Doctor’s Senior Exercise & Health Newsletter

June 1, 2004

Issue Vol. 4 No. 6

In This Newsletter
Introduction
Healthfully yours
Health Hints

Introduction***

The Doctor’s Senior Exercise & Health Newsletter is written monthly, solely for information to help seniors, baby boomers and anyone who may have an interest in staying healthy, living a vigorous, active lifestyle and combating the aging process. It does not constitute the practice of medicine and is not meant to prescribe treatments. It is offered strictly as an educational aid. Any medical problems you may have, we recommend that you seek the help of your physician or other healthcare professional. Discussing your intentions with your doctor is always the proper procedure. The newsletter also includes know-how in the form of useful tips and links to more extensive material on the Internet. You may wish to share this newsletter by sending a copy to a friend, neighbor or relative and suggesting they subscribe to it.

This newsletter is scanned for viruses and is virus-free before it is sent to recipients!

Website: http://www.doctorsexercise.com

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E-Mail address: newsletter@doctorsexercise.com

Healthfully Yours***

Brain Power!

Maintaining brainpower is a goal we all hope to achieve. It seems that more and more of late we hear and see individuals that succumb to dementia, Alzheimer’s or Parkinson’s disease. The brain is a wondrous organ. It is programmed from the time we were in the womb, much depending on our Mothers’ diet. From the day we are born, and as we age, the die is cast.

As we approach our senior years and from the age of 50 on, the importance of maintaining our brainpower becomes more and more a vital necessity. Consider the brain as much a muscle as our biceps or any other muscle in the body. If you don’t use it, you lose it. The bottom line is that you have to feed it and exercise it.

Feeding the brain requires the proper foods. Foods that are high in antioxidants are of the utmost importance. These antioxidants are the delivery agents delivering oxygen and glucose to the brain. It is the foods high in antioxidants that counteract the free radicals interfering with the brains neurotransmitters, the messengers that send the signals to every part of the body. Without these signals we don’t move, speak, see or hear. These messengers are chemical in nature and are derived from the food we eat.

In addition to the antioxidants, the body needs fats (lipids) and proteins. The fats feed the insulating sheath (myelin) of the neurons (nerves), which in itself is made up of lipids. That is why a complete low-fat diet can interfere with the brains cognitive powers. The omega-3 and omega-6 oils are of extreme importance. These oils feed the nerve membranes, without which the nerve cannot function. We will discuss the proper foods in the Health Hints below.

The importance of exercise for the brain is as much important as exercise for the entire body. To maintain a physically fit body requires dedication to an exercise program on a daily basis. The brain as well requires the same dedication to an exercise program on a daily basis. Actually, one works hand in glove with other. In other words, you need a healthy body to maintain a healthy brain, and vice versa. Read about how to achieve this balance in the Health Hints below.

Health Hints***

Foods that will feed the brain as well as the body because of their antioxidant and good fat content are:

1. Green leafy vegetables such as spinach and broccoli. The deeper the color the better.
2. Fatty fish, such as salmon, mackerel, bluefish and sardines high in protein and omega-3 oils.
3. Whole grains that are not processed, such brown rice, cereals and wheat germ that are excellent sources of vitamin E, a powerful antioxidant.
4. Nuts such as walnuts, peanuts, almonds and cashews. Do not overdo eating nuts and restrict them to a handful a day.
5. Beans and legumes of all types are excellent sources of protein.
6. All kinds of berries, blueberries, raspberries, blackberries, strawberries being at the top of the list.
7. To provide the omega-3 and omega-6, use only good oils such as olive oil and canola oil. In addition you can add ground flaxseed to these oils.

We do have a tendency to eat the wrong kinds of fat. Stay away from trans fats. These are the fats that will not only clog your arteries, but your brains arteries as well. As in anything else one should use moderation in what we eat. This holds true, especially if the individual is overweight. In these days with the prevalence of obesity, it becomes mandatory that you monitor the amount and types of food you eat. Weight loss is of the utmost importance because being over weight will have an impact on the cognitive powers of the brain. After looking to the food we eat, we need to start a program or programs for exercising the brain. 

1. Read newspapers, books, magazines and whatever you can lay your hands on.
2. Watch less television and listen to more radio.
3. Do crossword puzzles and anagrams.
4. Start a study program such as learning a new language.
5. Take tours of museums and study their contents.
6. Learn to play chess or bridge.
7. Join a class for painting, woodworking or ceramics.
8. Do volunteer work where you have to interact with other people.
9. Do needle work or knitting.
10. Do gardening and learn about various plants.
11. Join a community center that will have you meet other people who probably have the same interests as you do.
12. If you are not computer savvy, you should be. It is estimated that at least 50% of households in the United States. In 2205 it is expected to be 75%. Acquiring the necessary basic skills is not difficult. There are many resources that an individual can use and some of these are free, or relatively inexpensive. Community centers usually present computer classes, as do community colleges. Large computer stores may have just the class for you. Libraries too generally offer computer-learning classes. If you have a friend or relative with a computer, they can help you to go online and find a basic computer tutorial course. Such a site is www.freeskills.com. They offer some free tutorial courses. 
13. If you are a couch potato, start an exercise program NOW. It is never too late. If you are not one to go to a gym, by all means exercise at home. I do. You may wish to check my exercise program at www.doctorsexercise.com. It is the Doctor’s Senior Exercise program. It requires only 15 to 20 minutes daily, without the use of any gadgets or equipment.

Healthfully yours,

Doc Cane