Exercise Reduces Anxiety of Chronic Illness

Coping with chronic illness is a difficult challenge. The uncertainty of how you'll feel each day and how your illness will impact your plans, your job and your family life creates daily anxiety. The up and down nature of chronic illness -- bad days and good days -- coupled with lack of definitive treatment for many chronic illnesses only increases anxiety. Researches have now found that exercise can help alleviate the anxiety experienced by sufferers of chronic illness.

According to a University of Georgia study recently published in the Archives of Internal Medicine, regular exercise decreases anxiety in the chronically ill no matter what the status of their illness. In a comparative study of 3,000 chronically ill patients who lived mostly sedentary lives, 30 minutes of even mild exercise reduced anxiety symptoms by 20%. This was true for patients suffering from myriad types of chronic illness including fibromyalgia, heart disease, depression and cancer. Only those with multiple sclerosis did not respond to exercise.

While the benefits of exercise in combating depression have been known for some time, the new study shows that exercise also has a positive effect on anxiety.

One Million Acts of Kindness

Bob Votruba is on a mission of kindness. Cruising the country in a bus emblazoned, "One Million Acts of Kindness," Votruba is on a 10-year mission to encourage kindness in America.

Inspired by the September 11 attacks and Virginia Tech shootings, the 54-year-old Clevelander is traveling across America in an old, white-painted school bus covered with hand-lettered messages of inspiration. With his dog Bogart riding shotgun, Votruba aims to visit 100 college campuses this year to spread his message. Along the way he's met a lot of friendly folks in towns across the country and touched a lot of hearts with his message that even little acts of kindness can have a big impact on someone's life.

Votruba says to reach 1 million acts of kindness, he'll need to perform 50 acts of kindness every day for 55 years, a goal he says is "totally obtainable with kindness in the heart." This story in the January-February 2010 issue of the AARP Bulletin inspired me to wonder if we couldn't start our own Acts of Kindness effort here in Louisville. Start today. Smile at a stranger on the street. Thank the checker at the grocery. Lend your neighbor a hand. Call your mom. Stop by and say hello to a friend. Hug your kids. Kiss your husband (or wife or special someone). Spread the love and watch it grow. I feel better already!

Music Can Change the Way We Feel

Winter blues got you down? Feeling sad and lonely? Feeling churned up and anxious? Dreading some obnoxious chore? Having a hard time getting your body in gear and moving? Try a little music.

Scientist have found that music has a powerful impact on human emotions and behavior. Movies and television use background music to synch our emotions to key plot points. Stores use music to encourage us to stay and shop longer. Sports arenas use music to rouse the crowd to cheer for the home team. Businesses use music to placate customers when they put them on hold. Your workplace may even use music to encourage a productive work environment. If we use language to communicate information and ideas, then we use music to communicate emotion.

Our response to music can change the way we feel. Music can pump us up, calm us down, energize us, relax us, wash us with sadness or put us in the mood for romance. If you're feeling blue, turn on some tunes and get happy!

Worried About the Economy? Tips for Coping with Financial Stress

Bad news about the economy has everyone stressed. People are worried about their retirement savings, their mortgage payments, their credit card bills, their jobs, their banks and just about everything you can think of. It's taking a real toll on the American psyche. In fact, according to a new survey by the American Psychological Association, 80% of us say the faltering economy is a source of significant stress in our lives. That's a big increase from April when only 66% of us blamed the economy for making our lives miserable.

People who don't normally have trouble coping with life's stresses are reeling under the constant bombardment of new disasters. All this stress is sending more people to therapists for help coping with the added mental strain. On the flip side, money troubles are causing some people to cut back on needed counseling and medications to save money.

Medical experts say the best way to cope with stress is to exercise, eat healthfully and spend more time with family and friends. The American Psychological Association also suggests the following:

• Don't panic. When you hear bad news, take a deep breath and try to remain calm. Don't allow yourself to get caught up in the doom and gloom. Try to focus on what's actually happening in your life today and not all the things that might happen.
• Make a plan. Identify the things that cause you financial stress. Think of ways you can reduce expenses and manage your money more efficiently. Even small changes like cutting out your daily Starbucks run can have a significant effect on your budget. At $4 a day, that latte costs you $20 a week, $80 a month or almost $1000 a year. Write down your plan and stick to it. Review your plan periodically and make adjustments as needed.
• Be smart. Many of us respond to financial stress in unhealthy ways: drinking, smoking, emotional eating or gambling. These things will only compound stress and should be avoided. Fight unhealthy urges by eating right, exercising more and seeking the support of family and friends.
• Take action. A large degree of the stress people feel during economic downfalls comes from being pummeled by forces out of their control. Take control of what you can. Take a walk or have dinner with your family. Improve your future job potential. Learn a new skill, take a course through your employer or tap into free and low-cost job skill resources available in your community.
• Call in the pros. Seek help from a professional credit counselor or financial planner if you feel like you're in over your head. They may be able to negotiate more favorable loan terms and set up realistic payment plans with creditors. They can also help you develop a workable financial plan to get out of trouble and stay out.
• Get help. If you still feel overwhelmed, talk with a counselor. Don't let yourself sink into depression. Everyone needs a little extra help some time. There's no shame in admitting you aren't Superman.
• Have faith. Don't ignore the power of prayer. Many people find great comfort in their faith, particularly in times of high stress. When you feel life's burdens are getting too heavy to shoulder, ask God to share the load.

Embrace Life, Live Longer

People who embrace life and have a positive outlook live an average of 7.5 years longer than those who focus on the negative. This is particularly true as we age. People who feel pummeled by old age and spend their time moaning and groaning about achy bones just don't live as long as those who focus on the positive aspects of aging and choose to enjoy life.

In a 23-year study conducted by researchers at Yale University and Miami University in Ohio, positive perceptions on aging were found to increase longevity. The study asked 660 seniors age 50 and older to evaluate age-related statements, such as: "As you get older, you are less useful." Over the length of the study, those who focused on the positive aspects of aging lived nearly a decade longer.

Positive seniors valued the gains in wisdom and understanding that came with age and the opportunity to share their skills and knowledge with others. They remained mentally active, maintaining a sense of curiosity about the world while continuing to explore longtime interests and develop new ones. They gave of themselves to others and seemed to focus their lives outward rather than inward on themselves. They remained physically active as long as possible, but loss of physical abilities did not dim their positive view of the world.

The lesson here seems to be that those who live life, who embrace and strive to enjoy life, live the longest -- and probably enjoy every minute of it!

Giving Makes Us Happy

It's better to give than receive, the Bible tells us; and now scientists agree. People who do something for others or give to charities are happier than those who don't, says a report in this week's issue of Science magazine. Researchers at Harvard University and the University of British Columbia found that the way people spend their money affects their happiness.

What surprised lead researcher Elizabeth Dunn, assistant professor of psychology at the University of British Columbia, was the magnitude of the affect and that how people spent their money was more important than how much money they had.

"This work suggests that even making small alterations in how we spend money on a daily basis can make a difference in happiness," Dunn said. "The message is, given what you have, how can you make little alterations to do something for others."

Study participants were asked to assign a "happiness quotient" to various personal spending items -- paying bills, buying gifts for themselves, buying gifts for others, giving to charity. The study found that personal spending like paying bills and buying things for yourself had no relation to happiness. However, giving to others "was associated with significantly greater happiness," Dunn said.

In another experiment, Canadian students were given envelopes containing between $5 and $20. Some were directed to spend the money on themselves; others, to buy a gift for someone. The amount of money spent had no impact on the students' feelings, but the opportunity to give a gift rather than buying something for themselves created significantly greater feelings of happiness. The people on "Oprah's Big Give" must be ecstatic!

Some Causes of Forgetfulness or Confusion

Forgetfulness and confusion are not necessarily signs of aging or brain disease (see our March 5 post). The following are treatable causes:

• Lack of alertness can be a side effect of medication or the interaction of several medications.
• Dehydration diminishes blood volume and may reduce the oxygen supply to the brain.
• Lack of certain nutritional elements - especially sodium and potassium - may affect the brain's functioning.
• Infections, such as urinary tract infections, pneumonia or other treatable medical problems may lead to confusion.
• Hearing or vision problems may affect what you learn and remember.
• Depression or anxiety can result in decreased ability to concentrate and remember.
• Retirement or less structured days may make your recollection of the day and its date less significant.
• Lack of social involvement to help you "stay in touch" with what is going on in the world may leave you feeling "out of it" or confused about the date or day of the week.
• Not paying attention to what you are doing, seeing or hearing may prevent events from being stored into memory.
• Use of alcohol can affect mood, memory, speed or reactions.

Brain Fitness Important for Good Health

To live a long and happy life, it's not enough to keep your body in good shape. It's also important to keep your mind sharp and active. Brain fitness is the new buzzword for the over 50 set. The market is awash with new software programs and games that claim to hone mental acuity and blunt the cognitive decline that can accompany aging. But mental game playing is just one facet of brain fitness, writes Mark Miller in his column Retire Smart. To maintain a challenged and stimulated brain, "you also need to get out of the house and stay active," asserts Nancy Merz Nordstrom, an expert on lifelong learning and director of the Elderhostel Institute Network which focuses on adult education across the country.

"It's as simple as use it or lose it," says Nordstrom. "If we want to do everything possible to keep our whole being alert, vibrant and connected as we age, we have to continue to challenge ourselves."

Research indicates that the act of learning causes the body to regenerate brain cells which enhances mental alertness, thought processes, response times and reflexes. Americans are embracing these new scientific discoveries. According to an AARP study, 95% of Americans who have passed the 50-year mark plan to participate in learning activities. The U.S. Department of Education reported that the number of older adults returning to the classroom doubled during the 1990s. "What we find is that people want to study the things they never had time for before," Nordstrom says. But classroom study isn't the only way to keep your brain fit. Educational travel and learning-oriented community service opportunities will also revitalize your brain cells.

If you're looking for an excellent guide to adult learning options, check out Nordstrom's book, Learning Later, Living Greater: The Secret for Making the Most of Your After-50 Years. You'll also find helpful information on Nordstrom's website and on the Elderhostel Learning Network website.

Tips for Coping with Holiday Stress

Have you noticed that people are getting a little testy? The stress of the holidays seems to bring out the Bah! Humbug! in us all. Shopping, wrapping, baking, decorating, school programs -- the list of things that have to be squeezed into the next few days seems overwhelming. There's nothing like a little stress to suck the joy right out of the holidays!

It doesn't have to be that way. Follow these tips and you can decrease your holiday stress and have a holly, jolly Christmas. Happy Holidays!

• Keep your holiday expectations manageable. Make a list and prioritize it. Be realistic. This isn't the time to reorganize all the closets or scour the fridge. Do what is most important to you and your family. Concentrate on the activities that make the holidays special. Anything else can be scratched off the list and done some other time.
• Do something nice for someone else. Shovel the neighbor's walk, help out at the homeless shelter, bake cookies for the fire station, volunteer at the food pantry. Nothing makes us feel as good as helping someone else.
• Don't get bogged down trying to create "the good old days." Life is ever changing. Holiday traditions and activities should change to accommodate changes in your lifestyle.
• Concentrate on the holiday activities and traditions that make you happy. If you've always gone to your neighbor's cookie exchange but dread baking 6 dozen cookies, skip it this year. If making a dozen batches of the family peanut brittle recipe is getting to be too exhausting, pass the torch -- and the recipe -- to the next generation.
• Don't add to your stress by overtaxing your budget. There are plenty of free activities to enjoy, such as driving around to admire the neighborhood Christmas decorations, building a snowman with the kids, visiting the animals at the humane society, stringing popcorn while you watch your favorite Christmas movies.
• Spend time with the people you enjoy most. Limit the time you spend with people who make you feel uncomfortable or who add to your stress, even if they are family. If visiting family is stressful, show up for Christmas dinner and just stay an hour or two to visit and exchange gifts.
• Save some time for yourself. Do something just for you that makes you feel happy or pampered.

If you're feeling stressed because you haven't selected your Medicare drug plan yet, give me a call at 502-742-4979. If you provide me with a list of your prescriptions drugs, I can recommend the plan that will best meet your needs. Visit my website to find out more.

Brain Games Ward Off Dementia

Brain health is the big new thing in senior health. People are living longer and they want to retain their full mental capacity as they age. Studies have found that there's a certain amount of truth to the adage "use it or lose it." Activities that force you to think quickly or switch from one type of brain activity to another (from reading to drawing, for example) appear to help ward off dementia.

Tuned into the fact that boomers are aging, game companies are starting to market brain games aimed at the growing senior market. Nintendo has come out with Brain Age which provides a changing series of activities that promote rapid calculation and rapid reading. Other game makers are jumping on the band wagon. On the internet you'll find lots of mind-bending sites to keep your brain active.

Here are some things you can do to keep your brain healthy and happy:

• Get out and exercise. Aerobic exercise pumps up your heart rate and sends more blood and oxygen to your brain.


• Lose those extra pounds. Obese middle-agers are twice as likely to develop dementia. High blood pressure and high cholesterol also increase your risk of dementia.


• Eat more brain food. Foods rich in antioxidants cleanse the brain of free radicals which can eat away at neuron connections. Add leafy veggies like spinach, broccoli and cauliflower to your diet. Don't forget antioxidant-rich fruits like blueberries, strawberries and cranberries. The omega-3 fatty acids found in fish like trout and salmon also fight brain decay.


• Get on the computer. Brain specialists have developed brain training programs to give your neurons a good workout. Sold mostly to retirement communities but available to individuals, Posit Science offers BrainFitness for $395. A bit more affordable, MindFit can be downloaded from http://www.cognifit.com/ for $129.


• Play video games. Time to join the grandkids in front of the video screen and get your game on. Nintendo offers Brain Age and Mattel sells Radica Brain Games.


• Play online. Crank up the computer and visit an online brain gym for some cerebral exercise. Some good websites to try: BrainBuilder.com, Braingle.com, Eons.com, HappyNeuron.com and MyBrainTrainer.com.

"Bushy Brains" Function Longer and Better

Did you know that a healthy brain is like a fat bush with lots of slender, criss-crossing branches? That's the fascinating image drawn by reporter Lauran Neergaard of the Associated Press in an article explaining brain function and what happens to the brain as we age. (See our October 16, 2007 post.)

As we learn, branchlike tentacles grow from the ends of the brain's cells, like shoots sprouting from a seed, crossing and overlapping to create communication connections. The more we learn, the more branches and the more connections. In other words, we develop a "bushy" brain.

As we age, the brain cells (or seeds) don't die as they do in Alzheimer's Disease, but their branches often shrivel to skinny twigs. Without the multiple intertwining branches that enable communication, cells are less connected and have a harder time sending and receiving messages. For example, you may know someone's name but not be able to recall it.

Aging targets a different part of the brain's memory center, the hippocampus, than Alzheimer's. Interestingly, the brain has developed two methods of fighting the changes caused by aging. The curiosity, scientists say, is that brains are highly individual regarding which method they use to heal themselves and the extent to which healing occurs, if it does.

• Bushy brains. Some brains have developed so many connectors, or branches, that they remain largely unaffected by the ravages of age or even Alzheimer's damage. "Striking autopsy studies have found that between 20% and 40% of older people who displayed no confusion actually had brains riddled with Alzheimer's trademark plaques," wrote Neergaard. Apparently, their brains had developed so many connections that even the death of some neurons from Alzheimer's left plenty of neurons still able to maintain normal brain function. This ability of the brain to maintain function in the face of attack is called "cognitive reserve."
  


• By-pass brains. Some brains simply by-pass damaged or dead brain cells and neural pathways. If a pathway stops functioning, the brain finds an alternate pathway to maintain communication. "Brain scans show younger people tend to use different neural networks than older people when performing the same task," Neergaard wrote. Scientists speculate that when neural pathways break down as we age, the brain may seek out alternate routes used during our younger years. There is also evidence that the brain may build new pathways when old ones cease to function.

Can Science Put an End to "Senior Moments"?

As we age, some people's brains stay sharp, others get a little fuzzy. We're not talking about changes caused by dementia or Alzheimer's, just the normal wear and tear that happens over the years -- you know, what people euphemistically call "senior moments." My Grandmother was sharp as a tack until her death at 98. My Dad, now 83, seems to spend many of his days in a state of muzzy confusion, not certain what day it is, what happened yesterday or where he left things. Scientists want to know why age affects our brains differently.

As our population grays, the question becomes increasingly critical. Most people in their 60s today can easily expect to live into their mid-80s. Most people in their 50s will still be blowing out birthday candles well into their 90s. Improvements in health care insure that our bodies will keep on chugging; it's time science made sure our brains can keep up.

That was the focus of a recent gathering of brain specialists organized by the National Institute on Aging to explore promising research. "We need to understand how to defer normal cognitive aging ... the way we've invested in fighting heart disease and cancer," said Dr. Denise Park, director of the University of Illinois Center for Healthy Minds.

The only sure-fire method of maintaining mental acuity documented so far is physical exercise. Other promising options targeted for further study include:

• possible benefits of brain-training games like crossword puzzles and sudoku,
• medications that might strengthen neural networks in the brain, and
• methods for encouraging the brain to build new pathways when old ones disintegrate or are damaged by aging, a process that naturally occurs in some brains.

For now, get out there and walk or get some other physical exercise at least three times a week. In a study, 72 -year-olds who walked three times a week significantly improved brain activity. Brain scans showed activity levels similar to those of much younger adults. So what are you waiting for? Get moving!

Small Changes Can Reduce Stress

Stress shortens your lifespan (see our June 11 blog post). In fact, prolonged stress can affect your body physically in myriad ways. Prolonged stress has been associated not only with heart problems, but also with sleeplessness, depression, rapid weight gain or loss, high blood pressure, diabetes, high cholesterol, even skin rashes.

If you're feeling overwhelmed, take a few stress-reducing tips from expert Kathleen Hall, author of Body & Soul:

• Start small. It's even more stressful to try to change everything at once, instead "alter one small thing: a morning habit, a food choice. Over time these will add up."


• Be thankful. "It's hard to feel gratitude and stress at the same time. Devote 5 minutes a day to giving thanks for all the gifts in your life."


• Enjoy the ride. Whether you're commuting or driving the car pool, "use your travel time as an opportunity to practice patience and compassion If you can use calming breaths to stay related and unruffled in traffic, you can handle anything."


• Smell the roses. Focus on the beauty in the world around you. Enjoy the glory of a beautiful sunset, the antics of squirrels and birds in your backyard, a colorful garden along your commuting route, the tree tops swaying gently in the breeze. Eat your lunch around a fountain or in the garden. Focusing on small bits of beauty that touch your life each day gives you a momentary break from your problems and a little mood boost.