Alzheimer’s disease is a progressive mental decline affecting one’s memory and other cognitive functions. According to the Alzheimer’s Association (2016) there are over 5 million cases in the US each year and Alzheimer’s disease is the 6th leading Cause of death in the US.
Currently, there is no cure for Alzheimer’s disease, however exciting, cutting- edge research and observational studies find that along with early detection and specific diet and lifestyle interventions, it may be increasingly possible to prevent or slow the progression and even reverse the disease!
The Quality and Quantity of Sleep Matters
Alzheimer’s disease and age–related mental decline is characterized by the accumulation of amyloid plaques in the brain. Research tells us that a nutrient poor diet and poor sleep quality combined with insufficient physical activity and insufficient cognitive activity may all contribute to the early accumulation of such plaques in the brain related to Alzheimer’s. Dr. Tammy Scott, an expert from Tufts’ Neuroscience and Aging Laboratory states, “lifestyle factors such as diet, physical activity and quality of sleep are all possible risk factors for dementia.” In fact, independent of diet, poor sleep quality has been shown to be linked with a higher risk of Alzheimer’s; whereas getting 7-8 hours of good quality sleep allows for the brain to clear the amyloid plaques and “debris” that leads to Alzheimer’s.
A Healthy Diet that Improves Health, Sleep Quality and Lowers Risk of Alzheimer’s
Likewise, the Standard American Diet (SAD) along with a sedentary lifestyle can encourage the build-up of unwanted plaques affecting the brain. Experts suggest following a Mediterranean-style diet to help decrease one’s Alzheimer’s risk. Additionally, not only can a nutrient-dense Mediterranean –style diet help to deter Alzheimer’s risk, such dietary implementations can also influence the body’s cortisol levels and in turn promote improved sleep- also necessary as mentioned prior. A Mediterranean- style diet is characterized by eating primarily plant-based foods such as fruits, vegetables, legumes, nuts, and complex carbohydrates. It suggests eating a moderate amount of fish (at least twice a week) and having olive oil as the main source of fats, rather than butter, saturated fats, and fried food. The Mediterranean diet promotes using herbs and spices to season food rather than salt (Sofi et al., 2010).
More specific dietary suggestions to decrease Alzheimer’s risk include eating:
- At least 1-2 servings of dark leafy greens and/or vegetables a day
- Dark-colored berries: blueberries or blackberries which are loaded with antioxidants to decrease brain aging
- Nuts, which provide healthy fats and vitamin E. Specifically Brazil nuts which also contain selenium important for brain protection
- Beans, which provide a lot of fiber and help decrease inflammation in the body
- Lean protein like chicken or turkey which contain important amino acids required for proper neurotransmitter levels and proper cell signaling
- Fish like salmon, tuna, and trout containing Omega 3 fatty acids
- Other healthy fats like flaxseed, olive oil, and avocados/avocado oil in salads or dressings
Other key dietary components include limiting refined sugars and sweets and limiting consumption of grain-fed red meat to no more than a few times a month. Other key vitamins associated with protection against degenerative changes in the brain include Vit B12, B1, B3, Vit C, and Vit E.
Keep Your Body and Your Mind Active
Additional ways to boost cognitive health include: aiming for at least 30 minutes of physical activity a day and maintaining a healthy weight. Researchers have also linked diabetes to Alzheimer’s- type decline. It is also important to stay cognitively active via social engagement or by partaking in mentally stimulating activities like playing games, doing word searches, crossword puzzles, and reading or writing.
Promising research is developing in these areas. What we know for sure is early detection and prevention are key to minimizing one’s risk of Alzheimer’s disease. Supplemental Readings include: The Blue Zones Solution, by Dan Buettner and Keep Your Brain Alive by Lawrence C. Katz, PhD.
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SYRACUSE PHYSICAL THERAPIST JULIE BERUBE AWARDED ORTHOPAEDIC SPECIALIST CERTIFICATION
Julie Berube, PT, DPT, of Syracuse, New York, was awarded the professional designation of board-certified clinical specialist in orthopaedic physical therapy (OCS) by the American Board of Physical Therapy Specialties (ABPTS) of the American Physical Therapy Association (APTA).
To obtain board certification, candidates must submit evidence of 2000 hours of clinical practice in one of nine specialty areas: Cardiovascular and Pulmonary, Clinical Electrophysiology, Geriatrics, Neurology, Oncology, Orthopaedics, Pediatrics, Sports, and Women’s Health Physical Therapy. In addition, candidates must successfully complete a rigorous examination, demonstrating specialized knowledge and advanced clinical proficiency in a specialty area of physical therapist practice. As of 2016, approximately 5% of PT’s in the United States are board certified in orthopaedics, and Julie joins only 2.5% of physical therapists in New York State with an OCS certification.
Physical Therapist Expands Knowledge in Pelvic Floor Evaluation and Rehabilitation
On May 5, 2017 physical therapist Taryn Bader, PT, DPT of Onondaga Physical Therapy attended a full-day seminar in Syracuse, NY titled:
The Fundamentals of Pelvic Floor Rehabilitation
The course was six hours of educational material focused on
What is a diastasis recti?
Diastasis Recti is a condition that typically occurs following a pregnancy in which the two halves of your abdominal muscle splits. There may be a gap you can feel between the walls of the abdomen, usually around the belly button. Occasionally there may be a bulge present, depending on the size of the diastasis.
Can it be fixed?
What is a Physical Therapist Qualified to Treat?
Like most professions, physical therapy continues to evolve as a profession. It is now a 6 year doctorate program. Within that time, we learn to treat people with orthopedic conditions, neurological impairments, cardiac issues, amputations, vestibular issues and more. Physical therapists are trained to work with newborns to geriatrics and everyone in between. After graduation, we have to pass a national test to become licensed to practice. To keep our license active, we have to complete 36 hours of education every 3 years. This is where we can choose courses to better ourselves in our specific setting and learn the most modern techniques! Below is a general (but not inclusive) list of conditions we treat in outpatient physical therapy:
Why Do I feel Like I’m Spinning?
BPPV, or Benign Paroxysmal Positional Vertigo, is a common cause of vertigo, or a false sense of spinning. It is fairly common among adults, with increased incidence as you age. It usually comes on without an apparent reason, however can occur after a head trauma or after spending time in a head tipped back position (such as in a dentist chair). Usually you will first notice symptoms when turning over in bed or when sitting up from bed in the morning.
The spinning sensation occurs due to a mechanical problem in the peripheral vestibular system of the inner ear. This system has calcium crystals called otoconia that sit on a gel-like substance and are sensitive to gravity, as well as three semicircular canals filled with fluid that are oriented in three different planes. In a normal vestibular system, the fluid in the canals moves when your head moves. This displaces hair cells and sends a message to the brain to tell it that your head is moving. Sometimes the otoconia crystals become dislodged into the fluid and give your brain a false signal that your head is moving when it’s not. This results in a spinning sensation, or vertigo.
Why am I having knee pain?
Injuries can happen any time during your training process, it is important to understand the difference between a “good pain” and a “bad pain”. At Onondaga Physical Therapy we offer Free Injury Screens as well as full evaluations to help quickly diagnose your issue, and help you on the road to recovery.
Knee injuries are very common among active individuals and best treated as soon as the pain starts – waiting typically lengthens the rehab time.
- Causes: Poor stability above or below the knee, poor or old footwear, sedentary lifestyle, poor mechanics, too much training of the “same muscles” without cross-training
