True North Counseling, Healthy Aging Series, Super Agers

How to be a Super Ager | Healthy Aging Series: S10 E21

My Parents Loved Books

My mother taught me to love books. She was reading all the time. The first book she gave me was a copy of Mila 18 by Leon Uris.  I was a Junior in High School, and I would sit in the back of Government Class and read it during class. Sorry Mr. Chambers.

When my parents were aging, we would visit them and would see books stacked everywhere in their home. Mostly books on religion. It was never a problem deciding what to get mom or dad as birthday gifts.

I love books. Not like I love my wife, or my sons, but I love books. My office is full of books. They are a reflection of me in the same way that my clothes reflect me. I have theological books that reflect my three theological degrees. I have clinical books. Books on Analytical Psychology and Carl Jung that reflect that part of my journey. I have fitness books that reflect my life in my late 50s. I wanted to be fit. There are books in my office on hiking trails. I have close to 100 books that reflect where I’ve been and where I want to go.

The Aging Brain

This season is on the aging brain and ways to take care of your brain. Have you noticed that there are older people that seem to defy aging?

You’ve probably heard of the term “Active Agers.” It’s used to describe people in their 60s, 70s, and 80s, that well, stay active. You see them in the malls walking in their Hokas. Some are part of a group called Silver Sneakers. I ran into some Active Agers in the Jefferson Forest with their day packs and they’re trekking poles. I love seeing older hikers, because I’m an older hiker.

Super Agers

There’s a new term that I see more often to describe Active Agers and it’s the term  Super Ager. A Super Ager is someone in their late 70s or 80s that has the cognitive fitness of someone in their 40s or 50s. There aren’t a lot of Super Agers. Generally speaking, they aren’t just mentally fit, but also physically fit. That makes sense. Healthy body, healthy brain equals mental fitness. There is bad news about the aging brain. The older you get, the smaller your brain gets. Here’s the good news: researchers have discovered that Super Agers have larger brains. So, can anyone become a Super Ager? Wouldn’t you like to be a Super Ager; someone who is 80 or 90 with the mental and cognitive fitness of a 40 or 50-year-old? How does a person avoid shrinkage? You know, brain shrinkage?

How to Become a Super Ager

The Three Things You Can do to be a Super Ager

Exercise. What kind of exercise should you be doing? Every kind! Move! There is a lot of research that recommends moderate-level cardio exercise. Your exercise does not have to be extreme. Getting your heart rate up over 100 is very important. I’m sure you’ve heard of HITT exercises (High Intensity Interval Training). Doing high intensity exercises are beneficial but not necessary. You can do MITT exercises (Moderate Intensity Interval Training). Think hills. The reason you lose muscle is mostly because you quit using your muscles. Yes, there are other issues like a decrease in testosterone and nutritional issues, like the decrease in intake of protein. But by and large, older adults lose muscle because of inactivity. It’s called Sarcopenia. I’m going to write about that next season when I do a season on the aging body.

BDNF is your BFF. I originally wanted to call this episode “BDNF is your BFF.” What is BDNF? Its Brain Derived Neurotrophic Factor. It’s a protein growth factor that plays a crucial role in brain development and neuroplasticity. It’s essential for learning and memory. Infants have very high levels of BDNF, which makes sense because their brains are growing exponentially in those early years. As we age, it’s important to preserve brain integrity and brain fitness. There are lots of things that we can do to increase the production of BDNF and one of the simplest ways of doing this is… drumroll… exercising. Nutrition obviously plays a role, but exercise promotes the increase of BDNF which promotes brain growth.

Nutrition. There is no doubt that increasing polyphenols like blueberries as well as increasing your omega-3 oils found in fish oils and avocados, and following the MIND Diet, which I described in an earlier episode. If you want to increase the BDNF in your brain, then eat lots of fruits and vegetables. Eat real food.

Mental Exercise and Cognitive Reserve. I’m also convinced that if you are mentally active and exercise your brain, you can prevent the loss of brain volume, which will maintain what some call Cognitive Reserve. What is Cognitive Reserve? Think, extended life battery. Super Agers have extended life batteries. If you want to be a Super Ager, make BDNF your BFF. Use it or lose it.
Super Agers have bigger brains because Super Agers use their brains a lot.

What kind of mental exercises promote cognitive reserve? Let me suggest three ways to train your brain. I have gathered this information from the Harvard Medical School Special Health Report, “A Guide to Cognitive Fitness.” I highly recommend these special health reports.

“Ideally you want to start stockpiling cognitive reserve in your youth,” they write, “and continue the process throughout your lifetime. Almost everything you do can become mental exercise if you pay attention to it and try to get better at it. Three guiding principles, the cardinal rules of mental stimulation will help you achieve this.”

First, try something new. Continually expand your horizons by trying new experiences that fall outside your comfort zone. Things like a painting class, learning a new skill such as gardening, a new language or a musical instrument.

Second, challenge yourself. If you have a favorite activity, continue to increase the level of difficulty of that activity. This will build cognitive reserve.
Your cognitive workout should be progressively more difficult the way that your Personal Trainer works with you in the gym. You start with the easy stuff like body-weight exercises and progressively move to light weights, then the heavy stuff. 

Third, keep introducing new activities to maximize your mental workouts. I love their suggestion of travel. Visiting a new place can yield lots of rewards this manual suggests.
You have the chance to interact with new people, gain new experiences, and visit sites you’ve previously seen only in books or on television. This health report also suggest trying new puzzles, learning a new language, trying new card games and boardgames, watching plays, films, concerts, and going to museums. I am regularly seeking out new types of music.

If you want to be a Super Ager, you have to work at it.

People don’t become Super Agers by accident. They developed a lifestyle that promotes cognitive reserves, which in turn, produces brain growth.

Schedule learning opportunities for yourself every week. Try to avoid those very passive learning experiences like phone-scrolling or watching television. Those aren’t horrible things to do. They just don’t improve your cognitive reserve in the same way that mental exercise does.

I have mentioned many times throughout my writing and in my practice that you have to prepare for the last 10 years of your life. Being a Super Ager is just one way of doing that.

TO READ MORE ENTRIES IN THE HEALTHY AGING SERIES, CLICK HERE.

Healthy Aging Series Season 10 Episode 20

How to Parent Your Parent | Healthy Aging Series: S10 E20

You are your parents! Well, not exactly, but your parents will determine who you are and what you do for almost your whole life. Mostly.

How do you feel about yourself? Thank your parents.
How do you save or spend money? Thank your parents.
What kind of car do you drive? Thank your parents. (And how you drive that car.)
How about your attitude about pets, politics, Public Schools, or your love of reading, and music? Thank your parents.

Mostly.

Roots and Wings

We called those things roots. That’s the first of two parenting tasks that need to be accomplished when raising your children. The other is wings. You know, pushing older adolescence out of the nest. Forcing them to become independent, self-sufficient, self-determined. 

Both are equally important. Think about the process of developing roots and wings and how it binds you to your parents. It’s impossible to overstate the connection you have with your parents, not to mention the genetic connections. Skin color, height, weight, left-handedness, your dislike of peas and carrots, or cilantro.

The connection that you have with your parents is physical, spiritual, religious, social, and affects everything including your likes and dislikes, even if you are estranged from them. It’s impossible to disentangle.

The Ties that No Longer Bind

Now imagine watching that connection slowly fade into nothing. Imagine the parent who made you who you are, imagine them regressing into someone who has no idea who you are, and for that matter, they have no idea who they are. Regressing is too kind of a word to describe what happens to someone when they develop Alzheimer’s Dementia.

Watching the parent who helped you developed these deep roots and helped you launch into this scary world, watching them, over the course of eight to sometimes 10 years, unbecoming your parent. It’s disheartening and devastating.

I have chosen two books to share and close out my discussion on Alzheimer’s Dementia. Caregivers have written both of these books.

The first is “Walking with Fay,” by Carolyn Birrell. The second is “A Dignified Life: The Best Friends Approach to Alzheimer’s Care,” by Virginia, Bell and David Troxel.

“Walking with Fay” is the eight-year journey that Fay’s caregiver, Carolyn her daughter, takes with her mother who has Alzheimer’s.

It is a story where Carolyn is forced to become the parent of her parent. It is like parenting in reverse. Slowly Fay becomes that newborn-blank slate. That’s what happens with people with Alzheimer’s. They become a helpless, needy, completely dependent human, minus the hope that you experienced when you held that bundle of joy in your arms in the delivery room.

For Fay and Carolyn, the walk was a 7-to-8-year journey through the slough of despair. Like a slow-motion accident being played on a loop. There was nothing Carolyn could do. No veering away or pumping the brakes. If you read “Walking With Fay,” you’ll notice that Carolyn did all the right things.  She read lots of books about Alzheimer’s Dementia and books for caregivers. She attended an Alzheimer’s Support Group. She had personal friends, and she developed relationships with people who helped share her burden. Eventually, she let go and placed Fay in a memory care facility.

I’ll share a few of her emotional experiences through the process of letting go. Read each word.

“Things seem to be moving faster. Her changes are more perceptible. It becomes increasingly easy for me to leave her after each visit. Her sense of time is distorted now, and I’ve found that I can simply reach over for a quick squeak or a kiss on the head and say, “OK mom I’m going now, and I’ll be back tomorrow!”. Gone are the days when I’d begin preparing my exit strategy well in  advance of my departure and  agonizing over that sort of interrogation I received this time. I no longer had to sweat through some story about somewhere I needed to be or the prospect that I had to get things done.”

“I functioned on the level based on my interpretation of what a good daughter should do, not what a loving one would. My visits were born from: I need to ensure my mother was safe. If I missed a day, the anxiety I suffered was nearly unbearable. But I really experience a feeling of longing for my mother‘s actual company and was very aware of its absence. The emotional punishment I handed down to myself for that was relentless.”

“Dementia is dementia, as far as my mother is concerned. I understand there are different nuances among the types, but it doesn’t matter much to me which kind she has. Whether her behaviors resemble someone with Alzheimer’s, Lewy Body disease, Frontal Lobe, or Vascular Dementia, I don’t feel the need to know anymore, and I don’t need to distress her any further to find out. She’s confused, she’s often unsettled, and she’s very suspicious. That’s enough for me to know more than anything for me to manage.”

“My mother was a shell. She was locked away in a confined area of what felt like an insane asylum, and I was the one who put her there. Again, it didn’t matter that I arranged safe shelter for her with more intensive care when she needed it, all I could see were my mistakes, and this one was just another decision.”

“I usually cried a little on the way home. It’s no longer about my hurt feelings over something she said to me, since she no longer speaks, but more over her decline. It is so pronounced now that it’s impossible for me to leave our visits any way, but incredibly sad.”

Walking with Fay was painful and exhausting, like a walk through a desert valley. Maybe that’s the way it’s supposed to be. It’s supposed to hurt when you watch someone, not someone, your parent, dissolve, or rather become the opposite of what they were. They go from being your someone, to something else. I don’t mean that in a disrespectful way. I would strongly advocate for compassionate care and kindness for those going through Alzheimer’s, but there’s little of them left at the end. And many caregivers anticipate a peaceful end.

That was the walk with Fay. Fay had changed. Carolyn had changed. And I had changed, too.

Maybe there was a little synchronicity in my choice of other selection that I read for caregivers. “A Dignified Life,” written by Virginia Bell and David Troxel, from Lexington, Kentucky, provides a wonderful alternative to the parenting model when caring for someone with Alzheimer’s dementia. It addresses the painful process of becoming a parent to your parent with dementia. “Consider being a friend,” they suggest.

Parenting an Adult Child with TBI

As a sidenote, I’ve spent much of my professional life working with persons with brain injuries. In those cases, where adult children experience a brain injury, often they lose their guardianship, forcing their parents to  become their guardians. Parents find themselves in a very conflicted relationship with someone that was living on their own, a source of pride and joy.
Imagine having a 27-year-old son or daughter, injured in an automobile accident and now you help manage their life. You are forced to take a parenting role over them. In many situations,  these relationships become very conflicted. The brain injured 27-year-old does not want to be treated like a child. It’s a tough situation. How to provide supervision without sounding like a supervisor. The real issue is how to support your injured adult son or daughter without sounding like a parent.

Parenting Your Parent Like a Friend

I think that’s what “A Dignified Life,” is getting at. And so, they’ve chosen a different model. Stop acting and sounding like a parent to your parent. Instead, this program asks you to rethink  your relationship with a person you care for and become that person’s best friend.

“Adopting a best friend approach,” they write, “can help diminish the pain and loss you feel about your situation. It can restore a sense of fun, support, good communications, and help you overcome the bad days, and teach you ways to encourage activity. Dementia has changed the relationship you have always had with your family member or friend Memories are lost and routines disrupted, but a best friend approach helps you build a new kind of relationship. They can also be healing. “Mom is now my friend,” one care partner told us. “She doesn’t exactly remember who I am, but we are having more fun than ever as best girlfriends.”

Bell and Troxell’s manual goes into a lot of detail. I encourage you to read the book. Here are the bullet points of the Best Friends Model.

Friends know each other’s personality and history.
Friends do things together.
Friends communicate.
Friends build self-esteem
Friends laugh together
Friends are equals.
Friends work at the relationship.

This is only a thumbnail sketch of this program and they’ve written a lot and provide trainings on how to do the best friend approach, but I think it’s an approach that is worth pursuing.

The Kind and Just Parent

Years ago, I read an excellent book by William Ayres, entitled “A Kind, and Just Parent.“
Ayres was an educator. His book is about two men who worked with children and teenagers convicted of serious crimes, who had been incarcerated in a detention center called Audy House, in Chicago, Illinois.

Here is the lesson learned from supervising teens: Take the power out of the relationship.
I think that’s what The Best Friends Approach attempts to do. It seems to me that the biggest challenge that you will face overseeing your parents with Alzheimer’s is the power struggles, and caregiver burnout. 

Maybe the Best Friends Approach helps with both of these dilemmas. I guess the lesson gleaned from these two books is, if you end up parenting your parent with Alzheimer’s, try not to act and sound like a parent.

This is my last dementia memoir. I’ve shared many and they can take their toll on your psyche, witnessing all of the trauma. But for me they were necessary.

I have two more episodes left for this season. The next is about Super Agers, and then the finale.

Take care.

TO READ MORE ENTRIES IN THE HEALTHY AGING SERIES, CLICK HERE.