Live Well!
NOVEMBER 20, 2014
Health • Fitness • Lifestyle
2014 4 ALZHEIMER’S
Awareness
FISH, FAT & VEGGIES What to eat to improve brain health
UNDER PRESSURE 1 in 3 Americans has high blood pressure. Could it could be shrinking your brain?
6 Al Alzh Alzheimer’s zh h Warning Signs Act F-A-S-T: Stroke Awareness The (Early) Age of Memory Loss Caregiving Advice from Jo-Dee Messina
THINK BEFORE YOU EAT Heritage Victor Valley Medical Group’s Holly Handorf, RN, BSN, offers advice on avoiding foods that may be detrimental to your brain’s health
COMPLAINTS AND CONDITIONS Desert Valley Medical Group describes various everyday complaints and examples of lifelong conditions linked to your brain & nervous system
DEPRESSION IN WOMEN Sandra Delgado, M.D., of Choice Medical Group explains why and how women are twice as likely than men to develop depression
Calm Mind, Healthy Mind Stress is commonplace in modern life, but it’s also damaging to the body and mind. Could cognitive decline be slowed – or prevented – with mindful meditation?
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Open Enrollment Information Meetings
M A R K YO U R C A L E N D E R Please join us for one of the following open enrollment informational meetings: At Desert Valley Senior Wellness Center 19181 Town Center Drive, Apple Valley Inter Valley Health Plan: Nov. 20th 10:00am-11:30am Health Net: Nov. 24th 10:00am-12:00pm
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Inside
Live Well
3 This is your brain on good food 6 Get smart 8 Keep the pressure low 10 Peaceful mind, strong mind 12 Oil’s well 13 Exploring the amazing health benefits of reading 14 The age of memory loss 16 Ask the expert: Food for thought Dr. Fraser Smith 18 Caregivers rock 20 Stroke knowledge is brain power 21 6 Alzheimer’s warning signs 22 Cognitive ability better among the bilingual 23 Complaints and conditions linked to your brain & your nervous system 25 Think before you eat 26 Depression & depression in women
Live Well! Health s Fitness s Lifestyle
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THIS IS YOUR BRAIN ON GOOD FOOD By Bev Bennett CTW Features
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ating fatty fish, vegetables and fruits and avoiding solid fats are strategies to reduce your risk of cardiovascular disease. But could many of the elements of a heart-healthy diet also reduce your risk of cognitive decline, dementia or Alzheimer’s disease? “What we know is a healthy brain is part of a healthy body,” says Connie Diekman. M.Ed. registered dietitian, Director of University Nutrition, Washington University, St. Louis, Mo. Thus far there’s no conclusive evidence that various substances such as omega-3 fatty acids or vitamin E, in humans will make a difference in cognitive function, according to Diekman, past president of the Academy of Nutrition and Dietetics. Even so, researchers are pursuing promising leads in the link between diet and cognitive SEE GOOD FOOD • PAGE 4
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health. Here’s what the experts are looking at.
Does eating a brain-healthy diet reduce a person’s risk of developing Alzheimer’s or dementia?
THE MEDITERRANEAN DIET
OMEGA-3 FATTY ACIDS
This eating plan is based on traditional diets in Mediterranean countries. It emphasizes vegetables, fruit, whole grains, beans, fish and olive oil in place of solid saturated fats. People eat moderate amounts of cheese, yogurt, poultry and eggs; and limited servings of red meat. In a study that looked at more than 10,000 women, those who followed a Mediterraneanstyle diet in their middle years were more likely 15 years later to have no major limitations in their physical functioning and mental health, according to research published in Annals of Internal Medicine. You don’t have to live in a Mediterranean country to embrace the concept, says Diekman, author (with Sam Sotiropoulos) of “The Everything Mediterranean Diet Book” (Adams Media, 2010). “There’s no one Mediterranean diet. The common factor is a lot of plant food and plant fats [not animal fats] as well,” says Diekman. Nutrients in plant foods may be protective of cognitive health, according to Susan Levin, M.S. registered dietitian, director of nutrition education for the Physicians Committee for Responsible Medicine (PCRM), Washington, D.C. “How exactly, we’re not sure. I tend to believe it’s about a pattern of eating,” says Levin, who makes the case that plant foods are rich in nutrients.
Seniors with higher levels of omega-3 fatty acids (and several vitamins) in their blood performed better on mental acuity tests and had less brain shrinkage typical of Alzheimer’s disease, according to research from the Oregon Health and Science University in Portland, Ore., and the Linus Pauling Institute at Oregon State University, Corvallis, Ore. Your body needs omega-3 fatty acids to help build cell
GOOD FOOD FROM PAGE 3
membranes in the brain and to control blood clotting. Fatty fish, including salmon and tuna, are excellent sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids. Health experts recommend you eat at least eight ounces of seafood each week for a variety of nutrients, including omega-3 fatty acids. Plant foods, such as walnuts, flaxseed, kale, spinach, Brussels sprouts and canola
G E A3 M O
oil, supply alpha-linolenic acid (ALA) fatty acids, which your body converts to EPA and DHA (though studies suggest this is a partial conversion). You may ask whether you should opt for plants or fish as your source for omega-3 fatty acids. Many of the studies are based on fish consumption, but you may decide based on your dietary preferences. Levin argues for plant sources. “Nutrients people tend to associate with fish can be found elsewhere. You can bypass toxins,” Levin says. The use of different types of omega-3 fatty acids in research could make it hard for researchers to draw conclusions. “The problem is that studies weren’t consistent in type of omega 3,” says Diekman. Another issue could be that some volunteers had insufficient omega-3 fatty acids in their diets, but increased their intake during experimental trials. “If you do have a decent diet, taking added supplements may not have any [added] effect,” says Mary Sano, Ph.D., Director, Alzheimer’s Disease Research Center, Associate Dean of Clinical Research, Mount Sinai School of Medicine, New York and Director of Research and Development at the James J. Peters Veteran’s Administration SEE GOOD FOOD • PAGE 22
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GET SMART Brain agility exercises could lead to a decrease in cognitive decline
BY BEV BENNETT CTW Features
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f you tackled your income taxes by yourself this year, your brain may thank you for it. Doing mental work that’s challenging, such as filling out tax forms, may be beneficial to your cognitive health, according to Michael Marsiske, Ph.D., associate professor, department of clinical and health psychology, University of Florida, Gainesville. But if you didn’t grab the opportunity, you’ll still find a wide range of options for brain training, from crossword puzzles to specially designed products to research projects that need volunteers. Companies are spending a lot of money to create cognitive exercise programs, according to Marsiske. In addition, health experts are dedicated to finding ways to reduce the risk of cognitive decline. Yet even though there are lots of strategies and theories, scientists aren’t at the point of being able
Thursday, November 20, 2014 to tell people “you should do this, this and this,” says Marsiske, who has been a principal investigator on a long-term study of Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE). However, experts can make some suggestions for what you devote your time and energy to doing, based on current research. Try something challenging and novel, says Jeffrey Toth. Ph.D., associate professor, University of North Carolina, Wilmington. He recommends sustained cognitive activities that take you out of your comfort zone, such as learning a new language or taking up a musical instrument. In fact, doing something you find difficult — and it doesn’t have to be taxes — may have positive effects.
LIVE WELL 2014 “I actually think my non-enjoyment of video games may be helpful. I have to strain and pay attention because I’m not great at them,” Marsiske says. The reverse may be true as well. If your skill becomes easy and habitual, it’s time to try something else, according to experts. Make learning a lifelong habit. “Learn new things. Take on challenging tasks throughout life,” says Toth, a cognitive psychologist, who researches memory, attention and cognitive aging. Still you may wonder about the efficacy of particular braintraining games. A game based on recollection may be beneficial, according to Toth. “I think that’s the type of thing we should think more of,” says Toth, who created Art Dealer, a
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memory enhancement game. Formal training programs may also provide positive results. In Marsiske’s ACTIVE research older adult volunteers who were given mental training sessions reported cognitive improvements for 10 years. Volunteers selected for the training, designed to see whether cognitive trains helps with everyday functions, underwent ten, 60- to 75-minute sessions of memory, reasoning and speedof-processing exercises. The volunteers received memory training, reasoning training and training in speeding up the time they spent in mentally processing information. “ACTIVE challenged with something new and difficult; something that demanded something of people that wasn’t in their current repertoire,” Marsiske says.
Although some people in ACTIVE worked alone, being in a group may offer an advantage, according to the Florida expert. “Some studies showed that small group training was more effective. You have peers who can model,” Marsiske says. © CTW Features
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KEEP THE Pressur One in three Americans has high blood pressure, and with a growing link between high blood pressure and cognitive decline, experts urge caution and prevention BY MATTHEW M. F. MILLER CTW Features
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igh blood pressure is an extremely common ailment of the middle aged. According to the American Heart Association’s 2013 Statistical Fact Sheet, 37.7 percent of men and 34 percent of women ages 45-54 have high blood pressure – a number that increases to 52 percent for both men and women ages 55-64. Its prevalence is dangerous for several health reasons, but according to a new study published by the American Academy of Neurology, those who have high blood pressure in middle age also are more likely to have high blood pressure and, as a result, memory loss in late life. “Our findings bring new insight into the relationship between a history of high blood pressure, blood pressure in > LEARN MORE ABOUT old age, the effects of blood pressure on brain structure and memory and thinking,” said study author Lenore J. Launer, Researchers agree that prevenPh.D., of the National Institute on Aging in Bethesda, Md.. tion is key. The American Heart The study measured the blood pressures of 4,057 middleAssociation says there are eight aged (average age 50) participants who didn’t have dementia main ways people can help and then re-measured and took brain MRIs later in life control blood pressure: (average age 76). Study administrators also gave tests that 1. Eat a healthy, low-sodium diet measured memory and cognitive ability. Those with higher 2. Exercise regularly blood pressure were more likely to have brain lesions and tiny 3. Maintain a healthy weight brain bleeds. People with a history of high blood pressure in 4. Reduce and manage daily middle age who also had a lower diastolic blood pressure (the stress bottom number) in older age were more likely to have smaller 5. Stop smoking and avoid total brain and gray matter volumes. Those same people had secondhand exposure a 10 percent lower memory score on the cognitive tests. 6. Take blood pressure “Older people without a history of high blood pressure but medication as prescribed who currently have high blood pressure are at an increased 7. Limit alcohol consumption risk for brain lesions, suggesting that lowering of blood 8. Exercise caution when using pressure in these participants might be beneficial. On the saunas and hot tubs: if a other hand, older people with a history of high blood pressure doctor tells you to avoid but who currently have lower blood pressure might have more moderate exercise, also avoid hot extensive organ damage and are at risk of brain shrinkage tubs and saunas. and memory and thinking problems,” Launer said. © CTW Features © CTW Features
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PEACEFUL MIND, STRONG MIND Stress is damaging to the body and, according to new research, the mind. Could meditation help in the fight against cognitive decline?
War II may suggest a strategy for brain health as you age. Living with stress could increase your potential for cogeep calm and carry on. nitive decline, according to reThis ubiquitous saysearch from the University of ing dating back to World
BY BEV BENNETT CTW Features
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California, San Diego School of Medicine. By practicing mindful meditation, which is designed to focus your attention on the moment, you may reduce your stress levels.
Thursday, November 20, 2014 Could you also improve your brain health? “Stress seems to be an aggravating factor in cognitive decline,” says Dr. Judy Willis, Santa Barbara, Calif. Mindful meditation could give you more focus and selfcontrol before you react to a stressful situation, according to Dr. Willis, neurologist and media liaison, American Academy of Neurology. You may experience a decrease in blood pressure, an increased ability to respond to stressful situations and an increase in serotonin (a neurotransmitter that helps send signals from one part of the brain to another), according to Willis who lectures on how learning brains work. However, conclusive research has yet to be done linking meditation to neurological fitness, she and others say. Even so, you may benefit from the practice. If you’re like many people you multitask. You talk to your spouse while cooking dinner while listening to the news on television. That doesn’t work, according to Leonard Perlmutter, founder and director of the American Meditation Institute, Averill Park, N.Y. “Adrenalin has to constantly be pumped into the body allowing the mind to go back and forth, back and forth very quickly. This provides the delusion that we’re multitasking,” he says. Unfortunately the constant adrenalin flow depresses the immune system and in addition, diminishes your capacity to remember what you’ve just experienced, according to Perlmutter. Meditation can train your
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> Using Mindful Meditation There’s no expense and no downside to mindful meditation, says Dr. Judy Willis, a neurologist who specializes in applying mind, brain and education research to classroom teaching strategies. But for the greatest advantage, you may want instruction from “someone who’s competent and has experienced mediation,” says Leonard Perlmutter, director of the American Meditation Institute. Once mindfulness skills are part of your life, use the techniques to reduce stress triggers. For example: you can’t find your keys. You’re convinced this is a sign that you’re losing it. “Don’t jump into a downward spiral. Do mindful breathing, visualize. You’ll have a fresh perception,” Dr. Willis says. mind to focus on one point at a critical to train the mind to be People who meditate have over time does appear to intime. one-pointed,” Perlmutter says. greater brain-matter concen- crease the efficacy of the brain,” “For people of any age, espeAnd it seems, the sooner you tration, according to Dr. Willis. she says. cially at the afternoon of life, it’s start the better. “The practice of meditation © CTW Features
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LIVE WELL 2014
OIL’S WELL New research finds that high levels of omega-3 fatty acids in an older person’s red blood cells could lead to a higher brain volume
Thursday, November 20, 2014
> LEARN MORE “It’s very safe to say that the higher the omega-3 in the red cell, the higher omega3 is in the brain,” Harris says. Higher levels of omega-3 levels can be achieved through diet and supplements. Fish oil pills and consumption of oily fish such as salmon and sardines are good ways to boost omega-3 levels in the body. According to James V. Pottala, who also authored and worked on the study, “the results suggest that the effect on brain volume is the equivalent of delaying the normal loss of brain cells that comes with aging by one to two years.”
Subjects who had higher levels of fatty acids in their red blood cells had a higher brain volume, BY and those with higher levels of MAGGIE omega-3s had a greater volume FLYNN in the hippocampus. This part CTW Features of the brain plays a key role in memory. ish oil is one of the most touted It’s important to note that though the ingredients for good brain health, findings showed a correlation beand a new study might provide tween high omegasome clues about how the sub3 levels and stance relates to the health greater brain of one of the human body’s volume, it most mysterious organs. says nothing Dr. William Harris, about the senior author of the study omega-3 levand scientist at Health els of brain Diagnostic Laboratory Inc., tissue. says that while there’s a H o w e v e r, “tremendous” volume of omethere’s no harm ga-3 fatty acids in the brain, the in maintainlevels found in living brain tissue ing high levels of are impossible to measure. That’s omega-3s in the red why the study tested the level of blood cells. Harris says fatty acids in red blood cells, since that that the ideal level of they provide a marker that’s easier EPA and DHA in red blood for researchers to obtain. cells is “an index of over eight The study, which was released percent,” and omega-3 fatty acids in January 2014, studied the levhelp reduce inflammation throughout the els of omega-3 fatty acids EPA and DHA in body from blood vessels to joints. the red blood cells of over 1,000 women. Eight years after In any case, the correlation between omega-3 levels and brain measuring the level of fatty acids in the red blood cells, MRI scans health is a strong one. were used to measure the brain volumes of the subjects, whose © CTW Features average age was 78 at the time of the scanning.
F
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EXPLORING THE AMAZING HEALTH BENEFITS OF READING
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t can be hard for some people to pick up a book when there are so many distractions at the ready. But while books might not be as flashy as the latest must-have gadget, they can provide benefits that might surprise even the most avid readers. In addition to the intellectual benefits of reading, indulging in a good book can also boost physical health. According to Ken Pugh, PhD, president and director of research at Haskins Laboratories, which is devoted to the science of language, when a person is reading “parts of the brain that have evolved for other functions connect in a specific neural circuit for reading, which is very challenging.” pushed beyond its normal abiliBut the benefits of reading the body in numerous ways. Just like muscles in the body, ties, and reading is a great way do not stop there. Reading can the brain benefits when it is to push those limits. help reduce stress, benefitting SEE READING • PAGE 25
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THE AGE O BY MATTHEW M. F. MILLER CTW Features
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orgetfulness is one of the early signs of Alzheimer’s and dementia, but m earlier in life. In fact, new research from UCLA and the Gallup organization finds t education more often complain about memory problems – even when t In a poll of more than 18,000 people about their memories and the lifestyle and with the risk factors had an increased likelihood of self-perceived memory proble “In this study, for the first time, we determined these risk factors may also be i Gary Small, director of the UCLA Longevity Center. Researchers believe that understanding how these risk factors co later in life. “We hope that our findings will raise awareness among resear getting screened and treated for depression and high blood pre and biobehavioral sciences at the UCLA Semel Institute for Ne Twenty percent of those polled had memory complaints, inc memory issues younger people experience might be different th they live and work. Fernando Torres-Gil, a professor at UCLA’s Luskin Schoo Longevity Center, hopes the study will lead to further studies th disease and dementia through prevention. “We’re planning to use these results as a basis for future studie may possibly lower the frequency of memory complaints,” Torres
New research finds that th
risk factors for developing disease and dementia exp problems earlier in life.
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E OF MEMORY LOSS
’s and dementia, but many of the factors that have been linked to the development of these brain diseases could be causing memory problems far
p organization finds that those suffering from high blood pressure or depression, and those who don’t get enough exercise or have low levels of oblems – even when they are young. And the more risk factors a person has, the more likely they are to report memory issues. and the lifestyle and health factors that have been shown to increase the risk of Alzheimer’s disease and dementia, researchers found that those eived memory problems across all age groups. factors may also be indicative of early memory complaints, which are often precursors to more significant memory decline later in life,” says Dr. ter. these risk factors contribute to memory issues early in life could help more people reduce their risk of developing memory-deteriorating diseases
reness among researchers, health care providers and the general public about the importance of lowering these risk factors at any age, such as on and high blood pressure, exercising more and furthering one’s education,” said Dr. Stephen Chen, an associate clinical professor of psychiatry emel Institute for Neuroscience and the first author of the study. mory complaints, including 14 percent of younger adults, 22 percent of middle-aged adults and 26 percent of older adults. They found that the e might be different than those experienced by older individuals, including stress and the multi-tasking, technology-centric environments in which
CLA’s Luskin School of Public Affairs and associate director of UCLA’s to further studies that will help reduce the overall occurrence of Alzheimer’s
basis for future studies to better understand how reducing these risk factors y complaints,” Torres-Gil, says. © CTW Features
s that those with veloping Alzheimer’s ntia experience memory n life.
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BY YULIYA NEMYKINA CTW Features
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person’s brain should last us as long as her or she lives, says Dr. Fraser Smith, coauthor of “Keep Your Brain Young: A Health & Diet Program for your Brain” (Robert Rose, 2014). But, as we age, pollution, an unhealthy diet and other factors can damage cells and blood vessels, can lead to brain shrinkage and even loss of brain mass. Luckily, that doesn’t mean that all is lost. In his second book, Smith, who is assistant dean of naturopathic medicine at the National University of Health Science’s College of Professionals Studies, Lombard, Ill., explores the foods and other lifestyle factors we should adopt if we want our brains to function as long as possible.
Ask the Expert:
FOOD FOR THOUGHT DR. FRASER SMITH
Thursday, November 20, 2014
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One of the issues we all must face as we age is oxidative stress, caused by free-floating electrons often referred to as free radicals. While free radicals occur naturally in our bodies, eating certain foods and living in polluted areas can damage the balance between free radicals and antioxidants, leading to cellular damage. Particularly unfortunate is the stress on mitochondria – the cellular component that produces energy, of which the brain needs a lot. The other concern is minor strokes caused by buildup in miniscule blood vessels that feed the brain. Smith says that, although most people can’t feel the strokes, five years of constant micro-strokes can lead to noticeable issues with mild cognitive impairment, and 10 years of continuing entropy may see the patient with vascular dementia. Combined, brain cell damage and arteriosclerosis can lead to various types of dementia, including Alzheimer’s disease. Here, Dr. Smith digs deeper into the relationship between our brains and what we put into source of essential fatty acids, our bodies: which are good for both your brain and your cardiovascuQ: How long should our lar system. I’m not talking as brains last us? much about using supplements A: Your brain should be able as about eating fish. to work well through your whole Broccoli, cabbage and caulihuman lifespan. We discovered flower all have antioxidant vithat even if you’re 80 years old tamins A and C, but also whisk and have some brain shrinkage, carcinogens and free radicals you should still be functioning out of cells. Vitamin C is also quite well. When you have 80- important for creating certain year olds struggling with daily neurotransmitters. life—that is what an unhealthy Also, it might sound counterpopulation looks like. intuitive, but nuts, especially the right kind like walnuts and Q: What brain-healthy pecans, are a good source of foods are we not amino acids. Walnuts have lots eating enough of? of fats good for cognition and A: Fish oils are a great thing brain health. to have, because they’re a A lot of plants keep your
Page 17 protective once a meal. Most people eat fruits and vegetables three or four times a day, but the kind of diet recommended in the book is closer to 10 or 12.
Q: You seem to advocate a lot of fruits and vegetables. Are vegetarian and vegan diets necessarily healthier? A: You don’t need to be exclusive to these diets, though they should give you lots of servings – provided you don’t just eat noodles and white rice – but you don’t need to be just vegetarian. I like the Mediterranean Diet or the Mayo Clinic Diet, actually, with whole grains, healthy oils, beans, lean meats, starch followed by fruits and vegetables.
Q: Which foods should we avoid?
vascular systems young, but that comes from consistency through the years. It’s not just eating a salad a day, or a couple of apples a few times a week. You need to eat something
A: Deep-fried foods. Not just because of the fat, but because the heating of oils in the deep fryer in the presence of oxygen and light causes a ton of damage to the fats and oxidate the oils, making them less fit to be incorporated into body structures and a source of free radicals. SEE EXPERT • PAGE 24
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BY LISA IANNUCCI CTW Features
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ountry music superstar Jo Dee Messina knows how exhilarating and exhausting it can be to be on tour. The Grammy Award nominee also knows how exhilarating and exhausting it is to be a mother of two young boys. But over the last year, she never
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After country music star Jo Dee Messina’s mother underwent heart surgery, the singer learned the tough road faced by caregivers around the world
Thursday, November 20, 2014
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expected the level of exhaustion she would experience when she became a caretaker to her sick mother who had open-heart surgery. “I’m a jock,” says Messina whose popular songs include “My Give a Damn’s Busted” and “Heads Carolina, Tails California. “I run marathons, weight-train and eat clean, but do you know what happens to your muscles when you sit in a chair for ten months? I ran the San Antonio half-marathon in November 2012. My mother went into the hospital in 2013¬¬ and that made my legs sore, my back sore and I was living in a chair eating crap food. I felt my metabolism slowing down.” Messina is one of 65.7 million caregivers that make up 29 percent of the U.S. adult population providing care to someone who is ill, disabled or aged. “It truly is the sandwich generation,” says Messina, who grew up with her family in Massachusetts. “I would go to the hospital, cut my mother’s food into pieces, wash her body and change her clothes. Then I’d come home to my kids, cut their food into pieces, wash their body and change their clothes.” To manage her mother’s care, Messina said she would think of sports and moving from ‘here’ to ‘there.’ “So I would think about getting her awake, then sitting up and then eating,” she says. “It’s never ending. Mom lives with me now and needs 24 hour care. We finally hired someone to come in and care for her.” Over the past year, Messina watched her mother’s physical abilities deteriorated. This gave her a bigger appreciation for taking care of her own body. “She can’t stand,” says Messina. “I realized that I was going to work out my legs more than anything because that’s what carries you. You can be as strong as you want in your core, but if you’re legs aren’t strong you can’t walk.” It’s been a rollercoaster year for Messina, who also released her latest album, “Me,” thanks to a successful Kickstarter campaign with her fans. Throughout the process, her fans helped Jo Dee surpass her $100,000 goal, making her Kickstarter.com campaign the most successful one to come out of Nashville and at the time of completion, the 15th largest funded music campaign in Kickstarter.com history. Messina debuted in 1996 with the single “Heads Carolina, Tails California”, which was certified gold. Her second album, “I’m Alright”, produced five Top 10 Country hits between 1998 and 1999, and sold more than a million copies. In 1998 she was named Country Music’s Top New Female Vocalist. ¬¬“The fans named the ‘Me’ album and voted for what songs made the record,” says the singer-songwriter who penned all the songs, including the popular “Woman’s Rant,” “I’m Not Dead,” and “Peace Sign.” “It’s very much a part of who I am and what I went through making this record,” she says. Messina says that the process of making “Me” has taught her how to do things differently. “I have no label, so I needed to learn new ways to play in the old system and that’s very challenging,” she says. She released the album on her own newly established label, Dreambound Records. Challenging seems to be the description of Messina’s life lately. She even admits that she has 30 pregnancy pounds to still shuck off her body. “I’m fascinated with the whole process of how this is going to work,” she says. Knowing that it was important to take care of the daughter-mom-singer, Messina hit the pavement running – literally. “I took up running again, I had to take care of me.” She advises others in the caretaker role to surround yourself with people who really care about you. “People can suck the life right out of you,” she says. “You need the support.” © CTW Features
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Thursday, November 20, 2014
STROKE KNOWLEDGE IS BRAIN POWER Understanding the symptoms can save victims from serious damage BY DAWN KLINGENSMITH CTW Features
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stroke requires immediate hospital care, but most Americans don’t recognize the symptoms of this potentially deadly “brain attack” that cuts off the blood flow and oxygen to the brain. This widespread lack of awareness often results in long-term disabilities that could have been prevented. Especially for women, who have 55,000 more strokes each year than men, according to the National Stroke Association (NSA), Centennial, Colo. Nearly 130,000 Americans die from a stroke every year – the leading cause of death in the U.S. Two million brain cells die every minute during a stroke, which is why it’s vital to act quickly on the five most common symptoms, which include sudden confusion or trouble speaking; numbness, weakness or paralysis of the face or appendages, especially on one side; sudden vision impairment; dizziness and loss of balance; and severe headache. Prompt treatment is necessary to save brain tissue after a stroke occurs – the longer treatment delays it increases the risk of permanent brain damage, disability and death.
When the cells die, abilities controlled by that area of the brain, such as speech, movement or memory, are impaired or lost. “Strokes cut off blood and oxygen flow to the brain, and the brain does not tolerate long periods of oxygen deprivation,” says Dr. Shalini Bansil, medical director, Overlook Hospital stroke center, Summit, N.J. Stroke does not afflict just the elderly. Healthy, active individuals in their 20s and To determine if someone is 30s suffer strokes, as well, Bansil says. having a stroke, think F-A-S-T: For the best possible outcome followFace: Can the person smile? ing a stroke, a clot-dissolving medication Does the face droop on one side? called tissue plasminogen activator, or tPA, Arms: Ask the person to raise must be administered within three hours both arms. Does one arm drift of the onset of symptoms. downward? It’s kind of like Drano for the brain– it Speech: Can the person repeat takes away the clogBeyond that three-hour a simple sentence, such as “The window, only hospitals with comprehensky is blue,” without skipping or sive stroke centers can provide advanced slurring words? interventional procedures, such as meTime: If a person has difficulty chanically removing the clot causing the with any of these things, call 911 stroke, to stall or reverse damage to the and get to the nearest stroke brain. (Visit www.stroke.org to locate your center or emergency room FAST. nearest stroke center.) “Someone who is wheeled in unable to walk, speak or see has a shot, with prompt, appropriate treatment, to literally walk takes the average American 12 to 24 hours out of the hospital within two days with no to get to the hospital, which is a disaster.” disabilities,” Bansil says. “Unfortunately, it © CTW Features
> F-A-S-T Acting!
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ALZHEIMER’S WARNING SIGNS BY MATTHEW M. F. MILLER CTW Features
1. MEMORY LOSS Early cognitive decline often is hard to detect and easy to dismiss. One of the first warning signs is forgetting information that was recently learned, or forgetting important dates and information that a person has known for years. Also, be cautious if you or a loved one begins asking the same questions repeatedly, suddenly begins to rely on written or electronic reminders or is confused about time, the passage of time, seasons or dates.
2. TROUBLE COMPLETING TASKS
If you or a loved one experiences any of these changes, it’s time to seek medical attention
Another troubling sign is if someone begins to experience difficulty completing everyday, familiar tasks or sequences, such as making a recipe, playing a game, remembering directions or paying bills. Another cause for concern is a lack of or decreased good personal hygiene.
3. LANGUAGE PROBLEMS Alzheimer’s disease can make it extremely challenging for people to start a conversation or to join a conversation that is already taking place. Other warning signs are forgetting what they were going while speaking, struggling to remember the right word or even using words incorrectly.
4. LOSING AND MISPLACING THINGS Everyone forgets where they put the keys from time to time, but people with Alzheimer’s often put things in unusual places and then experience difficulty retracing their steps. Also, when it begins to happen more frequently the person has the tendency to become defensive and accuse others of stealing the lost item.
5. PERSONALITY CHANGES Alzheimer’s changes a person’s ability to be and feel as the person they and their loved ones know them to be. Behavior changes that should not be taken lightly include confusion, fear, anxiety, suspicion or anger. These changes can be exacerbated when a person is in a new and unfamiliar place, or when a routine is changed.
6. AVOIDANCE OF SOCIAL SITUATIONS Going about everyday life with Alzheimer’s can be a challenge, which is why many people begin to distance themselves from spending time with friends, hobbies, social engagements, volunteer work and after-work activities. Also, some people begin to lose interest in their hobbies and favorite pastimes, such as watching sports, knitting or cooking. © CTW Features
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GOOD FOOD
> THE FAT EFFECT
FROM PAGE 4 Medical Center, Bronx, NY.
VITAMIN E Taking 2, 000 International Units of vitamin E daily (far beyond the daily recommendation of 22.4 IU, which is 15 milligrams, for adults) may slow functional decline in people with mild to moderate Alzheimer’s disease allowing them to do everyday tasks for a longer time, according to a study in the Journal of the American Medical Association. In an experiment, high doses of vitamin E delayed progression of functional decline by about 19 percent a year over a placebo, according to Sano, who was trial co-investigator of the research. In a previous study Sano found that vitamin E slowed the disease progression in patients with moderately severe Alzheimer’s disease. She cautions that in both the studies the benefit was more functional than cognitive. Maret G. Traber Ph.D., co-author on the Oregon study of vitamins and omega-3 fatty acids and mental acuity, suggests exciting potential for vitamin E and cognitive health. Vitamin E, an antioxidant, protects the brain, according to Traber, professor, School of Biological & Population Health Sciences, Linus Pauling Institute, Oregon State University, Corvallis Ore. A vitamin E deficiency in fish leads to deformity or death. “The brain doesn’t form in fish deprived of vitamin E. I think it’s critical for brain formation,” says Traber. (Studying humans
E
Trans fat is on the list of things you should avoid for better health. That could include brain health. The Oregon study, which suggested that eating fatty fish promotes brain health, looked at a number of other nutrients as well. Researchers measured the blood nutrient levels and tested the mental acuity of more than 100 adults with an average age of 87. In addition, 42 participants had MRI scans to measure their brain volume. Those with favorable cognitive scores and brain measurements had high levels of vitamins B, C, D, E and healthy oils most commonly found in fish. The opposite was true for those with higher trans fat levels. (Participants’ age and education levels were also factors in their mental performance scores.) “Trans-fats are the conversion of vegetable oil to a more hydrogenated form, and used largely in junk food,” says Maret Traber, Ph.D., co-author of the study. “There’s something to be said for a really good diet,” she says.
over their long lifespan is difficult according to the researcher.) Unfortunately the majority of American women don’t meet the recommended intake for vitamin E, says Traber, who suggests that taking a multivitamin with vitamin E is sufficient. © CTW Features
Thursday, November 20, 2014
COGNITIVE ABILITY BETTER AMONG THE BILINGUAL
S
eniors who are bilingual and have spoken two or more languages since their youth may have cognitive advantages over adults who have only spoken one language their entire lives. A new study headed by Brian Gold, a neuroscientist at the University of Kentucky College of Medicine, which was published in the journal, Neuroscience, found that bilingualism leads to heightened mental skills. In the study, participants were divided into three groups: bilingual seniors, monolingual seniors and younger adults. Each group was instructed to sort colors and shapes in a series of simple cognitive exercises. The researchers used a brain imaging technique to compare how well the subjects switched between mental tasks. The results indicated there were different patterns of brain activity among the groups when the tasks were being completed. The patterns showed that bilingual seniors were able to switch between tasks and activate their brains in a manner closer to the younger subjects. They didn’t have to expend much effort, and they out-performed their peers who were monolingual. The researchers surmised the bilingual seniors were using their brains more efficiently. Other studies have shown bilingualism pays even more dividends, including improved cognitive function in those suffering from Alzheimer’s disease. A study titled, “Lifelong Bilingualism Maintains SEE BILINGUAL • PAGE 26
Thursday, November 20, 2014
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Complaints and Conditions Linked to Your Brain & Your Nervous System
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he brain and nervous system are highly complex systems. Any problems within them have the potential to affect our ability to function on many levels. Here are some everyday complaints as well as some examples of lifelong conditions. Memory: Problem Remembering Things? Here’s a suggestion. Mentally walk through your home and identify things you see regularly, such as a kitchen cupboard, vase of flowers, and a painting and practice visualizing these features carefully. Now, if your shopping list consists of bread, milk and butter, link each item to one of these features. For example, bread in the letterbox, milk in the vase, and butter on the wall. The next time you visualize walking through your home you’ll recall each item. Panic Attacks Panic disorder occurs when someone has regular, recurring panic attacks for no obvious reason. This happens in about 1 per cent of people in the US, with occasional panic attacks being more common in about 10 per cent of people. Panic disorder is twice as common in women and most people develop it early in life, often in their 20’s. Panic attacks are very frightening to the point where sufferers can believe they are about to die. Migraines: Myth vs Reality Migraines are very common. Many popular beliefs have grown up around why they happen, when they happen and to whom. One in eight people in the US suffer from migraines, which is more than those with diabetes, epilepsy and asthma put together. While the cause may not be clear, the latest research suggests migraines are caused by a genetic abnormality, which may or may not be inherited. Migraines can be completely debilitating. They can affect a person’s work, social life and even their relationships. It’s important for those around sufferers to understand the impact migraines can have.
unprotected, leading to damage of the central nervous system. The extent of this damage depends on the severity of the spina bifida and how high up the spine the problem is. Mental Health Problems Mental health problems affect one in five of us at some point in our lives. But many people are reluctant to bring up the subject, fearing other people’s reactions. There’s a stigma attached to mental illness, based largely on prejudice and poor understanding. It can even be a taboo subject within the circle of family and close friends. Any of us can develop a common mental disorder. One in four adults experience a problem in any one year. In short, it can happen to any of us. Spina Bifida The term spina bifida means ‘split spine’ and is known as a neural tube defect. There are 33 vertebrae in our spine and spina bifida occurs when one or more of these vertebrae do not form properly in the early stage of pregnancy. This can lead to nerves in the spine being uncovered and
Dyslexia The term ‘dyslexia’ comes from the Greek phrase meaning ‘word difficulty’. Although it is used as a general term to describe difficulty in writing, reading and spelling it is important to realize that not all poor readers and spellers are dyslexic. Dyslexia occurs despite normal intelligence and teaching. Up to 10% of the population may suffer from some form of dyslexia and boys are up to three times more likely than girls to develop it. Parkinson’s Every hour, someone in the US is told they have Parkinson’s — which is a degenerative neurological condition, without a cure. Most people, who get Parkinson’s, are aged 50 or over — but younger people can get it too. — Desert Valley Medical Group
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them is in the liver, kidneys and skin. That’s why you need B vitamins, magnesium and FROM PAGE 17 vitamins C an A and lots of others, especially plant comAlso, burnt foods are un- pounds. healthy. There is nothing wrong with grilling in the summer, Q: Is it possible to but too much charcoaled foods help our brains once creates a type of carbohydrate the damage has compound that forms a chemi- started? cal structure known to be a carA: Well, if you have adcinogen. vanced Alzheimer’s, there is Carbohydrates are also bad no magic bullet, but you can for our bodies. Eating some- still keep your diet as healthy thing like a pop tart or white as possible, because if you bread is like drinking a cup of keep a strong blood flow to pure glucose. There’s no fiber the brain, it can have stronand lots of trans fats which ger function. causes your blood sugar to If someone has mild cognisoar. You get a rush of energy, tive impairment, it’s not too but, two hours later, it crashes late to make changes—eating and you can’t concentrate on blueberries, sage and walnuts anything. might cause a little boost in And that’s not even talk- cognition in brain function. ing about the toxins. Since the We used to think we had a 1950s, there have been about certain number of cells and 80 compounds that have been tried to hold on to what we patented and put into use, and had left, but, now, we know not everyone can process them. that even in an older person, The BPA in baby bottles is an the hippocampus can be givexample. ing birth to new brain cells like in a newborn—in healthy Q: How do we get people without advanced these toxins out diabetes, with good circulaof our brain? tion—who are learning new A: The best place to control things.
EXPERT
Blueberry facts Blueberries are often touted for their nutritional benefits. Some of those benefits are well known, while others are more obscure. • Blueberries have the highest antioxidant capacity of all fresh fruit. Antioxidants are responsible for neutralizing free radicals in the body, which can affect aging and contraction of diseases. • Native Americans once called blueberries “star berries” because the blossoms make a star shape.
• Blueberry juice may help alleviate persistent coughs. • Blueberries can help ease digestive issues and prevent constipation. • Many people equate cranberries with urinary tract health, but blueberries are also good at reducing bacteria growth that causes urinary issues. • Some believe that blueberries can help reduce belly fat. • Blueberries contain 14 mg of Vitamin C and 0.8 mg Vitamin E per 1 cup of blueberries. • Blueberries were once used to
Q: Does the preparation of the food matter as much as the ingredients? A: Certainly, it can have implications. For example, if you had a stew with carrots and apples and you stewed it all day, you’ll still have some carotenoids, but they’re light sensitive, so there would be much less. It’s not necessary to eat just raw food—steamed, boiled, sautéed, braised are all great. But, cooking with higher heat, like deep-frying, isn’t great. One minute in a wok is ok, but boiling something for 45 minutes starts to chemically alter the food.
Thursday, November 20, 2014 higher quality, dark chocolate. Processing makes them less potent, so it’s not the M&Ms, it’s the 90 percent stuff from Trader Joe’s.
Q: What is your current favorite brain-healthy food? A: I’m into blueberries these days – I know what they do from a brain vessel and heart protection standpoint, and they’re available year-round.
Q: You also mention a brainhealthy lifestyle includes sunlight. How much do we need?
A: One of the compounds in chocolate reduces some of the inflammation in the arteries and even causes them to dilate a bit and pump more blood into the brain. But, to get these cocoa flavonoids, you need
A: You don’t want to get burned, but not going outside isn’t healthy either—it’s not just about getting vitamin D, but, as sunlight hits the eyes, it goes to the brain and helps establish a natural rhythm—the production of melatonin and cortisol in the brain. Otherwise, sleep irregularities can happen, and that impacts concentration, inflammation, mood takes a nosedive. © CTW Features
make dyes and paints. • America’s favorite muffin is the blueberry muffin. • Maine harvests almost all of the blueberries in the United States. • Blueberries may help prevent damage caused by heart disease, cancer and Alzheimer’s disease. • Blueberries are the official berries of Nova Scotia, Canada. • The anthocyanin found in blueberries can help improve eyesight. • Blueberries are one of the only foods that are naturally blue in color. • The annual harvest of North Ameri-
can blueberries would cover a four lane highway from Chicago to New York if spread out in a single layer. • Blueberries grow on a shrub that belongs to the heath family. • There are approximately 30 different species of blueberries. • Blueberries were not cultivated until the beginning of the 20th century, becoming commercially available in 1916. • The white, powdery substance on blueberries is called “bloom.” Bloom indicates fresh berries. — Metro
Q: So, you seem to have included chocolate on the dessert list of your recipes…
Thursday, November 20, 2014
READING FROM PAGE 13 A 2009 University of Sussex study found that turning to a good book can be an effective relaxation strategy when things become too stressful. Reading fiction can stimulate the imagination and distract a person from the stressors in everyday life. Choosing a humorous or uplifting story can boost mood and help people relax, particularly when reading before bedtime. Reading also can help men and women get a better night’s rest. People who are accustomed to reading books before going to bed actually train their mind and body for relaxation. Picking up a book can send signals that it is time to settle down and get ready for sleep. Health experts often recommend developing a sleep routine to people who struggle to fall asleep at night, and reading for 30 minutes before bed each night can be an integral part of such routines. Research has shown that reading and engaging the brain in other ways, such as through intellectual games and puzzles, can stave off dementia. These activities stimulate the cells in the brain to grow and connect, increasing the power of brain tissue. According to the Alzheimer’s Association, keeping the mind active through reading can strengthen connections between brain cells and build up brain cell reserves. Mental activity might even generate new brain cells. All of these factors can reduce the risk of Alzheimer’s disease and dementia. According to a paper from researchers at Carnegie Mellon University, reading can stimulate the brain to produce more white matter. White matter works together with gray matter and is responsible for sending sensory and motor stimuli to the central nervous system to stimulate a response. Healthy white matter keeps the central nervous system working effectively and may reduce risk of learning disabilities as well as impaired motor functions. The educational benefits of reading are widely known. But reading also provides a host of other benefits. — Metro
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Think Before You Eat W
Gluten Gluten-free is all the rage right now but there is actual scientific proof to back it up. Gluten is a protein found in wheat and wheat containing products such as breads, pastas, cakes, and pastries. Gluten has been shown to cause wide-spread inflammation in the body. This inflammation HOLLY can also happen in HANDORF Over Processed Foods the brain. When there Many over processed is inflammation presfoods contain chemient in the brain, neucals that are not meant ral pathways (the way for human consumpthoughts and actions tion, and yet we are are transmitted in the consuming them. These brain) get disrupted. chemicals travel through our blood “Feel good” chemicals like serotonin stream and into our brains. Although and endorphins are not as readily abthe FDA has deemed these chemicals sorbed and used by the brain when inas safe in small doses, some of these flammation is present. This can lead to chemicals may actually be neurotoxic feeling down, depressed, or hopeless. (poisonous to the brain) in large quanti- Combat inflammation in the brain by ties. It is best to avoid products contain- avoiding or limiting wheat and wheat ing chemicals. If you cannot pronounce products. Try whole grains such as it, do not eat it. quinoa, amaranth, and buckwheat. For more information on how gluten Sugar and Other Sweeteners can affect your brain, check out “Grain Put down the candy bar. Although Brain” by Dr. David Perlmutter. the brain needs glucose to function, too much refined sugar in the brain may So, the next time you sit down for a block neural pathways which can lead meal or snack, think before you eat. to “foggy thinking” or forgetfulness. An Will this food not only nourish my excess amount of glucose (sugar) in the body but my mind as well? Stick with brain has also been linked to Alzheim- real, unprocessed foods such as green er’s, which is now being called type 3 dia- leafy veggies, fresh fruit, and lean probetes in some circles. Skip refined white teins. You may notice you suddenly sugar in all its forms including sugar in have more energy, a positive outlook, the raw, powdered sugar, brown sugar, and crystal clear thinking. honey, and agave. Avoid high fructose corn syrup as this is sugar at its most By Holly Handorf, RN, BSN refined state. Opt instead for sugar in its Health Education natural state such as fruit or dairy. Heritage Victor Valley Medical Group e all know about the affects food can have on our bodies but what about our brains? New research points to nutrition as a key component of brain health. The recent rise in dementia and Alzheimer’s cases may actually be proof of this fact. So, what foods have the most detrimental impact on brain health?
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BILINGUAL FROM PAGE 22 Neural Efficiency for Cognitive Control in Aging,” found that even though seniors who spoke dual languages had more brain atrophy due to Alzheimer’s, they were still able to function better than individuals with lower levels of atrophy who spoke one language. Researchers believe that being bilingual strengthens the brain’s capacity for doing work, even if it is working at a deficit. The jury is still out as to whether learning a second language or moving to a foreign country as an adult can provide the same level of cognitive advantage as being bilingual from childhood. However, learning a new language can help keep the brain sharp. Many experts now believe learning a second language is no harder when you’re getting on in years than when you’re a child. There are different methods to learning a new language: • foreign language tapes • grammar/vocabulary books from a child’s foreign language class • a foreign language tutor • vocabulary index cards • moving to a foreign country and learning through immersion Bilingual seniors have distinct cognitive advantages over other people who are monolingual. Urging children to learn a new language or learning as an adult can have profound effects on mental abilities. — Metro
Thursday, November 20, 2014
Depression & Depression in Women BY SANDRA DELGADO, M.D.
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omen are twice as likely to develop depression than men. In fact, 10% to 25% of women will experience an episode of major depression at some time in their lives. How does depression differ in Women and Men? Why is Depression More • Depression in women Common in Women? may occur earlier, last lonRates of depression are ger, be more likely to recur, be similar in girls and boys before more likely to be associated adolescence. However, with the with stressful life events, and onset of puberty, a female’s risk be more sensitive to seasonal of developing depression in- changes. creases dramatically, to twice • Women are more likely to that of males. experience guilty feelings and Experts believe that wom- attempt suicide, although they en may be more prone to de- are successful less often than pression because of changes men. in hormone levels that occur • Depression in women is throughout a woman’s life such more likely to be associated as during puberty, pregnancy with anxiety disorders, espeand menopause, as well as after cially panic and phobic sympgiving birth, having a hysterec- toms, and eating disorders. tomy, or experiencing a mis• Depressed women are less carriage. In addition, the hor- likely to abuse alcohol and othmone fluctuations that occur er drugs. with each month’s menstrual cycle increase the risk for pre- Perimenopause and menstrual syndrome, or PMS, Menopause and Depression and premenstrual dysphoric Perimenopause is the stage disorder, or PMDD. of a woman’s reproductive life Several other factors that that begins 8 to 10 years beare unique to women may con- fore menopause. During this tribute to their higher rates of time the ovaries gradually bedepression. These include re- gin to produce less estrogen. productive, genetic or other bi- Perimenopause lasts up until ological factors, interpersonal menopause, the point when factors, and certain psycholog- the ovaries stop releasing eggs. ical and personality character- In the last one to two years of istics. In addition, for women perimenopause, the decrease trying to balance a home and in estrogen accelerates. At this a career, stresses continue to stage, many women experience pile up. menopause symptoms.
Dr. Delgado is part of the team of exclusive caring physicians of Choice Medical Group / Choice Physicians Network and has been providing comprehensive medical care to the residents of the High Desert since 2003. Her office is located at 18522 US Hwy 18 Suite, 208 Apple Valley, California. She can be reached at (760) 242 - 9262. Dr. Delgado is bilingual, English and Spanish. To schedule an appointment with Dr. Delgado call (760) 242 - 9262. For more information on becoming a member contact Member Services at Choice Medical Group at (760) 242 - 7777, Ext. 224, email info@ choicemg.com or visit us at www.ChoiceMG.com.
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Thursday, November 20, 2014
NOW
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Thursday, November 20, 2014
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