Adversity and Human Resilience

A recent study lends a fresh perspective to the famous quote, “That which does not kill us, makes us stronger.” The authors of this study examined the relationship between cumulative lifetime adversity and human resilience. By analyzing a nationally representative sample of the population, the authors found that individuals who experienced a moderate amount of adversity during their lifetimes had higher levels of mental health and wellbeing than (a) people with an extensive history of adversity and (b) people without any history of adversity. Taken at face value, these results seem to contradict prior research which has consistently found the experience of adversity to be positively correlated with poor mental and physical health. That said, the authors of the current article emphasize that this is the first study to examine cumulative life adversity—compared to prior research which has historically analyzed individual events or singular categories of events. In other words, in the past, researchers have either studied the occurrence of a single event in a person’s life (e.g., asking a person to describe one adverse event that occurred during their lifetime), or a single category of adverse events that can be experienced by many people. This study took a novel approach by to the topic of adversity by combining both of these methodological techniques to assess the cumulative effects of multiple events affecting the same individual across multiple categories of adverse events that tend to affect different individuals. If both the prior findings and the current study are valid, this would suggest that the experience of adversity, can produce both a debilitating effect in the immediate time-frame in which the event occurs, and a toughening (i.e., overall strengthening) affect over one’s entire life time. Consequently, this accrual of lifetime toughness would continue to bring new perspective to one’s future appraisals by placing them in a position of greater wisdom via the confidence stemming from the knowledge that they have successfully dealt with past experiences of adversity. In short, if aging is defined by the wisdom and strength that comes from it, then what doesn’t kill us may actually make us stronger—in moderation.

Overeating and Cognitive Impairment

Here’s something to think about before you hit the all-you-can-eat buffet: Mayo Clinic researchers found that overeating doubles the risk of memory loss in those age 70 and over. The study looked at 1,200 adults, ages 70 to 89, none with dementia, but 163 with mild cognitive impairment. The researchers found that those who ate more than 2,142 calories a day had nearly twice the risk of mild cognitive impairment compared to those who ate fewer than 1,526 calories a day, according to study author. The researchers also observed that the higher the amount of calories consumed each day, the higher the risk of mild cognitive impairment, noting that dietary intake has been associated previously with cognitive impairment, but the role of daily energy consumption has not been clear. The findings may have clinical implications, as doctors and patients discuss the links between common healthy living practices and overall cognitive function. People with mild cognitive impairment are not regarded as having dementia, but they have cognitive deficits that appear to precede the development of such diseases as Alzheimer's. To understand the links between caloric intake and cognitive impairment, the study asked a random sample of 1,233 non-demented study participants, ages 70 trough 89, to fill out a food frequency questionnaire for the year preceding an interview. The volunteers included 1,070 cognitively normal people and 163 with mild cognitive impairment, as determined by an expert panel. The volunteers were divided into three groups, based on the caloric intake derived from their questionnaire answers. The group with the highest daily calorie consumption was associated with a greater chance of having mild cognitive impairment. One implication of the study might be that "cutting calories and eating foods that make up a healthy diet may be a simpler way to prevent memory loss as we age, the study suggests.

Glaucoma the "Sneak Thief of Sight"

There are many good reasons to get an eye exam each year, and perhaps one of the most important is to find out if you have indications of glaucoma, a group of eye diseases that can lead to blindness. January is Glaucoma Awareness Month. This can serve as a public service to people of all ages to get a comprehensive eye exam. While there is no cure for glaucoma, there are treatments available to preserve sight. According to the World Health Organization, glaucoma is the second leading cause of blindness in the world. Some estimates state there are over 60 million people worldwide with suspected glaucoma. The Glaucoma Research Foundation, a non-profit organization dedicated to finding a cure for glaucoma, states that there are currently 2.7 million people in the United States over age 40 with glaucoma. The National Eye Institute is projecting that there will be a 58% increase in this number by 2030. There are risk factors for glaucoma. Glaucoma can strike at any age, from newborns to elders; everyone is at risk for glaucoma. However, certain groups are at a higher risk that others. People over age 60 are at a higher risk (you are six times more likely to get glaucoma if you are over 60 years), as are family members of those who have glaucoma (the most common type of glaucoma is hereditary; family history increases risk of glaucoma four to nine times), and people with diabetes. People who are severely nearsighted are also at risk for glaucoma. Some evidence links high doses of steroid use to glaucoma. Eye injuries may cause glaucoma, also. This type of glaucoma can occur immediately after the injury or years later. Glaucoma is sometimes called the “sneak thief of sight” because often there are no symptoms of the disease and once vision is lost it cannot be regained. The Glaucoma Research Foundation states that as much as 40% of vision can be lost without a person noticing. If you receive a diagnosis of glaucoma, it is important to know what it may mean. First, it does not necessarily mean that you will go blind. Blindness from glaucoma is a relatively rare occurrence. Sight impairment from glaucoma occurs in about 10% of patients. Glaucoma can be controlled with treatments for life – eye drops, laser treatment or surgery – and these treatments may be able to help prevent additional vision loss. Is it time for your annual eye exam? It may be a good time for you to schedule your eye exam for 2014.

Healthcare System Facing Many Challenges

Up to a fifth of Americans over 65 years old have mental-health or substance-abuse conditions, according to a report released by the Institute of Medicine, an independent government-advisory group. According to this study, at least 5.6 million up to as many as 8 million older adults in America have one or more conditions, which present unique challenges for their care. And, the health-care system isn’t set up to adequately address their concerns. With the number of adults age 65 and older projected to soar from 40.3 million in 2010 to 72.1 million by 2030, the aging of America holds profound consequences for the nation. Substance abuse appears to be a growing problem among Baby Boomers, and there’s no reason to believe the trend will stop. Between 2002 and 2007, the percentage of people aged 50 to 59 nearly doubled to 9.4%, and non-medical use of prescription drugs also increased substantially to 4% from 2.2%. Also, of particular concern are depression and dementia-related behavioral or psychiatric symptoms. Some of this may be brought on by the events more commonly experienced later in life, such as the death of loved ones. Another factor in the looming increase in demand on the mental health-care system is simply a larger number of aging Americans. However, older people are less likely to seek psychiatric treatment compared with younger ones, and the availability of services and professionals geared to treat this population is lacking, according to the report. Many older people with mental-health problems also have physical ailments, so clinicians have to be especially careful to avoid unsafe drug interactions. An older person’s goals for mental-health treatment also may be different than a younger patient’s. Instead of a total cure, an older individual may just want to function better while reducing the amount of needed medications. For decades, policymakers have been warned that the nation’s health care workforce is ill-equipped to care for a rapidly growing and increasingly diverse population. In the specific disciplines of mental health and substance use, there have been similar warnings about serious workforce shortages, insufficient workforce diversity, and lack of basic competence and core knowledge in key areas. An expert committee assessed the needs of this population and the workforce that serves it. The breadth and magnitude of inadequate workforce training and personnel shortages have grown to such proportions, says the committee, that no single approach can adequately address the issue. Overcoming these challenges will require focused and coordinated action by all.

New Year Healthy You Resolutions

As we start the New Year, many people make resolutions; often times it is to be healthier. What are some of the lifestyle changes that can lead to a more healthy life – and not fade away as the idea of making resolutions wears off? A balanced diet and participation in regular exercise are paramount in maintaining a healthy life for people of all ages. Routine exercise and healthy diet can have an even more noticeable impact on our general well being. Different people prefer different types of exercise. Whether you are looking for exhilarating work out such as Zumba or are trying to ease into a lifestyle change and are looking for exercise that would be beneficial but gentler – several options are available for your level. A few examples follow: Chair Exercise Class – chair exercise increases strength, flexibility, balance and endurance to those individuals with mobility limitations, arthritis and a decreased level of functioning. Classes are Tuesdays and Thursdays from 10:30 – 11:30. Meditation – Discover a new level of peace with yourself. Dress comfortably, bring a towel or mat to sit on and learn the basics of meditation. Thursdays for 4 weeks starting January 16th at 7:00pm. Qi Gong – Low impact exercise that can be practiced standing or sitting. Promotes relaxation, balance, and coordination with the use of gentle, fluid movements. Each class is 30 minutes. Wednesdays at 9:00am. Yoga – this relaxed, open class is offered ongoing for all levels. Come as often as you like and work at your own pace. Wear comfortable clothes and bring a yoga mat. Mondays from 10:00 -11:30AM. Zumba Fitness – feature exotic rhythms set to high energy Latin and international beats. Zumba is easy to do, effective and totally exhilarating. Mondays for 6 weeks beginning January 13th from 8:15 – 9:15am. Zumba Gold – modifies the moves and pace of Zumba to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. Wear comfortable clothes and good sneakers. Fridays for 6 weeks beginning January 16th from 8:15 – 9:15am. All of the above take place at The Dale Association, 33 Ontario Street, Lockport. Please call 433-1886 for additional information, costs, and to register. As always, be sure to check with your physician before starting any new exercise program. Many diseases in adulthood may be preventable or at least slowed down as a result of healthy lifestyle. Osteoporosis, arthritis, heart disease, high blood pressure, diabetes, high cholesterol, dementia and depression are some of the common conditions that can be positively modified through diet, exercise, and other simple lifestyle changes. A free diabetes prevention program is being offered on Thursdays, starting January 23rd at 10:00am. The workshop is being presented by Niagara County Department of Health, Nursing Department. This interactive and empowering program is for adults with pre-diabetes and diabetes. For more information or to register for this program, please call 297-1900. Workshop will take place at 33 Ontario Street, Lockport, NY. Also, Let’s talk about Cholesterol – is a free health seminar being offered on Thursday, February 13th at 10:00am at 33 Ontario Street, Lockport. Participants will learn about cholesterol and how it affects your body. Find out the difference between good and bad cholesterol, and discover how diet and exercise can help control cholesterol. Tips about eating healthier will also be provided. This free workshop is being presented by BlueCross Blue Shield of Western New York. The public is invited to attend and reservations can be made by calling 433-1886. A Parkinson’s Disease or a Movement Disorder Support Group meets the first Friday of every month at 12:30pm. This support group welcomes all. Please call Beth at 433-1886 for information or questions. Memory Minders is a social day program for people with mild memory impairment and welcomes new participants to the program on Mondays and/or Fridays from 10:00am – 2:00 pm. Participants enjoy activities and support designed to slow the further deterioration of mild memory loss. To schedule a pre-screening and for additional information, please call Angie at 433-1886. Some other important lifestyle modifications include: smoking cessation, going to your primary care doctor routinely, reviewing your list of medications with your doctor, visiting the dentist annually, following up with your eye doctor and engaging in regular and ongoing social activities. Here’s to a healthy you and happy New Year!

Diabetes Awareness, Prevention and Support

Are you at risk of Diabetes? Take the following test. A score of 9 or higher means you are at risk for pre-diabetes or diabetes. This does not mean you have diabetes – you’ll need to see your health care provider for a blood test to find out if you have diabetes. Diabetes Risk Test I had a baby weighing more than 9 pounds at birth OR I have had gestational diabetes (diabetes during pregnancy) [Points: 1] I have a sister or brother with diabetes [Points: 1] I have a parent with diabetes [Points: 1] I am overweight (see chart below*) [Points: 5] I am younger than 65 years of age AND get little or no exercise in a typical day [Points: 5] I am between 45 and 64 years of age [Points: 5] I am 65 years of age or older [Points: 9] TOTAL POINTS: *At Risk Weight Chart – find your height in the chart. If you weigh as much or more than the weight listed for your height, you are at risk for type 2 diabetes. Height Weight (in pounds) 4’10’’ 129 4’11” 133 5’ 138 5’1” 143 5’2” 147 5’3” 152 5’4” 157 5’5” 162 5’6” 167 5’7” 172 5’8” 177 5’9” 182 5’10” 188 5’11” 193 6’ 199 6’1” 204 6’2” 210 6’3” 216 6’4” 221 If you are at risk for diabetes, you may be interested to know about a Diabetes Prevention Program. The Diabetes Prevention Program is a proven way to prevent diabetes in people who have pre-diabetes or are at risk for diabetes, by making small lifestyle changes. The Diabetes Prevention Program is an evidence based program for adults and is led by a trained Lifestyle Coach. The program meets in small groups for just one hour every week for 16 weeks, and includes supportive monthly follow up sessions. The trained coach leads the weekly sessions to help you improve your food choices, increase physical activity, and learn coping skills to maintain weight loss and healthy lifestyle changes – that lead to the prevention or delay of a diabetes diagnosis. Individuals who participate in the Diabetes Prevention Program will get: o Lifestyle coaching o Group and individual support o Educational materials o Personalized feedback o Introduction of physical activity o Lifetime friends o Useful information o A healthier you! The program is based on a clinical research trial led by the National Institutes of Health, which showed that people with pre-diabetes can prevent or delay type 2 diabetes by 58% overall, and 71% in people 60 years of age and older. The Diabetes Prevention Workshop is being offered by Niagara County Department of Health, Nursing Division at The Dale Association, 33 Ontario Street, Lockport, NY Thursdays, starting January 23rd from 10:00 – 11:00am. To RSVP, please call 278-1900 and ask to speak to somebody about the Diabetes Prevention Program.

Holiday Stress

For many, the holidays are a time for families and friends to gather and for joyous celebrations. Even though the holidays are enjoyable, they can be demanding. For some, the added stress can lead to emotions that sneak up on you and pull you down when you least expect it. The holidays are not as joyful for some as they are for others. Maintaining good health throughout stressful times is directly linked to a positive mind set. Improving your mood need not be time consuming or expensive – try these simple strategies to distract your attention from the hectic pace of life around you and restore the energy you need. Make sure you are well rested. According to the National Institute on Aging, an estimated 30 percent of middle aged Americans don’t get enough sleep. Factors that can help you get a good night’s sleep are sticking to a regular bedtime, sleeping in a cool and dark room and avoiding stimulants such as caffeine after mid-afternoon. The American College of Sports Medicine recommends at least 30 minutes of moderate exercise each day. Moderate exercise is an activity that leaves you feeling warm, but still able to talk. And don’t forget routine activities like mopping the floor and raking leaves are considered moderate exercise. Music has the ability to alter your mood. If you want to relax, listen to slow, soothing classical music. To energize yourself, pick something that is faster such as jazz or pop. Or consider making your own music by playing a musical instrument. Bringing a little creativity into your life can improve your sense of well being; it could be something as simple as trying a new recipe. By making a difference in the lives of others and becoming active, you generate positive feelings in your own life. Volunteering will fill your heart and let goodness shine in your life. Studies show that people who volunteer as little as two hours per week improve their own health. Worries drift away when you focus on others. Caregiving responsibilities layered on top of keeping up with holiday traditions can take its toll on dementia families, especially the caregiver. The person with dementia may also feel a sense of loss during the holidays. With some planning and adjusted expectations, your celebrations can be filled with joy and magical moments to cherish forever. Adjust your expectations No one, including yourself, should expect you to maintain every holiday tradition or event. • Give yourself permission to do only what you can reasonably manage • Choose holiday activities and traditions that are most important to you • Host a small family dinner instead of a throwing a big holiday party • Consider serving a catered or takeout holiday meal. Many grocery stores and restaurants offer meals to go. • Start a new tradition. Have a potluck dinner where family or friends each bring a dish Involve the person in the festivities - There are many manageable activities the person and you can do together, such as: • Wrap gifts • Bake favorite holiday recipes together. The person can stir batter or decorate cookies. • Set the table. Avoid centerpieces with candles and artificial fruits and berries that could be mistaken for edible snacks. • Talk about events to include in a holiday letter • Prepare simple foods such as appetizers • Read cards you receive together • Look through photo albums or scrapbooks. Reminisce about people in the pictures and past events. • Watch a favorite holiday movie • Sing favorite carols or read biblical passages When the person lives in a care facility - A holiday is still a holiday whether it is celebrated at home or at a care facility. Here are some ways to celebrate together: • Consider joining your loved one in any facility-planned holiday activities • Bring a favorite holiday food to share • Sing holiday songs. Ask if other residents can join in. • Read a favorite holiday story or poem out loud I hope this makes your holidays a little less stressful.