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Can We Prevent Dementia?

1/26/2015

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Holy Toledo! My mom just turned 93 this past week. Craziness, I say. I wish she were "with it" more but we do still have her and that's a blessing. We, the family, took her out to dinner to a teppanyaki restaurant to celebrate. As always, she fills up on everything else and can never finish, or even start her actual dinner. Oh well, thank goodness for doggie bags. This is the kind of Japanese restaurant that grills the meal in front of you and it's really quite a show. From the onion volcano and choo-choo train to flipping food into your mouth.

At one point during the meal my sis, G., turned to her and stated that her own 2 kids loved going to these kinds of restaurants for their birthdays and my poor mom turns to me and says "you were spoiled, huh?" I replied that "No, she said her kids." and she says " Yes, your her kid." WHAT!?!? It took her awhile to remember that I was her kid.

This makes me very frightened about quality of life. My quality of life to be more specific, should I live that long. Is this my future? What can we do to prevent this in our future, or the future of those that end up caring for us, as we near the end of our time?

Apparently, there is research out there that does say that you can reduce the risk of developing dementia. Oh thank goodness, right? I say YES! The earlier you adopt some of these behaviors the better, but even if you start late in life, you can effect a change for the better.

In a report titled, How To Prevent Alzheimer's Disease and Dementia, in Medical News Today, July 2013 at www.medicalnewstoday.com states some of the research that shows some ways to begin to fight the possibility of dementia.

Many of these are what we always talk about, eat healthy, be active, think!

Control cholesterol and blood pressure
. If you help your cardiovascular pathways  you help your brain. These issues reduce the blood supply to the heart and will directly effect the amount of blood supply to the brain. Hello! I don't know about you but I never really thought about it that way. I always thought about it as thought-provoking things, rapid decision making things helping to stave off dementia, not actually the blood supply. Wow!

Physical Activity,

I've discussed the benefits of dancing against dementia before and more than once. Again, social dancing in seniors showed about a 65-76% decreased risk.

A study done in the States showed that even 12 months of physical activity improved spatial memory and reversed the hippocampus shrinkage within the brain. The hippocampus is very important to many of the memory formation types and spatial awareness.

ADL or activities of daily living, will also contribute as physical activity but you should if possible, get out and do something else physical. Walking, dancing, cycling, anything. Go do it. Basically, get off of the damn couch.

What you eat will also help with the prevention of the disease. You've heard it before folks. More fruits & veggies,
legumes (beans) olive oil, less fatty red meats and oils.  Ya-da-da! These foods can help reduce the crap that clogs up the arteries and lower blood flow.

One interesting thing I read was that seniors eating too much can increase their risk of dementia. Eating over 2100 calories/day in fact, in folks over 70, almost doubled their risk of cognitive impairment. Yikes!

It also stated that eating fish, baked or broiled, once a week helped to preserve the gray matter in the brain but diets high in trans fats proved to shrink the brain. More Omega-3 people.

Keep the brain active by reading, writing and other types of brain activity can also help with the prevention of dementia. Unfortunately for my mom, she does word puzzles but seemed to make up her own words!

A Canadian report showed that if you're bilingual you also have a much better chance of preventing dementia. You'd literally have to suffer twice as much brain damage before the symptoms of dementia began to appear.

Have you heard any of this before? YES! Of course you have. Not only from me but from almost everyone you know I'll bet. We all know the common sensibility of the message but for some reason, we just keep ignoring it. I've seen a future I don't want. I hope you take care of yourself so you don't go through what my family is going through. It's not pretty, fun, funny or even necessary in many degrees or ways.

Stay active, stay ahead of it.

I have to tell you that I got some kinda "bug" this past week. I think I've fought it off fairly well for some time but it finally got to me. I stayed home for these past couple of days. I want to get rid of it and didn't want to infect my co-workers, especially my buddy M. who's preggers. We need to be aware of those we work with too.

I stayed down most of the 1st day but began doing a bunch of cleaning the 2nd. Going through papers, organizing, tossing stuff out

I'm not sure if it's from having gone out furniture shopping with my sis again and AGAIN spending more than twice as much as she did when I wasn't even looking to buy anything. Lord help me when I am looking to spend. Oh well, I have a new tempur-pedic bed coming along with a new bed set to put it on next Friday. I got a new coconut bliss pillow on sale from the mattress place for 1/3 the actual cost for it. Yippeeeee! New house practically. The place is really starting to look fabulous.

I've also bought a pair of nightstands. My current ones are just awful and seriously need to go.

Poor Putney is still wearing his cone of shame but I did take it off today to wash it. Yuck. His sore is going down so nicely too. Smaller, drying up. Yuck! But the cone is working.

Well, off to get more organizing done now. Stay well and keep dancing!

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Do You Really Need To Detox Your Body?

1/16/2015

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Hmmm, the subject is detox diets. Are they good for you? Frankly, I don't think they're necessary. Not for the human body which has several detoxification systems in place for it.

You may (and probably will) lose weight on a detox diet because they're so low in calorie consumption. If thats your goal, you'll more than likely accomplish it until you go back to eating REAL food again.

I'd say that eating "clean" foods is a better way to go than some of the detox diet plans out there and there are a few. Some involve fasting while others may utilize juicing  and then call for the use of supplements and herbs to retrieve the loss of minerals and vitamins from such an extreme diet. These extras can get pretty costly too. This is just not a way of eating than one can sustain for any optimal length of time, nor do I believe you should.

Clean foods would include fresh fruits and vegetables, whole grains and lean protein. In other words foods without a lot of processing. Portion control will probably take care of the issues and allow them to last much longer, especially if you exercise on a regular basis.

There are some side effects of these kinds of diets too. They might include fatigue, light-headedness, nausea, feeling dizzy, low blood sugar, achy muscles and a serious drop in energy levels. Oh yeah, thats what I want, NOT!

Constantly hungry & weak, not what I want to be.

Now, the length of time on these things can be different too. I'd say there are some "ok" side effects such as the weight loss but again, it tends to come back when you eat "normally" again.

"If we do not eat enough protein this specifically reduces Phase I efficiency and effectiveness. Inadequate consumption of protein, carbohydrate, fat, and micronutrients intake will cause the liver to obtain its nutrients from elsewhere in the body. It will do this by breaking body tissue to produce the energy it needs, thereby creating an even larger toxic burden.

The detoxification process requires large amounts of caloric energy and insufficient calorie intake decreases overall detoxification function. Caloric energy mainly comes from the food we eat, and in the process the liver produces a lot of heat that is needed to keep our bodies at the right temperature."
DetoxAndBodyCleanse.com 

Here'a a list of 10 foods that according to an article Feb. 2013 on www.Activebeat.com /diet-nutrition,kbh help the body remove toxins and cleanse the systems that do so;

1) Artichokes - rich in antioxidents and fiber that can stimulate liver function and cleanse and digest those fatty meats from the body.
2) Berries - high in antioxidants
and fiber also but rich in vitamins and minerals too. Can boost digestion and improve bowel movements. Yay!
3) Lemons - chock full of vitamin C, lemon also helps the immune system, improves skin and helps to prevent free-radicals that can form into disease.
4) Watercress - this is a natural diuretic and rich in vitamins B, C & E along with zinc & potassium.
5) Flax - rich in fiber these little guys attach to and flush out toxins from the intestines while coating the walls of the intestines with Omega-3 oils.
6) Apples - Dr. was right! rich in many vitamins & fiber too, they also contain phytochemicals and more, the apple helps the production of bile. This helps the liver remove toxins like ingested metals, additives and pesticides.
7) Brown Rice - rich in so many key vitamins & minerals that detoxify the body, and of course its a fiber, that it helps to cleanse the colon and protect the liver.
8) Ginger - long known for relieving nausea and other stomach ills, ginger also improves immunity and encourages digestion.
9) Cabbage - this cruciferous veggie is a wonderful antioxidant rich veggie. Containing sulforaphane that eliminates toxins and glutathione that promotes liver detoxification.
10) Garlic - a natural anti-viral, antibiotic and anti-bacterial containing a compound called allicin, which increases white blood cell production to fight free-radicals and toxins.

I've posted on the subject of juicing
(or blending) before and although I do like it, I don't think it a necessarily a great idea to do prolonged juicing. Mainly for the reasons stated above.The body is quite well equipped to take care of us.I do understand that sometimes it can use a little, and I mean a little) help. 

I do have a blended smoothie most mornings before or during work. It's fast and easy and tasty too. Right now my smoothie consists of mixed organic berries, fresh-ground flax seeds, juice of a slice of lemon and water. Occasionally, I add a small dollop of plain yogurt. The berries are frozen so I don't need to add ice. I use a Nutribullet now, ever since my juicer broke. I like the fact that I can grind my own seeds, etc. freshly, as needed.

On a different note, I took my 1st Afro-Brazilian dance class since my knee got replaced. Yes, I have been also taking belly dance classes but they're not as rambunctious as Afro-Brazilian. I'm sure you get that. I was able to last only about 1 hour and 5-10 min of a 1.5 hour class but it's more than I've been able to do before. I'm thrilled! I could feel my knee begin to swell and decided to be smart, for a change, and sit down and just watch with my leg elevated.

My heart, body and soul were ecstatic! Relieving myself of negative energy, calories, limitations, stress and gaining strength, endurance, balance (including mind, spirit & body), happiness and moves.

Moving is something that every body needs, so get out there and find something that fills your spirit and you'll be able to stick with it. Be it dance, swimming, yoga, strength training, cycling, SOMETHING, go do it.

Keep dancing y'all. Peace
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2015 Is Here!

1/1/2015

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Need I say more? Nah, I don't think so, really. But you know I will, right? I'm so excited for this new year. I'm relatively happy, I have my family, my animals, my friends, though most are far away but still in my heart & mind, work I love, a new knee that works better & better every day, .....and it snowed on new Year's Eve night! Can you believe it, SNOW! In Tucson!  Here are some photos I took when I got up this morning.
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Not sure  how I did it but somehow I managed to get a couple of the photos upside down. You'll need to use your imagination. If some look a bit fuzzy it's because I'm in the house and I have hanging screens on the back doors.

What are your plans for the new year? I'd like to be a better person, not letting the small stuff get to me. I have gotten better but can & will improve more. I'd also like to continue improving my own health by getting stronger, leaner, cook more, not too sure how I can do this but laugh more, letting go of the things I can't change and look to myself if I feel something should change.

G. & I are going to make and have a new year's brunch at her place this morning to ring in the new year. We did meet and have dinner last night too. We ate sushi. Yum! Plus I got my sinus' cleaned out. How you might ask? Well, I'll tell you, as always I add wasabi to each piece of sushi without checking to see how heavy-handed the sushi chef may be. There you have it. I don't mind, I could live off of just sushi for every meal. Delicious. In fact, sushi was the only way I would eat fish until I was an adult. I didn't like cooked fish and still don't like breaded fish ( or anything breaded really). I will, on occasion, eat battered fish but not often.

I took new year's day off as I always do, to start my year relaxed and peaceful, hoping that that will continue throughout the year. Doesn't always work but I try.

I look forward to a couple of babies being born this coming year, a wedding, going to the Caribbean on a cruise with G., meeting new people, making new friends, giving people hope and health in their daily lives and just enjoying life in general.

Have a wonderful new year and I'll be writing on health, fitness, nutrition, etc. Keep it simple and stay happy.

Peace and keep dancing!

HAPPY NEW YEAR!


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    Judi Edelen

    Fitness trainer/instructor

    Welcome to my website. In my blog I'll be sharing some of my events in fitness, family, work, life, weight, knees, workouts, food, dating and safety. I usually post about once a week or so. I hope you come back for more info and comment on what you like & don't like for that matter! I'd love to hear what you have to say. Please check out some of my other pages & tell me what you think. Thanks for checkin' in.

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