Why Activating Alpha Brain Waves Matters for Older Adults

(Please note there will not be an issue next week and the week after, so...Happy Thanksgiving Plus)

Our brains produce a number of brain wave patterns that have different effects on you. As an example, Beta brain waves occur during the day when you are active and Theta occur when you are sleeping.

Alpha are the ones I want to focus on in this Blurb.

Alpha brain waves are linked to relaxed alertness, attention, and memory. As adults age, these rhythms naturally slow down and decrease in power, which correlates with challenges that we can begin to experience in focus, working memory, and cognitive flexibility.

Research is now showing that supporting healthy alpha activity may help maintain cognitive performance and overall brain health in older adults.

Why Alpha Brain Waves Are Important in Aging

There are a number of reasons why Alpha Brain Waves are important to us as we age. Let’s explore several of these areas.

1. Cognitive Filtering and Focus

Older adults often struggle with ignoring distractions. Studies using alpha-frequency tACS (a form of non-invasive brain stimulation) show that boosting alpha oscillations can improve inhibitory control in older adults, helping the brain filter out irrelevant information.

2. Memory and Working Memory Support

Even though alpha waves decline with age, older adults still rely on them during memory tasks. Research shows that better alpha dynamics are associated with sharper working memory and executive function.

Executive function is when the brain acts like a "control center" to manage thoughts, emotions, and actions by allowing you to plan, focus, remember, and adapt to changing circumstances. 

3. Potential for Cognitive Resilience

Alpha rhythms may serve as early biomarkers of cognitive decline. Strengthening them through training or lifestyle habits may support healthy aging and help maintain “brain reserve.”

Evidence-Based Ways to Boost Alpha Brain Waves

You’re not hopeless or helpless as you can do a number of things to actually increase your Alpha Brain Waves.

1. Mindfulness Meditation

Programs like MBSR (Mindfulness-Based Stress Reduction) have been shown to increase alpha activity and improve executive functioning in older adults.

2. Neurofeedback

EEG-based training that teaches individuals to enhance their own alpha waves has been linked to improvements in memory, attention, and even speech perception in older adults. Some benefits have even been shown to last up to a year.

3. Light to Moderate Exercise

Both single sessions and long-term exercise can increase alpha activity and support healthy brain function.

4. Relaxation Techniques

Slow breathing, gentle music, and calming activities help promote the relaxed-but-alert state associated with natural alpha activity.

5. Good Sleep Habits

Restful sleep supports healthy brain rhythms, including alpha. Regular sleep schedules and reduced nighttime screen exposure can help.

What’s the Bottom Line

Alpha brain waves play a key role in attention, memory, and cognitive resilience. While aging naturally reduces alpha activity, research shows that older adults can strengthen these rhythms through meditation, neurofeedback, exercise, and other non-invasive practices.

So…these are ways you can support your alpha activity as a way to promote healthy cognitive aging. So…what was I going to say next??? I forgot…so I guess it’s time for me to meditate while I do a neurofeedback session and then exercise followed by experiencing a relaxation technique and getting a good night’s sleep…if I just remember to do it all!

ADHD – It’s Not Just For Kids…Adults Can Have It Too!

When most people think of ADHD, they picture a child who is constantly moving, easily distracted, or unable to sit through class. 

For adults, they may not even realize they have ADHD until they face the increasingly complex demands of grown-up life. Jobs, relationships, parenting, finances, and self-management all place pressures on attentional and executive functioning systems that can expose symptoms that slipped under the radar in childhood. 

Adult ADHD is real, common, and often misunderstood, which makes learning about it essential for anyone who suspects they may be living with it.

Although ADHD begins in childhood, its expression evolves significantly over time. The hyperactivity that is so characteristic in children tends to become more internal in adults, shifting from constant movement to a more subtle sense of inner restlessness. 

Adults often describe feelings as though their mind never quiets down or as if they are always in motion mentally, even when their bodies are still. At the same time, the inattentive symptoms—difficulty focusing, forgetfulness, mental drift—tend to become more prominent. 

Adult issues, such as planning, prioritizing, or following through can lead to substantial challenges in an adult’s work, relationships, and daily responsibilities. 

Many adults with ADHD also experience emotional symptoms such as heightened frustration, sudden overwhelm, or sensitivity to criticism. All of this can be mistaken for anxiety or mood disorders if ADHD isn’t considered as part of the picture.

It also turns out ADHD is strongly genetic, with heritability estimates around 70–80 percent, meaning it often runs in families.

Adults with ADHD often have differences in dopamine pathways, prefrontal cortex activity, and executive functioning networks, which can affect everything from task initiation to long-term goal maintenance. 

Importantly, adult ADHD frequently coexists with conditions such as anxiety, depression, sleep disorders, and substance-use issues. This can make diagnosis more complex but also highlights how essential proper assessment is. 

Untreated ADHD can affect quality of life in tangible ways, including job instability, financial stress, relationship difficulties, and even an increased accident risk. 

The encouraging news is that with proper diagnosis and treatment, these risks can be significantly reduced.

For adults who suspect they may have ADHD, the first step is seeking a thorough evaluation from a qualified professional. A clinician will look at current symptoms as well as childhood history, which is crucial for diagnosis since ADHD may be under the radar for a child, it does not suddenly appear in adulthood. 

Once diagnosed, adults have a range of effective treatment options. While medication can play a major role since stimulants and non-stimulants can improve focus, impulse control, and emotional regulation by supporting the brain’s attention and dopamine systems, there are other options.

One option is cognitive-behavioral therapy specifically designed for ADHD. This form of therapy provides practical strategies for organizing tasks, managing time, regulating emotions, and breaking through patterns of avoidance or overwhelm.

Another approach is lifestyle adjustments. Regular exercise, consistent sleep patterns, and balanced nutrition all support brain function in ways that help reduce ADHD symptoms. 

Mindfulness and meditation practices, although sometimes difficult for those with ADHD to begin, can gradually strengthen attention control and emotional stability. In my ebook, Managing Your Stress in Dificult Times: Succeeding in Times of Change, I tell you what you need to know to meditate successful and it can all apply to people with ADHD.

Simple structural changes, such as using visual planners, reminders, or external accountability can transform daily life when they fit the way an ADHD brain naturally operates. 

Equally important is letting go of the shame that so many adults carry after years of being mislabeled as lazy, messy, or inconsistent. Understanding ADHD is not a personal failing but as a neurodevelopmental difference is often the turning point from self-blame to self-compassion.

Many adults find that once they receive a diagnosis, their life begins to make sense in a new and empowering way. They can finally build systems that align with how their brain works instead of constantly battling against it. 

Ultimately, adult ADHD is not a limitation but a condition that, once understood, can be navigated in ways that allow individuals to succeed, thrive, and live fully in their strengths.

Fascinating Research on the Power of Meditation

In recent years, meditation has moved from the wellness area into the scientific spotlight. It is now being rigorously studied with tools such as MRI scans, EEGs, eye‐tracking, and biomarkers. 

Since I’ve been meditating for decades, I thought it would be interesting to see what the latest research has been finding out about meditation. 

What Meditation Does to the Brain and Body

Lert’s start with the structural and functional brain changes that are being reported.

A recent article in Discover Magazine reported that meditation leads to measurable changes in brain structure, especially in regions such as the posterior cingulate cortex (PCC), the hippocampus, and the amygdala. 

Let’s start with the posterior cingulate cortex. The PCC is associated with mind‐wandering and self‐referential thoughts, and it tends to quiet down in long-term meditators. 

Next is the hippocampus, which is integral to learning, memory and executive control. It shows increased grey matter volume and even improved white matter connectivity in meditators. 

Third is the amygdala, which is often linked to emotional responses such as fear and anger. In meditators it tends to be physically smaller and less active.

These changes are not just academic. They suggest that meditation may have the capacity to shift the brain’s architecture and functioning in ways that support emotional regulation, attention and possibly even resilience against cognitive decline.

Attention and cognitive focus

How about a powerful change! One study had the participants do 30 days of guided mindfulness meditation, which is a type of meditation, for 10 to15 minutes per day. The partipants improved attention control across all ages from young adults to older adults.

Using eye-tracking software, the researchers also found that meditators had faster reaction times, better goal‐directed eye-movements, and less distractibility (Huh, what did you say???!?!).

 So…what does this mean? It means that meditation isn’t just about “feeling calmer.” It appears to improve how the brain processes attention.

Immune, metabolic, and systemic shifts

Some recent research is pushing beyond looking at just what’s happening in the brain. For example, a week-long meditation retreat produced changes not only in brain network activity but also in blood biology as it positively affects immune markers and metabolic signals. 

It even showed how blood plasma from participants influenced neuron growth in lab models. This means meditation may influence the whole‐body physiology and not just subjective mental states.

Deep brain activity and emotional regulation

Another study from the Icahn School of Medicine at Mount Sinai used intracranial recordings. This is where electrodes are placed in the brain usually for epilepsy treatment in order to observe the amygdala and hippocampus. 

In this study, they used the epilepsy folks to see their response when they meditated. The researchers found that meditation altered beta and gamma wave activity in those regions. These 2 wave lengths are involved with emotional regulation and memory. 

The bottom line is that meditation may help people voluntarily modulate the neural circuits underlying anxiety, fear, or memory.

Sustained attention: meta‐analytic evidence

A review of 12 studies (1,447 participants) found that both focused‐attention and open-monitoring meditation approaches enhanced sustained attention in healthy adults. 

This means that for people without any clinical medical condition, regular meditation can improve the brain’s capacity to sustain focus, reduce mind-wandering, and reduce errors in attention tasks.

So, What Does This Research Means in Practice

• First of all, meditation is more than relaxation. The research shows measurable structural and functional changes in the brain, improved attention, and systemic physiological effects.

• Even short practice helps. Eye‐tracking studies demonstrate that benefits of attention accrue after just 30 days of guided meditation even in older adults.

• Consistence matters. Most positive findings are tied to meditating daily or close to daily over weeks or months.

• Accessible and low‐cost intervention. Because meditation can be practiced by many people with minimal equipment and cost, it has strong potential as a public‐health tool for cognitive health and emotional well‐being.

• Whole‐body impact. The links between brain, immunity and metabolism are starting to show that meditation could influence aging, stress responses, and possibly disease risk. 

So…what’s a few of my experiences since I’ve been meditating for decades.

1. I meditate during most dental procedures without taking a Novocain shot. It has amazed the dental staff.

2. I’ve had 3 hernia surgeries where I meditated, and the surgeon just squirted Novocain into the area to control bleeding. When the surgeon was done, I just opened my eyes.

3. I was in the hospital having my heart checked out a couple of years ago and was wired up with heart monitoring equipment. I decided to do my morning meditation and after about 10 minutes the nurse rushed in and said “Are you all right? Your pulse just dropped from 70 beats per minute to 40!” I assured her that I was totally fine.

4. Last week, I was driving on the Interstate near Richmond, Virginia. The speed limit was 70 mph. All of a sudden, a deer was right in front of the car. I hit the brakes, but it was too close, and I hit the deer on the driver’s side front bumper. I was able to maintain control of the car and brought it to a stop. I didn’t see the deer in my rearview mirror and don’t know what happened to it. 

The interesting thing to me is how I was able to react to the situation and maintain control of the car and afterwards I noticed that I never had any adrenalin response from heavy breathing, heart racing or body shaking. I simply opened the glove compartment, took out my insurance card and called my insurance agent to report what happened and file a claim! 

Some Final Thoughts

So…the scientific picture of meditation is now richer and growing. Studies are showing that meditation does more than help us “chill out”—it appears to remodel the brain, sharpen attention, and influence the body’s physiology. 

If you’d like to learn how to meditate there are lots of resources on the internet. I’ve also written in my book Managing Your Stress in Difficult Times: Succeeding in Times of Change everything you need to know about how to meditate including several techniques. You can purchase the e-book at a discount here - https://www.teplitz.com/ms/Ebook9.html. 

Hope you decide to experiment with meditation, it can have a profound effect on your life!

The Best Nutritional Supplements for Healthy Teeth and Gums

Keeping your teeth and gums healthy goes far beyond brushing, flossing, and using a water pick. While mechanical cleaning and regular dental checkups are extremely important, what you eat—and even the supplements you take—can play a major role in supporting oral health.

Let’s look at what the latest research says about which nutrients can actually strengthen your teeth, protect your gums, and reduce inflammation.

Omega-3 Fatty Acids: Anti-Inflammatory Support for Your Gums

What they do:
Omega-3s (EPA and DHA) are well-known for heart and brain health, but they also appear to benefit your gums. These healthy fats help regulate inflammation, a key factor in periodontal disease.

What the research says:
Several clinical trials and meta-analyses have shown that omega-3 supplementation—especially when combined with routine dental cleanings—can reduce gum pocket depth and improve tissue attachment. One review reported a significant improvement in periodontal outcomes compared to controls.

Bottom line:
If you have signs of gum inflammation or early periodontitis, adding omega-3s (through oily fish or fish oil supplements or krill supplements) may enhance your results from professional dental care.

Vitamin D: The Foundation of Strong Teeth and Bones

What it does:
Vitamin D supports calcium absorption, bone density, and immune regulation—all vital for maintaining the structure that anchors your teeth.

What the research says:
Low Vitamin D levels have been consistently linked to higher rates and severity of gum disease. One long-term study even found that people taking calcium plus vitamin D had a lower risk of tooth loss over two years.

Bottom line:
Make sure your vitamin D levels are in a healthy range which is 40 to 60 ng/l. The only way to determine this is through a blood test. Since we spend way less time in the sun and people use a lot of sunscreens, supplements may be the only way to get to this level.

Vitamin C: Essential for Healthy, Resilient Gums

What it does:
Vitamin C is crucial for collagen production, which keeps gum tissues firm and elastic. It also supports immune defense and helps reduce oxidative stress in the mouth.

What the research says:
Low vitamin C intake is linked to bleeding gums and gingivitis. Clinical studies show that supplementation can reduce gum bleeding, although it doesn’t reverse advanced periodontitis on its own.

Bottom line:
If your diet lacks fruits and vegetables, a daily vitamin C supplement (I’d recommend at least 1,500 mg per day) may help improve gum health.

Calcium (with Vitamin D): Strengthening the Foundation

What it does:
Calcium isn’t just for bones—it’s a key mineral for teeth and the jawbone that supports them. Together with vitamin D, it helps keep your oral structures strong.

What the research says:
Older adults taking calcium and vitamin D lost fewer teeth over time compared to those who didn’t supplement.

Bottom line:
Aim to meet your daily calcium needs through diet (dairy, leafy greens, fortified foods) or discuss supplementation with your healthcare provider if your intake is low.

Some Other Nutrients

Naturopathic physician, Jamison Starbuck, has some additional recommendations in Bottom Line Health (July/August 2025).

Zinc inhibits plaque buildup by enhancing white blood cell activity. For cases of gingivitis, she recommends 40 mg zinc daily for 3 months, otherwise 20 mg per day is fine.

Coenzyme Q10 helps cells function efficiently. CoQ10 also protects the heart and brain as well as the gums. For periodontal disease, take 100 mg of CoQ10 daily for three months; otherwise, 60 mg is fine.

You can obtain these nutrients naturally from whole foods like leafy greens, nuts, seeds, and fermented foods.

So…besides brusha…brusha…brusha, add these supplements to protect your teeth!

Humming and Music Can Impact You in Ways You Would Never Have Thought

Most of us hum or listen to music simply because it feels good. But science shows that these pleasant habits can do more than lift your mood  - they can actually boost levels of nitric oxide (NO) in your system. NO is a natural molecule your body produces that supports heart health, immunity, and relaxation.

First, let me Explain Why Nitric Oxide Is So Important

Nitric oxide is one of the body’s most important signaling molecules. It helps blood vessels relax, it improves circulation, reduces inflammation, and even assists the immune system in fighting off germs. It’s also produced naturally in the lining of your sinuses and blood vessels — and that’s where humming and music comes in.

Let’s Start with how Humming Supercharges Nasal NO

Researchers at Sweden’s Karolinska Institute discovered that humming increases nitric oxide levels in the nasal passages up to 15 times higher than normal breathing. You read that right – 15 times!

When you hum, the sound vibrations and oscillating airflow open tiny sinus pathways, allowing nitric oxide stored in the sinuses to flow into the nasal cavity. This simple act not only increases NO levels but may also help clear the sinuses, enhance airflow, and support your local immune defense.

It turns out that yoga traditions have practiced this for centuries through what’s called Bhramari Pranayama, or “humming bee breath,” which combines gentle nasal breathing and humming to calm the nervous system and open the airways. Modern science now confirms what they figured out centuries ago that this ancient technique naturally boosts NO.

Let’s Now Look at Music and Nitric Oxide and the Heartfelt Connection

Listening to music is another way to increase nitric oxide levels, but it does it though by a different route from humming. What the researchers have found is listening to enjoyable or calming music (New Age Music Anyone?) lowers stress hormones, balances the nervous system, and helps the inner lining of your blood vessels, which is called the endothelium, release more nitric oxide.

Clinical studies in cardiac rehab and stress management programs have found that music therapy improves vascular function and can even help lower blood pressure. Scientists believe nitric oxide plays a major role in those benefits by helping blood vessels dilate and improving circulation.

Here are 2 simple ways to try it out for yourself

You can easily incorporate either or both of these nitric oxide boosting practices into your day:

• Humming practice: Inhale gently through your nose, then hum softly as you exhale for 8–12 seconds. Repeat for 5–10 minutes. Try this several times a day, especially when feeling congested or stressed. You can even do this when you are driving your car!

• Relaxing music: Spend 15–30 minutes listening to calming or uplifting music. Classical, instrumental, new age, or your personal favorites all work if they help you relax and breathe deeply.

So…is it worth taking a few minutes a day to include humming and/or relaxing music into your life. And… if anybody asks, just tell them you’re practicing science-backed self-care techniques to boost your nitric oxide levels, open your sinuses, ease stress, and support better heart and immune health naturally! So…“hummm,” let me think about this?”

Experiencing the Power of Blessings and Prayer

 I recently spoke at the Fellowship of the Inner Light's Sunday Service on Experiencing the Power of Blessings and Prayer and I thought my subscribers would like to see it. This is the link to the video 

https://www.youtube.com/watch?v=FLpctpCNBDY

If you like what you're seeing, you have my persmission to forward it your your email list or whomever you'd like.

Enjoy,

Jerry V. Teplitz

P.S. There will not be a Blurb next week.

Scams Hurt More Than Your Wallet: The Hidden Health Costs

Since my blurb is on Healthy Alternatives, why would I be writing about scams? That’s because they can harm people in ways that we don’t see!

First of all, you may know someone who’s been scammed—or maybe it’s happened to you (hopefully not). The financial cost can be steep. But what’s often less visible are the emotional, psychological, and physical tolls that follow. New research is showing that fraud and scams don’t just rob people of money—they can rob them of peace of mind, sleep, and in some cases, long-term health.

Plus, there’s a new scam happening. Scammers are now hooking into your hobbies and interests, and after gaining your trust, they ask for money. That’s when the scam begins. This kind of scam can really hurt people’s ability to trust others!

So, What Happens When You’ve Fallen for a Scam?

(By the way, I almost fell for a scam about having my business’s electricity turned off in an hour for nonpayment of a bill. Since I have a bookkeeper, I didn’t know if this was true or not, and I couldn’t contact the bookkeeper. Fortunately for me, my wife called it a scam. When I contacted the power company, they said they were hearing from a number of customers in the same area who had received these calls.)

What Happens to Your Mind After You’ve Been Scammed?

Scam victims commonly report:

Anxiety, depression, PTSD: In studies of internet scams, people report prolonged anxiety and depression. In some Australian investment scams, even after a year or two, PTSD symptoms persisted. One case study found victims “taking antidepressants or other psychotropic medications” even 1–2 years after the fraud.

o “I felt as though my mind was disintegrating.” - Victim of a bank impersonation scam

o “There is a particular feeling of self-doubt and creeping dread…you run through all the conversations you’ve had …and doubt your memory at every turn.” - Fraud victim describing the aftermath

Shame, guilt, embarrassment: Many feel they “should have known better,” which leads to self-blame. This can deepen isolation and prevent people from reporting or seeking help.

o “She was angry. She’s like, ‘I’ve been so stupid. I should never have done this. I can’t believe I’ve been scammed." -  Support worker recalling a client’s reaction to a romance scam.

Sleep problems and obsessive thinking: Night-time rumination, insomnia, and panic attacks are frequently reported. One UK fraud victim even said they had to double their antidepressant dosage due to the psychological distress.

The Physical Toll

Mental/emotional distress doesn’t stay confined to the mind—it shows up in the body:

A study from RUSH University found that older men who had been financially exploited experienced elevated blood pressure that persisted for years—potentially increasing the risk for stroke or heart disease.

Victims often report physical symptoms like headaches, fatigue, appetite changes, and even panic attacks.

Research from Spain found that scam victims reported a lower overall quality of life and poorer general health compared to non-victims.

o “I’ve had my identity stolen … It left me feeling anxious and violated … even when there was no financial loss.” - Victim of identity theft

Who Suffers Most: Risk Factors & Vulnerabilities

Not everyone experiences the same level of injury, and certain factors make some people more vulnerable to deeper impacts:

Older adults: Particularly susceptible to both emotional and physical effects. Studies show that older scam victims report higher blood pressure, social withdrawal, and increased medication use.

People with mental health challenges: Existing depression or anxiety often worsens post-fraud.

Lower-income individuals: Those with fewer resources or support systems often experience deeper financial and emotional impacts.

Prolonged scams or identity theft: The longer a scam goes undetected—or if identity misuse drags on—the worse the emotional fallout tends to be.

o “To think you’re going to get a relationship and you are not is hugely devastating for our client group.” - Support worker discussing romance scam victims.

Why This Matters (Beyond the Obvious)

Scams aren’t just crimes against a bank account—they're assaults on mental and physical well-being:

Public health burden: Increased anxiety, depression, medication use, and even cardiovascular risks suggest a wider societal cost.

Long-term economic impact: Beyond the initial loss, there are costs in productivity, healthcare, therapy, and ongoing stress-related conditions.

Breakdown of trust: Many victims withdraw socially, lose trust in institutions, and avoid online or financial tools—leading to further isolation.

What Helps: Recovery and Support

Research and victim interviews point to several helpful interventions:

Timely emotional support: Mental health care, especially soon after the incident, helps victims recover faster.

Community & peer support: Just knowing you're not alone can reduce shame and isolation.

Quicker compensation & clear communication: Victims who are promptly supported and treated respectfully by institutions experience better health outcomes.

Public awareness: Normalizing the fact that scams can happen to anyone helps reduce stigma and increases reporting.

Conclusion

Being scammed is rarely just a matter of money. The emotional wounds, sleepless nights, and ongoing stress can linger long after the scam has succeeded and the money is gone. As we better understand these hidden costs, it’s time to treat scams not just as financial crimes, but as public health threats. Whether through better prevention, faster compensation, or mental health support, recognizing the full impact of scams can help victims heal, and protect more people from suffering in silence.

This is a crisis in healthcare, and it will only get worse as AI can be used to facilitate the manipulation of people’s emotions.