A recent study shows positive support from your spouse, partner, or close family member can reduce your risk of dementia. Maybe even up to 17 percent.

Dementia is both well-known and puzzling. It can be caused when the brain is damaged by Alzheimer’s disease or by a series of strokes.

The symptoms start off minor, but they can become severe and wreak havoc on your daily life.

Most dementia cannot be cured. But treatments, such as advice, support, therapy, and activities provide a better quality of life.

While a healthy marriage probably won’t prevent dementia, it can help. Specifically, relationships that are reliable, approachable, and understanding are what reduces your risk.

And a relationship that’s all those things (and more) starts with communicating, better.

Don’t click back to Facebook just yet! Because, whether you’ve been married for 5, 15, or 30 years, the way you communicate with your spouse can always be improved. Here are a few tips you can try today.

Listen…over and over again

Do you feel bored when your husband gives you a play-by-play of his golf game that day? Or when your wife goes on (and on) about a project she’s tackling at work?

You might know all the details–or think it’s the same old story in a different package–but showing interest in your partner’s day is a way of getting closer. While it might not (directly) benefit you, it does help your spouse.

You’re sharing time, space, and love. Even if you know the answer, ask questions to further the conversation or clarify a specific detail. “Wait. Could you show me the new technique you used?”

If you need to interrupt, ask permission first, “Sorry. Can I ask you a question about your client real quick?”

Even a simple task like creating a grocery list together can strengthen your communication and produce feelings of well-being.

Try mirroring

If you feel a disagreement coming on, apply the “mirroring” technique.

Listen to your partner’s side of the argument. Then, start with the words, “So what I think I hear you say is….”. Repeat what the other person said (or what you heard in your own words).

Often what you heard is not what was meant–especially in text.

Mirroring lets the speaker know if you heard them correctly or if they didn’t communicate their meaning with clarity. If it was wrong, give them an opportunity to re-explain. You can learn more about mirroring here. But, don’t overuse this technique as it can be disruptive and tiring.

Speak with their love language

Gary Chapman came up with the idea that men and women have five love languages: affirmation, receiving gifts, quality time, acts of service, and physical touch. It’s important to know which language speaks to you and your partner.

Not sure what yours is? Pour a glass of wine (or a cup of tea) for you and your spouse. Then, you can both take the test here.

Not feeling so sharp this week? Read our tips on how to boost your memory in this blog post.

Few organs in the human body are as vital as your heart. Weighing an average of 11 ounces, the heart transports oxygen, provides your body with nutrients, and removes toxins.

But what about your heart’s function in the bedroom?

You’re familiar with the deep sound, la dub, la dub, as anticipation builds up. And the hard pounding in your chest as it gets hot and heavy under the sheets.

But did you know cardiovascular health can affect your ability to perform?

One study says men with multiple risk factors for heart disease may be more likely to develop erectile dysfunction.

The researchers focused on seven risk factors for heart disease: high blood pressure, elevated cholesterol, obesity, poor diet, and smoking. You can read more about the study here.

So the good news is you can take steps to reduce the risk of erectile dysfunction (like you can reduce the risk of heart disease).

Here are a few ways to enjoy a healthy heart and sex life:

Exercise and eat a heart-healthy diet

It’s no exaggeration to say healthy eating and exercise is important for your heart. Just look at these numbers:

• In 2013, a study reported a 21% reduction in coronary heart disease (CHD) events in men due to higher levels of physical activity.
• American Heart Association (AHA) reported that active people with high blood pressure, cholesterol levels, and heart disease are less likely to die prematurely than inactive people with the same conditions.
• Statistics show that 21% of chronic heart disease is attributable to a BMI above 21.

Ready to get moving? Check with your doctor first. But the AHA recommends moderate to vigorous physical activity 3 to 4 times per week.

When it comes to the kitchen, control your portion size, eat more vegetables and fruits, choose whole grains, and limit unhealthy fat.

Reduce your alcohol intake and smoking

We get it. You’ve been drinking or smoking since you came of age (or at least your parents thought it was your first beer). But, there comes a time in every man’s life where “in moderation” is no longer an option.

Or as C.S. Lewis put it, “You are never too old to set another goal or to dream a new dream.”

Want to spice things up in the bed? Set a new goal to reduce (or cut out) alcohol and smoking. Take small steps at first, like only drinking one glass of wine in the evenings. Then gradually trim from there.

Watch your numbers

Too many people wait until they visit their healthcare provider to check their cholesterol, blood pressure, and sugar levels. But early detection is what you can save your (sex) life.

Here are a few apps to help you keep track of your numbers daily.

• Instant Heart Rate+ for iPhone or Android measures your pulse using your smartphone camera.
• Blood Pressure Companion for iPhone measures your blood pressure and heart rate while helping you analyze progress over time.
• Blood Glucose Tracker for Android helps you log and analyze your blood glucose levels and track blood sugars.

Find a healthcare specialist

There’s tons of advice, articles, and guidance out there to help you improve your heart health and sex life on your own. But working with a healthcare provider who specializes in hormone therapy is the safest and most effective way to get back on track.

By combining your health history, lifestyle, lab work, and personal goals, you get a customized treatment plan that returns your body to its natural functions. Here’s more detailed information about customized therapy plans.

But don’t hesitate to call us today to schedule an in-person consultation. We’ll review your options and talk to you more about how hormone replacement therapy can help your desire and ability for sex improve.

What’s your biggest concern when it comes to aging?

Affordable health care?
Physical health?
Retirement plans?
How about memory loss?

For 35% of older Americans, memory loss is a top concern of aging. And 38% of professionals agree.

Do you ever….

Talk to a friend about a book you’re reading but forget the name of the main character?

Start driving to the store, but halfway there you can’t remember where you’re going?

Miss appointments, frequently lose your glasses, or forget the steps to your favorite pot roast recipe?

These lapses in memory are frustrating, but most of the time, they aren’t a concern for more serious problems, like mild cognitive impairment or dementia.

And even if you’re healthy, it’s okay to experience forgetfulness as you age.

However, there are steps you can take to prevent cognitive decline and increase your chances of maintaining a healthy memory.

First, consider a health screening. An article in the BMJ recommends a memory screen if:

You’re 65 or older

Have been diagnosed with an illness (for example, diabetes, Parkinson’s disease, or stroke disease) which increases the possibility of dementia

Or have a family history of dementia

Then, read below for easy (we promise) steps you can take to be sharp as a tack.

Here’s a tip: Jot down notes on everything you learn—and want to try—in this post. Putting pen to paper boosts your memory and the ability to retain concepts.

Get healthy

If you’re one of our regular readers, you’ve noticed we talk about healthy choices often.

But that’s because it works. In 2015, the Boston University School of Medicine found more evidence that exercise is beneficial for brain and cognition.

People who eat right, exercise regularly, and break bad habits live their life with more vitality and strength. And we’re not talking about bodybuilders or marathon runners. These are average Joes and Janes who make small choices that reap big results.

For example, they don’t smoke and limit their alcohol intake. And they engage in moderate to intense exercise for 20 to 30 minutes each day.

Here’s a blog post we wrote with a few suggestions of exercises you can do at home.

They also eat vegetables and lean meats instead of burgers with fries.

Can you treat yourself occasionally? Sure!

But, those occasions are exactly that—a treat. If you want to feel more confident both mentally and physically, then start today with making healthy decisions. Foods that increase memory include avocados, blueberries, broccoli, salmon, walnuts, and—wait for it—dark chocolate.

Socialize (offline)

Socializing can also boost your memory. In fact, a study in California reported older women who maintained large social networks reduced their risk of dementia and delayed or prevented cognitive impairment.

A large social network could be three to five close friends or 15 to 20 acquaintances.

When you engage socially, you have to process what other people say and then think about how to respond. This activity stimulates your brain.

Not sure how to escape the hermit life and get social? Make a list of activities you enjoy. Like reading, walking, or cooking. Find groups or classes on Facebook or Meetup that do what you love. Or start your own!

Reduce Stress

Whether you’re 25 or 55, stress puts a strain on your brain—or in more technical terms, it increases the stress hormone cortisol and affects brain function.

Studies show when you’re stressed, electrical signals in the brain associated with factual memories weaken. And areas of the brain related to emotions strengthen.

That’s why you not only forget your keys but cry about it too.

So, how do you reduce stress? Easy.

Exercise

Eat foods that are antioxidant rich—like fruits, veggies, green tea, and dark chocolate

Meditate each morning. Here’s a guide for beginners.

Notice a common theme here?

It’s time to ask yourself what’s more important. Spending hours in front of the TV snacking? Or having a strong memory and sharp mind?

We understand breaking habits and creating new ones is hard—especially as you age. But if you can overcome it, you’ll feel more confident in your interactions with other people.

Need help getting started? Give us a call. We’ll assess your health and help you create a plan to get your mind back on track.

The effects of menopause never seem to end.

And while you knew about the hot flashes, the nights of restlessness, and even the mood swings, maybe you weren’t expecting the other 30 plus symptoms of aging as a woman.

Maybe your mom or grandmother forgot to mention migraines and hair loss. Or, you’re the only one in the family who got lucky enough to experience itchy, crawling skin.

Of course, even then, you’re not alone. Women have been conquering menopause for much longer than men have been conquering the world.

But, if you feel a little left in the dark about what’s to come, here’s some quick information about three symptoms of menopause our patients often don’t expect.

Dizziness

Your legs feel like overcooked pasta noodles–weak and unsteady. Your head is foggy, you can’t walk in a straight line, and your vision is blurry. Sound familiar?

Dizziness, while unexpected, is not an uncommon symptom of perimenopause and menopause. The episodes may only last a few seconds, but the sudden feelings of whirling and twirling can ruin your whole day. In fact, many women suffer from this symptom so frequently that they avoid leaving the house altogether.

The cause for dizziness or lightheadedness during menopause is often hormone fluctuations. For example, estrogen affects the nerves, and when your body isn’t producing enough estrogen, you can feel “frayed” at the edges. Plus, if the amount of estrogen supplied to the brain has decreased; you can feel dizzy or lightheaded.

But, hot flashes, migraines, fatigue, anxiety disorders, dehydrations, low blood sugar, and heart problems are also common causes. If you’re experiencing dizziness, tingling sensations, or clumsiness, first visit your doctor to rule out more serious conditions.

Lifestyle changes can help, but to treat the root cause, you may want to consider a hormone replacement therapy plan. In the meantime, a few changes you can make include staying hydrated and eating 5 to 6 meals per day to control your blood sugar levels.

Avoid standing up too quickly, and if you feel dizzy, sit down and breathe deeply and slowly. If you’re tired, try walking around the block instead of sitting in front of the TV or drinking another cup of coffee.

Cold Flashes

Hot flashes are one of the most common symptoms of menopause. But, many women don’t know that you may also experience cold flashes.

A cold flash is a sudden feeling of intense cold, usually along with shivers. Despite several blankets and a hot toddy, you may feel like you’ll never be warm again. But, it’s all in your head–or brain at least.

Your brain monitors and regulates the body’s temperature. And when something, like menopause or a decrease in estrogen, throws it off balance, chemicals will travel through the bloodstream causing the brain to raise the normal temperature set point. To help your body’s temperature rise, you may feel cold or shiver.

A cold flash can last a few minutes or a few hours. And, sometimes, it may be followed by a hot flash—lovely, right?

Regular exercise, hormone replacement therapy, and phytoestrogenic foods (soybean and flaxseed) can help you manage these symptoms.

Dry Mouth

Are you constantly reaching for your water bottle? Feel like your throat is drier than your daughter’s turkey at last Thanksgiving (it was a valiant effort though)?

Dry mouth and a lack of saliva are two other unexpected, and unwanted, symptoms of menopause. And, no surprise, it’s linked to a drop in estrogen and progesterone. The fluctuating levels of these hormones affect your salivary glands, leaving your mouth feeling dry and sticky.

Saliva is a natural cleansing agent. It controls bacteria and protects your teeth against plaque buildup. So, when you don’t have enough saliva, bacteria thrive. Along with dry mouth, you may also experience bad breath and your risk for tooth decay and other mouth infections increases.

As always, check with your doctor first. Then, try cutting back on caffeine, taking care of your mouth, and consider investing in a humidifier. Of course, this is only the tip of the menopause iceberg. You may experience a range of symptoms or no symptoms of all.

If you’re in perimenopause or menopause and something doesn’t seem right, book a private consultation and we will help guide you through this stage in your life with a little grace and peace.

When’s the last time you set a goal and met it?

That you made a promise and kept it?

Or, that you set a resolution and saw it all the way to day 365?

Let’s admit it. Resolutions are hard to keep. In fact, 42.4 percent of Americans never succeed at their resolutions each year.

So why try? Well, what do you have to lose if you don’t try? Not much, probably.

Many people say that the key to keeping a resolution is changing your mindset— be specific, set deadlines, start small, measure progress and share it with the world.

Whatever recipe works for you, use it!

And, if you are going to set resolutions this year, we’d like to suggest three easy goals to add to the mix. And trust us, your body will thank you now and later.

Add moisturizing to your daily skin routine

Do you have age spots or wrinkles on your face and hands?

What about your veins? Are they more visible? Are scratches and cuts taking longer to heal?

These all may be signs that your body needs more love and moisture.

As you age, your skin loses its suppleness. But, a recent study showed that women with well-hydrated faces developed persistent wrinkles more slowly than those with dry skin.

There are several factors that can lead to dry skin, including hormones and medication.

Also, the water content of the epidermis, or outer layer of skin, determines the level of skin plasticity. The water moves upward from the deeper epidermal layers to hydrate cells and then evaporates into the environment.

But over time our skin loses its ability to hold that water, which causes your skin to become drier and drier until it leaves behind lines and wrinkles.

When you moisturize daily, you:

1. Repair damage to the epidermal barrier caused by sun, injury or trauma

2. Increase the water content in the skin

3. Create a soothing, protective layer

4. Decrease the appearance of fine lines and wrinkles

Non-fragrant, thick moisturizers like Cetaphil, Aveeno and coconut oil work best to help your skin retain moisture and improve its appearance.

Exercise your mind to stimulate new connections

We’ve talked about the importance of exercise in several of our posts. But, there’s one muscle we’d like to highlight this year.

Your brain. Just as workouts add muscle to your body, researchers now believe that having a healthy lifestyle can increase your brain’s cognitive reserve.

Your brain’s cognitive reserve helps you withstand neurological damage due to aging and other factors, without showing visible signs of memory loss or slowing down.

A sedentary lifestyle, from watching TV to avoiding social interaction, can be detrimental to that reserve and your overall mental health.

Your brain wants to learn new things, like playing an instrument or taking a cooking class. This activity stimulates new connections between nerve cells and helps the brain generate new ones—providing a hedge against future cell loss.

So this year, spend more time on crossword puzzles, a new sport, memory practice or websites like Luminosity.com.

Nix the bad habits, once and for all

What’s your bad habit? Smoking? Over-eating? Under-eating?

We all have one, but when we’re young, those bad habits might not seem so, well, wrong. But now that you’re aging and your body is working hard to keep up, those habits make living the way you want to more difficult.

For example, studies show that smoking can shorten your lifespan and increase your risk for heart and lung disease.

Crash dieting (you know, those fad diets you try every January) can reduce your energy levels, decrease your concentration and cause depression and irritability.

What about sleeping? Are you getting seven to eight hours of quality sleep each night?

And sex? Regular sex elevates your mood, releases endorphins, improves the function of your immune system and may reduce risk for certain types of cancer.

Whatever bad habit you need to break, take some time this year to understand the consequences of your actions, find recommended methods for moving forward, and seek help and support.

Moisturizing, exercising your mind, and breaking unhealthy habits are just a small sampling of resolutions that seniors like you can keep this year.

And whether you break them in a month, week, or even a day, taking steps to treat your body right is one step closer to aging with more grace and vitality.

To learn more about healthy aging, contact us for a free consultation to discuss what services may be a good fit for you.