12 Must Do Tips To Lower Your Risk of Dementia

by Lovena Suson | Apr 29, 2021 | Senior Health

Dementia is a major concern among elderly adults. If you’re a senior or you’re taking care of an elderly relative, you may have concerns about dementia. While some factors, like aging and genetics, are beyond your control, many experts believe that lifestyle changes can reduce your risk by as much as 30% or more.

WHAT STUDIES SHOW ABOUT DEMENTIA

In fact, a recent study found one more way to help your brain stay healthy in your golden years. According to researchers at Yale University, a positive attitude about aging could cut your risk of dementia in half.

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They also found that gracefully accepting the aging process worked just as well for seniors with the APOE 4 gene that is strongly associated with developing chronic brain conditions.

What is
NEUROACTIV6

Discover how you can boost brainpower, enhance your mood, restore energy levels, and nourish and protect your brain.

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You have to know, that dementia is not a normal part of aging. It is a set of symptoms that often includes a decline in memory and other daily functions. It can be very debilitating and can lead to physical deficits as well. This can include the inability to take care of one’s self or handle one’s life and daily responsibilities for self-care.

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Protect yourself and your loved ones by learning how to embrace aging and develop other healthy habits.

STRATEGIES FOR CHANGING YOUR ATTITUDE ABOUT AGING

Stay positive, reframe your thoughts. Changing your attitude about aging can make a difference.
You’re in control of how you respond to situations, so replace negative beliefs with more affirming ones. Learn from setbacks and use hardships to make you stronger and braver.
Stay in touch, stay connected. Surround yourself with family and friends who nurture and encourage you. Ask for help when you need it.
Let out those funny bones! Laugh more. Try to see the humorous side of difficult events. Schedule time in your day to play with your grandchildren or watch a funny movie.
Be an advocate for aging. Studies also show that experiencing age discrimination can intensify negative beliefs about aging. Speak up when you see incidents of ageism at work or in the media.

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OTHER STRATEGIES TO LOWER YOUR RISK OF DEMENTIA

Stay active, exercise that body. Aim to work out at least 3 days a week for at least 30 minutes. Exercise can help to protect you from heart disease, stroke, and diabetes, which are some of the most common conditions that raise your risk for dementia.
It’s time to quit smoking. Using tobacco harms your brain by interfering with your circulation. If you have had trouble giving up cigarettes in the past, try a different method or a combination of approaches.
Shed that extra weight. Shedding excess pounds benefits your brain as well as your body. Even a modest 5% loss can have dramatic effects.

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Cut down on alcohol intake. Heavy drinking makes you more vulnerable to dementia. The Centers for Disease Control recommends no more than one drink a day for women and two for men.
Keep that brain working. Exercise strengthens your brain just like lifting weights builds your muscles. Enjoy word puzzles or Sudoku. Study a foreign language or practice playing a musical instrument.
Check your hearing. Scientists are discovering more evidence about the link between hearing loss and dementia. Many experts believe that this is because hearing impairment causes social isolation and also makes the brain work harder to process sounds, leaving fewer resources available for other mental activities.
Sit less. Prolonged sitting can take its toll on your mental and physical health even if you exercise regularly. The most effective strategy may be to shift positions often among sitting, standing, and walking.
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Spot early signs. The first visible symptoms of dementia frequently include memory loss, difficulty concentrating, and confusion. Prompt diagnosis and treatment can often delay the onset of further symptoms. Talk with your doctor and get routine checkups.

Stay mentally sharp and active by lowering your risk of dementia. A positive attitude and a healthy lifestyle will give you more years to spend with your loved ones and enjoy your favorite pastimes.

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Falls in the Elderly: A Rising Epidemic

by Lovena Suson | Nov 5, 2019 | Physical Therapy, Senior Health, Uncategorized

FALLS IN THE ELDERLY CONTINUE TO RISE. IT IS DEVASTATING. The implications of falls have long been brought to light by researchers and statisticians alike. The economic impact upon the government is staggering.

The estimated cost to treat injuries sustained from these falls is estimated to exceed $50 billion dollars from the year 2015 and may reach $67.7 billion in the year 2020. Furthermore, Medicare and Medicaid shouldered 75% of these costs.

ALARMING FACTS ACCORDING TO THE CDC: (Center for Disease Prevention) as reported by the NCOA (National Council On Aging)

One in four Americans aged 65+ falls each year.
Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.
Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations involved in Fall prevention, The Falls Free National Action Plan by the NCOA.

The plan includes action steps of reducing the impact of medications as a risk factor, promoting physical mobility, and improving home safety. Fall risk assessment and screenings, promoting evidence-based programs also is a major component of this national initiative.

More Fall Prevention Programs have surfaced and a majority of these promote exercise programs designed to reduce falls in the elderly. Tai Chi has been widely recognized as an effective exercise program for fall prevention.

As released by the CDC in a PDF Form on its principles and why:(Source: CDC.gov)

Tai Chi Principles for Falls Prevention in Older People

The following notes are suggestions for incorporation into a Tai Chi program specifically targeting fall prevention in older people.

BALANCE

The key element in preventing a fall. Balance has been shown to decrease with age; however, some aspects of balance can be enhanced through training.

Key elements to incorporate into a Tai Chi program:
Tai Chi, Taiji, Martial, Qi Gong, Qigong

Relaxation

> relaxes muscles > lowers the center of gravity Lowered center of gravity > increases load on lower limbs > over time increases sensation and awareness of lower limb movement.

• Transfer of Weight:

Shifting body weight from leg to leg through incremental movements. Start with a small range of movement and gradually build up to a wide, square base stance.

• Muscle strength

Muscle bulk and therefore strength decrease with age. A bent-knee stance and movement work to strengthen lower limb muscle (particularly the quadriceps muscles) (however, always work to an individual’s limitations. If a bent knee stance is too difficult, then do the movement without bent knees).

• Instability

This involves issues such as increased body sway, low mobility, and postural instability. Increasing age is also associated with reduced sensation in lower limbs and is consequently associated with a loss of righting reflexes and an increase in body sway, which can lead to falls.

o Gait:

Decreased stepping height and decreased stride length. Women tend to have a narrow walking and standing base, closer foot placement, erect posture > difficulty stepping down from stools/benches. Men tend to have a small-stepped gait, wider walking and standing base, and stooped posture.

Tai Chi addresses gait problems by teaching the “correct” movement of lower limbs. This is done by lifting lower limbs from the knee rather than the foot; lifting lower limbs without misaligning the pelvis, and teaching to place heel down first when moving forward (toes first when moving back). Also, teaching movement with appropriate weight transfer, posture, and slightly bent knees improves stride length

Posture:

Tai Chi also teaches participants to maintain a relaxed posture with an elongated spine.

• Coordination/Mobility:

Tai Chi consists of moving from one stance to another in a slow, coordinated, and smooth way. This trains students in improved mobility and increased body awareness.

It is based upon these principles that I developed the Prime Motionz Exercise for Balance and Health.