The Dana Alliance for BrainInitiatives

Your brain is amarvelouscreation. Here

are some interestingquestions and answersfrom The Dana Alliancefor Brain Initiativesbrochure “Q & A:Answering Your QuestionsAbout Brain Research” tohelp you become moreaware of your brain. Dosomething for your braintoday.What happens to the brain

as we age?Not all brains age the

same, just as not all bodiesage the same. Intensebasic and clinical researchaims at understanding the“normal” changes in brainstructure and function thatare associated with agingand why the aged brain ismore susceptible to manyneurological disorders.

While there are somegeneralization that can bemade about the physicalchanges the brainundergoes as it ages – suchas decreased levels ofcertain neurotransmittersor degradation of discreteneuron populations – thereis also wide variation in

how those physicalchanges impact cognitivefunction. In other words,everyone’s brain agesdifferently.The good news is that the

brain is adaptable at anyage. It continues to addand modify its synapsesand neural pathways

throughout life, in anexperience-dependentmanner. That means “useit or lose it.” Brainpathways that are inactiveare eventually lost, whilean enriching andstimulating life creates aricher network ofsynapses. This may act as a“neural reserve” againstcognitive decline: if thebrain is flush with neuralpathways then it may beable to use alternateroutes to accomplish tasks– like taking a detouraround a highway that’sjammed with traffic orunder construction.There now have been a

number of cases reportedin the scientific literatureof older people who hadnormal or near-normalcognitive function atdeath, but whose autopsystudies showed extensive

Supplement to the Davis County Clipper April 2010

Senior Scoop is published by the Davis County Clipperin conjunction with the Davis County HealthDepartment Senior Services.

50 East State StreetFarmington, UT 84025(801) 451-3377

Sally Kershisnik, Division DirectorJessica Hardcastle, Editor

All issues of Senior Scoop are available athttp://www.daviscountyutah.gov/senior_scoop Continued on Page S2

No green? It's pinches for you.Charles and DorothyVandyke have beenmarried 54 years. Theylove St. Patrick’s Daybecause it reminds themof their honeymoon, whichwas spent in Ireland overSt. Patrick’s Day. Alongwith many others, theycelebrated this fun holidayat Heritage Senior ActivityCenter where they atecorn beef and cabbage,green jello, and played a‘How Irish Are You?’ musicgame. Don’t miss out onthe fun for the upcoming holidays. Spend them withfriends at your local senior activity center.

Photos by Jessica Hardcastle DCHD

The three pound marvel

By Jessica Hardcastle,DCHD

Want todecrease yourpain,

decrease your doctors’visits, and enjoy lifemore? Davis CountyHealth Department’sSenior Services ispromoting a ChronicDisease Self-Management Program,called Living Well withChronic Conditions.This class is a free

workshop given twohours, once a week, forsix weeks, in communitysettings. People withdifferent chronic healthproblems all attendtogether. Workshops arefacilitated by twotrained leaders; one orboth are non-healthprofessionals with achronic diseasethemselves.

Subjects covered include:• Techniques forfrustration, fatigue, pain,and isolation

• Appropriate exerciseto maintain and improvestrength

• Appropriate use ofmedications and propernutrition

• Communicatingeffectively with family,friends, and healthprofessionals

• How to evaluate newtreatments.

People should attend ifthey have an ongoingcondition such asasthma, arthritis, chronicjoint pain, fibromyalgia,cancer, diabetes, kidneydisease, high bloodpressure, highcholesterol, heart failure,COPD or emphysema,depression, chronic pain,or others.For more information

about Living Well or toregister for the nextworkshop held on April28, 2010 at the DavisCounty HealthDepartment, please call801-451-3335.

Living Well withChronic Conditions

classes begin

Pull-OutSection

Get your Brain food hereJessica Hardcastle, DCHD

Choosing to be healthier this year? DavisCounty Health Department’s Senior Serviceswants to help you and your brain reach thatgoal. As part of the Senior Series “Tips forMaintaining a Healthy Mind, Body and Spiritin the New Decade”, Senior Services andGolden Years Senior Activity Center areoffering an ongoing 6-week series called“Breakfast For Your Brain”.You can choose to come to all of the classes or

come to the topics that interest you. By being a

Continued on Page S2

S2 SENIOR SCOOP Supplement to the Davis County Clipper • April 2010

The three pound marvelbrain damage such aswhat might occur inAlzheimer’s disease. It’sas if their brains hadfound a way to adapt to adegree of diseasepathology that wouldtypically cause severeimpairment.How can I keep my brainyoung?It turns out that there are

a lot of things we can dothroughout life to takecharge of our brain health.Converging evidence frommultiple areas of brainresearch is beginning toclarify the kinds of every-day activities thatcontribute to “cognitivefitness,” or themaintenance of optimalmental functioning.Taken as a whole, such

studies point to a numberof factors that seem tocontribute to a brain-healthy lifestyle, including:• Incorporating physicalactivity – especiallyaerobic exercise – into ourdaily schedule, even ifonly for 10 minutes at atime.• Stimulating our mindwith mental activities andnovel experiences thatchallenge the brain andactivate new neuralpathways.• Interacting with otherpeople and engaging insocial activities.• Having a sense of self-worth and self-efficacy, thefeeling that what we domatters.• Reducing cardiovascularrisk factors such as highblood pressure and high

cholesterol.• Eating a healthful dietthat includes plenty ofcolorful fruits andvegetables (forantioxidants and othervitamins and minerals)and fatty fish or nuts(sources of Omega-3 fattyacids), and that limitstrans fat and saturatedfats.• Managing stress andfinding healthful ways tocope with high-stressperiods.• Getting adequateamounts of sleep – about8 hours for most adults.In addition, population-

based studies seem tosuggest that mild tomoderate alcoholconsumption – from acouple of drinks a weekup to about two a day – isassociated with longer life,and in some cases bettercognitive functioning.

However, it is not at allclear if this is due to a truebiological effect of alcoholor because the people whodrank alcohol tended alsoto be doing something elsegood for their brainhealth, such as interactingsocially.

Think about how youcan work brain-friendlyactivities into your day ineach of these areas. It’snever too late (or tooearly) to start. Studiessuggest even the “oldestolds” can benefitcognitively from brainbuilders like exercise,mental stimulation, andsocial engagement.

For more braininformation, visithttp://www.dana.org.

Continued from Page S1

American Podiatric MedicalAssociationTo help get your feet readyfor spring, the AmericanPodiatric Medical Association(APMA) recommends thefollowing ten do-it-yourselftips.1. Soak the feet with warmwater for at least 10 minutes.2. Remove thickened, dead skinbuild up (also known ascalluses) around the presoakedheels, balls and sides of the feetwith a pumice stone or foot file.3. Use an exfoliating scrub onthe soles, sides and tops of thefeet to eliminate dry, flakywinter skin.4. Apply and massage a healthyamount of emollient enrichedskin lotion all over your feet tohydrate the skin and increasecirculation.5. Clip toenails with a straightedge toenail clipper to justabove the top of each toe toensure nails do not becomecurved or rounded in the

corners6. Before bed, very lightly wrapcellophane around your entirefoot. The cellophane will act asa makeshift sauna by locking inmoisture.7. Apply nail polish to thetoenails only if the nail ishealthy. Remove polishregularly to let the nail bedbreathe.8. Practice good foot hygiene,including daily washing of thefeet with soap and water, dryingfeet carefully, particularlybetween the toes.9. If any skin or nail conditionsexist, see a podiatrist for amedical diagnosis.10. Inspect your sandals or flipflops from the previous year.Discard any that appear tooworn.

For more information on foothealth, visit the AmericanPodiatric Medical Associationat www.apma.org.

Are your feet readyfor spring?

part of this 6-week series you are choosing to worktoward improving your memory, thinking moreclearly, and having a healthier lifestyle.

Series topics are:• Week 1: Welcome – Brain Matter• Week 2: Art Appreciation• Week 3: Dental Dynamite• Week 4: Food for Thought• Week 5: Measuring Up – Metric System• Week 6: Music for the Soul

These classes are free to the public and will beoffered every Thursday at Golden Years SeniorActivity Center (726 South 100 East, Bountiful)from 9-10 a.m. beginning April 8th. For moreinformation, contact Karen Henderson at 801-295-3479.

Continued from Page S1

Get your Brain food here

Supplement to the Davis County Clipper • April 2010 SENIOR SCOOP S3

American DieteticsAssociation

Eating right doesn’thave to becomplicated. Start

with the followingrecommendations from theDietary Guidelines forAmericans.

Healthy Eating Plan:• Emphasizes fruit,vegetables, whole grains andlow-fat or fat-free milk andmilk products.• Includes lean meats,poultry, fish, beans, eggs andnuts.• Is low in saturated fats,trans fats, cholesterol, salt(sodium) and added sugars.

Make Your Calories CountThink nutrient-rich ratherthan “good”or “bad”foods.The majority of your foodchoices should be packedwith vitamins, minerals, fiberand other nutrients -- andlower in calories. Most olderadults need fewer caloriesthan in younger years.Making smart food choicescan help you stay healthy,manage your weight and bephysically active.

Focus on VarietyEat a variety of foods fromall the food groups to get thenutrients your body needs.Fruits and vegetables can befresh, frozen or canned.Include more dark greenvegetables such as leafygreens and broccoli andorange vegetables likecarrots and sweet potatoes.Vary your protein choiceswith more fish, beans, andpeas. And, eat at least 3ounces of whole graincereals, breads, crackers, riceor pasta every day.

Know Your FatsLook for foods low insaturated fats, trans fats andcholesterol to help reducethe risk of heart disease.Most of the fats you eatshould be polyunsaturatedand monounsaturated fats.Check the Nutrition Factspanel on food labels for totalfat and saturated fat.

Physical Activity forFitness and HealthBalancing physical activityand a healthful diet is yourbest recipe for managingweight and promotingoverall health and fitness.Set a goal to be physically

active at least 30 minutesevery day. You can break upyour physical activity into 10minute sessions throughoutthe day. If you are currentlyinactive, start with a fewminutes of activity such aswalking.Then graduallyincrease the minutes as youbecome stronger.

How Many CaloriesDo I Need?The number of calories youneed each day depends onyour age, gender and activitylevel. The estimated calorieneeds for adults age 51 andolder are listed in the chartbelow.For women who are:Sedentary (not active) 1,600calories per dayModerately active 1,800calories per dayActive 2,000 calories per dayFor men who are:Sedentary (not active) 2,000calories per dayModerately active 2,200 to2,400 calories per dayActive 2,400 to 2,800calories per day

Sample MyPyramid PlanThis is a sample daily eatingplan for a 1,800 calorie foodpattern.Your calorie needs

may be more or less. For apersonalized MyPyramidPlan and more informationabout the food groups, go towww.mypyramid.gov.Food Group Amount:• Grains - 6 ounces• Vegetables - 21/2 cups• Fruits - 1 1/2 cups• Milk - 3 cups• Meat & Beans - 5 ounceOils & DiscretionaryCalories:• Aim for 5 teaspoons of oilsa day.• Limit extra fats and sugarsto 195 calories a day.

Special Nutrient NeedsCalcium and Vitamin DOlder adults need morevitamin D and calcium tohelp maintain bone health.Include three servings of

vitamin D-fortified, low-fator fat-free milk and yogurteach day. Other calcium-richfoods are fortified cerealsand fruit juices, dark greenleafy vegetables and cannedfish with soft bones. If youtake a calcium supplementor multivitamin, choose onethat contains vitamin D.Vitamin B12Many people over 50 yearsold do not get enoughvitamin B12. Fortifiedcereal, lean meat and somefish and seafood are sourcesof vitamin B12. Ask yourdoctor or dietitian if youneed a vitamin B12supplement.FiberEat more fiber-rich foods tohelp stay regular. Fiber alsocan help lower your risk for

heart disease, control yourweight and prevent type 2diabetes. Choose wholegrain breads and cereals andinclude more beans andpeas. Fruits and vegetablesalso provide fiber.PotassiumIncreasing your intake ofpotassium along withreducing sodium (salt) maylower your risk of highblood pressure. Fruits,vegetables and low-fat orfat-free milk and yogurt aregood sources of potassium.Also, choose and preparefoods with little or no addedsalt.

For additional food andnutrition information, visitwww.eatright.org.

Eating the right foodsfor older adults

‘Be Fit & Fab’ Advice CornerObesity leads to heart disease. Overweight individuals use almost twice asmany healthcare services as people within normal, recommended weightlevels. Let’s get our bodies moving!

May you live long, live strong, and live happy!

By Bonnie Athas, DCHD Registered Dietician

University of Utah nursing student, Charity Farmer, gets ready to massage Joan Meyers’foot. Meyers is one of many seniors at Autumn Glow Senior Activity Center whoparticipated in free foot assessments.

Put your best foot forward

Phot

oby

Jess

ica

Har

dcas

tle,D

CHD

S4 SENIOR SCOOP Supplement to the Davis County Clipper • April 2010

Photo by Bob Ballew, DCHD

By Bob Ballew, DCHD PIO

“Those Were TheDays” is thetheme for the

third annual Senior GalaDinner-Dance onWednesday, April 14, 6-9p.m. Hosted by DavisCounty HealthDepartment SeniorServices, the dinner,floorshow, and dancing tolive Big Band music arethe festivities planned fora senior citizens “seniorprom.”“Building on the success ofthe previous two years ofgalas, we’re so veryfortunate to be able to tapinto the musical talents ofDavis High School againthis year,” said SallyKershisnik, divisiondirector over the countyhealth department’sSenior Services programs.“We’ve purposely kept theprice as low as we could –$7.50 per person – to makethis event affordable,” saidKershisnik. Call or pick uptickets at the healthdepartment’s Farmington

location (801-451-3377), aswell as at the AutumnGlow Senior ActivityCenter (801-544-1235) inKaysville, the GoldenYears Senior ActivityCenter (801-295-3479) inBountiful, and theHeritage Senior ActivityCenter (801-773-7065) inClearfield. The deadlinefor ticket reservations isApril 7.The dinner-dance is in theDavis High SchoolCommons and cafeteria at325 South Main inKaysville. Davis HighSchool’s Jazz Band alongwith several talentedstudent singers anddancers transformthemselves into theMoonlight Orchestra,Moonlight Singers, andMoonlight Dancersproviding a floorshow anddance music from the BigBand era.The event is “Best Dress.”“Just like the previousyears’ galas, we want tosee as many seniors comeout and enjoy themselveswith familiar music from

their youth,” saidKershisnik. “But it doesn’tstop there. We encourage‘senior supporters’ toescort and maybe evendance with their favoritesenior relative, friend, or

neighbor.”According to Kershisnik,this event is made possibleby volunteers anddonations from localcommunity partnersincluding: Davis High

School, Davis High SchoolJazz Band and studentsupporters, DavisBehavioral Health, and theDavis County HealthDepartment staff.

Senior Gala Dinner-Dance tickets now available

Following dinner, dessert and a floor show, many diners filled the dance floor while enjoying the BigBand Music of Davis High School’s Moonlight Orchestra at last year’s sold-out Senior Gala. DavisCounty Health Department’s Senior Services sponsors its third annual Senior Gala Dinner-Dance onWednesday evening, April 14. Ticket are available until April 7 for seniors (and “seniorsupporters”) at the local senior activity centers and at the Health Department Annex in Farmington.

American Health AssistanceFoundation

Just because someone is‘advanced in years’ doesnot make them an unsafedriver. The AmericanHealth AssistanceFoundation developed abrochure “Safety and theOlder Driver” whichexamines keys concerns ofthe aging driver. Includedin this brochure are thefollowing safety tips andstrategies for the olderdriver.To compensate for the

effects of normal aging ondriving ability, olderdrivers should consider thefollowing:• Drive primarily onstreets that you know.• Limit your trips to placesthat are easy to get to andclose to home.• Take routes that avoidrisky spots, such asfreeway ramps and leftturns.• Don’t drive at night or inbad weather.• Taking a driver safetycourse designed to refreshyour knowledge of drivingand teach you how tocompensate for aging-related changes.

A Self-Test for DriversOlder drivers shouldfrequently monitor theirdriving behavior and lookfor warning signs ofproblems. To helpdetermine whether you area safe driver, see if any ofthe questions below applyto you, and if so, youshould check with yourdoctor.Do you:•Sometimes get lost whiledriving?• Have trouble seeingsigns in time to respond tothem?• Have trouble pushingdown on the gas pedal orbrakes?• Find it hard to look overyour shoulders when youback up?• Get dizzy or drowsy aftertaking your medications?• Get nervous driving intraffic or on unfamiliarroads?

For more information andtips on safe driving for theolder driver, visitAmerican HealthAssistance Foundation’swebsite, www.ahaf.org.

Older driversafety

Hoard no more

Davis County Health Department’s Senior Services heldan event that was perfect for spring cleaning. A freecommunity shred event called “Shred the Facts” washeld last month at Autumn Glow and Golden YearsSenior Activity Centers where seniors like Eric Challis(pictured above) and several members of the communitytook advantage of protecting their privacy by bulkshredding unneeded personal documents along withlearning about changes in Medigap plans, servicesprovided by APS, and services provided by DavisCounty’s Senior Services.

Phot

oby

Jess

ica

Har

dcas

tle,D

CHD

Lunch and Learn seriesBy Bonnie L. GeorgeAdministrative AssistantContinuing Education at TheUniversity of Utah

The Osher LifelongLearning Instituteat The University of

Utah has a Lunch andLearn winter series that isnow in full swing. The freelectures are for people age50 and over. RSVP is notrequired.Public lectures for this

month’s Lunch and Learnseries are:• Snow Rollers, Rotors,and Cloud Waterfalls:Observing MountainWeatherWednesday, Apr. 7, 2010,Noon – 1 p.m., Ft. DouglasMuseumThose who live near

mountains know thatmountains are oftenexposed to weather eventsand phenomena that arenot seen in otherenvironments. Emphasiswill be given to weather inthe Wasatch Mountains,

and time will be reservedfor answering yourmeteorological questions.• Living Together Alongthe Shores of The GreatSalt LakeWednesday, Apr. 14, 2010,Noon – 1 p.m., Ft. DouglasMuseumThe Great Salt Lake is ahemispherically importantecosystem for millions ofmigratory birds. At thesame time, it generatesmillions of economicdollars for the state ofUtah through thedevelopment of itsresources. Come learnmore about the lake andthe work that Friends ofGreat Salt Lake is doing topreserve and protect it.• "I Ain't the Indian YouWere Expecting"Wednesday, Apr. 21, 2010,Noon – 1 p.m., Ft. DouglasMuseumTake a journey from"shedding oppression" towalking in both worlds.We will examine who is anAmerican and whose

stories get told/recordedand why. Topic includesdismantlingstereotypes/myths ofAmerican Indians inschool curriculum.• Love and ChaosWednesday, Apr. 28, 2010,Noon – 1 p.m., Ft. DouglasMuseumSome ancient culturesbelieved that when love iswithdrawn, chaos fills thevoid. Love and chaos arepolar opposites. This verysimple assertion calls forexamination of past andcurrent history, our lives,and our societies.Registration is now openfor the spring 2010 term.Classes include: ChiefJoseph and the Nez PerceWar; Ceramics; Myths andMeanings of the AmericanWest; Singing for Health;Joy of Yoga, and manymore.

Call 801-585-5442 for moreinformation or to registerfor the spring term.