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Cognitive Vitality

Age-related changes in the brain can make it harder to learn and remember certain things. Fortunately, growing research suggests that making healthy lifestyle changes can help maintain cognitive vitality.

Healthy habits to keep thinking sharp include:

• Seeing your health care professional regularly
• Exercising regularly
• Getting enough sleep
• Managing stress
• Thinking, thinking, thinking
• Socializing
• Eating right

Mind Stretchers - Try these mental exercises to keep thinking.

• Keeping Your Mind Sharp Should Be at the Top of Your List of New Year's Resolutions, Advises AGS Foundation for Health in Aging
• The AGS Foundation for Health in Aging's Cognitive Vitality Tips for Older Adults

Coffee Provides Fiber

Is it possible that coffee is being touted as a fiber source right along with fiber-giants: fruits, vegetables and whole grains? WedMD has reported the findings of Spanish researchers that show some of the fiber from the coffee bean may be making it all the way to your morning cup of Joe.

According to the results, instant coffee contained about 1.8 grams of dietary fiber per cup. Espresso had 1.5 grams of dietary fiber per cup, and filtered coffee contained 1.1 grams. The type of fiber found was soluable; the kind best known for preventing cholesterol absorption by the intestines and beneficial to heart health.

Does this mean you may begin relying on coffee as a major source of fiber in your diet?  Well, to reach the daily recommended amount of 30 grams of fiber, based on a 2000 calorie diet, you would need to drink 28 cups of filtered coffee or 17 cups of instant coffee. I think you would agree that the side effects of this much coffee would be difficult to deal with for even the most avid coffee drinkers! It is best to stick to the traditional sources of fiber like whole grains, fresh fruit and vegetables.

You can find more information about this study by reading the full article at WebMD: Coffee May Pack Dietary Fiber

Summertime with Grandchildren

The U.S. Census of 2000 found that over 2.4 million grandparents have responsibility for their grandchildren. This is a 30% increase from 1990 – 2000. In Georgia, alone, there are 92,265 grandparents caring for grandchildren.  Will you be one the grandparents who will have primary care of grandchildren this summer once the last school bell rings and children are released for the summer? What can you do to make the summer experience a positive one for yourself and your grandchildren?

Consider a summer adventure, summer camp, or perhaps keep them for one or two special weeks and you can host the summer camp of your dreams.

• 10 Tips for Traveling with Grandchildren
• Grandma and Grandpa Go Camping
• Grand Travel - speacializing and travel for grandparents

SOURCES:
Grandparents Raising Grandchildren
State Fact Sheets for Grandparents and Other Relatives Raising Children
A Fact Sheet for Grandparents and Other Relatives Raising Children

Take Charge Tips
Sound Sleep

Getting enough sleep is extremely important to good health. A lack of sleep may affect your immune status, moods, or even memory. Although sleep patterns may change with age, there are ways to deal with the changes and enjoy good health. We address some of these issues in this highlight on sleep.

As a first step, find out if you are at risk of sleep disturbances by taking the quiz that asks, "How sleepy are you?"

Next, consider the following actions you can take to improve your sleep.

Eat Healthy - Sleep Well

Several foods and eating habits can cause sleep disturbances. For a good night's sleep:

• Avoid caffeine. It is a stimulant and even small amounts may affect sleep. The effects of caffeine will last several hours so if you do drink caffeinated beverages, drink them early in the day.
• Avoid alcohol. Alcohol may help you get to sleep but it will interfere with deep sleep. Alcohol can cause fragmented sleep, snoring, and sleep apnea.
• Avoid heavy, spicy, high fat meals several hours before bedtime.
• Have a light snack before bed.  Being hungry can interfere with sleep as much as overeating. A handful of crackers and a slice of cheese, or a cup of milk will curb your hunger during the night.
• Restrict beverages before bedtime to avoid the need to get up during the night to use the bathroom.

Be Active - Activate Your Sleep

Physical activity causes a rise in body temperature and is followed by a decrease. A slight decrease in body temperature induces sleep. If you have trouble falling asleep, try to be active in the afternoon and avoid exercise in the evening.

Get Checked - Check Your Sleep IQ

Everyone has unique sleep patterns. There are many factors that may effect your sleep. Find out as much as you can so that you can best address the issues you face. There are many online tools to help you.

Be Smoke Free - Quit Today. Sleep Tonight.

Nicotine is a stimulant and makes it difficult to sleep.  During the night, sleepers experience withdrawl that also disturbs sleep.

Be Positive - Keep Wake and Sleep Times.

Establish a regular bedtime and waketime. Set a relaxing routine to prepare your body for sleeping. The routine helps set your "body clock" and makes sleeping and waking a regular pattern in your day.

Discuss issues with your doctor to resolve them. Chronic sleep disturbances may be a sign of more serious medical problems.