On Tuesday evening, March 18, the Navigating the Medical System Lecture Series featured a virtual lecture hosted by Congregation Etz Chaim, by Nao Y. Yoneda, MD, NewYork-Presbyterian Hospital Queens Emergency Room doctor, on preventing cognitive decline in aging.

Dr. Mel Breite, Founder and Director of the lecture series, welcomed everyone and spoke about the importance of finding ways to prevent cognitive decline as we age.

Dr. Yoneda shared a comprehensive lecture. She began by saying how important it is to think about our own well-being. Everything doesn’t apply to every individual. She shared that 13 percent of the population in Queens district 67 is over the age of 65. That means that there are around 46,000 seniors living in the district currently. Seniors are the foundation of our community, and we must care about their well-being. It is painful to see them not treated with respect. We need to advocate for each other. She shared that there are ways to identify dementia early and that cognitive function is multi-faceted. There are some factors that we cannot control and there are some that we can.

She pointed out that though there is a natural decline as we age, there are ways to stay as sharp as you can. She shared how her mom, who is 80, did the following things: She stays thin, she eats healthfully, and she practices agility every day. She practices sitting on the floor and getting up.

“Maintaining physical health is part of maintaining cognitive function. She shared how staying agile protects us from ailments like arthritis, herniated discs, and other spinal issues.” She shared the adage: “If you don’t use it, you lose it.”

It’s important to promote agility and strength training. She said that it’s important to emphasize improving quality of life for seniors. They should never feel like a burden. She noted that, in Japan, 28 percent of the population is 65 or older. Seniors keep working in Japan. There is no mandatory retirement age there.

She related that seniors should be encouraged to engage in volunteer activities and hobbies. They should take on new activities after retirement. She mentioned things like swimming, sewing, calligraphy, a musical instrument, etc.

Higher cognitive ability is linked to higher athletic ability. She spoke about doing light exercise, stretching, walking, or taking an exercise class, which also encourages socialization. A sense of well-being is highly tied to cognitive functioning. There is evidence that muscles can continue to be strengthened with age, so we have to prioritize daily exercise.

She then shared some local resources, such as free Tai Chi and Yoga in the park and free programs at the YMCA and YWCA. She also mentioned the Silver Sneakers free membership through Medicare to gyms for people 65 and older. She then shared a list of places including Flushing Town Hall, Queens Community House, and OAC, which offer programs and exercise classes and other events for seniors. NYC Parks offers concerts, physical fitness and senior social events, and the calendar is online. AARP hosts in-person and virtual events such as fraud prevention, cooking, Zumba, balance and mobility workshops, and a workshop on dealing with loneliness.

She then spoke specifically about health maintenance. She said that hydration is very important. Also, it is important to see your doctor for regular check-ups and routine screenings. In addition, if you need medication, you need to be vigilant about taking it so that it can be effective as it builds up in your body. Optimal functioning includes the following things, which help to maintain homeostasis: fluid balance, caloric intake, and body temperature.

Eating nutritional meals and hydration are key to cognitive function and overall health. High fiber plant-based foods, herbs, and spices are recommended. A typical adult needs 2,000 calories per day, but this can vary with age and size. Myplate.gov offers you input on details for healthful meals.

Demystify nutritional labels. Focus on high vitamin D, calcium, and potassium, and avoid saturated fats, sugars, and high salt content. Rule of thumb is 20% daily value is high and 5% is low. Pay attention to serving size.

Drink half your body weight. A person who weighs 200 pounds should drink 100 ounces of water daily. The average suggested amount to drink is ten eight-ounce cups of water daily. Also, avoid sugary drinks as they cause dehydration.

Look at the color of your urine to determine if you are hydrated enough. It should be pale yellow. If it is dark or amber, then you are dehydrated. Dehydration can cause muscle cramps, constipation, dizziness, and other problems. She then listed some foods with high water content, which include cucumbers, watermelon, tomatoes, and grapes.

In terms of exercise, seniors should engage in 150 minutes of moderate exercise per week. This breaks down to around 30 minutes a day five days a week. You should also include 75 minutes of vigorous activity, such as running, tennis, swimming, aerobics, martial arts, or hiking or biking uphill. In addition, do activities to improve balance like standing on one foot. Reduce sitting time and lying down time. Light exercise includes things like light housework, vacuuming, making a bed, or walking slowly. Moderate intensity includes walking biking, dancing biking, mowing the lawn, or hiking. You should also include muscle strengthening exercises like carrying heavy bags, Yoga, Pilates, Tai Chi or resistance bands, or sit-ups and push-ups. Included in this is also shoveling and gardening.

She then spoke about depression and the importance of seeking help if you feel depressed.

One in ten older adults experiences it, but only ten percent seek help. She noted that memory loss can be a sign of depression. You should speak to a doctor, or you can join a support group.

The concluding part of the speech was that procuring peace of mind through advanced planning with a will, health care proxy, and advance-directives about burial, etc. are a great gift to your family and to yourself.

The community appreciates these informative and helpful lectures.

By Susie Garber