When Is It Time to Consider a Personal Care Community?

Deciding when it’s time to consider a personal care community for a loved one is never easy. For many families, it’s a decision filled with emotion, uncertainty, and concern. However, as people age and their needs evolve, there may come a time when the level of care they require surpasses what family members or home health aides can provide. Understanding the signs that suggest it’s time to consider a personal care community can help you make a more informed, compassionate decision.

1. Increasing Difficulty with Daily Activities

One of the clearest signs that it may be time to consider a personal care community is when your loved one struggles with activities of daily living (ADLs), such as:

• Dressing
• Bathing
• Eating
• Using the restroom
• Walking or moving around

If your loved one is finding it increasingly hard to perform these basic tasks independently, a personal care community can provide round-the-clock support to ensure they receive the care and assistance they need to maintain a comfortable quality of life.

2. Declining Health and Medical Needs

As people age, they often develop chronic medical conditions that require ongoing management. If your loved one’s health is declining and they have complex medical needs—such as frequent medication changes, specialized treatments, or the need for constant monitoring—a personal care community might be the best option. Personal Care communities provide professional medical staff who are trained to handle medical emergencies, administer medications, and monitor patients’ overall health. 

3. Frequent Falls or Safety Concerns

Safety is a critical factor in determining whether it’s time to consider a personal care community. Frequent falls, injuries, or increased difficulty navigating their home could put your loved one at serious risk. If they’re no longer able to live safely in their current environment, a personal care community offers a secure setting with staff available to assist in case of accidents, minimizing the risk of injury.

4. Caregiver Burnout

Caring for an elderly loved one can be physically and emotionally draining, especially if their needs become more demanding over time. If the primary caregiver—whether it’s you, another family member, or a home health aide—is experiencing caregiver burnout, it may be time to explore other care options. Burnout can lead to stress, exhaustion, and even resentment, which can impact both the caregiver and the individual receiving care. A personal care community can alleviate this pressure by ensuring that professional staff are available to provide care 24/7.

5. Worsening Dementia or Alzheimer’s Symptoms

For individuals with dementia or Alzheimer’s disease, memory loss and cognitive decline can become overwhelming. If your loved one is wandering, becoming easily disoriented, or forgetting essential tasks such as eating, taking medication, or turning off the stove, it may no longer be safe for them to live at home. Personal care communities with specialized memory care support are designed to provide a secure environment for individuals with cognitive impairments, ensuring their safety and well-being.

6. Social Isolation

Aging adults may experience increased loneliness and isolation, especially if they live alone or have limited social interaction. This isolation can lead to depression, anxiety, and a decline in mental health. Personal care communities offer a community-based setting where residents have access to social activities, group meals, and opportunities to interact with others. This sense of community can help improve their emotional well-being and provide a sense of belonging.

7. Inability to Manage Finances or Household Responsibilities

As we age, managing household responsibilities like paying bills, cleaning, grocery shopping, and maintaining the home can become overwhelming. If your loved one is struggling to keep up with these tasks or has lost track of their finances, it may be time to consider a personal care community where they can focus on their health and well-being rather than worry about managing a household.

8. Frequent Hospitalizations or Medical Emergencies

If your loved one has been hospitalized multiple times due to falls, infections, or other health concerns, it could indicate that they need a higher level of care than what can be provided at home. Personal care communities have medical staff on hand to address emergencies quickly and prevent hospital readmissions.

9. Family Conflict Over Care Decisions

When family members disagree on how best to care for a loved one, it can lead to conflict and tension. If family members are unable to agree on the type or amount of care needed, or if everyone is feeling overwhelmed by the situation, a personal care community might offer a solution. A personal care community can provide professional, impartial care, which can reduce the strain on family relationships.

10. Your Loved One Expresses a Desire for More Care

Sometimes, the individual needing care will express that they no longer feel comfortable living at home or want more assistance. If your loved one is voicing concerns about their ability to care for themselves or is open to the idea of moving into a personal care community, it’s important to listen to their wishes. Respecting their autonomy and understanding their needs can guide you in making the best decision for their care.

Deciding when it’s time to consider a personal care community is a deeply personal choice, and it’s not one to be made lightly. It’s important to evaluate your loved one’s physical, emotional, and social needs, as well as your own ability to provide care. While the decision can be challenging, personal care community provide a safe and supportive environment where your loved one can receive the attention, medical care, and social interaction they need to live a comfortable and fulfilling life.

Sensory Supported Aromatherapy for Individuals Living with Dementia at Lehigh Commons Senior Living, Macungie PA

Gradual decline across the five senses (visual, auditory, kinesthetic, olfactory, and gustatory) is often part of normal aging and can lead to loss of independence, social isolation, disorientation and confusion, safety risks, and other adverse outcomes. However, sensory change is also specific to cognitive impairment. Older persons living with dementia are particularly vulnerable to sensory deficits, which can reduce their capacity to interpret and manage the demands of their environment. Supportive sensory practices with basic care practices can help reduce confusion and enhance orientation.

The support across the five senses can be greatly essential for individuals living with dementia. There are a wide range of techniques available to correct sensory imbalances, increase alertness, reduce anxiety and agitation, and enhance quality of life. Aromatherapy has been noted to be one of those evaluated sensory techniques.

There has been a long history of using essential oils, plants and herbal therapy for its restorative properties for mind, body and spirit.

Some essential oils, such as chamomile, can help reduce stress, anxiety, and depression. Used for brain health, Rosemary essential oil may help protect the brain from chronic anticholinesterase diseases such as Alzheimer’s. The aroma of sweet orange has the ability to boost mood. The use of essential oils can be endless with homeopathic benefits.

To assist with promoting life enrichment programming and fostering well-being  utilizing the five senses, we have introduced Aromatherapy with the use of  warm towels. The administration of scented oils via heated towels to induce a calm and positive effect. Social and physical contact can be a key therapeutic element in aromatherapy practices that is well-accepted by recipients with no harmful effects.

The sense of scent combined with the sense of touch can reach the innermost parts of the person. When fear, agitation, restlessness or anxiety is elevated, the use of aromatherapy can often help to ease the effects of these common behavioral and psychological symptoms associated with dementia in a natural, harmless, holistic approach.

Aromas have the potential power to activate a number of physical and emotional responses. Certain aromas can set a childhood memory in motion, bringing back long forgotten thoughts, faces and feelings. Just like the smell of home-baked cookies wafting from our kitchens. Aromatherapy is a wonderful and pleasant way to reach our residents and to help caregivers cope with tasks of daily living.  Aromas and Fragrances are an essence of long- term memories to be brought back to life within the degenerative diseases of dementia. By continuing to support across the five senses, this fires up the brain cells to reminisce those past long forgotten thoughts, faces and feelings. We want to help foster strong connections with those pleasant memories for those residents in our community for as long as they have the ability to.

Caring for a loved one with memory challenges is both rewarding and demanding. Whether you’re a family caregiver, an elderly individual navigating your own path, or a healthcare professional seeking insights into dementia support, understanding memory care is crucial. This guide aims to provide comprehensive information on memory care, equipping you with the knowledge to make informed decisions.

Understanding Memory Care
Memory care refers to specialized care tailored to meet the needs of individuals with memory loss conditions like dementia and Alzheimer’s disease. Unlike traditional senior care, memory care focuses on creating a safe and structured environment that nurtures cognitive function, emotional well-being, and physical health.

Key Features of Memory Care

• Specialized Staff: Memory care facilities employ trained professionals who understand the intricacies of dementia and related conditions. Their expertise ensures that residents receive personalized care and attention.

• Structured Environment: Facilities are designed with safety in mind, featuring secure layouts to prevent wandering and confusion. Regular routines help residents maintain a sense of normalcy and reduce anxiety.

• Engaging Activities: Cognitive therapies and activities are integral to memory care, enhancing memory retention and improving quality of life. These activities can range from art therapy to music sessions and reminiscence therapy.

• Nutritional Support: Proper nutrition plays a vital role in managing dementia symptoms. Memory care facilities offer balanced meals tailored to the dietary needs of residents, ensuring they receive essential nutrients.

 The Importance of Memory Care
For family caregivers, entrusting a loved one to a memory care facility can be a daunting decision. However, the benefits often outweigh the initial apprehension. Memory care provides a supportive community where your loved one can thrive, offering peace of mind to families knowing their loved one is in capable hands.

 Benefits for Family Caregivers

• Reduced Stress: Caring for someone with memory loss can be emotionally and physically taxing. Memory care offers respite, allowing caregivers to recharge and focus on their own well-being.

• Expert Oversight: With trained staff overseeing your loved one’s care, you can rest assured that they are receiving expert support tailored to their unique needs.

• Social Interaction: Memory care centers facilitate social engagement, reducing feelings of isolation for residents and helping them form meaningful connections.

 Navigating Memory Care Options
Finding the right memory care facility involves careful consideration of several factors. Here’s how you can begin the process:

1. Assess Needs: Identify the specific needs of your loved one. Consider their cognitive, physical, and emotional requirements to find a facility that aligns with these needs.

1. Research Facilities: Conduct thorough research on memory care facilities in your area. Look for reviews, visit potential centers, and speak with staff to understand their approach to care.

1. Evaluate Programs: Explore the programs and activities offered. Ensure they align with your loved one’s interests and contribute to their overall well-being.

1. Consider Location: Choose a facility that is easily accessible for family visits, fostering a connection between your loved one and their family support system.

 Memory care is an invaluable resource for those navigating the complexities of dementia and Alzheimer’s. By choosing the right care environment, you can enhance the quality of life for your loved one while also providing relief for yourself as a caregiver.

Remember, you’re not alone in this journey—resources and communities are available to guide you every step of the way. Call us today: 610-509-0445.

Your State Representative or State Senator can Help!

Did you know?

If you or your loved one is no longer driving due to medical reasons, you can trade in your PA driver’s license for a PA Photo ID, and there are resources to help you with the process! Here is a step-by-step guide:

• You can do this before the license expires or shortly afterward
• Complete a PennDOT form DL-54A and attach the driver’s license to surrender
• PennDOT will issue a FREE Photo ID and use the photo ON FILE for the first 4 years
• Should your Photo ID need to be renewed, at that time there will be a fee and you will have to go to a Photo Center for the picture

This easy process helps older adults who may have a difficult time getting to a photo center to have the picture taken and this “buys” at least four more years! If you cannot get to a photo center to renew in four years, there is a way that a request can be made to PennDOT to continue to use the photo on file (this isn’t guaranteed but is often approved!)

Lastly, to make it even easier and to expedite the process, residents can go through their State Representative or State Senator to do this.  Offices have the forms and can inform PennDOT that the driver’s license was surrendered to their office on what date, and office staff can work with PennDOT for processing on your behalf.

Kelly O’Shea Carney, PhD, ABPP
Board Certified Geropsychologist
President, Dementia Friendly Lehigh Valley Steering Committee

As the evidence grows that reducing risk factors for dementia by adopting healthy lifestyle choices can prevent and/or delay the onset of dementia, researchers are also advancing the tools and processes for diagnosing Alzheimer’s disease early in its development.  The goal of this early diagnosis is to provide more opportunity for early treatment and intervention, as well as to motivate the adoption of healthy lifestyle factors to slow progression and maintain function.

By way of example, consider how we now identify and treat heart disease.  By middle age, your doctor likely orders blood tests to identify cholesterol levels and blood sugar, while also taking your blood pressure and perhaps even offering an occasional EKG to monitor heart function.  All of these tests are used to look for the very earliest signs of heart disease, and if there is evidence that any of indicators are outside normal limits, your doctor will likely recommend changes in diet and exercise, perhaps send you to a specialist for further evaluation and/or recommend a medication that reduces risk for heart disease.

Until recently, the same options for identifying very early signs of Alzheimer’s disease and related disorders (ADRD) were not available.  As a result, most people have not typically received a diagnosis of dementia until symptoms were clearly evident and the disease was in the middle stages of progression.  However, researchers have been working tirelessly to develop the kinds of tests that will help to identify the earliest signs of Alzheimer’s and now there are blood tests, neuroimaging, and other tests that can identify increased levels of the building blocks for this disease.  These tests identify increased levels of amyloid and tau in blood streams, cerebral spinal fluid, and brain metabolism.  In addition, there are neuroimaging tests that can reveal early changes in brain structure and function that typically accompany the development of cognitive decline.  The signs of these early changes identified by the various tests a doctor can order are called “biomarkers,” and just as we identify an increased risk for heart disease using the biomarker of cholesterol, doctors can now look for biomarkers of Alzheimer’s disease by using these new diagnostic tools.

Some of the biomarker tests are used exclusively in research settings, but a few have been approved for use in clinical settings.  As the use of biomarker tests for Alzheimer’s becomes more common, perhaps too the stigma and fear of dementia will diminish. Just as the identification of high cholesterol is now used as an early warning sign to encourage a patient to alter their lifestyle and pay attention to their heart health, so too identify the biomarkers for Alzheimer’s has the potential to serve as a motivation to adopt the healthy lifestyle changes that diminish risk for dementia.

The guidelines and metrics for using the new tests to identify biomarkers for Alzheimer’s disease are still being developed and both doctors and their patients are wrestling with the risks and benefits of early diagnosis of Alzheimer’s.  It is clear that the sooner the building blocks of dementia are identified in a patient, the more intentional the physician and patient can be about early interventions that may prevent, postpone, and/or slow the progression of the disease process.  Researchers are still working to create new therapies and determine how effective and long-lasting diminishing risk factors might be in altering the course of disease.

For the moment, however, these advances in research and clinical care provide us all with a few hopeful developments.  First, there is increasing evidence that up to 50% of all dementia cases can be delayed and/or prevented by adopting the lifestyle choices that address the identified risk factors for dementia (see the DFLV April 2024 newsletter for a review of those risk factors).  Second, we know that early intervention is far more effective at bending the curve on disease progression than later intervention.  Therefore, the ability to identify the biomarkers for Alzheimer’s before symptoms develop is a move in the right direction.  Finally, if the use of biomarkers to identify Alzheimer’s proves to be as effective as the identification of biomarkers for heart disease in promoting healthy behavior and altering the trajectory of disease, we may all enjoy a future in which dementia is far less common than it is today.

Resources: 

Livingston, Gill et al. (2024).  Dementia prevention, intervention, and care: 2024 report of the Lancet standing Commission, The Lancet, Volume 404, Issue 10452, 572 – 628.  https://doi.org/10.1016/S0140-6736(24)01296-0

Jack, C. R., Andrews, S. J., Beach, T. G., Buracchio, T., Dunn, B., Graf, A., Hansson, O., Ho, C., Jagust, W., McDade, E., Molinuevo, J. L., Okonkwo, O. C., Pani, L., Rafii, M. S., Scheltens, P., Siemers, E., Snyder, H. M., Sperling, R., Teunissen, C. E. & Carrillo, M. C. (2024). Revised criteria for the diagnosis and staging of Alzheimer’s disease. Nature Medicine, 30(8), 2121–2124. https://doi.org/10.1038/s41591-024-02988-7

Kelly O’Shea Carney, PhD, ABPP
Board Certified Geropsychologist
President, Dementia Friendly Lehigh Valley Steering Committee 

Benjamin Franklin is credited with saying “An ounce of prevention is worth a pound of cure.” When he first coined this phrase, he could not have had any idea about brain health and the insights we have today into the risk factors for dementia. But even so, his words could not be truer for those who care about such things. 

Research has identified 12 modifiable risk factors for dementia and seven of them are medical issues that your physician is likely to track during routine preventive care visits. In relation to brain health, this means that by seeing your physician for your annual physical and following the advice you are given, you can reduce your risk for dementia over the course of your lifetime. 

The seven modifiable risk factors that your physician can help you to monitor and address, and the percent of total risk for dementia contributed by each factor is listed here: 

• Hearing loss (8%)
• Elevated blood pressure (2%)
• Excess use of alcohol (1%)
• Obesity (1%)
• Smoking (5%)
• Depression (4%)
• Physical inactivity (2%)
• Diabetes (1%)

In other words, the research suggests that the risk of developing dementia could be reduced by 24% if each of us simply engaged in good preventive health practices and lifestyle choices that reduced the occurrence of these specific risk factors. Truly, a little bit of prevention can make a significant difference in brain health! 

When you look more closely at the issues listed above, it becomes clear that most of them relate to the healthy behaviors we all know we should be engaging in. Regular exercise, healthy eating to reduce problems with obesity, managing hypertension and diabetes, giving up smoking, and drinking only in moderation. These are the same things we know are good for our overall health and heart health. Now we also know these same issues are important for brain health. Moreover, your family physician can both monitor for these problems during annual physicals and can treat the issues if they arise. For example, treating issues with blood pressure, diabetes, and/or depression reduces the risk these conditions present to your brain health almost as well as not developing them in the first place. Similarly, remediating hearing loss, if it occurs, also serves to reduce the risk of the damage to the brain that develops as a result of the 

loss of the connection and cognitive stimulation that comes from not being able to hear. So even if you have a genetic predisposition to one of the conditions identified above, managing that health issue under the supervision of a physician can still help you to preserve the health of your brain. 

In a 2020 article published in the Lancet naming the 12 modifiable risk factors for dementia, the researchers noted that the stage of life in which each risk factor comes into play is also relevant to preserving brain health (Livingston, et. al., 2020). That article included the graphic below that illustrates when each risk factors plays the greatest role in compromising brain health. This illustration makes clear that brain health and the prevention of the risk factors that compromise it is a life-long endeavor. While it is never too late to focus on a bit of prevention, it is better to be mindful and attentive to the prevention of health issues throughout the lifespan. Engaging in healthy behaviors, seeking preventive health care, and collaborating with your physician to monitor and treat any health issues that emerge is your best bet to reduce the modifiable risks for dementia later in life. That ounce of prevention is far better than experiencing the cognitive changes associated with dementia for which there is currently no cure. 

Livingston G, Huntley J, Sommerlad A, Ames D, Ballard C, Banerjee S, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020;396(10248):413–46. https://doi.org/10.1016/S01406736(20)30367-6. 

It has long been known that social isolation is bad for your health.  People who have limited relationships, social connections, and/or social support, as well as those who describe themselves are lonely, are at higher risk for a multitude of negative health outcomes.  These well documented negative health outcomes include hypertension, stroke, and premature death, as well as an increased likelihood of mental health disorders, such as depression and anxiety.  In addition to these findings, there is an expanding body of evidence confirming an increased risk of developing dementia among those who lack social connection and support.

 

In a 2023 report by the U.S. Surgeon General, the negative impact of loneliness and social isolation were examined and the increased risk for dementia among socially isolated older adults was estimated to be as high as 50%.  In other words, if you are someone who lacks social connection with family, friends, and neighbors, you are at substantially greater risk of developing cognitive decline than your same age peers who enjoy social connection and support.  Similarly, in a recent longitudinal study conducted at Johns Hopkins, researchers found a 59% higher risk of developing dementia among those with a poor social network and a 29% higher risk for dementia among those lacking social support.  Based on findings like these, the Lancet 2020 report on dementia prevention, intervention, and care noted that, assuming a causal relationship, up to 4% of all dementia diagnoses can be attributed to lack of social support in later life.

 

The range of negative health outcomes associated with loneliness and isolation, including the increased risk for dementia, are mediated by the stress response in our bodies.  Specifically, human beings are social animals, and we need the presence and support of other people in our lives to help us manage the demands of daily life and challenging life events.  Relationships serve as a protective factor in our response to stress as those around us provide comfort, encouragement, and assistance with the stressors in our lives.  Without social support as a buffer, chronic life stress has an increased impact on our minds and bodies creating greater wear and tear on body systems, widespread inflammation, and inhibition of our immune system.  These stress related outcomes also take a toll on the brain and help to set the stage for disease and dysfunction.

 

Sadly, we live in a culture that has become increasingly disconnected and loneliness is on the rise among all age groups. The Surgeon General’s report addresses these trends and suggests a variety of ways that social infrastructure can be enhanced in America to support the wellbeing of all and to reduce the negative health impacts of social isolation and loneliness.  It will take collective action government, businesses, social services, and faith communities to foster improvements in social infrastructure, such as neighbor to neighbor interactions, availability of social clubs, networks, and events, and enhanced access to faith communities, local services and events, and education about the impact of poor social support.

 

Each of us can also be mindful and intentional about seeking, engaging in, and maintaining our social networks.  Simple ideas for building a social network include reaching out to neighbors, maintaining relationships with friends and family – even if they live far away, joining a club, church, or local group, or volunteering.  Any one of these small acts can help to connect us with others and serves to expand and strengthen our web of connection with others.  Human beings evolved in community and have always benefitted from interdependence and connection with others.  Modern culture may challenge the ways we have stayed connected in the past, but it has also given us new ways to connect virtually and across barriers of time, space, and differences of background and experience.  We owe it to ourselves and to our communities to reach out and connect with others.  When we do so, we improve our own health and wellbeing and support the health and wellbeing of those around us.

 

Written By:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

 

Chair of Dementia Friendly Lehigh Valley Steering Committee

The content of this article was informed by the following scientific articles and reports, which can be consulted if you would like to learn more about the relationship between social connection and dementia.

US Surgeon General’s Report:  Our Epidemic of Loneliness and Social Isolation.  Available at:  https://www.hhs.gov/sites/default/files/surgeon-general-social-connection-advisory.pdf

Huang AR, Roth DL, Cidav T, et al. Social isolation and 9-year dementia risk in community-dwelling Medicare beneficiaries in the United States. Journal of the American Geriatrics Society. 2023; 71(3): 765-773. Available at:  https://agsjournals.onlinelibrary.wiley.com/doi/epdf/10.1111/jgs.18140?utm_term=JGS&utm_campaign=WRH_1_9_23&utm_medium=email&utm_source=publicity

Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet. 2020 Aug 8;396(10248):413-446. Available at:  https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(20)30367-6/fulltext

Now that the summer heat is behind us and the weather is getting colder, flu symptoms
will become increasingly common. For seniors, common cold can lead to complications like bronchitis and pneumonia. For seniors struggling with more chronic conditions like diabetes or asthma, a flu infection can worsen things. Your loved one’s health should be your priority as the winter draws closer, and taking the right steps to prepare your seniors for the season is essential.

Get a flu vaccine

Seeing your loved ones succumb to mild illnesses like the flu can be tough to watch.
Unfortunately, the older they get, the weaker their immune system is, especially when
they have underlying health issues. So, don’t underrate the capacity of something seemingly as simple as flu to lead to severe complications. Ensure you get your seniors a flu vaccine early to protect them from the worst of the virus.

Be ready for snowstorm

Snowstorms can leave seniors isolated or restricted inside their homes, so it’s essential to prepare for the worst eventualities, such as occasional blackouts. Stock up the kitchen and ensure that water and medication are readily available. You can also get supplies such as a warm blanket, gloves, spare batteries, and a flashlight to ensure your loved ones stay comfortable.

Practice proper hand washing

You should impress upon your loved ones the importance of proper hand washing, as it is a highly effective way to prevent cold and flu. It begins with applying anti-bacterial soap and warm water to the hands, working the lather for about 20 seconds before rinsing and drying the hands. Have them use disposable towels to wipe their hands and use them to turn off the running water to avoid recontamination from touching the faucet.

Eat healthy

Although adequate nutrition can be challenging to manage during the cold months, you should make an effort to ensure that your loved ones get quality, nutritious meals at all times. Stocking up on frozen portions of vegetable-rich meals, soups, and fruits will strengthen their immune system and make them more resilient to the flu.

Get active

Depending on the capacity of your loved ones, you should impress upon them the importance of physical exercise as an efficient way of helping the body fight infection.  Ensure they regularly carry out low-impact exercises for a few minutes daily to avoid being couch potatoes, making the immune system too weak to resist the flu.

Clean household surfaces

Cold and flu viruses can survive on surfaces outside of the human body and particularly live longer on surfaces like wood, plastic, and metal. So, keep your loved ones from contracting the flu by cleaning household surfaces with the appropriate disinfectants containing hydrogen peroxide, citric acid, pine oil, alcohol, or bleach. Also, check that your loved ones are not allergic to any substances in the cleaning agents you use.

Get help and advice on senior care in the Lehigh Valley and Upper Bucks

Taking care of your loved ones can be challenging, especially when they’re dealing with chronic health conditions. With the cold and flu season around the corner, you have additional worries and need the proper knowledge to handle their unique conditions. At Care Patrol of the Lehigh Valley and Upper Bucks, we are your friendly partner in senior care and will gladly assist you in finding the best solution for your loved ones. Call us today to learn more.

CarePatrol: Senior Care Services

610 – 509 – 0445

https://www.carepatrol.com/advisors/lehighvalley

We live in a busy world and each of us faces multiple competing demands that require our time and energy. Moreover, our society tells us that being busy is good and that its achievement, accomplishment, and success matter. In this context, many people forgo sleep in order to address the “to do” list of their lives. “If there are not enough hours in the day to do all that needs to be done, skip that extra sleep and use the time to be more productive” – or so the logic of it goes for many people.

 

Research tells us that more than a third of Americans get less than the recommended amount of sleep each night. The impact of their sleep deprivation ranges from daytime sleepiness and fatigue, to depression, and an increased risk for chronic conditions like dementia, diabetes, and obesity. While good sleep may seem like it is an optional aspect of daily self-care, and one that each of us occasionally skimps on, the truth is that good sleep each night protects and nourishes the brain in important ways.

 

Based on emerging research, the National Sleep Foundation recently updated the recommendations regarding the average amount of sleep needed by adults. The recommendations now say that adults over the age of 18 require 7 to 9 hours of sleep each night. This amount of sleep is necessary because the brain and the body emerge in important restoration and repair during our sleep. Without adequate time for the body’s natural processes to clean, repair, and replenish the brain and body, damage accumulates over time and results in the increased risk of disease and diminished function.

 

Adequate sleep is identified as one of the modifiable risk factors for dementia.  For example, one study conducted with funding by the National Institute of Aging showed that people in their 50s and 60s getting six hours of sleep or less were at greater risk of developing dementia later. Compared to those getting normal sleep (defined as 7 hours), people getting less rest each night were 30% more likely to be diagnosed with dementia. Moreover, for those diagnosed with dementia, adequate sleep can enhance mood and function even in the context of the disease.

 

If you are someone who has difficulty sleeping, consider adopting “sleep hygiene” practices.  These strategies create optimal conditions for sleep and can enhance both the quantity and quality of nightly sleep.  Some easy to adopt sleep hygiene practices include:

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

 

Sleep is critically important to both brain health and overall physical and mental health.  While life can be busy, sleep must never feel like an optional activity that can be skipped or minimized.  Our brains need sleep to function and when we do not allow time for the brain and body to rest and restore, there is a cumulative price to be paid in mood, health, and function.  So get some.  It’s good for you in mind and body, and you will be better prepared to take care of that “to do” list when you are well rested.

 

Written by:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

Chair of Dementia Friendly Lehigh Valley Steering Committee

 

Information shares in this article came from the following websites. You can refer to these articles to learn more about the topic of sleep and brain health.

Center for Disease Control. Basics About Sleep. Retrieved at:  https://www.cdc.gov/sleep/about_sleep/index.html

National Institute of Health.  Good Sleep for Health.  Retrieved at:  https://newsinhealth.nih.gov/2021/04/good-sleep-good-health#:~:text=Good%20sleep%20improves%20your%20brain,stroke%20to%20obesity%20and%20dementia.

National Institute of Health Research Matters.  Lack of Sleep in Middle Age May Increase Dementia Risk.  Retrieved at:  https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk

There is a common belief that doing a crossword puzzle every day will help preserve cognitive function. While there is a grain of truth in this idea, like many commonly held beliefs, there is more to it than you might realize. It is more accurate to say that doing a crossword puzzle every day is good for your brain health IF you don’t usually do crossword puzzles. If the New York Times daily crossword has been your favorite pastime for years, learning to square dance may be better for your brain health. And if you both square dance and do crossword puzzles, then perhaps tutoring kids as a volunteer may be better for your brain.

The reality is that our brains need NOVELTY to optimize function. This is true because of the phenomenon of neuroplasticity. Neuroplasticity refers to the capacity of the brain to develop new brain cell pathways and connections when challenged with tasks that are unfamiliar and require a bit of effort. Brain cells, or neurons, are shaped somewhat like trees, with a long stalk running top to bottom and a variety of branches extending from that center. When the brain is challenged by unfamiliar tasks, over time these new tasks encourage the branches of the neurons to grow into new directions and make new connections. The more interconnected the brain cells become, the stronger the networking, communication, and coordination across different areas of the brain will be.

When we do not challenge our brains with new and challenging tasks, the brain is deprived of the stimulation it needs to keep evolving the internal density and complexity of the networks of brain cells. For that reason, it is good to try new things, to learn new things, and to challenge ourselves. It is important to remember that all aspects of our function are managed by the brain. So, the new activities and tasks we try can come in a variety of forms. For example, if you have always played tennis, incorporating swimming, yoga, or dancing into your exercise routine will challenge growth in your brain. If your favorite “brain teaser” has been to do a crossword puzzle, perhaps learning a new language, playing Soduku, or attempting to solve a visual pattern game, like Tiles or Vertex, will give your brain a change to grow in a new direction. If you have never tried meditation, give it a go. If you have never joined a book club, try it. And if you have always enjoyed rock and roll concerts for entertainment, consider going to an art or science museum for a Saturday afternoon outing.

The point is that our brains are literally designed for flexibility and evolution. When we stick to the same old routine and only do the things we know we are already good at, our brains use the same well-developed pathways of processing that were laid long ago. When we try something new, and even when we experience a little frustration or even failure as we learn, our brains are stimulated to grow and evolve. Moreover, as we encourage the development of new pathways and connections among brain cells, we are also building the strength and resilience of our brain function. Then, if we ever do encounter dementia or another illness or injury that challenges brain function, our brains will have greater reserve capacity as a result of the dense connections and complex pathways that have developed. This is what scientists call “cognitive reserve” and this reserve is what helps people in the early stages of dementia to function better longer.

So, are crossword puzzles good for your brain? Maybe. But only if you haven’t done them before and also try lots of other new things after you enjoy your daily crossword.

Written by:

Kelly O’Shea Carney, PhD, ABPP

Board Certified Geropsychologist

Chair of Dementia Friendly Lehigh Valley Steering Committee