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NIAGARA, Wis. -- For the past two columns I have discussed the topic of brain health. As a review, on Sept. 26, I defined brain health and explained what it entails. Brain health takes into consideration cognitive function, or clarity -- can you think clearly without feeling confused? It also considers social engagement and having a sense of purpose -- do you feel connected to the life going on around you? Finally, it considers stress, mood and resilience -- are you emotionally balanced or do even small changes in your daily life cause confusion or anger for you? I also explained different ways to help keep your brain healthy.
Last week on Oct. 3, I explained the connection between brain health and heart health. I also discussed how our eating habits impact the health of our hearts.
Today's column will discuss what we can do to make a positive impact on our brain health. I think most of us do crossword puzzles, Sudoku, and word searches. I know my husband and I spend time at the breakfast table each morning doing these things to exercise our brains. I also belong to a book club and a study group so I keep using my brain. My husband is active in Kiwanis and participates in the coupon book project and sells ads for the ski jump program book. I learned while researching for this column that our involvement in clubs and activities is probably more effective than crossword puzzles and word finds.
The most important thing to do for our brains is to engage in different activities that are new. That could be learning a new language, trying a new hobby, or trying a current hobby in a new way. Whatever we choose, we need to be sure it is something enjoyable for us.
We can also improve our ability to remember things by making associations that are already embedded in our brain. Attach what we are trying to remember to something we already know; we will remember that new information because it is tied to something else we have known for a long time.
Memory also improves by using the following strategies. Instead of multitasking, set aside blocks of 30 to 60 minutes for focused, uninterrupted work on high-priority tasks. Also, we need to give ourselves technology-free breaks, such as taking a walk without any smartwatch or cell phone tagging along. A third technique is to "zoom out." Step back from immediate stressors to get a big picture view of the situation. This will help us turn challenges into opportunities.
We also improve brain health by establishing a set bedtime. When we do not get enough high-quality sleep, we are at higher risk for cardiometabolic risk factors that may result in reduced blood flow to our brain, which increases our risk for stroke. Interestingly, too much sleep is also associated with greater cardiovascular risks. Poor sleep in general poses a risk to our heart health. And it is also a factor that impacts Alzheimer's disease risk. Our body's glymphatic system is active during sleep. This system is responsible for the clearance of certain proteins from the brain that can build up and cause disease.
Good brain health can be achieved through regularity in our sleep and wake cycles. We need seven to eight hours of sleep, with consistent bedtime and waking times each day. This consistency will help sharpen our cognition and lower our risk for dementia. And just a note about wearables that help to track our sleep patterns. They can be useful, but if we get too tied to them, they can lead to stress that can actually interfere with our sleep.
Brain health is also accomplished by having healthy relationships; social connection with others is fundamental to brain health. People who have higher levels of social support have lower levels of proteins tied to chronic inflammation. They are less likely to suffer from depression and anxiety, and have better cardiovascular disease outcomes. A review of seven different studies looking at more than 20,000 people found that those who felt the least lonely did the best on cognitive tests. So, put yourself out there. Look to build new friendships and deepen old ones.
While there is still a lot that is not known about preserving and building brain health, we do know that it can be improved. Whether our brains are already humming on all cylinders or lagging behind, brain function can be improved. The key to substantial improvement is making changes and sticking with them. Get started by reducing risk factors that are the "usual suspects." These include: stop smoking or don't start, treat high blood pressure, treat diabetes and treat high cholesterol. The good news is that treatments have already been developed for all of these ailments.
In addition to the tried-and-true strategies mentioned above, adopt these four brain-boosting habits.
-- Take five tech-free breaks each day. These breaks should be truly free of even a phone or a smart watch.
-- Protect uninterrupted blocks of time each day to focus on a single task. When this is done, we free up mental resources for deeper thinking, better decisions, and greater productivity.
-- Practice connecting with others each week. Set up times to go on shared walks with others. Make lists of the things for which you are grateful. Take time to meet with others and actively listen to them.
-- Manage stress. When switching gears between demanding tasks, take time to breathe deeply to reduce stress.
Brain aging is happening decades and decades before dementia begins. It is a slow process, but its progress can be slowed even further by the actions we take now.
Source: This information was originally published in Super Age's newsletter "The Mindset." Go to https://superage.com.
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NURSING HOMES/SENIOR LIVING FACILITIES
Freeman Nursing and Rehabilitation Community
Kingsford
906-774-1530
The center welcomes anyone who would like to entertain residents. Volunteers are also needed to help with crafts and other activities. The third Tuesday of every month at 2 p.m. has a Memory Cafe -- a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.
Sunday: Strong Tower Church, 2 p.m.
Monday: Movie, 10 a.m.; Uno, 2 p.m.
Tuesday: Nail day, 10 a.m.; Communion, 10 a.m.; bingo, 2 p.m.
Wednesday: Church, 10 a.m.; coffee chat, 11:30 a.m.; shut the box, 2 p.m.
Thursday: Exercise, 10 a.m.; crafts, 2 p.m.
Friday: Karaoke, 10 a.m.; bingo, 2 p.m.
Saturday: Board games in the dining room, 10 a.m.; "The Wall" on the Game Show Network, 7 p.m.
Iron County Medical Care Facility
Crystal Falls
906-874-1501
Sunday: Room visits, 9 a.m.; Yahtzee, 9:30 a.m.; chair exercise, 10:45 a.m.; room visits, 12:30 p.m.; bingorama, 2 p.m.
Monday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; resident council, 10:30 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; web browsing, 6 p.m.
Tuesday: Just friends, 9 a.m.; getting pretty, 9:30 a.m.; men's club, 10 a.m.; balloon toss, 10:45 a.m.; wildlife film/mystery ride, 1:30 p.m.; Halloween movie, 6 p.m.
Wednesday: Coffee social/Christ United, 10 a.m.; exercise, 10:45 a.m.; monthly birthday party with Larry, 1:30 p.m.; night bingo, 6:15 p.m.
Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; United Lutheran, 2 p.m.; happy hour with Jim, 2:30 p.m.
Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; beer tasting, 2 p.m.; comedy movie, 6 p.m.
Saturday: Puzzler/Fill in the blank, 9:30 a.m.; geri-gym, 10:45 a.m.; social hour, 2 p.m.; classical movie, 6 p.m.
Optalis Healthcare
Kingsford
906-774-4805
Sunday: Coffee time, 9:30 a.m.; room visits, 11 a.m.; manicures and a movie, 1:30 p.m.
Monday: Coffee time, 9:30 a.m.; mini mysteries, 10 a.m.; room visits, 11 a.m.; bingo, 2 pm.; board game in the lobby, 5:30 p.m.
Tuesday: Coffee time, 9:30 a.m.; donut day, 10 a.m.; room visits, 11 a.m.; Halloween ghost craft, 2 p.m.
Wednesday: Hope Church, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.; coloring sheets in the lobby, 5:30 p.m.
Thursday: Coffee time, 9:30 a.m.; "Dr. Pohl" show, 10 a.m.; room visits, 11 a.m.; October birthday party, 2 p.m.
Friday: Coffee time, 9:30 a.m.; dice games, 10 a.m.; room visits, 11 a.m.; bingo, 1:30 p.m.
Saturday: Coffee time, 9:30 a.m.; room visits, 11 a.m.; skeleton craft, 1:30 p.m.
Maryhill Manor Nursing Home
Niagara, Wis.
715-251-3172
Families are allowed to attend activities and are encouraged to join in.
Sunday: Apple cider and resident choice game, 10 a.m.; delivery of communion, 10:15 a.m.; Packers tailgate, 1:30 p.m.; church service, 2:45 p.m.; Packers vs. Bears, 3:25 p.m.
Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; resident council, 1 p.m.; painting pumpkins, 2 p.m.
Tuesday: Rosary/Communion service, 9 a.m.; hangman, 10 a.m.; bowling, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Wednesday: Rosary/communion service, 9 a.m.; Protestant service, 10 a.m.; Yahtzee, 10:15 a.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; Halloween trivia, 10 a.m.; fall color ride, 12:30 p.m.; Halloween Pictionary, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Friday: Current events, 10 a.m.; happy hour with Ray and Mindy, 2 p.m.
Saturday: Scrabble, 10 a.m.; bingo, 2 p.m.
Northshore Healthcare
Florence, Wis.
715-528-4833
No information was available.
Victorian Pines
Iron Mountain
906-774-5158
Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.
Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.
Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.
Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.
Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.
Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.
Saturday: Juice time, 10 a.m.
Pinecrest Medical Care Facility
Powers
906-497-5244
Sunday: Morning visits and reality orientation; Bunco, 10 a.m.; trivia, 11:30 a.m.; church service, 1:30 p.m.; tech time; coloring pages; daily chronicles.
Monday: Morning visits and reality orientation; open room, 9:30 a.m.; "You be the Judge," 11 a.m.; manicure Monday, 2 p.m.; Bible studies, 3 p.m.; book club, 4 p. m.; movie, 6 p.m.; daily chronicles.
Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; juice hour, 11 a.m.; who-what-where, bingo, 2 p.m.; kings in corner, 4 p.m.; daily chronicles.
Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; Pictionary, 11 a.m.; Bible stories, 11 a.m.; crafty Wednesday, 2 p.m.; Yahtzee, 4 p.m.; daily chronicles.
Thursday: Morning visits and reality orientation; bingo, 10:30 a.m.; fact of the day/Celtic band, 2 p.m.; table talk, 4 p.m.; daily chronicles.
Friday: Morning visits and reality orientation; Catholic Mass, 10:30 a.m.; yarn club, 11 a.m.; lovable lemurs, 11:15 a.m.; paint and sip, 2 p.m.; book club, 4 p.m.; game night, 6 p.m.; daily chronicles
Saturday: Morning visits and reality orientation; chair exercise, 10 a.m.; juice hour, 11 a.m.; bingo, 1:45 p.m.; activity packets; daily chronicles
SENIOR CENTERS
Amasa Center
906-822-7284
Menu for the week --
Tuesday: Chicken dumpling soup, grilled ham and cheese sandwich, cole slaw.
Wednesday: Lasagna, vegetable, garlic bread.
Thursday: Honey mustard chicken breast, stuffed baked potato, bread.
Breen Center
Kingsford
906-774-5110
Dine-in eating at noon Monday through Thursday. Carryout meals, soup and salad bar are also available. Menu for the week --
Monday: Pasty pie, corn, fancy applesauce.
Tuesday: Sloppy Joe with a bun, baked macaroni and cheese, sweet potato fries.
Wednesday: Scalloped potatoes and ham, peas, dinner roll, pudding.
Thursday: Barbecue chicken, rice pilaf, baked beans.
Crystal Falls Center
906-875-6709
The center serves meals for dine-in or takeout -- call the center by 1 p.m. to make reservations or to place an order. All food is purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea, or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. -- call ahead and leave a message with a phone number. A volunteer will deliver meals to homebound citizens only. Menu for the week --
Monday: Cheesy baked fish filet with garlic, buttered baby red potatoes.
Tuesday: Pork schnitzel with a creamy sauce (new item), homemade potato salad.
Wednesday: Chicken pot pie.
Dickinson-Iron Community Services Agency
DICSA
Iron Mountain
906-774-2256, ext. 244
This is a Meals on Wheels program only. Home-delivered meals only -- call to make arrangements. Menu for the week --
Monday: Deluxe cheese burger, baked potato wedges, baked beans.
Tuesday: Hearty pork stew, pickled beets, dinner roll.
Wednesday: Unstuffed pepper bowl, corn, dinner roll.
Thursday: Celebrate birthdays -- Smothered pork chop, mashed potatoes, dill carrots, biscuit, cake.
Friday: Chicken and dressing sandwich, roasted potatoes, mixed vegetables.
Note: All meals include a choice of skim milk, juice, or no beverage.
For more information, call Sarah VanMarter at 906-774-2256, ext. 244.
Crystal Lake Center
Iron Mountain
906-828-1776
Schedule for the week is --
Monday: Les Artistes art club, noon to 3 p.m.; woodcarvers, starting at 9 a.m.
Tuesday: Cards -- Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.
Wednesday: Bingo, 1 to 3 p.m.; cards cost 25 cents, with 10 games played.
Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.; board games, 1 to 3 p.m.
Friday: Cards -- Smear, noon to 4 p.m.; chess, noon.
Felch Center
906-246-3559
Head cook: Joan Wickman, 906-246-3559
Program president: Lisa Casey, 906-282-7899.
Salad bar opens at 11 a.m., with the meal at 11:30 a.m. and dessert to follow. Evening meal is served every third Wednesday of the month, with sponsored activities. Takeout meals are available. Delivery offered to homebound residents within Felch, West Branch and Breen townships.
Menu for the week -
Monday: Hamburger gravy over mashed potatoes, stuffing.
Tuesday: Chicken stir fry over rice, egg rolls.
Wednesday: Sausage gravy over biscuits, hashbrowns.
Aging and Disability Resource Center
Florence County, Wis.
715-528-4890
Menu for the week --
Monday: Clam chowder or tomato soup, toasted cheese sandwich, spinach salad, fruit.
Tuesday: Mushroom Swiss burger, western baked beans, oven-roasted potatoes.
Wednesday: Cheese ravioli in meat sauce, dark green salad (lettuce, onion, cucumber), garlic bread, apple crisp with whipped topping.
Thursday: Centers closed for cooks' training.
Friday: Taco pasta salad -- beef, lettuce, tomato, onion, green pepper, and cheese, cornbread, ambrosia salad.
All meals are served with whole grain bread, butter and milk.
Aurora-Hillcrest Dining Center
Serving on site Monday through Friday at 11:30 a.m. RSVP by calling 715-589-4491.
Florence Community Center
Serving on site Monday through Thursday at 11:30 a.m. RSVP by calling 715-528-4261
Fence Town Hall
Serving on Wednesday only at noon. RSVP by calling 715-589-4491.
Tipler Town Hall
Serving at noon on the second Thursday of the month only. RSVP by calling 715-674-2320.
Hermansville Center
Coordinator: Barb Peters
906-498-7735
Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.
Monday: Sloppy Joes, whole wheat hamburger bun, oven potatoes, baked beans, fruit cup.
Tuesday: Chicken pot pie, root vegetable blend, warm fruit compote.
Wednesday: Meatloaf with ketchup glaze, mashed potatoes and gravy, peas, applesauce, whole wheat bread.
Thursday: Cream of potato soup, turkey, ham and Swiss with whole wheat bread, copper penny salad, ambrosia.
Milk available at all meals.
Iron River Center
906-265-6134
Lunch served Tuesday and Wednesday at noon, salad bar at 11:30 a.m. Thursday's meal is at 5 p.m., salad bar at 4:30 p.m. Meals include salad, juice or milk, and dessert.
Tuesday: No information provided.
Wednesday: No information provided.
Thursday: No information provided.
Niagara Senior Center/Cafe
715-251-1603
Dinner is served at noon Tuesday through Thursday. Reservations are required one day in advance. Suggested donation for the meal is $6 for those older than 60 and $11 for 60 and younger. Transportation to the meal site is available.
Bingo on Tuesday and Wednesday at 12:30 p.m.
Tuesday: Manhattan meatballs, brown rice, carrots, creamy cucumbers, peach cobbler.
Wednesday: Barbecue pork, twice-baked potatoes, mixed vegetables, cole slaw, wheat roll.
Thursday: Chicken Kiev, mashed potatoes and gravy, green peas, wheat bread, cherry dump cake.
Norway Center
Director: Alicia Rochon
906-563-8716
Dine-in eating beginning at 11:30 a.m. Salad bar available from 11 to 11:30 a.m. Takeout meals are available for pick-up from 11:15 to 11:30 a.m. -- those attending should let staff know in advance if planning to dine in or pick up the meal. Menu for the week --
Monday: Biscuits and gravy, sausage links, hash brown potatoes.
Tuesday: Bacon-lettuce-tomato wrap, potato chips, baked beans.
Wednesday: Baked chicken, mashed potatoes, gravy, carrots.
Thursday: Tilapia, oven-baked potatoes, Brussel sprouts.
Board meeting on Thursday
Center activity schedule --
Mondays and Thursdays: Exercise at 10 a.m. and card bingo after the meal.
Monday through Thursday: Card game 101, noon to 3 p.m. -- call Joe at 906-563-5587 for information.
Tuesdays: Quilting and sewing.
Wednesdays: Ceramics and crocheting
Last Monday of each month: Book club at 9 a.m.
Sagola Center
906-542-3273
Dine-in meals served. Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals are also available. Dine-in meal is $6 and takeout meal is $7. Reservations are required and should specify if dining in or taking out. Come and enjoy a meal at the center -- all are welcome, at any age. Menu for the week --
Tuesday: Hot turkey sandwich/board meeting.
Wednesday: Beef stew with biscuits/bingo after meal.
Thursday: Tater tot casserole/October birthdays.