William Penn Life, 2015 (50. évfolyam, 1-12. szám)
2015-02-01 / 2. szám
Well with Cathy Graham Keep your brain healthy I AM SO ENTHUSED when I meet actively aging adults who are doing amazing things to keep their bodies in tip-top shape. I've met avid walkers who trek two to five miles a day no matter the weather. I've met Baby Boomers who are taking group fitness classes, cycling, strapping on snowshoes and cross country skis, hiking, and more. But, when I inquire about what they do to maintain their brain health, the conversation quickly dwindles to nothing. We are the Boomers who are changing aging. Keeping our brains healthy takes focus and intent, just like taking care of our bodies. There are several key things we can do very easily to bring brain health to the forefront: • Become an avid reader on a variety of topics. I recently took a brain health assessment, and learned that while I do read a lot, I tend to read the same topic. I understand now that I should pursue books or articles that tickle my brain with new information. • Get out and explore. Traveling is another key component for brain health and another thing I do very little of. New experiences and new sights put the brain in overdrive, creating fresh new neural connections that are vital to brain health. So, travel once a week to a new and exciting place. I plan to start with exploring the Laurel Highlands. • Be creative. I do a good job at being creative. I've always colored outside the lines, on the table and even on a couple pairs of shoes in my younger days. • Engage in something musical, with frequency. Listening to classical music is good for the noggin, as is learning to play a new musical instrument. Harmonica, anyone? • Watch ívhat you eat. Nutrition has a lot to do with brain health and overall health. Fish with omega-3 fatty acids-like salmon, mackerel and sardines—are great options. Eggs, lowfat dairy foods, lean cuts of beef, pork and fowl are wonderful choices. Snack on almonds, walnuts, fresh berries and root vegetables for super brain status. It is never too early or too late to rev up your brain. The book "Save Your Brain" by Paul David Nussbaum, Ph.D., is chock full of intriguing information, including the brain health assessment I referred to earlier...just a heads up. Cathy Graham is director of the Graceful Aging Wellness Center at Bethlen Communities in Ligonier, Pa. Battle of the bulge I get a lot of questions from women over the age of 50 about losing “the paunch.” You know, that area right around the mid-section that gets larger and more stubborn as time goes on. Unfortunately, some gals are just more genetically prone to gaining belly fat, especially after menopause. Typically, the ladies try to shave the fat by doing sit-ups, crunches, planks or other abdominalonly work, thinking that the paunch will disappear. It’s never going to happen that way. You can’t do enough repetitions to burn fat from your belly. There is no spot-reducing secret to shaping up the abs, either. Before we go too much further into how to get rid of belly fat, let’s chat about how it gets there in the first place. The extra weight around the middle has a lot to do with the “fork lift.” Eating meals and snacks that consist of processed foods, sugars, white flour, and saturated and trans fats will lead to weight gain. Eating fruits and vegetables, lean proteins and whole grains will help reduce the amount of fat you have on your stomach. The fat that has taken up residence in your belly is visceral fat. It’s tough and dangerous because it is located inside the abdominal cavity, packed between the organs. This fat will release acids that are metabolized by the liver which can cause insulin resistance. Now are you getting the picture of its connection to diabetes, high cholesterol, Alzheimer’s and other conditions? Do we all agree that having a muffin top, beer belly or spare tire is doing a number on your health and well-being? Getting rid of the fat takes hard work and dedication. High intensity cardiovascular exercise (any exercise where the body uses up the energy in the muscles then calls on the fat reserves stored around your body for more energy) is the best option. Work your way up to 60 minutes of challenging cardio, until the heart rate and breathing increases as a means to transport oxygen to the fat stores where it can be used to break it down. Simply put, you have to work out faithfully for the rest of your life. You may want to throw in the towel and say: “Why bother? That is just too hard, and I like being fat and lazy.” Ask anybody who has had a heart attack, stroke or is tethered to insulin; exercise is a small toll to pay. Give one hour of your day and eat more healthfully. There is nothing magic or easy about it, but it could save your life.- Cathy Graham Illustration © Can Stock Photo lnc./abidal William Penn Life 0 February 2015 0 5
