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YOGA

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ALZHEIMERS

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MINDFUL

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PROSTATE HEALTH

Information on the benefits and uses of Yoga.

10 signs to watch for and a mythbusters Alzheimers special.

MUNCHIES

Information about prostate cancer prevention from Mayo Clinic.

Recipes high in antioxidants to clear your mind

W ELLConnect
IS002
SEPTEMBER 2012

Strength & Serenity

A look at the benefits of Yoga for your body and your mind.

Yoga is Sanskrit word that is a commonly known generic term for physical, mental, and spiritual disciplines which originated in ancient India. Yoga has often been labeled trendy or cool and recently has been called a fad. However, Yoga has been around for over 5,000 years and has over 11 million practicing Americans. So what are the benefits of Yoga and why should you give it a try? The claim that yoga will

help the mind, body, and soul is 100% true. MIND & SOUL There really is truth to saying Yoga will make you happy. According to a study from Boston University School of Medicine, doing one hour of Asanas classes focused on learning physical poses, helped posers raise their levels of GABA (low lev-

els are linked to depression) by 27 percent compared to a group that read quietly for one hour. Yoga can also lead to better sleep. Insomniacs that did a set of poses before bed fell asleep 15 minutes faster and slept an hour longer after two months. The
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Yoga has been around for over 5,000 years and has over 11 million practicing Americans.

Strength & Serentity

Sanskrit symbol for Yoga.
>> CONT. FROM PAGE ONE

researchers from Brigham Womens Hospital speculated that the regular practice made it easier for people to switch off. Yoga can also be used to calm the mind, an article on WebMd said using specific meditation techniques associated with yoga can quiet mind chatter, and there are also multiple biochemical responses to yogas antistress benefits. There is a decrease in catecholamines, the hormones produced by adrenal glands in response to stress. Yoga can also lower levels of neurotransmitters such as dopamine, noreponephrine, and epinephrine. Lowering those hormones will create a sense of calm. Yoga also has a positive impact on depression by boosting oxygen levels in the brain. BODY Yoga can be used to sculpt your body too. Yoga is strength training. says Loren Bassett, and instructor at Pure Yoga in New York City and Creator of Bassets Bootcamp, a vigorous and athletic style yoga class. Youre using your body weight to move from posture to posture, and in certain poses, youre lifting every pound of it.

Yoga is strength training

The stretching that results from yoga poses will also release the lactic acid that builds up with muscle use, which can cause stiffness, tension, pain, and fatigue. Yoga will also increase the range of motion and lubrication in the joints. Yoga stretches not only your muscles but all the soft tissues in your body; including ligaments, tendons, and the fascia sheath that surrounds your muscles. No matter your level of yoga you will see results in a very short period of time. One study showed participants had up to 35% increased flexibility in as little as eight weeks. Yoga poses that center around standing can build strength in your hamstrings, quadriceps, and abdominal muscles. You can increase the strength building if you hold them for several long breaths. Yoga also has medical benefits. It was used as a component of a program used to reverse heart disease using only diet and exercise that was created by Dean Ornish, MD. Yoga has been known to lower blood pressure and slow heart rate which can benefit people suffering from high blood pressure, heart disease and stroke.
Sources: WebMd.com & Self.com

M yt h b u st ers
Alzheimers Edition
Drinking out of aluminum cans or cooking in aluminum pots and pans causes Alzheimers disease. FALSE REALITY During the 1960s and 1970s, aluminum emerged as a possible suspect in Alzheimers. This suspicion led to concern about exposure to aluminum through everyday sources such as pots and pans, beverage cans, antacids and antiperspirants. Since then, studies have failed to confirm any role for aluminum in causing Alzheimers. Experts today focus on other areas of research, and few believe that everyday sources of aluminum pose any threat. Only older people can get Alzheimers. FALSE REALITY Alzheimer's can strike people in their 30s, 40s and even 50s. This is called younger-onset Alzheimer's. It is estimated that there are as many as 5.4 million people living with Alzheimers disease in the United States. This includes 5.2 million people age 65 and over and 200,000 people under age 65 with younger-onset Alzheimers disease n t Early Detection Sriogm sAal zn.do rSgy tmopwoamcsh f t Facts and Information from Alz.og, visit www.Alz.org for more information on Alzheimers including an interactive brain tour. Silver dental fillings increase risk of Alzheimer's disease. FALSE REALITY According to the best scientific evidence, there is no relationship between silver dental fillings and Alzheimer's. The concern that there could be a link arose because "silver" fillings are made of a mixture that typically contains about 50 percent mercury, 35 percent silver and 15 percent tin. Mercury is a heavy metal that is known to be toxic to the brain in certain forms. The FDA, the U.S. Public Health Service and the World Health Organization, endorse continued use as safe material for dental restorations. There are treatments available to stop the progression of Alzheimer's disease. FALSE REALITY At this time, there is no treatment to cure, delay or stop the progression of Alzheimer's disease. FDA-approved drugs temporarily slow worsening of symptoms for about 6 to 12 months, on average, for about half of the individuals who take them. out for in yourself, friends, and family.

KNOW the 10 SIGNS

1.

Memory loss that disrupts daily life One of the most common signs of Alzheimers, especially in the early stages, is forgetting

recently learned information. Others include forgetting important dates or events; asking for the same information over and over; relying on memory aides (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own. What's typical? Sometimes forgetting names or appointments, but remembering them later. 2. Challenges in planning or solving problems. Some people may experience changes in their ability to develop and follow a plan or work with numbers. They may have trouble following a familiar recipe or keeping track of monthly bills. They may have difficulty concentrating and take much longer to do things than they did before. What's typical? Making occasional errors when balancing a checkbook. 3. Difficulty completing familiar tasks at home, at work or at leisure. People with Alzheimers often find it hard to complete daily tasks. Sometimes, people may have trouble driving to a familiar location, managing a budget at work or remembering the rules of a favorite game. Whats typical? Occasionally needing help to use the settings on a microwave or to record a television show. 4. Confusion with time or place. People with Alzheimer's can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there. What's typical? Getting confused about the day of the week but figuring it out later. 5. Trouble understanding visual images and spatial relationships. For some people, having vision problems is a sign of Alzheimer's. They may have difficulty reading, judging distance and determining color or contrast. In terms of perception, they may pass a mirror and think someone else is in the room. They may not recognize their own reflection. What's typical? Vision changes related to cataracts. 6. New problems with words in speaking or writing. People with Alzheimer's may have trouble following or joining a conversation. They may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves. They may struggle with vocabulary, have problems finding the right word or call things by the wrong name (e.g., calling a watch a "hand clock"). What's typical? Sometimes having trouble finding the right word. 7. Misplacing things and losing the ability to retrace steps. A person with Alzheimers disease may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. Sometimes, they may accuse others of stealing. This may occur more frequently over time. What's typical? Misplacing things from time to time, such as a pair of glasses or the remote. 8. Decreased or poor judgment. People with Alzheimer's may experience changes in judgment or decision making. For example, they may use poor judgment when dealing with money, giving large amounts to telemarketers. They may pay less attention to grooming or keeping themselves clean. What's typical? Making a bad decision once in a while. 9. Withdrawal from work or social activities. A person with Alzheimer's may start to remove themselves from hobbies, social activities, work projects or sports. They may have trouble keeping up with a favorite sports team or remembering how to complete a favorite hobby. They may also avoid being social because of the changes they have experienced. What's typical? Sometimes feeling weary of work, family and social obligations. 10. Changes in mood and personality. The mood and personalities of people with Alzheimer's can change. They can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, at work, with friends or in places where they are out of their comfort zone. What's typical? Developing very specific ways of doing things and becoming irritable when a routine is disrupted. If you have questions about any of these warning signs, the Alzheimers Association recommends consulting a physician. Early diagnosis provides the best opportunities for treatment, support and future planning. For more information, go to alz.org/10signs or call 800.272.3900.

Munchies for your Mind

a n d yo u r m o u t h

Recipes that will satisfy your mind

Try these recipes from EatingWell.com, they are rich in antioxidants which are natural chemicals found in plants that help protect the body from free radicals, compounds formed naturally in the body that damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimers and cancer.

G r i l l e d E ggpl a nt P a ni ni
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. Rich in: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv ) Ingredients: 2 tablespoons reduced-fat mayonnaise 2 tablespoons chopped fresh basil 2 tablespoons extra-virgin olive oil, divided 8 1/2-inch slices eggplant, (about 1 small) 1/2 teaspoon garlic salt 8 slices whole-grain country bread 8 thin slices fresh mozzarella cheese 1/3 cup sliced jarred roasted red peppers 4 thin slices red onion Directions 1. 2. Preheat grill to medium-high. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread. 3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side. 4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm. Makes 4 servings Nutritional Information (per serving): 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Wheat Berry Black-Bean Chili

This chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal Rich in: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv) Ingredients: 2 tablespoons extra-virgin olive oil 1 large yellow onion, chopped 1 large yellow bell pepper, chopped 5 cloves garlic, minced 2 teaspoons chili powder 1 1/2 teaspoons ground cumin 1 teaspoon dried oregano 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 2 15-ounce cans black beans, rinsed 2 14-ounce cans no-salt-added diced tomatoes, undrained 1-2 canned chipotle peppers in adobo sauce, minced (see Tip) 2 cups vegetable broth 2 teaspoons light brown sugar 2 cups Cooked Wheat Berries, (recipe follows) Juice of 1 lime 1 avocado, diced 1/2 cup chopped fresh cilantro Directions 1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes. 2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro. Makes 6 servings. Nutritional Information (per serving): 386 calories; 11 g fat ( 1 g sat , 7 g mono ); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.

Prostate Cancer Prevention Tips

There's no proven prostate cancer prevention strategy. But you may reduce your risk of prostate cancer by making healthy choices, such as exercising and eating a healthy diet. By Mayo Clinic staff Prostate cancer is the most common cancer diagnosed in men. There's no sure way to prevent prostate cancer. Study results often conflict with each other, and no clear ways to prevent prostate cancer have emerged. Choose a healthy diet There is some evidence that choosing a healthy diet that's low in fat and full of fruits and vegetables may reduce your risk of prostate cancer. Choose a low-fat diet. Foods that contain fats include meats, nuts, oils and dairy products, such as milk and cheese. In studies, men who ate the highest amount of fat each day had an increased risk of prostate cancer. To reduce the amount of fat you eat each day, limit fatty foods or choose low-fat varieties. For instance, reduce the amount of fat you add to foods when cooking, select leaner cuts of meat and choose low-fat or reduced-fat dairy products. The following recommendations can help lead to a low-fat diet. Eat more fat from plants than from animals. For instance, cook with olive oil rather than butter. Sprinkle nuts or seeds on your salad rather than cheese. Increase the amount of fruits and vegetables you eat each day. Increase the amount of fruits and vegetables you eat each day by adding an additional serving of a fruit or vegetable to each meal. Eat fruits and vegetables for snacks. Eat fish. They contain a fatty acid called omega-3 that has been linked to a reduced risk of prostate cancer. Reduce the amount of dairy products you eat each day. Drink green tea. Studies of men who drink green tea or take green tea extract have found a reduced risk of prostate cancer. Try adding soy to your diet. Diets that include tofu have been linked to a reduced risk of prostate cancer. It's thought that the benefit of soy comes from a specific nutrient called isoflavones. Other sources of isoflavones include kidney beans, chickpeas, lentils and peanuts. Maintain a healthy weight Men with a body mass index (BMI) of 30 or higher are considered obese. Being obese increases your risk of prostate cancer. Exercise most days of the week Studies of exercise and prostate cancer risk have mostly shown that men who exercise may have a reduced risk of prostate cancer. Add physical activity to your day by parking your car farther away from where you're going, and try taking the stairs instead of the elevator. Aim for 30 minutes of exercise most days of the week. Talk to your doctor about your risk Some men have an increased risk of prostate cancer. For those with a very high risk of prostate cancer, there may be other options for risk reduction, such as medications. If you think you have a high risk of prostate cancer, discuss it with your doctor.

When to talk to your Doctor

Mayo Clinic specialists recommend a discussion about PSA screening starting at age 40: If your personal or medical history places you at higher risk (strong family history of prostate cancer) If your ethnicity puts you at risk (African ethnicity has the highest risk) If you have a life expectancy of at least 10-15 years (the benefits of screening decrease with age)

WELL#TRENDING
Health Topics that are trending with Tweeters. #GetFit: Top 100 Pharmacy influencers #FOAMed: Free Open Access Medical Education #hcsmca: Healthcare Social Media Chat #TXFM: Mayo Heath Transform Symposium #HITsm: Chat for Health IT TWITTER FOR Alzheimers/Yoga Alzheimers: #talkAlz #AAIC @AlzAssociation @AlzFdn @USAgainstAlzheimers @DementiaToday Vision: #Yoga #Meditation @YogaWorks @YogaGuide @Yoga_Journal @YogaBear

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