More Proof We Should Adopt a Mediterraenean Diet

Coming into work this morning I heard a segment on National Public Radio about a long-term study of women that showed how little changes in our diets can add up to great gains as we age.

The study followed women's eating patterns starting in their 50s and found that those who ate fewer meat-and-potatoes meals and more fish-and-fresh vegetables suppers were about 40 percent more likely to reach the later decades without developing chronic diseases and memory or physical problems compared to those with less healthy eating patterns.

The research, conducted over 15 years, tracked who among the women developed a whole host of chronic diseases including Parkinson's, cancer, lung and pulmonary disease. The study subjects also underwent memory and physical fitness tests. Perhaps not surprising, those that ate less butter, more olive oil and swapped Cheetos for almonds tended to fare better in later life.

Meir Stampfer, a co-author of the study, says "this study adds to a growing body of evidence that all point to measurable benefits of eating a diet that is rich in plant-based food, low in saturated fats, meat and refined starch. He says he's changed his own eating habits based on the weight of the evidence," according to the NPR report.

"I'm eating more nuts, berries and fruit," he says. As well as fewer potatoes, and less meat. "And I'm happier."

Many people struggle with proper nutrition, especially in lower-income areas where access to fresh produce and quality whole foods is not easy. Most of us are aware of the obesity epidemic our nation's undergone in recent decades since food manufacturers began to heavily market processed foods for their convenience and dense calories.

One big problem with that, however, is growing proof these same companies "rig" those less healthy foods to make you want to eat more of them. In fact, in this year's best-seller Sugar, Fat, Salt, author Michael Moss showed the degree to which the food industry will manipulate consumers and try to stay ahead of watch groups and regulators to maintain huge profit margins.

Our taste buds adapt to the higher levels of sugars and salt, so it takes time and dedication to reverse eating habits and develop a taste for more natural foods. As the NPR report and others advise, start with small changes. For instance, substitute olive oil for butter when cooking. Snack on nuts instead of chips made with high saturated fats and sodium.

Over time these new eating habits will build traction and, believe it or not, the taste of those old foods you craved will suddenly not taste good.

10 Signs It Might Be Alzheimer's

What's the Verdict on Coconut Oil and Alzheimer's?

This is a guest post by Cynthia Koch, Glenner's Community Engagement Associate.

Rewind 10 years, and coconut oil was the trans-fats laden evil monster of the decade! Fast-forward to the present, and it seems as if the media is reporting a magic elixir, the latest news being that coconut oil may improve symptoms of Alzheimer’s.

So what’s changed?

Coconut oil (CO) has recently gained a lot of attention because of one specific doctor named Dr. Mary Newport. In addition to her campaign to get this information to the public, and her article written in 2008 called “What if there was a cure for Alzheimer’s Disease and No One Knew?”, Mary’s husband Steven was diagnosed with early onset Alzheimer’s.

Mary found that a brain with Alzheimer’s does not process glucose as it should. She also found that coconut oil could provide an alternate source of energy to the brain, called ketones. Since there was no harm (other then mild weight gain), and the medications Steven was taking were not working, she decided to conduct her own research.

She started her husband on a diet that included working up to the dose of nine teaspoons of coconut oil over a few weeks. Her husband Steven started improving in many ways, and Dr. Mary Newport vowed to show coconut oil to the world.

Steve’s Clock Test

 

So, how did a medical doctor get from “coconut oil is bad” to “good” in a decade, without changing the fat content? Especially considering that it’s filled with saturated fats? Over 90%, or about 11.8 grams per 15 ml (one tablespoon) in comparison with 63% or 7.2 grams for the same amount of butter!

There is one distinguishing characteristic : the coconut oil that was used in the past, and deemed so terrible for human consumption was partially-hydrogenated, which creates those dreaded trans fats. This process of partial hydrogenation also destroys many of the ‘good’ essential fatty acids as well as any antioxidants in the oil. To avoid this, Mary used organic, non-hydrogenated virgin coconut oil.

The key ingredient that seems to make a difference in this non-hydrogenated version of coconut oil, are the medium chain triglycerides, or MCTs. Our liver converts part of these types of fat right away into an energy source called ketones.

Here is why ketones are so important : As aforementioned, one of the hallmark’s of Alzheimer’s is that some parts of the brain stop being able to process glucose (diabetes has been cited as a high risk factor for developing Alzheimer’s). Our brains need glucose, or some type of energy source to function properly. The ketones that are produced by our liver as it processes these medium chain triglycerides, may actually act as another type of fuel for the brain cells that have stopped being able to process glucose correctly.

It’s like a hybrid car solution! No longer do we only have to rely on gasoline, when the oil runs out…we have electricity!

For several reasons, not all physicians are on board with this. Mostly because there have not been any peer-reviewed scientific trials conducted yet on coconut oil. The Alzheimer’s Association refuses to recommend this as a treatment because of this, and they do not want to raise false hope.

Three years ago, they funded a study on genetically altered mice, to see if a forced ketone diet would predict a possible improvement in Alzheimer’s patients. There was no statistical difference, except for on endurance-related motor skills.

This may change, however. A private funder has granted USF Byrd Alzheimer’s Institute $250, 000 to investigate coconut oil for individuals with mild or moderate Alzheimer’s disease. It will follow 60 people with mild to moderate Alzheimer's. Half will be randomly assigned coconut oil; the other half will receive a placebo that tastes and looks like coconut oil. Researchers will evaluate symptoms after three months, than switch the groups for another three months. Any results coming from this study will not likely be published any earlier then in two years’ time.

The only possible side effects for beginning a regimen of coconut oil appears to be mild diarrhea while your body works up a tolerance, and some slight weight gain. Also, be sure to pick up non-hydrogenated organic virgin coconut oil. I found a jar of it at Trader Joe’s for $5.99 last month. Just don’t do like I did, and use it for sunscreen – it really doesn’t work in San Diego heat wave weather!

For more information, please take a look at this web site dedicated to all the properties and uses of coconut oil, Dr. Mary’s facebook page, or her web site she’s created to connect with caregivers who have questions, and are looking for answers.

New Findings About Preserving Mobility, Parkinson’s Trigger

The August issue of the Harvard Health Letter includes a news brief about the benefits of regular exercise for people with Alzheimer’s disease. Here’s an excerpt on the finding of Finnish researchers that was first published in May in JAMA Internal Medicine:

“People with Alzheimer’s who took part in one hour of supervised exercise twice a week, either privately in the home or in a group setting, had slower deterioration in physical functioning than people with Alzheimer’s who didn’t exercise. Participation had to last at least one year to be effective.

“Alzheimer’s patients who exercised also had far fewer incidences of falls that htose who did not exercise, and lower overall health care costs for the year. It’s useful information if you’re a caregiver for someone with Alzheimer’s But it’s also a good reminder of the importance of maintaining physical fitness in good health as well, so that you can stay active and protect your mobility and independence.”

In the same issue, another news item taken from the May issue of Neurology notes that expore to pesticide may increase the risk for Parkinson’s disease. Researchers examined more than 100 worldwide studies and found exposure to bug and weed killers was associated with a 33% to 80% increase in the risk of developing Parkinson’s disease.

10 Tips for Incontinence Care

A few years ago, an eldercare speaker asked the audience to name the No. 1 reason given by family when placing someone in an assisted living unit. The answer surprised some: incontinence.
If you or someone you are caring for is struggling with incontinence, are some suggestions from expert Nicole Davis of the Family Caregiver Alliance. They come from a webinar Nicole gave several months ago.

1. Schedule toileting to get ahead of leakages. Toileting by the clock takes a lot of patience and time. Visit the toilet every 2-3 hours (never longer than 3 hours), starting with first thing in the morning upon waking up. This means taking a visit even if a loved one doesn’t want to go. Praise them when they do – whether they urinate or not.
2. Toilet after meals and bedtime. Along the same lines as scheduling by the clock, you also want to make sure you primarily visit the bathroom after breakfast, lunch, dinner and just before bedtime.
3. Check every two or three hours and encourage a loved one to keep their incontinence pad dry during that time. Praise if it’s dry but do not mention it if it’s wet.
4. Make the bathroom inviting – and safe. Have handrails available where needed and promote privacy when you can. Sometimes running water in the sink works to get things flowing. Soothing music might work too.
5. Stop drinking fluids two hours prior to bedtime. The current recommended daily fluid intake for women is 90 ounces for men and 120 ounces for women. It’s important that everyone stays properly hydrated to avoid the risk of bladder infections and constipation. Fiber is great to induce a bowel movement, but if fiber is not taken with enough water, it sits like cement in the gut. Chances are, this tip means no drinking after mealtime.
6. Avoid caffeine and caffeinated foods. Caffeine is a known bladder irritant and diuretic, and our sensitivity to the substance can change with age and diet.
7. Use hypoallergenic baby wipes for a more thorough cleaning and avoid rubbing and scrubbing, which can irritate skin. Use a moisture barrier, such as lanolin, petroleum jelly or zinc oxide, to protect skin from irritants.
8. Consider ways to pay for incontintent costs. Medicare and private insurers typically do not pay for such costs unless incontinence is in a medical diagnosis. VA does cover such costs and Medicaid may as well in some situations. If you order in bulk, choose hospital grade so that you get your money’s worth in terms of quality.
9. Be realistic. There will be good days and bad days. Improvements may also be small, particularly if someone is advancing in the stages of dementia.
10. Visit the National Association for Continence at www.nafc.org to learn more and find more resources.

Still Life with the MCI Program

Every Tuesday and Thursday the Glenner Learning Center comes alive with laughter and activity as the students in our new Glenner MCI Program (Glenner Memory Connection Institute) join in for brain fitness activities and great conversations. Led by Dawn DeStefani, B.S.W., each class includes activities to engage the brain in different ways, a healthful lunch, time to socialize (so important to maintaining brain health!) and eager excitement for the next class. They've developed jingles and in Thursday's class painted their interpretation of some fruit. We may have discovered the next Picasso.

We'll be taking the MCI program on the road later in the year, so stay tuned for news on where we'll be next.

The Physical Side of Alzheimer's Disease

We often write about the cognitive and psychological sides of Alzheimer's Disease and other dementia because they are the most prevalant and because they are disorders and diseases of the mind. But the brain controls our other functions and as Alzheimer's takes its mental toll, it also creates more physical limitations since the mind-body connection starts to deteriorate as the disease progresses. This makes everyday living more difficult and increases the risk of life-changing falls.

In yesterday's Washington Post, a reader asked about mobility issues and was told of a survey that demonstrated why an exercise routine is important  after a diagnosis. The research involved 210 patients with moderate to severe Alzheimer's who lived in their home with a spouse.

"One group exercised at home with the help of a physiotherapist, with the exercises tailored to each person’s specific needs and abilities. The others exercised in groups of 10 at an adult rehabilitation center day-care program, with a mix of endurance, balance and strength-training exercises supervised by physiotherapists. The non-exercisers were given advice by nurses on nutrition and exercise.

"After a year, physical abilities had deteriorated in all groups, but the decline was slower among those who exercised, especially those who exercised at home, than it was for those who did not exercise, based on standardized scales. Also during the year, more falls were recorded for those who did not exercise than for those who did. The authors noted that less physical decline means less need for help day to day."

One reason we do daily, structured physical fitness exercises, modified for our participants, at each of our centers is to help with fall prevention and even keeping their legs and arms flexible enough so that changing clothes is not a serious ordeal. It's also a lot of fun with a group.

It takes work, and our centers are more than happy to help our caregivers with this responsibility. Do not choose the path of least resistence when it comes to exercise well into the progression of a disease.

Preparing for Alzheimer's Disease

Last summer a global development advocate gave a frank and passionate appeal for us to prepare for Alzheimer's during a TED Talk.

"Dementia scares us. The confused faces and shaky hands of people who have dementia, the big numbers of people who get it  - they frighten us. And because of that fear, we tend to do one of two things," said Alanna Shaikh. "We go into denial: It's not me, it's never going to happen to me. ... Or, we decide that we're going to prevent dementia. We're going to do everything right and it won't come and get us."

Shaikh says there's a third way, and it involves doing all of the things research shows you can - eating well, exercising regularly and keeping the mind engaged - but she's doing more because "the research shows there's nothing anything that will 100% protect you."

"If the monster wants you, the monster is going to get you."

The global development expert then outlines what she plans to do, based on her experiences caring for her father, who had Alzheimer's disease. Watch the video to learn more. And then consider signing up for a pilot program we're currently starting in late March for those who may be starting to experience some memory loss or want to be sure they have a lifestyle that promotes good brain health and overall wellness.

View Video

Video Series on Activities for Elder Caregivers

Centinela Senior Solutions in San Diego has a Channel on the company's Web site that currently includes weekly videos on creative activity ideas for home caregivers of elderly seniors. Every week a new 2 to 3 minute episode will be revealed at the YouTube Centinela Senior Solutions Channel.   Topics will include sensory stimulation, reminiscing, exercises, outing ideas and much more.

Says the series creator and Senior Living Advisor, Kira Anthofer, "Everyone can use a new fresh look at activity engagement." And in this instance, apples are always available and still on sale in some San Diego County supermarkets. Thanks, Kira, for a great idea.

A New Twist on an Old Flu Remedy

Influenza is particularly hard on the very young and the very old, and most of us know to take whatever preventative measures we can, such as getting a flu shot (or nasal spray if you qualify).

Every few years, a strain of the flu hits the U.S. hard, and this year is one of those years. While California initially was the exception to a nationwide outbreak, it's since racked up enough cases to be a highly impacted state. Flu can be especially hard on both caregivers and their loved ones with dementia. Keeping food and liquids down becomes more difficult, and fevers can bring on delirium if they last too long. The requisite quartantine to stop the contagion just adds to the misery.

Recently Time magazine wrote about a novel approach to dealing with the flu - an "Influenza Sorbet" that left doctors dubious about its claims. They admit though, that some ingrediants can help alleviate some symptoms.

Here's what they had to say about some of the more common ones we associate with flu remedies:

Orange and Lemon Juice. Both juices are high in vitamin C, but data does not confirm that consuming a lot of vitamin C will make a difference when you are actually sick. You need to drink your juice before the germs invade.

Cayenne and Ginger. These spices have anti-inflammatory properties that may make you feel less feverish and reduce the joint pain, headache, and muscle aches that accompany the flu — especially the ingredient capsaicin in pepper. They also help you clear your sinuses ... or at least feel like you have.

Honey and Pectin. “Honey and pectin both provide a coating over the mucous membrane of the throat to soothe any irritation and inflammation,” says Dr. Malcolm Taw, an Assistant Clinical Professor at the UCLA Center for East-West Medicine. Honey has anti-bacterial properties and has been used as an antiseptic. Pectin is also an ingredient in cough drops.

Alcohol. Maybe because it's an ingredient in over-the-counter remedies, people think a shot is worth a shot. Um, no. You may be able to fall asleep sooner, but it's also a diuretic that will make it even harder to stay hydrated.

Chicken Soup. It's the warmth of the soup that makes you feel better, helping to warm the body and, based on a wildly popular book series, the soul. But chicken soup is more for cold sufferers, not those battling influenza, though some doctors believe chicken soup contains an amino acid that is similar to a drug used to treat some respiratory infections."

Study: Alzheimer's Affects Women and Men Differently

A new study indicates Alzheimer's manifests differently in the brains of men versus women.

In a just-published piece, the brain scans of 109 people with "newly diagnosed Alzheimer's" showed brain atrophy occured earlier in women than men. Some researchers believe the more gray matter in the brain, the lower the risk of Alzheimer's.

"Women also lost more gray matter in their brains in the year before their diagnosis. However, men seemed to have more problems with their thinking ability when diagnosed with Alzheimer's than their female counterparts did. What's more, men and women lost gray matter in different areas of their brain," according to U.S. News & World Report.

The study, which has yet to undergo peer review, was presented this weekend at a medical conference in Chicago. Another presentation strengthened what we already know about the importance of exercise - which increases blood flow to the brain - to hold off dementia.

The study out of UCLA included 876 adults with an average age of 78. Only some had Alzheimer's dementia and all underwent MRIs to measure the amount of "gray matter" in their brains. "Study participants who burned more calories via recreational sports, gardening and yard work, bicycling, dancing and riding an exercise cycle lost less gray matter in key areas of their brains. This was true even among those with evidence of mental decline. The finding held even after the team controlled for other factors known to influence brain volume including head size, mental impairment, gender, body weight, education and white matter disease," according to the news report.

Fish: It's Good for the Brain

Today's widely publicized announcement that eating fish may dramatically reduced the risk of Alzheimer's is giving everyone more food for thought. According to a new study of 260 healthy adults shows those who eat fish weekly are less likely to develop Alzheimer's disease, including the related condition known as mild cognitive impairment (MCI).

The benefits of fish on the brain stem from high levels of omega-3 fatty acids and selenium, both of which are known for their anti-inflammatory benefits.

“This is the first study to establish a direct relationship between fish consumption, brain structure and Alzheimer’s risk,” said Cyrus Raji, M.D., Ph.D., from the University of Pittsburgh School of Medicine. “The results showed that people who consumed baked or broiled fish at least one time per week had better preservation of gray matter volume on MRI in brain areas at risk for Alzheimer’s disease.”


“Consuming baked or broiled fish promotes stronger neurons in the brain’s gray matter by making them larger and healthier,” noted Dr. Raji. “This simple lifestyle choice increases the brain’s resistance to Alzheimer’s disease and lowers risk for the disorder.”


Image of brains from the University of Pittsburgh
Article: Eating Fish Tied to Dramatic Drop in Alzheimer's Risk

Nutrition Tips to Get Through Tough Times

Diet and exercise are a common theme on our blog because they are the foundation of wellness not just for someone with dementia but those who take on responsibility for their care. Sometimes the effects of a physical illness impact our mental well-being, and vica versa.

Today we wanted to share some advice we received during a panel on how to take better care of ourselves. It was led by Wendy Hileman, Ph.D. Candidate, MPH, MSW, MS, who is CEO and Principle Researcher for the non-profit Healthy Adventures Foundation. Eating well allows your body to better withstand the stress and viruses that seem to grow exponentially this time of year.

Not All Carbs Are Bad
Actually, many of them are quite good for us. Our daily diet should consist of 50-65% carbohydrates, most of which are the complex variety (whole fruits and vegetables, beans and whole grains). We also need fats and proteins. When it comes to fats, plant-based oils are fine; animal-based fats are not. By the way, our bodies are "engineered" to watch carbs because that's what we all need for sustenance. But those carbs should be in their truest form -- raw; not blended into smoothies. Each time our food is treated - baked, fried, steamed, etc. - it loses some nutritional value.

Someday You Will Stop Aging. Until then...
We all start to age when we turn 30. From that point forward, we will gain a pound a year if nothing else in our lifestyle changes. Therefore, to maintain or lose weight, you must exercise to consume more than you take in. Here's some good news: for an unknown reason, we stop aging in our late 90s. So if you make it to 100, you technically won't look a day over 98.

Vitamin D Deficiencies Can Influence Mood
Most of us are familiar with SAD - Seasonal Affectiveness Disorder -- but fortunately for us in San Diego, we don't go weeks or month without sunshine. But if we are homebound, we can start to see changes in our moods, and not for the better. Vitamin D is even known to play a role in depression. The best source is sunlight, and the best way to get your daily dose is to go for a walk outdoors 15 to 20 minutes without sunscreen. Doing so will reduce your risk of some cancers by as much as 30%.

Some Foods That Are Good for You
Did you know broccoli can erace cancer cells? That blackberries pack the most antioxidant punch, followed by walnuts, strawberries, artichokes and coffee? To ease or eliminate the common menapausal symptom known as "hot flashes," eat a teaspoon of freshly ground flaxseed each day. And ever wonder why love eating popcorn? It is not only high in fiber, but it contains the same "feel good" chemical triptophan found in turkey. Finally, one more bit of food trivia: 2 Brazil nuts have enough selenium to fight inflammation as a dose of Motrin. But eat more than 6 at a time and they become toxic in our bodies. Now you know why there are so few in that can of mixed nuts!

'Oh, My Aching Back!'

One of the most common physical complaints among adult caregivers is a back ache, especially if a disabled loved one requires assistance moving from one spot to another. Today’s health tips focus on tips for back care so you can stay strong, for you and for those who depend on you.


Know Your Limits. Do not lift objects – including people – without help if that thing or person is too heavy.

Lift with Care. Keep feet apart for balance, bend your knees to lower yourself and life close to your body. Do not use your back to do the lifting. It’s all in the legs. Also, never pivot – face forward at all times when you are lifting and carrying.

Stay Balanced. A strong back starts with strong stomach muscles. Incorporate core-strengthening exercises, such as Pilates, into your daily routine. If your stomach and back are really weak, consider a back brace until you can strengthen both.

Sleep Firmly. Makes sure you sleep on a firm mattress, and that you do not sleep on your stomach.

Sit Down. Your knees should be higher than your hips when you sit in a car. For additional support, you can use a small pillow or rolled towel.

Stretch Regularly. Stretching key muscle groups helps increase your flexibility and reduce your risk of injury.

Wear Proper Shoes. No high heels. No shoes with flimsy soles (like some flip flops). Focus on comfort and support, even if the pair cost a few more pennies.

Control Your Weight. Goes without saying that being overweight puts additional stress on the lower back.

Maintain Good Posture. As we age, it becomes harder to maintain good posture. Make a point to suck in that stomach and sit or stand tall with properly alighted shoulders and hips.

Why Active Aging is a Bit of a Stretch

We participated in the annual Active Aging Health Fair today at the Balboa Naval Medical Center in San Diego and are excited to share some of the information we learned from other vendors and experts.

Several booths focused on yoga, tai chi and other non-aerobic exercises that help with weight and stress management. As we age, if we don't ply our muscles, they will contract and result in poor posture and tightness that can make even easy moves -- like tying your shoe or putting on a pair of pants -- become difficult. Even if you have limited mobility, you and a loved one with dementia should be sure to incorporate stretching into your daily regimen. Here are some tips courtesy of the National Institute of Health:

• Wear comfortable clothing and thick socks.
• As you stretch, you shoulf feel a gentle pull or tug, not pain - which means you've stretched too far. Wait a day or two for the pain to subside before you try that stretch again.
• You may feel some soreness following initial stretching sessions. It's normal.
• Be sure to warm up, with something easy such as walking in place, before starting the stretches.
• Stretch two or three times weekly and rest between workouts.
• When you start, do each stretch once or twice and hold for a count of 5. Then work up to a count of 30.
• After a few weeks, increase to each stretch to three or four times for a count of 30.
• Finally, make your goal to do each stretch five times for a 30-count.

Changes will happen gradually, but you should notice results in 6 to 8 weeks. Be sure to also incoporate other activities such as walks and weights into your weekly workout plan.

Great Dental Tips for Alzheimer's Patients

To get an idea of how easy it is for someone with dementia to develop dental health problems, try this experiment: chew a cracker and then do nothing. Don’t try to dislodge the mushy mess with your tongue and saliva. Hard to do, isn’t it? We instinctively want to clean our mouths to remove embedded food. However, those with advanced dementia often lose the ability to self-cleanse. That is why the elderly need to visit a dentist, and usually more frequently, to ensure they maintain good dental health.


The cracker experiment was related by Rose Hall, a registered dental hygienist in San Diego, who works with elderly patients at Dr. Jon Peterson’s office. In an interview and subsequent email exchange, she offered great insights and tips to caregivers to help keep their loved one’s teeth and gums from decay and disease, which can lead to tooth (and weight) loss and infections that compromise already fragile health.

“Geriatric patients often have dry mouths because of medications that cause less saliva. Saliva is cleansing and has minerals to help prevent cavities. Older patients have gum recession, which exposes the root of the tooth. Since the roots are not as strong as enamel, the patient is at risk for more cavities. “Most older patients leave plaque along the lower third of the tooth at the gumline. Caregivers should angle a soft bristle brush 45 degrees at the gumline and brush gently with

The type of toothbrush used can also help. Consider an electric toothbrush or one with a bigger handle for easier maneuvering. There can be resistance to brushing, especially in the latter stages of Alzheimer’s, so brush the teeth where the loved one is comfortable, be it in bed or another room besides the bathroom. Also, consider brushing from behind to minimize getting sprayed, and use gloves to keep fingers from infection and from contaminating clean areas.

“For Alzheimer’s patients, it is good to Tell, Show and Do,” Rose Hall continued. “Tell them what you are going to do, show them the brush, and then do the steps in the same way that you explained them. Also, they may need to hold a favorite item for comfort. Interdental cleaning (spaces between the teeth) also is needed which includes flossing and other tools if possible.”

Some people dislike dental visits, and that includes elderly patients. However, Hall says, it’s important that caregivers continue to take their loved ones for regularly check-ups and cleanings to prevent cavities.

Come On, Get Moving!

Today is National Senior Health & Fitness Day, and the perfect day to start making a lifestyle shift if you happen to be sedentary. Even if you are wheelchair-bound, there are ways to tone muscles, strengthen bones and improve cardiovascular systems to help stave off illness and injuries -- both of which become more common as we advance in years. Age is no boundary!

Exercise is a key part of each day at our Glenner Alzheimer's Family Centers, whether it's conducting chair aerobics, walking outdoors or dancing to music. Our participants raise their heart rates tossing beach balls around a room and de-stress with a dose of yoga. We keep it simple, and we keep it interesting.

Daily exercise not only helps keep our weight and blood pressure down, but it's been shown to help slow the development of Alzheimer's and reduce the tension accompanying caregiving. And, in San Diego, the weather is rarely an excuse. Right now the jacaranda are in bloom throughout the county, so make it a point to take a stroll today ... and tomorrow ... and the next day ....

Your body and your mind will thank you.


Glenner Center participants in Chula Vista work out with Therabands
 and instructor Kay Bodge.



The Economic Toll of Alzheimer's

There's a great piece in today's Huffington Post by a neurologist on the toll of Alzheimer's in our communities and our country and our world. Consider this early passage:

According to a recent Medscape report, the costs associated with Alzheimer's disease globally are staggering at an estimated $604 billion, or a full one percent of the world's gross domestic product.

He uses scientific data to support the need for exercise and a healthy diet to help reduce the risk of acquiring the disease.  And he urges everyone to do their small part to prevent Alzheimer's in ourselves and those we love.

The bottom line is that this author, a practicing neurologist dealing with Alzheimer's disease on a daily basis, believes we need to expand the public awareness that modifiable lifestyle factors have a profound role to play in determining who will or won't get this disease. For now, we are being told to pretty much live our lives, come what may and hope for a pharmaceutical magic bullet. But the science tells us otherwise, and gives us hope that we can indeed take action today to reduce our risk for Alzheimer's disease.

Article: Alzheimer's Prevention: Reducing Your Risk

Why Losing is So Big

Our George G. Glenner Alzheimer's Family Centers staff today launched a new edition of our own "Biggest Loser" competition to promote healthy weight loss within our workforce. This is our sixth round of the program modeled after the popular television show, and it includes our largest number of participants to date.

Organized by our human resources department, this friendly competition provides weekly challenges, nutrition and fitness resources, encouraging emails and Friday morning weigh-ins. The winner is the person who loses the largest percentage of weight, which provides a fair playing field for those who may not need nor wish to lose as many pounds as others. Thus far, a nurse named Tina in our Hillcrest Center is our reigning champ, having lost the most weight in all five previous competitions. She's both formidable and admirable.

Many caregivers also resolve to lose weight in order to maintain their own health so that they can continue to meet their loved ones' needs. The goal can be challenging for a number of reasons, from genetics to finances. No doubt many processed and prepared foods are more readily available (and less expensive) than fresh produce and dairy. Time to exercise at least 30 minutes most days may to tough to find.

Those with very limited means may be encouraged by the number of farmer's markets now accepting EBT ("food stamps") transactions. And more consumers in low- and middle-income areas are demanding better produce from their local grocers. For those at the other spectrum, a growing industry will prepare and often deliver fresh meals for you. When it comes to exercise, it can be fun for you and your loved one to go for walks or work out to exercise DVDs at home -- some of which you can borrow from your public library.

Reaching and maintaining a healthy weight through a balanced diet and exercise leaves you with more energy to tend to tasks and a new daily structure that has its own rewards. You'll sleep better too. Just remember that what you want is a permanent lifestyle change, not a temporary weight loss solution. Whatever method or strategy you employ to shed pounds and firm up, we hope it works and can be sustained over a lifetime.