by Leslie Sokol

The mild days of spring are a great time to get outside and move more – whether it’s walking, gardening, or hiking. As you age, you may find yourself becoming more sedentary, which causes you to lose strength and energy. Fight off those sluggish winter doldrums and get moving – you can keep your strength and get stronger no matter what age you are!

Focus on Your Core

What does it mean when someone tells you to focus on your core? Your core are the muscles in your midsection or torso surrounding the spine and pelvis. This includes the abdominal muscles at the front but also muscles within the lower back and around your sides. You use your core muscles while performing daily tasks like getting up from a chair, standing, walking, vacuuming and lifting things.
As with other muscles, if you don’t use our core muscles enough, they become weak. As the muscles weaken, your movements become less supported, which can put pressure on other parts of your body. Weakness in the core can also be associated with lower back pain, particular among older people.

The good news is you can improve core strength with exercise. And there is no one exercise that is best – choose an approach that works best for you. Start slowly and keep your movements slow to warm up the muscles and prevent injuries. In my next article I will give you examples of good exercises to do to improve your core strength.

As the weather gets warmer and you increase your physical activity, you need to remember to drink more fluids. Keeping hydrated is so important. Over 70 percent of our body is made up of water. Water helps regulate your body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells and keep organs functioning properly. Being well hydrated will also improve your sleep quality, cognition and mood. Always drink before, during and after you exercise.

Remember if you use it, you will not lose it – so take advantage of the beautiful spring weather and start moving more! Be healthy and happy, and always remember – age is just a number!

Leslie Sokol is the creator and founder of the adult dance and fitness program For the Young at Heart. She has been teaching adults and children for forty-five years. You can watch For the Young at Heart by visiting her YouTube Channel or on TVSB. She also teaches in retirement communities throughout Santa Barbara and Ventura Counties.
For more information contact Leslie at [email protected] 805-312-8089
or visit the website: www.LeslieSokolDance.com

Mild cognitive impairment (MCI) is a condition in which people have more memory or thinking problems than other people their age. The symptoms of MCI are not as severe as those of Alzheimer’s disease or a related dementia. People with MCI can usually take care of themselves and carry out their normal daily activities.

People with MCI are at a greater risk of developing Alzheimer’s disease or a related dementia. Estimates vary as to how many people who have MCI will develop dementia. Roughly one to two out of 10 people age 65 or older with MCI are estimated to develop dementia over a one-year period. However, in many cases, the symptoms of MCI stay the same or even improve.

If you have this condition, it’s important to see a doctor or specialist regularly to help monitor changes in memory and thinking over time.

Many factors can cause problems with memory and thinking. There is no single cause of MCI, and it’s more likely to occur as someone ages. Estimates vary, but roughly 10% to 20% of people over age 65 have MCI, with the risk increasing as someone gets older. Other factors like genetics and certain conditions — including diabetes, depression, and stroke — may affect a person’s risk for MCI.

In some cases, memory and thinking problems may be caused by conditions that are treatable. For example, a bad reaction to medication, emotional problems, drinking too much alcohol, blood clots or tumors in the brain, or a head injury can all cause serious memory problems that can be resolved with treatment.

Symptoms associated with MCI lie in the space between what are considered normal age-related changes and dementia. Signs of MCI include losing things often, forgetting to go to important events or appointments, and having more trouble coming up with words than other people of the same age. It’s common for family and friends to notice these changes. Movement difficulties and problems with the sense of smell have also been linked to MCI.

If you or a loved one is experiencing symptoms of MCI, discuss these with your doctor. Your doctor can perform medical tests and assessments to help determine whether the source of memory problems is something treatable or may be MCI. He or she may also suggest that you see someone who specializes in the diagnosis of memory disorders, such as a neurologist, psychiatrist, or neuropsychologist.

There is currently no treatment or medication for MCI, but there are things you can do that may help you stay healthy and manage changes in your thinking. Keeping your mind active is one thing that may benefit your brain. The following tips may help you feel better, and could help your memory:

Follow a daily routine.

People with MCI may worry that their memory problems will progress to Alzheimer’s disease or a related dementia. Because MCI may be an early sign of a more serious memory problem, it’s important to see your doctor every six to 12 months to track any changes in your memory and thinking skills over time.

If symptoms do progress to dementia, getting a diagnosis early can help you and your family prepare for the future. While there are no medications to stop or reverse Alzheimer’s disease or a related dementia, there are medicines that may help slow down certain symptoms, such as memory loss or behavioral problems.

Good drivers are alert, think clearly, and make good decisions. When people with Alzheimer’s disease are not able to do these things, they should stop driving. But some people may not want to stop driving or even think there is a problem.

Older man with Alzheimer’s driving a carAs the caregiver, you must talk with the person about the need to stop driving. Do this in a caring way. Understand how unhappy the person may be to admit that he or she has reached this new stage.

People with moderate to severe Alzheimer’s disease should never get behind the wheel. People with very mild Alzheimer’s may be able to drive safely in certain conditions. But as memory and decision-making skills worsen, they need to stop because a driver with dementia may not be able to react quickly when faced with a surprise on the road. Someone could get hurt or killed. If the person’s reaction time or ability to focus slows, you must stop the person from driving.

Signs that the person should stop driving include:

New dents and scratches on the car
Taking a long time to do a simple errand and not being able to explain why, which may indicate the person got lost
Two or more traffic tickets or increased car insurance premiums
Comments from friends and neighbors about driving
Speeding or sudden lane changes
Confusing the brake and gas pedals
Recommendations from a doctor to modify driving habits
Other health issues that may affect driving ability, such as changes in vision, hearing, or mobility.
Some people with memory problems decide on their own not to drive, while others may deny they have a problem.

State laws vary regarding when a person with Alzheimer’s should stop driving. In some States, doctors are required to report to the State’s Department of Motor Vehicles whether a person has been diagnosed with Alzheimer’s or dementia. In others, anyone can report a potentially unsafe driver to the State. Check with your State’s Department of Motor Vehicles for more information. You may need to notify the person’s car insurance company, too.

It is a good idea to have the person’s driving skills assessed regularly by a professional. The American Occupational Therapy Association maintains a national database of driving specialists, or you can ask your State’s Department of Motor Vehicles or the person’s doctor to recommend someone who can test the person’s driving skills. Note that there may be fees associated with these types of assessments.

Department of Motor Vehicles staff may ask the person to retake a driving test. There are also a number of tools online that offer caregiver- or self-assessments.

Here are some ways to stop people with Alzheimer’s disease from driving:

Try talking about your concerns with the person.
Take him or her to get a driving test.
Ask the person’s doctor to tell him or her to stop driving. The doctor can write, “Do not drive” on a prescription pad, and you can show this to the person.
Hide the car keys, move the car, take out the distributor cap, or disconnect the battery.
Finding Other Transportation Options
If a person with Alzheimer’s can no longer drive, find other ways that the person can travel on his or her own.

For More Information About Driving Safety and Alzheimer’s
NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center
800-438-4380
[email protected]
www.nia.nih.gov/alzheimers

Caregivers of people with Alzheimer’s and other forms of dementia face unique challenges and as dementia symptoms worsen, caregivers can experience increased emotional and physical stress making it more difficult to care for their loved ones. Many caregivers rely on direct care workers for in-home care allowing their loved one to continue living at home and help prevent or delay nursing home placement.

The Alzheimer’s Association recently released its annual 2023 Alzheimer’s Association Alzheimer’s Disease Facts and Figures report, revealing the latest burden of Alzheimer’s and dementia on California caregivers is growing.

Today, there are more than 11 million family members and friends serving as dementia caregivers, including 1.34 million caregivers in California.

Fifty-nine percent of unpaid caregivers report emotional stress due to caregiving and 39% of unpaid caregivers report physical stress due to caregiving.

The prevalence of anxiety among dementia caregivers is 44%, compared to caregivers of people with stroke (31%). Dementia caregivers report higher rates of chronic conditions including stroke, heart disease, diabetes, and cancer compared to caregivers of people without dementia or non-caregivers. In California, 61% of caregivers reported at least one chronic condition.

The prevalence of depression is higher among dementia caregivers (30%-40%) when compared to caregivers for other conditions such as schizophrenia (20%) or stroke (19%). In California, 18.6% of caregivers reported depression.

Seventy-four percent of caregivers report they are “somewhat concerned” to “very concerned” about maintaining their own health since becoming a caregiver. In California, 13.1% report frequent poor physical health.

The new report also looked at the number of direct care workers needed between 2020 and 2030 – an estimated 1.2 million more direct care workers are needed, which is more new workers than in any other single occupation in the United States.

In 2020, there were approximately 766,000 of home health and personal care aides in California. By 2030, California will need 985,800 of home health and personal care aides, a 28.7% increase.

“This new report clearly shows that dementia caregivers need more support now and in the coming years,” said Meg Barron, Alzheimer’s Association California Southland Executive Director. “The Alzheimer’s Association provides support for all caregivers through our 24/7 Helpline, local support groups, care consultations and additional local resources that can help relieve some of the burden they’re facing. Most importantly, caregivers need to know they are not alone and we are here to help.”

The Alzheimer’s Association California Central Coast Chapter offers free care consultations, education classes and support groups in both English and Spanish. Their Ventura office is located at 2580 E Main Street #201, and their 24/7 Helpline is 800.272.3900 for around-the-clock support and information.

Many people with early-stage dementia continue to manage their everyday activities. But it’s important to look ahead to a time when performing daily tasks will be harder. The sooner you adopt new strategies to help you cope with changes, the more time you will have to adjust to them. Here are some tips:

A “memory” bench with papers organized into piles on the seat.
This “memory bench” is used by a person living with dementia to organize the things she needs for each day.

Organizing your days. Write down to-do lists, appointments, and events in a notebook or calendar. Some people have an area, such as an entryway table or bench, where they store important items they need each day.

Paying bills. Setting up automated payments is an easy way to pay your bills correctly and on time without having to write checks. Talk with your utility providers, insurance companies, and mortgage company or leasing office about automatic bill payment. Also consider asking someone you trust to help you pay bills. That person could review your financial statements and ask you about anything unusual.

Shopping for meals. Many stores offer grocery delivery services. You can also order fresh or frozen meals online or by phone. Meals on Wheels America (1-888-998-6325) can deliver free or low-cost meals to your home, too, and this service sometimes includes a short visit and safety check. Other possible sources of meals include houses of worship and senior centers. If you make your own meals at home, consider easy-to-prepare items, such as foods that you can heat in the microwave.

Taking medications. Several products can help you manage medications. You can try a weekly pillbox, a pillbox with reminders (like an alarm), or a medication dispenser. You can buy these items at a local drugstore or online. You may need someone to help you set these up. Or try an electronic reminder system, such as an alarm you set on your phone or computer.

Getting around. If you drive, you may become confused, get lost, or need increasing help with directions. Talk with your doctor about these changes. Take seriously family and friends who express concerns about your driving. Some people decide to give up driving and learn how to use public transportation. For non-drivers, other forms of transportation may be available in your area, or you might want to consider a car or ride-sharing service.

A team of NIA-funded investigators has identified characteristics of the microbiome that change with age and may contribute to age-related disease. The findings, published in Nature Aging, suggest that the skin microbiome may be especially important in understanding age-related health conditions.

The microbiome is the collection of all microbes, such as bacteria, fungi, and viruses, that live on the inside and outside of our bodies. Some microbes are helpful, protecting us from infection and other diseases, while others can be harmful. Previous research has linked changes in the microbiome to conditions related to aging, including heart disease, cancer, and infection. A better understanding of how the microbiome changes with age may help scientists develop interventions to improve quality of life for older adults. To this end, a team of University of Connecticut and Jackson Laboratory researchers conducted a study to examine the relationship between the microbiome, aging, and age-related health conditions.

The scientists collected skin, mouth, and gut microbiome samples from younger adults, older adults living at home, and older adults living in nursing homes. Simultaneously, they assessed the frailty of the participants and garnered data about their medical history, diet, and hygiene. The team used advanced genomic sequencing techniques to identify and classify the complex microbial communities found on each participant’s body.

They found many different relationships between specific microbes, aging, and age-related conditions, with the most dramatic differences between the three groups of people being related to the skin microbiome. While none of the microbes were consistently associated with chronological age, they found correlations between frailty and several microbes at specific skin sites. Some microbes were associated with greater presence of frailty and others were associated with a lower presence of frailty.

Another key finding was that older adults had less Cutibacterium acnes on their skin than younger adults. Cutibacterium acnes — the same bacteria that causes acne — is abundant on healthy skin and protects against harmful microbes. The researchers hypothesize that the loss of Cutibacterium acnes may contribute to older adults’ increased risk of infection. More specifically, the older adults living in nursing homes had more coagulase negative staphylococci, a type of bacteria that is a major cause of infections, than both older adults living at home and younger adults.

The scientists noted several limitations to their study, namely that the group of older adults living in nursing homes was frailer, predominantly female, and had higher body mass indexes than the other groups, which may have affected their results. Because many of the relationships the researchers found involved microbes on the skin, they believe that the skin microbiome may be especially important to aging and age-related health conditions. Still, the study provides a foundation for future research and establishes the microbiome as a possible target for treatments and strategies to prevent age-related health conditions.

This research was supported in part by NIA grants R56AG060746 and P30AG067988.

Volunteer leaders are needed to teach with RSVP’s two popular senior exercise programs. No experience is necessary to become an instructor for Tai Chi: Moving for Better Balance although we encourage participants to attend a class and observe. Interested volunteers then attend a free training session to learn the program and prepare for teaching.

Trained instructors make a difference in the lives of those enrolled in classes, as well as contribute to their own well-being by engaging in a regular exercise program. RSVP exercise programs are free and open to the public. Classes operate in RSVP’s four-city service area of Oxnard, Ventura, Camarillo and Port Hueneme. Call 805-385-8019 for more information about trainings.

TCMBB is an evidence-based program. This simplified tai chi for seniors helps reduce repeat falls by 55% among participants and teaches proper body alignment and balance. Training is scheduled for:

Session 1-
Thursday, April 13, 1pm-4pm
Wednesday, April 19, 1pm-4pm
Monday, April 20, 11am-5pm (Lunch is provided)

Session 2-
Friday, September 8, 1pm-4pm
Monday, September 11, 1pm-4pm
Saturday, September 16, 9am-3pm (Lunch is provided)

One must complete one full session (All 3 training days and hours) and document 30 hours of practice before being considered for certification as an instructor. All training sessions will be held in Oxnard.

RSVP is a volunteer engagement program, helping people age 55 and older find volunteer positions that match their interests, talent, and available time. It both recruits and places volunteers with nonprofit partner agencies as well as overseeing the two distinct exercise programs designed for seniors. Volunteer positions are available in RSVP’s four-city service area of Oxnard, Ventura, Camarillo and Port Hueneme.

Oxnard RSVP has about 350 members and is locally sponsored by the City of Oxnard with grant funding from the federal AmeriCorps Seniors. To learn more about the benefits of being an RSVP member, for help finding a volunteer position or more information about the trainings, call 805-385-8019.

Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:

• Brisk walking or jogging
• Yard work (mowing, raking)
• Dancing
• Swimming
• Biking
• Climbing stairs or hills

Increase your endurance or “staying power” to help keep up with your grandchildren during a trip to the park, dance to your favorite songs at a family wedding, and rake the yard and bag up leaves. Build up to at least 150 minutes of activity a week that makes you breathe hard. Try to be active throughout your day to reach this goal and avoid sitting for long periods of time.

Safety tips

Do a little light activity, such as easy walking, before and after your endurance activities to warm up and cool down.

Listen to your body: endurance activities should not cause dizziness, chest pain or pressure, or a feeling like heartburn.

Be sure to drink liquids when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.

If you are going to be exercising outdoors, be aware of your surroundings.

Dress in layers so you can add or remove clothes as needed for hot and cold weather.

To prevent injuries, use safety equipment, such as a helmet when bicycling.

Quick tip: test your exercise intensity

When you’re being active, try talking: if you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity. If you can only say a few words before you have to take a breath, it’s vigorous-intensity activity.

Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”

Some people choose to use weights to help improve their strength. If you do, start by using light weights at first, then gradually add more. Other people use resistance bands, stretchy elastic bands that come in varying strengths. If you are a beginner, try exercising without the band or use a light band until you are comfortable. Add a band or move on to a stronger band (or more weight) when you can do two sets of 10 to 15 repetitions easily. Try to do strength exercises for all of your major muscle groups at least 2 days per week, but don’t exercise the same muscle group on any 2 days in a row.