Well, fast forward seven years from my last post on this subject. It got sort of lost in the busyness of life, but now the research and support for various types of meditation, such as mindfulness-based stress reduction and kirtan kriya have a much broader base of information to bolster the early claims.
I am creating a link to a Youtube video I found for doing this simple 12-minute (or so) meditation which involves chanting or singing four syllables: SA TA NA MA. First, you sing them aloud for 2 minutes, then you whisper them for 2 minutes, then silently say them for 4 minutes, then whisper again for 2 minutes, then aloud again for 2 minutes. The music and voice will keep you on track so you don't have to time anything. While doing the above, you sit in whatever way is comfortable for you, close your eyes and touch your index finger, middle finger, ring finger and pinky to your thumbs as you sing, whisper or silently repeat the four syllables. The image in the video demonstrates this.
Now, I know this is a little bit "out there" for some of my readers, but, hey--is improving your cognition and strengthening the hippocampus of your brain to help prevent Alzheimer's worth 12 minutes a day of your time? Try it for 6 weeks and see if you notice a difference. I'd love to hear your feedback!
An ounce of prevention is worth a pound of cure.
Hello all you fabulous caregivers! I have been taking a bit of a break from writing the blog for a variety of reasons. But, I didn't even post this year on World Alzheimer's Day (September 21st), for the first time since I created the blog 5 years ago. Why, you ask? Because I just couldn't make myself put forth the staggeringly scary statistics about how often someone is diagnosed or about the impacts to a caregiver's life when AD is diagnosed -- again. It felt so overwhelmingly negative that I simply couldn't do it.
Now, don't get me wrong. There's a lot of positive research happening, some of which I've been writing about since 2012, but it is now receiving mainstream media attention. For example, both music and meditation have been getting lots of attention, with the Veterans Administration now offering mindfulness meditation to veterans with post-traumatic stress disorder. There are more documentaries, more information flowing, more assistance to caregivers -- all that is truly a wonderful change. But, I felt like a voice crying in the wilderness when I wrote about the one thing that daughters caring for AD parents consider perhaps the most distressing of all when they see their loved one deteriorate before their eyes: will I also have this disease? It's a natural and unavoidable question when we see first hand the ravages of the disease.
Until now, the widely promoted information is that Alzheimer's has no cure, and there's nothing much we can even do to slow it down. Grim, right? However, I know there are things we can do to prevent it (check out the rest of this website for that info) and finally, here is some validation that it can also be reversed. Yes, I said reversed.
I discovered a series that is airing online right now, for free. It's called Awakening from Alzheimer's and offers video interviews with a dozen experts in various medical and research fields on all kinds of topics related to prevention and reversal of AD through often simple things that most of us can easily do to improve our health, cognition, and well being. In fact, this series has a huge arsenal of tools and some starling new information to empower us to do exactly that. The subtitle, "Where Alzheimer's meets hope" expresses it perfectly. Hope. We all need hope. This information will serve both you and your loved one with AD. Nothing to lose, as it's free, and everything to gain. Check it out. The series is on Day 4 now, so jump on getting registered.
I wish I'd had even a small bit of this information during my time as caregiver. But, I'm sure happy to have discovered it now. Even though it's too late to help my mother, I believe it can help millions. Please share it. Hope and empowerment are precious.
I just read an article published in The Guardian, titled "One Third of People Born in 2015 Will Develop Dementia" and I felt a shiver go through me - a mix of disbelief, dread and then a goodly portion of righteous anger. I think every single human with a beating heart who looks at the statistics, those cold, easy to ignore numbers, and applies them to the babies being born now can't help but cry out that we ALL need to do more to address this health crisis. There is a virtual tsunami of dementia coming if we don't find ways to stop it. It will swamp our healthcare system and there will be no where to escape it.
Research is, of course, necessary, and finally receiving some significant attention. But we can do more than that. Those who are children or caregivers of parents/elders with dementia know personally the devastating consequences that it can bring -- emotional, financial, in family relationships, in health of the caregiver. So, that multiplies the shivers by quite an exponential factor.
The truth is, there is almost NO one who is untouched by Alzheimer's in some way: whether it be a parent or grandparent, spouse, aunt or uncle, cousin or friend who is losing their personality and memory in excruciating pieces. Julianne Moore recently put a spotlight on the early-onset form of Alzheimer's in her award-winning performance in the film "Still Alice". And there are various groups vying for funds to support the cause in various ways. But I want to talk about what is within our power, each of us, as individuals, to defeat this disease. There's actually quite a lot that we CAN do, aside from shivering in disbelief.
Here are some of the most important, scientifically supported ways you can reduce your own risk of developing Alzheimer's disease:
I'm going to stop here, though I could go on at length. The information is here, on this website and many others. I really implore you all to take your power back and act on that which you CAN control. Type II diabetes is at epidemic proportions, and this is something we can treat and reverse.
So today, in honor of World Alzheimer's Day, won't you make a commitment to your own health and happiness by taking some steps to avoid Alzheimer's yourself? Do it for your own benefit and also for those who love and depend on you. Do it for your children to set a good, healthy example for them so they don't become one of the three people who will develop dementia. Whatever reason inspires or motivates you, just do it!
As a caregiver educator, yoga student and teacher, I was intrigued by a UCLA research study last month. It concluded that a simple, low-cost yoga program can enhance coping and quality of life for caregivers. ~Angela Lunde, author of the Mayo Clinic Alzheimer's Blog
I was really delighted to see that Angela Lunde, who writes an excellent Alzheimer's blog for caregivers at the Mayo Clinic endorsed a study that I've known about for quite some time. In fact, I wrote a blog post about it in March of 2012, which I am re-posting here in its entirety, since it still very much applies:
Stress, Meditation and Self-Help, Oh My!
I just posted a link on the resource page for a new study at UCLA Semel Institute for Neuroscience and Human Behavior which had very promising results on a small group of caregivers. They showed marked improvements in both cognitive function and lower levels of depression after using Kirtan Kriya yoga meditation for a 12-minute daily session over an 8 week period.
The control group used only soft, relaxing music, without the chanting meditation, and showed significantly less of a result. This is pretty amazing that it's possible to have a strong positive impact in 12 minutes a day with something that is basically free and easy to do. I'm intrigued by this, since I have been a student of yoga and meditation for many years. Yet, while I was in the midst of the worst stress of the caregiving role, I strangely abandoned those precious tools which would have helped to keep me in balance. Why? Self-sabotage? Perhaps. Burnout? Quite likely. When you find yourself in a prolonged, stressful situation the choices you make may not be rational because of the combined effects of fatigue, depression, ill health, frustration and guilt. The toxic mix of emotions can undermine even the strongest psyche, wearing it down like flowing water wears rock over time. Think, Grand Canyon, here. Caregiving stress is very similar in that it happens gradually, over a period of time, and you might not notice that your coping skills are deteriorating -- or, worse, you might notice and still not be able to make a good decision to rectify the situation. It's that sense of powerlessness, helplessness in the face of the situation, that is so significant and the point at which this entire website/blog is directed.
If you find yourself in that "hanging-on-at-the-end-of-your-rope" place, and seriously considering letting go as an option, this lifeline is for YOU! I am putting together a series of short video meditations just for caregivers, so that you will have some guidance to do your daily 12-minute work toward finding balance, calm, and even your own inner peace again! Stay tuned.
Back to the present, I realize that I never completed the video meditations for caregivers, and so there is no time like this moment to get that done. I hope to get my own version of the Kirtan Kriya posted shortly and will give you the link here on the blog. I purchased a copy from the Alzheimer's Research and Prevention site and have used it, but to my musician's ears, it has some definite flaws (yes, I am getting over my perfectionism. Just give me another decade or two and I should have it mastered). I also purchased their Alzheimer's Prevention Toolkit, which introduces the 4 Pillars of Alzheimer's Prevention(TM) which focuses on diet and brain-specific nutrients, exercise for mind & body, stress management and spiritual/psychological well-being. There is a very thorough up-to-date white paper available for download at the site below: For more information or to purchase, go to www.AlzheimersPrevention.org or email them at firstname.lastname@example.org
Link for white paper:
I am simply amazed that this type of yoga meditation can produce verifiable results in only 12-minutes a day over an 8-week period. I think you will find the white paper quite enlightening in terms of current research. The information presented there is well-documented. These practices are something that virtually anyone can do, and as Angela Lunde points out, very low cost. They may pay very high dividends indeed if they can prevent or significantly postpone Alzheimer's Disease or help to improve cognitive skills. Frankly, I see no downside in trying them, if you feel the motivation. The possible benefit is life-changing.
How many angels can dance on the head of a pin? Of course, there is no answer to that philosophical question. But, if you ask how many caregivers are dancing the complicated, unchoreographed dance of the challenges of caregiving, the answer is, by current consensus over 65 million. That is 65 million unpaid, family caregivers in the U.S. alone. To wrap your mind around that, it means that roughly one third of Americans are caregivers! One in three people in the U.S. are performing some duties to care for an elder or disabled person!
And I read an even more astounding projection for new cases of Alzheimer's internationally for the next 40 years (source: The Journal of Alzheimer's Disease) -- there will be an almost unimaginable, 115 million new cases of Alzheimer's-type dementia by 2050. This projection doesn't just boggle the mind, it makes it run away screaming in denial!
However, on a more positive note, there was a recent article synopsis in Science Daily, titled: Link Between Brain Insulin Resistance, Neuronal Stress in Worsening Alzheimer's Disease in which the authors of the study found some promising research on insulin resistance (diabetes) in the brain, which interferes with neuronal pathways. In essence, they are postulating that Alzheimer's is basically a metabolic syndrome, even going so far as to call it Type III Diabetes -- and that just makes sense to me. The more reading I do, the more apparent (to me) it becomes that it's all interconnected. Picture a giant, multi-headed underwater monster popping above the surface in different places so it appears to be separate, yet just beneath the surface, it is one. So (this is my own opinion, not the study) the obesity crisis, diabetes (insulin resistance), metabolic syndrome, inflammation and Alzheimer's may be different faces of one disease. If the monster only has one heart and it can be targeted, it stands to reason that would make it easier to defeat. This strengthens my own resolve to continue to explore and share information & self care techniques to help the caregiver slay the dragon of disease.
If, after further detailed neurological research, it turns out that all these are indeed aspects of one multi-faceted illness -- essentially a result of being out of balance, then it actually provides even more reason to use the tools that promote optimal wellness in our lives -- and ultimately, finding our balance in mind, body & spirit may be the healing, holistic approach that will provide keys to an eventual cure. I certainly find it hopeful in that it empowers us in our own healing process. That's good news that can perhaps make the alarming statistics fade away, replaced by a healthier, brighter future with far fewer dancing the caregiver dance.
Karen is a compassionate, enthusiastic student of life, who cared for her mother for 17 years. She brings her insights, compassion, experience and desire to share knowledge and healing to this ongoing conversation with others on the caregiving path. If you are caring for a parent, spouse, friend or other loved one this site offers sanity-saving tips, open-hearted self-care ideas, and an open forum for discussion, connection and sharing resources for the journey.
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