Tips to keep your brain healthy as you age

Mon, 07 Jun 2021 14:25:36 +0000

Worldwide, 50 million people are living with Alzheimer's, which is the most common cause of dementia, a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. It is not a normal part of aging and there currently is no cure. However, there is a lot of research showing we can reduce our risk of developing dementia simply by living a heart-healthy lifestyle, even if we have a family history of dementia or currently have mild cognitive impairment. That means a minimum of 150 minutes per week of activity, a whole food focused diet aiming for at least five servings of fruits and vegetables daily, avoiding toxic foods like processed grains, added sugars, sodium, and saturated fats, avoiding or quitting smoking, and curbing alcohol use as much as possible.

Exercise regularly

Make physical activity part of your daily routine, whether it’s going for a walk between meetings or when you go out to grab your mail or participating in other types of activity. Can you find 20 minutes in your day to dedicate to your current and future wellbeing? We think you can! Take advantage of the above information about walking and implement it in your day to day.

Focus on nutrition

Increase the amount of whole foods you are eating. Replace processed foods with vegetables, fruits, healthy fats, and whole grains. You don’t have to think of it as a diet or restricting yourself from eating certain foods. Instead, when you are preparing your breakfast, lunch, or dinner, find creative ways to add in an extra vegetable or other type of whole food. Challenge yourself and members of your family or friends to see who can eat the most whole foods in a week. It also helps to take a look at the ingredients list on the foods you are buying. Aim to buy foods with the shortest ingredient lists and definitely those that don’t have any added sugar!

Maintain fulfilling relationships

Create and maintain fulfilling relationships. Don’t depend on one person to meet all of your emotional needs. Find people you share interests with and can be authentically yourself around, meaning you don’t have to pretend to like things or act a certain way when you are around these people. Focus on the way your friendships feel, not the way they look. If you are introverted or shy, it can feel uncomfortable to put yourself out there socially. Luckily, the key to connecting with other people is by showing interest in them, so listen intently and ask engaging questions. Try volunteering, taking a class, or joining a club to meet people with similar interests.

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Insight Monthly: February 2021 Newsletter

Mon, 01 Feb 2021 17:57:00 +0000

Happy February. We hope that you had a great first month of 2021.

A little COVID-19 update: cases and deaths hit an all-time high in Hillsborough County in the month of January. This is not a stat to be proud of, but it looks like the number of new cases by day is decreasing steadily so that's a good sign. Vaccine rollout has begun and many of our 65+ patients have received their first vaccination, which is something to celebrate! We don't have any updated information on when the next group of people will begin to be inoculated. If you are 65+ or have an underlying medical condition that puts you at high risk for severe COVID-19 and you have NOT been vaccinated yet, please continue to request a vaccination via the State of Florida/Hillsborough County. If you have any questions, please reach out to us.

We are monitoring the recent mutations and variants of the virus, with the U.K. variant becoming increasingly prevalent in the U.S. This variant is much more contagious and therefore more deadly than the main variant that has thus far been spreading in the U.S. Please continue social distancing and wearing your mask, even if you are fully vaccinated, it's important that we do our part to keep those around us safe.

Take care and call us if you need anything.

Our gut microbiota: a key player in optimal health

The roughly 38 trillion bacteria that dwell deep within your intestines perform many important tasks. Within those trillions of gut bacteria are about 1,000 different species, represented by some 5,000 distinct bacterial strains. Collectively known as the gut microbiota, these microbes help digest food (like fiber!), metabolize medications, and protect you from infectious organisms.

In many ways, your gut microbiota — which weighs about half a pound in total — functions somewhat like a distinct organ in your body. Just as you have a unique genome, you also have a unique gut microbiome, consisting of some eight million genes that control your microbiota. Science has begun to look more closely at how this enormous system of organisms influences—and even improves—health conditions, from heart disease to arthritis to cancer.

Since the gut microbiota is so complex, it is difficult to pinpoint certain bacteria as the most beneficial. The main factors that affect your personal microbial mix are age, diet, environment, genes, and medications. Here are three actions you can take to improve your gut health:

Eat more fermented foods: Try including more naturally fermented foods in your diet, such as sauerkraut, pickles, miso, kombucha, and kefir. Fermented foods contain healthy bacteria, mainly Lactobacilli, and can reduce the amount of disease-causing species in the gut.
Eat a diverse range of whole foods: This can lead to a diverse microbiome, which is an indicator of good gut health. In particular, legumes, beans and fruit contain lots of fiber and can promote the growth of healthy Bifidobacteria.
Take antibiotics only when necessary: Antibiotics kill many bad and good bacteria in the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

Vitamins and supplements

Studies suggest that there is no substitute for a well-balanced diet, the ideal source of the vitamins and minerals we need. Our bodies prefer naturally occurring sources of vitamins and minerals and absorb these better. Commercially available vitamins, minerals, herbs, etc. are often lumped together as unregulated “supplements", which the FDA does not review and with which we may often worsen rather than improve our health.

Most people who eat a healthy, well balanced diet may derive little benefit from taking additional vitamins or supplements. In certain situations, targeted supplementation can be very beneficial. If you have any questions about the vitamins and supplements you are currently taking or are wondering if you may benefit from targeted supplementation, Dr. Nussbaum is happy to help! Please schedule an appointment to discuss this by calling the office or visiting our website.

Doc's corner:

Everyone please be smart and safe amongst others on Superbowl Sunday. One of my fav's - Baked Zucchini Fries are a healthy game time snack to enjoy. Slice your zucchini lengthwise, blot them dry, dip them in scrambled egg wash, roll in grated parmesan seasoned with cracked pepper and oregano. Air Fry or Bake at 425F and serve promptly with your fav dip. Enjoy the game!

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