Brain Health Activities

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Brain health encompasses cognitive, emotional, tactile, and motor functioning. While age-related changes and other illnesses may impact brain health, there are things we can do to reduce this risk.1

  • Physical Activity: Aim for 150 minutes of exercise each week.1 In addition to reducing the risk for cognitive decline,2 exercise can improve your mood and impact your risk for other health conditions such as diabetes or heart disease.1 Tips: You may consider starting with shorter exercise intervals (such as 10 minutes!) and increasing over time. You also may consider combining socialization with your physical activity, such as asking a friend to join you for a w3 In addition to formal exercise, you can strive for an active lifestyle by choosing to park a little further from a building entrance or taking the stairs instead of an elevator.3
  • Education: Seek activities that keep your mind engaged.2 Involvement in the arts, such as music, theater, or writing, appears promising for impacting cognitive health, in addition to supporting quality of life and well-being.4 Is there anything that you have always wanted to learn more about? You might consider signing up for a class at a local community center2 or library.
  • Stop smoking: Quitting smoking can reduce the associated risks of cognitive decline to that of non-smokers.2 To receive support, education, and referrals for smoking cessation, contact 1-800-QUIT-NOW (1-800-786-8669).5
  • Protect your brain from injury: Ensuring safety through the use of seatbelts, helmets, and fall prevention can reduce the risk for brain injuries that impact cognitive functioning.2 Falls are the number one cause of injury to older adults in the U.S. You may reduce your risk for falls by managing medication side effects (like dizziness), maintaining strength and balance, wearing proper footwear, keeping up to date on eye exams, and ensuring home safety (removing throw rugs, installing grab bars, etc.).6
  • Healthy eating: A healthy diet, such as the Mediterranean diet, may reduce the risk of physical as well as cognitive decline.1,2 In general, it is helpful to be mindful of portion size, get enough fluids, and reduce consumption of fat, sugar, and salt.1
  • Sleep hygiene: Lack of sleep can impact memory and cognition.2 Maintaining a consistent bed- and wake-time, as well as being mindful of the use of screens (computers or television), alcohol, and caffeine around bedtime can help to promote sleep hygiene.7
  • Manage stress: Anxiety, depression, and other mental health conditions may influence cognitive functioning.2 Exercise, journaling, and relaxation techniques may help to combat stress.1 Seeking a therapist may offer additional support.
  • Socialization: Loneliness can increase the risk of cognitive impairment.1 Getting out with friends or family (meeting for coffee, visiting the local senior center, volunteering, etc.) can give you the opportunity to connect with others!

 

References

  1. Cognitive health and older adults. National Institute on Aging. October 1, 2020. Accessed June 5, 2023. https://www.nia.nih.gov/health/cognitive-health-and-older-adults.
  2. 10 ways to love your brain. Alzheimer’s Association. 2023. Accessed June 5, 2023. https://www.alz.org/help-support/brain_health/10_ways_to_love_your_brain.
  3. Staying motivated to exercise: Tips for older adults. National Institute on Aging. April 3, 2020. Accessed June 5, 2023. https://www.nia.nih.gov/health/staying-motivated-exercise-tips-older-adults.
  4. Participating in the arts creates paths to healthy aging. National Institute on Aging. February 15, 2019. Accessed June 5, 2023. https://www.nia.nih.gov/news/participating-arts-creates-paths-healthy-aging.
  5. Quit smoking. Centers for Disease Control and Prevention. March 6, 2023. Accessed June 5, 2023. https://www.cdc.gov/tobacco/quit_smoking/index.htm.
  6. Take a stand on falls. Centers for Disease Control and Prevention. September 22, 2017. Accessed June 5, 2023. https://www.cdc.gov/features/older-adult-falls/index.html.
  7. Tips for better sleep. Centers for Disease Control and Prevention. September 13, 2022. Accessed June 5, 2023. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html.
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June is Alzheimer’s & Brain Awareness Month

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As we age, we commonly experience times when we forget why we entered a room or where we put our keys. Those experiences are often ratified by recalling the reason for going into the kitchen or remembering the keys on the nightstand. Many would say, “Oh, it must be me losing my mind,” or another quip relating to Alzheimer’s Disease. But in fact, this is quite normal. June is Alzheimer’s and Brain Awareness Month. A recent report from the Alzheimer’s Association indicates that over 100,000 Minnesotans over the age of 65 have Alzheimer’s. We expect this number to increase over the next few years.

MNRAAA will partner with the University of Minnesota School of Public Health this month. We will be discussing Alzheimer’s Disease, Brain Health, and accessing resources for prevention, education, and caregiver support.

Robyn Birkeland, PHD, will enlighten us on the effects of Alzheimer’s. Robyn earned her Ph.D. in Clinical Psychology from the University of South Florida. She completed her postdoctoral fellowship at the University of Minnesota. Robyn is an interventionist with the Families and Long-Term Care Projects team with over 20 years of coaching experience with adults and families.

Katie Louwagie, DNP, APRN, AGNP-C*, will discuss brain health. Katie is a project specialist on the Families and Long-Term Care Projects team at the University of Minnesota. She earned her doctorate in nursing practice, with a focus on adult-gerontological health, at the University of Minnesota. Katie has practiced as a nurse practitioner providing on-site primary care in the long-term care setting.

Finally, we will conclude June with resources and training opportunities. MNRAAA has been fortunate to partner with Robyn and Katie’s colleague Dr. Joe Gaugler. Dr. Gaugler has been traveling to each county in Minnesota, providing education and training to caregivers about Alzheimer’s.

June also features the longest day, or the day which has the most sunlight. The summer solstice falls on June 21st this year.  The Alzheimer’s Association hosts numerous events to bring to light this disease.

We hope that you find these articles educational. I encourage you to help us spread this information to your friends, family, neighbors, and community. Through regular communication, we can continue to bring to light this disease. If you are interested in doing more within your community, don’t hesitate to get in touch with us at mnraaa.org for additional information.

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MNRAAA Executive Director Jason W. Swanson invited to the White House

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The Minnesota River Area Agency on Aging (MNRAAA) Executive Director Jason W. Swanson attended the Communities in Action: Building a Better Minnesota event at the White House on March 1.

The White House Office of Intergovernmental Affairs and the Office of Public Engagement hosted over 50 state and local elected officials and community leaders across Minnesota. Minnesota was the thirteenth state highlighted in a series of “Communities in Action” events that the White House is hosting with state, local and tribal leaders to demonstrate how the Biden-Harris Administration delivers results for the American people.

During the half-day forum, participants heard from Biden-Harris Administration officials – including Department of Veteran’s Affairs Secretary Denis McDonough, Chair of the Council on Economic Quality Brenda Mallory, White House Infrastructure Coordinator Mitch Landrieu, White House American Rescue Plan Coordinator Gene Sperling, Senior Advisor and Director of Public Engagement Keisha Lance Bottoms, Director of the Domestic Policy Council Susan Rice, and Senior Advisor and Director of Intergovernmental Affairs Julie Chavez Rodriguez – about the benefits and impact of President Biden’s American Rescue Plan, Bipartisan Infrastructure Law, Inflation Reduction Act, and the CHIPS and Science Act for working families in Minnesota.

“It was a tremendous honor to attend this event. I was privileged to provide an update on our providers’ work during the pandemic and our continued work to expand our programs as we move away from the pandemic,” stated Swanson.

Swanson also addressed Secretary McDonough, a Minnesota native himself, about the forthcoming Veterans Directed Care program expansion. “MNRAAA has partnered with the Sioux Falls VA since 2008. We are happy to see potential expansion to other areas. It was nice to hear the Secretary’s comments on this important program.”

Minnesota Governor Tim Walz provided video remarks, and White House officials heard from participants on the positive impact of these legislative accomplishments. They also discussed how the Biden-Harris Administration would continue to work with states and local governments, labor leaders, businesses, nonprofits, education, and healthcare leaders to leverage these historic investments to create and expand opportunities for working families.

After the meeting, Swanson and fellow Area Agency on Aging Director, Dawn Simonson, met with staff from the Administration for Community Living (ACL). A discussion was had about continued partnerships and collaboration between the aging and disability divisions.

ACL was created around the fundamental principle that older adults and people of all ages with disabilities should be able to live where they choose, with the people they choose, and with the ability to participate fully in their communities.

“MNRAAA will continue to partner with ACL to assist older adults to thrive,” stated Swanson.

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September is Falls Prevention Month

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Falls are expected to occur as we get older. FALSE. Falls are not a natural part of the aging process. Steps can and should be taken to prevent falls. Examples of ways to do this include taking classes, adapting your home, and communicating with your health care provider and family about falling, especially if you are concerned.

Classes focusing on fall prevention are Matter of Balance (MOB), Tai Ji Quan or Stepping On. These evidenced-based classes promote preventing falls through low-impact exercises and improving balance. The classes are offered throughout the state and can be found by contacting your local area agency on aging. An excellent resource to locate virtual classes is Juniper (www.yourjuniper.org).

Another form of preventing falls is to review what you have in your home. Reduce clutter; paper on the floor, rugs, pet accessories or other items can be moved to allow a clear and even walking surface. Placing furniture strategically throughout your home as a balance tool is not a safe way to ambulate. You should speak with your healthcare provider if you find yourself doing this.

Many people are scared to talk to their healthcare provider or family about health concerns; they don’t want to be seen as a burden or lose their independence. Fall prevention is a team effort. Your health care provider and family cannot assist you if they are unaware of your concerns.

How do you know if you are at risk of falling? There are many ways to check your risk of falling. One way is to visit the National Council on Aging website (www.ncoa.org), where you can take an assessment of your risk of falls. This free service can help you if you are concerned about falling. Take the online assessment and discuss the results with your healthcare provider. Remember, one out of every four individuals over 65 experience falls. Falls can lead to serious injury, hospital stays and sometimes are fatal. Falls can be prevented, be proactive and take the initiative to be safe.

To learn more about about falls prevention, visit the websites below.

References:

NCOA’s Falls Free CheckUp

www.yourjuniper.org

www.mnfallsprevention.org

www.minnesotahelp.info

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