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FALL 2015 Exercise and Nutrition Keys to Long-term Health Like a wheel and spoke, our brain and body operate together. One cannot function without the other. In order for the body to move, it must receive the command from the brain. The connection allows us to function in the physical world. Without proper nutrition, the brain cannot function. “Our brains require significant amounts of energy to work properly, and if we are not taking in enough energy in nutrients from our diet, it can affect us negatively,” says physical therapist Greg Ackley, DPT. “Everyone has heard the expression, ‘We are what we eat,’ and that expression is actually very accurate.” Wellness Center Hours Cape Coral 5 a.m.-9 p.m., Monday-Friday 7 a.m.-5 p.m., Saturday and Sunday Fort Myers* 5:15 a.m.-7 p.m., Monday-Friday 7 a.m.-1 p.m., Saturday Wellness Centers 609 SE 13th Court Cape Coral, FL 33990 239-424-3220 Current research links nutrition to neurological diseases such as Alzheimer’s disease. “Nutrition may reduce the potential onset of diseases like Alzheimer’s,” Greg says. “Avoiding chemicals that are not naturally found in food, such as additives and preservatives, may reduce your risk of health issues regarding brain function. It’s helpful to look at the ingredient list of any food you buy at the grocery store. If the ingredient list is paragraphs long and filled with chemicals that you can’t pronounce, you should probably not allow it to enter your body because it may cause harm.” Greg says nutrition should be at the forefront of health decisions. Each person’s fitness level and dietary goals should influence the 3114 Cleveland Avenue Fort Myers, FL 33901 239-343-4980 *An outpatient department of Lee Memorial Hospital 1 type of exercise and nutrition that is right for him or her. “A sedentary individual at the age of 20 who solely eats fast food may have a harder time balancing and squatting than a 50-year-old who eats a garden salad a day and has been active throughout his or her life,” he says. “In general, exercises and nutrition should be based on the individual’s goal. Fruits, vegetables and some sources of protein are important for brain health.” Genetics also play a role in who will develop neurological disorders and who will not. “Everyone Research has has heard the shown that exercise and expression, ‘We are nutrition what we eat,’ and reduce that expression the risk of is actually very developing accurate.” a multitude of neurological disorders. “This does not mean you can completely prevent neurological disorders, but in my opinion, it’s better to be active and eat healthy to improve your chances of living a long and healthy life,” Greg says. “However, if a neurological disorder is already present, exercise and nutrition will definitely improve your quality of life and slow down the disease progression.” Ask The Doc Sal Lacagnina, D.O., is the Lee Memorial Health System vice president of health & wellness and medical director for the Lee Memorial Health System Wellness Centers. He is board certified in internal medicine and has been in practice since 1993. As a regular part of Words on Wellness, Dr. Lacagnina answers your health-related questions. Send your questions to [email protected]. Question Can you please explain the term “diabetes type 3”? I have heard it in relation to eating too much sugar and how that affects the brain. Understanding that Alzheimer’s disease can be a complication of high blood sugar, we can make adjustments to our diet to help prevent it. Changes in our lifestyle must include lowering our sugar consumption because the average American consumes 26 teaspoons of sugar per day. The limit should be 6-9 teaspoons per day. Answer The term applies to the correlation between sugar consumption and Alzheimer’s disease. To fully grasp this concept, it is important to understand glucose and insulin. It can be hard to limit sugar because it is hidden in so many foods, and at last count, there were 56 different names for sugar in food. But, eating real food—nothing out of a box or bag—that includes vegetables, fruits and whole grains will help you get the right nutrition while limiting your sugar consumption. Glucose is sugar. Insulin is a hormone produced in the pancreas that helps cells take in and metabolize glucose. Excess glucose in the bloodstream causes the pancreas to create more insulin. Cells can become resistant to the increased insulin and begin to deteriorate. With regard to type 3 diabetes, the brain cells deteriorate, which results in memory loss and confusion—which are symptoms of Alzheimer’s disease. If you have any questions or comments, feel free to email me at [email protected]. Stay well! Brain Fitness as Important as Physical Fitness Lifting weights and walking are good for your muscles, and exercising the brain is just as important as hitting the gym. BrainFIT trains the brain to help with memory and to help lower the risk of developing Alzheimer’s disease. Anything we can do to help people stay independent for a lifetime is good for everyone, and the classes are fun.” “We all need to train our brains to retain information,” says Sarah Mitchell, health and wellness coordinator. “Today we just plug phone numbers into our phones and do not use our brains to remember seven digits. This class challenges you to listen, repeat back and retain the information while doing easy-tofollow movements.” Classes are open to all ages but are most beneficial for seniors. BrainFIT According to the Alzheimer’s Association, someone in the United States develops the disease every 67 seconds. The number will continue to grow each year as the size and proportion of the population age 65 and older continues to increase. By 2025, an estimated 7.1 million people will have Alzheimer’s. 8:30 a.m., Wednesdays, Wellness Center – Cape Coral 10 a.m. and 10:30 a.m., Tuesdays, Wellness Center – Fort Myers The 8-week BrainFIT class offered at the Wellness Centers increases mind-body connections and improves cognitive function. Call 424-3220 in Cape Coral or 343-4980 in Fort Myers for more information. “We work on neuroplasticity and easy-to-follow movements, exercising our minds and our bodies at the same time,” Sarah explains. “We may not be able to cure Alzheimer’s but we want to stay as healthy as possible for as long as possible. 2 Protecting Our Most Vital Organ: The Brain 4.Don’t overdo it on “nature’s candy”. While fruits are healthy, they contain natural sugar called fructose. These sugars are rapidly absorbed and, in high amounts, can cause inflammation and high blood sugar. Julie recommends keeping fruits to 1-2 servings per day. When we choose our meals, we don’t typically think about how the food is going to protect our brain. We often choose foods based on sensory, social, cultural and economic factors. While these factors are very important to our relationship with food, Julie Hill, registered dietitian, reminds us to think about our most valuable organ—our brain—and consider some modifications in our lifestyle. 5.Choose herbs and supplements, including green tea (EGCG catechin polyphenol), vitamin E, vitamin C, Co-Q10 and turmeric. These are known for their strong antioxidant and antiinflammatory properties. 1.Choose antioxidant foods, including blueberries, acai berries, goji berries, reseveratrol (grapes, dark cocoa powder, vegetables) and the rainbow of vegetables. “Oxidation, also known as rust in the body, can damage many different areas,” Julie says. “Antioxidants scavenge for toxins, harmful metals and other substances in the body that damage our cells, capture them and remove them with waste.” 6.Exercise. It naturally produces antioxidants in your body and helps to increase oxygen to the brain. It also increases HDL cholesterol (good cholesterol). 7.Drink enough water. Unless a physician recommends limiting your water intake, you should consume a minimum of eight, 8-ounce glasses of pure water daily. Water hydrates, purifies and flushes the body. It can also help to regulate blood sugar. 2.Eat healthy fats and omega-3s, such as olive oil, flax seed, fish (wild caught), cod liver and krill (shrimp). Grass-fed meat tends to have a higher profile of omega-3 than grain-fed, conventional meat. 8.Manage stress, naturally—remember alcohol is a toxin. Sleep 7-8 hours a night and avoid smoking. 3.Cut back on processed foods. Anything packaged typically is high in either sugar or non-nutritive carbohydrates, and is loaded with preservatives. Wellness Centers Welcome New Director, Diane Sobel Proprioception: Mind and Body Unity Diane Sobel is the new director of the Wellness Centers, but she also is the director of respiratory care at Cape Coral Hospital. She started working at Cape Coral Hospital in 1978. Where we are and where we want to be may not align, especially as we age. Proprioception—the awareness of the body’s position in space—is important for posture, decreasing risks of unsafe movements when performing household chores and performing exercises correctly. Balancing two roles at work and a healthy lifestyle can be a challenge, but one that Diane says must be a priority. “I found that I do better staying on track when I have an event planned in the future, such as a 5K race, half-marathon, sprint triathlon or even some of those wacky obstacle-type events,” she says. “Neurological disorders such as Parkinson’s disease may impair proprioception and negatively affect all of these activities,” says physical therapist Greg Ackley, DPT. “Proprioception may not only decrease with neurological disorders, but naturally decreases with age and a sedentary lifestyle.” She also believes that eliminating processed foods and concentrating on lean protein, lots of vegetables and fruit, and a fair amount of fat from nuts, avocados and healthy oils has helped her feel better and stronger. Sensory integration therapy helps people resume natural feelings of balance and is used to explain why individuals behave in particular ways. It also helps therapists determine the best treatment for individual patients. “Proprioception is a very important component of brain health and is required to perform all of your activities in a safe manner,” Greg says. “If your proprioception worsens (and most people will not notice the impairments right away), it can lead to physical impairments, such as joint pain secondary to irregular body mechanics.” In her new role, Diane says she looks forward to working with the dedicated and talented Wellness Center teams to improve the health of the members and the community. Proprioception improves with activity, including yoga, dance and exercise. “By living an active lifestyle you are more likely to improve proprioception,” Greg says. Welcome, Diane! 3 Diane Sobel, Director of the Wellness Centers © Copyright 2015 P.O. Box 2218, Fort Myers, Florida 33902 Words on Wellness is a Lee Memorial Health System publication for the community. Kali Lynch, Communications Writer JL Watson, Communications Writer Diane Sobel, Director, Wellness Centers Website: www.LeeMemorial.org/wellness Please call the Wellness Centers to inquire about our seasonal membership opportunities. Cape Coral...........................239-424-3220 Fort Myers...........................239-343-4980 6300.02 10-15 Purchase 6 Happening This Fall get 1 free. Healthy Holiday Eats by Julie Hill, Lee Health Solutions dietitian 11 a.m., Nov. 18 Wellness Center – Cape Coral Conference Room Take 10% OFF Turkey Trot Registration Nov. 25 Wellness Center – Cape Coral Conference Room Personal Training sessions, Contact John Croce at 424-3228. 6-session Lifestyle Coaching packages. Contact Sarah Mitchell at 424-3231. Refer a friend or family member to the Wellness Center If you refer friends or family members and they join our Wellness Centers for a year, we will give you $25 Club Cash, which can be used for other great services in our centers. Call or stop by the Front Desk for more information. Bring a Friend for “Free Friend Fridays”. You also can find a Free Week pass on our website— www.LeeMemorial.org/Wellness. Healthy Eating for Young Children by JoAnne Fuciu, system director, Child Development Center 5 p.m., Dec. 3 Wellness Center – Cape Coral Conference Room Turkey Trot 5K Run/Walk to Benefit Golisano Children’s Hospital of Southwest Florida 7:30 a.m., Nov. 26 Visit www.FtMyersTrackClub.com for more information. Holiday Hours Wellness Center – Cape Coral Closed Thanksgiving Day and Christmas Day 6 a.m.-noon, Christmas Eve 6 a.m.-noon, New Year’s Eve 84a.m.-noon, New Year’s Day Wellness Center – Fort Myers Closed Thanksgiving Day, Christmas Day and New Year’s Day 6 a.m.-noon, Christmas Eve 6 a.m.-5 p.m., New Year’s Eve