Good Health OXFORD
A SPECIAL PUBLICATION OF OXFORD NEWSMEDIA, LLC Serving Oxford, Lafayette and the University of Mississippi
Delivering news since 1868
MARCH 2020 • GOOD HEALTH | 1
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Oxford Magazine is the must-read companion to the South’s most interesting city -- Oxford, Mississippi. The bi-monthly, content-driven glossy tells the stories of Oxford’s people, life and culture through stunning photography, eloquent design and compelling writing, featuring many of the city’s most noted voices.
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Good Health OXFORD
PUBLISHER:
Rebecca Alexander
MANAGING EDITOR: Anna Guizerix
EDITORIAL:
Nathanael Gabler Jake Thompson Davis Coen
DESIGN:
Todd Malone
MARKETING: Delia Childers Lauren Jones
The Oxford EAGLE is published mornings,
Tuesday through Saturday, except for USPS
holidays at 4 Private Road 2050, Oxford MS
38655. Periodical postage is paid at Oxford, MS. Postmaster: Send address changes to The Oxford Eagle P.O. Box 866
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6 ROUTINE CHECKUPS Why they’re vital to overall health 8 FUN FOR ALL Oxford Park Commision provides activities for more than children
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12 DINING OPTIONS Health & Wellness-Minded 16 HOLISTIC HEALTH CENTER Oxford provides new wellness approach for wellness
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19 SAFEGUARDING MENTAL HEALTH The importance of preventative care. 21 EXERCISES To Reduce Stress 22 COMMON CATARACT Causes and Treatments
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24 SIMPLE WAYS TO LOWER YOUR RISKS Type 2 diabetes 26 BRAIN HEALTHY-HABITS To Embrace 29 3 SIMPLE WAYS To eat healthier everyday
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WHY routine checkups are vital to overall health
R
egular visits with a medical professional are an important part of a healthy lifestyle. Too often people visit the doctor only when they are ill, as they may not realize just how essential well visits and physical exams are. Routine checkups are the smartest way for people in all age groups to stay on top of their health, but they can be especially valuable for those age 50 and older. Regular checkups enable physicians to check current health against past visits, ensuring that any anomalies can be investigated and treated efficiently and promptly. This can make the difference in slowing down the progression of a disease that has already developed or prevent something from becoming a full-fledged issue. The Mayo Clinic says there are no hard and fast rules about how often seniors should visit health care providers. Those who are in generally good health may only require one medical checkup a year. At this point vital signs will be checked, medications reviewed and lifestyle topics discussed. Doctors may even recommend or discuss tests. Patients also can bring up any issues they may be experiencing, however insignificant
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they may seem. Anything from sleep disturbances to memory loss to unexplained fatigue or pain can be addressed. Sometimes getting everything out in the open and being reassured that there’s nothing to worry about can be helpful. General care and geriatric doctors also are adept at asking questions to get a sense of how patients are faring in the world. This may include topics that seemingly have no relevance to health but can be quite important. A provider may ask about topics such as bathing or dressing. Questions about social interaction or typical routines can paint a better picture of both physical and mental health. The recommended frequency of doctor visits may change as health issues arise or if follow-up is needed after a treatment plan or injury, according to the caregiver company Home Care Assistance. Some seniors may have to visit a provider once a week or once a month. Doctors, nurses and therapists will design a regimen based on a patient’s current health needs.
The following are some compelling reasons to be diligent with provider visits. • Frequently health issues can be silent and not noticed early on by a patient, according to Mercy Medical Center in Baltimore. • Patients will be less likely to forget about important screenings, like mammography, prostate tests, cholesterol tests, and more. • Vaccines can be administered, as even adults need certain immunizations to stay healthy.
• Patients can discuss potential lifestyle changes, like going on a diet or taking up a new fitness regimen. It is essential to follow through with health care provider visits, even if they seem redundant. Physicians may detect issues that warrant close observation. Patients are urged to have an open dialogue with their doctors so they understand the reason behind health care visits and expectations in the future.
MARCH 2020 • GOOD HEALTH | 7
FUN FOR ALL
Oxford Park Commission Provides Activities For More Than Children
By JAKE THOMPSON
W
memories of their youth. “It really comes back to me,” said Oxford Park Commission director Seth Gaines. “I was active growing up playing ball, doing anything and going all over the place playing ball. When you get in the professional world you can’t do that as much. … A large portion of OPC are their baseball, soccer What I missed the most was the dugout talk and softball and other youth leagues, they do provide chatting with my buddies.” opportunities for adults to stay active. The club does not have officials and if there is a One option is something fairly new that OPC dispute settle it with a spirited game of rock, paper formed called the Oxford Sport and Social Club & scissors. which offers such activities like dodgeball, kickball, ultimate frisbee. The club offers a social atmosphere For adults who are looking for a little more while adults can still compete and bring back the competitiveness to their activity, OPC offers several hen someone thinks of the Oxford Park Commission their mind may instantly towards all of the different youth sporing leagues they offer throughout the year.
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sporting leagues for flag football, softball and soccer. To help bring interest back into flag football, There are leagues for people aged 16 and older while Gaines said they are considering adding a co-ed flag soccer offers a 35 and older league. football league for the Oxford Sport and Social Club. An adult basketball league is also in the works to Flag football did not make last year due to a lack return this year, though it is not expected to be a full of a sufficient number of people to sign up and this five-on-five league but probably a three-on-three or year’s softball league had nine teams. When Gaines four-on-four leagues. joined OPC the said there were around 25 teams signed up for softball. Participation numbers in the social club sports has been successful with the kickball league filling A factor of that is due to the rise in travel baseball, up every year. The smaller leagues require a perfect softball and soccer summer leagues over the past 15 schedule so having full number of adults signed up years that is taking up the time adults used to be helps with that. spending playing to now driving their children to tournaments. For adults who are older in the community, OPC offers their Leisure Lifestyle of Oxford (LLO) “The trend in really competitive sports in adults is program. Every day of the week there are activities going down, down, down,” Gaines said. “I remember offered, ranging from exercise, yoga, cardio fit, Tai days when I first started, I had leagues in Tupelo in Chi and total body fitness. the 50s and 60s. It’s just fell off and I think a lot of that is people now who were involved in that point “The biggest classes are definitely our exercise and time are now involved more with their kids. … classes and they love them,” said Leisure Lifestyles So, people have to make a decision and of course director Emily Keiser. “I feel like they would add you’re going to decide on your kids.” 1,700 of them if they could.”
ROBERTS WILSON, P.A. Local Injury Lawyers
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10 | GOOD HEALTH • MARCH 2020
The program also offers activities including of recreation and a big part of what that program is.” canasta, mahjong, dominoes, pickle ball and line Over the next year, the knitting and yarn room at dancing. Several art and knitting classes are also the Oxford Activities Center is going to be turned popular. into more of a commons area, much like one While the activities help keep the older members someone would see in a college dorm. It will allow of the LOU Community healthy and active, it is the residents who take part in the activities of the LLO social interaction that keeps them returning every program to spend hours playing dominoes, cards or just conversing with one another. day and also provides a form of mental stimulus. “I think they would go to 11 o’clock at night if we “Socializing is a big part of recreation,” Gaines said. would let them,” Keiser said. “We’re proud to have the exercise and they come for the exercise classes, but it’s the socialization factor. For more information on the LLO program and all That’s what helps keep people sharp. If you’re able to of the adult activities offer, visit the OPC’s website at socialize and talk and use your brain, that’s a big part oxfordparkcommission.com. MARCH 2020 • GOOD HEALTH | 11
A HEALTH & WELLNESS-MINDED Dining Option
By DAVIS COEN
S
ince an Oxford location opened last January, the fast-growing franchise Frutta Bowls has been offering a different twist on nutritional dining to the local community.
delicious ingredients ranging from healthy to rich. The idea of Frutta Bowls is based on the popularity in recent years of the açai bowl, which originated in Brazil, and begins with the frozen açai palm fruit, served in thick smoothie form, and often Many Southerners are quick to disregard foods topped with granola, banana and syrup. like kale or açai berries, but stubbornness is put to the test when these food items are flash-frozen The ‘superfood’ açai is brimming with and blended, then laid as a foundation for various antioxidants, fiber and calcium, and is said to
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promote good brain function. It’s also known as is unlike the false sense of fullness that comes a versatile ingredient, as it mixes well with many with eating fast foods that are more popular with fruits, nuts and seeds. college students than Aside from its health superfoods. benefits, the tropical “Everybody knows you “People always look fruit is very tasty and go and have lunch on at fruit like it’s just a leaves little need for your break, and you can added sugars; plus, it’s go to Wendy’s, do a little nice treat, but it’s a a great pick-me-up. It is ‘4 for $4’… you’re full, good sugar, a naturally also known for its deep and then 30 minutes occurring sugar and it’s purple tone. later you need a nap,” also a good carb.” she explained. “So, wHubbard also it’s a nice alternative to described how Eboné Hubbard, offer people.” consuming meals with Manager of the Frutta Bowls location in Oxford natural sugars, like those Although the Frutta found in many of the Bowls menu is centered menu items, can provide around açai, kale or a healthy energy balance pitaya-based bowls, throughout the day. This there are also a variety MARCH 2020 • GOOD HEALTH | 13
of panini-style toasts, oatmeals and smoothies in other college towns such as Tuscaloosa and to choose from. The staff-favorite smoothie is Baton Rouge. the cold, coffee-based Mocha Brew, according to They are also dedicated to community Hubbard. involvement, and each location seeks special ways to promote opportunities to engage with people “It’ll stick with you all day, and give you all the about healthy eating practices. energy you need,” she said. “I couldn’t be any happier to be a part of the Also popular among the employees is the Savory Oxford community,” said owner Harris Atkins, Avocado toast, with Brie added, Hubbard said — with regard to entering his second year at the and the employees also enjoy experimenting with location on Jackson Avenue East. “Our vision and the Build Your Own Bowl option, she said. desire from the beginning was to do just that, and The eatery also caters to a fitness-minded after a year we are well on our way.” clientele, and offers a comprehensive chart of fats, “Whether it’s the University or the local carbohydrates, proteins and calories per serving residents, we have graciously been welcomed like for each of its menu items and toppings. a part of the family. Moving into our second year, I This comes as no surprise, as the company’s hope to get further engrained into the fabric of the founder Brooke Gagliano dedicated her college community and really cement our commitment to years to studying health and fitness. Oxford,” Atkins said. “Frutta has a unique offering Now with nearly 50 locations nationally, the for Oxford and healthy alternative for all tastes.” young franchise — begun in 2016 — has built a presence in the Deep South, and is seeing success
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ENJOY A TASTE OF THE
TROPICS FOR BREAKFAST Diet and exercise are integral parts of the formula for a healthy life. Though few people may look forward to giving up certain foods in favor of more nutritious diets, healthy, low-calorie foods don’t have to be boring and bland. Breakfast smoothies are a great way to maximize nutrient profiles and flavors to achieve a filling and fast meal. Smoothies that capitalize on tropical tastes rife with fiber can tame hunger and offer a jolt of energy to get you through the day. Such is the case with this recipe for “Fiber-Filled Banana Colada Smoothie” from Ellen Brown’s “Super Smoothies.” This recipe offers fruits with wonderfully complementary flavors that are both high in fiber and rich in supercharged nutrients like potassium, vitamin A and vitamin C.
FIBER-FILLED BANANA COLADA SMOOTHIE Yield: Four, 1-cup servings
1 cup light coconut milk 1 cup diced pineapple
1⁄3 cup lightly packed shredded unsweetened coconut
1⁄4 cup whey protein powder 2 tablespoons bee pollen 1⁄2 teaspoon pure rum extract 2 cups banana slices, frozen
2 tablespoons grated coconut for garnish Combine coconut milk, pineapple, coconut, whey protein powder, bee pollen, and rum extract in a blender or smoothie maker. Blend on high speed for 45 seconds, or until mixture is puréed and smooth. Add banana slices, and blend on high speed again until mixture is smooth. Serve immediately, garnished with grated coconut, if desired.
MARCH 2020 • GOOD HEALTH | 15
HOLISTIC HEALTH CENTER in Oxford provides new wellness approach for residents
By DAVIS COEN
R
ECURVE Health Center in Oxford adopted its The type of chiropractic practice that I provide name from the age-old recurve bow used in is centered around the health and integrity of our archery. structure, or posture,” said RECURVE founder, Dr. The traditional bow has a shape resembling Annalea Wood. “This is a seriously overlooked part the number three, which allows it to harness and of healthcare. I can say with complete confidence, deliver energy with more efficiency than a straight that it is one of the main reasons we have so many bow. This curved bow is relative to the human people walking around in pain.” body in that when stress is added to it in its resting With regards to the ‘triad,’ Dr. Wood explained position – as it does also with a body resting in that her fitness department aims at encouraging an ideal position – it will evoke greater speed, and movement and physical challenge to the body, better results. and the nutrition and health departments – run The mission of RECURVE is to utilize chiropractic, by a board-certified, drugless health practitioner nutritional and exercise methods to reconfigure – educates on nutritional choices and how they the body, both inside and out – a holistic health might affect one’s physiology and overall health. model referred to as the ‘triad of care.’ It is also to “The reason these 3 departments needed to exist offer the Oxford community a new and alternative was because I was insistent on making sure we approach to healing, and catering to the body’s had the tools to heal people,” she said. “As a chiropractor, I know that I can’t do it alone. I can needs.
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administer all the chiropractic care in the world, but if patients leave the office and have cupcakes for dinner, that inflammatory process will not improve, and I will not succeed in helping them feel better,” she added. “These are whole people, and all the body systems are interconnected.” Dr. Wood’s interest in a chiropractic career was sparked at a young age, although she didn’t decide to pursue the trade until years later. Growing up a dancer, she suffered a back injury at the age of twelve, which led her to eventually seek traditional medical aid, from which she found no relief. As a result, she began visiting a chiropractor. “I was absolutely blown away that the minor postural adjustments, and the mobilization of the joints involved, had me nearly pain-free in a matter of days,” said Wood. “I realized how necessary this type of therapy was to prevent injury and feel good long-term.” She met her husband –a Jackson, Miss. native, while living in California obtaining her doctorate from Life Chiropractic College West in the Bay Area, although the couple didn’t decide to move back to his home state until a decade later when they had twin boys, in 2016. Since opening her business in August, 2017, she has not had to compromise or change her intended concept in any way, because it has been well received by the community, according to Wood. MARCH 2020 • GOOD HEALTH | 17
“I had many doubts about practicing the way I wanted to – and offering the services I wanted to, because I thought we might be viewed as too weird, particularly in a part of the country that was so unfamiliar to me,” said the relatively new Oxonian. “However, when I really considered opening a more traditional style chiropractic office – I knew I couldn’t. I would have rather failed doing it this way, than succeeded doing it traditionally.” Also, becoming the first and only female chiropractor in the city, although she realized she would be filling a niche, she was still surprised how quickly she was accepted in that regard as well. “I cannot describe the incredible experience I have had of running this business in this community,” she commented. “The most wonderful thing about Southerners – which I frequently try to explain to my colleagues practicing in other parts of the country – is that when a Southerner trusts you and believes in what you do... they tell everybody.” More information can recurvehealthcenter.com.
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be
found
at
PREVENTIVE CARE INVOLVES
SAFEGUARDING MENTAL HEALTH AS WELL
P
reventive care is often looked at through the needs people need to do to protect their physical well-being. For example, a healthy diet and routine exercise, while beneficial to mental health, are often viewed as lifestyle choices that can make people feel better physically. But taking steps to protect one’s mental health also is vital to a long, productive life.
The U.S. Department of Health and Human Services notes that positive mental health and mental wellness can have a profoundly positive impact on a person’s life. Positive mental health can help people realize their full potential, cope with the stresses of life and make meaningful contributions to their communities.
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What can I do to protect my mental health? Learning to recognize the early warning signs of mental health problems can help prevent such problems from escalating and compel people to seek help. The DHHS advises anyone feeling these signs or recognizing these signs in others to seek help for themselves or their loved ones:
• Yelling or fighting with family and friends • Severe mood swings that cause problems in relationships • Persistent thoughts and memories you can’t get out of your head • Hearing voices or believing things that are not true • Eating or sleeping too much or too little • Pulling away from people and usual activities • Thinking of harming yourself or others • An inability to perform daily tasks, such as • Having low or no energy taking care of your children or getting to work • Feeling numb or as if nothing matters or school • Unexplained aches and pains • Feeling helpless or hopeless • Smoking, drinking, or using drugs more than usual • Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared
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Taking steps to protect one’s mental wellness is a vital component of preventive care. More information about mental health is available at www. mentalhealth.gov.
EXERCISES TO REDUCE STRESS Reducing stress is a priority for many people. Although it is not an easy undertaking, slowly removing stressors from one’s life and taking steps toward changing one’s responses to stressful situations can help. There are many stress-management strategies, and not every one is right for all individuals. However, the following techniques may be helpful.
· Exercise: Regular physical
activity can help reduce stress.
· Meditation: Mindful
meditation, deep breathing, yoga, and tai chi are ways to focus the brain away from stressful situations.
· Socialization: Talking and
spending time with friends or family can relieve stress.
· Hobbies: Crafts, hobbies and
other engaging activities can direct attention away from stress.
· Talk therapy: Seeing a therapist
may help some people work through stress and discover additional techniques to change how they respond to stress.
· Situation changes: Changing a
job, residence or a condition that removes a source of stress may be handy. Many people suffer from stress, which can be very harmful if not dealt with healthily and readily.
MARCH 2020 • GOOD HEALTH | 21
Common CATARACT CAUSES and Treatment
By NATHANAEL GABLER
C
ataracts are the most common cause of vision loss among people age 40 and older. According to All About Vision, cataracts also are the principal cause of blindness in the world.
the eye that helps focus light — and images — on the retina. The lens must be clear to receive a sharp image. If the lens is cloudy, vision will be blurred.
“This condition results from the clumping of the proteins which forms the lens in the eye. Cataracts develop slowly and can affect one or both eyes,” said Johnson Abbott in his 2020 paper Cataract Treatment Market 2020 Ongoing Trends and Recent Developments. “It is estimated WHAT ARE CATARACTS? that about 30% people aged 65 years or older are A cataract is a clouding of the lens in the eye suffering from visually impairing cataract in one that affects vision. The lens is the clear part of or both eyes.” There are more cases of cataracts worldwide than there are glaucoma, macular degeneration and diabetic retinopathy, states Prevent Blindness America. Fortunately, cataracts are easily recognized and treated.
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Cataracts tend to form slowly. Initially, they only affect a small part of the lens, and they’re not very bothersome as a result. However, over time, cataracts can grow and impair vision. Seeing “halos” around lights, fading of colors, sensitivity to light, glare, and the need for brighter light for reading and handling tasks are common symptoms. WHAT CAUSES CATARACTS? Various things, including aging or injury to the eye tissue, can cause cataracts. Prior eye surgery, diabetes, long-term use of steroid medications, and inherited genetic disorders also can cause cataracts, says the Mayo Clinic. Smoking and alcohol use as well as consistent exposure to UV sunlight also may contribute to the formation of cataracts. With aging, the lenses in the eyes become less flexible, less transparent and thicker. Tissues within the lens can break down and clump together, clouding small areas within the lens of the eye, thereby forming a cataract.
are affecting vision severely or preventing examination or treatment of another eye problem. An eye care professional will discuss with patients if surgery is needed. “There are no medications or diets that will prevent cataracts. Cataract development varies from person to person. Only you can decide when your eyesight needs improvement,” states the Rayner Eye Clinic website. “Because it is possible to exchange your cloudy lens for a clear implant, the decision of when you are ready rests with you. However, there are times when surgery is vital for the health of the eye. Fortunately, most of the time, a cataract does not endanger the overall health of the eye.”
The National Eye Institute says surgery is safe and effective. In roughly 90 percent of cases, people who have undergone cataract surgery have better vision afterward. The surgery involves removing the clouded lens and replacing it with a clear, artificial one. The procedure is usually done on an outpatient basis and patients typically Cataracts may be a subcapsular cataract, which stay awake during the surgery. occurs at the back of the lens. A nuclear cataract forms in the center of the lens. A cortical cataract Routine eye examinations are a key part of an starts in the periphery of the lens and works its overall health plan. They can shed light on the way inward to the center. formation of cataracts and help people develop effective treatment plans. TREATING CATARACTS: Cataracts need only be treated if they
MARCH 2020 • GOOD HEALTH | 23
Simple ways to
LOWER YOUR RISK for type 2 diabetes
A
healthy lifestyle can help people live life to to spend their retirement years doing whatever the fullest. There are many components to a they please. healthy lifestyle, and few may be as influential One disease that can be especially limiting is type as prevention. 2 diabetes. According to the National Institute on Preventive measures to reduce one’s risk for Diabetes and Digestive Kidney Diseases, diabetes various diseases can have a long-lasting effect, occurs when blood glucose levels are too high. Blood helping people maintain their independence well glucose, sometimes referred to as “blood sugar,” comes into their golden years. In addition, a proactive from the foods a person eats and is the main source approach that focuses on disease prevention can of energy for his or her body. Insulin helps glucose improve the chances men and women will get from food get into the body’s cells so they can use
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it for energy. However, in certain instances, such as when a person has type 2 diabetes, the body does not make enough — or any — insulin. When that occurs, glucose stays in the blood, never reaching the cells it’s supposed to help. The NIDDK notes that, over time, excessive levels of glucose in the blood can cause a host of health problems.
losing between 5 and 7 percent of your starting weight may help delay or prevent diabetes.
• Become more physically active. The NIDDK lists
a sedentary lifestyle among the many factors that can increase a person’s risk for type 2 diabetes. By embracing physical activity, getting at least 30 minutes of exercise five days per week, people can delay or prevent diabetes. People who have been physically inactive for a long period of time should ask their physicians to recommend appropriate activities that can help their bodies adjust to being physically active.
Type 2 diabetes, the most common form of the disease, occurs when the body does not make or use insulin well. While it might seem as though people are helpless to stop this from occurring, the NIDDK notes that type 2 diabetes can be delayed or even prevented. In fact, the NIDDK cites three • Eat less and eat healthy. A diet that’s high in key ways that people can lower their risk for vitamins and nutrients can help people delay type 2 diabetes. or prevent type 2 diabetes. Small portions can help people control their caloric intake, reducing • Lose weight and keep extra pounds off. People the likelihood that they will become overweight should speak with their physicians about their or obese. Prevention is a great way for people to body weights to determine if they’re currently reduce their risk for type 2 diabetes, a potentially overweight or obese or maintaining healthy debilitating yet often preventable disease. weights. If the doctor suggests losing weight, doing so can help prevent or delay diabetes. Each individual is different, but the NIDDK notes that
MARCH 2020 • GOOD HEALTH | 25
BRAIN-HEALTHY HABITS to embrace
By NATHANAEL GABLER
C
ognitive decline is a condition that is often associated with aging, but even middleaged people can experience memory loss or cognition issues.
Although there is no definitive way to prevent dementia, living a long, vibrant life may be possible by encouraging some healthy habits for the brain.
The Alzheimer’s Association says that more than five million Americans are living with Alzheimer’s disease and other dementias. By 2050, that number could rise to as high as 16 million people. More than 747,000 Canadians are living with Alzheimer’s or another dementia, says the Canadian Alzheimer’s Association.
“Right now, the most important thing that people don’t do enough of is sleep,” said Dr. Megan Edwards of the Oxford Neurology Clinic. “Most middle-aged adults need seven to nine hours of sleep. Your brain and your body need that. But there’s also eating a healthy diet and exercise and a lot of things you can do earlier in life that will
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help as you age.”It is never too late or too early to The Harvard Medical School says aerobic exercise begin health and lifestyle changes. may help improve brain tissue by improving blood flow and reducing the chances of injury to the EXERCISE brain from cholesterol buildup in blood vessels. Becoming more active can improve brain volume, reduce risk for dementia and improve thinking QUIT SMOKING and memory skills. The journal Neurology The Alzheimer’s Association indicates that found that older people who vigorously exercise evidence shows smoking increases the risk of performed better on cognitive tests than others cognitive decline. Smoking can impair blood flow of the same age, placing them at the equivalent to the brain and cause small strokes that may of 10 years younger. Increased blood flow that damage blood vessels. occurs with physical activity may help generate new neurons in the hippocampus, an area of the “People think smoking is just going to hurt brain involved with learning and memory. the lungs. But smoking is one of the most detrimental things for the blood vessels in your “A big thing is exercise helps with stress level,” entire body, and that effects the brain,” Edwards Edwards said. “It helps you relax and take your said. “Smoking puts you more at risk for strokes mind off things. And in the long-run, stress is because of that. Also, you have Lacunar vessels something that can be very detrimental to your in your brain which smoking causes to close off brain health overall. Then physically, exercise over time. That disrupts a bunch of pathways in helps as it will speed up your metabolism and neurons that causes a lot of problems as you age, help burn calories.” particularly with memory.” MARCH 2020 • GOOD HEALTH | 27
The VOTES are IN! Best of Oxford COMING SOON! June/July 2020
EAT HEALTHY FOODS Foods that are good for the heart and blood vessels also are good for the brain. These include fresh fruits and vegetables, whole grains, fish-based proteins, unsaturated fats, and foods containing omega-3 fatty acids. “The diet is a big thing that I always press my clinic patients to follow. It’s not really what you eat so much as eating fresh foods, or even frozen as long as it’s not processed,” Edwards said. “The earlier you do that, the better off you will be. Plus, that will just help you have better eating habits as you get older.”
from Psychology Today also indicates caffeine may help in the storage of dopamine, which can reduce feelings of depression and anxiety. In addition, compounds in cocoa and coffee beans may improve vascular health and help repair cellular damage due to high antioxidant levels. WORK THE BRAIN
Engaging in mentally stimulating activities can create new brain connections and more backup circuits, states Dr. Joel Salinas, a neurologist at Harvard-affiliated Massachusetts General Hospital. Working the brain through “Right now, the most puzzles, reading and Neurologists state that, important thing that participating in social while research on diet situations can stimulate people don’t do and cognitive function the release of brainis limited, diets, such enough of is sleep.” derived neurotrophic as Mediterranean and factor (BDNF), a Mediterranean-DASH Dr. Megan Edwards molecule essential (Dietary Approaches Oxford Neurology Clinic for repairing brain to Stop Hypertension), cells and creating may contribute to a connections between lower risk of cognitive them. issues. A good way to combine these lifestyle factors is CONSUME CAFFEINE to take an exercise class with friends, mixing the Caffeine may help boost memory performance and social, stimulation and exercise recommendations brain health. A Journal of Nutrition study found together. people ages 70 and older who consumed more Cognitive decline can come with aging, but caffeine scored better on tests of mental function through healthy habits, people can reduce their than those who consumed less caffeine. Caffeine risk of memory loss and dementia. may help improve attention span, cognitive function and feelings of well-being. Information
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3 D
SIMPLE WAYS to eat healthier every day
iets can be difficult to navigate. Since no two people are the same, a healthy diet that satisfies one person won’t necessarily satisfy another. Vegetarians might be perfectly happy without chicken or steak, while some people might shudder at the notion of never indulging in the occasional filet mignon. While the most effective diets tend to be those that emphasize nutrition while still allowing individuals to indulge in some of their favorite dishes in moderation, the following are three ways that everyone, regardless of their personal preference, can eat healthy every day.
1. Eat lots of whole-grain carbohydrates. Fad diets tend to paint carbs as the enemy, but various studies have shown just how integral carbohydrates, particularly whole-grain varieties, are to a healthy diet. One such study published in 2018 in the medical journal The Lancet Public Health found that diets that got between 50 and 55 percent of their calories from plantbased carbohydrates like whole grains were associated with a lower risk of mortality than low-carb diets that favored animal-derived protein sources. When buying carbs at the grocery store, shoppers can opt for wholegrain varieties, including whole-grain pastas, brown rice and cereals. That won’t require sacrificing flavor and makes for a simple way to eat healthier every day. MARCH 2020 • GOOD HEALTH | 29
2. Make a concerted effort to eat more fruits and vegetables. The United Kingdom-based National Health Service, which is the largest single-payer healthcare system in the world, recommends eating at least five portions of fruits and vegetables every day. That may sound like a lot, but it’s pretty easy to incorporate all those healthy fruits and veggies into a diet. For example, add a serving of antioxidant-rich blueberries to your cereal bowl each morning. At dinner time, allow vegetables to take up the most real estate on your plate. The Centers for Disease Control and Prevention note that diets rich in fruits and veggies can help people control their weight and may even reduce their risk for certain diseases, including cancer.
However, added sugars, which the Harvard Medical School notes are found in many foods and can include honey, molasses and corn syrup, can increase a person’s risk for various conditions and diseases, including obesity, heart disease and diabetes. Fruit contains fiber that slows the absorption of natural sugars, but the body digests added sugars much more quickly, leading to an uptick in blood sugar levels that can ultimately contribute to diabetes. Added sugars can be found in a host of foods and beverages, including some that aren’t generally considered unhealthy, like bread, certain breakfast cereals and pasta sauces. When shopping, consumers should read nutrition labels and avoid products with excessive amounts of sugar.
Eating healthy does not require people to abandon their favorite foods. A few simple adjustments can 3. Kick added sugars to the curb. Avoiding added sugars is another way anyone, be all it takes to improve the nutritional value of regardless of their food preferences, can eat healthier your diet. every day. Healthy foods such as fruit contain natural sugars, and these don’t pose a threat to overall health.
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