Thursday, August 30, 2012

PERSONAL RANT

I went home last night to a black out in Co-Op City. The lights were out from around midnight to about 4 this morning. This reaffirms my desire to move out of New York and into a city that is smaller. Yeah, blackouts and power outages happen in small cities, but I am so tired of high risers. Reportedly 27 people were trapped in elevators during the outage. Why live on top of each other where there is always a threat of having to walk up 10-15 floors?

Tuesday, August 28, 2012

Voter ID: State Requirements

With a lot of talk recently about voter identification I went online to find out what exactly proper voter ID is. I am also trying to find out how long it takes to obtain such an ID. In case the link doesn;t work go to: http://www.ncsl.org/legislatures-elections/elections/voter-id.aspx#fl

Voter ID: State Requirements

Monday, August 27, 2012

Cancer information (Not advice)

courtesy: http://www.naturalchoice.net/articles/cancerprevent.htm

Proactive Cancer Prevention

By David Musnick MD

General Facts About Cancer

Approximately 1 in 3-4 people will get some form of cancer in their lifetime.
Some people have genetic risk factors for cancer.
You can be proactive with your diet, supplements and lifestyle and reduce your risk for developing cancer.

What is Cancer?

Cancer is unregulated growth of a particular cell type . It usually starts out in one location, usually in a particular organ. If it spreads to other organs or to the bones it is called metastatic cancer.

Most Common Types of Cancer

Cancer of the breast, uterus and cervix in women
Cancer of the prostate in men
Cancer of the lung and colon in men and women

What Causes Cancer?

Cancer is usually caused by damage to DNA. DNA is the body’s template of instructions to let the cell know which proteins to make. The genes are contained within the DNA. If critical DNA is damaged certain cells can multiply without the normal restraints that would keep them limited. These cancer cells are different from other cells. They do not recognize or communicate normally biochemically with other cells. They can multiply beyond control.

What is the Role of Genetics in Cancer Development?

There are certain genes that seem to run in families that seem to increase a persons risk for developing certain cancers. It has been estimated that approximately 5-10% of all cancers are the result of a mutation(alteration) in a particular gene. These genes have certain names but can generally be called “susceptibility genes”. It is very important to recognize that having a susceptibility gene does not mean that a person will definitely develop cancer. It means that that person is at higher risk of developing a certain cancer than someone the same age without the gene.
Breast Cancer as an Example
Among Breast Cancer cases (BCs), how many are of predominant genetic origin? Approximately, 5% to 10% of BCs are hereditary and 15% to 20% occur in family clusters. In the latter case, environmental and cultural factors may coexist with genetic factors, inducing higher rates of BC in women of the same family. BC may occur in men, although with a very low incidence rate. The gene that is most well known for increasing the risk of breast cancer is the BRCA1 gene. If breast cancer seems to be running in a family women in that family can be tested for that gene. There is always an interaction of the genes with the conditions in the body and the things that a person is exposed to.
It has been recently been discovered that the risk of breast cancer for women who harbor mutations in the BRCA1 gene is significantly reduced among those who have breast-fed for a cumulative total of more than 12 months. The protective effects of breast-feeding seem to be much greater for BRCA1 mutation carriers than for women in general population. The breast feeding reduction in cancer frisk was recently reported in Reuters Health in an interview with Dr. Steven A. Narod from the Centre for Research in Women’s Health in Toronto told Reuters Health.
Genes are Not the Whole Story
Genes can start acting up in relation to triggering substances or conditions that may cause them to become active. They can be dormant for a long time or never become active if they are not exposed to certain conditions.

Cancer and Aging

Cancer risk increases as people age. There are many reasons for this. The cumulative exposure to chemicals and metals increases with age. A person's immune system which has a role in surveillance of the DNA for defects becomes less effective with age.
If a person develops cancer when they are over the age of 40 they can age very quickly. Part of managing and slowing the aging process is taking steps to decrease your risk of developing cancer. These will be discussed in the latter half of this article.

Environmental and Chemical Exposures

There are many things that might cause cancer and they are usually related to exposure to toxins in the form of certain chemicals, heavy metals, pollutants in the air and water and radiation. Exposure to certain bacteria and viruses can also predispose to cancer. The biochemical milieu of the cells is also very important and may be quite related to hormones and other internal cellular exposures that a persons body is producing. Cancers linked to environmental causes make up at least 80 percent of all cancer cases, according to a second new report by the National Cancer Institute, this one published with the National Institute of Environmental Health Sciences in the US. Environmental causes include exposure to agents in the air and water as well as lifestyle factors such as smoking and diet.
“Most epidemiologists and cancer researchers would agree that the relative contribution from the environment toward cancer risk is about 80-90 percent,” said Aaron Blair, Ph.D., the chief of the Occupational Epidemiology Branch in NCI’s Division of Cancer Epidemiology and Genetics. “There is very solid evidence that environmental factors are the major cause of cancer,” he said.

Preventing Cancer

You can be proactive and take a number of actions to prevent cancer.
Action #1: Stop smoking if you are a smoker. Smoking greatly increases a persons risk for lung and other cancers as well as increases the risk for heart disease. If you are a smoker seek the help of your physician to get into a program to stop your unhealthy habit.
Action #2: Exercise aerobically 5-6 days a week according to the Truestar guidelines for exercise. Aerobic exercise done 5-6 days per week for 30 minutes in your training heart rate zone has been shown to decrease risk for certain cancers but especially cancer of the colon.
Action #3: Do the cancer screening behaviors suggested by your doctor. This includes pap smears, mammograms and breast self exams for women and testicular self exams for men. Both men and women should do screening for Colon Cancer. This includes stool exams and fiber optic scopes of the colon. Virtual colonoscopies can be done to screen for cancer and genetic tests that can be run on the bowel movements are becoming more cost effective and more available.
Action #4: Choose organic foods. Organic foods are less likely to have heavy metal and pesticide contamination. They also will likely be tastier and have more mineral content. Do this by the following suggestions:

Choose organic fruits and vegetables when possible.
Choose free range eggs and chicken when possible.
Choose grass fed, free range beef when choosing beef.
Avoid nonorganic strawberries as they have the highest content of pesticides of any fruit

Action #5: Eat from a variety of colors of fruits and vegetables every day. The phytochemicals in colorful (green, orange, red, purple, etc.) fruits and vegetables have may beneficial properties.
Action #6: Try and eat daily from the cruciferous family (broccoli, cauliflower, kale, brussel sprout or cabbage) as these veggies have special biochemical(phytochemicals that help decrease damage to DNA.
Action #7: Limit your intake of plastics. Try to avoid using thin plastic clear bottles as the plastic may leach out into the water. Do not leave plastic food containers in a hot car. Do not microwave with plastic.
Action #8: Limit your use of perfumes and makeup. If you like these than go to a health food store to see which brand is considered the healthiest of makeup. Limit products that have sodium lauryl sulfate. Avoid antiperspirant as there is aluminum in it.
Action #9: Avoid mercury amalgam fillings. Mercury has toxic properties which vary from person to person but in general it should be avoided.
Action #10: Avoid exposures to pesticides, herbicides, on your own property and others properties including golf courses. Buy environmentally safe materials to clean your home and to wash clothes with.
Action #11: Do green remodeling or move into a green built home with special features for indoor air quality. Use low VOC paints , sealants etc. to avoid exposure to toxins in the air that can adversely affect your lungs and immune system.
Action #12: Avoid food additives and colorings whenever possible. Avoid Nitrates and Nitrites in lunch meats.
Preventing cancer is very important for your health, quality of life and longevity. You can be involved on a personal level as indicated in this article and you can also get interested in the quality and regulation of the food air and water supply, fertilizers, and environmental waste disposal in your community and country. Making small changes each week can make the actions more manageable.
References1. Michael Murray et all How to Prevent and Treat Cancer with Natural Medicine 2002 Riverhead Books
2. Levin B. Colorectal cancer screening: from fecal DNA to virtual colonoscopy. Program and abstracts of the 95th Annual Meeting of the American Association for Cancer Research; March 27-31, 2004; Orlando, Florida.
3. Levin B, Smith RA, Feldman GE, et al. Promoting early detection tests for colorectal carcinoma and adenomatous polyps: a framework for action: the strategic plan of the National Colorectal Cancer Roundtable. Cancer. 2002;95:1618-1628.
4. Levin B, Brooks D, Smith RA, Stone A. Emerging technologies in screening for colorectal cancer: CT colonography, immunochemical fecal occult blood tests, and stool screening using molecular markers. CA Cancer J Clin. 2003;53:44-55.
5. Vitamin d Analogs in Cancer Prevention and Therapy (Recent Results in Cancer Research, 164)
by J. Reichrath, W. Tilgen Hardcover: 432 pages Publisher: Springer-Verlag; August 1, 2003
6. Reuters Health
July 30, 2004 Reference7. J Natl Cancer Inst. 2004;96(14):1094-8

Proactive Cancer Prevention | Natural Health

8 AM update

Just found out from my god brother he has a blood clot, probably from the port they put in his arm to give him the chemotherapy. The port is actually an IV.

8 AM

Not a good start to the morning today. I woke up feeling some of those jitters I had back in 2008 when I had those anxiety attacks. I will chalk it up to the recent stress I have been under lately.

My god brother and best friend went to Mt. Sinai early yesterday morning over complications from his chemotherapy. The side effects are supposed to be shortness of breath and difficulty swallowing. It evidentially got so severe he had to be rushed to the hospital around 4 AM. I visited him and he is very tired and as he moves his breathing difficulties increase. Even drinking water is a problem.

I really don’t understand why that is available if the side effects are so devastating. I understand chemotherapy is supposed to be effective against cancer. I also read doctors would not undergo it themselves nor would they allow their family to undergo it. Plus, as long as chemo has been around why haven’t people come up with cures for the side effects

Sadly, the quick research I did doesn’t even address cancer treatments outside of chemotherapy. I saw some mention of radiation but very little otherwise. Today I will research a few places that advertise on television.

Part of my anxiety now is that I think I will get cancer. I mean there is nothing safe for us to eat or drink. There are sweet drinks out there listed as having “no sugar”. How is that possible? What chemical did you add to make this happen? And after five or ten years what NEW cancer are people going to have to deal with. Between the bad food that is manufactured and the stress we are being put under I don’t know.

With my god brother going through his ordeal I am getting an idea of how I can at least TRY to prepare myself in case I get cancer and what to look for.

Sunday, August 26, 2012

More chemotherapy information

courtesy: http://www.healthcommunities.com/chemotherapy/alternative-medicine/alternative-treatments-for-chemotherapy-effects.shtml

Chemotherapy & Naturopathic Treatment for Side Effects

Natural Medicine and Chemotherapy Side Effects

Preparing for Chemotherapy

Many of the deficiencies and side effects created by chemotherapy can be avoided and counteracted with a little forethought and preparation. Fortifying your body as much as possible in the weeks or, if possible, months prior to beginning therapy may increase your ability to deal with some of the more uncomfortable side effects.

About chemotherapy side effects

Breathing problems due to chemotherapy (not advice)

BREATHING PROBLEMS

courtesy: http://www.cancerpage.com/centers/Sideeffects/breathing.asp

In most cases, trouble breathing requires immediate attention by your medical team. In some cases, emergency care is required.

Trouble breathing can take many forms – shortness of breath, wheezing, shallow or rapid breathing. It can result from tumor growth or as a side effect of your cancer treatment.

Shortness of breath, also known as air hunger, is the most life threatening of the various breathing problems and should be reported to your medical team immediately

Interleukin-2 - A buildup of fluids in the lungs is a frequent side effect during the course of treatment with the immunotherapy drug interleukin-2 and is often related to the size of the dose.

Radiotherapy - Patients who have had total-body or chest area radiation treatment sometimes develop pneumonitis or the inflammation of lung tissue. Usually this condition appears one to three months after treatment is completed. Pneumonitis occurs in 5-15% of patients irradiated for mediastinal lymphoma, lung cancer and breast cancer. It is a more common side effect for patients receiving total body irradiation.

Breathing problems can be a side effect of many chemotherapy agents. Here is a list of some of the most widely prescribed chemotherapy drugs and symptoms to watch for:

Bleomycin (brand name: Blenoxane) – Though less common, wheezing is a reported side effect requiring immediate medical attention. A cough or shortness of breath is a common side effect especially among smokers and requires medical attention as soon as possible. If a cough or shortness of breath develops after treatment concludes, seek immediate medical attention.
Carmustine (brand name: BiCNU) - A cough and shortness of breath are common side effects of this medication and require immediate medical attention. These symptoms may occur after your treatment is over. If they do, call your doctor.
Chlorambucil (name brand: Leukeran) – Shortness of breath is a rare side effect. Inform your medical team immediately if you develop this symptom
Dacarbazine (brand name: DTIC) – Shortness of breath is rare with this drug and requires immediate attention.
Docetaxel (brand name: Taxotere) – Shortness of breath is rare with this drug but requires immediate attention.
Systemic Doxorubicin (brand names: Andriamycin PFS, Andriamycin RDF, Rubex) – Shortness of breath is a less common side effect but has been reported. Inform your medical team.
Liposomal Doxorubicin (brand name: Doxil) - Shortness of breath is a common side effect in all treatment groups. It’s a less common complication for patients being treated for Karposi’s sarcoma.
Etoposide (VePesid, Etopophos, Toposar) – Contact your medical team immediately if you experience shortness of breath. This is a rare side effect.
Fentanyl (brand name: Duragesic) - Very slow (fewer than eight a minute) breaths or troubled breathing may indicate an overdose and warrants emergency attention.
Gemcitabine (brand name: Gemzar) – Shortness of breath is a common side effect. Inform your medical team
Paxlitaxel (brand name: Taxol) – Severe shortness of breath, while rare, has been reported and demands immediate attention.
Progestins (brand names: Amen, Aygestin, Crinone, Curretab, Cycrin, Depo-Provera, Gesterol 50, Gersterol LA 250, Hy/Gerstrone, Hylutin, Megace, Prodox, Prometrium, Por-Span, Provera.) - Can cause blood clots which lead to unexplained shortness of breath. Seek immediate attention.
Procarbazine (brand name: Matulane) – Coughing, shortness of breath and a thickening of bronchial mucus are common side effects. Less common is the development of wheezing. Call your medical team as soon as possible if these symptoms arise.
Tamoxifen (brand names: Nolvadex) – Shortness of breath is a less common or rare but has been reported. Inform your medical team.

Superior vena cava syndrome – Sometimes difficulty breathing or rapid breathing is a symptom of superior vena cava syndrome (SVCS.) SVCS is the partial blockage of the vein that carries blood from the head, neck, chest and arms to the heart. If cancer growth is impinging the blood flow, breathing can be affected. (There will likely be other symptoms as well. Click here to read more about SVCS.)

What Your Medical Team May Suggest

Depending on the severity and nature of your symptoms and their cause your medical team may prescribe any of the following actions:

Elevate the head of the bed.
Provide oxygen.
Administer diuretics or bronchodilators.
Clear mucous from airways.
Limit patient’s activities.
Prescribe corticosteroids. Other drugs that may be used include cough medicines, certain pain medications, diazepam, hydromor-phone, and morphine.
Administer expectorant, humidifier, and/or increased hydration.
Adjust treatment dosage.
Schedule diagnostic tests.
Schedule surgery.

This page was last edited on 06/26/2008
Written by Rachael Myers Lowe, cancerpage.com
Reviewed by Katie Mullaly, RN, MSN and Jane Quigley, RN, BSN

CHEMOTHERAPY SIDE EFFECTS

courtesy: http://www.everydayhealth.com/cancer/chemotherapy-side-effects.aspx

Coping With Chemotherapy Side Effects

Though complications can occur in your body during cancer treatment, these tips can help you cope.

By Eric Metcalf, MPH

Medically reviewed by Cynthia Haines, MD

Chemotherapy (taking medications designed to rid your body of cancer cells) is an important cancer treatment for many people with the disease. Your doctor can choose from more than 100 chemotherapy drugs to fight your cancer, according to the American Cancer Society (ACS). You'll probably use more than one of these drugs at a time.

This type of cancer treatment kills cancer cells all over your body — but it can damage many healthy tissues in the process. The healthy cells that are most often affected by chemotherapy drugs include those in your bone marrow that make blood cells; cells in your hair follicles; and cells in your mouth and other parts of your digestive system.

Not everyone has side effects, and in some people who do, they're mild. Common ones include nausea and vomiting, anemia, fatigue, infections, and mouth sores.

Cancer Treatment: Learn How to Manage Chemotherapy Side Effects

If you have cancer, chemotherapy may help save or prolong your life. The following steps can help you deal with chemotherapy side effects and make your life better in the meantime:

Nausea and vomiting. About 70 to 80 percent of patients on chemotherapy will have nausea and vomiting. Some chemotherapy drugs are known to cause this side effect more severely than others. Cisplatin, for example, would cause these problems in virtually everyone if doctors didn't treat patients for side effects.

Your doctor can give you drugs to reduce nausea and vomiting. Research has also found that electroacupuncture (which uses needles that are stimulated by a continuous electric pulse) can help treat these symptoms. Ask your doctor for help in finding a practitioner who is trained to do electroacupuncture.

In addition, avoid greasy or strong-flavored foods if they make you feel ill. If cooking smells bother you, have someone else cook and stay away from the kitchen.

Anemia and fatigue. Chemotherapy can cause you to have too few red blood cells (anemia). As a result, your tissues don't get as much oxygen, and you can become extremely tired (fatigue). Fatigue can have other causes besides chemotherapy in people with cancer — in fact, up to 96 percent of people with cancer will experience fatigue, especially during and just after cancer treatment.

Your doctor may treat anemia with medications or a blood transfusion. Exercise may be good for improving fatigue, if your doctor thinks it's OK. Even 15 minutes a day may help. If you must take naps during the day, keep them short. Pace yourself and try not to take on too many responsibilities. Reserve your energy for the most important needs, and be sure to ask others for help.

Infections. Your chemotherapy may cause you to produce fewer white blood cells, which leaves you at higher risk of infections. An important way to help prevent infections is to practice good hygiene, according to the National Cancer Institute (NCI). To avoid germs, both the NCI and the ACS recommend that you wash your hands often, especially after restroom trips and before you eat, and try to stay away from big crowds of people. You should also avoid biting or picking at your nails, and treat your skin with lotion before it gets dry and cracked.

Tell your doctor promptly if you see signs of an infection.

Mouth sores. Be sure to brush your teeth for 90 seconds twice a day with a soft toothbrush. Avoid alcohol, tobacco, and spicy and acidic foods. Rinse four times daily with a simple mouthwash containing a cup of water, 1/4 teaspoon baking soda, and 1/8 teaspoon salt.

If you're taking a rapid infusion of 5-fluorouracil or melphalan (Alkeran), you can help prevent mouth problems by holding ice or very cold water in your mouth for five minutes before the treatment until 30 minutes afterward.

Cancer treatment, and chemotherapy, in particular, can be rough. But some advance planning — and knowing what to do if these side effects occur — can help. Be sure to talk to your doctor; together, you can come up with a plan of action for any effects of your chemotherapy

Friday, August 24, 2012

MY FUTURE

After hearing about the shooting I decided (after whining about moving again) that I need to change gears. If anything happens to me what can I say I have actually done in this life? What is my stamp on life? The shooting happened at 9 this morning. I was at the bus stop on that block 20 minutes earlier. I've been taking part time classes at City off and on for about two years. I am going to put it in gear now. Starting the fall semester I will go to City College's Center for Worker Education. My goal is still to fix my grade point average and transfer to CUNY's Online BA program in Sociology. Yes, I am going to have a career in social work. And I don't care if I am will turn 50 by the time I earn the degree. Pulling files is not the way I want to be remembered.

REFLEXIONS OF THE EMPIRE STATE BUILDING SHOOTING

These are my feelings on the shooting by the Empire State Building early today:

1) My heart of course goes out to the victims and their families

2) Instead of following the usual rhetoric about getting stricter gun control, I am more interested in finding out WHY these things happen.

3) Reforming the welfare system once again. In today's economic and job climate (today's shooter allegedly lost his job last year) today's activity may end up being the norm.

WASTED FOOD

A story that has my head shaking. In a time where a lot of Americans are starving rthis makes no sense. Courtesy: CNN

http://news.blogs.cnn.com/2012/08/22/40-of-u-s-food-wasted-report-says/

40% of U.S. food wasted, report says

Forty percent of food in the United States is never eaten, amounting to $165 billion a year in waste, taking a toll on the country's water resources and significantly increasing greenhouse gas emissions, according to a report from the Natural Resources Defense Council released this week.

The group says more than 20 pounds of food is wasted each month for each of 311 million Americans, amounting to $1,350 to $2,275 annually in waste for a family of four. Think of it as dumping 80 quarter-pound hamburger patties in the garbage each month, or chucking two dozen boxes of breakfast cereal into the trash bin rather than putting them in your pantry.
The report points out waste in all areas of the U.S. food supply chain, from field to plate, from farms to warehouses, from buffets to school cafeterias.
"Food is simply too good to waste," the report says. "Given all the resources demanded for food production, it is critical to make sure that the least amount possible is needlessly squandered on its journey to our plates."
Most of the waste comes in the home, the report says.
"American families throw out approximately 25% of the food and beverages they buy," the report says. It cites several reasons, including that food has been so cheap and plentiful in the United States that Americans don't value it properly.
"Food represents a small portion of many Americans' budgets, making the financial cost of wasting food too low to outweigh the convenience of it," the report says. "This issue of wasted food is simply not on the radar of many Americans, even those who consider themselves environment- or cost-conscious."
Enticed by impulse buys, sales and savings by buying in bulk, Americans simply buy more food than they can eat, the report says. Part of that problem comes from poor planning – such as impromptu decisions to eat out when there's still food in the fridge – and when we do cook at home, making enough to fill the plate rather than what we actually need to eat. The average size of the U.S. dinner plate is 36% bigger now than it was in 1960, the report says.
Portion sizes account for significant food loss in restaurants, too, it says. Seventeen percent of the food in restaurant meals is not eaten, the report says, but too much food is served.
"Today, portion sizes can be two to eight times larger than USDA or FDA standard serving sizes," the report says.
And restaurants stock more food than they serve, it says.
"Particularly wasteful are large buffets, which cannot reuse or even donate most of what is put out because of health code restrictions," the report says.
Changes can be made in school cafeterias, too, according to the report. It encourages schools to serve lunch after recess so students would have more time to eat and therefore eat some of what they waste now.
Retailers also bear some responsibility, the report says.
"The retail model views waste as a part of doing business," it says, noting that stores may be looked at suspiciously by their corporate parents if their waste numbers are too low. "Industry executives and managers view appropriate waste as a sign that a store is meeting quality-control and full-shelf standards."
Among the problems at the retail level, according to the report:

Stores overstock displays of fresh produce to give an impression of bounty, leaving items at the bottom bruised and unsellable.
They make too much ready-to-eat food. "One grocer estimated that his store threw away a full 50% of the rotisserie chickens that were prepared," the report said.
They throw out food in damaged or outdated promotional packaging (think holiday cookies) that is still edible.

Waste also occurs on the farm and in the packing house.
"Approximately 7% of planted fields in the United States are typically not harvested each year," the report says.
Among the possible reasons cited in the report: Growers can't get a good enough price for their crop to make harvest profitable, or they overplanted and have more crop than there is demand for, or the food is of edible quality but not marketable.
"A packer of citrus, stone fruit, and grapes estimated that 20% to 50% of the produce he handles is unmarketable but perfectly edible," the report says.
All that waste has environmental costs, the report says.
Food production accounts for 80% of the country's fresh water consumption, but the waste of food means 25% of the fresh water is actually wasted.
And wasted food rotting in landfills accounts for 25% of U.S. methane emissions. Methane is a greenhouse gas that remains in the atmosphere as long as 15 years and is 20 times more effective at trapping heat than carbon dioxide, according to the Environmental Protection Agency.
The report says there are places to look for better examples on how to use our food resources. For example, American food waste is 10 times what is experienced in Southeast Asia.
And we can also look to our own history. Waste is up 50% since the 1970s, the report says.
One key recommendation of the report is standardization of date labels on food. Americans may be throwing out a substantial amount of edible food simply because they misinterpret a "sell by" date as a "use by" date, the report says.
It also says the economic model of the food chain may need to change.
"There is the plain economic truth that the more food consumers waste, the more those in the food industry are able to sell," the report says.
If these problems can be fixed, the nation's hungry could benefit, according to the report.
"Reducing losses by just 15% could feed more than 25 million Americans every year," the report says.
The National Resources Defense Council is an environmental action group with more than 1.3 million members. It works to combat global warming, defend wildlife, create clean energy, cut pollution, protect waters supplies and revive the world's oceans, according to its website.

Thursday, August 23, 2012

One in Four Mississippi Residents Struggle to Afford Food

Homeless info:

Interesting piece on hunger in this country:

Going hungry in America: ‘Distressing,’ ‘humbling’ and ‘scary’

By Tim Skillern | The Lookout – Wed, Aug 22, 2012

Dave Krepcho, director of the Second Harvest Food Bank, checks inventory at the food bank warehouse in Orlando, Fla. In the past four years, food distribution to 500 pantries, shelters, and other relief agencies in the six-county area has jumped about 60 percent. In the last year alone, that amounted to 36 million pounds of food. Krepcho estimates about 30 percent of those seeking help are first-timers. They're blue-collar and white-collar, many middle class, even some upper middle class. They include college-educated couples and professionals. (John Raoux/AP)
Cheryl Preston knows that others are worse off. But she's still hungry.
As grocery prices creep higher and her income sags, rationing her family's food is a daily task. The 54-year-old mother of three and grandmother of three in Roanoke, Va., says there are days she skips meals so her husband and son can eat. If they notice, she says, she'll let them think she's fasting. She waters down the milk and juice to make it last longer. She visits food pantries, but it's not enough.
"Who would think that in the land of plenty, hard-working families would go hungry? But I am living proof it is true," Preston writes in a first-person account for Yahoo!.
In the last three years, she hasn't been able to replace a $500 loss in monthly income. Her husband's job can't always guarantee 40 hours a week; his second job lasted only through Christmas. So mealtime suffers: Her family eats in one day what they used to eat at one meal. Often, they manage on a nearly barren cupboard for five or six days until the next pay day. They sometimes skip family gatherings at restaurants because they can't pay the tab.
"It is distressing," Preston writes.
"When you get a check for $250, and your basic needs require at least $400, you are already defeated. You can only cut back so much and then you have no choice but to do without. I long for the days when I could pay my bills on time, buy more than enough groceries and have money left over."
She's not alone. Eighteen percent of Americans say there have been times this year that they couldn't afford the food they needed, according to a Gallup poll released Tuesday. In particularly hard-hit regions of the United States, like the South, at least one in five didn't have enough money for food. In Preston's Virginia, 15.2 percent of state residents are affected. (See a full list.)
To put a face on hunger in America, Yahoo! asked readers and contributors to share their personal stories: Are they going hungry? How are they coping with higher food prices? Did they ever think they'd be in this position? Here are more personal stories shared with Yahoo! News this week.
Six years ago, Robert Watkins and his wife earned more than $100,000 combined. Groceries comprised 5 percent of their budget. They kept an emergency fund--good for three months' expenses--in a money market. Now, Watkins writes, they keep a "rainy day" jar of about $250 in assorted change by the bedside.
"If I had to travel to the market and buy groceries for dinner tonight, would I have the money to do so? The truth is, yes, I would," Watkins writes. "Yet it's strange to think that this is life in America today. Like tens of millions of other people in the United States, we look closely at an expenditure that we took for granted just a few years ago--the cost of food."
Seventeen months ago, Watkins was downsized from his job and while he works contractually and part-time, his income "pales in comparison" to two years ago. Couple their one-income family with inflated food prices, and their grocery budget is almost 10 percent of their net income.
At 46, he says "it's a humbling exercise."
To make due, they've taken advantage of living in a farming community in Lancaster, Pa. Fruits and veggies are affordable; there's plenty of corn on the cob, red potatoes, lettuce, and tomatoes. They create their own dressing and get water from a well. And they eat lots of pasta.
"Is it scary sometimes? You bet it is," Watkins writes. "However, it could always be a whole lot worse."
In Arizona, Jeremy Shapiro lives on a nutrition assistance program, receiving $50 a week for food. It's significantly altered his eating habits: less food, less often.
"I have reduced my portion sizes and meal frequency," he writes. "Creativity and flexibility is key."
Shapiro, 35, says he has always tried to eat healthy. When he was employed and food prices were more reasonable, it was easy. Now it's tricky with less money.
"I only shop sales. I hunt for online and paper ads and cut coupons. I also do not stock food unless it's extremely fiscally prudent," Shapiro writes.
That means no more fresh fruit; canned and concentrate must suffice. Only frozen chicken, beef and fish are affordable. Brand-name cereals are out. Milk must be on sale, and hormone-free varieties aren't "financially feasible." Generics and store brands have replaced Tillamook cheese, Boar's Head meats and Laura Scudder's peanut butter.
"One day, I will have gainful employment and afford more and better again," Shapiro writes. "However for today, I keep my head up and spirits high -- and body healthy -- as best I can."
Here's a taste of Tom Servo's bare-bones grocery list: A few bags of dried beans. Breakfast cereal of some kind -- usually whatever's on sale. A large canister of dried oats. Lots of bananas -- typically a few pounds. A bag of apples. Other miscellaneous fresh fruits and veggies -- whatever's in season and on sale.
The 29-year-old college student in Tampa, Fla., says his grocery list is written for nutrition, not taste. He sticks to bare essentials and buys in bulk. But two weeks of groceries used to cost him $50; now it's almost $100.
For example: "I used to pay 99 cents for one pound of dried black beans; now they cost $1.49 or more. Two years ago I paid $2.39 for a 16-ounce jar of generic peanut butter; now the same peanut butter costs $3.99."
"For the first time in my life, I've recently had to make a choice between groceries or some other expense," he writes.
Michelle Zanatta once spoiled her husband with her elaborate Italian meals of fresh vegetables and heaps of garlic bread. They were expensive, too: Her four-cheese lasagna cost $18 to make. The Italian ham and cheese rolls set them back $20.
But after her once-successful business started failing and their home went into foreclosure, she faced the reality of food prices. She and her husband are also dealing with higher food costs in Atlanta after a move from Delaware. ("The cost of a fresh-baked loaf of Italian bread was 98 cents from the local Wal-Mart, while here in Georgia, it's a $1.49 -- plus food tax!")
"I at no time thought about how much money I spent grocery shopping, until we had to set a very tight budget," she writes. "I was also never a huge fan of couponing because I thought it was time-consuming; however, at 34, my perspective on coupons has changed greatly."
Her family visits local food banks and shaves costs off milk, eggs, cereal and cheese through a WIC program.
"Though times seem tough, and my lavish meals have dwindled down to two times a month, my children learned to appreciate those special meals," Zanatta writes, "and I have learned to use my resources and shop smartly."

When she worked as a Wal-Mart cashier, Michelle Croy remembers watching seniors decide between buying food and buying medicine.

"Their medicine often ranked first so that meant that Vienna sausages and crackers sufficed for the month for sustenance," she writes. "I never really entertained the thought that someday that would be me."

The single mother in Huntington, W.V., says she is shocked she must scramble to pay bills and feed her children. Milk runs upward of $4 a gallon, and a pack of hamburger costs $9. "This is why my family settles with a banana or cereal for breakfast, skips lunches entirely, eats a dinner that is produced almost entirely from our garden, and hardly ever eats out."

Croy, now a student teacher in Huntington ("where jobs are as scarce as rain in the Sahara"), writes that while groceries trump other needs and wants, they could be in worse shape.

"My case is nowhere near as disheartening as those of the children who go to bed hungry every night, or the families who survive solely on donations from food banks," she writes, "but it's indicative of the reality that most of us middle-class Americans face: We are all just one paycheck away from going hungry or living homeless out on the streets."

courtesy http://news.yahoo.com/blogs/lookout/going-hungry-america-distressing-humbling-scary-011618014.html

ELDER INFO: Foods that prevent Alzheimer's Disease

courtesy: http://theconsciouslife.com/brain-foods-prevent-dementia-alzheimers-disease.htm

9 Brain Foods that Prevent Dementia and Alzheimer’s Disease

Eat your way to a healthier mind with these essential foods for the brain

Repeating a question over and over again, having problem spelling commonly used words and losing control over one’s behaviors and emotions are some dementia symptoms that slowly destroy the life of the victim as well as the lives of those around him.
Alzheimer’s disease is the most common cause of dementia in people aged 65 and older. According to the Alzheimer’s Association, up to 5.3 million Americans are suffering from this disease and every 70 seconds, someone develops Alzheimer’s!
While it may seem that Alzheimer’s or other forms of dementia is an inevitable side effect of aging, some studies are suggesting that dietary interventions may help protect against mental decline and even prevent brain-wasting diseases.
As the cause of dementia is linked to long-term inflammation in the body, foods that possess prominent anti-inflammatory effects may be able to delay age-related cognitive disorders when they are included into one’s diet. In this article, we look at nine commonly available foods that hold this promise.

1. Dark Chocolate

Brain Food Facts:
Studies carried out by Norwegian researchers found that the flavonoids in cocoa increase blood flow to the brain and may help to protect against conditions with reduced cerebral blood flow like dementia and stroke. To get the most benefits, buy chocolates with low sugar but high cocoa content (70% or more is the best like Green & Black’s Organic Chocolate Bar).
However, while cocoa is rich in beneficial compounds, it’s also high in saturated fats. Many times, it’s also paired with high-fat ingredients like full cream in desserts. So it’s best to keep dark chocolate to a small once-a-week treat.
Alternative Foods for the Brain:
Flavonoids can be found in practically all fruits, vegetables, herbs and spices. A good rule of thumb is that the more colorful a fruit or vegetable is, the higher the levels of flavonoids. Some flavonoid-rich foods that have been studied intensively include red wine, green tea and cherries which will be discussed in detail below.

2. Red Wine

Brain Food Facts:
The same Norwegian study on dark chocolate also credited modest wine drinking for conferring protective effect on cognitive function and decreasing the risk of Alzheimer’s disease and dementia. This is due to the high levels of flavonoids and possibly other polyphenolics such as resveratrol that are presence in red wine.
However, alcohol is a double-edged sword that should be used with caution. Because, ironically, many studies have also found that excessive alcohol intake can lead to dementia as well as a host of other serious health conditions such as cancer by triggering chronic inflammation. So if you do drink, limit yourself to no more than one glass a day.
It’s also important to note that in the first few hours after drinking wine, alcohol may actually slow thinking and interfere with the memory temporarily. If you’re preparing for an important test or going to sit for an examination, drinking wine is probably not the way to boost your performance.
Alternative Foods for the Brain:
Green tea is rich in a type of flavonoid known as catechins which can reach as high as 1 gram in a single cup. Numerous studies have attest to the health beneficial properties of green tea including its ability to cut the risk of cancer as well as neurodegenerative diseases. Its ability to keep weight in check also makes green tea a popular choice in many health promoting diets.

3. Clam

Brain Food Facts:
Researchers in the Oxford Project to Investigate Memory and Aging (OPTIMA) found that elderly adults with low vitamin B12 levels had more than four times the usual risk of Alzheimer’s. It’s thought that when vitamin B12 levels are low, blood levels of homocysteine will raise, significantly increasing the risk for dementia, heart attack ad other ailments. To get a healthy dose of vitamin B12, look no further than clams. This shellfish packs a whopping 98.9mcg of vitamin B12 in just 100g serving, or 1648% of the RDA.
Alternative Foods for the Brain:
Rich sources of vitamin B12 are found in seafood and animal sources including oysters, mussels, fish, shrimps, scallops, liver of most animals and beef. Lower levels of vitamin B12 can also be found in seaweeds, yeasts and fermented foods like miso and tempeh.

4. Asparagus

Brain Food Facts:
A Korean study published in 2008 found that individuals who were folate deficient were 3.5 times more likely to develop dementia. What’s more surprising is that those who were not folate deficient but had low folate measures were also at significantly increased dementia risk. To make sure you get sufficient folate, make asparagus a frequent addition to your meals since one cup of these green spears will fulfill nearly 66% of your daily folate needs.
Alternative Foods for the Brain:
Other great sources of folate include citrus fruits, beans (be sure to sprout them to maximize their nutrients and enhance absorption by the body), broccoli, cauliflower, beets, lentils and leafy green vegetables such as spinach and turnip greens.

5. Wild Salmon

Brain Food Facts:
According to a study conducted by Tufts University in Boston, subjects who consumed an average of three servings of oily fish a week had almost 50 percent lower risk of Alzheimer’s disease and dementia. These individuals had significantly higher levels of omega-3 fatty acid docosahexaenoic acid in the blood than those who took less fish in their diets. And salmon is an excellent source of omega-3 essential fatty acids as well as other important nutrients such as vitamin D and B12 that can help to prevent neurodegenerative disorders.
But, as wild caught salmons, frozen or canned, generally contain more omega-3, less omega-6 and fewer toxins, you’re better off buying the wild version whenever possible. Aim to eat at least two to three servings of oily fish each week to supply your body with inflammation-fighting compounds. If you’re concerned about environmental toxins such as PCB in seafood, you can also consider taking high purity fish oil supplement.
Alternative Foods for the Brain:
Anchovies and sardines are also very good sources of omega-3 fats. For people who don’t eat fish, walnuts, flaxseeds and dark green leafy vegetables are rich in plant-based omega-3 precursor, alpha-linolenic acid (ALA). But they lack eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two primary omega-3’s. Although technically ALA is converted by the body to EPA and DHA, in reality, the conversion rate is very low (only about one to two percent) and is further reduced if your omega-6 intake is high. So relying solely on walnuts, flaxseeds and dark green leafy vegetables may not provide your body with adequate omega-3 fats. In this case, you can boost your omega-3 intake either by selecting more EPA and DHA-fortified foods, take vegan omega-3 supplements, or both.

6. Walnut

Brain Food Facts:
Research by the Jean Mayer USDA Human Nutrition Research Center on Aging suggested that a moderate, but not high, diet of walnuts helped improve motor and cognitive skills in older rodents. The experts believed that a combination of polyphenols, omega-3 fats and other bioactive substances in walnut is responsible for this beneficial effect.
But more is not necessarily good. The study discovered that mice fed on a walnut diet equivalent to a human eating more than 1 ounce of walnuts, or about seven to nine walnuts, a day actually displayed lower long-term memory skills.
This may be due to the high omega-6 content of walnut. Although this brain-like nut is high in alpha-linolenic acid, it’s even richer in linoleic acid, an omega-6 essential fatty acid. Linoleic acid could lead to more inflammatory compounds being created and less anti-inflammatory omega-3 fats in the body when the omega-6 to omega-3 ratio is out of balanced.
Alternative Foods for the Brain:
Though the exact mechanism of how walnut improves cognitive function is unclear, most doctors and nutritionists recommend eating a wide range of food, including nuts. So don’t stop at walnuts. Each day, grab and enjoy a handful of mixed nuts, dried fruits and seeds — like hazelnuts, pecans, pistachios, raisins, dried cranberries and blueberries — to get a spectrum of health-boosting nutrients each day.

7. Cherry

Brain Food Facts:
Scientists found that the antioxidant compounds, anthocyanins, which give cherries their bright red color possess anti-inflammatory properties that could work like pain medications such as Vioxx and Celebrex, but without the nasty side effects. Non-steroidal anti-inflammatory drugs or NSAIDs can cause adverse effects, some of which are severe like stomach bleeding and heart attack, especially among the elderly. But cherries do not irritate the stomach the way manufactured drugs do and they also contain compounds that keep platelets in the blood from clumping together.
Alternative Foods for the Brain:
Berries like blueberries, raspberries and strawberries are jam-packed with antioxidants and anti-inflammatory phytochemicals that help to reduce brain inflammation and brain oxidative stress, both of which have been associated with dementia and Alzheimer’s.

8. Turmeric

Brain Food Facts:
Plaques in the brain are thought to contribute to the degradation of brain cells and lead to Alzheimer’s disease. A study found that curcumin in turmeric is an effective substance that removes plagues from the brain. Turmeric, a top anti-inflammatory food used since ancient times, is commonly used as a spice in curry dishes. Countries with populations that eat curry regularly, such as India, have been observed to report lower rates of dementia. Add this inexpensive, versatile spice into your meals at least once a week to cool inflammation and ward off dementia.
Alternative Foods for the Brain:
Ginger is a close cousin of turmeric with similar anti-inflammatory properties. Though study on its effect on the brain is limited, ginger’s ability to reduce inflammation may also confer some inhibitory effect on dementia indirectly.

9. Apple

Brain Food Facts:
There are now even more reasons to take an apple a day. Quercetin, found in abundance in the skins of apples, has been found to protect the brain from damages associated with Alzheimer’s disease and other neurodegenerative disorders in studies conducted by Cornell University. Other studies have also suggested that eating apples may also help reduce the risk of cancer.
Alternative Foods for the Brain:
Capers, a common ingredient in Mediterranean cuisine, lovage and red onion are also excellent sources of quercetin. Berries like cherries, raspberries and cranberries also contain some but lower amounts of this flavonoid.

SIDEBAR: Politics

By me endorsing President Obama and saying favorable things about democrats please don’t think I am a bona-fide democrat or Liberal. I consider myself a middle of the road Independent. I find republicans anal, stuffy and their policies favor the rich. They are soulless and are not interested in helping the average person and they would care less if you slept in the gutter. Democrats are not a lot better. It goes without saying that I think most politicians are corrupt but at least democrats act a little more socially aware. My biggest problem with democrats is that against republicans they have no testicles. Republicans hammer us with everything they know is wrong but wholeheartedly support. Take the healthcare reform. Republicans KNOW that the country needs healthcare reform. President Obama’s package may not have been the best but it offered something better than what is available now. Republicans lashed out and made it seem like a pack with the devil. Democrats did fight back but not the way you do in a fight. The democrats went to a fight with boxing gloves while the republicans came armed with knives. No balls.

Alzheimer's information courtesy of helpguide.org

I found this courtesy of: In doing my research on the net I came across this helpful information. In some situation when we get older, a lot depends on what we do while we are younger.

http://www.helpguide.org/elder/alzheimers_prevention_slowing_down_treatment.htm

Alzheimer’s Disease Prevention

How To Reduce Your Risk and Protect Your Brain

For many years, we've been told that there's little we can do to prevent Alzheimer's disease and other types of dementia but hope for the best and wait for a pharmaceutical cure. But the truth is you can reduce your risk by eating right, exercising, staying mentally and socially active, and keeping stress in check. By leading a brain-healthy lifestyle, you may be able to prevent Alzheimer's symptoms and slow down, or even reverse, the process of deterioration.

Lifestyle choices can protect your brain

Researchers across the world are racing towards a cure for Alzheimer’s disease. But as prevalence rates climb, their focus has broadened from treatment to prevention strategies. What they’ve discovered is that it may be possible to prevent or delay the symptoms of Alzheimer’s disease and other dementias through a combination of healthful habits. While Alzheimer's disease accounts for 50 percent of dementia cases, vascular dementia accounts for up to 40 percent in older adults, and there is much you can do to prevent this type of dementia.
It’s never too early to start boosting your brain reserves, but whatever your age, there are steps you can take to keep your brain healthy.

The 6 pillars of a brain-healthy lifestyle

The health of your brain, like the health of your body, depends on many factors.
6 Pillars of Brain Health

While some factors, such as your genes, are out of your control, many powerful lifestyle factors are within your sphere of influence.
The six pillars of a brain-healthy lifestyle are:

Regular exercise
Healthy diet
Mental stimulation
Quality sleep
Stress management
An active social life

The more you strengthen each of the six pillars in your daily life, the healthier and hardier your brain will be.
When you lead a brain-healthy lifestyle, your brain will stay working stronger…longer.

Alzheimer’s & dementia prevention pillar #1: Regular exercise

The benefits of exercise

In addition to protecting against Alzheimer's and dementia, regular exercise:

Reduces stress
Boosts mood
Improves memory
Increases energy

According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent.
Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.
If you’ve been inactive for a while, starting an exercise program can be intimidating. But you don’t have to take up jogging or sign up for a gym membership. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.

Tips for getting started and sticking with your exercise plan:

Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a brain-injuring thud!

Alzheimer’s & dementia prevention pillar #2: Healthy diet

Just like the rest of your body, your brain needs a nutritious diet to operate at its best. Focus on eating plenty of fresh fruit and vegetables, lean protein, and healthy fats.
Eating habits that reduce inflammation and provide a steady supply of fuel are best. These food tips will keep you protected:

Follow a Mediterranean diet. Eating a heart-healthy Mediterranean diet rich in fish, nuts, whole grains, olive oil, and abundant fresh produce. Treat yourself to the occasional glass of red wine and square of dark chocolate.
Avoid trans fats and saturated fats. Reduce your consumption by avoiding full-fat dairy products, red meat, fast food, fried foods, and packaged and processed foods.
Eat a heart-healthy diet. What’s good for the heart is also good for the brain, so by reducing your risk of heart disease, you also lower your risk of Alzheimer’s disease.
Get plenty of omega-3 fats. Evidence suggests that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia. Food sources include cold-water fish such as salmon, tuna, trout, mackerel, and sardines. You can also supplement with fish oil.
Eat 4-6 small meals throughout the day, rather than 3 large meals. Eating at regular intervals helps to maintain consistent blood sugar levels. Also avoid refined carbohydrates high in sugar and white flour, which rapidly spike glucose levels and inflame your brain.
Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of your brain-protective regimen.
Enjoy daily cups of tea. Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy. Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits.

Reduce your risk of Alzheimer’s by giving up smoking and drinking only in moderation

Smoking and heavy drinking are two of the most preventable risk factors for Alzheimer’s disease. Not only does smoking increase the odds for those over 65 by nearly 79 percent, researchers at Miami’s Mt. Sinai Medical Center warn that a combination of these two behaviors reduces the age of Alzheimer’s onset by six to seven years.
When you stop smoking, the brain benefits from improved circulation almost immediately, no matter your age. However, brain changes from alcohol abuse can only be reversed in their early stages.

What about supplements?

Folic acid, vitamin B12, vitamin D, magnesium, and fish oil are believed to preserve and improve brain health. Studies of vitamin E, ginkgo biloba, coenzyme Q10, and turmeric have yielded less conclusive results, but may also be beneficial in the prevention or delay of Alzheimer’s and dementia symptoms.
Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.

Alzheimer’s & dementia prevention pillar #3: Mental stimulation

Those who continue learning new things throughout life and challenging their brains are less likely to develop Alzheimer’s disease and dementia, so make it a point to stay mentally active. In essence, you need to “use it or lose it.”
Activities involving multiple tasks or requiring communication, interaction, and organization offer the greatest protection. Set aside time each day to stimulate your brain. Cross-training with these brain-boosting activities will help keep you mentally sharp:

Learn something new. Study a foreign language, learn sign language, practice a musical instrument, read the newspaper or a good book, or take up a new hobby. The greater the novelty and challenge, the larger the deposit in your brain reserves.
Practice memorization. Start with something short, progressing to something a little more involved, such as the 50 U.S. state capitals. Create rhymes and patterns to strengthen your memory connections.
Enjoy strategy games, puzzles, and riddles. Brain teasers and strategy games provide a great mental workout and build your capacity to form and retain cognitive associations. Do a crossword puzzle, play board games or cards, or work word and number games, such as Scrabble or Sudoku.
Practice the 5 W’s. Observe and report like a crime detective. Keep a “Who, What, Where, When, and Why” list of your daily experiences. Capturing visual details keeps your neurons firing.
Follow the road less traveled. Take a new route, eat with your non-dominant hand, rearrange your computer file system. Vary your habits regularly to create new brain pathways.

Alzheimer’s & dementia prevention pillar #4: Quality sleep

Your brain needs regular, restful sleep in order to function at optimum capacity. Sleep deprivation not only leaves you cranky and tired, but impairs your ability to think, problem-solve, and process, store, and recall information. Deep, dreamy sleep is critical for memory formation and retention. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of developing symptoms of Alzheimer’s disease. The vast majority of adults need at least 8 hours of sleep per night. Any less, and productivity and creativity suffers.

Tips to help you combat insomnia and catch up on your Z’s

Establish a regular sleep schedule. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brain’s clock responds to regularity.
Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
Set the mood. Reserve your bed for sleep and sex, and ban television and computers from the bedroom (both are stimulating and may lead to difficulties falling asleep).
Create a relaxing bedtime ritual. Take a hot bath, do some light stretches, write in your journal, or dim the lights. As it becomes habit, your nightly ritual will send a powerful signal to your brain that it’s time for deep restorative sleep.
Quiet your inner chatter. When stress, anxiety, or negative internal dialogues keep you awake, get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in.

Alzheimer’s & dementia prevention #5: Stress management

Stress that is chronic or severe takes a heavy toll on the brain, leading to shrinkage in a key memory area of the brain known as the hippocampus, hampering nerve cell growth, and increasing your risk of Alzheimer’s disease and dementia. Yet simple daily tools can minimize its harmful effects.

Get your stress levels in check with these proven techniques

Breathe! Stress alters your breathing rate and impacts oxygen levels in the brain. Quiet your stress response with deep, abdominal breathing. Restorative breathing is powerful, simple, and free!
Schedule daily relaxation activities. Keeping stress under control requires regular effort. Make relaxation a priority, whether it’s a walk in the park, playtime with your dog, yoga, or a soothing bath.
Nourish inner peace. Most scientists acknowledge a strong mind-body connection, and various studies associate spirituality with better brain health. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress.

Alzheimer’s & dementia prevention #6: An active social life

Human beings are highly social creatures. We don’t thrive in isolation, and neither do our brains. Studies show that the more connected we are, the better we fare on tests of memory and cognition. Staying socially active may even protect against Alzheimer’s disease and dementia, so make your social life a priority.
Oftentimes, we become more isolated as we get older, but there are many ways to keep your support system strong and develop new relationships:

Volunteer
Join a club or social group
Visit your local community center or senior center
Take group classes (such as at the gym or a community college)

Reach out over the phone or email
Connect to others via social networks such as Facebook
Get to know your neighbors
Make a weekly date with friends
Get out (go to the movies, the park, museums, and other public places)

Simple ways to connect with your partner, family member, or friend

Commit to spending quality time together on a regular basis. Even during very busy and stressful times, a few minutes of really sharing and connecting can help keep bonds strong.
Find something that you enjoy doing together, whether it is a shared hobby, dance class, daily walk, or sitting over a cup of coffee in the morning.
Try something new together. Doing new things together can be a fun way to connect and keep things interesting. It can be as simple as trying a new restaurant or going on a day trip to a place you’ve never been before.

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