Is Your Brain On Track For Retirement? Preventing Alzheimer’s

Is Your Brain On Track For Retirement? Preventing Alzheimers.

By Sarah Johnson CFP®, MS, RD

Take a moment and picture what you believe your retirement years will look like. For most, the idea of retirement brings up images of travel, relaxation, and meaningful time with family and friends. We all know that in order to achieve our retirement dreams, we must save money in our early years. We are given very specific advice on how to reach these goals: Max out your 401k, save 10%-15% of your salary annually, contribute to an IRA, etc. However, if you are working hard to save enough money to fund your retirement dreams, let’s make sure to also make a plan for how you will get there in a healthy body that can enjoy this life you dream of.

Alzheimer’s is now the 3rd leading cause of death in the USA. While it is true that there is a strong genetic component to developing Alzheimer’s, our future is not written in stone. Environment plays a significant role. Experts agree that the development of Alzheimer’s is a combination of age, genetics, environment, and lifestyle. While we cannot change our age or genetics, we can make changes to the other risk factors. Most of the research showing the rapid growth of Alzheimer’s disease is based off of those living an “American Diet lifestyle”. Change your lifestyle, change your outcome.

It is well researched that what we eat affects our chances of developing Alzheimer’s and/or other memory issues as we age. The problem however, is that there are so many different recommendations out there, and many of these diets that claim to help have so many rules it can be difficult to know where to begin. But here is the good news: there are a few common threads and simple steps you can take to make a significant impact on your brain health.

Diet:

Diet has a powerful effect on brain health. Most diets fail as they force us to focus on what we can’t have. Instead, try focusing on what you can have. Put good in, get good out.

Top Powerful Brain Foods

  • Blueberries!!! (organic when possible): Aim for minimum of 2x/wk
  • Fish- Powerful Omega 3’s. Aim for 1x/week
  • Nuts & Seeds: Healthy fat & antioxidants: Aim for 5x/wk
  • Leafy Greens & Other Vegetables: Packed with vitamins. Aim for 6x. wk
  • Beans: High in fiber & protein, aim for 2x/wk

And here is one more suggestion you may like. It has been shown that one glass of red wine/day helps reduce your risk of developing Alzheimer’s (and no, more is not better, sorry).

Supplements:

While food will give you the most bang for your buck, if you have a family history of dementia or Alzheimer’s, find an MD or Registered Dietitian who can discuss supplements with you. CoQ10, Omega 3’s, and ALA can be helpful. Talk to your health provider about what amount, if any, of these you should be taking.

Vitamin D is worth looking at even if you do not have a family history of memory issues. Low vitamin D as we age is associated with an increased rate of cognitive decline, and those with even mild vitamin D deficiency had a 53% increased risk of developing dementia. Those with severe deficiency had a 123% increased risk. Particularly those living in northern states where we get less sunshine should have their vitamin D levels tested.

Lifestyle:

While diet will always have the biggest impact on your brain health, we have all heard the phrase “Use it or lose it”. Recent research shows that this is very true come retirement. Retirees who are not using their brains for complicated tasks, can have up to a 40% faster decline in short term memory. Here are some things you can do in addition to healthy eating, to help keep your brain sharp.

Top Brain activities to help avoid Alzheimer’s

  • Interact with people-Regular, meaningful interactions with others is great protection for the brain.
  • Volunteering is a wonderful option to boost your brain and your spirit.
  • Crossword puzzles– if you prefer online, check out one of the many brain games apps.
  • Turn off the TV and pick up a book- Reading calms nerves and stimulates the brain keeping you mentally alert; television has the opposite effect.
  • Surround yourself with youth– play with children- doing so helps get you moving and using your creative skills.
  • Exercise- Exercise benefits brain cells by increasing blood flow to the brain. Also, high blood sugar is connected to some forms of Alzheimer’s. Exercise helps keep your sugars in check, and sharpens short term memory.
  • Take up gardening- being outside, touching the earth which is filled with probiotics, and the satisfaction of seeing something grow is a perfect combination for overall health.

Developments In The U.S. Coronavirus Saga

Developments In The Corona Virus Saga.

By: Robert Schneeweis, Chief Executive Officer

The daily reports on the Coronavirus and our economy can create anxiety for just about everyone. Are we in or headed to a prolonged recession? Has the stock market bottomed and should be investing now? Positive news from the health care sector and unprecedented support by the government appears to be helping stabilize our economy and the stock market. What is the way forward and what will the next year or so look like?

The Mayo Clinic and the University of Minnesota are proposing an increase in their ability to test and track the virus. Similar efforts are being made elsewhere. Our Health-Care system has remained afloat to date and recently we have seen unprecedented and swift actions by the Federal Reserve and Congress to support the economy while science works on a vaccine and a better understanding of the virus. When the Federal Reserve is as aggressive with its actions as it its now, and interest rates are low as they are now, the stock market is generally supported. So, what is the way forward and what will the next year or so look like

Given that it is widely expected that the Fed and Congress will continue providing economic support, the stock and bond markets should be able to weather near-term news on unemployment and corporate earnings. We are also optimistic about the ability of our scientific community to come up with solutions soon and believe that once the crisis is contained, the nation and economy will revive, and possibly faster than some expect. But some sectors may have bigger problems – airlines, restaurants, brick and mortar retail, landlords, and possibly hotels. Lots of jobs there. And a good number of small businesses may just not come back. Thing is, it could be a lumpy recovery with quite a bit of job dislocation and higher long-term unemployment. But overall, GDP growth should come back starting this fall, driven by pent-up demand. An important economic factor is how soon business can get back to work. The longer businesses and their employees are out, the more economic pain we will endure and the longer it will take to get our world functioning again.

Exactly how the pandemic will end depends in part on medical advances still to come. It also will apparently depend on how we all behave in the interim. Given all of these factors, we are optimistic, but also aware of the questions still to be answered, including yours. We are here to talk over your situation at any time.

Vitamin D…an Essential Key To Your Future Plans

Vitamin D…An Essential Key To Your Future Plans.

By: Sarah Johnson, CFP®, RD, MS

The way people view retirement these days has changed.  Individuals are seeking and planning for more active, fulfilling retirements than ever before.  When working hard to save for retirement, do not forget that happiness and wealth are largely dependent upon the foundation of your overall health.  Getting sufficient Vitamin D, the “Sunshine Vitamin,” is one easy step everyone can take.

How Vitamin D affects your overall health:
  • Improves lung function in those with asthma.
  • Lung health is especially crucial during Covid19!
  • Keeps your bones strong.
  • Over 55% of adults in the USA have low bone density.
  • Promotes positive gut health, protects, and restores good bacteria in the gut.
  • Reduces chronic inflammation.
  • Helps keep you looking and feeling young.
  • Lowers your risk of autoimmune diseases such as multiple sclerosis, type I and Type II diabetes.
  • Can reduce the risk of breast cancer by 50% and colon cancer by 75%.
How to know if you are deficient in Vitamin D

Risk Factors:

  • You may have low Vitamin D if you:
  • Live in the northern hemisphere (HELLO MINNESOTANS!)
  • Are over the age of 50
  • Suffer from or are at risk for obesity – BMI over 30 (calculate yours here)
  • Have a diet low in fish and fortified dairy
Signs and symptoms:
  • Look out for these signs and symptoms of low vitamin D – though this is not a complete list:
  • Fatigue
  • Low bone density
  • Depression and anxiety
  • Autoimmune disease
  • The best way to know your Vitamin D levels is to get tested.  While all healthcare providers should be able to perform the test, check with your insurance first, to make sure you are aware of potential costs.
How to best get your daily dose:

Sun Is King (or sun lamps for winter in the northern hemisphere)

Hands down, the best and most natural way to get your Vitamin D is from the sun.  While there are other issues with too much sun exposure, there is no way to get too much vitamin D from the sun, as your body transforms it into a non-toxic form.  Isn’t the body amazing?

  • Most people only need 15 minutes a day during peak sun hours (10am-3pm).  A simple tip is to try waiting 15 minutes to apply your sunscreen.  Upper body has more receptors than your lower body, so try to make sure it’s not just your legs that are seeing the light.
  • You may also notice an improvement in your gut function when you get sufficient Vitamin D from the sun, and with 74% of Americans suffering from gut and digestion issues, this is a huge benefit.
Supplements

If you have low levels of vitamin D, and your time in the sun is not cutting it, supplementation can be an option.  When looking at supplements, ask your provider for a trusted brand and look for one that contains K2 in order to maintain proper calcium levels in your body.

Many people ask “what level of vitamin D should I be taking?” It is important to note that setting optimum vitamin D levels should be personalized, as your vitamin D requirement is unique.  So many things from genetics, to magnesium levels, to inflammation can affect how well you absorb and metabolize vitamin D.  A supplement intake that works for one person may not be appropriate for another.  Talk with a registered dietitian or your MD, and get your levels tested.

Food

Unlike most other nutrients our bodies need, Vitamin D is not readily found in high amounts in foods, though it is found in small quantities in cod liver oil, beef liver, and fatty fish such as salmon and tuna.  As you can see, it can be difficult to meet your requirements day in and day out with food alone.  While your diet may not reach your full daily requirements, it certainly is an important piece of the puzzle.

Just like with a financial plan, there is no “one size fits all” plan for your optimal health, but starting with some awareness about your Vitamin D intake is a great place to start, as your health truly is your greatest investment.

Listen To Every Story

Listen To Every Story.

Very proud of one of our own. Always committed to making a difference…

The OU piano area would like to present “Pieces of Healing” beginning today, June 15. Performances will be posted every Monday and Thursday featuring students and faculty performing original compositions as well favorite classics. In times of panic and isolation, this project brings hope and togetherness with the goal of helping our community to move forward. The first piece is “Listen to Every Story” written and performed by Bob Schneeweis.

Which “Letter” Recovery Are We On Now?

Which Letter Recovery Are We On Now?

By: Robert Schneeweis, Chief Executive Officer

I hear from so many relieved people that “The Market” has recovered. Ever since the Covid-19 related “shock to the stock market” and the resulting efforts by Central Banks and governments around the world, we have heard various views of what the eventual recovery would look like. Optimists touted a V shaped recovery (sharp down, quickly followed by a sharp recovery). Those touting more “realism” predicted a W shaped recovery (up and down based on the trend of the virus). As it turns out it, it appears we are in a K shaped recovery (Peter Atwater, an adjunct lecturer in the economics department at William & Mary, is credited for coining the “K-shape” theory). This K analogy refers to the notion that the rebound is unequal, some markets have shot up again (i.e. large technology companies), and others have fallen (i.e. small businesses).

Market “experts” have been at a loss to predict the path of any market recovery because, first of all, they had no way to predict the track of Covid-19 and second, because the economic response has been so unusual. The economic shock suffered by the world earlier this year was the biggest seen in generations but the same isn’t true of corporate earnings, at least if we look at big U.S. companies. Why do I say the economic response has been unpredictable and unusual?

  • The Federal Reserve gave support to investors that they have never done in history (direct intervention – buying bonds in the open market).
  • The US Federal reserve is on a track to “negative interest rates”, an anathema to them prior to this crisis.
  • Though there are differences between the members, the G20 countries have provided significantly more fiscal stimulus than they did in 2008-2009 financial crisis.
  • The “FAANGs’” (Facebook, Apple, Amazon, Netflix, Google) earnings have increased by 140% since the beginning of 2018 while the broader All Country World Index (MSCI ACWI) earnings are down 20%. The Fangs have increased sales about 80% (in 30 months!), while sales for world stocks as a whole are flat.
  • The top 5 stocks in the S&P are up over 73% from the market lows, almost double the recovery of the other 495 companies.

So where are we headed now? What should we look forward to? First of all, an obvious tactic is to go with momentum and buy the large technology stocks like Netflix or Amazon or even Tesla that seem to be on a tear. But to quote Peter Atwater again: “When extreme inequity is this obvious and this widely applicable, we’ve reached the point where the arm and the leg of the K are more like alligator jaws, primed to snap closed. Talk about the perfect accompaniment to an extraordinary financial market peak. Even inequity has been taken to extreme excess.”

We at Yes Wealth are aware that when bank CDs only give you 1% for 5 years and a 10-year treasury bond gives you ½ of that, companies that you read about in the paper and whose stock “just seems to go up no matter what” are tempting. We believe there is a definite transfer of wealth from an old economy to the “new economy” driven by disruptive technologies. But the valuations of many of the more famous “growth stocks” in the US, China and developed markets are more extreme than even at the top of the tech bubble. How long will this trend continue? No one knows, but if the worst of the pandemics’ economic impact is in sight, with or without a vaccine, the lopsided winner vs loser chart will subside as we return to a more normal society. The travel industry (airlines, hotels, destinations) will recover, health care will be important and so will restaurants. As always, we will look for innovative ideas in both stocks and fixed income investments that generate growth while protecting your assets from outsized risks.