Considering changing your diet to boost cognitive function in old age?

A recent study suggests that a balanced diet could be your best bet. Here are the main takeaways:

What we eat affects our well-being, but understanding the precise relationship between diet and brain health is complex. Recent research published in Nature Mental Health indicates that different dietary patterns can influence various aspects of brain health, including mental health, cognitive function, metabolic biomarkers, and brain structure.

Among four dietary patterns examined in the study, including starch-free, vegetarian, high-protein/low-fiber, and balanced diet, the balanced diet emerged as the winner. Participants adhering to a balanced diet showed better mental health, cognitive functioning, and overall brain health.

Registered dietitian Isabel M. Vazquez underscores the importance of a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats for supporting cognitive function and reducing the risk of cognitive decline. Conversely, diets high in processed foods, saturated fats, and sugars may have adverse effects on the brain.

Researchers found that participants' food preferences correlated with actual food consumption traits. The balanced dietary subtype exhibited the most favourable outcomes across mental health measurements, cognitive function tests, and brain structure assessments.

Genetic differences were observed between dietary groups, suggesting a link between genetics, diet, and brain health outcomes. The balanced dietary group showed a lower genetic risk for most mental disorders compared to other groups.

While the study sheds light on the impact of diet on brain health, it has limitations. Data from the UK Biobank may not fully represent the population's diversity, and the study primarily focused on older individuals. Additionally, the study's observational nature prevents establishing causality between diet and brain health outcomes.

Despite limitations, the study underscores the significance of adopting a balanced diet for optimal brain health and mental well-being, especially in older age. Future research could explore the impact of dietary patterns on brain health in younger populations and delve deeper into the mechanisms underlying these associations.

In conclusion, choosing a balanced diet rich in diverse food groups may be a proactive step toward maintaining cognitive function and promoting overall brain health as you age.

What is RSV and why should I care about it

 Respiratory syncytial virus (RSV) is a common respiratory virus affecting Canadians' health. It infects the airways and lungs, causing cold-like symptoms such as runny nose and coughing, usually lasting one to two weeks. Vulnerable groups include children under two, older adults, those with heart or lung conditions, and immunocompromised individuals. Adults over 65 face more severe complications, including hospitalization and sometimes needing intensive care.

RSV is highly contagious, more so than seasonal flu, and lacks specific treatments beyond supportive care. While flu causes more hospitalizations in older adults, RSV can be just as deadly. However, RSV hospitalizations in adults, especially older adults, are often underreported due to testing limitations and inadequate surveillance systems.

Preventing RSV includes using monoclonal antibodies for high-risk infants and developing vaccines for all age groups. Three vaccines for older adults show promise in reducing severe RSV infections. Despite progress, more efforts are needed to improve vaccination rates, educate the public and healthcare providers, and enhance surveillance and reporting systems.

The National Institute on Aging (NIA) proposes ten recommendations for policymakers, healthcare providers, and organizations to support RSV vaccination efforts and reduce its impact. They have recommended 10 ideas to ensure the public is protected.  Let’s look at each one to see if they make sense.

1.               Promote preventive practices: This includes educating seniors and their loved ones about the importance of hand hygiene, avoiding close contact with sick individuals, and covering coughs and sneezes. For example, placing hand sanitizers in common areas and encouraging their use can help reduce the spread of RSV.

2.               Improve RSV surveillance and understanding: Continuously monitor and track RSV cases to better understand the virus and its impact on different populations. For example, healthcare providers can keep accurate records of RSV cases and share this data with local and national health organizations. Which should be available to the public.

3.               Continue RSV vaccine development: Support ongoing research and development of RSV vaccines to ensure effective vaccines are available for all age groups. For example, family members can donate to organizations focused on RSV research or participate in clinical trials.

4.               Promote lifelong vaccination schedules: Encourage seniors to stay up to date with recommended vaccinations, including RSV vaccines when they become available. For example, healthcare providers can use reminder systems to notify patients when it's time for their vaccinations or if you are not sure, be proactive and check with your provider.

5.               Include older adults in vaccination programs: Ensure that vaccination programs target older adults, who are at higher risk for severe RSV infections. For example, healthcare providers can proactively reach out to seniors to schedule vaccination appointments and we can chose to work with rather than ignore our providers.

6.               Provide cost-effective RSV vaccinations: Make RSV vaccinations affordable for all by advocating for insurance coverage and public funding. For example, seniors can contact their local representatives to express the importance of RSV vaccine coverage.

7.               Follow national vaccination guidelines: Adhere to established vaccination guidelines to ensure safe and effective administration of RSV vaccines. For example, healthcare providers can participate in continuing education courses to stay current on vaccination best practices.

8.               Educate and support healthcare providers: Provide resources and training for healthcare providers to ensure they are knowledgeable about RSV and its prevention. For example, organizations can offer webinars or workshops on RSV for healthcare professionals.

9.               Standardize vaccination procedures: Implement consistent vaccination procedures across healthcare settings to ensure safety and efficiency. For example, healthcare facilities can develop standardized vaccination checklists and protocols.

10.            Monitor RSV vaccination rates accurately: Track and analyze RSV vaccination rates to identify gaps and areas for improvement. For example, public health departments can use immunization information systems to monitor vaccination coverage.

Is it too late to quit smoking?

Here are some tough questions and answers that you need to consider before you start on this path

1.   Is it too late for seniors to quit smoking? No, it's never too late to quit smoking. Regardless of your age, quitting smoking has immediate and long-term health benefits. Within just 20 minutes of quitting, your heart rate and blood pressure decrease. After one year of quitting, your risk of coronary heart disease is half that of a smoker. Quitting at any age can add years to your life and improve your quality of life.

2.   How Hard will it be to quit smoking? Quitting smoking can be challenging, but the benefits of a smoke-free life far outweigh the difficulties of quitting. The level of difficulty varies from person to person, depending on factors such as the number of years you've smoked, the number of cigarettes you smoke per day, and your level of dependency on nicotine. Preparing for the quitting process, understanding your triggers, and seeking support can significantly increase your chances of success.

3.   How can seniors manage withdrawal symptoms during the quitting process? Managing withdrawal symptoms is crucial for a successful quit attempt. Some strategies include:

• Nicotine replacement therapy (NRT), such as gum, lozenges, patches, or prescription medications, can help reduce cravings and withdrawal symptoms.
• Develop a support system of friends, family, or a quitline counselor.
• Identify and avoid triggers that prompt you to smoke.
• Engage in healthy activities, such as exercise, meditation, or hobbies, to distract yourself from cravings.
• Stay hydrated and maintain a balanced diet.

4.   Are there specific support groups or programs tailored for seniors who want to quit smoking? Yes, there are support groups and programs designed specifically for seniors. Here are a few resources:

• Smokefree60+: A CDC resource that provides information and tips for seniors who want to quit smoking.
• Nicotine Anonymous: A 12-step program for those seeking support in quitting nicotine.
• Your healthcare provider or local hospital may offer smoking cessation programs tailored for seniors.

5.   How can you tell if you are ready to take the first step towards a healthier, smoke-free life? You may be ready to quit smoking if you:

• Understand the health risks associated with smoking and are motivated to reduce those risks.
• Have a strong desire to improve your quality of life and overall health.
• Are willing to seek support and utilize resources to help you quit.
• Have a plan in place, including setting a quit date, identifying triggers, and managing withdrawal symptoms.
• Are prepared to make a commitment to yourself to quit smoking for good.

Developing a Personalized Quit Smoking Strategy

Quitting smoking is a significant decision that requires a well-thought-out plan. A personalized quit-smoking strategy can increase your chances of success. Start by setting a quit date, informing your friends and family about your decision, and removing cigarettes and related paraphernalia from your environment. Identify your triggers, such as stress, social situations, or certain times of the day, and develop alternative coping mechanisms. Consider seeking professional help, such as counselling or medication, to boost your chances of success. Remember, it's okay to have setbacks, and every attempt brings you one step closer to quitting for good.

Engaging in physical activities like walking, swimming, or yoga not only helps distract from cravings but also improves overall health and well-being. When you exercise, your body releases endorphins, which can help reduce nicotine cravings and improve your mood. Find activities that you enjoy and make them part of your daily routine. Start with small, achievable goals and gradually increase the intensity and duration of your workouts.

Focus on incorporating nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins into your diet. Eating regular, balanced meals can help stabilize blood sugar levels and reduce the urge to smoke. Smoking can suppress appetite and alter taste perception, making it difficult to maintain a healthy diet. By focusing on nutrient-dense foods, you can improve your overall health and reduce the likelihood of gaining weight during the quitting process.

Practice mindfulness techniques such as meditation, deep breathing, or progressive muscle relaxation to manage stress and promote relaxation. Smoking is often used as a coping mechanism for stress, anxiety, and boredom. Finding healthy ways to cope with stress can prevent reaching for a cigarette during challenging moments. 

Mindfulness techniques can help you become more aware of your thoughts and emotions, allowing you to respond to stressors in a healthier way. Practice deep breathing exercises throughout the day, meditate for a few minutes each morning, or engage in progressive muscle relaxation before bed.

By incorporating these healthy habits and activities into your daily routine, you can increase your chances of quitting smoking for good. Remember, quitting smoking is a journey, and every step you take toward a healthier lifestyle is a step in the right direction. Surround yourself with supportive friends and family, and don't be afraid to seek professional help if you need it. With determination and perseverance, you can overcome nicotine addiction and live a healthier, smoke-free life.

Living with a smoker

 My wife is a smoker and she and others in her age group keep trying to quit smoking. So, I totally understand how hard it can be to quit smoking, especially if you've been smoking for a long time. There is a quit-smoking action plan that has worked for countless people just like you, and I'm excited to share it with you.

First, let's start with setting a quit date. This is an important step because it helps you prepare your mind and body for the big day. It's like marking a milestone on your journey towards a smoke-free life. Take your time to pick a date that feels right for you, maybe about three weeks from now. This gives you a chance to prepare in the best possible way.

Next, it's important to get your body ready for the effects of quitting. You can do this by starting a regimen of multivitamins and herbal supplements to boost your immune system, and by changing your diet to include more fruits and veggies. This will help flush out the toxins from your system and make it easier to quit.

The third step is to join a support group for people trying to quit smoking. This will give you a chance to bond with others who are going through the same thing, and it will give you a stronger foundation for your quit date.

Finally, when your quit date arrives, make sure to remove all tobacco products and paraphernalia from your home the night before. Start each day with a tall glass of orange or grapefruit juice, and drink plenty of water to flush out the toxins and nicotine from your system. Drinking orange juice has even been shown to reduce nicotine cravings by more than 50%!

Remember, quitting smoking is a journey, and it's okay to take it one day at a time. Don't be too hard on yourself if you slip up - just get back on track and keep moving forward. You got this!