The fact that the American population older than 65 is a growth industry should not be a surprise to readers of "From the Office."
The National Association of Area Agencies on Aging, or n4a, and the National Association of State Units on Aging, or NASUA, have developed a coordinated strategy that will save public and private dollars while assisting older adults to remain healthy and get the support they need to age successfully in their homes and communities.
They have labeled it Project 2020.
Some of you may remember discussions about Project 2015, an earlier initiative of the State Office for the Aging, intended to get everyone thinking about how to deal with the expected increase in the aging population.
Project 2020 has three key elements:
1. Person-centered access to information.
This is available in New York state through the NY Connects initiative. NY Connects of Otsego County can be reached by calling 547-4390.
2. Evidence-based disease prevention and health promotion.
This means activities that have been proven scientifically to prevent diseases or improve your health status.
3. Enhanced nursing home diversion services.
This will provide consumer-directed community care to individuals at high risk of immediate nursing home placement. Additional information about services available to support consumers of all ages in the community can be obtained by calling NY Connects.
NASUA and n4a are seeking federal funding to implement these strategies in the coming years, but there are things we can do now to take control of our own well-being both physically and cognitively.
I recently heard a presentation by Lisa Ferretti, MSW, and Phillip McCallion, Ph.D., about promoting cognitive vitality at any age. Much of the information in this article was taken from that presentation.
It also seems that almost every day we hear or see something about simple activities, lifestyle changes or foods that can improve our health and well-being. Some of us are at a greater risk for a cognitive decline due to such things as heart disease, high blood pressure, diabetes, poor nutrition and social isolation. Psychological factors can also have an impact. If affected by any of these things you may have to invest more time and energy in keeping mentally and physically healthy.
Some things you need to do to aid healthy aging are get routine medical care, maintain or increase social interaction. Take care of your heart and it can also take care of your brain. Some activities to increase your brain power include:
1. Breath deeply _ increase the oxygen to your brain.
2. Meditate _ close your eyes and pay attention to your breathing.
3. Sit up straight.
4. Sleep _ get enough for your needs.
5. Avoid unnecessary arguments and too much stress.
6. Laughter is good for long-term brain health.
Physical exercise is not only good for your general health but your brain health as well. It is good to combine aerobic and strength training with balance and flexibility. Not only does it help maintain your general health and stimulate the blood flow to your brain, strength, balance and flexibility training have been proven to increase bone strength and decrease falls in older adults, a leading cause of hospitalization and ultimately the inability to remain independent in the community.
Examples of aerobic exercise include brisk walking, hiking, swimming, aerobics or aqua aerobics, jogging, climbing stairs, yard work, dancing, almost anything that gets your heart pumping at a faster than normal rate at least 15 minutes a day, three days a weeks. Strength and flexibility training should also occur two to three times a week. Strength training includes lifting weights, martial arts, yoga or pilates. Flexibility or balance training includes tai chi, yoga and Pilates. A series of balance and strength exercises were included in our most recent newsletter, and Otsego County residents can obtain a copy of the exercises by calling either office at 547-4232 or 432-9041.
Exercise for your brain is also important. Write, ask questions, think about things, learn something new, do something creative, do math in your mind. Play games, do puzzles, sing to yourself or better yet join a group. Not only is it good to keep physically active but mentally active as well. Foods play an important part as well. Things to avoid include simple carbohydrates and too much fat. Consider substituting olive oil instead of other fats. It's good for your heart and has been shown to improve memory. Foods that are high in antioxidants are good for brain and general health.
We've been hearing for a long time about the benefits of salmon and its omega-3 fatty acids. Fresh wild-caught salmon can be pretty expensive, but check out the label of canned salmon the next time you're at the grocery store. Things that were once thought to have little or no value such as coffee (regular or decaffeinated) and chocolate (with a high percentage of cacao) have turned out to be good sources of antioxidants. I heard a recent study that women who drink several cups of coffee a day live longer.
And blueberries _ blueberries are a wonderful source of antioxidants. The dietitian for Office for the Aging recently provided a recipe for an easy-to-make, loaded-with-good-things salad/lunch/dessert. It takes: 1 package of non-fat cottage cheese, 1 package of plain gelatin, 1 package of diet Jell-o, 1 pound of frozen fruit, 1 container of nonfat whipped topping. Mix together and let sit, refrigerated, for four hours. She suggests using raspberry Jell-o and frozen blueberries or mixed berries, but can be adapted to use your favorite flavors.
Some other good-for-you foods include avocados, bananas, broccoli, leafy green veggies, cantaloupes, flaxseed oil, green tea, tuna, turkey and yogurt.
So, there is lots we can do to make ourselves healthier and increase our brain power. Otsego County residents interested in more information about current programs and activities or to arrange for a nutrition consultation may call 547-4232 or 432-9041.
Frances Wright is director of the Otsego County Office for the Aging.
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