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As you age, it is important to monitor yourself and those you know for Alzheimer’s symptoms. Early diagnosis can increase the chances of benefiting from treatment. Some of the first signs can include memory loss that disrupts daily life. Are you or someone you know forgetting important dates, or asking the same questions over and over? Challenges in planning or solving problems, like keeping track of bills or following a recipe, may be a sign of Alzheimer’s. New difficulties in speaking or writing and withdrawal from social activities may be other signs. Also, watch for changes in mood and personality, such as increased confusion, anxiety, and fear.

If you notice any of these warning signs in yourself or someone you know, it is important to see a doctor to slow further decline and memory loss. More information on the early signs of Alzheimer’s can be found on the Alzheimer’s Association website, https://www.alz.org/.

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The safest option for general aches and pains is acetaminophen, or Tylenol. Acetaminophen can be found in many combination products, so when taking this medication, it is important to carefully read all of the labels on your medications to see what they contain. When taking Tylenol, make sure to reduce alcohol intake and not take more than 3,000 mg per day.

If you are experiencing pain associated with swelling, an anti-inflammatory such as ibuprofen (Advil, Motrin) or naproxen (Aleve) may work best. Use caution when taking ibuprofen or naproxen if you have kidney disease, GERD, or a history of stomach ulcers. Do not use ibuprofen or naproxen if you are taking warfarin, aspirin, or water pills. If you are unsure if you should take ibuprofen or acetaminophen, ask your pharmacist.

On the other hand, if you are experiencing joint pain, you may want to try a topical pain reliever, such as diclofenac (Voltaren) gel, IcyHot, or capsaicin. If using capsaicin, use only a very small amount, use gloves when applying, and wash hands very well with soap and water afterward. Be careful not to get the product in the eyes. It is also important to be aware that the product will hurt first before providing pain relief.

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Recommended doses of calcium and vitamin D to maintain bone health are as follows: Men aged 51-70: 1,000mg of calcium and 600 units of vitamin D daily. Women aged 51-70: 1,200mg of calcium and 600 units of vitamin D daily. Both men and women aged 70 and older: 1,200mg of calcium and 800 units of vitamin D daily.

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Our gut is composed of many different microorganisms that together form the gut microbiome. An imbalance in this microbiome can lead to health issues, ranging from GI distress and infection risk. Taking probiotics can restore the gut microbiome.

There are many different types of probiotics available, and it may seem overwhelming to decide which one is best for you. Probiotics are live microorganisms that provide health benefits and are measured in colony forming units (CFUs), which is the number of viable bacteria per dose. It is recommended to choose a probiotic that contains at least 1 billion CFUs per gram and contains some of these common bacteria strains: Lactobacillus, Bifidobacterium, Bacillus, or Saccharomyces boulardii.

There are also probiotics specific for women or men’s health. If you have IBS or ulcerative colitis, you may benefit from taking a probiotic. Fermented foods, like yogurt, kombucha, and kimchi can also provide healthy bacteria for your gut. If you have any questions, be sure to ask your doctor or pharmacist.

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Taking a prenatal vitamin that contains folic acid is important for the developing fetus. Folic acid helps support brain and spinal cord development and reduces the risk of neural tube defects. The CDC recommends taking 0.4 mg (400 mcg) of folic acid daily to prevent birth defects. There are a variety of prenatal vitamins that are available, but it is important to look for a vitamin that contains folic acid, iron, calcium, iodine, zinc, niacin, thiamine, and C, D, and E vitamins. It is generally recommended that women of child-bearing age take a prenatal vitamin daily, as prenatal vitamins are recommended at least one month before conception and throughout the first trimester, where critical development of the baby takes place. If you are unsure about which prenatal vitamin to take, ask your pharmacist or OBGYN.

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You are at higher risk for heart disease if you smoke, have high cholesterol, have a higher body weight, have an unhealthy diet, or don’t get enough physical activity. Family history of heart disease can also increase your risk. To reduce your risk of heart disease, it is important to quit smoking, get enough physical activity (150 minutes per week), eat a diet of fruits, vegetables, lean meats (avoid red meats), and reduce fat and sodium. Keep a healthy weight and limit alcohol consumption to less than 2 drinks per day for men and 1 drink per day for women. If you have high blood pressure or high cholesterol, it is especially important to take your medications regularly, keep a healthy diet, and exercise regularly.

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Having good sleep hygiene will help you get the recommended 7-8 hours of sleep each night. Some tips for a good night’s rest include having a nighttime routine. Try to go to bed at the same time each night and get up at the same time, including on weekends. Avoid eating large meals or consuming caffeine or alcohol before bed. Getting enough exercise throughout the day can also help you fall asleep at night. Make sure to put away electronic devices about 30 minutes before bedtime.

If these tricks still don’t work, you can consider using melatonin for sleep. Before using melatonin, try to establish good sleep hygiene first. If this doesn’t work and you are interested in using melatonin, start with a dose of 1-3 mg taken about 1 hour before bedtime. If melatonin isn’t working after a few weeks, talk to your doctor about other options to help with sleep.

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Some ways to reduce the stress in your life is to get more active. There are many ways to do this, including walking, biking, working in the garden, and more. Eating a healthy and balanced diet can also help to reduce stress. We might find ourselves eating too much or indulging in unhealthy habits like drinking too much caffeine or alcohol, smoking, or eating too much when stressed. It is important to become self-aware of these habits and try to adopt healthier habits when stressed, like journaling, meditating, or doing yoga- these habits are better for you, and can help reduce stress levels! Getting enough sleep can be difficult when stressed, but it is a great way to feel refreshed and more relaxed. To help yourself sleep, create a bedtime routine for yourself and avoid phones and tablets 30 minutes before bedtime.

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Make sure to include plenty of fresh fruits and vegetables into your diet, and reduce your intake of fatty foods and red meats. Be sure to read the labels on snacks to see the nutrition content and limit your intake of saturated and trans fats. Replace these fats with healthy fats, or unsaturated fats. Ways to do this include replacing whole milk with skim milk, cooking with olive oil instead of butter, and replacing full-fat cheese with low-fat options. Also limit sodium and sugar intake. Eat more foods with high fiber, such as raw vegetables, beans or lentils, and whole fruits. Remember to eat sweets and fatty foods in moderation.

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