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.

Moisturize to Protect Skin from Winter Dryness

It's been a harsh winter and our skin is paying the price. Frigid temperatures suck the humidity out of the air. Forced air furnaces in homes and office buildings create an arid atmosphere that leaves skin dry, flaking and itchy. It's not the cold that damages skin but the dryness of the air that destroys the natural moisture barrier that protects our skin from damage.

Dermatologists recommend daily moisturizing as well as a weekly exfoliation to remove dead skin cells. Removing dead cells allows the new skin underneath to absorb moisturizer and rejuvenate more quickly. A gentle scrub or peel once a week will slough off dead skin cells.

Moisturizing dry skin is big business and there are thousands of products on the market from inexpensive familiar cremes to high-priced designer-label oils. Some newer moisturizers have impressed dermatologists with their ability to repair damaged skin barriers. Lotions and creams containing synthetic ceramides mimic the skin's natural fatty acids and help maintain skin moisture barriers. CeraVe Moisturising Lotion and Cream are two products that contain synthetic ceramides. Clinique Comfort on Call Allergy Tested Relief Cream Skin Protectant, while pricey, uses a natural antifreeze found in carrot roots to protect skin.

You don't have to spend a fortune to protect your skin this winter. Some very affordable inexpensive products are among the most tried-and-true moisturizers on the market. For dependable dry skin relief, dermatologists recommend Aveeno Skin Relief Moisturizing Lotion, Eucerin Dry Skin Therapy Plus Intensive Repair Body Creme and Nivea Creme.

Contrary to human nature, dermatologists recommend lukewarm showers or baths in winter. Hot showers or baths cause skin to release a chemical that makes skin itchy. The itchiness causes more vigorous rubbing while toweling off and that breaks down the skin barrier, making it more susceptible to chapping and dryness. A cooler shower or bath and application of a thick coat of moisturizer within three minutes of exiting the shower or bathtub will keep skin hydrated during the winter.

One More Reason to Exercise

An estimated 35.6 million people live with Alzheimer's disease or dementia, a number that is predicted to double every 20 years. Research indicates that exercise can help stave off Alzheimer's disease and dementia. People who exercised at least mildly decreased their risk of developing dementia by 29% to 41%. Those who were very physically active decreased their dementia risk by 37% to 50%. Sounds like a good reason to get out there and take a walk.

Exercising your mind can also help keep dementia at bay. Researchers found that seniors in their 70s and 80s who exercised their cognitive skills every day by reading, writing, doing crossword puzzles, playing board or card games or participating in group discussions delayed dementia. In fact, each daily cognitive activity delayed dementia by two months. or more!

How Siblings Cope When Parents Start to Fail

There comes a time in the life of every family when roles must be reversed and children begin to care for their parents. Research shows that the job of caregiver most often falls to daughters. And those who live geographically closest to their ailing parent shoulder the greater share of the burden.

It is common for siblings to clash about how to care for their parents and even who will do the caregiving. Too often ancient childhood rivalries and slights arise anew just when siblings need each others' support most. When caring for parents, siblings can be the source of both the greatest support and the greatest interpersonal stress.

Having been through this ordeal with my dad not long ago, my sisters and I found that caring for an ailing parent cannot be a one-person job. Even more than the physical strain, the daily mental stress can become burdensome to those doing the caregiving. It's important for siblings to help each other, to take turns providing care so that no one sibling feels overburdened. Even though one sibling may provide primary care, generally because they live closest to the parent, other siblings should fill in so that person is able to take a break periodically.

In our far-flung family several of us either came in regularly on weekends or devoted a week's vacation at a time to give mom and my in-town sister a break. My sister particularly appreciated the opportunity to return to her home and her own life even if just for a weekend. It was an opportunity to renew and return refreshed. For mom, the change of people was like a change of scenery, something exciting and fresh to break up the days.

If your family is facing the caregiver years, I recommend Francine Russo's new book. They're Your Parents, Too! How Siblings Can Survive Their Parents' Aging Without Driving Each Other Crazy.

One last thought. It was not always easy to care for Dad, but it was a rare gift to know him at that time of his life. He was more communicative and more reflective than when he and I were both younger. I heard stories about his childhood and war years that I had never heard before. He shared some of his dreams and disappointments, triumphs and regrets. I got to know a different man than I had known before, a more complete, more complex, far more human being than the Dad I knew growing up. I will always be grateful that I had the opportunity to know that man.

Senior Lament

Age creeps up on us all. I saw this in a newsletter and couldn't resist sharing. Unfortunately, no author was credited; but I'm sure we can all identify with his/her thoughts. Hope this gives you a chuckle.

Senior Lament

I started with nothing, and I still have most of it.
My wild oats have turned into prunes and All Bran.
I finally got my head together and now my body is falling apart.
It's easier to get older than it is to get wiser.
Funny, I don't remember being absent-minded.
If God wanted me to touch my toes, he would have put them on my knees.
It's not hard to meet expenses -- they're everywhere.
The only time the world beats a path to your door is when you're in the bathroom.
The only difference between a rut and a grave is the depth.
If all is not lost, where is it?
It's hard to make a comeback when you haven't been anywhere.
These days I spend a lot of time thinking about the hereafter.
I go somewhere to get something and then wonder, What am I here after?

New Study Says Watching TV Can Kill You!

For a long time people have been telling us that TV rots your brain. Now, new research says it can kill you, too! Long hours of sedentary inactivity spent watching TV has been linked to obesity and heart disease for some time, but new research has quantified the the connection between inactivity and increased health risk.

Researchers found that for every hour per day you spend sitting on your duff watching TV:

• You have an 18% greater risk of dying of cardiovascular disease.
• You have an 11% greater risk of dying from any cause.
• You have a 9% greater risk of dying from cancer.

Part of an Australian Diabetes, Obesity and Lifestyle Study, the study findings were published this week in the Circulation Journal of the American Heart Association. The study tracked 8,800 men and women aged 25 and older over 6 years and did not include people who already had a history of cardiovascular disease.

While the results of the study might be expected for people who are overweight or obese, what surprised researchers is that results held true even for people of normal weight and those who exercised regularly. And even if you don't spend that much time in front of the boob tube, you run the same risks if you spend hours on the job sitting in front of a computer or processing paperwork or doing anything. Apparently our bodies weren't made to sit for hours on end.

The lesson here seems to be, if you want to live longer, get off your duff and get moving!

Why We Spice Up Our Food

My mom likes her food hot. Perhaps not quite as hot as my friend from Texas who doesn't think salsa is hot unless it leaves a red ring around your mouth, but definitely spicier than my poor palate can handle. When we share a meal, mom ladles on the salt, tobasco or hot sauce. One bite would have me sweating and panting, but mom seems to have an asbestos-lined mouth.

As we age, our sense of smell begins to fade. We have trouble detecting and distinguishing certain scents. Because taste is so dependent on scent, this also affects our ability to detect flavors. The lack of flavor sends us in search of stronger, bolder flavors. Hence, the increased use of chilies, horseradish, jalapeno, wasabi and other sharp foods and spices among older Americans.

Interestingly, sweetness is one of the most enduring tastes which must by why mom still keeps Hershey bars and Oreos on the shopping list!

What You Can Do to Prevent Falls

Falls are the leading cause of injury for older people. Most falls happen in the home and are such ordinary occurrences -- tripping on a throw rug, stumbling on the stairs, slipping in the shower or momentarily losing balance -- that it's hard to think of them as major medical events. But if you're past 65, falls often require a trip to the emergency room and can even result in a crippling injury or death.

Every year one in three Americans over 65 fall with one-third of those falls requiring medical treatment according to a study by the Centers for Disease Control and Prevention (CDC). Nearly 16,000 seniors die from traumatic brain injury caused by hitting their head as they fall. The CDC estimates the annual medical cost of falls at nearly $20 billion, a figure that is expected to double in the next decade as Baby Boomers crawl past 65.

There are four important things you can do to reduce your risk of falling:

• Exercise to maintain flexibility, strength and balance.
• Improve the safety of your home. Install shower grab bars and eliminate tripping hazards like throw rugs and electrical cords that stretch across pathways.
• Take medications as directed to prevent dizziness or disorientation. Report such symptoms to your doctor immediately.
• Have your vision checked annually.

New Developments in Fighting Colorectal Cancer

Many people feel colonoscopies are one of those things where the cure seems worse than the disease. It's not, of course, but it is one of the most invasive and, for many, uncomfortable preventative/diagnostic procedures people undergo. So there is good news on two fronts:

• Most people over age 75 should stop getting routine colon cancer tests, says the U.S. Preventive Services Task Force, a government health group; although other medical and cancer organizations disagree. The task force recommends a colonoscopy of the entire colon every 10 years for adults between 50 and 75, a sigmoidoscopy of the lower colon every 5 years, a stool blood test every three years, and an annual stool blood test. Their recommendations are based on studies indicating that although the risks of contracting colon cancer rise after age 75, the benefits of detecting and treating this cancer decline significantly.
• An x-ray alternative to the standard colonoscopy has proven as effective in spotting most cancers, concludes a recent federal study. Faster, cheaper and less intrusive, the test is expected to increase screening rates by 50%. Despite the fact that colorectal cancer is America's second biggest killer, many people don't get tested because they fear the test during which a doctor snakes a thin, flexible scope (a tube with a tiny camera attached) through the patient's rectum into the large intestine while visually checking a monitor for signs of polyps, abnormalities and possible cancer. The new method, called CT colonography, uses x-rays to perform a "virtual colonoscopy." Critics say the new test is better at ruling out cancer than detecting it and that patients who receive a negative result will still have to undergo a standard colonoscopy to verify results and remove growths. In comparative tests, the virtual colonoscopy detected knobby polyps equally as well as the traditional test but was less effective in detecting flat growths on the colon wall that are more likely to be cancerous. Concern was also expressed about x-ray radiation and false readings by radiologists. If you're interested in CT colonography, check with your insurance carrier first. Because this is a new procedure, it is not yet covered by all insurance companies. Coverage by Medicare is currently under review.

Virtual colonoscopy is most likely to be used as an initial screening tool. The test costs $300 to $800 compared to up to $3000 for a traditional colonoscopy. The unfortunate aspect is that both tests require complete colon cleansing, for many the worst part of the screening process. Despite cost or discomfort, don't ignore screen recommendations. Colorectal cancer claims 50,000 lives each year and can nearly always be eliminated when discovered early.

Youthful Habits Check High Blood Pressure

Scientific studies are finding that acting like a kid may reset your body's clock and help you beat high blood pressure. Uncontrolled high blood pressure (hypertension) increases your risk of heart attack, heart disease, kidney failure, blindness and stroke. But lowering your blood pressure can be easy -- and fun -- if you just act like a kid again!

• See the doctor every year. Those annual visits to the pediatrician kept us healthy and on track when we were kids, but most adults only see a doctor when they're sick. Annual checkups set a baseline for normal body functions and tell us when things are getting out of whack. Early treatment prevents small, solvable problems from becoming big, life-threatening ones.
• Drink milk. Drinking nonfat milk products reduces your risk of hypertension by 50%. If you're allergic to milk or are lactose intolerant, you can get similar benefits from the milk protein casein which can be found in certain lactose-free products and supplements. Casein blocks the chemical reactions that cause blood vessels to narrow and make pressure rise.
• Play. And you don't even need to play every day. Just 30 minutes of brisk exercise three times a week will lower your blood pressure. Walk, play hopscotch with the kids, jump rope, toss a frisbee -- just make sure you get your heart rate up.
• Eat candy. But not just any candy -- dark chocolate, the darker the better. Eating 30 calories of dark chocolate a day will lower your blood pressure without weight gain.
• Take a nap. People who only get five hours (or less) of sleep a night increase their risk of getting hypertension. If you have trouble sleeping, make sure you take a nap during the day.

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!

It's Never Too Late to Quit Smoking

Here are five powerful reasons to quit smoking:

• 20 minutes after you quit smoking, your heart rate drops.
• 12 hours after you quit smoking, the carbon monoxide levels in your body normalize.
• 2 weeks to 12 months after you quit smoking, your heart attack risk drops and your lungs begin to heal.
• 1 to 9 months after you quit smoking, your shortness of breath improves noticeably.
• 5 years after you quit smoking, your stroke risk has dropped to the same as a non-smoker's.

More than 18 million American 45 and older and 4.5 million Americans 65 and older smoke, according to the U.S. Public Health Service. Since 2000, smoking in the 65 and older age group has increased 20%. Yet repeated studies show that 7 out of 10 smokers want to quit.

In the September 2008 issues of the AARP Bulletin, former U.S. surgeon general C. Everett Koop says he's not surprised by the high number of smokers in the U.S., particularly older smokers. "Research shows that nicotine is more addictive than cocaine or heroin. Quitting isn't just a matter of willpower." Many people have received the information and support they need to fight tobacco addiction and quit smoking through the free national tobacco quitline at 1-800-QUIT-NOW. Help is also available online at www.smokefree.gov.

The benefits of quitting begin almost immediately (see above list), no matter how old you are, says Koop. "Research shows quitting after age 65 reduces risk for coronary heart disease, emphysema, lung cancer, osteoporosis, hearing loss, cataracts, impotence, poor circulation and Alzheimer's disease. Moreover, abstinence can promote faster recovery from broken bones, surgery and illness."

What are you waiting for? Call the quitline today. Do it for yourself. Do it for your spouse, your children and your grandchildren.

How to Take Care of Dry Skin

Fall is just around the corner which means the dry days of winter are approaching. When the furnace kicks on, skin dries out. Here are some tips for taking care of dry skin:

• Use thick, greasy moisturizers, particularly after a shower or bath. The thicker the moisturizer, the better the penetration and longer the moisturizing effect.
• Don't use skin care products that contain alcohol.
• Use a humidifier to increase moisture in the air.
• Drink lots of water to keep your skin hydrated.
• Avoid long, hot showers or baths that can dry out skin.

Exercises Help You Catch Your Balance

Balance is one of those things that gets a little wobbly as we age. It's one of those unavoidable effects of aging. Loss of balance also makes us more vulnerable to falls which, according to the Centers for Disease Control, is the fifth leading cause of death among people 65 and older. Researches have found that there are steps you can take to slow the deterioration of balance.

Doctors recommend exercises that challenge the system of reflexes that govern stability and spatial orientation (i.e., balance). Balance pads, BOSU (both sides utilized) balls, and bongo boards are among the products being used in balance exercises. Many gyms and senior centers now offer classes using such balance aids.

However, you don't need fancy gadgets to exercise your balance, says Scott McCredie, author of Balance: In Search of the Lost Sense. McCredie says, "All you need to do is stand on one leg in various poses, and you can do that anywhere -- waiting for the bus or brushing your teeth in the bathroom."

Triad Senior Day Out

Mark your calendar if you are in Louisville, KY for Tuesday, October 14, 2008. That day is the Triad Senior Day Out. It will be held at the Kentucky International Convention Center at 4th and Market. The event goes from 8:00 am to 1:30 pm. There will be health screenings, door prizes, entertainment, speakers, BINGO and information booths.

There is no charge for this event. A free lunch is provided for those who register before Sept 26th. Call 502-574-5092 for information to register.

You will find us during the day at the Aging In Place pavilion. We hope you will stop by and say hello.

Top Concerns of Seniors

Are your concerns the same as other seniors ages 63 to 80? Take a look below to see what others think.

• 80% of respondents were concerned with staying up to date on health care news
• 43% use physicians for healthcare information
• 25% use the Internet
• 22% use magazines
• 20% use newspapers
• 18% use television
• 69% were concerned with health and well being
• 22% said Alzheimer's disease is the top individual mental health condition
• 62% are concerned with maintaining health and mobility
• 55% work on maintaining an active lifestyle
• 55% are concerned about the affordability of prescription drugs
• 58% were concerned with their spiritual well being
• 45% want to be at peace before death
• 56% are concerned with receiving adequate care in old age
• 52% worry about personal finances
• 48% are concerned about maintaining social relationships
• 32% are dealing with depression
• 31% are dealing with loneliness

Source: http://seniorjournal.com/NEWS/SeniorStats/6-08-23-SeniorCitizensMost.htm

Early Warning Signs of Alzheimer's Disease

Research at the University of Cincinnati indicates that losing your sense of smell may be the first sign of Alzheimer's disease. Relatively few brain cells are devoted to odor detection, so the loss of just a few can have a pronounced effect. Loss of smell doesn't necessarily indicate neurodegenerative disease like Alzheimer's and Parkinson's, but it does signal a need for evaluation by a doctor.

The 10 most common early warning signs of Alzheimer's are:

1. Recent memory loss that affects job skills
2. Difficulty performing familiar tasks
3. problems with language
4. Disorientation of time and place
5. Poor or decreased judgment
6. Problems with abstract thinking
7. Misplacing things
8. Changes in mood or behavior
9. Changes in personality
10. Loss of initiative

If you or a loved one is experiencing any of these symptoms, I urge you to talk to your doctor and see if you need to be evaluated for Alzheimer's. Alzheimer's disease affects 26 million people worldwide. I've been raising money for Alzheimer's research for the past seven years by walking in the Alzheimer's Memory Walk. I'll be walking again in a few weeks and invite you to sponsor me with a tax deductible donation to the Alzheimer's Association. Funds are used to support research and help local Louisville families struggling to cope with this debilitating disease.

There are two ways to contribute:

• Mail a check payable to the Alzheimer's Association to: AM Warner Insurance, 4704 Miles Lane, Suite B, Louisville, KY 40219
• Donate by credit card online by going to http://www.08louisvillememorywalk.kintera.org.
  Along the top choice bar, click Find a Walker Enter my name, Allison Warner, and click Search. Scroll down to my name and click on it. Then just follow the prompts.

If you have any questions or have trouble contributing online, please call me at 502-742-4979. I'd be happy to walk you through the process. Thank you for supporting the Alzheimer's Association and me. Together we can make a difference!

New Auto Safety Features for Older Drivers

Auto manufacturers are working to meet the needs of the aging Baby Boomer generation. New safety features are being introduced to help older drivers continue to drive safely. If you or your parents are in the market for a new car, ask about the following safety features:

• Tilt and telescoping steering wheel. Adjustable steering columns alleviate neck and shoulder pain and allow you to position yourself a safe 10 inches from the front airbag (usually housed in the center of the steering wheel).
• Thicker steering wheel. The thicker steering wheel shown in some sports models is easier for arthritic or weak hands to grip.
• Mirrors with wide visibility. Wider visibility helps compensate for the more limited range of motion that occurs with aging. Drivers don't have to turn or crane their necks to check blind spots. If arthritis is a factor, consider power mirrors.
• Heated seats and lumbar support. Lumbar support helps prevent back aches while driving. Heated seats are comfy in cold weather and make driving more comfortable for arthritic drivers.
• Adjustable power seats. Six-way adjustable seats enable shorter drivers to see over the steering wheel. They also make it easier to get in and out of the car.
• Adjustable foot pedals. Adjustable pedals allow shorter drivers to reach the pedals while still maintaining a safe distance from the front airbag.
• Extendable sun visors. Great for shorter drivers, of course; and they cut the glare that can bother older eyes.
• Larger dash controls. Bigger is better as you age. Bigger controls are easier to see and easier to manipulate.
• Side safety lights. Front side lights illuminate the street as you're turning, making it easier to see where you're going.
• Four doors. Time to trade in that sports car. The lighter-weight doors on a sedan are easier to open and close and allow more room for entering and exiting the car in parking lots.

Four Steps to Safer Healthcare

While patient safety is the goal of every healthcare professional, there are four important things you should do to make sure you get the safest healthcare possible:

1. Ask questions. Choose a doctor you feel comfortable talking to. Ask questions and make sure you get answers you understand. It helps some people to write down their questions before they go to the doctor so they don't forget what they want to ask. Consider take a relative or friend along to help ask questions and write down the doctor's instructions so you don't forget any important information. If you're unclear about something when you get home, call the doctor's office and ask to speak to the nurse for clarification.
2. Keep track of medications. Make a list of all the medications you take (some pharmacies will print you a list), including number of milligrams and dosage amounts. Make sure you also list any vitamins, supplements and herbal remedies you take. Note any drug allergies you have. Take this list with you every time you go to the doctor. If the doctor prescribes a new drug, ask about side effects, drug interactions and what to avoid while taking the medicine. When you pick up your prescription, make sure it's what the doctor prescribed and ask the pharmacist how to use it. Read all labels and warnings and call the pharmacist or your doctor's office if you have questions. If a refill looks different from previous prescriptions for the same medication, ask the pharmacist about it. Sometimes generic drugs by different manufacturers are different shapes or colors. But don't assume; ask the pharmacist first.
3. Get test results. If your doctor orders a test or procedure ask when to expect the results. If you don't hear from the doctor in the prescribed time, call and ask for the results. Never assume everything is fine if you don't hear anything. Make sure you understand test results and ask your doctor for an explanation if you don't.
4. Choose hospitals carefully. If you require hospital care, talk to your doctor about which hospital will best meet your health needs. Ask which hospital can provide the best care and results for your particular medical condition. Before you leave the hospital, make sure you understand instructions about follow-up care.

Soothing Sunburns

Ahhhh, the idyllic vacation days of August. Hot, lazy days on the beach. Swimming and boating on crystal clear waters. Hiking through wildflower-strewn meadows. Vacation time is here again!

Hot days in the sun can take a toll on your skin. Just 10 minutes in the sun on a hot August day can result in sunburn. Even if all you're doing this month is weeding the garden and ferrying the kids to the pool or local park, a bad case of sunburn can put the kibosh on your plans and make life miserable for a few days. Prevention is worth a pound of cure, as my grandmother used to say. Slather on the sunscreen and repeat periodically. Even if you're wearing sunscreen that claims to be long-lasting or waterproof, you're safer if you reapply sunscreen every couple of hours. The higher the SPF number the better, particularly if for kids and seniors or if you have fair skin.

If the worst happens and you do get a sunburn, here are some suggestions for soothing sunburned skin:

• Take a cool shower or bath or apply cool compresses to burned areas. Adding baking soda or colloidal oatmeal to the bathwater will also help sooth the skin.
• Keep skin moist with lotion.
• Apply aloe vera gel to cool the skin and relieve pain.
• Adults can take an over-the-counter pain reliever.

Tips for Getting a Good Night's Sleep

When was the last time you got a good night's sleep? Fifty percent of U.S. adults are chronically sleep deprived. Lack of sleep is known to contribute to heart disease and weight gain. According to a 2006 report in the American Heart Association publication Hypertension, adults who get less than five of sleep a night increase their risk of developing hypertension. If you can't get a full eight hours under the covers, take a nap during the day. A 2007 report in the Journal of Applied Physiology indicated that just thinking about a nap could reduce blood pressure!

To get a good night's sleep, follow these tips from Eldr magazine:

• Turn off the TV and phone
• Don't smoke and don't drink alcohol or caffeine in the evening
• Avoid stress and don't argue before going to bed
• Bathe or shower before bed to relax your body
• Put out the pets (Their movements may wake you during the night.)
• Keep your bedroom cool, close the curtains and shut the door
• Sleep on a firm mattress; use a neck pillow and quality bedding (A higher thread count makes for smoother, more comfortable sheets.)
• Read, do deep breathing or meditate right before sleep

Seniors Are Happier, More Content

The older you are, the happier you are, says eye-opening new research about Americans' attitude toward life. "The good news is that with age comes happiness," said study author Yang Yang, a University of Chicago sociologist. "Life gets better in one's perception as one ages."

Older Americans have learned to be satisfied with what they have. They have more realistic expectations about life and have come to accept their achievements. Seniors realize "it's fine that I was a schoolteacher and not a Nobel prize winner," explained Duke University aging expert Linda George.

Between 1972 and 2004, Yang conducted periodic interviews with 28,000 people between the ages of 18 to 88. Although happiness seemed to soar and dip with the economy, at every stage in the study older Americans were happiest. About 33% of those surveyed said they were happy at age 88, compared to 24% of those 18 to 25. As people progressed through life, happiness appeared to increase about 5% with each decade. "Contentment as far as I'm concerned comes with old age," said study participant Ilse Siegler, 84, "because you accept things the way they are. You know that nothing is perfect."

It's Never Too Late to Get Healthy!

It's never too late to improve your health with exercise and diet, even if your past lifestyle has been less than healthy. Even after age 65, simple lifestyle changes can bring significant health benefits, says a recent study by doctors at Weill Cornell Medical College in New York. Eating a healthier diet and including exercise in your day can have a positive effect on many chronic diseases, including obesity, cancer, cardiovascular disease, diabetes and osteoporosis.

"I think this is an extremely important and positive message," said study leader Dr. Richard Rivlin, professor of medicine at Weill Cornell Medical College. "Many elderly people feel that it is too late for them to improve their health, but that is simply not true. When measures to combat chronic disease are started in one's 60s and 70s, there are still definite benefits. But older adults must realize that there is no quick fix. They must change their lifestyles."

Among the study's specific findings:

• Lowering high blood pressure through improved diet and exercise can prevent 20% of coronary heart disease cases in men and 30% in women.
• A low-calorie diet and regular exercise lower cancer risk by 50%.
• Weight training helps prevent osteoporosis.
• Calcium and vitamin D supplements slow bone loss and reduce risk of bone fracture.

How to Live to Be 100

Americans are living longer than ever thanks to medical advances and healthier lifestyles. In 1900, life expectancy in America was only 47.3. It rose to 77.9 in 2005, according the Centers for Disease Control and Prevention. Today, if you can make it to 70, you've got a good chance of living to age 85; and a growing number of people are reaching the 100 mark. In 1990 the country boasted 37,306 centenarians. By 2000, that number increased to 50,454. Last year 84,331 Americans celebrated their 100th birthday. By 2050, the U.S. Census Bureau predicts that 1.1 million of us will be 100 or older. Better start stocking up on birthday candles and fire extinguishers!

So what's the secret? Jeanne Calment of Arles, France, who died in 1997 at age 122, advised, "Always keep your smile." Here are more tips for reaching 100:

1. Be positive. The Mayo Clinic says cheerful, optimistic people live 50% longer than sourpusses.
2. Learn to manage your stress.
3. Just say no. Don't do things that stress you out.
4. Dance and sing.
5. Get a pet.
6. Exercise your body. Aim for 30 minutes of aerobic exercise a day.
7. Exercise your brain. Never stop learning.
8. Eat smart: more fruits and veggies, less red meat and fat.
9. Stay socially connected. Get out of the house and see people.
10. Quit smoking. Now.
11. Drink in moderation. A glass of red wine or ale a day reduces the risk of cardiovascular disease.
12. Get or stay thin. Thin people live longer.
13. Limit sun exposure. Skin cancer can kill you.
14. Keep track of your medications and take them.
15. Find a good doctor and go for regular checkups.

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.

Healthy Snacks Satisfy Munchies

If you're like most people in January, you're trying to eat better and exercise more. My downfall is always snacking. I get tired of crunching carrot and celery sticks. It's time to add a little pizazz to your diet! If you've got the munchies, try some of these healthy snacks:

• Popcorn. Popcorn has everything going for it. As a whole grain, it helps fight heart disease, diabetes and cancer. It's also fiber rich which is good for your colon. And it's low glycemic which means it's less likely to make your blood sugar spike which can cause you to feel hungry even when you're not. When air-popped, three cups of popcorn have only 93 calories.
• Dark chocolate. Chocolate when you're dieting? You bet! Rich in antioxidants, dark chocolate can help lower blood pressure and might protect your heart (the verdict isn't in yet, but let's not look a gift horse in the mouth). Dark chocolate does not spike blood sugar. An ounce of dark chocolate (about 3 pieces of Dove) has 126 calories.
• Prunes. Sweet and delicious, prunes have the lowest effect on blood sugar of dried fruits, half the sugar boost of raisins! Recent studies indicate prunes may help fight colon cancer. Three prunes have 69 calories.
• Hard-boiled egg. Packed with filling protein and rich in choline which optimizes brain function, each small white orb packs a nutritional wallop. One egg is just 80 calories.
• Almonds. Rich in fiber and protein, a handful of almonds makes a delicious and filling snack. Eat them in their skins which are packed with antioxidants. Almonds are good for your cholesterol and may cut the risk of lung cancer and heart disease. A small handful of almonds (about 15) is 100 calories.
• Peanut butter. It may be high in fat, but snacking on peanuts and peanut butter helps suppress appetite. Spread a tablespoon on celery sticks or apple slices for a delicious crunchy snack. One tablespoon of peanut butter is 90 calories.

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.

Get Involved to Cure Loneliness

The holidays are not a happy time for everyone. For many people who are separated from their families or who have lost a partner, the holidays are a lonely time. Seeing other families gathering together augments their feelings of loss. The burden of loneliness can feel particularly heavy during the holidays.

Rather than dwell on your loneliness, reach out to others. "Loneliness is often caused by wanting people to do something for us," explains psychologist Hap LeCrone. "When we do things for other people, we are rarely lonely."

Here are some things you can do to combat loneliness during the holidays (and all year round):

• Reach out. If a friend or acquaintance is also alone this holiday, invite them over for a cup of coffee or a bite to eat. Go to a movie together or out shopping to see the mall decorations.
• Volunteer. Serve food at the local soup kitchen, take small gifts and visit with the elderly in nursing homes, drive seniors to doctor appointments, deliver Meals on Wheels, help out at the local food pantry. Check with your church or local volunteer bureau; volunteers are particularly needed during the holidays.
• Re-connect with friends. Call someone you haven't talked with in a while and catch up on the news. Send a newsy card or email to an older relative. Invite a neighbor over for coffee.
• Get involved. Take a class or start a hobby. Think of something you've always wanted to do and get out there and do it.
• Get moving. Loneliness can lead to depression and nothing fights depression better than exercise. Join a gym, take a swim class, join a walking group, sign up for the park district volleyball team, join the yoga class at the senior center. Nothing creates a friendly bond like sweating together!
• Help others. The best cure for loneliness is to do something for other people. Giving of yourself lightens your load and theirs. You can find ways to reach out even if you're housebound. Organize a small phone network of other homebound people through your local church or senior services. Take turns checking on each other and sharing news.

When you give of yourself to others, you stop thinking about how difficult your own life is. If you're lonely this holiday, do something to help other people and reap the joy that comes from giving of yourself.

Holiday Sniffles? Could Be Your Tree!

Do you have a case of the holiday sniffles? It could be your Christmas tree! Allergists have long suspected a link between "live" Christmas trees and the rash of runny, itchy noses they see each December. The problem is that once they're cut -- usually weeks before Christmas -- the evergreens are no longer live, but dead. And nature's way of breaking down dead plants is through mold, a powerful allergen.

In an experiment to prove the mold theory, Connecticut allergy specialist Dr. John Santilli placed a cut Christmas tree inside an apartment and took air samples for two weeks. The normal mold count in a typical home is 500 to 700 spores per cubic meter of air. Within 24 hours of placing the tree in the apartment, the mold count rose to 800 spores per cubic meter. By day 14, the mold count had skyrocketed to 5,000 spores per cubic meter.

"The longer you keep the tree up, the worse it gets," said Santilli, who recently presented his findings at a meeting of the American College of Allergy, Asthma & Immunology in Dallas. A tree begins decaying as soon as it's cut, Santilli explained. "Mother Nature's cleanup crew is the mold. The molds take over and start decaying it." Add in the dry needles, leaves and grass in their branches and Christmas trees are an allergy disaster waiting to happen.

If you or a family member suffer from allergies, you might consider getting an artificial tree this year. Not only will you breathe easier, but there won't be any needles to pick out of the carpet after the holidays!

If your Christmas tradition demands a real tree, allergists suggest spraying the tree down with a good stiff spray from a garden hose first, then letting it dry before bringing it inside. The less time it spends in your house, the easier you'll breathe.

Super Staph Germ Can Be a Killer

A super staph germ that is resistant to current antibiotics has plagued hospitals, nursing homes and other multi-resident care facilities for some time. But a new, more aggressive strain has been responsible for thousands of recent illnesses. My uncle contracted an antibiotic-resistant staph infection while undergoing chemotherapy treatments at a Cincinnati hospital. Over the summer, there were news reports of an outbreak of the super germ at an East Coast day care center. This fall, several cases were traced to a Midwest high school locker room.

"An estimated 90,000 people in the United states fall ill each year from methicillin-resistant Staphylococcus aureus, or MRSA," said a recent article by Associated Press reporter Randolph Schmid. "It is not clear how many die from the infection. One estimate put the number at more than 18,000, which would be slightly higher than U.S. deaths from AIDS."

Attacking people with reduced immune systems, the super staph germ undermines the body's defense mechanisms by causing germ-fighting cells to explode, thus eliminating the body's main defense against infection. While antibiotic-resistant staph germs are generally found in health-care environments, the highly aggressive new strain is cropping up in communal settings like schools, assisted living facilities and day care centers. Called community-associated MRSA, or CA-MRSA, the new strain of super staph can cause severe infection and even death in otherwise healthy people. Recently, CA-MRSA caused the death of a 17-year-old Virginia high school student.

For years, Americans have overused antibiotics. Part of the problem is that patients have demanded and doctors have prescribed antibiotics for many illnesses for which they are not effective. Viruses do not respond to antibiotics, but that hasn't stopped us from asking our doctors for a prescription when we have a bad cold. Even when antibiotics are called for, Americans demand to start with the most powerful drug available. Children with chronic earaches or chronic bronchitis can find themselves immune to low-dose antibiotics by the time they reach high school.

It's the development of super germs like CA-MRSA that have finally caught the attention of the medical community and the public. Most physicians these days are circumspect about antibiotic use and prescribe low-dose drugs whenever possible. As a society, it's in our best interests to prevent the overuse of antibiotics and protect our disease-fighting drug arsenal. Otherwise, the next vicious super bug could run rampant through America and we will be powerless to stop it.

New Drug Reduces Fracture Risk

Breaking your hip increases your risk of suffering another fracture. A once-a-year injection of a new drug could substantially reduce that fracture risk for the 300,000 Americans who break a hip each year.

In a 5-year international study, 2,100 hip fracture patients were given an annual 15-minute infusion of either the osteoporosis drug Reclast or a placebo. During the 5-year monitoring period, those who received the drug were 35% less likely to break another bone.

At $1,000 a dose, Reclast certainly isn't cheap, but it could be a bargain compared to the cost of treatment, care and rehabilitation for a major fracture. For many seniors, a broken hip requires a month or more of care in a nursing home rehabilitation center. Some never fully recover from a broken hip and lose their mobility. By reducing fracture risk, the new treatment could allow more seniors to continue living healthy, active lives in their own homes.

Study results are "very, very good in terms of both fracture reduction and effects on bone density," said Dr. Stephen Honig, director of New York University Hospital's Osteoporosis Center. Sponsored by drug company Novartis which makes Reclast, the study was led by Dr. Kenneth Lyles of the Duke University Medical Center in Durham, NC.

Published in the November 1, 2007, New England Journal of Medicine, the study did not address safety issues for Reclast, which the FDA approved for osteoporosis use in August. The FDA has announced plans to review Reclast and other osteoporosis drugs, including Actonel, Boniva and Fosamax, for a possible link to irregular heartbeat.

Know When to Call the Doctor

Everyone gets aches and pains or feels ill from time to time. Many people don't like to go to the doctor so they'll just wait it out -- and often your body will heal itself. But there are times when waiting to call your doctor is the worst thing you can do.

Here are some tips from physicians on how to tell when home care isn't working and it's time to call your doctor:

• If you have a fever of 101 degrees that isn't better by morning, call your doctor. Long or high fevers can harm the brain. Even low-grade fevers, if they persist, can indicate infection or pneumonia.
• If you are ill or have a wound that isn't getting better, or that gets worse after a couple of days, call your doctor. Not healing can indicate infection, undiagnosed diabetes or skin cancer.
• If you are short of breath or wheezing, particularly if it's a new condition, call your doctor. If you're struggling to breathe, call 911 immediately. Breathing problems can signal a heart attack, panic attack, pneumonia and other serious problems.
• If you become hoarse for no reason, particularly if you're a smoker, call your doctor. And until you get a diagnosis, stay away from alcohol, coffee and soft drinks which will only make things worse.
• If you have an incapacitating headache and you're not prone to migraines, call your doctor. Dizziness, nausea, vomiting or pain in one spot can signal a stroke, brain tumor or onset of a migraine problem.
• If you have an earache that is so painful you can't hold your head up, call your doctor. Earaches are often symptoms of more serious problems. They can also be caused by foreign objects like insects or water in your ears.
• If you have face pain, call your doctor. It may be a sinus infection that requires antibiotics or it can be the sign of a stroke.
• If you have pain in a muscle, joint or bone that doesn't respond to heat and ice or is too painful to use, call your doctor. You may have broken a bone or have a severe strain or sprain.

When it comes to your health, there's no reason to play the hero. It's much better to call your doctor's office and talk to the nurse about your symptoms than suffer in silence while you let a little problem grow into a big one. Use common sense, but be smart. If you're not sure about something, or if you're a little worried about a symptom, make the call. Better safe than sorry!

How to Reverse Muscle Loss

Beginning in the 30s, the average person loses 1% of their muscle tissue annually, or about 5 pounds every 10 years. With loss of muscle mass, we lose physical strength. Neglect this aspect of your health and by old age your body will weak and feeble. Aside from hormone injections, the only proven way to reverse this loss and regain muscle is through resistance weight training.

Nobody's suggesting you take off for the gym and start pumping iron. SuperSlow resistance training provides a very safe and extremely effective method of weight training for seniors. Developed by Ken Hutchins in 1982 to help osteoporosis sufferers, the training was originally targeted to older women who have less physical and particularly less upper body strength.

SuperSlow is a slow-motion, high-intensity strength training that involves fewer repetitions with heavier weights at a much slower pace than typical strength training. The idea is to fully and safely fatigue specific muscles to trigger muscle growth. SuperSlow builds muscles faster with less risk of injury and soreness than any other method, practitioners say.

Training with a certified SuperSlow trainer is recommended. However, if a SuperSlow gym isn't located near you, you might try talking to the trainer at your local gym or rec center about implementing the concept in your regular routine. For more information, click here to visit the SuperSlow website.

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.

New Book Tells How to Shave Years Off Appearance

There's a new book out -- You: Staying Young -- that is chock full of tips that promise to make you look younger than your age in as little as 90 days. Doctors Michael Roizen and Mehmet Oz culled more than 35,000 medical and scientific studies about aging to find common sense things we can all do to make ourselves look younger than the number of candles on our birthday cake. The doctors champion life choices and activities that can make you feel and look younger than your biological age. They call this your real age.

Popular authors of the You books, Roizen and Oz initiated a new emphasis in proactive health care with their book You: The Owner's Manual. The doctors write a monthly column for Readers' Digest and are co-founders of RealAge.com.

Some of their tips for peeling the years off your real age:

• Floss. Daily flossing and brushing can make you appear 6.4 years younger.
• Lower your blood pressure. People with lower blood pressure (115/75) appear 25 years younger than those with high blood pressure (160/90+).
• Reduce stress. Reducing stress and improving your social network can take 30 years off your real age.
• Take vitamins. Regularly taking vitamins shaves 6 years off your real age.
• Quit smoking. If you quit, you can look 8 years younger.
• Stay active. Just two 20-minutes walks a day will make you appear 5 years younger.

Diet, Exercise Decrease Risk of Breast Cancer

While science offers no guarantees, multiple research studies suggests you can lower your risk of getting breast cancer by taking a few simple defensive measures:

• Eat more fruits and veggies. Five servings (3 or more cups) daily are recommended. Plants contain substances that protect cells the from damage that can lead to cancer growth. Cruciferous vegetables like broccoli, cauliflower, brussels sprouts and cabbage contain particularly potent cancer fighters. So stock up next time you're at the store and Go Green to stay in the Pink!
• Eat less fat. Diets high in fat usually include more calories and cause weight gain. Studies on connections between fat and cancer have been inconclusive to date, but weight gain, particularly after menopause, is strongly associated with increased cancer risk.
• Drink less alcohol. The use of alcohol has been clearly linked to an increased risk of breast cancer. One drink a day increases your risk only slightly over non-drinkers, but risk escalates quickly as alcohol consumption increases. (Remember, one drink = 5 oz. wine, 12 oz. beer or 1 oz. liquor. Those giant margaritas you love at your favorite Mexican restaurant, each of those can count as 2 to 3 drinks!)
• Add soy. There are no definitive studies on the merits of soy as a cancer deterrent, but Asian women who eat soy all their lives have a significantly lower incidence of breast cancer. Researchers suspect that benefits are greater if soy is a part of your diet from a young age, as opposed to being added to your diet after menopause. At any rate, soy is a healthy food, so it sure can't hurt to add it to your diet, and it might help.
• Exercise. There is growing evidence that regular exercise (30 minutes, 3 times or more a week) reduces breast cancer risk. In fact, exercise is a crucial element of good health and can significantly reduce your risk of other diseases such as heart attack, stroke and diabetes. One thing to remember, it's cumulative exercise time that counts. Ten minutes three times a day is just as good as 30 minutes once a day. So get out there and get moving!
• Enjoy your coffee. Thank heavens caffeine doesn't increase your risk of breast cancer. So you don't have to feel guilty when you sit down with that well-earned cup of java after a day of healthy eating and exercise.

"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!

Did You Get Your Flu Shot Yet?

It's flu season. Time to get your flu shot. This year it's easy. Vaccine supplies are plentiful and you can get a flu shot at your doctor's office, public health clinic, even some drug stores and grocery stores.

Each year about 36,000 American die from flu or its complications; 90% are 65 or older. Flu is a serious respiratory infection that affects the entire body. It is characterized by high fever (up to 104F), body aches, headaches, nausea and dehydration. For most people, the virus runs its course in one week but can last up to two weeks. It may take several more days for flu sufferers to regain their strength. Those most at risk are adults over 50, children under 5, and people with chronic medical conditions like asthma, chronic bronchitis or heart disease.

You cannot get flu from the vaccine as it is not made from a live virus. Few people experience any reaction to receiving the vaccine but some may experience redness or a slight swelling at the injection site. A very few people may develop a slight fever, chills or headache, but these only last 24 hours. Flu vaccinations must be renewed annually because the virus mutates from year to year. Unfortunately, this year's vaccine won't protect you against next year's flu.

According to a study just published in the New England Journal of Medicine, flu shots are particularly effective for the elderly with benefits increasing with each decade of age. Those who care for or regularly visit the elderly are particularly encouraged to get a flu shot. Flu season runs from September through May. Get your shot early and protect yourself and your family for the entire flu season.

If you have Medicare, don't forget that the flu shots are included for you at no charge.

Playgrounds for Grownups

You won't find swings or seesaws, but you will find lots of interesting and fun activities that stimulate both the body and the brain at new grownup playgrounds springing up in Nuremberg, Germany. Called Seniorenspielplatzen -- playgrounds for grownups --the new parks feature giant chessboards and padded badminton courts.

The city of Nuremberg got the idea from a Finnish study that showed playground activities helped older Finns improve balance, dexterity and speed. It's a new way of putting the old use it or lose it advice to work. As we age it's important to use our physical and mental "muscles" every day. Studies show that those who do enjoy greater mental acuity, stave off short-term memory loss, and maintain body flexibility and strength longer than their sedentary peers.

Oh, another thing you won't find on the new playgrounds -- children. The new parks are open only to seniors 60 years old and older!

Seniors Still Sexy After All Those Years

Most of America's seniors are still sexually active and enjoying life, according to a comprehensive survey on the sexuality of older adults. More than 3,000 seniors, ages 57 to 85, confided that sex still matters to them well into their 70s and 80s. The more healthy and physically fit they were, the more it mattered.

"The majority of those surveyed said they were in some type of
relationship, and most of those had engaged in sexual activity in the previous 12 months," said Dr. Stacey Lindau, University of Chicago assistant professor of obstetrics and gynecology and lead author of the report.

America's seniors are definitely holding their own. "Interestingly, the average frequency of sex among those who said they were active was two or three times a month, which is about the same reported in previous surveys of adults 18 to 59. What this suggests to us from a medical standpoint is that sexuality and sexual activity is less a function of age than a person's health status," Lindau said.

Since health does decline as people move into their 70s and 80s, the nature of sexual activity changed as people aged. Most seniors said they engaged in traditional intercourse with their partner, but reported more emphasis on cuddling, kissing and snuggling as they aged. Of seniors 75 to 85, only 38% of men and 16% of women reported sexual activity during the past year.

Enthusiasm for sex seemed to be a Mars/Venus affair. Of the men surveyed, 87% said sex was important in their lives, compared to 65% of the women. Of those who remained sexually active, half reported experiencing at least one sexual problem. For women, lack of desire was the most common complaint; for men, 37% cited erectile dysfunction.

Years of Rock Music Take Toll on Boomers' Hearing

Remember cranking up the radio while you cruised with your friends in the family station wagon? Remember rocking out at ear splitting concerts, screaming along with the band? Remember spinning the stereo dial until you could feel the bass thumping in your bones? Ah, youth.

Baby boomers are paying the price for all those hours of stereophonic rock. Now they're pumping up the volume not to dance to the music, but just to hear it. Years of high-decibel music have taken a toll on the ears of adults moving into their 60s and even 40s and 50s. One in six boomers has suffered a hearing loss, according to the Better Hearing Institute, a nonprofit education group.

More people ages 45 to 64 report hearing difficulties (10 million) than people older than 65 (9 million), according to AARP studies. With the advent of earphones and earbuds, more people are losing their hearing earlier, says the National Institute on Deafness and Other Communication Disorders.

Hearing loss caused by aging generally begins to affect people in their 60s. But noise-induced hearing loss caused by continuous loud noise over an extended time period (rock concerts typically measure 115 decibels) can have an effect much earlier. Some aging rockers report problems hearing the television or following conversations in crowded restaurants as early as their 40s and 50s.

Boomers "are the first of that rock 'n' roll generation," said Sharon Beamer, of the American Speech-Language-Hearing Association, "the first to really grow up with loud music, personal stereo systems."

"None of us protected our ears at all," said Pat Benatar. Now 54, the well-known rock singer and guitarist campaigns for hearing loss prevention. "I'm still a junkie," she said of rock music. "I still want it so loud." But when her dishwasher is running, she admits, "I can't hear any conversation at all."

With 78 million boomers poised to enter their senior years, hearing aids are undergoing a major overhaul. No longer the big, dorky, pink plastic gizmos your father forever fiddles with, state of the art hearing aids are as tiny as iPod nano earbuds and come in a variety of shades to match your hair color. Unobtrusive yet powerful, manufacturers hope they will appeal to self-conscious, age-phobic, style-conscious boomers. Currently, only 150 people of every 1,000 who suffer diminished hearing wear a hearing aid.

Moms and Daughters Trade Advice

Retired moms and working-age daughters were asked: If you could give each other one piece of advice about planning for retirement, what would it be?

Moms said: "Don't live beyond your means and save more money for retirement so you can deal with the unexpected."

Daughters said: "Spend more money and enjoy yourself."

"It is foolish for retirees to deprive themselves of things they want to do or have and that they can readily afford," admonished Humberto and Georgina Cruz in their column, Retire Smart. "But it's also foolish -- and irresponsible -- to overspend while young and fail to save adequately for retirement."

There's a definite generation gap between how mothers and their daughters are approaching retirement, according to a recently released MetLife Mature Market Institute study titled, It's Not Your Mother's Retirement. More than a thousand women were interviewed for the study which found that older women are far more conservative than their daughters when it comes to saving and spending. Two-thirds of the women interviewed said they were enjoying an excellent retirement. Those who weren't cited money troubles as their biggest problem.

Daughters seemed less concerned about money. Although they had higher consumer debt (generally $25,000 or more plus any mortgage), they anticipated an active retirement. Travel, further education, managing investments and caring for relatives were among their anticipated retirement activities. Of course, many of these things cost money, but daughters planned to work longer to earn more -- 17% until they're 70 and 6% said may never retire!

Personally, I think I'll save a little more now so I can afford to retire later!

Weathering the Pitfalls of Retirement to Build a Happy Life Together

Retirement is one of life's great milestones. Like marriage, the birth of a baby, becoming an empty-nester or a serious illness, retirement is an event that can bring a couple closer together but has the frightening potential to drive them apart. Couples talk to each other about getting married, disciplining the kids, going back to work, managing their money, where to take the next vacation -- everything it seems but how they expect life to change when they retire. The problem is that often husband and wife have vastly different plans for retirement.

Retirement threw my parents for a loop. In their marriage Dad managed the business and Mom managed the home. They were each happy having control over their own personal domain. Sure they solved problems and made big decisions together, but they were each the supreme ruler of day-t0-day decisions in their own little kingdom. And they were both happy that way.

Then Dad retired. Without a company and employees to manage, he tried to manage Mom and the house. He wanted to redecorate and get rid of her beloved pink chintz sofa. He wanted to paint the pastel walls deep colors. He wanted to move all the pictures around and create themed rooms. Worst of all, he wanted to reorganize the kitchen, claiming his way would be more efficient. The battle lines were drawn!

They compromised. They kept the sofa but recovered it in a beautiful and more up-to-date floral print that Mom loved. They painted one or two walls in each of the main rooms a deep color but painted the other walls a complementary softer shade. With the exception of a few treasured items, she let him shuffle the pictures around and rehang them in new groupings. He left her curio cabinets and their contents alone. He left the kitchen organization alone, but learned to make bread and soup. And Mom got a part-time job. It's like Erma Bombeck said in one of her books, "I married you for life, not for lunch."

The job kept them out of each other's hair but only delayed dealing with the problem. Five years later Mom retired and Dad's grip on the household was even more firmly entrenched. It took them awhile, but they've finally reached an understanding and have blocked out areas where each gets to be "king." Dad can keep his study any way he wants, and Mom has domain over her craft/work area in family room. Dad stays out of the basement laundry room. Mom doesn't interfere with Dad's organization of the garage. Dad can rearrange the furniture in the living room, but Mom's favorite chair and lamp are off limits. Over the last couple of years they've managed to figure out what's most important to each of them. More importantly, they've learned to recognize and respect the other person's needs.

Most authors and columnists who write about retirement focus on finances, lifestyle or travel plans. The thing is, it's the little everyday frictions that can tear a couple apart. Retirement is like being newly married. After 25 to 30 years of marriage, you're both somewhat different people and you have to get to know each other all over again. It may be hard work, but after everything you've built together over the past quarter century, it's worth investing a little more time and effort in each other to build the next phase of life together.

Revolutionary Drug Fights Osteoporosis

A revolutionary bone-building drug dramatically reduced hip, vertebra and other fractures in women with osteoporosis according to a three-year international study. Currently only approved for cancer patients, Zometa (zoledronic acid) may be the miracle drug osteoporosis patients have been waiting for. Novartis Pharmaceuticals is hoping for FDA approval to start marketing the drug for osteoporosis under the name Reclast later this year.

In the recently completed study, the drug reduced overall fracture risk by 33%, hip fracture by 41% and vertebral fracture by 77%. The study was published in this month's issue of the New England Journal of Medicine.

Reclast is administered as a single 15-minute intravenous dose once a year. Currently, bisphosphonates like Zometa and Fosamax are the most popular and effective drugs used to treat the breakdown of bone caused by osteoporosis. Unfortunately, doctors have found that most patients quit taking the drugs after a short time. Novartis, which sponsored the new study, hopes its annual dose will change that. Like a mammogram, it could become part of a woman's annual physical.

There are some significant risks with the new drug protocol. In the study of 8,000 women, a rare, serious heartbeat irregularity occurred more often in women on the drug than on those taking a placebo. The study was also too small to rule out an increased risk of jawbone deterioration which affects 3% to 10% of cancer patients taking more frequent doses of the drug. However, for those with advanced osteoporosis, the significant benefits may outweigh the risks.