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NIAGARA, Wis. -- Last week, I began the first in a series of columns dedicated to brain health; that is, keeping our brains healthy to avoid dementia in our later years.
I found some great articles that I obtained permission to use on brain health, the factors that affect its health and activities we can do to keep our minds functioning well as we get older.
To review: 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?
Brain health is obviously 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 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.
The health of our brain is directly related to the health of our heart. One perfect example of this interconnection is atherosclerosis, which is the narrowing of our arteries as a result of high LDL (bad) cholesterol, triglycerides (sugars) or obesity. Any one of these conditions can block our arteries and result in an ischemic stroke. Brain health, then, depends upon arteries that are open so the blood can circulate as it must to bring to the brain what it needs to function properly.
Another factor that affects heart health is the strength of its pumping ability. We can have clear arteries, but if our heart cannot pump hard enough to push the blood where it needs to go, we still have a problem that leaves us in danger of heart failure. This is the reason why physical exercise is so necessary for good health. The heart is a muscle that needs exercise just like any other muscle in the body.
There is, then, a definite mind-muscle connection. As we exercise, we improve our cardiovascular fitness which in turn improves blood flow to the brain. Fitness makes this mind-muscle connection possible and keeps both brain and heart healthy. The first question always is, how much exercise is best? A study done in 2024 found that 2.5 hours of moderate exercise each week -- that equates to five half-hour sessions -- is enough to make a positive difference in our health. When we break it down and think of it in pieces, it makes it seem more possible. This amount of exercise helped those doing it to have less stress-related brain activity, which also helped their hearts.
Research went a few steps further to determine if exercise specifically helped our cognition -- our ability to think more clearly. Researchers learned that when the exercise is challenging enough to require people to exert "mind over matter" to get through the session, it helped to reduce the decline of brain function. And exercise done in a group added a social component that enhanced our brain health as well. Also, moderate cardiovascular exercises are most effective.
Researcher Ben Ratray, Ph.D, explained it this way: "Cerebral blood flow is highest during moderate intensity ... all the good stuff that's going to the brain to help support its growth and development is optimized during moderate intensity exercise. As soon as we start breathing hard and hyperventilating, blood flow to the brain tends to drop." Rattray also found an interesting bonus aspect of the brain-exercise connection: A workout can actually help us encode memories so we better remember what we're learning. In one study, people who exercised four hours after learning something new were able to recall it better later than a group that didn't do the exercise. Other studies have found that moderate exercise just before learning helps encode short and long-term memories. Rattray has also found from research done in his own lab that exercising while learning can also improve memory. So, the timing may not really matter: If we want a better memory, there's no wrong moment to start moving our bodies.
Your takeaway from this information? Don't overcomplicate things. Whatever you are doing for movement, do about 10% more, and aim to meet or exceed the weekly recommendation of 150 minutes of activity. You will improve your cardiovascular health and brain health simultaneously.
Well, I have covered the exercise component of a healthy heart and brain, now it's time to consider diet. I can almost hear the groans as you read this. Since heart health is brain health, a heart-healthy diet is also a brain-healthy diet. In February of this year, a study published in JAMA Neurology found that the DASH -- Dietary Approaches to Stop Hypertension -- resulted in a 41% lower risk of poor brain health. DASH focuses on reducing salt, saturated fat and sugar while increasing fruits, vegetables, whole grains and lean protein sources. In addition to this study, JAMA reviewed six other heart-healthy diet plans and all of them reduced the decline of brain health. Another study showed that the Mediterranean diet had significant brain-protecting effects, reducing brain impairment by 18%, dementia risk by 11% and Alzheimer's risk by 30%.
So, which to choose? All of the heart-healthy diets feature more fruits and vegetables, consumption of whole grains, lean protein sources -- including low-fat and fat-free dairy, and reduced salt. The best recommendation is to choose the heart-healthy diet that is sustainable for you in the long-term. It is best to avoid most of the dietary supplements promoted through advertising as very few deliver anything beneficial. A simple, daily multivitamin should help fill in where our diets of real food fall short.
I hope you have found this week's column both interesting and educational ... and, if need be, motivational. Be sure to look for this column next week when I share more information on brain health as we 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 our 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 Café -- a fun hour to spend with others. For more information, contact Jaime Hathaway at jlhathaway@protonmail.com. The program runs on donations.
Sunday: Word search, 10 a.m.; Packers game, noon.
Monday: Movie, 10 a.m.; dominoes, 2 p.m.
Tuesday: Nail day, 10 a.m.; bingo, 2 p.m.
Wednesday: Movie, 10 a.m.; blue crab, 2 p.m.
Thursday: Exercise, 10 a.m.; crafts, 2 p.m.
Friday: Karaoke, 10 a.m.; Golden K 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.; reminisce, 9:45 a.m.; chair exercise, 10:45 a.m.; room visits, noon; football tailgate, 1 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.; jokes and coffee, 6 p.m.
Tuesday: Just friends, 9 a.m.; book club, 9:45 a.m.; Norway Senior Center/balloon toss, 10:45 a.m.; travel film, 1:30 p.m.; current events, 2 p.m.; action movie, 6 p.m.
Wednesday: Sunshine Club, 9 a.m.; travel club, 9:30 a.m.; exercise, 10:45 a.m.; Dan's songs for seniors, 1 p.m.; balloon toss, 2:45 p.m.; night bingo, 6:15 p.m.
Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; wildlife film, 1:30 p.m.; happy hour with Gayle, 2 p.m.
Friday: Oktoberfest. memory books, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; Oktoberfest party with Jan and Gino, 2 p.m.; romance movie, 6 p.m.
Saturday: "Price Is Right"/"Pictionary," 9:30 a.m.; geri-gym, 10:45 a.m.; social hour, 2 p.m.; comedy movie, 6 p.m.
Optalis Healthcare
Kingsford
906-774-4805
Sunday: Coffee time, 9:30 a.m.; room visits, 11 a.m.; National Animal Day -- animal trivia, 1:30 p.m.
Monday: Coffee time, 9:30 a.m.; Dr. Pol show, 10 a.m.; room visits, 11 a.m.; bingo, 2 p.m.; cards in the lobby, 5:30 p.m.
Tuesday: Coffee time, 9 a.m.; resident council, 9:30 a.m.; room visits, 11 a.m.; game -- Magazine Finds, 2 p.m.
Wednesday: Coffee time, 9:30 a.m.; room visits, 11 a.m.; Bob Larson, 1:30 p.m.; word search in the lobby, 5:30 p.m.
Thursday: Coffee time, 9:30 a.m.; riddle jumble, 10 a.m.; room visits, 11 a.m.; Golden K bingo, 2 p.m.
Friday: Coffee time, 9:30 a.m.; word search, 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.; Yahtzee, 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: Spelling bee, 10 a.m.; delivery of communion, 10:15 a.m.; Packers vs. Buccaneers,noon; Packers tailgate, 1:30 p.m.; church service, 2:45 p.m.
Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; Soundz of Time -- music by Jan and Gino, 2 p.m.
Tuesday: Rosary/Communion service, 9 a.m.; "You be the Judge," 10 a.m.; music with Bob Larson, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Wednesday: Rosary/Communion service, 9 a.m.; making baked apples, 10 a.m.; fall color ride, 12:30 p.m.; jokereno, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; short stories, 10 a.m.; crafting mini ghosts, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.
Friday: Buzz words, 10 a.m.; happy hour with Jim on the piano, 2 p.m.
Saturday: Yahtzee, 10 a.m.; surprise bag 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.; cranium crunch, 11 a.m.; bowling, 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.; rummy, 4 p.m.; daily chronicles.
Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; hangman, 11 a.m.; Bible studies, 11 a.m.; movie, 2 p.m.; dominoes, 4 p.m.; daily chronicles.
Thursday: Morning visits and reality orientation; bingo, 10:30 a.m.; fact of the day/"Family Feud," 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.; detective puzzle, 11:15 a.m.; karaoke, 2 p.m.; book club, 4 p.m.; game night, 6 p.m.; daily chronicles.
Saturday: Morning visits and reality orientation; balloon toss, 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: Tacos, Spanish rice, refried beans.
Wednesday: Hot chicken sandwich, mashed potatoes and gravy, vegetable.
Thursday: Pizza, chef's salad, fruit.
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: Liver or substitute, roasted garlic potatoes, biscuit, pudding.
Tuesday: Baked chicken, mashed potatoes and gravy, green beans.
Wednesday: Celebrating October birthdays -- Meatloaf, mashed potatoes and gravy, candied carrots, biscuit.
Thursday: Sausage pizza, green beans, garlic bread, Jell-O with fruit.
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: Lasagna, cheesy garlic bread.
Tuesday: Open face roast turkey sandwich, mashed potatoes and gravy.
Wednesday: Porcupine meatballs with gravy, rice.
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: Brats, macaroni and cheese, corn.
Tuesday: Italian cheddar bake with noodles, Italian vegetables, breadstick.
Wednesday: Boiled dinner, biscuit, fancy applesauce.
Thursday: Chicken Alfredo over fettucine, broccoli, garlic breadstick, cookies.
Friday: Pancakes, sausage, hash browns, pears, yogurt
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 --
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: Baked chicken breast covered with mushrooms over noodles.
Tuesday: Beef French dip sandwich and soup.
Wednesday: Deep-fried fish, baked potato, cole slaw.
Aging and Disability Resource Center (ADRC) of Florence County, Wis.
715-528-4890
Menu for the week --
Monday: Shepherd's pie, green beans, fruited Jell-O.
Tuesday: Chef's salad with white beans, breadsticks, cottage cheese with pears.
Wednesday: Hot pork sandwich, mashed potatoes, maple-glazed Brussel sprouts, pumpkin bars.
Thursday: Tailgate Party -- Brat and sauerkraut on a bun, tater tots, fresh corn salad, beer cheese and pretzel, cherry and pineapple dump cake.
Friday: Beer-battered fish, sweet potato fries, baked beans, cole slaw, marble rye bread, 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 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: Beef steak with onion gravy, au gratin potatoes, vegetable, fruit cup, whole wheat bread.
Tuesday: Bourbon chicken, brown rice, California vegetables, peas, fresh fruit.
Wednesday: Pork chop with gravy, smashed red potatoes, green beans, fresh fruit, whole wheat bread.
Thursday: Beef chili, corn and black beans, corn chips, tropical/Mandarin fruit mix.
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: Stuffed peppers, acorn squash.
Wednesday: Hamballs, hash brown casserole.
Thursday: Pot roast with vegetables, dinner roll.
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 60 and younger. Transportation to the meal site is available.
Bingo on Tuesday and Wednesday at 12:30 p.m.
Tuesday: Chili, cornbread, spinach salad, applesauce.
Wednesday: Oktoberfest -- Brat with a bun, sauerkraut, German potato salad, baked beans, pumpkin bars.
Thursday: Baked fish, baby red potatoes, cole slaw, rye bread, apple crisp.
Norway Senior 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: No information was provided.
Tuesday: No information was provided.
Wednesday: No information was provided.
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 from noon to 3 p.m. -- call Joe at 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 with us -- all are welcome, at any age. Menu for the week --
Tuesday: Beef roast with vegetables.
Wednesday: Chicken pot pie.
Thursday: Spaghetti with meatballs.