Brain Habits 2

 We know that a bad diet and a perpetual indentation on the couch aren’t good for you or your brain. Work on the good habits and get rid of some of your bad habits to help your brain stay healthy.

Bad Habits to overcome:

Quality sleep is lacking. Consistency is one important marker of good quality sleep: Go to bed and wake up at the same time every day. Shift work, changing time zones, chronic stress and too much caffeine or alcohol can all throw off your rhythm. So, too, can sleeping in a room that’s not cool or dark enough. And if you have symptoms of sleep apnea, such as snoring or daytime sleepiness, see a doctor. Getting a good night’s sleep is a good habit but we also need quality sleep to help our brain.

Turn down the Mic. If it’s bad for your ears, it could very well be bad for your brain. In a study of 639 adults ages 36 to 90, mild hearing loss was associated with a nearly twofold likelihood of dementia.  As a rule, if someone else can hear sound from your earbuds, they’re too loud so, turn them down.

Monitor your use of medicines. A wide array of drugs, including tricyclic antidepressants, some overactive bladder medications, and some over-the-counter antihistamines can block the actions of acetylcholine, a brain chemical important for learning and memory. A study found that a higher cumulative use of these drugs was associated with increased incidence of dementia. If you regularly take a number of these, it makes sense to ask your doctor about the risk of anticholinergics and to discuss whether you should explore alternate medications or other options.

You don’t have a sense of purpose. When we’re younger, it seems like everyone was relying on us. But when we get older, freedom from those responsibilities can have a darker side. Having a reason to get up in the morning, knowing that people are depending upon you, feeling that you are making important contributions can contribute to healthy aging. Researchers at the Rush Alzheimer’s Disease Center in Chicago found an association in people who scored high on a purpose-in-life assessment: They were approximately 2.4 times more likely to remain Alzheimer’s-free than those with low scores. 

If you’re feeling a distinct lack of purpose, do your brain a favor by embracing some new responsibilities. Find a new opportunity by using the time and energy not spent on child-rearing or working to get a pet, explore a passion project, volunteer, or travel.

You do not floss. Do you roll your eyes when your dentist tells you to floss? A 2022 study found that poor periodontal health and tooth loss appear to increase the risk of both cognitive decline and dementia. The Dental Association recommends brushing your teeth twice per day with a fluoride toothpaste for two minutes per session, flossing daily, limiting sugary beverages and snacks, and keeping up with dentist appointments.

Cut back on the Booze. Even light to moderate drinking can cause reduced brain volume, according to a 2022 study by the University of Pennsylvania. The researchers found that half a beer per day was enough to trigger these changes — and that the link grew stronger the greater the level of alcohol consumption. So, a 50-year-old who went from one drink a day to two experienced associated changes in the brain equivalent to aging two years. And increasing from two to three drinks at that age was like aging the brain by three and a half years. Cutting back on alcohol is a smart strategy for brain health, try it.

Healthy Brain habits 1

What habits are good for the brain?

Exercise regularly. Stay physically active.  

Get plenty of sleep to help manage stress, sleep plays an important role in your brain health.

Eat a Mediterranean diet or any healthy diet.

Stay mentally active and find ways to stimulate your brain.

Remain socially involved.

Quit smoking.

Control blood pressure and blood sugar levels.

We know that a bad diet and a perpetual indentation on the couch aren’t good for you or your brain. Work on the good habits and get rid of some of your bad habits to help your brain stay healthy.

Bad Habits to overcome:

Dwelling on the negative. Pondering on hatreds, dislikes and destructive thoughts has been linked to a decline in cognition and memory in people older than 55. The study found that those who repeatedly dwelled on negative thoughts had more of the biological markers of Alzheimer’s disease.

From time to time, it is normal to engage in negative thinking, but this is a changeable behaviour. The next time you’re overtaken by negative thoughts, you do the following:

Make a list of five specific things that you are grateful for and focus on those.

Take some deep belly breaths, try a new task or change your focus to something in your environment.

When a negative thought pops up, greet it with “Hello,” 

Ignoring the science about vaccinations. It’s estimated that more than half of Americans blew off the flu shot during the 2021 flu season, and many people are hesitant about keeping up with COVID-19 boosters. But opting out of vaccinations may be a missed opportunity to keep your brain healthy.

A recent nationwide study of adults over 65 found that people who received at least one influenza vaccination were 40 percent less likely to develop Alzheimer’s disease. Other researchers have found that people ages 65 to 75 who had received the pneumonia vaccination had a 25 to 30 percent reduction in their chance of developing Alzheimer’s.

A sweet tooth beckons.  I love having a tall glass of orange or other sweet fruit in the morning and many of us include a tall glass of orange juice for breakfast. A 2017 study associated sugary beverage consumption with poorer episodic memory as well as lower total brain volume and hippocampal volume. And 2022 research found that sugar-sweetened beverages like soft drinks, sweetened tea, fruit drinks, sports drinks and energy drinks were all significantly linked to declined cognitive function. It may be far better to eat whole fruits, not drink their juices. 

It pays to get a second opinion

I had an interesting experience at our local Canadian Tire store. For those who are not familiar with Canadian Tire, they are a chain of Tire stores across Canada. To describe them as a Tire store does not do them justice. Think of a tire store, an automotive shop, with a hardware store and an outdoor store, a toy store. A party store and gardening store thrown in for good measure. Canadian Tire is your go to store for many Canadians.

Where I live, I can get around with all-season tires, but if I want to drive out of the city, to the local ski hill or go up country to the Interior of the Province, I am required to have regulation winter tires. I don’t need or use winter tires, but last year my daughter and her family came to visit so they could ski at Whistler. When they are here, we give them the use of one of our cars. So, we bought winter tires and put on both cars for last winter and we took them off in the spring and the summer tires put back on the cars.  

A few days before I went to get my winter tires back on, I had a flat on one of my summer tires and had gone to Costco to ask them to repair the flat as I had purchased the tires there. They told me the tire was unrepairable, so I left the tire and took the rim with me and figured in the Spring I would get a new summer tire.

A few days later, I booked an appointment at Canadian Tire, and they put on the tires. I paid for them and then walked out to get my car. One tire was flat. So, back in and the associate and the mechanic appeared shocked and said they would repair the tire. They told me after about half an hour’s wait that the tire was not repairable. The nail was too close to the sidewall to repair. This was the same problem with my summer tire. I thought the tire gods were against me. I resigned myself to the idea that I now need a new winter tire. The Associate at Canadian Tire said they did not have the same tire, but a store just down the road had the tire.

I asked them to put the winter tire back on the rim, had them put the spare back on the car and booked an appointment to buy and install my new tire. I booked the time, went down to the new Canadian Tire, talked to the Associate, and explained what happened. He told me it would be roughly 30 minutes, so I went to the waiting room. 

Approximately 20 minutes later, the Associate came back, handed me my keys, and said, “We repaired your tire, no charge”. He explained that since I had bought the tires at Canadian Tire, the flat repair was free. I asked him about what the other shop said about the tire being not repairable. He said that some technicians are very conservative but if the nail had been 2 cm close to the sidewall, they could not have repaired the tire. It sometimes pays to get a second opinion.

From Gated communities to Intergenerational housing where to live after retirement 4

The benefits of intergenerational housing also extend to the rest of the population. These include reduced housing costs for students through housing incentives and reduced caregiver burnout because of the added support network in intergenerational programming and housing initiatives. The latter is important as the Canadian General Social Survey for Caregiving and Care Receiving found that 34% of caregivers for their grandparents felt worried or distressed about their role and responsibilities as primary caregivers.

There are also beneficial effects for younger generations who take part in such programs. For example, children may benefit from improved academic performance, positive perceptions of the elderly, and enhanced skills related to communication and empathy. Intergenerational programming has a positive effect on youth and shows a reduction in feelings of anxiety and an improved sense of self-worth.

Intergenerational housing models should be further explored as a way of addressing older adults’ concerns about housing and social isolation in BC and Canada.

They should implement housing options that promote connections between generations to provide benefits at both an individual and societal level. However, on an individual level, before you jump in and ask your kids or grandkids or those helpful college students down the street to move in, do a little pre-planning. Here are things to consider before you embrace intergenerational housing.

It’s no secret that many older adults struggle to understand the younger generation. Conversely, younger generations rarely understand their elders, either! We all want to believe our way is the best way, and sometimes, that attitude can set the tone for a household. If you are not one to compromise, there may be problems.

There’s no way to sugar-coat it—more people mean less privacy. Sure, you can always lock the door or seek refuge in your den. But your kitchen and living room will probably become high-traffic areas. If the thought of somebody overhearing your private phone calls or invading your bubble while you’re making a sandwich makes you nervous; reconsider Intergenerational housing.

Nobody enjoys doing chores. Most of us balk at the idea of folding laundry or washing dishes. With more people living under the same roof, those pesky household chores will pile up even faster. Suddenly, the amount of clothes you have to fold and dishes you have to wash is doubled! Of course, if everyone pulls their weight, you can take care of those chores in no time. However, some members of the household might not be willing to lend a helping hand.

Sure, your two-bedroom, two-bath home might be perfect for you and your spouse. But add a handful of people to the equation, and suddenly, your dream house is a nightmare. Remodelling or adding another wing to the house can be costly.

There’s a stereotype about older adults being set in their ways, but for some, this might ring true. If you’re bringing extra household members into the fold, there’s a pretty good chance it’ll shake up your routine. Make sure you take into consideration all the lifestyle adjustments you have to make before you invite any permanent guests into your home.

While there are many potential pitfalls of intergenerational housing, it’s important to consider the benefits. Affordability, strong emotional health, and a built-in social support system are just a few of the many perks of intergenerational housing. So, after you consider the cons of this living arrangement, make sure you weigh the pros, too.