Twelve Modifiable Risk Factors for Dementia

 Here are the twelve risk factors:

• high blood pressure
• lower education levels
• impaired hearing
• smoking
• obesity
• depression
• physical inactivity
• diabetes
• low levels of social contact 
• excessive alcohol consumption
• traumatic brain injuries
• air pollution

And here are simple lifestyle interventions that can help lessen that risk:

• a healthy diet - heavy on vegetables and fiber, low on processed food
• movement - any movement is good!
• quality sleep - prioritizing sleep 
• stress reduction - finding calm in our lives
• mental stimulation - making sure we keep learning whatever our education attainment level
• reducing our toxic load - fewer toxins in, more toxins out 

source: www.thelancet.com/article/S0140-6736(20)30367-6/fulltext 

librarianintx

Fascinating New Health Phrase

Today during a webinar for work I heard a new health term that unfortunately fits me perfectly most nights:

Revenge Bedtime Procrastination

This means that you find ways to not go to bed even when you are tired and know that you need to be asleep. 

Why do we do it? 

A few reasons:

We want to have a feeling of control. 

We might be nervous about what we have to face the next day. 

We sometimes stay up late because we finally have the time to do something that we enjoy. 

Night owls tend to do this more than morning people.

I do this almost every night. 

I never knew it had a name.

I will delay exercising, eating, doing chores to get ready for work, etcetera.

I should be in bed by 10 during the week. 

Usually, it's 11 or after.  

On the weekends I'm often up until 1 or 2 in the morning. 

What do I do instead? 

Unfortunately, too often nothing very productive or constructive, like scrolling through Facebook or watching tv. 

Sometimes playing phone games or reading or writing, which are at least beneficial for my brain. 

Now that I know it's a thing, and that it's not healthy for me (which I figured), hopefully I can work on doing something about it. 

Maybe tomorrow. :)

librarianintx

Hurricane Coverage

www.yahoo.com/entertainment/weather-channel-reporter-hit-flying-201515720.html

Like a lot of people, I get sucked into coverage of big news and weather events. I have had a weather phobia my whole life, so I can get very anxious when severe weather is in my area. When it is not threatening where I live, I am fascinated by it. 

Having said all that, I get frustrated when members of the weather and news media deliberately put themselves in harm's way to get ratings and hype a weather event. They will say repeatedly, "Stay inside! This is a dangerous situation!" and then there they are, in winds so strong they can barely stand, in rushing flood waters, etcetera. They urge residents to evacuate coastal areas, and then they move into hotels on the beach, or set up their equipment in a parking garage nearby. "We're safe here; this is a sturdy structure," they proclaim.

In 2018 Hurricane Michael roared ashore in the Panhandle of Florida as a Category Five storm. I remember that a reporter was broadcasting from a hotel during the height of the storm. He was outside, under an awning, and declared that he was perfectly safe because of said awning. Less than a minute after he went inside, the awning collapsed. 

The viewing public is lucky that we have never had to witness a member of the news media killed by flying debris or struck by lightning on live television. But that doesn't mean it can't happen. Be in the thick of the action if you must, but can't you film from inside and still accurately communicate the gravity of the situation? I don't have to see anyone holding on to a tree for dear life to know that a hurricane can cause destruction and loss of life. There is plenty of time to film damage and talk to residents after the storm has passed.  

librarianintx

Something You Don't See Every Day

Working next to the Capitol, I have seen a few girls celebrating their quinenera, coming to the Capitol for a photo op on the lush grounds with a backdrop of the majestic building. I have witnessed them arrive in limousines and stretch Hummers, dressed in their ornate princess gowns, attended by a group of young men attired in matching suits. A photographer documents every move as they exit the vehicle and pose as I watch admiringly. They are young, exquisite, and radiant with dreams and promise.

Today I did not see a quincinera girl.

I saw a bride and groom.

I don't know if they got married at the Capitol, or were there for a photo opportunity. It was just the two of them - no entourage. 

They were walking hand in hand, the groom holding her bouquet so she could hold the hem of her long gown with her other hand. Her white wedding dress and veil were adorned with crystals and beads that dazzled against the blue September sky. They both smiled self-consciously as my driver and I waved at them.

Another opportunity for me to see hope and promise and beauty personified. 

librarianintx 

Dancing with the Stars Week 1

 A new season, a new home (first time on a streaming channel), and a new co-host, Alfonso Ribeiro! 

Charli D'Amelio was the star of the night, earning the highest score and wowing the judges with her partner, returning pro Mark Ballas. 

But several other contestants made strong showings, including Deaf actor Daniel Durant, actor Wayne Brady, singer Jordan Sparks, and Dancing with the Stars' first drag queen, Shangela.

Actress Selma Blair, who has Multiple Sclerosis, garnered praise and had members of the judging panel and the audience shedding tears during her dance. 

The show doesn't always eliminate a contestant on the first night, but this season actor Jason Lewis was shown the ballroom door after only one dance.

One thing I noticed among the top dancers of the night was the musicality and personality on display. 

My top five dancers of the night:

Charli

Shangela

Wayne

Daniel

Jordan

librarianintx

Big Brother Season Finale - My Thoughts

 Was I watching the same show that everyone else was? 

Taylor wins over Monte?

And decisively - Eight to One.

I'm not saying that she is undeserving. She won challenges. She made alliances. It's just her personality that I didn't care for. In a way, I can understand the jury voting for her. They didn't hear her snide comments to the camera. I understand the girls voting for her. But the guys? Joseph, who had a showmance with her until he left and then she started making out with Monte? Terrance, Michael, Kyle - they chose Taylor over Monte? Only Turner voted for Monte. 

I will say that I thought her final speech to sway the jury was very powerful, and apparently it worked. But I am very surprised and perplexed that she also won America's vote for favorite houseguest. Really, America? She was more deserving than Monte, Michael, Joseph? I don't understand. 

Anyway, congratulations to Taylor. I know she'll enjoy her celebrity, her shopping sprees, and the endless bags of potato chips that $750,000 will buy. 

Although I'm not a fan of Taylor, I DO think she was treated unfairly over her argument with Nicole. That was a big misunderstanding, and I was very happy to see the two of them embrace and apparently reconcile that very difficult situation. 

Monte, I think you're a good guy, and I think you deserved to win. 

But really, Michael should have won this season. 

librarianintx

Eleven Foods that Boost Your Bone Strength and Joint Health

www.yahoo.com/lifestyle/11-foods-II-bone-181500160.html.

In case you don't want to click on the link, here's the list:

tumeric

bone broth

prunes

fortified milk

tofu

blueberries

bell peppers

sweet potatoes

bok choy

mushrooms 

sardines

I drink milk and eat blueberries almost every day. I like mushrooms and tofu and will endeavor to eat them more often. I've never tried bok choy. I prefer red potatoes to sweet potatoes, but I don't dislike sweet potatoes. Sardines and prunes - I don't see myself eating those two. I have an Instant Pot recipe for bell pepper soup that sounds good. I've read about the health benefits of tumeric, but haven't used it in cooking yet. 

The article also mentioned what vitamins are important for strong bones and healthy joints:

Calcium

Vitamin D

Collagen

Vitamin C

Omega-3

Magnesium

Vitamin K

librarianintx

Top Ten Ways to Stay Independent and Active

 Just watched a good webinar for work about staying independent and active as you age. 

Here are my notes:

10

Get PT early

You can ask for it

Strengthen skills before something bad happens

PT

OT - functionality

Speech therapy – speaking, swallowing

 

9

Social interaction

Engage in the community

Cognitive component

We are social beings

Social skills – cognitive engagement

 

8

Exercise / movement / physical activity

Create a simple routine

Movement every day

Ask for advice if needed

Even just walking or moving your arms

Chair or couch exercises are good

You don’t need equipment, but weights are good

You don’t have to go to the gym

Exercise helps your bones, muscles, and brain

 

7

Community resources

Senior centers

Libraries

Area Agencies on Aging:

Financial

Transportation

Meals

 

6

Following medical advice

Advocate for yourself

Communicate with your doctor

Allow the process time to work

 

5

Fuel your body with nutrition / hydration / sleep

Nutrition builds muscle, heals wounds, provides energy:

Protein

Antioxidants

Eat colorful foods

Making sure you eat enough

Hydration transports nutrients and oxygen, detoxifies body

Dehydration common as you age because you are less thirsty

Dehydration can lead to:

Disorientation

Dizziness

Falls

Milk, tea, coffee okay but we really need water

Sleep allows us to recharge

Look into sleep remedies

Limit beverages at night so you don’t have to wake up during the night to use the restroom

Limit alcohol

Limit screen time

Practice good sleep hygiene

 

4

Address hearing / vision problems

Loved ones may notice this first

 

3

Have a hobby / passion

Do what you love

It brings more benefit than you realize

Some examples

Gardening:

Planning skills

Standing skills

Sunshine / vitamin D

Enjoy seeing something grow

Sewing Circle:

Hand strengthening

Counting

Being in a group

Playing soccer:

Movement

Playing with others

Cognition

Competition

 

2

Help each other

Know your neighbors

In giving we receive

 

1

Don’t be afraid to ask for help

It is a sign of wisdom, not weakness

 

heidi@ascendtherapypnw.com

www.weagewithpurpose.com

 

https://knowledgeableaging.com   

 

 librarianintx

 

The State Funeral of Queen Elizabeth II

I did not want her to die.

She is a person first and foremost.

A beloved matriarch

Loved by children, grandchildren, great-grandchildren, and other family

Admired by people in power

Respected by the people of her country, and the Commonwealth

A person of fascination by many around the world.

I certainly do not delight in the outpouring of grief and mourning.

But as a lover of history - I was pleased to be a witness to this historic occasion. 

I have seen grand British funerals in my lifetime.

The ones I remember were for Princess Diana and Prince Phillip

But there has not been a funeral for a British Sovereign in more than 70 years.

There were plenty of images and sounds that evoked sorrow.

The grief on the faces of the family

The glimpse of the Queen's beloved corgis

The hearse dusted with flowers

The bagpipes and the choir

But the pageantry, the precision, the historical significance of the occasion - all of that was magnificent. 

librarianintx 

The Challenge USA Finale - My Thoughts

I don't think I've ever watched The Challenge before.

I was intrigued because the show includes contestants from Survivor and Big Brother.

Man, those challenges are bananas!! They look so difficult, and dangerous. It's interesting that the challenges include mental components like arithmetic, puzzles, spelling, and trivia.

The finale was especially grueling. I was very surprised that after dominating the game, Tyson didn't finish. I understand that he gave up when he knew Danny was going to win, but I thought he would still want to complete the course. 

I can kind of understand Andrea's decision to skip a challenge, but I do think it was the right decision to kick her out. It would not have been fair to the others that she got a full night's sleep in a warm tent, while the others labored in the cold late into the night.

I like Danny and I was very happy to witness his triumph. Sarah is not my favorite person, but I have to say, I was impressed with her "don't quit" attitude. She thought she was in last place, that she had no chance of winning, but she was determined to finish anyway. She battled the cold and exhaustion and her frustration with the puzzles. It was fun to watch her find out that she was the only woman and the second person to finish. She refused to give up, and her tenacity paid off.

librarianintx 

Big Brother Final Four - My Thoughts

I can sum it up in one word...

Meh

I'm interested enough to watch, but I don't have a favorite, and I don't really care who wins. I can't say I like any of them. Overall, the personalities have not been very likeable IMO. Michael was my favorite,  and he was playing the best game. But I did not like how he handled his eviction. I have no idea who will win Favorite Houseguest. I won't be voting for anyone.

librarianintx 

Dancing with the Stars 2022

Get ready dance fans!

DWTS' new season starts tomorrow night!

For the first time on Disney Plus!

Not a good move IMO, but anyhoo...

Here is who I am excited about, who I know, and who I've never heard of.

The list of people I don't know is equal to the other two lists combined. 

I have never heard of:

Heidi D'Amelio 

Charli D'Amelio

Gabby Windey 

Joseph Baena

Jessie James Decker

Trevor Donavan

Vinny Guadagnino 

Jason Lewis

I know these contestants:

Sam Champion

Cheryl Ladd

Wayne Brady

Jordin Sparks

Teresa Giudice 

I am most excited to see:

Shangela

Selma Blair

Daniel Durant

Looking forward to it!

librarianintx 

Article Criticizing Prince William

https://pagesix.com/2022/09/12/prince-william-slammed-for-treatment-of-kate-while-harry-is-praised/

Okay, so this is from Page Six, a tabloid, so take it with a grain of salt.

But I have no doubt that uninformed people in Twitter are reprimanding Prince William. I'm being nice by using the term "uninformed."

Here's the story if you don't want to click on a gossip rag:

William is being raked over the coals by some Twitter users because he seemed distant from his wife, Princess Kate, while Prince Harry and Duchess Meghan held hands and caressed each other when they all interacted with the public during a royal walkabout after the death of Queen Elizabeth. 

Get educated, Twitter-verse.

There is a one word explanation for the couples' differences in behavior and demeanor.

PROTOCOL 

William and Kate are working royals. There are procedures they have to follow. They are not supposed to show affection in public during any official appearance. Kate is supposed to walk a step behind William. It's not because she's a woman. It's because he is a royal. He is in the line of succession. Prince Philip was supposed to walk a step behind Queen Elizabeth. That is protocol.

Harry and Meghan are not working royals. Their behavior is not ruled by protocol. They can be as touchy-feely as they want to.

There is a reason why Lady Gaga called social media "the toilet of the Internet." People rant and complain about events they know nothing about. William doesn't need to learn manners from Harry. William is adhering to the rules of a working royal. It has no bearing on his love for and treatment of his wife.

librarianintx 

Family Recipe

In my family, we have a few cherished recipes. Arguably, none of them are as popular as Filet of Chicken. Fillet of chicken is like chicken McNuggets but ten times better. Making it is a lengthy process and it helps to have a few people involved. You take boneless skinless chicken breasts or tenders, cut them into small pieces, soak them in egg, then roll them in bread crumbs and then flour, and finally fry them. Oh my goodness, they are so good. We eat them and eat them and eat them, and if there happen to be any left over, we eat them cold the next day.

I have helped with the Filet of Chicken prep before, assisting with the breading process, but I have never fried the chicken, and I have never tried to make it all by myself.

Until today.

I am happy to report that all went smoothly. I didn't burn myself or set off the smoke alarm. The first batch turned out dark because the oil was too hot, but they were still edible. I think I got a little better with each batch. I still pulled apart every piece to make sure they were thoroughly cooked. One package of tenders made about 40 pieces of Filet of Chicken!

Making it and eating it by myself wasn't the same as sitting around with the family, talking and laughing and and stuffing ourselves with chicken and other tasty food. But the feeling of accomplishment, trying and succeeding in a desired activity, comes with its own feeling of delight and purpose. And as my fingers were sticky with egg, bread crumbs, and flour, waves of nostalgia washed over me, as I remembered helping to make Filet of Chicken many times before.

librarianintx