Home Care Blog

-Dr. Kathy Johnson, PhD, CMC

There has been a steady decline in Cancer death rates since 1990 according to a new study. This trend is great due to reductions in toabacco use, better Cancer screening technology, and improvement in treatments for certain cancers. These trends provide the best examples that the war on Cancer is improving. Early detection and treatment has helped with the decline tremendously.

New studies show that for all cancers combined, death rates in men increased from 1970 to 1990 but then decreased in 2006. There has been a 58.7% decline in all cancers in males from 1990 to 2006. Specific cancers include lung and bronchus, prostate, stomach, oral cavity, etc. These long term studies is what helps researchers have better understanding of Cancer. At the same time, during the years of 1970 to 1990, Cancer in women also increased and then decreased in 2006.

Researchers are still stressing that continued and increased investment into cancer prevention will yield a even higher decline in Cancer death.

-Dr. Kathy Johnson, PhD, CMC

“Magnesium is the fourth most abundant mineral in the body, but today half of all people in industrialized countries are living with magnesium deficiencies that may generally impair human health, including cognitive functioning,” says Dr. Inna Slutsky.

In the U.S. the facts are even worse: The recommended daily allowance of magnesium for adult women is 320 milligrams and for adult men is 420 milligrams. Researchers estimate that only about a third of the population is getting that amount on a regular basis.

Slutsky’s post-doctoral work at MIT was expanded into a study of a new magnesium supplement, magnesium-L-theronate (MgT), that effectively crosses the blood-brain barrier to inhibit calcium flux in brain neurons. This new study has shown that magnesium deficiency has an adverse effect on brain functioning – particularly in small children and older adults. It ends up that magnesium, long known to play an important role in memory, is also essential for the plasticity, strength, and density of synapses in the part of the brain responsible for much of our long-term memory and spatial navigation.

A five-year study of rats showed that over-the-counter supplements were not crossing the blood-brain barrier. The new supplement, MgT, does cross that barrier. High magnesium levels that were able to affect the brain (those from natural dietary sources and MgT) prevented memory impairment and, more impressively, improved learning abilities, working memory, and both short- and long-term memory. The study also saw an increase in synapses in the brain-connective nerve endings (which carry memories from one part of the brain to the other as electrical impulses) in magnesium-enriched subjects. All of these findings held true for the older adult rats, which performed better on memory tests with the magnesium.

“This study not only highlights the importance of a diet with sufficient daily magnesium, but also suggests the usefulness of magnesium-based treatments for aging-associated memory decline,” Susumu Tonegawa of MIT’s Picower Institute for Learning and Memory and one of the study’s authors, said in a news release.

“Our results suggest that commercially available magnesium supplements are not effective in boosting magnesium in cerebro-spinal fluid,” Dr. Slutsky says. The new magnesium supplement that the study found did work is not yet available commercially.

Dietary Magnesium – Where Is It?

Luckily, magnesium is found in plenty of foods. A diet rich in whole grains, legumes, and fresh vegetables leaves little need for a supplement. Barley, buckwheat, cornmeal, and oat bran are excellent sources of magnesium. Leafy greens (the darker the better), legumes, and tomato paste are also high in this essential mineral. Almonds, pumpkin seeds, and cashews are fun snacks that happen to pack a magnesium punch. That harbinger of spring – the artichoke – also contains more than your average amount of magnesium.

No improvement will happen overnight, but with persistent change in diet over a long period of time, memory should improve and the effects of dementia and other cognitive impairment diseases related to aging may be considerably delayed with a magnesium-rich diet.

Two years ago my father, then 83, became very ill. Until then, he had been living alone in a pleasant one-bedroom apartment on the Hudson River, an hour’s drive from my home in Brooklyn. After a couple of months in the hospital it became clear that my dad, Harvey Alderman, could not return to solo living. He was fragile and forgetful, and there was no way he could keep track of the 14 or so pills he had to take each day.

More here>>

-Dr. Kathy Johnson, PhD, CMC

Overweight and obese middle aged men need to map out a road to healthiness. Recent studies have shown that overweight and obese middle aged men have a higher chance of getting heart attacks, strokes, or premature death according to the Journal of the American Heart Association. This is true too, even if they aren’t a victim of metabolic syndrome (MetS).

Metabolic Syndrome is a name for a group of risk factors that happen together and increase the risk for stroke, coronary artery disease, and type 2 diabetes.

Johan Arnlov, M.D, Ph.D, associate professor of cardiovascular epidemiology studied the occurrence of heart disease risk in obese people with MetS and obese people without MetS. He found that obese people without MetS showed a higher chance of heart disease rather than obese people with MetS. This is contradictory to past beliefs where people use to think obese middle aged men without MetS had a lower risk of heart disease. Johan Arnlov’s studies differ from past results because his follow up with his patients was longer.

Arnlov’s study took place within 30 years and included 1,758 men born between 1920 and 1924 in Uppsala, Sweden. Each individual was health evaluated at the age of 50 and individuals who already had diabetes or been hospitalized for heart disease was not included in the study.

Men were classified as having MetS if they have three or more of these syndromes during the original exam:

• High blood pressure
• High levels of blood fats called triglycerides (at least 150 mg/dl)
• High measure of BMI (body fat)
• The ability to handle glucose

In conclusion, studies show that overweight middle aged men, even without MetS should start watch out for their health because this group of people are at a higher chance of heart disease. These studies are not surprising because everyone should know that obesity worsens and creates many risk factors if not taken care of. Cutting the weight down possesses many significant health benefits.

-Dr. Kathy Johnson, PhD CMC

Naps and medication are two of the most frequently cited ways seniors and their caregivers try to solve their sleep problems. Either (or both) may be appropriate, but each carries its own ability to disrupt sleep further. Each must be used carefully and purposefully, and in conjunction with healthy sleep habits (a.k.a. “sleep hygiene”) as outlined below.

Naps can be either the cause or the cure, depending on how and when they happen. For seniors who struggle to stay alert all day, a short nap may be the bridge they need to get them from a convenient waking time to a reasonable bedtime. Good, healthy, restorative naps are short – just 15 to 30 minutes – since longer naps can lead to drowiness and an inability to fall asleep at bedtime, relatively early in the afternoon so they don’t conflict with bedtime, and physically comfortable in a quiet and dimly lit place.

Many seniors turn to the ever-growing numbers of sleep aids – both prescription and over-the-counter – that are available. One of the potential problems with this route is that sleep aids can interact negatively with a range of medications the senior may already be taking and/or they can cause drowsiness that itself leads to accidents and falls. Worse, many sleep aids can cause confusion and disorientation even in younger, healthier people. For seniors with any level of dementia, this potential side effect must be closely monitored and avoided since it can lead to night fears, heightened anxiety, and even worse: sleep problems.

For seniors having trouble getting to sleep and staying asleep long enough to feel rested and refreshed in the morning, these “sleep hygiene” tips and habits are the first steps to take:

Gradually eliminate caffeine from your diet, or at least limit caffeine intake to one caffeinated beverage in the morning. Avoid all caffeine after lunch.

1. Eat a big meal at lunchtime, and have a lighter dinner.
2. Avoid alcohol, or at least limit alcohol consumption to one drink, preferably with a meal and not right before bedtime.
3. Do some sort of physical activity every day, preferably outside where you can get direct daylight. Exercise early in the day since physical exertion too close to bedtime can be stimulating.
4. Establish and maintain a set bedtime and waking time. If you choose to take a nap (see guidelines above), do so at a regular, set time.
5. Establish a pre-bedtime calming routine. This may include a warm bath, reading, or listening to restful music.
6. Avoid television right before bed.
7. Write down or simply state aloud any fears, worries, or concerns that are on your mind as part of your bedtime routine – giving voice to such concerns can help reduce their ability to negatively impact sleep.
8. Use your bed (and preferably the whole bedroom) only for sleeping, do not read or watch television in bed.

If you don’t fall asleep after 15 – 20 minutes, get out of bed and do something quiet and calm, read or listen to restful music or a book on tape. Serious or long-term sleep disorders should always, of course, be brought to the attention of a health care provider.

-Dr. Kathy Johnson, PhD, CMC

With all the different health programs advertised on the television and on the internet, it is hard to choose which program is the best, especially when so many health experts seem to preach to us everyday, apparently knowing what is best for us and pledging to make our lives better.

Unfortunately, what the health experts do not do is distinguish a man in his mid twenties from a man in his mid-eighties and obviously these two examples are on the opposite end of the spectrum when it come to fulfilling their heath needs.  However, there are some general guidelines to adhere to when they do undertake some form of exercise.

For seniors exercise is extremely beneficial.  Gentle exercise will serve to loosen the joints and warm the body up, which may keep ailments such as arthritis at bay temporarily. It will, however, keep you active and able to get around in the longer term.

However, their age means that they are not as supple as they used to be and thus will cause pain when moved, which in turn encourages the senior in question to sit for another period of time. It is an unending vicious circle that can potentially take away an individual’s freedom of movement. Exercise can therefore work wonders for a senior. 20 minutes of exercise three times a week is the recommended amount for seniors, from the age of 65 and above. However, there is no generic amount that applies to everyone.

Whilst 20 minutes every day may be good for some seniors, twenty minutes over a period of a week is better for others. You know your capabilities better than anyone else and thus are perhaps better equipped to decide what form your exercise plan should take.

Even if you choose not to exercise every day, you should at least walk around the house or venture into the yard a couple of times just to stay mobile. The effort is ultimately worth it, no matter how painful it may be, if you can still move. Too many seniors give up their freedom as soon as movement becomes too painful by resolving not to move or to remain in bed. This is exactly the opposite of the attitude you should take.

The best form of exercise for seniors are gentle activities that will not jar the bones and muscles and will not put too much strain on the body. Swimming and walking are perfect activities for seniors. Both gently exercise the muscles without using too much energy, and they can be as gentle or as strenuous as you wish to make them.

The main thing that seniors should remember when they are undertaking physical activity is to be sensible. It is easy to push yourself too hard without building up your stamina and endurance first, but everything should progress nice and slowly. Physical fitness does not happen overnight, especially if you have been inactive for a period of time before you begin to get fit. Learn to walk before you can run, as the proverb says, and you won’t go far wrong!

-Dr. Kathy Johnson, PhD, CMC

When it comes to healthy snacks, the age of the baby carrot is over. Sure, raw carrots are great for you, but so are plenty of other delicious foods. These ten delicious snacks are also “superfoods” – not only are they not bad for you, they have health-boosting properties to boot. Whether you crave something sweet, something salty, something crunchy, or something creamy, there is a superfoods snack for you. Note the serving sizes mentioned and enjoy all snacks in moderation for a healthy, varied diet.

1. Almonds have been shown to lower cholesterol and help maintain a healthy weight. About a ¼ cup of almonds is a beneficial serving. Enjoy them plain or roasted, whole or slivered. Almond butter – just a tablespoon or two – is a healthy treat, too. Try some on a whole grain cracker and a cup of green tea for a late afternoon energy boost.

2. Blueberries are as full of cancer- and disease-fighting antioxidants as any food around, so much so that they have been even shown to restore antioxidant levels. Also, like cranberries, they can help prevent urinary tract infections. Note that wild blueberries tend to have even more antioxidants than cultivated ones. Fresh berries are delicious all on their own or with a bit of Greek yogurt (see #5). Frozen berries can be used in smoothies or put on top of low-fat frozen yogurt. Use about ½ cup fresh or frozen berries as a serving.

3. Broccoli eaten either raw or lightly steamed contains tons of soluble fiber and antioxidants, as well as folic acid, calcium, ion, and potassium. Broccoli has even been shown to have the power to reduce diabetic damage. Don’t throw away the stalk/stem! Cut off the thick, fibrous darker green peel to reveal the tender, pale green vegetable underneath – it has the crunch of celery and a mild broccoli flavor. Try broccoli florets or peeled stems with a little drizzle of soy sauce or a simple dip made from fat-free Greek yogurt (again see #5) – stir in minced garlic and herbs, lemon zest and minced rosemary, or a sprinkle of cumin and cayenne to taste. About ½ cup of florets or peeled stem is a serving.

4. Cherries, tart ones in particular, have similarly insanely high antioxidant levels as blueberries, putting them in the position to fight memory loss, heart disease, and diabetes. They’ve also been shown to help reduce inflammation, helping alleviate arthritic and gout pain. Fresh, frozen, or dried (unsweetened) tart cherries make a great snack on their own or combined with other nuts (almonds, walnuts, pumpkins seeds) and fruits (blueberries, raisins). Count ½ cup fresh cherries or ¼ cup dried cherries as a serving.

5. Greek yogurt is thick and creamy in a way regular yogurt can only dream of. It’s high in calcium, of course, and contains good levels of probiotics, which aid healthy digestion. But did you know low-fat and fat-free versions contain twice as much protein as regular yogurt? The texture of Greek yogurt makes it a great snack – especially when topped with dried fruits like blueberries, tart cherries, or raisins – as well as a good substitute for fatty sour cream. Include in it your three servings (1/2 cup each) of low-fat dairy a day.

6. Pumpkin seeds give you protein, zinc, magnesium, and selenium, a potent combination that can fight heart disease and depression. Selenium, a trace mineral, is essential for proper thyroid function. Look for roasted pumpkin seeds, often sold as “pepitas,” that are unsalted and flavor-free. As with all nuts and seeds, a serving is about ¼ cup.

7. Raisins, like all dried fruits, contain a lot of natural sugars, but the fiber and iron in raisins, along with high levels of vitamin C, put them squarely in the super snacks category. Plus, the phytochemicals in raisins have been shown to fight the bacteria that cause tooth decay and gum disease. Keep servings to about ¼ cup and buy only unsweetened raisins.

8. Soy beans (edamame) are a great source of protein as well as cancer-fighting flavonoids. Steamed or boiled fresh or frozen soy beans can be eaten like fresh sweet peas or in-shell peanuts – and, in fact, they taste a bit like a cross between the two –  where part of the fun is getting the nugget out of the shell. Enjoy ½ cup shelled soybeans or 1 cup in-the-pod soy beans as a tasty, healthful snack.

9. Walnuts bring protein, fiber, vitamins, minerals and precious omega-3s to the party. They’ve been shown to lower cholesterol, improve brain function, regulate sleep patterns, and fight cancer and heart disease. If you find walnuts a bit too bitter to enjoy them fully, use this trick: blanch walnut halves in boiling water for 30 seconds to remove some of the bitterness, drain them, and then toast them on a baking sheet in a 375-degree oven for 10 to 15 minutes to bring back their crunch. As with all nuts, limit your serving size to about ¼ cup.

10. Dark chocolate – saving the best for last. Dark chocolate has tons of antioxidants, magnesium, manganese, copper, zinc, and phosphorous. Look for chocolate that contains over 70% cocoa to get the full benefit of chocolate’s antioxidant powers and limit your intake to about an ounce a day.

-Dr. Kathy Johnson, PhD, CMC

Pu-erh tea may be new to most North Americans, but it isn’t actually “new.” It’s been grown and cured in the Yunnan province of China for over 2000 years and its distinguishing characteristic is, in fact, its age.

Broad leaf tea leaves are fermented, pressed, and aged to make pu-erh tea (some versions are made without fermenting the tea first). All pu-erh tea used to be aged for decades, some are even aged as long as a century. Modern tea producers have found ways to speed up that process for most commercially available pu-erh tea. Chinese medicine uses pu-erh tea to flush out toxins, treat dysentery, improve digestive function, facilitate weight loss, and improve blood circulation.

Modern scientific studies have found that pu-erh tea can lower blood pressure, reduce free radicals, and aid weight loss. It has also been shown to lower blood sugar levels and promote healthy bacterial flora in the intestines, thus, as traditional Chinese medicine proclaims, promoting healthy digestion. One Chinese study found that the fungi and bacteria that increase in pu-erh tea as it ages and give the tea its unique flavor are also those that develop polyphenols and cancer-fighting properties.

For as cure-all as this can start to sound, most striking are the studies that point to pu-erh tea’s ability to lower cholesterol levels. All tea – whether black, oolong, green, or pu-erh – contains antioxidants and polyphenols. Several studies have found that pu-erh tea is particularly effective at lowering bad cholesterol. A 2005 study at the Wun-Shan Branch Tea Research and Extension Station in Taipei, Taiwan looked at the cholesterol-lowering properties of all four types of tea and found that while they all decreased LDL-C (bad cholesterol), only pu-erh tea did not also lower HDL-C (good cholesterol) to some extent. When it comes to cholesterol, pu-erh tea takes the bad while leaving the good.

The same study found that pu-erh and oolong teas lowered triglycerides more than did black or green teas. All teas improved the activity of an important antioxidant enzyme. An earlier French study found that subjects with high blood lipid levels experienced a 22% reduction in those levels when they were given three servings of pu-erh tea daily. The control group showed no change.  A similar study at Kunming Medical College in China found that subjects with hypertension or coronary heart disease (all of whom were admitted to the hospital for these conditions) who were given three servings of pu-erh tea daily showed a 64% reduction in blood lipid levels as compared to a 67% reduction in subjects who were given standard cholesterol-reducing drugs.

The Balanced Care Method™ recommends drinking several cups of tea daily because of the significant levels of antioxidants and flavonoids. Okinawan elders – the longest and healthiest lived population on earth – regularly drink large amounts of tea, keeping them hydrated and full of health-enhancing antioxidants and flavonoids.

Hydration is an important health benefit of tea. Sipping tea, including pu-erh tea, helps people stay hydrated. Unlike sodas and juices, tea provides water without empty calories or high levels of simple sugars. Dehydration in seniors can lead to symptoms that mimic serious conditions, even dementia. Symptoms of dehydration can include fatigue, headache, dry mouth, little or no urination, muscle weakness, dizziness, confusion, forgetfulness, rapid breathing, and even an increased heart rate.

Aim for a total of eight glasses of water or the equivalent every day. More may be necessary if taking medications that have diuretic or laxative effects. Avoid dehydration:

• Drink before you feel thirsty
• Have water or tea nearby for sipping throughout the day
• Drink water or tea before eating food at meals

Many American tea companies are starting to carry pu-erh teas in their lines. For the best quality, look for pu-erh teas from Yunnan province. Note that the older pu-erh teas will be more expensive.  Pu-erh teas are more forgiving when it comes to brewing than other types of tea. They are hard to over-brew. Brew pu-erh teas with boiling water and let steep about three minutes. Sweeten or add lemon to taste.

At Home Care Assistance, we truly believe that we can make a positive impact in each and every one of our clients’ lives. Our caregivers not only monitor our clients, but actively promote healthier and happier lifestyles through the philosophies found in our Balanced Care Method™.

This Method is based on these studies of the extraordinarily long-lived elders in the Okinawa region of Japan. Life spans of over 100 years are not unusual in Okinawa. More important, people in their 70s, 80s and beyond enjoy incredible good health and independence. Excellent physical health, mental awareness, and inner calm are common among the studied elders The Balanced Care Method™ seeks to capture some of the lifestyle factors that go towards creating such long-lived and healthy people. Its philosophy can be summed up in two words: moderation and variety. Components include:

•    Healthy Diet
•    Physical Activity
•    Sharp Minds
•    Social Ties
•    Calmness and Purpose

Here are two great articles that support the Balanced Care Method™.

Rate of Aging for Older People May Depend On How Old They Feel Like They Are

Having Greater Purpose in Life Associated With a Reduced Risk of Alzheimer’s Disease

“Old Age, From Youth’s Narrow Prism”- a fascinating article from the New York Times.

“Even More Reasons to Get a Move on”- An great piece on why exercising is so important, from the New York Times’ Personal Health writer Jane E. Brody.