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Health and Wellness
Cognitive changes: Admitting you need help is never easy
By Gail Sonnesso GEM Adult Day Services, Inc.
Caring for a loved one or community friend who is experiencing cognitive changes due to Alzheimer’s or another form of dementia is never easy. First you have to realize that they are changing and accept it. Next you have to act and that means you begin to make changes, you begin to adjust. But this is a degenerative disease and it gets progressively more difficult. You think “I can handle this until you can’t.” I received a phone call on Christmas day from a family caregiver who shared her normally loving tiny mom was throwing furniture at her and screaming. There have been other similar calls. Caring for a person living with Alzheimer’s or a related dementia is made more difficult due to our sense of “I can do it all.” Yes you can but you require adequate supports. They say it takes a village to raise a child; well it also takes a village to care for a person living through the stages of dementia. In the early stages of the disease, friendly reminder calls, assisting with doctors’ visits and grocery shopping work. Then you
find out mom has not been paying her bills when you go out to lunch and her credit card is declined. Some individuals are the victims of scams, for example one older man was paying his “girlfriend” in the islands thousands of dollars a month. The Outer Banks is a loving community and we reach out and help our friends who are experiencing dementia we include them, take them to meetings or to play golf. This works till the disease progresses a little bit more and the person becomes difficult. The family caregiver is getting more and more involved in care and the community friends are no longer coming around. Knowing when to add paid and consistent care makes all the difference in supporting you in your caregiving role. Reach out, get a diagnosis from a professional knowledgeable in dementia to be sure it’s a form of dementia and not something that’s reversible. Learn what type of dementia it is. Discover existing supports and lifestyle changes that are beneficial and take advantage of them. GEM provides programs that will enhance the well-being of both the caregiver and the
person they are caring for. Did you know, researchers at Boston University School of Medicine analyzed medical records of thousands of participants in the Framingham Heart Study, a long-running study that followed more than 5,000 adults living in Framingham, Mass. over many years? “Their findings are important, because interventions for Alzheimer’s disease are most effective in the earlier stages of the illness. For example, numerous studies suggest that lifestyle measures like a hearthealthy diet and regular exercise may help to slow disease progression in people with early Alzheimer’s. Likewise, people with mild or moderate Alzheimer’s may benefit from programs like art or music therapy, or day-program services that can provide social outlets and help to ease anxiety…” *Read full article on The Fisher Centers page at alzinfo.org. GEM, a local non-profit is here to help. We have been supporting individuals experiencing cognitive changes and their families since 1997. We provide programs, and services for not only the care partner, the person living with dementia, but also
for their friends and our community. One of our programs, GEMz, addresses the difficulty of finding friends and maintaining friendships due to Covid. We at GEM are reaching out to share a way to connect with friends, enjoy fellowship and interesting virtual programs via Zoom. All are welcome and there is no cost. To join this, we will require your email address. You can email Gail at: gsonnesso@gmail. com. We will email you an invitation to our program on Wednesday, which will include a Zoom link, and
we will also send a follow-up reminder again on Friday at noon to make it easier to find. For those of you who might be unfamiliar with Zoom, Angelo is available starting at 1:30 p.m. to guide you through the program. If you require further assistance, please call Gail at 252-480-3354 and we will be happy to help you. To join our craft programs, we will get our craft kits to you with everything you need to complete the activity. Bingo cards can be emailed or hand delivered. Let’s Tell A Story: we use a picture
that tells a story and then go around the group and ask what they think of the picture. Sing-a-long with Angelo and celebrate birthdays during the month by singing “Happy Birthday.” Angelo has a wide variety of songs to share and if you have a favorite song, ask him to play it. Additional support for families are the Area Agency on Aging – Lynne R. Raisor (252) 404-7090; OBX Dementia Friendly Coalition – Dianne Denny (252)489-9508; Outer Banks Homecare – Rose Jones (252) 491-1234.
More than just a resolution: The Mediterranean way of eating New Year’s always seems to bring lots of resolutions that focus on health – quit smoking, drink more water, exercise regularly and the famous eat healthy/lose weight. Television, magazines and Facebook are especially full of advice at this time of year. But how much of that information is research-based and scientifically proven? We all know fad diets aren’t good in the long-run, but what is? Have you heard of the Mediterranean way of eating? It has been researched since the 1960s and has been proven to be a diet associated with reduced risk factors for
cardiovascular disease. It is one of the healthy eating plans recommended by the Dietary Guidelines for Americans and recognized by the World Health Organization as a healthy and sustainable eating pattern. The Me d iter ranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. It is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Fish, other seafood and poultry are the primary sources of meat, with red meat eaten only occasionally. Other features of the Med way of
eating are slowing down to enjoy (safe) meals with family and friends, being physically active and even enjoying a glass of red wine! If you’d like to get started eating the Med way, here are some tips: – Get at least five servings of vegetables and fruits each day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach and turnip greens. – Eat primarily plantbased foods. Replace red meat with plant-based proteins such as beans and legumes often. – Choose whole-grain foods such as oatmeal,
quinoa, brown rice and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list. – Choose at least three ounces of nuts and seeds each week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds. – Choose olive oil. Replace solid fats like butter and margarine and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least four tablespoons each day, while keeping within your calorie budget. – Use herbs and spices
instead of salt to flavor foods. – Eat seafood at least three times each week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken at least twice a week. – Be physically active. Aim for at least 150 minutes per week or 30 minutes per day. – Optional: drink red wine in moderation. No more than five ounces of wine a day for women of all ages and men older than 65 and no more than 10 ounces of wine a day for younger men. “Med Instead of Meds” is an eight-week program
created by a group of nutrition and health professionals from NC State University and NC Division of Public Health. Eating the Med Way has been proven to protect against chronic illness. In some cases, eating the Med Way may even result in decreasing medications taken for blood pressure, high cholesterol or diabetes. Hence the name Med Instead of Meds. For lots of great information and Med recipes, go to medinsteadofmeds. com. You can also contact your North Carolina Family and Consumer Sciences Extension agent: Dare and Tyrrell – dee_furlough@
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EATING From 1A
How to Control Asthma Unless you have personally suffered from asthma, you may not understand its severe impact on people. Asthma is a disease that affects your lungs and is one of the most common long-term diseases of children. Adults can also have asthma, which causes wheezing, breathlessness, chest tightness and coughing. Dealing with asthma can be a struggle, but there are some things you can do to keep your attacks under control. Asthma By the Numbers First, let’s understand the broad impact of asthma on Americans. Here are some common asthma-related statistics from the Asthma and Allergy Foundation of America: • According to the Centers for Disease Control and Prevention (CDC), 1 in 13 people have asthma. • More than 25 million Americans have asthma. This is 7.7% of adults and 8.4% of children. Asthma has been increasing since the
early 1980s in all age, sex and racial groups. • Asthma is more common in adult women than adult men. • African-Americans in the U.S. die from asthma at a higher rate than people of other races or ethnicities. • More than 11.4 million people with asthma, including more than 3 million children, report having had one or more asthma episodes or attacks. • Asthma is the leading chronic disease in children. • Asthma is more common in children than adults. • Asthma is more common in boys than girls. • Currently, there are about 6.2 million children under the age of 18 with asthma. What Is an Asthma Attack? An asthma attack may include a sudden onset of coughing, chest tightness, wheezing and difficulties breathing.
During an asthma attack, your airways become inflamed, narrow and swell, and produce extra mucus, which makes it difficult to breathe. How to Control Your Asthma Prevention is the best tool for keeping your asthma at bay. By knowing the warning signs of an asthma attack, you can greatly improve your chances of managing an attack. Some things to remember: • Always take your medicine exactly as your doctor tells you, even if you feel fine. • Stay away from things that can trigger an attack to control your asthma. • Limit exposure to smoke. • Visit your doctor if your medicine isn’t working or appears to become less effective. • Get a flu shot every year to prevent illness that can worsen asthma.
ncsu.edu, Currituck and Camden – olivia_jones@ ncsu.edu and Hyde – catiejo_black@ncsu.edu. Basil, Shrimp and Tomato Pasta with Feta This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish. Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Cook Time: 20 minutes Total Time: 40 minutes Ingredients: • 1 pound whole-wheat penne pasta • 2 tablespoons olive oil • 1 pound shrimp, deveined, shells and tails removed • 3 tablespoons chopped fresh basil • 2 pints grape tomatoes, cut in half • 4 ounces (approximately ¾ cup) low-fat feta
cheese Directions: • Cook pasta as directed. • While pasta is cooking, heat skillet over medium-high heat. Add olive oil to pan. • Sauté shrimp in olive oil until pink. • Add basil and grape tomatoes and sauté for additional two minutes until slightly wilted. Turn off heat. • Add feta and stir. • Serve shrimp, basil, tomatoes, and feta over whole wheat pasta. Nutrition Information per Serving: • Serving Size: ¾ cup • Vegetables: ½ cup • Fruits: 0 cups • Calories: 428 calories • Carbohydrates: 60 grams • Fiber: 10.5 grams • Protein: 30 grams • Fat: 10 grams • Sodium: 552 mg Contributed by Dee Furlough, Family & Consumer Sciences Extension Agent with Dare and Tyrrell counties.
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Exercising Safely in the Cold
Many of us pack on the pounds over the winter because of a more sedentary season due to poor weather conditions. In fact, the average winter weight gain ranges from five to 10 pounds, according to a recent report by AccuWeather. We avoid going outside as frequently to avoid the colder temperatures, rain, snow and ice. While this is understandable, many exercise experts say that walking, running or working out in cold weather actually offers many health benefits. Get More Vitamins While many avoid the cold, outdoor winter workouts are a great way to absorb small doses of sunlight. The sunlight can help to improve mood and help with vitamin D intake, according to the American Heart Association.
Stave Off Sickness Winter exercise can also boost immunity during cold and flu season. A few minutes a day can help prevent simple bacterial and viral infections, according to the Centers for Disease Control and Prevention. A Better Exercise Why work out in the winter? For one thing, there is no heat and humidity to deal with in colder weather. Winter’s chill might even make you feel awake and invigorated, according to the AHA. Regardless of exercise, studies have shown that being outside in cold weather can transform stubborn fat from our bellies and thighs into calorie-burning fat. How to Exercise Safely The Mayo Clinic provides the following tips for
staying safe during your cold-weather exercise. Dress in layers. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. Drink plenty of fluids. Hydration is just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you don’t feel thirsty. Wear gloves. Wear a thin pair of glove liners made of a wicking material (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece.
Stick with your Exercise Plan
Many people have great success starting an exercise plan. It’s sticking with it that becomes difficult. If you’re having trouble following through, you’re not alone. Here are some statistics from the U.S. Department of Health and Human Services: • Less than 5% of adults participate in 30 minutes of physical activity each day. • Only one in three adults receive the recommended amount of physical activity each week. • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. • More than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth. Busy schedules or poor overall health can make exercise more challenging.
Fortunately, there are many tips and tricks to maintaining a consistent plan.
Common Benefits Everyone already knows there are many great reasons to exercise. Consistent, rigorous exercise can improve energy, sleep and overall health. It’s also been proven to stave off stress and anxiety. The good news is that regular exercise doesn’t have to be all or nothing. You don’t have to spend hours in a gym or force yourself into painful activities to see the benefits of exercise. The current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll reach these goals by exercising for 30 minutes, five times a week.
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Health and Wellness 6B
By now, you’ve heard about and maybe even considered trying out a ketogenic diet. What is keto and how effective has it been for other people who have tried it? Before incorporating keto into your lifestyle — or any new diet or workout plan for that matter — be sure to check with your physician. He or she will be able to tell you more about the potential impact on your health, energy levels and body specific to your situation. The keto diet emphasizes weight loss through fat-burning. The goal for anyone participating in a keto diet is to quickly lose weight and ultimately feel fuller with fewer
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What is Keto?
cravings. According to keto experts, by reducing the carbohydrates you consume and instead filling up on fats, you safely enter a state of ketosis, which is when your body breaks down both dietary and stored body fat into substances called ketones. Keto proponents claim that this process can transform your body and improve your energy levels, as well. Where Did Keto Start? The keto diet originated from a decades-old therapeutic diet, and has clinical roots in neurologic medicine. It has actually long been used to reduce hard-to-control
seizures in children. Studies also suggest possible benefits in other brain conditions such as Parkinson’s and Alzheimer’s diseases. Workout and dietary professionals have started to recommend keto to their clients as a way to rethink the way they consume food, and many restaurants now offer keto-friendly food and drink options given the diet’s popularity across the world. Does it Work? Here are some benefits of the keto diet as reported by the Journal of the American Medical Association in 2018: • Many people feel less
EXERCISE hungry on the high-fat keto diet and so may naturally reduce their overall calorie intake. • Beyond weight loss, keto shows promise for diabetes management, with improved insulin sensitivity and blood-sugar control for people following a ketogenic diet. On the flipside, the U.S. News Best Diet Rankings ranks keto No. 34 in Best Diets Overall. Thirty-five diets were evaluated with input from a panel of health experts. This discrepancy in opinion across the medical community reaffirms the importance of meeting with your healthcare professionals to make sure keto is a good fit for you.
From 1A Making Exercise a Habit Integrating exercise into your daily routine requires the right mindset and discipline. When setting expectations, it’s important to remember the more ambitious your goal, the more difficult it will be to achieve. A few failed days of not getting enough exercise can lead us into a downward spiral. A better approach is to start with easy, achievable exercise goals. Use triggers like notifications on your phone or an alarm clock to remind you to get active throughout the day. Before you know it, you’ll have a regular exercise routine that is easy to stick to on a daily basis. Don’t forget to celebrate your success by rewarding yourself. Pick healthy habits or treats that you enjoy as a reward. Write yourself motivational notes or emails to keep you going. Consider involving friends in your new exercise routine to help push you forward.
Health and Wellness
SUNDAY, JANUARY 31, 2021 THE COASTLAND TIMES
No one likes leg day at the gym. For many reasons, however, you should be focusing on working your leg muscles while you’re working out. A strong lower body can help to prevent injury and manage chronic conditions such as arthritis and diabetes. Stronger legs can make your cardio workouts easier to complete, as well. Toned leg muscles keep your body balanced, so don’t forget to consistently work on your glutes, quads and hamstrings. Once you appreciate that your legs contain your largest and most important muscles, you can start incorporating fun-to-do exercises that will result in big-time benefits to your overall health. Here are some of the greatest benefits of leg workouts, according to a recent report by Healthline. • Build muscle. • Tone and sculpt legs. • Strengthen core muscles. • Burn calories and promote weight loss. • Improve overall fitness. • Reduce joint pain. • Strengthen bones.
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• Engage major muscle groups. • Alleviate lower back pain. • Boost cognitive function. • Create an aligned, balanced and symmetrical body. • Improve mobility, stability and range of motion. • Manage stress. • Improve posture. Read on for a couple of the most effective leg exercises, and remember to always practice safety in the weight room or at home. Squats One of the best leg exercises you can do is the squat. When performing a squat, try to squat straight up and down to focus the most on using your quadriceps to get maximum results. You can do squats with a barbell, dumbbells or just your body weight. Start at a lower weight until you have the form down, and then move up to get more results. Once you master the squat, try jumping squats. Stand with your feet shoulder width apart and lower into a squat position until your thighs are parallel to the floor. Then,
jump up as high as you can and try to land softly to avoid injury. Repeat this for at least 12 reps and do at least three sets, taking a 30-second break between sets. Leg Press The leg press is highly effective in working your
quads, glutes and hamstrings. Make it a staple of your weekly workout to see big results in your lower body. Find the press machine at your local gym and start by setting the weight low. Sit down and press your feet squarely on the footplate, making sure your
lower back stays pressed against the bench pad. Release the safety and bend your knees to lower the platform. In a steady motion, push the platform back up to the top without locking your knees. Repeat for 12 reps and three sets, taking breaks if needed.
Always remember to exercise caution when you are working out. Without proper form, you can risk injury and may not be getting the most out of your workouts. Seek out a local personal trainer who can help you put together a structured, safe workout plan.
Add More Vegetables to your Diet
Dealing with PTSD Post-traumatic stress disorder is a real illness faced by millions of Americans. You can get PTSD after living through or seeing a traumatic event, such as war, a major storm, sexual assault, physical abuse or a terrible accident. PTSD makes you feel stressed and afraid after the event, and it can impact your daily life, relationships and future. PTSD by the Numbers Here are some sobering statistics on PTSD from the National Center for PTSD. • About 7% to 8% of the population will have PTSD at some point in their lives. • About 8 million adults have PTSD during a given year. This is only a small portion of those who have gone through a trauma. • About 10 of every 100 women develop PTSD sometime in their
lives compared with about four of every 100 men. What are the Effects of PTSD? PTSD can cause many serious issues, including: • Flashbacks, or feeling like the event is happening again. • Trouble sleeping or nightmares. • Feeling alone. • Angry outbursts. • Feeling worried, guilty or sad. PTSD can happen to people of all ages. Signs of PTSD may start soon after a frightening event and then continue. They can also start months or even years after a traumatic event, so it’s important to be honest with your physician or mental health provider if you start feeling signs of PTSD. Effective Treatments to Discuss With Your Physician According to the National Center
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for PTSD, there are some therapies that have been proven most effective by medical and mental health professionals, including: • Prolonged exposure. Teaches you how to gain control by facing your negative feelings. It involves talking about your trauma with a provider and doing some of the things you have avoided since the trauma. • Cognitive processing therapy. Teaches you to reframe negative thoughts about the trauma. It involves talking with your provider about your negative thoughts and doing short writing assignments. • Eye movement desensitization and reprocessing. Helps you process and make sense of your trauma. It involves calling the trauma to mind while paying attention to a back-and-forth movement or sound (like a finger waving side to side, a light, or a tone).
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If you’re an adult reading this article, odds are you’re not eating enough vegetables. \Just one in 10 adults meet the federal fruit or vegetable recommendations, according to a study published in the Center for Disease Control’s Morbidity and Mortality Weekly Report (MMWR). Federal guidelines recommend that adults eat at least one-and-a-half to two cups per day of fruit and two to three cups per day of vegetables as part of a healthy eating pattern. The CDC’s study found that 9% of adults met the intake recommendations for vegetables, ranging from 6% in West Virginia to 12% in Alaska. Results showed that consumption was lower among men, young adults, and adults living in poverty. The reason these statistics are so staggering is the easyto-see positive impacts of a vegetable-rich diet. Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers and obesity. Here’s how to easily add
more vegetables into your regular diet. Snack Prep One of the easiest ways to make vegetables a go-to snack is to make them more accessible when you get hungry. You can load your refrigerator with vegetables, but leaving the broccoli on the stalk and the carrots unpeeled will serve as a deterrent to you grabbing it for a quick snack during the middle of the day. Use an hour on the weekend to prep and package a variety of vegetables into plastic sandwich bags or small, covered glass dishes. This will make it easier for you and your family to grab some delicious vegetables instead of chips throughout the week. Choose the Right Vegetables If you know you don’t like a certain vegetable, avoid coming home with it from the grocery store. Stick with a few favorites. Choosing vegetables of the right colors is also important. The CDC recommends you brighten your plate with vegetables that are red, orange or dark green because they are full of healthy vitamins and minerals. Try acorn squash, cherry tomatoes and sweet potatoes.
Dementia Friendly Coalition a resource for caregivers and more
Outer Banks Dementia Friendly Coalition is a resource to caregivers. Supported by the Dare County of Public Health, the group provides money for respite care. Respite care is in-home care for loved ones experiencing dementia. “We hope to reach as many caregivers as we can to assist them with everyday activities,” stated organizers. The Outer Banks has the first dementia friendly Hospital in North Carolina and has implemented an in-hospital volunteer sitter program to safeguard patients with memory issues. When you dine out at an Outer Banks restaurant, you may see a purple seahorse emblem on the entrance. The emblem signifies that these restaurants have taken part in
the coalition’s dementia friendly staff training. Those restaurants are part of the Outer Banks Dementia Friendly initiative that seeks to make the Outer Banks one of the first dementia friendly communities. Visit http://www.facebook.com/OuterBanksDementiaFriendlyCoalition for more updates or email obxdfc@gmail.com.