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Most of you reading this column are well on your way to becoming a "senior citizen." My husband and I are currently 75 -- he will soon be 76. We prefer to think of ourselves as "aging" but not yet "old." Isn't it funny how we define old as being about 10 years more than our current age? Today's column is the first in a series I have planned that will specifically talk about brain health. I found some great articles that I obtained permission to use and will discuss the definition of brain health, the factors that effect its health, and activities we can do to keep our minds functioning well as we get older.
I must admit that I became more interested in this topic myself lately because I have noticed that my own brain seems to have noticeably slowed down. If I am not able to tell my husband something as soon as I remember it myself, I forget to tell him at all. I have also noticed that I am sharper in the mornings when I first wake up. I start my day with an hour-long exercise routine in the swimming pool at the Days Inn. I have found that this new habit is certainly good for my arthritic joints as well as my ability for clear thinking. At breakfast, I do a word search while my husband does a crossword puzzle, and we recap what the day holds for each of us. As the day wears on, however, I wear down. By the time supper is over, my energy is just about depleted. We seem to take turns falling asleep in our recliners. Long gone are the days when we could go to class all week, study well into the evenings and party hearty over the weekends.
So, what exactly is the definition of "brain healthspan?" 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?
The article I read stressed that these three considerations are not the only factors that define brain health. In one program, super aging was defined as being able to think as clearly at 80 as someone at 60 -- in other words, having a brain 20 years younger in function as it is in actual years. Another program stressed that brain span is a continual process that takes into consideration the brain's resilience across our lifespan. And, brain health is defined more broadly now. Before, it used to mean simply avoiding a stroke. With further research, the definition now includes consideration of cognitive health, dementia risk, processing speed and different kinds of memory. In other words, the more we learn about the brain, the more expansive and complex the definition of brain health becomes.
The good news about this is that as we learn about the brain's pattern of decline, we also learn more about the risk factors that threaten brain health and the lifestyle changes that can help maintain it and improve its aging process. For example, we now know that dementia prevention -- or at least delay of onset -- is possible. How? By addressing modifiable risk factors such as smoking, diabetes, high blood pressure, high LDL (the bad cholesterol), and excessive alcohol use.
Over the course of the next few columns, I will discuss why our brains decline in the first place, how our heart and brain health are intertwined far more than just with stroke risk, and which modifiable risk factors we can actually tackle so we can help to extend our own brain span.
Let's first take a look at why and how our brains age. The obvious risk factor for diseases like Alzheimer's and other forms of dementia is simply getting older. Forty percent of us older than 65 show some signs of memory loss. Personally, I have really noticed it in myself this year. By the age of 70, about 16% of people develop mild cognitive impairment, and 15% to 20% of those folks will develop dementia. If that were not enough, our brains physically shrink as we age! Consequently, we lose gray matter. A study done at Cambridge University found that the circuitry within our brain goes through five stages, or eras. The adult stage happens from age 32 to 66. After that, these networks become less efficient.
The changes outlined above occur even in healthy adults without disease. However, the presence of certain diseases can worsen symptoms and actually accelerate the rate of brain decline. Cardiovascular diseases can reduce blood flow to the brain, robbing it of the nourishment it needs to function. Changes in mitochondrial quality can mean the brain has less energy to run on. And synaptic waste -- certain proteins, cholesterol and fatty deposits -- tends to build up in the aging brain. Other waste products (amyloid plaques and tau tangles), which are usually rinsed away during sleep, may build up for years increasing the risk of Alzheimer's. This is one big reason to get help from your physician if you are experiencing sleep difficulties.
It is important to be optimistic and to empower yourself to take charge of your health -- especially brain health. As you notice yourself having some difficulty, talk to your doctor right away and take action. Dr. Lori Cook, director of clinical research at the Center for Brain Health at the University of Texas at Dallas, says, "We've seen people make real, measurable gains across these areas even while recovering from concussions, traumatic brain injuries, stroke, depression, or chemotherapy-induced cognitive decline. Brain health isn't simply the absence of disease. It's something we can actively build and optimize throughout life."
Remember, you are in the driver's seat and can control to a great degree the kind of aging you will experience. Look for this column next week, when I will write about the impact brain health has on your heart plus why and how our brains age.
Source: This information was originally published in Super Age's newsletter The Mindset. Join at 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 the residents. Volunteers are also needed to help with crafts and other activities. The third Tuesday of every month at 2 p.m. we host a Memory Café - a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.
Sunday: Church on TV, 10 a.m.; have fun with the weekend packet, 6 p.m.
Monday: Coffee with Beth, 9:30 a.m.; movie with popcorn, 1 p.m.
Tuesday: Rosary, 10 a.m.; nails, 10 a.m.; bingo, 2 p.m.
Wednesday: Magnet play, 10 a.m.; magnet fun, 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: No information was provided.
Monday: No information was provided.
Tuesday: No information was provided.
Wednesday: No information was provided.
Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; happy hour with Jim, 2 p.m.
Friday: Plaidurday crafts with Bea, 9:30 a.m.; exercise, 10:45 a.m.; whack-a-mole, 2 p.m.; activity council, 3 p.m.; comedy movie, 6 p.m.
Saturday: Room to room bingo; smart shoppers, 9:45 a.m.; geri-gym, 10:45 a.m.; social hour, 2 p.m.; musical movie, 6 p.m.
Optalis Healthcare
Kingsford
906-774-4805
Sunday: Room visits, 9 a.m.; reminisce, 9:45 a.m.; chair exercise, 10:45 a.m.; room visits, 12:30 p.m.; bingo, 2 p.m.
Monday: Crafts, 9:45 a.m.; exercise, 10:45 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, 9:30 a.m.; Iron River Bible Church, 10 a.m.; balloon toss, 10:45 a.m.; Family Dollar, 1 p.m.; "Name That Tune," 2 p.m.; action movie, 6 p.m.
Wednesday: Coffee social/throwaway bingo, 9:45 a.m.; parachute, 10:45 a.m.; courtyard crew, 1:30 p.m.; night bingo, 6:15 p.m.
Thursday: Coffee time, 9:30 a.m.; dice games, 10 a.m.; room visits, 11 a.m.; game - Twister/bean bag toss, 2 p.m.
Friday: Coffee time, 9:30 a.m.; mini mysteries, 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.; fall arts and crafts, 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: Scattegories, 10 a.m.; delivery of communion, 10:15 a.m.; movie and popcorn, 1:30 p.m.; church service, 2:45 p.m.
Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; bowling, 2 p.m.; Baptist Church family sing along, 5 p.m.
Tuesday: Rosary/communion service, 9 a.m.; catch a phrase, 10 a.m.; coffee trivia with flavored coffee, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Wednesday: Rosary/communion service, 9 a.m.; left-center-right, 10 a.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3:30 p.m.
Thursday: Rosary/liturgy of the word, 9 a.m.; hangman, 10 a.m.; planter ghosts craft, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Friday: Left-center-right, 10 a.m.; happy hour with Ray and Mindy, 2 p.m.
Saturday: Uno, 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.; spider plant, 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/who-what-where, 11 a.m.; bingo, 2 p.m.; bologna, 4 p.m.; daily chronicles
Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; travelogue, 11 a.m.; '70s hangman, 11 a.m.; Bible stories, 11 a.m.; movie, 2 p.m.; crazy 8s, 4 p.m.; daily chronicles
Thursday: No information was provided.
Friday: No information was provided.
Saturday: No information was provided.
SENIOR CENTERS
Amasa Center
906-822-7284
Menu for the week --
Tuesday: Boiled ham dinner, cole slaw, wheat bread.
Wednesday: Hot hamburger, mashed potatoes and gravy, vegetables, salad.
Thursday: No information was provided.
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: Apple pork chops, mashed potatoes, peas.
Tuesday: Cheese ravioli with meat sauce, Italian vegetables, garlic bread.
Wednesday: Deluxe cheeseburger, baked french fries, cowboy beans.
Thursday: Stuffed shells with cheese, Italian sausage, green beans, garlic bread.
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 your phone number. A volunteer will deliver meals to homebound citizens only. Menu for the week --
Monday: Meatloaf with mashed potatoes and gravy.
Tuesday: Chicken parmesan over noodles.
Wednesday: Pork chops, mashed potatoes and gravy.
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: Pizza, green beans, garlic bread.
Tuesday: Meatloaf, baked potato, green beans, dinner roll.
Wednesday: Apple pork chops, mashed potatoes, peas.
Thursday: Vegetable beef soup, dinner roll, pudding parfait.
Friday: Cheese tortellini with meat sauce, wax beans, garlic bread.
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: Fajitas, spicy roasted potatoes
Tuesday: Baked pork cutlets, mashed potatoes and gravy, applesauce
Wednesday: Cheeseburgers, tater tots
Aging and Disability Resource Center (ADRC) of Florence County, Wis.
715-528-4890
Menu for the week --
Monday: Wisconsin cheese soup, bacon-lettuce-tomato sandwich, baby carrots, fruit.
Tuesday: Boiled dinner - ham, carrots, cabbage, rutabagas, potatoes, breadsticks, fruit.
Wednesday: Spaghetti with meat sauce, buttered spinach, garlic bread, fruit.
Thursday: Beef noodle casserole, dark green salad, broccoli, fruit.
Friday: Chicken tacos with lettuce, tomato, salsa and sour cream, corn salad, refried beans, fruit.
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 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: Swedish meatballs, egg noodles, green beans, Italian vegetables, fruit cocktail, whole wheat bread.
Tuesday: Turkey pot pie, Brussel sprouts, diced peaches.
Wednesday: Monterey chicken, parmesan red potatoes, Key West vegetables, diced pears, whole wheat dinner roll, cake.
Thursday: Minestrone soup, turkey and Swiss sandwich with whole wheat bread, broccoli cole slaw, fruited pudding.
Milk is 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 meal is at 5 p.m., with salad bar at 4:30 p.m. Meals include salad, juice or milk, and dessert.
Tuesday: Pizza buffet.
Wednesday: Barbecue chicken sandwich, cheesy potatoes.
Thursday: Full salad bar and soup.
Niagara Senior Center/Café
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 ages 60 and younger. Transportation to the meal site is available.
Bingo on Tuesday and Wednesday at 12:30 p.m.
Tuesday: Pork chop, wild rice, mixed vegetables, creamy cucumbers, fruit cocktail.
Wednesday: Liver and onions, garlic mashed potatoes, carrots, five-bean salad, wheat roll.
Thursday: No menu was available.
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: Baked chicken, mashed potatoes, gravy, green beans.
Tuesday: Sloppy Joes, potato wedges, corn.
Wednesday: Chicken chop suey, rice, Oriental vegetables.
Thursday: No information was provided.
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 is $7. Reservations are required and should specify if planning to dine in or taking out. Come and enjoy a meal at the center -- all are welcome, at any age. Menu for the week --
Tuesday: Porcupine meatballs, noodles.
Wednesday: Barbecue chicken, potatoes.
Thursday: Pork chops, sweet and russet potatoes.