1. Understanding Alzheimer’s: Early Signs and When to Seek Help

As we age, occasional forgetfulness is normal. However, when memory loss begins to interfere with daily activities, it may signal something more serious. Alzheimer’s disease is the most common cause of dementia, affecting memory, thinking, and behavior over time.

Early Signs May Include:

• Forgetting familiar names or places
• Difficulty completing routine tasks
• Misplacing items or getting lost
• Noticeable changes in mood or judgment

If you or someone you love notices these signs, it’s important to talk with a healthcare provider. At MetroHealth, our team provides compassionate evaluations and connections to community resources that can help.

Early detection allows families to plan ahead, explore treatment options, and maintain the best possible quality of life.

Take the first step: Ask your MetroHealth provider about free memory screenings available through our partnership with K2 Medical Research.

2. Caring for a Loved One with Alzheimer’s: Support for Caregivers

Caring for someone with Alzheimer’s is both an act of love and a challenge that can feel overwhelming. Many caregivers balance their own responsibilities while managing the evolving needs of a family member living with memory loss.

Tips for Caregivers:

• Establish a routine. Structure can reduce confusion and promote comfort.
• Seek community support. Joining a caregiver group can offer encouragement and practical advice.
• Prioritize self-care. Take breaks and maintain your own health to prevent burnout.
• Ask for help. Lean on healthcare professionals and available local resources.

At MetroHealth, we recognize the dedication of caregivers and the importance of their well-being. Through education, memory screenings, and partnership with K2 Medical Research, we provide families with guidance and access to tools that make a difference.

No one should have to face Alzheimer’s alone. Our team is here to help you every step of the way.

3. Brain Health After 60: Lifestyle Habits That Support Memory and Wellness

While there is no guaranteed way to prevent Alzheimer’s disease, research shows that maintaining a healthy lifestyle can help protect cognitive function and overall brain health.

Ways to Support Brain Health:

• Stay physically active. Regular exercise improves blood flow to the brain and body.
• Eat nutrient-rich foods. Focus on heart-healthy options such as fruits, vegetables, whole grains, fish, and nuts.
• Keep learning. Reading, puzzles, and new hobbies keep the brain stimulated.
• Stay socially connected. Engaging with others promotes emotional and mental health.
• Get quality sleep. Rest is essential for memory and brain repair.

MetroHealth, in partnership with K2 Medical Research, is proud to offer education, memory screenings, and clinical research opportunities focused on brain health and Alzheimer’s awareness.

To learn more about brain health programs or upcoming screenings, contact your local MetroHealth office at 407-803-4622.

National Walking Month, observed in May, encourages people to embrace the benefits of walking for their physical and mental health.

Walking is a simple yet effective form of exercise that can be enjoyed by people of all ages and fitness levels. It helps to improve cardiovascular health, strengthen muscles, maintain a healthy weight, and reduce the risk of chronic diseases like heart disease and diabetes.

Additionally, walking outdoors in nature can have positive effects on mental well-being by reducing stress, anxiety, and depression. Whether it’s a leisurely stroll in the park or a brisk walk around the neighborhood, National Walking Month reminds us to step outside and enjoy the many benefits of walking for our overall health and well-being.

Importance of Physical Activity

Staying active is crucial for maintaining strength, flexibility, and balance as we age. Regular physical activity helps prevent chronic diseases, supports mental health, and improves overall mobility.

• Aim for at least 150 minutes of moderate aerobic activity per week.
• Incorporate strength training to maintain muscle mass.
• Engage in balance exercises to reduce fall risk.

Nutrition for Healthy Aging

A well-balanced diet supports overall well-being and reduces the risk of age-related health conditions.

• Eat a variety of fruits, vegetables, whole grains, and lean proteins.
• Stay hydrated and limit processed foods, saturated fats, and added sugars.
• Ensure adequate intake of calcium and vitamin D for bone health.

Mental Health and Cognitive Wellness

Keeping your brain engaged and managing stress are essential for cognitive and emotional well-being.

• Challenge your mind with puzzles, reading, and learning new skills.
• Engage in social activities to reduce loneliness and depression.
• Practice stress management techniques like meditation, yoga, or deep breathing.

Regular Health Screenings

Preventive healthcare plays a vital role in healthy aging. Regular screenings help detect potential health issues early.

• Schedule routine check-ups and screenings for blood pressure, cholesterol, diabetes, and cancer.
• Stay up to date with immunizations, including flu, pneumonia, and shingles vaccines.

Preventing Falls

Falls are one of the leading causes of injury in older adults. Taking precautions can help maintain independence and prevent accidents.

• Keep your home free of tripping hazards such as loose rugs and poor lighting.
• Participate in balance and strength exercises to enhance stability.

Staying Socially Active

Social connections improve mental health, emotional well-being, and longevity.

• Engage in hobbies, volunteer work, or local clubs.
• Stay connected with family, friends, and community.
• Social interaction has been linked to improved cognitive function and emotional wellness.

Managing Chronic Conditions

Chronic conditions like diabetes, heart disease, and arthritis require ongoing management.

• Work closely with your healthcare provider to monitor and manage conditions.
• Take medications as prescribed and follow recommended treatment plans.
• Lifestyle changes, including healthy eating and exercise, can improve symptoms and overall well-being.

Sleep and Rest

Quality sleep is essential for overall health and energy levels.

• Aim for 7-9 hours of sleep each night.
• Maintain a consistent sleep schedule and create a comfortable sleep environment.
• Avoid large meals and caffeine before bedtime to improve sleep quality.

Small Steps, Big Impact

Healthy aging is about taking small, consistent steps to prioritize physical health, mental wellness, and meaningful social connections. By making mindful lifestyle choices, you can enhance your quality of life and continue to thrive at any age.

Your health is your greatest asset—invest in it today!

Why Nutrition Matters

Eating a nutrient-rich diet can:

• Boost energy levels by providing essential vitamins and minerals.
• Support heart health by reducing cholesterol and blood pressure risks.
• Strengthen the immune system to fight off illnesses.
• Aid in digestion and gut health by incorporating fiber-rich foods.
• Help maintain a healthy weight by balancing portions and mindful eating.

Building a Balanced Plate

A well-balanced diet includes:

• Fruits & Vegetables: Aim for a variety of colors to maximize nutrients.
• Whole Grains: Choose brown rice, quinoa, and whole wheat over refined grains.
• Lean Proteins: Incorporate fish, poultry, beans, and nuts into your meals.
• Healthy Fats: Opt for avocado, nuts, seeds, and olive oil instead of trans fats.
• Hydration: Drink plenty of water and limit sugary beverages.

Smart Eating Habits

• Plan Your Meals: Preparing balanced meals ahead of time prevents unhealthy choices.
• Read Nutrition Labels: Understanding ingredients helps you avoid hidden sugars and sodium.
• Practice Portion Control: Eating the right portions can help manage weight and prevent overeating.
• Enjoy Mindful Eating: Savoring each bite allows better digestion and appreciation of food.

Join Us for Nutrition Classes at MetroHealth

In celebration of National Nutrition Month, MetroHealth is offering FREE Nutrition Classes throughout March at our Apopka and East Orlando locations. These classes will provide practical tips on meal planning, label reading, and making healthier food choices.

📅 Upcoming Nutrition Classes: 📍 MetroHealth of Apopka – 12:00 PM – 12:30 PM

• March 20, 2025
• April 17, 2025
• May 15, 2025

📍 MetroHealth of East Orlando – 1:00 PM – 1:30 PM

• March 18, 2025
• April 22, 2025
• May 6, 2025

📞 RSVP today! Call 407-803-4622 to reserve your spot.

Eating well doesn’t have to be complicated—small, mindful changes can lead to lifelong health benefits. Let’s make nutrition a priority this month and beyond!

It’s a common misunderstanding that dementia is the same as Alzheimer’s disease. In fact, the two terms are sometimes used interchangeably, as if they are the same. However, understanding the difference is an important distinction. Indeed, Alzheimer’s disease is the most common form of dementia, making up between 60 and 80 percent of all diagnosed cases.

Dementia is a broad term that covers a decline in mental ability that is so severe, it interferes with daily activities. Alzheimer’s disease, on the other hand, is a specific disease of the brain that causes dementia. There are, however, many types of dementia, with Alzheimer’s being one of them.

Dementia defined

Dementia is a term that describes a group of cognitive symptoms that may include a decline in memory, reasoning skills, or other thinking capabilities. It’s caused by damage to brain cells, impairing the ability to communicate, which in turn affects thinking, behavior, and feelings.

Although it primarily affects people over 60 years of age, it is not considered a normal part of aging, with only an estimated 5 to 7 percent of people over age 60 worldwide developing the condition.

In addition to Alzheimer’s, dementia can be caused by chronic high blood pressure, a condition known as vascular dementia. Frontotemporal dementia, which occurs in the frontotemporal region of the brain, is another form of dementia, along with loss of brain function from Parkinson’s disease and prolonged alcohol abuse.

To diagnose dementia, a physician must find that the patient has two or three declining cognitive functions, which may include memory problems, impaired language, disorganized thinking, or disorientation.

What is Alzheimer’s disease?

Alzheimer’s is a specific disease of the brain that gradually and permanently destroys memory and thinking skills. As it progresses, it robs the patient of the ability to perform even the simplest of tasks. It is caused by complex physiological changes, including a buildup of amyloid proteins that forms plaques in the brain, leading to cell damage.

The most common symptom of Alzheimer’s, which is often first noticed by family, is trouble remembering new information. This is because the disease tends to impact the region of the brain that controls learning first. As it advances, the symptoms get worse and may include confusion, disorientation, and changes in mood and behavior. Eventually, even the most basic tasks – such as walking, speaking, and even swallowing – become difficult.

It’s impossible to diagnose Alzheimer’s disease with absolute certainty because no definitive test exists, so doctors typically rely on observation of the patient and ruling out other forms of dementia. This type of diagnosis is accurate between 85 and 90 percent of the time, but a firm diagnosis is usually only confirmed with an autopsy.

A recent development in diagnosing Alzheimer’s disease is a PET scan that is proven to be about 95 percent accurate. However, it’s rarely recommended unless the patient has atypical symptoms and it’s needed to confirm the diagnosis.

Despite the difficulty and complexity of getting a correct diagnosis, it is an important step. Without a correct diagnosis, it’s impossible for physicians to prescribe the right medications and remedies. For example, if your physician knows you have Alzheimer’s, as opposed to some other form of dementia, he or she might prescribe a cognition-enhancing drug instead of an antidepressant. Plus, you may be eligible to participate in clinical trials for Alzheimer’s patients only.

Treatment

Early diagnosis of any form of dementia, including Alzheimer’s disease, is important. While there are no treatments that can cure or reverse the progression of the disease, there are ways to slow it down, so see your physician if you notice any symptoms of dementia.

get your free screening at metro health!

Wednesday November 6th Metro Health of Apopka

Wednesday November 13th Metro Health of MetroWest

Wednesday November 20th Metro Health of East Orlando

Wednesday November 27th Metro Health of Orlando

In the U.S., food prices have gone up by a staggering 10.8% in the past year — the largest increase in 40 years. The cost of dining out has risen by 7.2%, and many Americans are feeling the squeeze on their wallets. 

Food price increases affect seniors

Retired seniors living on a fixed budget are especially impacted by the rising cost of food. Over 15 million older adults aged 65+ are financially insecure, living at or below 200% of the federal poverty level. 

With food costs spiking higher than ever, many seniors are put into an impossible situation: choosing between food on the table, medications or other essentials. A survey conducted in 2021 by the Senior Citizens League found that 25% of respondents have skipped meals due to rising costs. About 19% of respondents have visited a food pantry and/or applied for Supplemental Nutrition Assistance Program (SNAP) in the past year and 10% have gone back to work due to financial concerns. 

The impact of food insecurity for seniors

A healthy, nutritious diet is essential for optimal health and wellbeing. If you’re skipping meals or eating foods with little nutritional content, it can have a major impact on your health. Studies show that older adults who do not have access to healthy foods are at a higher risk of developing mental and physical health conditions, such as diabetes, depression, high blood pressure, asthma and gum disease. 

Eating three nutritious meals a day can help maintain your physical and mental health. If the high cost of food is preventing you from accessing the foods you need to support your health, there are many senior food programs available to help you get the nutrients you need. 

Food support for seniors

There are many senior food programs that provide meals, foods and nutritional education. The following programs are available to older adults ages 60 and over: 

Commodity Supplemental Food Program

The Commodity Supplemental Food Program (CSFP) distributes food packages and nutritional information to low-income older adults. The program educates recipients on how to prepare and eat nutritious meals to support their health. While the food packages do not provide enough to complete a healthy diet, the foods included do provide nutrients that support older adults’ health. 

Supplemental Nutrition Assistance Program (SNAP)

The Supplemental Nutrition Assistance Program (SNAP), formerly known as “food stamps,” is a federal anti-hunger program that provides financial assistance to individuals and families so they can buy healthy foods. Nearly 5 million older adults receive SNAP benefits, helping many seniors stretch their budgets and use money that would’ve been spent on food on other essential needs, such as medications and utilities. Funds may be used to purchase food staples, including meat, poultry and fish, dairy, breads and cereals, plants and certain snack foods. 

Seniors Farmers’ Market Nutrition Program (SFMNP) 

The Seniors Farmers’ Market Nutrition Program provides low-income seniors with access to locally grown produce, honey and herbs. The program provides seniors with coupons that can be exchanged for foods and other edible goods at farmers’ markets, roadside produce stands and community-supported agriculture programs. You must be 60 or older and have a household income no higher than 185% above the federal poverty line to be eligible. 

Meals on Wheels America

Meals on Wheels is a non-profit organization that operates throughout the country, providing nutritious meals, a quick safety check and visit to homebound seniors. Some communities offer additional services, such as pet food delivery, home repair services and transportation. The organization serves over 2.4 million seniors each year. While the program primarily serves older adults who have financial or physical challenges, each community has its own eligibility requirements. To request meals for yourself, click here to find your local community program. 

Senior mobile pantries

Many communities offer senior mobile pantries that bring free food and groceries to local churches, schools, community centers and shopping centers. They typically serve areas where there are no nearby grocery stores or other food pantries. Mobile pantry trucks typically operate on a schedule and visit a community weekly or monthly, depending on the program. Many senior mobile pantries provide meat, fruits and vegetables, dairy, bread and ingredients to make easily prepared meals. Others provide pre-packaged grocery food boxes full of nutritious foods, and some offer personal care items, such as soap and toothpaste. 

Food banks

Food banks can be found in most communities throughout the United States. Most are non-profit, charitable organizations that distribute food to those who struggle to purchase healthy foods. MetroHealth’s food pantry is available in our Apopka Access Center. The Feeding America website allows users to search by zip code to find the nearest food bank. If the nearest food bank is too far for you to travel, it may be worth calling the closest one to ask for information about a program closer to you or inquire about delivery options. 

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during certain times of the year, usually in the winter months. Understanding this condition is crucial for both those affected and their loved ones, as it can significantly impact daily life.

Coping Strategies

Light Therapy: One of the main treatments for SAD is light therapy or phototherapy. This involves exposure to a bright light that mimics natural outdoor light, usually for about 30 minutes each day during the depressive months.

Maintain a Regular Schedule: Keeping a regular schedule can help regulate your body’s internal clock. This includes waking up, eating, and going to bed at the same time each day.

Stay Active by attending a MetroHealth event:

Regular physical activity can boost your mood and energy levels. Even a daily walk in natural daylight can be beneficial.

Connect Socially in the MetroHealth Community: Make new friends at a MetroHealth weekly class! Social interaction is important. Try to maintain regular contact with friends and family, whether in-person or virtually .

Professional Help, speak with you provider: If your symptoms are severe, it may be helpful to seek professional help. A therapist can provide counseling or recommend medications like antidepressants.

Think of ‘dementia’ as an umbrella at a rainy parade – a big umbrella covering a group of symptoms that affect our memory, thinking, and social skills, and not in the fun party trick kind of way. It’s not so much a specific disease, but more a category, like ‘desserts’. Just as under desserts, you have pies, cakes, ice-creams, and more, under dementia, you have a range of conditions. Symptoms can include anything from memory loss (where did I leave those keys?) to difficulty planning (did I just put salt in my coffee?).

Now, Alzheimer’s, that’s a particular type of dementia. It’s like chocolate cake is to desserts. It’s the most common form, making up about 60-80% of the dementia ‘party’. It involves parts of the brain that control thought, memory, and language. What causes it? Well, the jury is still out on that one. It’s like a whodunit mystery with suspects including genetics, lifestyle choices, and environmental factors. Symptoms often start slowly, like a sneaky ninja, and worsen over several years, affecting a person’s ability to carry out simple tasks.

So, there you have it, folks. All people with Alzheimer’s are at the dementia party, but not everyone at the party has Alzheimer’s. It’s like all thumbs are fingers, but not all fingers are thumbs! Remember, professional sleuths (also known as doctors) are needed to make the correct diagnosis, and keeping our brains healthy is key. So, let’s keep our wits about us and our brains in tip-top shape!

Though most people know the benefits of regular exercise, there are many reasons why we may become more sedentary with age. Between health concerns, pain issues, worries about falling or weight gain, it can feel difficult to incorporate regular exercise into your daily schedule. 

But as you grow older, regular exercise is more important than ever for both your physical and mental health. 

If you’re new to exercise or haven’t done it for a while and are not sure where to begin, we’ve got you covered. Here are some tips on how to ease back into a fitness routine as an older adult. 

Start Slowly 

If you haven’t exercised in a while (or ever), it’s important to gradually ease your way into a fitness routine to prevent injury and fatigue. 

Start off slowly by introducing different exercises into your daily routine. Making a commitment to get daily exercise doesn’t have to mean you go to the gym every day. Basic exercises that can be done around the house are a good place to start. 

Walking in a straight line heel-to-toe, squats, sitting up and standing from a chair, carrying light weights around the house, and going up and down the stairs are excellent at-home options for seniors. 

From there, you can increase the type of exercises you do and the amount of time you spend exercising. For example, if you take a slow stroll around the block for a few weeks, you may progress to hilly terrain or a longer, faster-paced walk over time. This can help your body get acclimated to exercise 

Build a balanced exercise program 

With a balanced exercise program, you will alternate days that you are doing aerobic and strength exercises. This ensures that you are working out different muscle groups each day to prevent injury and muscle fatigue. It also helps you make improvements to parts of the body including heart health, muscle mass, and balance. 

A balanced exercise program should include: 

• Aerobics/cardiovascular exercises. Walking, swimming, cycling and even a light jog on the treadmill can help elevate your heart rate to improve cardiovascular health. 
• Strength training. Be sure to start with light weights. You can work your way up to heavier weights as you build muscle and gain strength. 
• Balance/flexibility. Yoga, pilates, and stretching can all help you improve your balance and flexibility. 

It can be intimidating to try new and different exercises, especially if you’re new to fitness or worried about injury. But the repetition of the same movements can lead to repetitive strain — wear and tear on the muscles and joints used most frequently. 

By changing up the exercises you do each day, you not only work out different parts of your body, but you prevent boredom. 

Reduce your couch time 

Loss of muscle mass occurs naturally as we get older. After the age of 36, we begin to lose muscle mass and by age 80, we lose nearly 50% of our natural muscle mass. Sitting for long periods of time can cause a further reduction in muscle mass. 

Whether you’re sitting on the couch watching television, relaxing in your favorite chair with a book, or working on a crafting project, be sure to take frequent breaks. Stand up and do some stretches, or take a quick walk around the house or neighborhood, for example. Moving around, stretching, and getting some physical activity after long periods of sitting can help prevent fatigue, improve your posture and balance, and prevent further muscle loss.

Set a schedule and goals

You may need to give yourself a little pep talk each day before exercising becomes a regular part of your daily routine. For maximum benefits, it’s important to dedicate approximately 30 minutes each day to be physically active. By adding dedicated time to exercising to your daily schedule, you signal to your brain that this is an important activity that is worth the time and effort it takes. 

It can be all too easy to start an exercise program only to stop a week or two later. Setting clearly defined exercise goals can help keep you motivated and measure your progress. Meeting goals can be motivational, so start off and focus on making realistic goals.  

Be sure that your goals are specific, measurable and attainable. While some people like to set goals related to their weight or clothing size, your goals don’t need to be related to your appearance. You could also set a goal on achieving a certain number of repetitions for a particular exercise, or a specific number of minutes. For example, you may set a goal to walk 2-miles without a break within 2 months or lift 15 pounds while doing 10 squats within 12 weeks. 

What motivates you? When you know your motivation, it can be easier to set goals that reflect that motivation. 

Takeaways 

The Centers for Disease Control and Prevention recommends that older adults get 150 minutes of exercise activity each week. While this may seem like a lot, you can break it up by exercising for 30 minutes/day, 5 days a week. On busier days, you can exercise for 10 minutes at a time, 3 times each day. 

Before you begin an exercise program, talk with your healthcare provider. Your doctor can give you the clearance (particularly if you have any health conditions) and offer advice on how to begin exercising safely. 

Whether you decide to join a gym, attend fitness classes (some are geared toward seniors!), or work out at home, the key is finding something you feel comfortable with and motivated to do. Engaging in different forms of exercise that work your cardiovascular system and build strength can improve your overall health and wellbeing. 

January marks an important observance in the health calendar as Glaucoma Awareness Month, serving as a crucial reminder for seniors to prioritize their vision health. Glaucoma, often referred to as the “silent thief of sight,” is a group of eye conditions that can cause irreversible damage to the optic nerve, often without any early warning signs or symptoms. It’s one of the leading causes of blindness, particularly among older adults. The insidious nature of this disease means that many people may not realize they have it until significant vision loss has occurred, underscoring the importance of regular eye examinations for early detection and management.

During Glaucoma Awareness Month, seniors are especially encouraged to discuss their eye health with healthcare providers and schedule a comprehensive annual exam at MetroHealth. Regular eye exams are critical as they can detect glaucoma in its early stages before major vision loss happens. These exams are particularly important for seniors, as the risk of diseases increases with age. Early detection through a comprehensive annual exam can lead to interventions that slow the progression of the disease, preserving vision quality and independence for as long as possible. Remember, preserving your vision starts with a simple step – scheduling that annual exam.

Did you know? We can even complete some tests right here in the office at MetroHealth for you.