Category: Health

Train Your Brain

Just like it’s important to maintain your physical health by adopting an in-home exercise regime, it is important to maintain your mental health by engaging in challenging activities that promote cognitive function. Changes in cognitive function are a natural part of aging. With time, your brain loses agility and can deteriorate further if you don’t take steps to maintain it. The changes are complex and varied. But aging doesn’t have to mean an inevitable decline as individual factors like genetics, health and lifestyle come into play.

According to the Alzheimer’s Association, Alzheimer’s is the most common cause of dementia and accounts for 60 to 80% of dementia cases. Cases will almost double every 20 years. Due to the disease’s progressive nature, dementia symptoms gradually worsen over several years. Early signs of Alzheimer’s can include a decline in processing speed, working memory and long-term memory.

Although there is no cure, there are many activities that may help reduce the risk and support cognitive health in older adults. While they should not be seen as sole preventative measures, research has demonstrated that several lifestyle modifications and even participating in games and activities may lower your risk of cognitive decline to help keep your brain as healthy as possible as you age. Research has shown that activities that provide social engagement are the best in terms of boosting cognitive function.

Variety is Key

Taking proactive steps like maintaining a physically active lifestyle and engaging socially with others can significantly influence your cognitive well-being throughout life and may prevent the onset of symptoms of Alzheimer’s, according to the Alzheimer’s Association. Whether you are trying to retain or increase cognitive function, it is also important to remember that variety is key. Engaging in an interactive and diverse range of activities is vital to challenging different areas of the brain. Finding activities you enjoy and can stick with also allows you to form and maintain healthier and sustainable habits.

“To keep your mind active, it is important to seek out stimulating activities that expose your mind to new topics,” says Ivy. “When these activities include loved ones—friends, grandchildren, neighbors and other community members—there’s the added benefit of social engagement, which is associated with reduced rates of disability and mortality, and may also reduce the risk for depression.”

Activities and Apps

The following offer fun and engaging ways for families and grandchildren to train their brains together with their grandparents:

A person solving a sudoku puzzle

WORDLE is a word puzzle that gives players six tries to guess a five letter word. Each guess gives you color coded clues: green for correct letters in the right spot, yellow for correct ones in the wrong spot, and gray for ones not in the word at all. You use this feedback to strategize your next guesses. There’s a secret word each day, so everyone around the world is trying to guess the same one! Wordle is recommended for ages 14 and up, but statistically, older adults are the best Wordle players, with an average win percentage of 81%.

Wordle promotes working memory, logic and reasoning, vocabulary building and concentration— all things that help increase cognitive function. The Wordle Together function enables you to play with friends and family. There are different versions of Wordle available online and in app stores, all of which are free; many players prefer The New York Times Wordle.

SUDOKU is a brainteaser played on a grid. The goal is to fill the squares with numbers 1 through 9, ensuring no row, column or subgrid contains a duplicate number. It requires logical deduction.

Regular Sudoku practice can benefit your cognitive function because it strengthens working memory by keeping track of potential placements, and improves logic and reasoning as you analyze the grid and make deductions.

Usdoku lets multiple players play sudoku on the same board with their own devices simultaneously. Once you select the difficulty level, you take turns making moves on the grid. Sudoku and Usdoku challenge your brain and keep your cognitive skills sharp. Find free Sudoku and Usdoku online or purchase the puzzle books on Amazon or at your local bookstore.

LIFE STORY INTERVIEW KIT is a 150-question card deck created to help capture and preserve your stories or those of your loved ones. The conversation-based card game’s questions/prompts are categorized by early life, midlife, and later life and reflection, sparking recollections of past experiences. It is a fun way to preserve memories, spend quality time with your loved ones, deepen your connection with them, and learn new things about them. Although maintaining brain fitness through challenging activities is important, activities that prompt human connection and interaction are best—no matter the age.

The Life Story Interview Kit and similar card kits can be purchased on Amazon. Downloadable apps are also available, some of which are free.

LUMOSITY is a popular, free brain training app designed to target and improve various cognitive skills. It offers a variety of games and activities that challenge memory, attention span, processing speed, flexibility and problem-solving.

Lumosity promotes cognitive function in several ways. By regularly performing these targeted exercises, you can strengthen your working memory, improve your ability to focus and filter out distractions, and enhance your mental agility by tackling the game’ challenges.

Non-apps

Legos, puzzles, board games and word searches are also activities younger children and grandparents who don’t have or want access to electronic devices can participate in together.

Whatever game, activity or app you choose to enhance cognitive health, remember that “Remaining socially active supports brain health and may possibly delay the onset of dementia,” says Ivy.

ALZHEIMER’S ASSOCIATION HAWAI‘I
677 Ala Moana Blvd., Ste. 301, Honolulu, HI 96813
24/7 Helpline: 800-272-3900
To join a support group or get more information:
808-591-2771 | alz.org/Hawaii
alz.org/help-support/i-have-alz/younger-onset

Just like it’s important to maintain your physical health by adopting an in-home exercise regime, it is important to maintain your mental health by engaging in challenging activities that promote cognitive function. Changes in cognitive function are a natural part of aging. With time, your brain loses agility and can deteriorate further if you don’t…
Golden Care for the Golden Years

Primary care services play a pivotal role in ensuring the well-being of geriatric patients, addressing their unique healthcare needs and promoting a higher quality of life. Access to timely and comprehensive primary care is particularly crucial for this demographic.

Geriatric patients often face multiple and complex health issues, requiring a coordinated and holistic approach to their care. Primary care providers serve as the frontline defenders, managing chronic conditions, preventive care and addressing emerging health concerns. Timely visits allow for early detection of potential problems, preventing complications and hospitalizations.

Moreover, accessibility to primary care services is essential for geriatric patients who may have mobility challenges or difficulty accessing healthcare facilities. Home visits, where available, represent a valuable extension of primary care, ensuring that patients who may struggle with transportation or face limitations in leaving their homes receive the attention they need.

By emphasizing the importance of primary care for geriatric patients, we not only enhance their overall health outcomes but also contribute to a healthcare system that prioritizes prevention, continuity of care, and the dignified aging of our elderly population.

MI-CARE PLUS
1150 S. King St. #1007, Honolulu, HI 96813
808-930-9858 | info@micareplus.org
micareplus.org

Primary care services play a pivotal role in ensuring the well-being of geriatric patients, addressing their unique healthcare needs and promoting a higher quality of life. Access to timely and comprehensive primary care is particularly crucial for this demographic.
Homemade Meals to Smile About

While brushing twice a day, flossing daily and seeing your dentist are essential to maintaining a healthy smile, it’s important to remember that our dietary choices also impact our teeth and gums. Nutritious, home-cooked meals have been linked to a lower risk of tooth decay and gum disease because you can better control the ingredients.

Meals cooked at home tend to have less salt and cavity-causing sugars. Fast food and beverages can contain high amounts of sugar, creating an environment for bacteria to grow in our mouths and produce acids that erode tooth enamel, increasing your risk for tooth decay and gum disease. Stocking your kitchen with fresh vegetables and leafy greens such as watercress and spinach (rich in calcium) can help to maintain strong teeth. They also contain folic acid, which is linked to gum health. Crunchy vegetables such as broccoli, carrots and bell peppers require more chewing, stimulating saliva production and neutralizing acids in the mouth. Sweet potatoes are a good source of vitamins A and C, which are essential to tooth enamel formation and help to prevent gingivitis from forming.

Maintaining a healthy diet of fruits and vegetables is crucial to good oral and overall health, helping you to live well and smile more.

HAWAII DENTAL SERVICE (Nonprofit)
Kahala Howser, Wellness & Events Manager
khowser@hawaiidentalservice.com
HawaiiDentalService.com

While brushing twice a day, flossing daily and seeing your dentist are essential to maintaining a healthy smile, it’s important to remember that our dietary choices also impact our teeth and gums. Nutritious, home-cooked meals have been linked to a lower risk of tooth decay and gum disease because you can better control the ingredients.
Start a Healthy New Year at the Y

(L–R) Cecilia, Gail and
Donna enjoy exercising
together at the Y. PC: YMCA

For new exercisers, the gym can be a daunting place. They may not be sure what to do or how to get started. That holds true even more so for kūpuna, who perhaps have not been to a gym in a long time — maybe not ever.

• The YMCA is an excellent place for new exercisers! In fact, 73% of YMCA of Honolulu members identified as health seekers, meaning they want to get healthy but struggled with how to do so and chose the Y for help.

Feeling good isn’t just about your physical well-being but also includes your spirit and mind. The Y helps kūpuna achieve this perfect balance by offering a large and varied selection of classes, activities and programs to promote overall wellbeing, so staying healthy is fun and never boring!

• The Y is here to guide and support. All new Y members get a free guided workout in order to make them feel more comfortable and confident using the equipment. Support continues with our fitness floor staff, who are always available to help members and answer any questions.

• Studies show that people who enjoy physical activity participate more frequently and consistently. There are hundreds of classes and activities to choose from at the Y. Y staff can recommend classes or activities that fit your interests and schedule so that you’re doing something you enjoy at a convenient time.

• Find a buddy! When you work with a partner, you’re more likely to feel motivated, try new things and stay consistent.

You can make friends at the Y through fitness classes, clubs, activities, or social sports such as pickleball or basketball. These are great ways to meet people with similar interests and goals who can support you on your journey to well-being.

Got a green thumb? The Y’s Garden Club at Mililani is great for sharing your gardening talents.

Love to craft? Play games? Participate in the Y’s Kupuna Food & Fun program, a recreational dining program that includes potlucks, lei making, painting and more!

• The Y is affordable. Many kupuna members get a free or reduced membership through their health plans. And thanks to generous donors, the Y also offers financial aid.

• Be my guest! Stop by any YMCA for a free week pass. You can also register for your free week online at bit.ly/FreeOneWeek, or call or email our Service Center at 808-678-4296 or info@ymcahonolulu.org.

YMCA OF HONOLULU (501(c) 3 nonprofit)
1441 Pali Hwy., Honolulu, HI 96813
808-678-4296 | info@ymcahonolulu.org
ymcahonolulu.org

For new exercisers, the gym can be a daunting place. They may not be sure what to do or how to get started. That holds true even more so for kūpuna, who perhaps have not been to a gym in a long time — maybe not ever. • The YMCA is an excellent place for…
Can You Keep Your Teeth as You Age?

Nearly one in five adults aged 65 or older has lost all of their teeth, impacting their quality of life. While some assume that tooth loss is an inevitable consequence of aging, proactive dental care can preserve both your teeth and overall health throughout your entire life.

Maintaining good oral health is crucial for kūpuna, extending beyond mere aesthetics. When kūpuna experience tooth loss, it can hinder their ability to eat properly and obtain essential nutrition. In some cases, to avoid becoming a burden on their families, they might refrain from expressing hunger or discomfort. Additionally, seniors with medical conditions like diabetes are at a higher risk of developing gum diseases. They may also experience dry mouth due to taking certain medications.

To ensure kūpuna maintain good oral and overall health, they must make it a habit to see their dentist at least twice a year, practice good oral hygiene and maintain a healthy diet. These preventive measures against tooth loss, gum disease and other issues will help seniors maintain their overall health, enjoy a higher quality of life and continue to lead active and fulfilling lives well into their golden years. So the answer to the question is: Yes, you can keep all your teeth as you age as long as you take the necessary preventive measures to live well and smile more.

HAWAII DENTAL SERVICE (501(c) 4 nonprofit)
Kahala Howser, Wellness & Events Manager
khowser@hawaiidentalservice.com
HawaiiDentalService.com

Nearly one in five adults aged 65 or older has lost all of their teeth, impacting their quality of life. While some assume that tooth loss is an inevitable consequence of aging, proactive dental care can preserve both your teeth and overall health throughout your entire life. Maintaining good oral health is crucial for kūpuna,…
Overcautiousness Can Lead to Health Risks

Striving to ensure safety and fear of falls consistently top the list of concerns for kūpuna. Unfortunately, fear itself can become a risk factor, leading to anxiety, hesitancy and overcautiousness. Being cautious is natural during activities that involve risk. However, being overly careful out of fear can result in moving less, avoiding activities that require balance skills and reliance on external objects for stability.

Everyone has witnessed the signs:

• Shortened steps and/or increased shuffling
• Stiffening of the trunk with no rotation or turning of the body
• Becoming more robot-like when moving
• Reaching for a chair or wall for stability
• Choosing to sit instead of standing
• Increased difficulty standing up after sitting

As the pattern progresses, kūpuna become even more wary and immobile, resulting in a downward spiral, so using good judgment is critical. Balancing the pros and cons of being too cautious in each situation is imperative.

Being sedentary leads to weakness and loss of range of motion and coordination. We all need to “use it or lose it,” and keep moving to maintain our muscle strength and balance. By being “safe,” good intentions may actually contribute to an increased risk for falls. Therefore risk assessments become critical in determining whether an activity is actually beneficial or dangerous.

A home assessment and modifications are a good place to start in order to fall-proof your home. An activity assessment and modifications are also needed. When a loss of balance is observed during an activity, note whether the body is able to compensate adequately and get re-centered and stable again without falling.

Although we tend to overreact when observing unsteadiness, having the ability to recover from a loss of balance is an important activity that requires coordination, core stability and strength. These skills must be retained.

So the next time you feel anxious about the safety of someone doing an activity, carefully observe the person and conduct a risk assessment and assess if there is a modification that could be made to make it safer before eliminating the activity altogether. Every activity has inherent risks at every age. Just be aware that inactivity poses even greater health risks.

GYMGUYZ Urban Honolulu
Home Personal Training & Mobile Fitness
808-638-2525
gymguyzurbanhonolulu@gymguyz.com
gymguyz.com

Striving to ensure safety and fear of falls consistently top the list of concerns for kūpuna. Unfortunately, fear itself can become a risk factor, leading to anxiety, hesitancy and overcautiousness. Being cautious is natural during activities that involve risk. However, being overly careful out of fear can result in moving less, avoiding activities that require…
How to Make Your Smile Merry & Bright

Staying active and healthy during the holidays can be difficult with family gatherings and holiday sweets. While you try your best to avoid sugary treats, don’t forget to incorporate exercise into this cheerful season, because it could help you maintain a healthier smile!

✦ Exercise reduces inflammation and increases blood circulation throughout your body, including your gums and oral tissues, delivering more oxygen and nutrients.
✦ Exercise boosts your immune system and lowers your risk of diseases that affect your smile. Your body becomes stronger at fighting infections that can start in your mouth and spread to other parts of your body. Being active also lowers your risk of diabetes or heart disease, which are linked to gum disease and other oral health problems.
✦ Suffering from dry mouth due to medications? Exercise can help with increasing saliva production, helping to neutralize acids and protect tooth enamel. Drinking water after a workout keeps you hydrated and helps prevent dry mouth throughout the day.

Visit your dentist at least twice a year, brush twice daily and floss daily to keep your smile merry and bright this holiday season.

HAWAII DENTAL SERVICE (501(c) 4 nonprofit)
Kahala Howser, Wellness & Events Manager
khowser@hawaiidentalservice.com
HawaiiDentalService.com

Staying active and healthy during the holidays can be difficult with family gatherings and holiday sweets. While you try your best to avoid sugary treats, don’t forget to incorporate exercise into this cheerful season, because it could help you maintain a healthier smile!
How to Age Gracefully, Inside and Out

My grandma once told me, “getting old is not for sissies!” As we get older, we may wonder how to age as well as possible. Here are some simple tips for aging gracefully as our bodies change.

✦ Avoid constipation. Eat a high fiber diet, fruits, and vegetables.
✦ Hydrate with at least 6–8 cups of water daily. Hydrating may also help flush the bladder and reduce urine infections.
✦ Stay active and exercise. Walk 15–20 minutes three or four times each week, stretch, or do physical therapy to help reduce aches and pains. Swimming or using a stationary bike is better for people with knee pain.
✦ Exercise your mind. Puzzles (jigsaw, crossword, or word searches), reading and interacting with others are great for brain health.
✦ Address vision and hearing problems to keep you interactive with your friends and family.
✦ Moisturize. As skin becomes dryer and thinner, use an unscented moisturizer and sunscreen daily.
✦ Be safe: Use a walker or cane when needed to avoid falling, know when to retire from driving, and when to accept help.
✦ Most of all, find ways to have fun. My grandma was “oshare” (stylish) her entire life, even blinging out her cane when she needed one!

KUAKINI PRIMARY CARE CLINIC
405 N. Kuakini St., #1009, Honolulu, HI 96817
808-547-9105 | kuakini.org

My grandma once told me, “getting old is not for sissies!” As we get older, we may wonder how to age as well as possible. Here are some simple tips for aging gracefully as our bodies change.
Mental Health Impacts Oral Health

The connection between oral and total body health is well-known. For example, poor oral health increases your risk for heart disease, stroke, and other serious illnesses. Likewise, your dentist can identify conditions like diabetes, oral cancer, osteoporosis, anemia, HIV, eating disorders and more during your dental visits. So, what about the relationship between oral health and mental health?

Studies have found that people with mental disorders are less likely to practice good oral hygiene habits such as consistent, daily brushing or seeing a dentist regularly. This can lead to dental disease and other health problems. The connection between oral health and mental health is a two-way street. Here are a few ways bad dental health can exacerbate mental health problems:

• Some dental problems affect speech, cause chronic bad breath, or encourage tooth loss, which can lead to anxiety in social settings. This can also lead to poor self-esteem and decreased desire to do enjoyable things.
• Pain associated with certain dental diseases can negatively affect the quality of life.

If you struggle with anxiety, depression, or other mental conditions, let your dentist know so any associated dental problems can be identified and addressed so you can live well and smile more.

HAWAII DENTAL SERVICE (501(c) 4 nonprofit)
Kahala Howser, Wellness & Events Manager
808-521-1431 | khowser@hawaiidentalservice.com
HawaiiDentalService.com

The connection between oral and total body health is well-known. For example, poor oral health increases your risk for heart disease, stroke, and other serious illnesses. Likewise, your dentist can identify conditions like diabetes, oral cancer, osteoporosis, anemia, HIV, eating disorders and more during your dental visits. So, what about the relationship between oral health…
10 Seconds to Prevent Falls

Staying steady in your golden years may be simpler than you think. It’s not about speed or agility, but the art of balance. Just 10 seconds a day can transform your confidence in your own footing — and prevent potentially disastrous falls.

One simple daily exercise can make the difference: standing and balancing on one foot.

Before you begin, acknowledge your own physical abilities. This is true for anything you do. Your reflexes may not be as quick as they once were.

Next, find a level, flat area: a built floor or ground outdoors. For safety’s sake, have a stable surface like a counter or railing next to you in case your loose your balance. You may even use a chair. Do not use anything with wheels as they may potentially roll away.

With or without assistance, raise one leg; take 2–3 breaths and balance for up to 10 seconds (don’t be concerned with form, nor how high you’ve raised your leg); change leg and repeat. One set is good. Or you may do it intermittently through the day. You can build on it. Practice makes permanent.

Do not do this exercise after taking medication that could compromise your sense of balance. Carefully consider your own abilities. Be safe; be mindful; listen to your body.

SILVER AND STRONGER COACHING PROGRAM. LLC
4893 Kalanianaole Hwy., Honolulu, HI 96821
808-366-8620 | silverandstronger@gmail.com
silverandstronger.com
YouTube: Tai Chi Fall Prevention with Clint Evans

Staying steady in your golden years may be simpler than you think. It’s not about speed or agility, but the art of balance. Just 10 seconds a day can transform your confidence in your own footing — and prevent potentially disastrous falls.
Getting Off the Ground & Back Down

We’re traditionally taught that to get someone off the floor, have them lean on a chair, get one leg up and push to straighten the knee until the other leg can plant the foot to have 2 legs to stand on. This requires a significant amount of compression force through the knee and very strong quad (front leg) muscles.

I remember going through this method and always struggling when someone had knee pain or very weak legs. And then my mom taught me a different way.

Mom’s technique to get up
1. Get on your hands and knees and separate your feet as much as you can.
2. Tuck your toes to get onto your feet, then push yourself back until you’re on your tippy toes.
3. Walk your hands towards your feet until your feet are flat on the ground.
4. Lower yourself into a partial squat position, where you can place your hands on your knees.
5. Get yourself centered and steady, then start walking your hands up your thighs until you are standing upright.

Getting down to the ground
1. Place your hands on your knees and push your butt backwards as if you’re going to sit in a chair.
2. Steady yourself and slowly reach down to touch the ground.
3. Walk your hands forward and slowly lower yourself down until your knees are low enough to get on all fours.

GYMGUYZ Urban Honolulu
Home Personal Training & Mobile Fitness
808-638-2525
gymguyzurbanhonolulu@gymguyz.com
gymguyz.com

We’re traditionally taught that to get someone off the floor, have them lean on a chair, get one leg up and push to straighten the knee until the other leg can plant the foot to have 2 legs to stand on. This requires a significant amount of compression force through the knee and very strong…
Summer Foods for Healthy Eyes

Summer means tons of local produce is in season and readily available. A variety of nutrients and antioxidants can likewise be found in Hawai‘i’s abundance of crops and seafood, which help to improve eye health and decrease the risk of certain ocular diseases.

Local eye doctors urge everyone residing in the state to take advantage of summer’s supply of fresh foods, looking out for these local ingredients to support strong eye health:

• Pineapple and lychee are great sources of vitamin C and packed with antioxidants
• Avocados provide loads of vitamin E
• Taro is packed with nutrients such as zinc, iron, potassium and vitamins A, C, E plus B6
• Mangoes, sweet potatoes and papaya are great sources for consuming beta-carotene
• Local species of mushrooms and seaweed provide beta-glucans
• Leafy, green vegetables such as watercress, taro greens and bok choy are rich in lutein and zeaxanthin
• Omega-3 fatty acids are found in many varieties of local fish: tuna, opah, sablefish (also known as butterfish) and swordfish.

HAWAIIAN EYE CENTER
606 Kilani Ave., Wahiawa, HI 96786
808-621-8448 | Hawaiianeye.com

Summer means tons of local produce is in season and readily available. A variety of nutrients and antioxidants can likewise be found in Hawai‘i’s abundance of crops and seafood, which help to improve eye health and decrease the risk of certain ocular diseases. Local eye doctors urge everyone residing in the state to take advantage…