Quality Life Forum

Sunday, September 1, 2024

Facing a Terminal Illness

When shocking news of a terminal illness confirmation comes in, it becomes a turning point of life. End of life is real but we are often unprepared.

Crisis management

Facing terminal illness represents a personal and family crisis. It impacts the patient and his/her family, as family is the primary resource for care and support. Every member of the family is going through the difficult time with their loved one, along with the illness progression. You don’t have to fight alone. Reaching out for help when needed, there are many resources available, from healthcare system, health insurance network, private health coaching, social services, community and friends, for support.

Allow yourself to feel complex emotions and take your time to calm down your mind. After dealing with the initial shocking and emotional experiences - fear, anger, resentment, denial, helplessness, sadness, and frustration; acceptance will eventually come in confidence to face with the reality and reset life. Go forward with hope and a plan for what you want to do and accomplish.

Make health care decisions

This is the most important decision to make and it is a personal one. Take your time to well understand your treatment plan options and palliative/hospice care before making this decision.

Key steps including:

*Learn about your diagnosis – learn everything you can, the prognosis, progression, treatment options including efficacy, safety and cost and set treatment priorities as you wish.
*Learn and think about end of life and palliative/hospice care, lifespan vs. health span, and level of quality of life.
*Establish a practical support network to maintain daily routine and care.

Address financial and legal issues

It’s time to think through and make a living will and a will. Careful consideration of both the legal and financial aspects of your illness can bring a sense of control and peace of mind.

A Living will

This is a heavy topic. No one wants to think about end of the life; however, it is wise to thought it out before the unexpected illness strikes. With a peaceful mind at a leisure day, answer a few questions -

1. In case of cancer or other life-threatening/terminal illness, what medical treatment you want or don’t want? Life extension or quality of life means more? Treatments are hopeful or too risky? Pursue unknown% chance of treatment success rate or choose comfort and palliative care is more realistic? These critical decisions are personal. To fully understand each treatment options for its action and side effects, asking questions and reaching out for reliable resources. You have the right to know everything to make your decision, including comfort care, artificial feeding, and cardiopulmonary resuscitation.

2. Who do you trust to make medical care decisions when you are unable to do so? Consider a person, whom you trust and also with high health literacy, to make care decisions for you as power of attorney when you are not able to make care decisions for yourself. This person should fully understand your wishes and act for your best interests/benefits.

3. What you want others to understand you values and respect your life
It is wise to have a living will, to make your wishes clear, well known, and respected. This may take some thoughts. The Five Wishes can be a helpful tool.

You may also plan and draft a will at any time. When you are ready to make it legal, meet with a lawyer in your state. Many people asking the difference between a living will and a will; they have very different functions and it is important to have both.

A Living Will contains your thoughts and wishes regarding whether you do or do not want to be kept alive by artificial means if you are at a point, due to accident or illness, where the doctor says there is no longer a hope of recovery for you. It is a chance to give your family guidance as they struggle, in a highly emotional situation, to figure out what you would have wanted them to decide for you.

A Will

A Will contains your wishes for how you want what you own to be distributed among your family and friends once you pass away. It can also contain instructions for the care and support of your family members, such as naming a guardian for your minor children. It is a road map of instructions that should be prepared in accordance with the laws of the state in which you reside.

Address health care expenses

Medicare/Medicaid benefit coverage (if applicable)

Supplemental/private Insurance coverage (if applicable)

Update financial documents and beneficiaries and plan care of your dependents

Get documents in order

Organize legal documents and other important personal information, may include:

·        Will
·        Trust documents (if applicable)
·        Living will or directive to physicians
·        Health care power of attorney, or HCPOA
·        Durable power of attorney, or DPOA
·        Health Insurance Portability and Accountability Act, or HIPAA, form
·        Adoption papers (if applicable)
·        Veteran's discharge papers (if applicable)
·        Prenuptial agreement (if applicable)
·        Marriage certificate (if applicable)
·        Divorce decrees (if applicable)
·        Death certificate of a spouse (if applicable)
·        Citizenship papers, if not born as a U.S. citizen

Other important information can include:

·        Inventory of assets with account numbers and passwords, including safe-deposit box access
·        Digital assets and passwords like photos or music stored in the cloud
·        Access to your computer
·        A list of contacts
·        Receipts for funeral arrangements
·        Obituary and services guidance

Managing self-care and emotional needs

Be open for your emotional needs and optimize self-care for physical comfort. Create a comfortable home setting for remission recovery. Learning to face your emotions, manage stress, pursue activities that bring your meaning and joy. If need additional outpatient help, may consider private health coaching and homecare services for care and support.

In addition, there are resources for self-help and support, see selected links below, as well as disease specific support groups are also available.

https://www.helpguide.org/harvard/dealing-with-a-loved-ones-serious-illness.htm
https://www.livestrong.org/
http://www.alz.org/index.asp

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Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.

Thursday, August 1, 2024

Reducing Aging Eye Fatigue Update

Eye fatigue is a common compliant in many older adults. Symptoms may include
    Fatigue
    Eye Pain
    Blurred Vision
    Double Vision
    Burning
    Watery Eyes
    Dry Eyes
    Sore Neck
    Photophobia (sensitivity to light)
    Concentration difficulties
    Headaches
Excessive and intense computer usage can also cause additional symptoms such as:
    Difficulty focusing when looking from paper to monitor screen
    Afterimages when looking away from monitor screen

Understanding Age-related Vision Changes

As part of aging, your eyes and vision change over time. While not everyone will experience the same symptoms, the following are common age-related vision changes:

Need for more light. As you age, you need more light to see as well as you used to. Brighter lights in your work area or next to your reading chair will help make reading and other close-up tasks easier.
Difficulty reading and doing close work. Printed materials can become less clear, in part because the lens in your eye becomes less flexible over time. This makes it harder for your eyes to focus on near objects than when you were younger.
Problems with glare. When driving, you may notice additional glare from headlights at night or sun reflecting off windshields or pavement during the day. Changes in your lenses in your eyes cause light entering the eye to be scattered rather than focused precisely on the retina. This creates more glare.
Changes in color perception. The normally clear lens located inside your eye may start to discolor. This makes it harder to see and distinguish between certain color shades.
Reduced tear production. With age, the tear glands in your eyes will produce fewer tears. This is particularly true for women experiencing hormone changes. As a result, your eyes may feel dry and irritated. Having an adequate amount of tears is essential for keeping your eyes healthy and for maintaining clear sight.
Go to Aging Eye Facts to learn more.

How to prevent eye fatigue?

Take a break - Use the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Take a longer walk in nature to extend far vision in green landscapes will benefit more.
Blink frequently - Do not forget to blink periodically. Staring at computer screens can dry our eyes and cause redness and irritation.
Use proper lighting - Use incandescent lighting and avoid high-intensity lamps, which cast shadows and create glare. Place a dim light on either side of your workstation to create equal brightness without dark, shadowed areas.
Use artificial tears to refresh your eyes when they feel dry.
Use an air cleaner to filter dust and a humidifier to add moisture to the indoor air.
Reduce contact lens wear: If you wear contact lens, do not leave them in for more than 12 hours a day. Let your eyes well rest for a good night sleep.
Eye protection: wearing sunglasses to prevent sunlight damage.
Good nutrition and sufficient quality sleep.

Home Remedies for relieve eye strain

Massage and eye cupping - Massaging the area around the eyes (manually or use an eye massager) will help relax the muscles and stimulate the tear glands. Also try rub your hands together to create friction and warmth, then gently cup your palms over your closed eyes, may also put a gentle pressure on the eye balls and rest them in the dark for 30 seconds. Slowly open and look around.
Eye exercises – regular eye exercises can alleviate eye strain, improve circulation, focus, and concentration. Roll your eyes in both clockwise and counter-clockwise for a few seconds. Then take a break and blink, repeat few times.
Cold compresses: Apply a cold water soaked washcloth to tired, dry eyes (keep your eyes closed). Other alternatives are cold rose water or whole milk soaked cotton balls, refrigerated cucumber or potato slices.
Warm compresses are also effective in reducing pain and swelling: use warm water soaked clean towels or warm tea bags.

Tips for Eliminating Screen time/Computer Eye Strain

Use quality glasses or consider computer glasses - Computer glasses are prescription eyewear that are specifically designed for computer work. They allow you to focus your eyes on the distance of a computer screen, which is generally farther away than reading material. Computer glasses optimize your eyesight when you're looking at digital screens and help to reduce glare.
Keep your screen bright - This reduces the flicker rate of the computer and reduces fatigue. Flickering can lead to eyestrain and headaches. Also, a bright monitor causes your pupil to constrict, which results in a greater range of focus. This reduces the need for your eye to accommodate and enables you to work longer and with more comfort.
Check your monitor’s position - The position of your computer monitor can add to your eyestrain. It is important that it be positioned at the proper distance away from your eyes. Optimally, your computer screen should be 15 to 20 degrees below eye level (about 4 or 5 inches) as measured from the center of the screen and 20 to 28 inches from the eyes.
Adjust your screen resolution - Make sure your monitor has a high-resolution display. A higher resolution produces sharper type and crisper images, reducing eye strain.
Minimize glare - Clean your monitor regularly to remove dust and consider installing an anti-glare screen. It also helps to keep shades drawn to prevent glare from outside sources.
Eliminate overall computer, tablet, and smart phone usage time. Block time to turn your personal electronics off, i.e., on evenings and Saturdays.

Schedule a comprehensive eye exam

You should get your eyes checked at least once a year, especially as you grow older. Be aware of cataracts development, when aging or injury changes the tissue that makes up your eye's lens. At first, the cloudiness in your vision caused by a cataract may affect only a small part of the eye's lens and you may be unaware of any vision loss. As the cataract grows larger, it clouds more of your lens and distorts the light passing through the lens. This may lead to more noticeable symptoms, such as

- Clouded, blurred or dim vision
- Increasing difficulty with vision at night
- Sensitivity to light and glare
- Need for brighter light for reading and other activities
- Seeing "halos" around lights
- Frequent changes in eyeglass or contact lens prescription
- Fading or yellowing of colors
- Double vision in a single eye

Routine eye exams give you the opportunity to discuss with your eye-care professional any issues you may be having, and they may enable you to catch any problems in their early stages.

Ask your doctor about vitamins and supplements - Getting the proper amount of vitamins and minerals is important for overall as well as eye health. Vitamins that contain antioxidants and ingredients may benefit the health of the eye and reduce eyestrain, such as Lutein, vitamins A, C and E with a B complex and Zinc.

https://qualitylifeforum.weebly.com/2024-aug-reducing-aging-eye-fatigue-update.html

References:
http://www.eyehealthweb.com/eye-strain/
http://www.aoa.org/patients-and-public/good-vision-throughout-life/adult-vision-19-to-40-years-of-age/adult-vision-41-to-60-years-of-age?sso=y
www.mayoclinic.org/diseases-conditions/cataracts/symptoms-causes/dxc-20215129
http://www.eyehealthweb.com/eye-strain/
http://www.top10homeremedies.com/how-to/reduce-eye-strain.html
http://visionsource.com/blog/tips-for-eliminating-computer-eye-strain/

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Visit www.qualitylifeforum.weebly.com for more health related topics

Monday, July 1, 2024

Keep Life in Motion update

As the aging population keeps increasing, more and more older people are recognizing a growing need for exercise in their lives. Maintaining an active lifestyle is crucial for sustaining health and happiness. Exercise can help older adults achieve a higher quality of life, and it can help them live longer as well. The aging process can have an enormous impact on the human body. As people age, they may notice a loss of flexibility, balance, endurance and strength as well as a loss of bone density and muscle mass. Likewise, they may also notice an increase in body fat and possible joint injuries. It is estimated that four out of every five adults aged 50 years and above are suffering from at least one condition that is chronic.

Exercise and physical activity are good for all ages, including older adults. There are four different main types of exercises. Plan to work in all of them will provide more benefits for overall health.

One Click - https://qualitylifeforum.weebly.com/2024-july-keep-life-in-motion.html to learn more.

Physical functioning is one of the most important health goals. This is especially critical for older adults, who often have a certain degree of limitations. Stay connected; health coaching offerings provide individualized approach for age-appropriate, safe and effective physical activities to keep life in motion.

Saturday, June 1, 2024

Sleep Well

We spend 1/3 of our life time in sleep. This is not a waste of time. Human bodies need sleep as much as we need to eat and drink. Sleep plays a vital role in our ability to maintain body system functions. Sleep deprivation or oversleeping can lead to higher risk of chronic health problems.

How much sleep do we need? While sleep requirements vary slightly from person to person, the national sleep foundation recommends the following -

Teenagers (14-17): Sleep range is 8-10 hours
Younger adults (18-25): Sleep range is 7-9 hours
Adults (26-64): Sleep range remains 7-9 hours
Older adults (65+): Sleep range is 7-8 hours

When you open your eyes in the morning, checking the time clock is the first thing, naturally. Do you also track how many hours you have slept? And check how do you feel? Are you fully re-charged from a quality good night sleep? With modern technology on smart phones, sleep tracking becomes easy. Time in bed and time of sleep is not the same; time in bed is part of lifestyle and time of sleep reflects the quality of sleep. However, it is important to keep time in bed routine to ensure quality of sleep.

Interestingly, sleep pattern differences were observed among ethnic groups.

Whites report the highest rate of diagnosis for insomnia (10%), and Blacks/African-Americans have the highest rate of diagnosed sleep apnea (14%) among the four groups (White, Black/African-American, Asian or Hispanic).
Blacks/African-Americans report getting the least amount of sleep on workdays/ weekdays (6 hours and 14 minutes), but they also say that they need only 7 hours and 5 minutes of sleep each night to perform at their best during the day, which is significantly less sleep than Asians and Hispanics (7 hours and 29 minutes each).

Asians are the most likely ethnic group (84%) to say that they had a good night's sleep at least a few nights or more a week.

Insomnia in aging population

Research reports that difficulties falling asleep, interrupted sleep, early awakening and other insomnia symptoms affect up to 30-50% of adults. Some studies indicate that the prevalence of insomnia symptoms increases with age, and is associated with negative effects on cognitive function. In addition, sleep disorders are related to an increased risk of cardiovascular disease, depression, falls and increased mortality. Click here to learn how to manage chronic insomnia.

What happens when sleep too little or too much? On either side of the normal sleep hours (7 – 9 hours/night for adults) appears to have some risks in common, affecting our brain and overall health.

1. Impaired Brain Functioning and Mental Health

Cognition: researchers found that cognitive performance on three different games all peaked when people slept around seven hours, worsening with more or less rest. Other studies have also found memory impairments and decreased cognitive function with short or longer sleep.
Degenerative Diseases: Research indicates that getting too little or too much sleep may be tied to increased Alzheimer’s disease risk factors and a large Spanish study found that long sleepers may be at increased risk of developing dementia.
Depression and Mental Health: Oversleeping is considered a potential symptom of depression. While many people with depression report insomnia, about 15% tend to oversleep. People with long sleep durations are more likely to have persistent depression or anxiety symptoms compared to normal sleepers. Some research shows that irregularities in the body’s sleep clock may play a role in depressive symptoms, and returning sleep to a healthy pattern is often a focus of treatment.

2. Increased Inflammation Factors
Chronic inflammation in the body is tied with increased risk of everything from diabetes to heart disease to Alzheimer’s disease. Certain lifestyle factors like smoking, being obese and prolonged infections can contribute to inflammation, and getting too little or too much sleep may also play a role.

3. Increased Pain
While many times it can seem intuitive to rest more when we’re in pain, research shows that in some cases too much sleep can exacerbate symptoms. Oversleeping is also linked with higher rates of headaches as well as trigger migraines and tension headaches.

Back pain can worsen from too little activity or spending too much time in bed. Sleeping in an un-ergonomic position or using an old or unsupportive mattress can also worsen back pain. Combined with staying still for a long period of time, these factors mean many people awake with worse back pain especially when spending longer amounts of time in bed.

4. Impaired Fertility
A study of Korean women undergoing in vitro fertilization therapy found that women who slept seven to eight hours had the best chances of conceiving. The moderate sleepers had the highest pregnancy rates (53%) compared to those sleeping six hours or less (46%) and those sleeping nine to eleven hours (43%). Study authors suggest sleep outside the normal range could be affecting hormones and circadian cycles, impairing fertility.

5. Impaired Glucose Tolerance
Glucose tolerance refers to the body’s ability to process sugars, and impaired glucose tolerance is associated with insulin resistance and is a risk factor for type 2 diabetes and heart disease.

A Canadian study was conducted on 810 participants aged 18 to 65 years. The results strongly suggest that short sleep duration is a risk factor for the metabolic syndrome. A recent meta-analysis of diabetes and sleep studies concluded that both short and long sleep duration are associated with a significantly increased risk of type 2 diabetes, underscoring the importance of appropriate sleep duration in the delay or prevention of type 2 diabetes.

6. Increased Weight Gain
Using the data as in a six-year Canadian study, researchers also found links between weight gain and sleep. This study provides evidence to the effect that both short and long sleep times predict higher body weight and fat gain in adults (aged 21 – 64).

7. Higher Heart Disease Risk
Using information from the large National Health and Nutrition Examination Survey (NAHNES), researchers linked both short and long sleep with higher risk of coronary heart disease and stroke. The study found that people sleeping more than eight hours per night were twice as likely to have angina (chest pain caused by reduced blood flow) and 10% more likely to have coronary heart disease.

Analysis of the data from the Nurses’ Health Study, which involved 71 617 middle-aged (45 – 65 years old) women, also found connections between sleep length and heart health. Short and long self-reported sleep durations are independently associated with a modestly increased risk of coronary events.

8. Higher Stroke Risk
A recent study from University of Cambridge found that people who sleep for more than eight hours a day have an increased risk of stroke and this risk doubles for older people who persistently sleep longer than average. However, the researchers say it is unclear why this association exists and call for further research to explore the link.

Follow up Data from NHANES also found a significant relationship between long sleep and stroke risk. People who slept more than eight hours had higher risk of stroke than people who slept six to eight hours. People who slept over eight hours and who also had daytime drowsiness had more significant higher stroke risk compared to normal sleepers.

9. Higher All-Cause Mortality Risk
Multiple studies have found that people who sleep nine or more hours a night have significantly higher death rates than people sleeping seven to eight hours a night.

A study of older adults found that compared with optimal sleep duration (7-9 h per day), both short (≤ 6 h per day) and long (≥ 10 h per day) sleep duration were significantly associated with CHD, stroke, and diabetes among adults age 45 years or older. These associations were more pronounced with long sleep duration than with short sleep.

Control your dreams will benefit sleep quality and you may have more control than you thought.

Focusing your mind on that topic in the moments before you fall asleep it’s likely to make the impression into your dream. Do not watch or think unpleasant events or horrible images before sleep. Calm your body and mind one hour before sleep to prevent nightmares.
Focusing on what you'd like to dream about – as we all dream in our sleeps, you may pick what you want to and telling yourself as you are falling into asleep, to make your sweet dreams become true.
Set your mind free and creative for dreams. Follow your heart, listen to the sound of nature, and close your eyes. Let your imaginations soar high, and travel to the world without footprints; the dreamland has no limit. Sweet dreams improve quality of sleep and waking a fresh new day in a good mood.

By the end of your day, relax and shut eyes for 8 quality hours in sweet dreams. You will renew yourself with empowering energy for life.

Visit https://qualitylifeforum.weebly.com/ for health and wellness coaching

References:

https://www.tandfonline.com/doi/full/10.1080/02813432.2020.1753382

https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

Tuesday, May 14, 2024

Exercise for Blood Sugar Regulation update

Physical activity can lower your blood glucose up to 24 hours or more after your workout by making your body more sensitive to insulin and when you are active on a regular basis, it can also lower your A1C, according to American Diabetes Association. Physical activity is a non-drug treatment for blood sugar regulation, which is proven to be safe and effective. It also has the added benefit for psychological wellbeing. In our modern society today, everyone is at risk for diabetes because of our prolonged sedentary behavior, over nutrition, and inactive life style. Preventive actions are to be taken as early as possible. Exercise is free for everyone - just do it, and most importantly, regularly. It’s never too late to get started or up for a new challenge.

A lot of information is available on relationship of exercise and blood sugar, from bio-physiology reviews, scientific research reports, clinical studies, sport medicine, nutrition and health magazines, as well as personal data and testimonials. These data analyses may have a variety of limitations, but findings are mostly consistent, which suggest exercise/physical activities lower blood sugar level and benefit overall health.

Fact A - in Prediabetes/Overweight/Obese population, A 2007 analysis, which included five studies examining walking and the risk of type 2 diabetes (data from a staggering 301,221 people), found that those who walked regularly (about 20 minutes per day) had a 30% lower risk of developing type 2 diabetes compared to those who did almost no walking at all.

Act – walk a mile within 20 minutes a day. Outdoor walks are with added physiological benefits and nature intensity. This should be an easy target to achieve, as long as you are committed. You may increase the duration and intensity gradually. Note: Avoid work out on empathy stomach to prevent low blood sugar episode.

Fact B - seniors are more prone to developing diabetes, but a little exercise could make a big difference. A study published in Diabetes Care found that three short walks each day after meals were as effective at reducing blood sugar over 24 hours as a single 45-minute walk at the same moderate pace. Also to note that as older people may be particularly susceptible to poor blood sugar control after meals because inactive muscles contribute to insulin resistance. The problem is compounded by slow or low insulin secretion by the pancreas, which often occurs as the body ages.

Act: if you can’t do too much at one time, break it down. Small steps add up. A 15-minute activity fun at a time is very doable. Make a habit not to sit down after meals but keep the body up and active for a while, which will also regulate the post-meal high blood sugar to double the benefit. Activity may include mild to moderate walking, biking, yoga, Taichi, aerobics, strength training, or anything of your choice.

Fact C:
Studies have shown that interval training can help people burn more fat, and increase fitness levels even after just 15 or 20 minutes of exercise. A study found that people with type 2 diabetes benefited more from interval walking—their blood sugar was more controlled—compared to people who walked continuously. Interval training means alternating between different intensities of exercise and allowing time to rest in between bursts of action. This can mean simply speeding up your walk to a jog for a few minutes or, in the more extreme, it can mean high-intensity interval training (HIIT) and Tabata. But they’re all based in the same idea: short explosions of exercise that get your heart rate up followed by periods of rest or lower intensity provide a greater benefit. Interval training doesn’t have to be difficult, but when it’s taken up a notch, researchers have seen more benefit.

Act: Get out of your comfort zone and push it harder, challenge yourself for a higher intensity, in short excursions. This is also a strategy to break the weight loss plateau. However, it is important to monitor your body for safety. If you have heart or other serious conditions or limitations, interval training may not be appropriate for you.

Exercise Safely

Monitoring your blood sugar levels helps reduce your risk for hypoglycemia. Symptoms of low blood sugar include feeling hungry, nauseated, lightheaded or confused. Additionally, your vision may blur or you may get headaches.

Tips for prevent blood sugar drop during exercise

• Have a small snack that includes 15 to 30 grams of carbohydrates. Some examples are fruit juice, fruit and crackers before you work out or when feel hungry.

• Stop exercise and sit down to rest when feeling weak.

• Drink enough water to keep well hydrated.

Action items review:

A. Target walking a mile within 20 minutes a day.
B. Try three 15 minutes exercise a day after each meal for better control of post-meal high blood sugar.
C. Try interval training, do the best you can based on your physical conditions.

The take home messages
1. Do something (what you can do) is better than nothing. Establish and stick with your daily exercise routine.
2. Make a conscious effort to reduce daily sugar intake.
3. Keep a fitness diary to track and review intake, activity level, frequency, duration, and results.

References:
https://diatribe.org/issues/51/adams-corner
http://www.healthline.com/health-news/aging-walking-after-meals-to-control-blood-sugar-spikes-061213#1
http://www.prevention.com/fitness/fitness-tips/exercise-intervals-better-controlling-blood-sugar

Monday, April 1, 2024

Aging and Alzheimer's Prevention

Updated April, 2024

Nowadays, longevity is increasing in general population. As older generation reaches over age 90 are more common, the quality of life becomes increasingly important for the extended life expectancy.

Aging population must take greater charge of their own health, to improve health literacy and self-care for freedom and independence in later life. As most of today’s retirees top health over wealth for their golden years, many are taking a more proactive approach to health and health care and became more engaged in healthy lifestyle and behaviors. Aging population must take greater charge of their own health, to improve health literacy and self-care for freedom and independence in later life. Of health challenges and potential risks for the aging population, dementia or Alzheimer’s are among the most worrisome diseases. The World Health Organization notes 47.5 million people have dementia and there are 7.7 million new cases every year. Alzheimer's disease, the most common type of dementia, may contribute 60 to 70 percent of cases.

Alzheimer's is a brain disease that causes a slow decline in memory, thinking and reasoning skills. There are 10 early signs and symptoms, according to Alzheimer’s Association:

10 Early Signs and Symptoms of Alzheimer's
1. Memory loss that disrupts daily life
2. Challenges in planning or solving problems
3. Difficulty completing familiar tasks at home, at work or at leisure
4. Confusion with time or place
5. Trouble understanding visual images and spatial relationships
6. New problems with words in speaking or writing
7. Misplacing things and losing the ability to retrace steps
8. Decreased or poor judgment
9. Withdrawal from work or social activities
10. Changes in mood and personality

The causes probably include a combination of age-related changes in the brain, along with genetic, environmental, and lifestyle factors. There's no cure for Alzheimer’s, but there are treatments that may change disease progression, and drug and non-drug options that may help treat symptoms.

Best lifestyle choices for healthy aging

• Physical and mental stimulation go hand in hand. Any exercise of any type and in even small amounts is likely to be beneficial for brain health. Scientific evidences suggest exercises extending human live and improve human brain cognitive functions. Being physically active and exercise safely within your limit is one of the most important behaviors anyone can do to improve their health. Appropriate exercises for older adults including moderate cardio endurance, light strength training, and balance exercises.

• Prevent and manage chronic high blood pressure, high blood sugar and stress

• Eat healthy and maintain a healthy weight

• No smoking and avoid binge drinking significantly reduce risks of death

• Keep reading, writing, learning new technologies/ideas and take up challenges of digital literacy for mental sharpness

• Being socially engaged, making meaningful connection and prevent isolation

• Ensure 7-9 hours quality sleep daily; better sleep is a protective factor against dementia

Practical tips for brain sharpness –

• Learn building mental maps to facilitate memory recall

• Practice mental math over calculator dependency

• Keep it visual and use reminder tools

• Cooking, smell and food preparation can stimulate senses in the brain

• Prevent and correct vision and hearing loss benefit brain functions

• Making physical motor function and coordination challenges, e,g, brush your teeth using your non-dominant hand, single leg balance for 30 seconds, strength training.

• Get more sun exposure in nature daily and living positively

Aging is an inescapable aspect of life, but cognitive decline isn't necessarily so. Seemingly ordinary activities and habits can pack an extraordinary punch in safeguarding our mental agility.

Mindspan Diet
For stay current concerning diet, it’s worth to read a book - The Mindspan Plan: Maximize Your Memory and Extend the Life of Your Mind, published in 2016, by Preston Estep, III, PH. D, a scientist in Harvard Medical School. You may consult your Doctor for personal needs.
In a brief review, the author’s general advices are:
- Limit iron
- Limit red meat
- Start meals with soup or salad; then eat carbs
- Eat only low glycemic carbs
- Don't drink milk, and minimize other milk products
- Eat fish and seafood
- Drink coffee, tea, and red wine with meals
- Alcohol in moderation
- Limit sugar
- Take B & D vitamins

To learn more, go to https://qualitylifeforum.weebly.com/2024-april-aging-and-alzheimers-prevention.html

References:

http://agewave.com/what-we-do/landmark-research-and-consulting/research-studies/health-and-retirement-planning-for-the-great-unknown/
Westwood AJ, Beiser A, Jain A. Prolonged sleep duration as a marker of early neurodegeneration predicting incident dementia. Neurology. 2017.
https://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/introduction
https://academic.oup.com/brain/article/133/8/2210/395786/Education-the-brain-and-dementia-neuroprotection
http://www.alz.org/10-signs-symptoms-alzheimers-dementia.asp
The Mindspan Diet: Reduce Alzheimer’s Risk, Minimize Memory Loss, and Keep Your Brain Young. By Preston Estep, III, PH.D