You At Your Best

special to you at your Best Many of us recognize the threat posed by cognitive decline, which can make it hard for individuals to live independently. According to data from the Max Planck Institute for Demographic Research published in 2020 in the journal Epidemiology, since the mid-1990s, rates of dementia cases in the United States have risen steadily. Since that time, the annual increase for men is 2.0 percent and for women it is 1.7 percent. Researchers concluded that, "undercovering determinants of increasing cognitive impairment risk should become a research priority." As doctors grapple with figuring out why dementia rates are growing, individuals can do all they can to help reduce their risk for serious cognitive decline. Some reduction in cognition is to be expected with age, but dementias, such as Alzheimer's disease, should not be accepted as an inevitable side effect of aging. In fact, reading more can help people keep their brains sharp. Studies looking at the effects of daily reading activity on the risk of cognitive decline point out that reading does, in fact, make a big difference. According to research by Yu-Hung Chang, I-Chien Wu and Chao A. Hsiung, from the Department of Public Health, China Medical University and Institute of Population Health Sciences, a 14-year study of people aged 64 and above determined those with higher reading frequencies were less likely to have cognitive decline at 6-, 10- and 14-year interval measurements. This remained the same at all educational levels. The authors concluded that reading was protective of cognitive function later in life. Dr. Wade Fish, Director at Northcentral University's Graduate School, advises that reading can improve memory and concentration, and also relieves stress. Brain-stimulating activities like reading have been shown to slow down cognitive decline in older age. While reduction in cognitive decline is one benefit of reading, Psychology Today also reports that bibliotherapy, or the therapeutic use of select reading materials, can alleviate many different mental health challenges. It can improve one's social cognition and ability to empathize with others. Reading also can be associated with a longer life. A cohort study drawn from the Health and Retirement Study (HRS) collected by the University of Michigan's Institute of Social Research and supported by the National Institute on Aging found book reading was associated with a 20 percent reduction in mortality. Individuals who want to live longer and reduce their risk of cognitive decline can turn to books. Reading every day can support positive health outcomes. resolve to read more! The impact of reading on long-term cognitive health special to you at your Best Resolutions to get in shape, exercise more and eat healthier foods are popular each January. Optimism reigns when making resolutions, but the difficulty lies in keeping them. Individuals looking to get healthier in the year ahead can find success with these simple goals. Wake up earlier Waking up a half hour earlier each day can have a substantial impact. That small amount of extra time can be devoted to meditation, deep breathing exercises or even some yoga stretches. Move around more frequently Many people with office jobs spend hours sitting in front of computers. A sedentary lifestyle can have an adverse effect on overall health. Set a timer or use a reminder on a fitness tracker to remind you to get up and move around for a little bit every hour. Eat more vegetables Vague goals like "eating better" are difficult to maintain because there is no specific goal to achieve. Rather, a resolution like eating a fruit or vegetable each day at every meal is something measurable. Vegetables can be hidden in favorite foods, such as desserts. Swap pasta noodles for spiralized zucchini as another easy fix. Stand straighter Posture tends to decline with age, advises AARP. This can cause the spine to lose flexibility. Stretches to maintain posture can help anyone stand straighter and improve long-term health. Add "bursts" to your walk Researchers at the Mayo Clinic tout the benefits of interval training. While high-impact workouts may not be appropriate for everyone, adding little speed bursts to a daily walk can provide significant health benefits. Aim for 30 to 60 seconds of rapid walking at regular intervals to shake up the workout. Drink more water Increasing water intake can help you feel fuller, thus reducing the likelihood that you will overeat. Gradually increase your water intake by adding a few ounces each day until drinking water becomes rote. Take a workout outside Switch up your normal routine by making use of the great outdoors to exercise. Instead of three miles on the treadmill or elliptical machine at the gym, opt for three miles on a local hiking trail. Healthy resolutions are easier to keep when you have firm ideas and choose reasonable goals. 7 fitness resolutions that are easy to keep 4 | you at your Best | youatyourBest.nwaonline.com January - Goals for Great HealtH | sunday, decemBer 25, 2022

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