Preventing the Deadliest Diseases is Easier Than You Think – Alzheimer’s – Optimum Senior Care – Chicago In Home Care

Preventing the Deadliest Diseases is Easier Than You Think – Alzheimer’s – Optimum Senior Care – Chicago In Home Carewww.OptimumSeniorCare.com

 

Simply adding fiber to your diet can conquer several of the most common, and serious, diseases.

Preventing the Deadliest Diseases is Easier Than You Think

Simply adding fiber to your diet can conquer several of the most common, and serious, diseases.

Do you love carbohydrates, but thought they weren’t good for you? Think again. Fiber is a type of carb that your body can’t digest, and a review of recent studies show it plays an important role in fighting disease. The latest national dietary guidelines point to the easiest way to improve your diet for a healthier outcome: Eat more fiber.

Lower Your Risk

Fiber lowers the risk of heart disease, Type 2 diabetes and colon cancer by 15 to 30 percent. Incredibly, people who ate more fiber also lowered their risk of dying early from any cause by the same margin. The more fiber people consumed, the greater the protective benefits. In fact, every 8 grams of additional fiber eaten per day correlated with a drop in the risk of heart disease, Type 2 diabetes, and colon cancer.
The results were gleaned from a review of 243 studies that followed participants for numerous years and recorded what they ate and their health outcomes, as well as clinical trials in which volunteers either changed their diets or were part of a control group. The researchers also examined data such as blood pressure, body weight, cholesterol, blood sugar, and inflammation.

How Much Fiber is Enough

The average American eats about 15 grams of fiber daily. However, new guidelines recommend that women consume at least 25 grams daily, and men have 38 grams a day.
“Our research indicates that people should have at least 25-29 grams of fiber from foods per day,” says Andrew Reynolds, lead author of the study and a researcher at the University of Otago in New Zealand. “Currently, most people consume less than 20 grams of fiber per day, so being more conscious about choosing high-fiber food options will help reach that target.”
Various studies point to the reason fiber is such a strong ally for good health. It stimulates beneficial bacteria in the gut to reduce colon cancer risk. Foods rich in fiber tend to take a long time to chew and be heavier than others, increasing satiety and likely lowering obesity rates that are linked to heart disease and cancer.
You may wonder exactly what you need to eat to meet the fiber guidelines. The Mayo Clinic offers a handy chart of high-fiber foods to get started. For instance, a cup of red raspberries is good for 8 grams of fiber, or you can eat an apple with the skin for 4.5 grams. Green peas merit 9 grams of fiber per cup, a raw carrot adds 1.5 grams, and a cup of black beans is good for a whopping 15 grams.

Fibrous Foods You’ll Want to Eat

When you get right down to it, adding plant fiber to your diet often means adding vegetables. Many Americans don’t eat many unprocessed veggies because they’re not as appealing as other, less-nutritious foods. To help improve your habits, we’ve listed 10 fiber-rich foods that you’ll look forward to putting on your plate.

  1. Berries. It doesn’t matter what kind you reach for. Blueberries, strawberries, blackberries and raspberries are all dense in fiber, whether you buy them fresh or frozen. Add them to smoothies, pancakes and cereal, or pour a little milk over your berries for a delicious, naturally sweet treat.
  2. Avocados. If you haven’t taken your taste buds south of the border, it’s time. Use creamy avocados to make savory guacamole or to top tacos, enchiladas or quesadillas. They pair well with grapefruit slices as a refreshing salad, or squeeze some lime juice in the depression left by the pit for a healthy snack.
  3. Apples. When you need a crunchy snack that is simple to pack and carry, it’s hard to beat a flavorful apple. Satisfy sweet-tooth cravings with a Fuji or Gala variety, while Granny Smith apples pair nicely with a bleu cheese or aged cheddar for a delicious dessert.
  4. Popcorn. Yes, one of America’s favorite snack foods can be good for you, too! This whole grain delivers a nice fiber boost to your diet. Munch down on a few cups without adding any toppings to get the most bang for your caloric buck.
  5. Potatoes. Baked, boiled, broiled or tossed in the microwave . . . who doesn’t like potatoes? Yukon golds, russets, white and purple varieties all offer a nice fiber punch when eaten with the skin. Sadly, French fries and potato chips are banned from healthy diets and don’t count. The next-best thing? Cut up some taters and spread them on a baking sheet drizzled with olive oil. Salt, cook and enjoy!
  6. Nuts. Sunflower seeds and almonds lead this fiber-rich pack, but all varieties of nuts will help you reach your daily fiber requirements.  Grab a handful to snack on, or add them to salads. Use chopped nuts to coat cheese balls or meat dishes, or to enhance a vegetable salad.
  7. Dried fruits. All dried fruits are rich in fiber and it’s oh-so-easy to eat them by the handful. Dried fruits contain a natural sweetener called sorbitol that is pleasant on the tongue but can lead to unintended consequences down below. To avoid the desperate search for a porcelain throne, balance your dried fruit consumption with various other foods.
  8. Whole grains. It’s OK to eat bread again! At least if it’s made from whole grains. Yep, whole grain bread, whole grain pasta, brown rice and oats are all back on the menu for fiber lovers. Just make sure that whole grains are the first ingredient listed to get your fiber boost.
  9. Beans. Inexpensive and ubiquitous, the lowly bean will drop a fiber bomb into soups, stews, salads and chili. Whether you choose lentils, green beans, edamame or any of the hundreds of heirloom varieties, beans have the added benefit of delivering protein as well. 
  10. Broccoli. Not everyone is a broccoli fan, but if you are, you can add it to the menu whenever the mood strikes to put not only fiber, but many other nutrients on your plate. Dust it with Parmesan cheese for an elegant main dish or side.
Supplemental Fiber

While it may be tempting to replace fiber-rich foods with supplements, the data did not show the same benefits when supplements or powders were used to introduce more fiber into meals.
“The real issue here is that eating a high-fiber diet from foods is almost, by definition, an excellent diet,” says Joanne Lupton, a spokesperson for the American Society of Nutrition and professor of nutrition at Texas A&M University. “It’s hard to reach dietary fiber recommendations without eating a lot of fiber . . . so once you take it out of the food, you probably won’t have a very good diet.”
Tasteless and odorless, supplements can be added to an endless array of soft foods and batters, changing only the texture. But at a mere three grams of fiber per tablespoon, you’d have to use an awful lot (9 tablespoons for women, 13 for men) to meet current guidelines. That’s a lot of chewy yogurt and grainy pancakes.
“You would be sprinkling it on everything all day long,” says Lona Sandon, assistant professor of clinical nutrition at University of Texas Southwestern in Dallas. “Just adding fiber to a food doesn’t necessarily make it a health food. I’m sure there are people out there who try to justify it.”
Health professionals warn that people taking tricyclic antidepressants, diabetes drugs, cholesterol-lowering drugs, lithium, digoxin or the seizure drug carbamazepine shouldn’t use fiber supplements without first talking to their doctor. A high daily intake can interfere with the absorption of nutrients and the active ingredients in these drugs. While that can also occur with natural sources, it’s a lot easier to overdo it with packaged fiber.
However, supplements do provide some benefits. While products like Metamucil, Benefiber, Fiber Choice and Citrucel are lacking the vitamins and minerals contained in whole foods, powdered fiber can lower cholesterol and maintain more stable levels of blood sugar.
In addition, powdered fiber is good at moving bowels. Really good.
“Some of them cause more GI [gastrointestinal] rumblings than maybe people would care to have,” Sandon says.

Two Kinds of Fiber

Both varieties of fiber are good for your health. Soluble fiber, the kind that dissolves in water, lowers glucose levels and blood cholesterol. Find it in oatmeal, nuts, beans, lentils, apples and blueberries. Insoluble fiber, which doesn’t dissolve in water, is good for moving food through your system. Good sources are whole wheat, couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
How can the average person get more fiber? Following are some quick tips from the Harvard School of Public Health:

  • Eat whole fruits instead of drinking fruit juices.
  • Replace white rice, bread, and pasta with brown rice and whole grain products.
  • For breakfast, choose cereals that have a whole grain as their first ingredient.
  • Snack on raw vegetables instead of chips, crackers, or chocolate bars.
  • Substitute beans or legumes for meat two to three times per week in chili and soups.

As an added benefit, fiber regulates the body’s use of sugars so it naturally helps put a damper on hunger sensations.

Click below for the other articles in the April 2019 Senior Spirit

Money – New Social Security Proposal May be Harmful


Lifestyle – Are You Prepared to Retire Before 60?


Technology – Best Products from the 2019 Tech Show


Coffee Break – How to Stay Healthy and Happy Your Whole Life


Famous and 65

Sources:

http://time.com/5499365/fiber-lowers-risk-disease/
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
https://www.benefiber.com/fiber-in-your-life/daily-fiber-intake/top-10-high-fiber-foods/
https://www.livescience.com/15302-high-fiber-diet-supplements.html

 

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Know the facts – Alzheimer’s – Optimum Senior Care – Chicago In Home Care

Know the facts – Alzheimer’s – Optimum Senior Care – Chicago In Home Carewww.OptimumSeniorCare.com

The Alzheimer’s Association 2019 Alzheimer’s Disease Facts and Figures report revealed new findings related to individuals living with Alzheimer’s in Illinois. According to the report, an estimated 5.8 million Americans have Alzheimer’s disease, including 230,000 in Illinois alone. Without a treatment, the report projects a 13 percent increase in that number by 2025.

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People living with Alzheimer’s disease may feel anxious or agitated – Alzheimer’s – Optimum Senior Care – Chicago In Home Care

People living with Alzheimer’s disease may feel anxious or agitated – Alzheimer’s – Optimum Senior Care – Chicago In Home Carewww.OptimumSeniorCare.com

Anxiety and agitation in someone living with Alzheimer’s or another dementia may be caused by a different medical condition, medication interactions or circumstances that affect their ability to think. We have tips to help prevent agitation, such as moving the person to a safer or quieter place, or offering rest or privacy.

Anxiety and Agitation

Anxiety and Agitation

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A person with Alzheimer’s may feel anxious or agitated. He or she may become restless, causing a need to move around or pace, or become upset in certain places or when focused on specific details.

Possible causes of agitation

    Anxiety and agitation may be caused by a number of different medical conditions, medication interactions or by any circumstances that worsen the person’s ability to think. Ultimately, the person with dementia is biologically experiencing a profound loss of their ability to negotiate new information and stimulus. It is a direct result of the disease.

    Situations that may lead to agitation include:

    • Moving to a new residence or nursing home
    • Changes in environment, such as travel, hospitalization or the presence of houseguests
    • Changes in caregiver arrangements
    • Misperceived threats
    • Fear and fatigue resulting from trying to make sense out of a confusing world
    Treating Behavioral Symptoms

    Anyone experiencing behavioral symptoms should receive a thorough medical checkup, especially when symptoms appear suddenly. Treatment depends on a careful diagnosis, determining possible causes and the types of behavior the person is experiencing. With proper treatment and intervention, symptoms of agitation can be reduced.

    Learn More

    Tips to help prevent agitation

    To prevent or reduce agitation:

    • Create a calm environment. Remove stressors. This may involve moving the person to a safer or quieter place, or offering a security object, rest or privacy. Try soothing rituals and limiting caffeine use.
    • Avoid environmental triggers. Noise, glare and background distraction (such as having the television on) can act as triggers.
    • Monitor personal comfort. Check for pain, hunger, thirst, constipation, full bladder, fatigue, infections and skin irritation. Make sure the room is at a comfortable temperature. Be sensitive to fears, misperceived threats and frustration with expressing what is wanted.
    • Simplify tasks and routines.
    • Provide an opportunity for exercise. Go for a walk. Garden together. Put on music and dance.

    How to respond

    Do: Back off and ask permission; use calm, positive statements; reassure; slow down; add light; offer guided choices between two options; focus on pleasant events; offer simple exercise options, try to limit stimulation.
    Say: May I help you? Do you have time to help me? You’re safe here. Everything is under control. I apologize. I’m sorry that you are upset. I know it’s hard. I will stay with you until you feel better.

    • Listen to the frustration. Find out what may be causing the agitation, and try to understand.
    • Provide reassurance. Use calming phrases such as: “You’re safe here;” “I’m sorry that you are upset;” and “I will stay until you feel better.” Let the person know you are there.
    • Involve the person in activities. Try using art, music or other activities to help engage the person and divert attention away from the anxiety.
    • Modify the environment. Decrease noise and distractions, or relocate.
    • Find outlets for the person’s energy. The person may be looking for something to do. Take a walk or go for a car ride.
    • Check yourself. Do not raise your voice, show alarm or offense, or corner, crowd, restrain, criticize, ignore or argue with the person. Take care not to make sudden movements out of the person’s view.
    • See the doctor. See the person with dementia’s primary care physician to rule out any physical causes or medication-related side effects.
    • Share your experience with others. Join ALZConnected, our online support community and message boards, and share what response strategies have worked for you and get more ideas from other caregivers.
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      Unforgettable Art – 10 days away! – Alzheimer’s – Optimum Senior Care – Chicago In Home Care

      Unforgettable Art – 10 days away! – Alzheimer’s – Optimum Senior Care – Chicago In Home Carewww.OptimumSeniorCare.com

      Unforgettable Art: An Affair for Alzheimer’s is just around the corner. On Saturday, April 27, guests are invited to enjoy hors d’oeuvres, drinks and music while watching 50 talented artists convert blank canvases into works of art. The evening concludes with a live auction of all artwork. Purchase your tickets today!

      About Unforgettable Art

      During this unique event guest enjoy hors d’oeuvres, drinks and music while they watch 50 talented artists convert blank canvases into works of art. The evening concludes with a live auction of all artwork.

      Unforgettable Art benefits the Alzheimer’s Association Illinois Chapter. Support from this event allows us to further our mission of funding research, proving programs, support services and education to Alzheimer’s patients, families and caregivers.

      Please follow us on Facebook for additional event information.
      Visit Dawn Wulf Photography to see photos from last year’s event and John Lambert’s Photography to view pictures from previous years.

      ABOUT OUR CHAPTER

      The Alzheimer’s Association Illinois Chapter is the leading volunteer health organization in Alzheimer’s disease care – serving 87 counties in Illinois, with offices in Bloomington, Carbondale, Chicago, Joliet, Peoria, Quincy, Rockford and Springfield. Learn more.

      STAY CONNECTED

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      CHAPTER INFORMATION

      Alzheimer's Association Illinois Chapter

      8430 W Bryn Mawr, Suite 800
      Chicago, IL 60631
      Phone: 847.933.2413

       

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      Woman volunteers, advocates to honor husband – Alzheimer’s – Optimum Senior Care – Chicago In Home Care

      Woman volunteers, advocates to honor husband – Alzheimer’s – Optimum Senior Care – Chicago In Home Carewww.OptimumSeniorCare.com

      When Judy Johnson’s husband, Steve, was diagnosed with younger-onset Alzheimer’s in 2011, she reached out to the Alzheimer’s Association for guidance. Finding the resources and help that she needed, Johnson became more involved, including volunteering, advocating for the cause and participating in The Longest Day®.

      Defying Gravity Through Giving Back

      Defying Gravity Through Giving Back

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      April 11, 2019

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      Judy Johanson serves as an inspiration to any person faced with a difficult reality, because she turned hers on its head.
      When Judy’s husband Steve was diagnosed with younger-onset (also known as early-onset) Alzheimer’s disease in 2011, she reached out to the Alzheimer’s Association for guidance. Finding the resources and help that she needed, Judy got even more involved. Since 2012, Judy has participated in the summer solstice event The Longest Day alongside family and friends, an event that becomes larger every year.
      This year, the family will be celebrating the day without Steve. Judy was at his side as he passed away in April 2018, a moment of peace and freedom.
      Judy and Steve were a perfect match; so were the Johanson family and the Association. “My number one reason for volunteering is because I felt like I had to give something back to the Alzheimer’s Association for everything they’ve done for me and my family,” Judy says. “We are full-mission recipients: we’ve received care and support as well as information about the vital importance of participating in research through clinical trials.”
      Today, Judy embodies the spirit of volunteerism. In addition to The Longest Day, Judy has advocated on Capitol Hill while attending Advocacy Forum with Steve, spoken at a variety of events through the Massachusetts/New Hampshire Chapter and shared her family’s story at the pre-marathon dinner with ‘Team ENDALZ’ ALZ Stars runners in the Boston Marathon. “We all know that Alzheimer’s is a marathon of its own,” Judy says. “I want to be there for all the people who keep fighting, as they have been for me.”
      Judy knows that volunteers give faces – and hearts – to this cause. “Through experiences offered to us through the Alzheimer’s Association, we have been afforded rich and organic opportunities of connecting with people from across the country who have reached out to us to extend a hand of hope. Volunteers are authentic. We can stand behind an executive and give credibility to this organization that deserves our time and our dollars because we’ve seen the benefits firsthand.”
      Volunteers are integral to the mission of the Alzheimer’s Association, and Judy says she has gained something else as well. “Giving back was important for us as a family as we went on this journey that is Alzheimer’s. My husband could no longer work. Travel became more challenging, so the trips we could take became limited. There are so many parameters that come along with this disease; volunteering has helped us all defy the gravity of this diagnosis.” Through her extensive volunteer work, Judy has found a whole new power and purpose.
      “I hit the lottery of love with my husband, and our kids and grandkids show their love for him every June. They have learned the value of leadership through The Longest Day.” And the benefits extend far beyond just Judy. What started as a single lemonade stand has become a day where the entire town turns purple in honor of Steve and others living with Alzheimer’s and dementia. Families all over town ask how they can get involved and join the cause.
      “My grandkids aren’t going to climb physical mountains with their beloved Gramps Steve, but they have walked every step of the Alzheimer’s mountain with us. We have all been offered a profound view of more than just the top of a mountain – we have been given proof that our efforts have truly made a difference. When you give of yourself, grace comes back tenfold.”
      Related stories:
      Volunteer
      Advocate
      The Longest Day

       

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