read the article here.

Tai Chi keeps you moving

Physical activity is important for everyone, regardless of age. Regular physical activity has been cited for keeping many diseases and even mental issues at bay. However, seniors have it the hardest when it comes to finding activities that keep them moving while keeping their risk of injury at a minimum. Enter Tai Chi!

This ancient form has been used for centuries by the elderly worldwide (not just in China) to help keep them mobile and active, and even Vancouver has its own club, one that’s been engaging seniors for 40 years. Called the International Taoist Tai Chi Society, the group has been helping keep many seniors with their physical and mental upkeep to great success.

Says Tai Chi instructor Marj Sutherland: “It keeps my body working, it keeps my mind in a positive place, it gives me a social connection. And all of these things, we need in our lives. It’s just a matter that it helped me not be fussed about anything, to take life one day at a time and be joyful about it.” At 78, Sutherland credits Tai Chi with giving her strong legs, improved circulation, and preventing high blood pressure. She’s been able to regularly teach at the Society’s classes despite suffering from macular degeneration, which makes her legally blind. “If there’s something I really need to see, I get close enough,” she adds.

Perhaps most remarkable is that Sutherland first tried out Tai Chi at 64, and now she teaches others how to improve their quality of life through the classes.

Click here to see what classes they have available in British Columbia.