As family caregivers, you dedicate so much to others. But in the midst of your vital work, how often do you prioritize your own well-being? We recently had the privilege of hearing from Meridan Zerner, a registered dietitian nutritionist with over 30 years of experience, who shared invaluable insights on healthy aging – a topic incredibly relevant for all of us, especially caregivers.
Meridan emphasized that healthy aging is a “recipe” with many ingredients, and it’s a journey for everyone, regardless of age. While older adults have specific nutritional needs, the core principles apply to all of us. Her central philosophy? “Do the best you can with what you have, where you are.”
The Multi-Dimensional Nature of Wellness
Beyond just physical health, Meridan highlighted the importance of a “wellness wheel” with various interconnected aspects:
- Physical Wellness:
This is often what comes to mind first, encompassing nutrition, movement, and disease management. - Social & Emotional Wellness:
This pillar was strongly emphasized. Harvard’s longest-running study on human health and happiness found that strong social relationships were the number one contributor to a robust and satisfying life. Isolation, Meridan noted, is becoming an epidemic, and fostering connections – even small gestures like a phone call or a text – radically contributes to health and well-being. - Other Dimensions:
While not explicitly detailed in this segment, the wellness wheel also includes spiritual, financial, and intellectual well-being, all influencing overall health.
Meridan encouraged us to pause and assess these areas, identifying one or two to prioritize and then implementing small, actionable changes.
Essential Ingredients for Physical Well-being
Meridan dove into key components for our physical health:
Movement and Activity:
- Just Don’t Sit:
Studies show inactive adults have twice the risk of cognitive decline. Even small bursts of movement throughout the day, like standing up, stretching, or twirling an ankle, make a difference. - The “Ten-Minute Power-Up”:
Just 10 minutes of intentional movement can burn calories, improve bone and muscle strength, and contribute to better sleep and lower stress. - Balance Challenge:
- or those over 65 (and ideally earlier!), practicing balance, like standing on one leg while brushing your teeth, can significantly reduce the risk of falls and fractures. It’s about building strength and stability around your joints.
- Embrace Nature:
Spending time outdoors, even for a few minutes, can decrease mental stress and help set your circadian rhythm, promoting better sleep.
Restorative Sleep:
- The “Power On” Switch:
Deep, restorative sleep is crucial for muscular and cellular repair. - The Impact of Sleep Deprivation:
Less than seven hours of sleep is considered chronic sleep deprivation. It can lead to a decline in glucose tolerance (increasing diabetes risk), decreased muscle glucose uptake, increased stress hormones (cortisol), and elevated hunger hormones (ghrelin) by about 25%, making it harder to resist unhealthy food choices. - Recommended Sleep Hours:
For those 26-64 years old, 7-9 hours is the sweet spot. For 65+, aim for 7-8 hours.
Waist-to-Hip Ratio:
This simple measurement can be a useful tool for self-assessment. A higher waist-to-hip ratio has been linked to negative effects on brain white matter and less brain tissue, particularly in regions involved in thinking and memory.
Hot Topics and Key Takeaways
- Shingles Vaccine and Dementia Risk:
Recent research suggests getting the shingles vaccine could reduce the risk of dementia by 20%. A great reason to discuss this with your practitioner. - AARP’s Six Pillars for Staying Sharp:
Meridan shared AARP’s research-backed pillars: staying sharp, being social, eating well, managing stress, ongoing exercise, restorative sleep, and engaging your brain daily. You can explore more at stayingsharp.org. - Center for Brain Health:
For those in North Central Texas or seeking online resources, the Center for Brain Health (centerforbrainhealth.org) offers free newsletters, activities, and testing to help care for this vital organ. - Supplementation:
While complex and best discussed with a practitioner, Meridan highlighted updated research on supplements like Ashwagandha, fish oil (DHA), cocolavvenols, L-arginine, daily multivitamins, and B12 and Vitamin D (especially if deficient) for cognitive health. - GLP-1 Medications:
Newer studies are exploring a potential link between these weight loss/diabetes medications and a significantly lower risk of dementia and Alzheimer’s disease. More research is to come on this evolving area.
Managing Inflammation and Gut Health
Meridan introduced the term “inflammaging” – the low-grade chronic inflammatory response that can accelerate aging and functional decline, affecting joints, arteries, and brain cells.
- The Gut Connection:
Much of inflammation management starts in the gut, with its amazing healthy bacteria. - Food as Medicine:
We can support our gut microbiome with probiotic-rich foods and, crucially, healthy fiber. - Fiber is Your Friend:
Aim for 21-25 grams for women and 30-38 grams for men. Most Americans fall short, so increasing your fiber intake through fruits, vegetables, beans, and legumes can significantly improve gut health, fullness, cholesterol, and blood glucose management.
The Best Diets for Healthy Aging
Meridan referred to the US News and World Report’s annual best diets, noting that the top contenders are all very high in fiber and phytochemicals, emphasizing whole, real foods over processed ones.
- The Mediterranean Diet:
Reigning champion for five years running, it’s more of a lifestyle focused on plant-based foods, healthy fats, and lean proteins. - The MIND Diet:
This is a powerful fusion of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, specifically designed for “neurodegenerative delay” to protect cognitive capacity. It’s incredibly effective, reducing symptoms of cognitive decline by up to 63%. Key elements include daily nuts, berries, and leafy greens. - The “Blue Zones,” areas worldwide where people live the longest with the least incidence of disease, embody these principles:
They eat well, move, and, importantly, have strong social connections, a sense of purpose, and faith.
A Call to Action for Caregivers
Meridan concluded by reiterating the profound impact of social and emotional well-being. Lacking social connection increases the risk of premature death by over 60%. As caregivers, while your role can be limiting, finding ways to stay connected – whether through a phone call, a text, or even caregiver support groups – is a vital act of self-care.
When it comes to nutrition, Meridan’s “one thing” suggestion for the most impact? Add more color to your diet! She also suggested a “30 plants a week” checklist to help add variety and ensure you’re getting a diverse range of nutrients.
Meridan Zerner truly illuminated how small, deliberate acts in nutrition, movement, sleep, and social connection can significantly enhance our health and quality of life, allowing us to continue to provide excellent care while nurturing ourselves.
Source: Caregiver Teleconnection Transcript
We hope this information is helpful to you in the important work you do as a family caregiver.
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