March 2022
STUDY: FITNESS REDUCES DEMENTIA RISK
Researchers at GW School of Medicine & Health Sciences have found that cardiorespiratory fitness—such as brisk walking, swimming, and biking—could slash your risk of developing dementia by a third.

In a study conducted in collaboration with the Washington DC VA Medical Center, it was found that people who kept up a decent level of fitness were 33 percent less likely to develop Alzheimer’s disease and related disorders later in life.

Dr. Edward Zamrini, adjunct professor of clinical research and leadership at George Washington University and a lead author on the study, said "There are two main factors that influence cardiorespiratory fitness: genetics and exercise. We cannot change our genetics—but we can improve our cardiorespiratory fitness through a sensible exercise program."

"Our study also demonstrates that we don’t have to become marathon runners to reduce our risk. Even small increases in cardiorespiratory fitness can help!”

Based on the study's findings, even just a half-an-hour walk five days a week, or a 15-minute walk daily could be enough to slash the risk.

More information on starting a fitness program is available from the Mayo Clinic, and personalized recommendations are available from your doctor.
Quick Links
PREVENTING FALLS
The tragic death of actor and comedian Bob Saget is a stark reminder that a head injury can be serious. More than 50,000 Americans die annually from head injuries—and the majority of those injuries are the result of a fall.

Here are a few tips to help you avoid falls:

  • Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. It also helps keep your joints, tendons, and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis.

  • Have your eyes and hearing tested. Even small changes in sight and hearing may cause you to fall. When you get new eyeglasses or contact lenses, take time to get used to them. Always wear your glasses or contacts when you need them. If you have a hearing aid, be sure it fits well and wear it.

  • Find out about the side effects of any medicine you take. If a drug makes you sleepy or dizzy, tell your doctor or pharmacist.

  • Get enough sleep. If you are sleepy, you are more likely to fall.

  • Limit the amount of alcohol you drink. Even a small amount of alcohol can affect your balance and reflexes. Studies show that the rate of hip fractures in older adults increases with alcohol use.

  • Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly. Get your blood pressure checked when lying and standing.

  • Use an assistive device if you need help feeling steady when you walk. Appropriate use of canes and walkers can prevent falls. If your doctor tells you to use a cane or walker, make sure it is the right size for you and the wheels roll smoothly. This is important when you're walking in areas you don't know well or where the walkways are uneven. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.

  • Wear non-skid, rubber-soled, low-heeled shoes, or lace-up shoes with non-skid soles that fully support your feet. It is important that the soles are not too thin or too thick. Don't walk on stairs or floors in socks or in shoes and slippers with smooth soles.

  • Always tell your doctor if you have fallen since your last checkup, even if you aren't hurt when you fall. A fall can alert your doctor to a new medical problem or problems with your medications or eyesight that can be corrected. Your doctor may suggest physical therapy, a walking aid, or other steps to help prevent future falls.
SIGNS OF SLEEP APNEA
Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts.

Although there are multiple types of sleep apnea, the most prevalent is obstructed sleep apnea (OSA). Snoring, including snoring that is especially loud and involves gasping, choking, or snorting that may cause a person to wake up briefly, is one of the main symptoms of OSA.

In general, a person with sleep apnea is not aware of their breathing problems at night. For that reason, they often only find out about the issue from a bed partner, family member, or roommate. Excessive daytime sleepiness is the most likely symptom noticed by people with sleep apnea who live alone.

If you have been told you have a snoring problem and/or experience sleepiness or lack of energy during the day, even after a whole night's sleep, you should talk to your doctor. Home sleep studies are available at Foxhall Internists, and when appropriate, your doctor may recommend starting your evaluation using our monitoring device.

More information on sleep apnea, including additional signs and symptoms, is available from the National Sleep Foundation.