This series of workshops are for people who are concerned about, or experiencing memory challenges and their caregivers. Each week’s topic is designed to explore and enhance our understanding of what might affect our ability to remember, what our individual experiences are, as well as strategies and resources.
            We used to think that sleep was a passive event. Now we know that sleep affects our daily functioning and physical and mental health in many ways that we are just beginning to understand.  We are living longer, and statistics indicate a challenge; while we are healthier in many ways, the rising frequency of the symptoms of early dementia are concerning.                                                                                                                                                       “Too little sleep or not enough restorative sleep can seriously affect the way we think, behave, form memories and perform at work and school,” explains Dr. Merrill Mitler, program director for sleep research at NIH’s National Institute of Neurological Disorders and Stroke.”  So how does the brain achieve ‘restoration’? Jeff Iliff neuroscientist/researcher speaks to this in his 2014 YouTube TED TALK: “One more reason to get a good night’s sleep”:  We spend roughly a third of our lives asleep, but it is not clear why the body needs it. 2,000 years ago it was proposed by Galen that the brain sent fluids around the body, and that these were returned to the brain during sleep to rejuvenate it. The idea seems ludicrous today, but Iliff suggests looking further into how the brain solves some key functions. Electrical brain activity could account for our need of sleep as the brain uses 25% of our energy while occupying only 2% of our mass.  Vital nutrient intake is satisfied in the brain by the network of blood vessels surrounding and throughout it. In most organs waste disposal utilizes the lymphatic system to deliver waste generated by  cell activity to the bloodstream, yet there is no lymphatic system in the brain to perform this function.                                             Iliff’s group research revealed that the brain actually has an elegant, beautiful and ingenious solution. Cerebral spinal fluid (CSF) circulates around the brain and is pumped along the outside of blood vessels to clean and penetrate deeper into the brain wherever blood vessels are, thus clearing the waste from the cells and into the blood system.  Another astounding finding however, was that this action only happens while we sleep. During sleep the brain cells contract, to open up spaces between them and let the CSF flow more easily. Ironically, this idea of fluid rushing through the brain is similar to Galen’s ideas thousands of years ago. One of the many wastes that is generated and of interest here is Amyloid Beta, a protein which is made all the time and requires removal. An inability to clear this away is thought to be a factor contributing to Alzheimers disease. Studies have found that a decrease in sleep is associated with an increase in Amyloid Beta in the brain. While our body sleeps, our brain never rests. It is busily cleaning, refreshing, and possibly preventing serious issues later. By more understanding of these housekeeping functions today, we may be able to prevent serious diseases of the mind tomorrow.                                                                                                                                                     What affects your ability to feel rested?  What are your tips for getting a good night’s sleep?  Do you talk with friends about what makes a difference for you, for them?  If you are experiencing sleep disruption that is affecting your health, it’s good to talk with your doctor.  Watch our TIPS from TAPS column in October with ideas we shared as a group.  If you have access to a computer, you can also check on our Valley Community Services website following the links to seniors’ services and our Moving Along Together program where you can find more resources on our topics.

Our first session in this program centered around the connection between exercise and memory.
            You may have heard of recent research findings that sitting for 8 hours a day has similar negative risk factors previously relegated to smoking cigarettes. How is that possible? 
             All organs, tissues and fluids in our bodies are designed to function together for optimal well-being.  We don’t usually compare our bodies to a car engine. Yet, If we consider the time and effort we put into maintaining our vehicles to run efficiently for as long as possible, the comparison has relevance. We know and can expect problems if we neglect what is needed in the short and long term.
            So, what about our bodies? Do we take for granted that we’ll lose capabilities as we age and not be able to make a difference? Would it surprise you to know that exercise has been identified as a major contributor to good health at all ages?  Muscle contractions and heart and breathing rates increase with movement, moving nutrients and oxygen throughout the body and   brain. This provides a healthy messaging system needed by this complex brain of ours including memory functions. The good news is that movement does not have to be high energy to be effective. Healthy aging is a lifetime process, and it’s never too late to fine tune this vehicle of ours and enhance the functioning of our brain/body.
 
What we talked about and learned in this week’s program:

1. 20 minutes of some form of exercise a day will make a positive difference.
2. Remember to breathe.
3. Exercise can be as simple as moving and stretching specific body parts from head to toe.
4. Find ways to walk inside or outside, go swimming, or add a little extra stretch to everyday tasks like standing, sitting, reaching, house cleaning. 
5. Be mindful of opportunities to add a little more movement to your day.
6. Chair exercise can include all your limbs. Have some fun exploring on your own.
7. Find a ‘buddy’ to encourage you or join a group or class, tai chi, dance, yoga.
8. We can continue to learn and enhance our functioning due to the neuroplasticity of our brains when we introduce challenging, new or regular actions.
9. While exercise is not a ‘cure all’, it has been shown to contribute to maintaining, enhancing and contributing to perceived well-being.

 
Brain Challenge for this week:
Pick one activity you do every day like brushing your teeth or hair or eating breakfast and do it every day with the opposite hand.  Think about how you feel when you first do it, and each day thereafter.  Does it get easier?

Greetings from all of us at TAPS! We’re all breathing a sigh of relief with the reprieve from the smoke and heat. As the season changes it gives us an opportunity to recall the past months and anticipate fall and winter.
            Socializing at TAPS is very much about being with each other, participating in whatever activity or event is on deck for the day, discussing history, current events, teasing, joking and being sensitive to each other’s needs in the moment. There’s room for it all.
            We held a Remembrance Tea recently where we came together to celebrate TAPS friends who have passed over time.  “It was just what I needed”. The photo albums that our summer student, Kaitlyn helped to compile was a perfect stimulus for people to recall special moments and share stories.
             We continue to benefit from the bounty of local produce which Sara Stonehouse and the kitchen volunteers incorporate into our lunchtime meals. Thanks to the College Greenhouse, Harvest Share and the many green thumb gardeners who supply us with gorgeous and healthy ingredients from which we make delicious lunches.
            Singing and music are a much loved activity at TAPS and we are fortunate to be joined by members of the Happy Voices and Joanna Wilson who plays the keyboard.  Our repertoire is growing as everyone adds to the musical collection which includes themed based and seasonal songs.  These day however, the room at TAPS is filled with “The Sound of Music”, and it’s reminding us of our favourites. For the next 6 weeks we will be working on learning tunes from the musical joined by some of the Blossom Valley Festival singers. Our goal is to perform this fall.
            We are also promoting “Moving Along Together’ in the Advance and Fun Pape, it is our 6-week program for people facing memory changes. While it began Sept 10th, people can still join as each week we will have a different workshop and a movement program.  You can contact us at TAPS, to drop in for a flyer, or check our website or crestonevents.ca for more details.
            We Celebrated 100 years of Fall Fair through our Canadian and Harvest songs performance and singalong on Saturday. at the Fair.  Also, if you were at the Fall Fair or looked around town, you might have seen our TAPS entries in the Scarecrow Festival organized by the Community of Creston Art Council.  As with most of our projects, seniors, volunteers and staff are in on the action.  In addition to our “scarecrow ladies: Foxy, Sunny and Dolly, someone had the idea to create a Mayor mini scarecrow treasure hunt, with Ron Toyota’s permission.  Brenda Brucker of the CACC will be reporting on the results of the hunt as folks took selfies and moved the ‘mayor’ to another venue.  Apparently there was a good response and TAPS folks had great fun making the images!
            Our new van is about to get decorated with donor acknowledgments and signs, watch for it around town. It will be on display at the golf event on Sept 23rd hosted by the Creston Valley Rotary Club.
            TAPS operates under the auspices of Valley Community Services. If you are considering making a donation or would like to contribute to our Legacy Endowment Fund please visit www.valley.services or contact the VCS office at 250-428-5547 for more information.  For volunteer opportunities or program enquiries call 250-428-5585 or taps@valley.services