Blog Archive
It’s that time of year again. Spring is here and it’s time to do some spring cleaning. For most, spring cleaning can be a very daunting task. However, it does not have to be this way. Below are a few tips to help you and your loved one get the most of out of your spring cleaning.
- Clear out your medicine cabinet. Spring is a good time to discard old and/or expired medicines. Be sure that all medications are housed in their proper containers. All medicine bottles should be closed tightly and stored in a cool and dry place.
- Review your home safety measures.
- Place new batteries in carbon monoxide and fire detectors. It is a good idea to purchase these detectors if you do not have any.
- Check your fire extinguisher to ensure it is in good working condition. If you do not have an extinguisher, purchase one.
- Make sure all door and windows open, lock and close properly. Make any required adjustments.
- Create an emergency evacuation plan. Share this information with family members and friends. Check the expiration date on items in your emergency evacuation kit.
- Reduce fall risks.
- Remove clutter from pathways, stairs, etc.
- Make sure all rugs have a non-skid backing.
- Install grab bars in bathrooms.
- Discard old and/or expired foods from refrigerator, pantries and cabinets.
- Use cleaners that do not contain harsh chemicals. Make sure your home is well ventilated when cleaning.
- Revise your list of emergency contacts (doctors, pharmacies, family members, etc.). Be sure to share this information with everyone involved in your care (loved ones, family members, friends, etc.).
- Organize financial and legal documents into appropriate files. Shred documents that contain sensitive information.
- Clean ceiling fans, vents, gutters and other areas that may be a health and/or safety hazard. Be sure to wear masks when dusting.
- Discard all unused items. Donate items that are in good condition to local charities. Be sure to get permission before donating/discarding items that do not belong to you. Organize all other items using a system
- If necessary, schedule maintenance for the areas in the home that require attention.
Finally, create a list and cross items off your list as you complete them. This will help you to not become overwhelmed. Take breaks when needed. Solicit help from family members and friends if necessary. Although intimidating, spring cleaning is a necessary and beneficial thing to do to ensure you maintain your independence for as long as possible.
Spring is here! And for many seniors, spring time means gardening time. Gardening (for most) is a relaxing and enjoyable pastime. Gardening is also an excellent exercise for flexibility and mobility. However, for seniors living with medical conditions such as arthritis gardening is often an activity of the past. However, with just a few changes, you can start to enjoy the pleasures and benefits of gardening again.
- Build a raised flower bed at a comfortable height. This will eliminate you from straining your back and/or knees.
- Garden early in the morning or late in the day. Try to avoid the mid-day sun (and heat). This can leave even the healthiest person ill and exhausted.
- Protect yourself. Wear protective (lightweight) clothing, a hat, and sunscreen at all times.
- Stay hydrated! The plants aren’t the only ones that need water. Bring a bottle of water with you each time you work in the garden.
- Plant perennials or (shrubs). Perennials are beautiful plants that you can enjoy year round. This cuts down on having to replant every season.
- Purchase the right gardening tools. There are many tools on the market that are designed to make gardening easier for seniors. This includes tools with longer handles, oversized grips and improved leverage.
- Mulch around your plants. Mulch can not only prevent weeds from growing, but it can make plants go for longer periods of time without watering and keep the soil in good condition.
- Treat cuts, scrapes and bug bites immediately to avoid infection.
- Wear gardening gloves to protect your hands and provide extra cushioning.
- Listen to your body. If you experience any pain or discomfort take a break or finish our work on a different day.
Getting older doesn’t mean you have to risk injury or lose out on the things you love. By following the above tips, you’ll be sharing floral arrangements with family, friends and neighbors this spring!
1. Understand your medicines. Know their names, reason for their use, and their possible side effects. Ask your pharmacist or doctor if you do not understand how you should take your medicine.
2. Read all labels and written instructions before taking any medicine.
3. Take your medicine exactly as directed by your doctor.
4. Take all of your medicines until your doctor tells you to stop.
5. Never use old or expired medicine.
6. Before taking any over-the counter medicine ask your pharmacist or doctor how it may counteract with any of your prescribed medicines.
7. Store all of your medicines in one location. Keep all of your medicines in one place unless they need to be stored in the fridge.
8. Store medicines in a cool and dry place. Do not store medicines in direct sunlight (on a windowsill), near the heat (e.g., near the stove), or in a wet or damp place.
9. Keep a current list of your medicines. Keep a current list of all of your prescribed medicines, over-the-counter (OTC) medicines, vitamins, and herbal/dietary supplements. Bring your medication list with you to all of your doctor appointments. Share the list with your family members and friends.
10. Use only one pharmacy. Use only one pharmacy or one pharmacy chain (e.g., Wal-Mart, CVS, Walgreens, etc.) for all of your prescription medicines.
11. Do not share medicine with any other people.
12. Speak to your doctor or pharmacist if you are experiencing any side effects from your medicine.
Personal Emergency Response Systems (or PERS) are devices that connect older adults to emergency assistance with the push of a button. A transmitter (typically worn on a pendant around the neck or wristband) sends a signal to a receiver that is connected to a land line.
When the button is pushed, a call center representative evaluates the situation deciding whether to call for help by contact a emergency response professional or a designated family member or friend. With most PERS services, your loved one can talk with the call center staff from anywhere in the home.
Each year PERS saves the lives of many seniors. They help seniors remain independent and in their homes longer. Families can have the peace of mind of knowing their loved ones can receive assistance with just a touch of a button.
While they can be great for most seniors, personal emergency alert systems typically do not work well for those that have an advanced dementia as they may forget to push the button for assistance.
If you are in the market for a personal emergency response system, keep the following in mind:
1. Do your research. Compare several systems before making a decision.
2. Compare costs. Charges for equipment and services typically include a setup fee ranging from $0 to $200. The monthly fee can range from $25 to $75. Most companies have a lease option while a few require purchase. Private insurance or Medicare generally does not cover this.
3. Read through the contract carefully to ensure that you understand the cancellation process.
4. Inquire about a 30-day free or money back trial.
5. Be sure that the provider you choose offers 24/7 customer and technical support.
6. Ask what happens in the event that you or their call center has a power outage.
7. Ask how often they test the system.
8. If you have a pacemaker or defibrillator, speak to your doctor before making a decision. The medical emergency alert system may not be compatible with the pacemaker/defibrillator due to the type of battery and radio frequency emitted by the pendant.
Colorectal (or Colon) Cancer is a cancer that forms in the tissues of the colon or the rectum. In the United States, colorectal cancer is the third most common cancer (not counting skin cancers). Overall, the risk of developing colorectal cancer in a lifetime is about 1 in 20. The chances of having colorectal cancer go up after age 50. More than 9 out of 10 people with colorectal cancer are older than 50.
In the past 20 years, the death rate from colorectal cancer has been decreasing. The reason there are fewer cases and treatments have improved. Thanks to colorectal cancer screening, polyps are found and removed before they turn into cancer. Technological advances enable doctors to detect colorectal cancer earlier when it is easier to cure.
The American Cancer Society’s most recent estimates for colorectal cancer in the United States are for 2012:
-About 103,170 new cases of colon cancer
-About 40,290 new cases of rectal cancer
-About 51,690 deaths from colorectal cancer
While experts do not know the exact cause of most colorectal cancers, there are certain known risk factors. There are some risk factors that you can change and others that you cannot.
Risk factors you cannot change:
-Age
-Having had polyps or colorectal cancer before
-Having a history of bowel disease (These diseases are different than irritable bowel syndrome (IBS), which does not increase colorectal cancer risk.)
-Family history of colorectal cancer and
-Certain family syndromes (The 2 most common inherited syndromes linked with colorectal cancers are familial adenomatous polyposis (FAP) and hereditary non-polyposis colorectal cancer (HNPCC).
-Familial adenomatous polyposis (FAP): FAP is caused by changes (mutations) a gene that a person inherits from his or her parents. About 1% of all colorectal cancers are due to FAP.
-Hereditary non-polyposis colon cancer (HNPCC): HNPCC (also known as Lynch syndrome) accounts for about 3% to 5% of all colorectal cancers. It can be caused by inherited changes in a number of different genes that normally help repair DNA damage.
- Race or ethnic background: Some racial and ethnic groups such as African Americans and Jews of Eastern European descent (Ashkenazi Jews) have a higher colorectal cancer risk. –Among Ashkenazi Jews, several gene mutations have been found that lead to an increased risk of colon cancer.
Risk factors linked to things you do:
Some lifestyle-related factors have been linked to colorectal cancer. In fact, the links between diet, weight, and exercise and colorectal cancer risk are some of the strongest for any type of cancer.
-Lack of exercise
-Being overweight
-Smoking
-Alcohol use
-Type 2 diabetes
-Certain types of diets: A diet that is high in red meats ( beef, lamb, or liver) and processed meats (like hot dogs, bologna, lunch meat, etc. ) can increase your colorectal cancer risk. Cooking meats at very high heat (frying, broiling or grilling can create chemicals that might increase cancer risk. Diets high in vegetables, fruits, and whole grains have been linked with a lower risk of colorectal cancer, however fiber supplements do not seem to help.
Screening tests:
Regular colorectal cancer screening or testing is one of the best ways to help prevent colorectal cancer. Some polyps, (or growths), can be found and removed before they have the chance to turn into cancer. Screening can also help find colorectal cancer early, when it is small and more likely to be cured. People who have no known risk factors (other than age) should begin screening at age 50. Those who have a family history or other risk factors for colorectal polyps or cancer (such as inflammatory bowel disease) should talk with their doctor about starting screening at a younger age or getting screened more often.
Source: American Cancer Society
http://www.cancer.org/Cancer/ColonandRectumCancer/OverviewGuide/colorectal-cancer-overview-what-is-colorectal-cancer
Palliative Care vs. Hospice
Palliative care is pronounced pal-lee-uh-tiv and is the medical specialty focused on improving the quality of life of people facing serious illness. Emphasis is placed on pain and symptom management, communication and coordinated care. This type of care is appropriate from the time of diagnosis and can be provided along with curative treatment.
The point of palliative care is to relieve suffering through pain and symptom management, communication and coordination of your care. But it is not a one-size-fits-all approach. Palliative care treats people suffering from serious and chronic illnesses including cancer, cardiac disease like Congestive Heart Failure (CHF), Chronic Obstructive Pulmonary Disease (COPD), kidney failure, Alzheimer’s, HIV/AIDS and Amyotrophic Lateral Sclerosis (ALS).
Palliative care relieves symptoms such as pain, shortness of breath, fatigue, constipation, nausea, loss of appetite and difficulty sleeping. It helps you gain the strength to carry on with daily life. It improves your ability to tolerate medical treatments. And it helps you to better understand your choices for care.
Palliative care is not end-of-life care and is not the same as hospice. Hospice is focused on providing quality care to people in the last months of life who have decided to stop treatments meant to cure them. Palliative care on the other hand can be provided from the time of diagnosis. You can have palliative care at the same time as curative treatment.
Usually a team of experts, including palliative care doctors, nurses and social workers, provides this care. Chaplains, massage therapists, pharmacists, nutritionists and others may also be part of the palliative care team. Working together with your own doctor, the palliative care team provides:
- Close communication
- Expert management of pain and other symptoms
- Help navigating the healthcare system
- Guidance with difficult and complex treatment choices
- Emotional and spiritual support for you and your family
To learn more about hospice and palliative care visit The National and Hospice and Palliative Care Organization’s website http://www.nhpco.org/templates/1/homepage.cfm.
Why the best place to retire is where others go to school.
Retirement shouldn’t come with the same anxiety that moving after college did. Lately, retirees are finding college towns more appealing than other comparable cities. College towns typically have a great community atmosphere that fosters learning, outdoor activities and various arts and culture opportunities that attract crowds- whether they are 20-somethings or 60-somethings.
Gainesville, Florida- Home to University of Florida
Retiring to Florida is a big American cliché, but it’s worth looking into. Gainesville is a medium-sized town in northern central Florida, and is home to the University of Florida. The college sustains a lot of the town’s economy, and provides excellent opportunities for retirees. Residents can take advantage of cultural exhibits and performances, four public libraries, and great access to health care, all thanks to the university.
Athens, Georgia- Home to University of Georgia
Athens has many redeeming qualities such as its 16 historic districts chock-full of antebellum buildings and Victorian-era homes, its lively music scene and the 300-acre State Botanical Garden. Many are drawn to the Osher Lifelong Learning Institute, in partnership with the University of Georgia, which is geared toward senior education and provides classes, trips and even allows those over age 62 to audit courses free of charge. The city also hosts a “Really, Really Free Market” where people can come and swap items completely free.
Huntsville, Alabama- Home to Alabama A&M University and University of Alabama, Huntsville
Although Huntsville houses multiple universities, 37 percent of its population is over the age of 50. Also known as “Rocket City,” Huntsville was the original location of NASA, and the military post Redstone Arsenal, both of which contribute to the large retirement population. Keeping retirees active is a big job for the city, which maintains six public golf courses, three municipal swimming pools, 3,200 acres of parks, and 175 miles of bike paths. Not an outdoorsy person? Huntsville also has several shopping centers, movie theaters and museums. Day trips to Nashville are also popular, as it’s only two hours away by car.
Asheville, North Carolina- Home to University of North Carolina, Asheville
At the base of the Blue Ridge Mountains, Asheville is a great area for culture and art. The city hosts the country’s oldest annual festival, the Mountain Dance and Folk Festival. For those who enjoy the outdoors, hiking, river rafting and mountain biking are just a few of the seemingly endless outdoor adventures Asheville can provide. Want to learn something new? Asheville has the North Carolina Center for Creative Retirement, which encourages those over 55 to teach and learn, keeping retirees connected to the community.
No matter your age, the benefits of exercise are the same — a healthier heart, stronger bones and improved balance and flexibility – but exercising is especially important for older people, as it can keep them remain independent longer.
As a caregiver, you can help your loved ones live a richer and healthier life as they age by encouraging them to exercise.
The first step is to take your loved one to their healthcare provider to see whether they will need to consider any special modifications before starting an exercise program. Next, find a program that your loved one will enjoy doing. Some people prefer a structured routine at a local gym, while others enjoy a walk around the neighborhood or even a long-forgotten sports activity. Remember that it is easier for them to stick with something that’s fun to do.
Walking
Walking can be the beginning of a fitness program, or the fitness program itself. This low-intensity exercise will improve physical fitness and can be done anywhere. The most important piece of equipment needed for this activity is proper shoes. There is a difference between running shoes and tennis shoes. Getting the proper style and fit will make the exercise more enjoyable. Take a trip to your local fitness store, where the employees are familiar with the needs of various exercise activities.
Group Classes
These classes are great for seniors to get motivated because everyone in the room has the same goal. It will provide a great source of fun, stress relief and it’s the perfect way for your loved one to make friends. Many of the classes are geared toward older adults and can be adapted at any level, so you can rest assured that your loved one is taking part in a safe activity.
Golf
Golf is a low-impact exercise that is excellent at keeping people physically fit and mentally alert. Before heading to the course, help your loved one prepare a few weeks in advance with 20 to 30 minute walks three to four times a week. Have them practice their grip, their back swing and then have them work toward their full swing. When they arrive at the course, do a few simple lower and upper body stretches with them to warm up.
Swimming
Your loved one doesn’t even need to know how to swim to enjoy this exercise. Exercising in the water is the best option for seniors because it decreases strain on the joints and other supporting structures of the body. Just be sure to keep a close eye on them and always make them aware of depth levels and exits. If your loved one has a tendency to stub their toes, you can offer them an old pair of sneakers or special water shoes while in the water.
At-Home
Gardening can be a great source of exercise and your loved one can enjoy the beautiful results of their hard work, but make sure they have the right tools before they begin. People with arthritis will need tools with enlarged handles, while people with back problems will need tools with longer handles. Encourage them to stretch, stand up frequently from a kneeling position to loosen stiff joints and give them a pillow to absorb the pressure on their knees.
Another simple activity involves making your loved one’s car work for them. If they do not feel they can put much effort into working out, start with trips to the car. Move the car farther and farther away and have them walk to and from the car. When they go to the store, encourage them to park on the outer edges of the parking lot, rather than looking for a spot closest to the entrance.
Chair-Bound
Movement matters and fitness is entirely achievable through strength training, flexibility and endurance routines. Buy a set of lightweight dumbbells or use anything weighted- like soup cans- and have your loved one do a few sets of lifting. Resistance bands are a great piece of equipment, as they can be attached to furniture or even the chair. Have them complete a variety of pull-downs, arm rotations and leg extensions to give their muscles a good workout. A physical therapist can be very helpful at getting you and your loved one started with a routine.
Chair yoga is also available at many fitness centers. It focuses on breathing, slow stretching, bending and is designed to improve range of motion. There are also fitness facilities that offer pool therapy programs and arm bicycling or rowing.
The key is starting slowly and making sure they don’t overdo it, as it can make them sore and unmotivated. Make sure they listen to their body and if at any point they experience pain, dizziness, shortness of breath or nausea, make them stop immediately. Help them create short and long-term goals for their exercise routine. This way they can plan their daily activities and work toward achieving their long-term goals that they do not feel physically capable of completing at the moment.
Even brief amounts of physical activity can be beneficial to older adults. Give them the support they need and keep them inspired with daily reminders of the great things they are doing for their health.
February is American Heart Month, which makes it the perfect time for senior citizens to take charge of their lives by making heart-healthy choices. And as a caregiver, you play a big role in helping them to maintain an active lifestyle.
Heart disease is the leading cause of death for people over the age of 50, but a few simple tweaks in their lifestyle can prevent premature death and improve their quality of life.
Every person is different, so before beginning a new exercise or diet program, we encourage you and your loved one to talk to his or her doctor first. The next step is to find a regime and stick with it. The results can keep them more independent, help them manage illness and even reverse some signs of aging.
Exercise
Many seniors find themselves unsure of where to begin when it comes to taking on an exercise routine and they are not alone. But the truth is, they can’t afford to not get moving. Inactivity can cause seniors to lose the ability to do things on their own and can result in more doctor visits, illnesses and hospitalizations. Tackle these activities together and urge them to do around 2.5 hours of exercise per week. Even small doses of activity can really help a senior.
We’re never too old to exercise and if it’s been a while or your loved one has never exercised before, walking around the neighborhood, swimming or riding a bike together are perfect introductory activities. For patients with a fear of falling, encourage them to do squats and other balancing exercises to build up their ankle and hip muscles. Exercising benefits the whole body, as it can improve sleep, help to maintain or lose weight, boost confidence and even help prevent memory loss.
Eat More Fiber
Eating the right amount of fiber can have a wide range of health benefits. Consuming fiber-rich foods aids in digestion and the absorption of nutrients, which makes you feel fuller longer, and helps reduce unwanted weight gain. Dietary fiber can lower cholesterol and minimize the risk of coronary heart disease, Type 2 diabetes and certain types of cancer.
Men over 50 should consume 30 grams of fiber per day, while women over 50 should try to eat at least 21 grams of fiber daily. Fiber can come in a variety of fruits, vegetables and grains such as beans, oats, raspberries, oranges and green peas.
People who add more fiber into their diet may experience bloating, cramping or gas. The key to preventing these pains is making changes in the diet over a period of time. Introduce one new source of fiber per week and if it doesn’t work for them, try another the following week. Be sure to increase their intake of no-or low-calorie beverages to help the body digest fiber.
Limit Sodium Intake
A diet high in sodium can cause blood pressure to rise, and since elderly people have a diminished sense of taste and smell, they may readily add salt to every meal. It is advised to not take in more than 2,300 mg of sodium per day, which is equivalent to 1 teaspoon of salt. Avoid letting them eat processed foods and encourage them to eat more fruits, vegetables and other whole foods.
Drink in Moderation
Small amounts of alcohol can be beneficial to the heart by increasing good cholesterol. By small, the Center for Disease Control and Prevention means one drink a day for women and two for men (http://www.cdc.gov/alcohol/faqs.htm#standDrink). Alcohol can also have negative effects on seniors, so be sure to speak to them about the dangers of drinking in excess as well.
Focus on the Good Fats
Replace butter, full-fat dairy and fried foods with olive or canola oil, nuts, organic peanut butter, fatty fish and avocados. Help them prepare fresh meals of salmon, sardines, halibut and soybeans, as they are beneficial to the cardiovascular system and are packed with omega-3 fatty acids.
Our bodies change over time and we are all in different stages of our life, but even the smallest amount of activity or change in diet can have cumulative effects on our health, regardless of our age. Be the extra source of motivation your loved one needs to overcome the health risks they are faced with every day.
These exercises are recommended by the National Institutes of Health. Improving lower body strength will help to improve your balance, and better balance means reduced risk of falls.
Before you start your exercise program, read these safety tips for lower body exercise:
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- Check with your doctor before beginning any exercise program.
- Hold onto a table or chair for balance when you used only one hand.
- As you progress, try holding on with only one fingertip. When you feel comfortable with one fingertip, try the following lower body exercises without holding on at all. Ask someone to watch you the first few times, in case you lose your balance.
- If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady
Side Leg Raises:
Helps strengthen muscles at sides of hips and thighs. Strengthening the side muscles of your hips and thighs is important for good balance.
- Stand straight, directly behind table or chair, feet slightly apart.
- Hold table or chair for balance.
- Slowly lift one leg to side, 6 to 12 inches out to the side.
- Keep your back and both legs straight.
- Don’t point your toes downward; keep them facing forward during this exercise. Hold this position.
- Slowly lower leg. Repeat with other leg.
- Keep back and knees straight throughout exercise.
- Alternate legs until you repeat exercise 8 to 15 times with each leg.
- Rest. Do another set of 8 to 15 alternating repetitions
Hip Flexion:
Helps strengthen thigh and hip muscles. Strengthening these muscles is important for good balance. Use ankle weights if you are ready.
-Stand straight; hold onto a table or chair for balance.
-Slowly bend one knee toward chest, without bending waist or hips.
-Hold position for 1 second.
-Slowly lower leg all the way down. Pause.
-Repeat with other leg.
-Alternate legs until you have done 8 to 15 repetitions with each leg.
-Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.
Hip Extension:
Helps strengthens buttock and lower-back muscles. Strengthening the buttock and lower back muscles is important for good balance. Start with no weights; add ankle weights if you are ready.
- Stand 12 to 18 inches from a table or chair, feet slightly apart.
- Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
- Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
- Hold position for 1 second.
- Slowly lower leg. Pause.
- Repeat with other leg. Alternate legs until you have done 8 to 15 repetitions with each leg.
- Rest; then do another set of 8 to 15 alternating repetitions. Add modifications as you progress.
These “anytime, anywhere” exercises will help you improve your balance. And you can do them as often as you like, as long as you have something sturdy nearby to hold onto if you become unsteady.
Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.
Practice standing up and sitting down without using your hands.
Stand on one foot. You can do this while waiting in line at the grocery store or at the bus stop. Remember to alternate feet!
Remember: you can do more harm than good by doing strength exercises too often. Don’t exercise the same set of muscles 2 days in a row.
For more information visit: http://nihseniorhealth.gov
