Blog Archive
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:
- 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
The holiday season was made for spending time with family, appreciating generosity and being happy about the world around you. But for some senior citizens, the holidays mean quite the opposite.
It’s not uncommon for feelings of loneliness to spike during the holidays. The American Association of Retired Persons conducted a survey and discovered 35 percent of older adults admitted to being lonely (http://www.aarp.org/personal-growth/transitions/info-09-2010/loneliness_2010.html). Thankfully, there are ways to combat those feelings and make the most of the holiday season.
Stay Active
Maintaining an active lifestyle significantly boosts the amount of endorphins the body produces, so encourage your loved one to stay active. Endorphins are chemicals in the body that block pain and induce happiness. Exercising releases endorphins that can stimulate happiness just as well as an interesting conversation (http://health.howstuffworks.com/mental-health/human-nature/happiness/exercise-happiness2.html ).
Laughing is good positive stimuli for the body to decrease stress and increase endorphins (http://health.howstuffworks.com/mental-health/human-nature/happiness/calories-laughing.html ).
Volunteering is another way to stay active, so suggest that your loved one participate in an organization whose cause they care about. Or help them finally tackle that big project they’ve never had time to do. Help them find what gives them that feel-good rush, and remind them to turn to it when they need an extra boost this holiday season.
Get Real
One trigger for loneliness can be unrealistic expectations of the holiday season. If your loved one wants to spend time with their family, tell them to make the call! Make sure they plan ahead and coordinate holiday schedules so everyone can be included in family festivities. This way, they have something to look forward to.
Children and grandchildren love presents. Help your loved one create a holiday budget for so they can get a little something for everyone they love. One idea for when money is tight is to give homemade gifts. Handmade items are one-of-a-kind holiday hits, and they don’t have to break the bank. Another option is to bake homemade goodies to give as gifts. Everyone loves sweets at the holidays, and giving these gifts will mean family members aren’t getting something they will outgrow or will collect dust on a shelf.
Make a List, and be OK with being Alone
Sometimes, it’s good to reflect on what we do have in our lives to avoid focusing on the negative. Work with your loved one to make a list of things they enjoy and things that are positive in their life. Being by themselves doesn’t mean they’re alone. Have them go over their list and use it to help them recognize what they like to do on their own and what they like to do with others. Everyone needs personal time to work on themselves and focus on what makes them happy – even during the holidays.
Recognize Their Feelings and Seek Professional Help
Loneliness can come with feelings of having “the blues.” These feelings typically last about two weeks. (http://www.squidoo.com/holiday-blues ) If you start to notice that your loved one is experiencing extreme changes in their daily habits that last longer than two weeks, make note of them and seek professional help. These changes can be signs of a more serious condition: depression. Signs of depression include disinterest in things they usually love, sleeping significantly more or less, changes in appetite and weight, and extreme irritability.
Following these tips should help you as you help your loved one kick the blues this holiday season, or seek help if it appears as though the sadness has become overwhelming.
Happy Holidays!
When taking care of a loved one, most of the cooking falls on you as the caregiver. However, not all seniors in need are fortunate enough to have a daily caregiver, or in some cases, a caregiver at all. Senior nutrition programs are in place throughout the United States to help seniors in need get healthy, nutritious meals.
The Meals On Wheels Association of America reported there are more than six million seniors facing the threat of hunger each day. (http://www.mowaa.org/page.aspx?pid=299 ) Thankfully, there are more than 5,000 senior nutrition programs across the nation committed to combating hunger.
Each of these programs serves more than one million meals each day to seniors in need. Some programs serve meals in an easily accessible community area such as a church or community center. Other programs bring meals right to senior citizens’ homes. Meal delivery allows seniors to remain independent by providing them with food needed to stay healthy and active. Being food secure and having the necessary nutrients to stay healthy improves a senior’s ability to complete daily activities. (http://www.mowaa.org/page.aspx?pid=281 )
The cost of healthful food is continually rising. Meals on Wheels and its local partners are working to provide seniors with healthy, nutrient-rich meals designed to prevent diet-caused diseases.
Meals on Wheels is the oldest and largest organization in the United States that offers meal services. Not only do they provide food, they also help educate the public on the increasing prevalence of hunger among the elderly. In partnership with different foundations and with the assistance of various grants, Meals on Wheels has ordered studies on senior hunger to better pinpoint those who are in need and who could be at risk of being food insecure.
To find a Meals On Wheels program nearest you, simply input your zip code here.
Homebound seniors may also look into local grocery delivery services. Many grocery stores partake in online and by-phone grocery ordering and will deliver groceries when it is most convenient for you. If no such services exist in your area, perhaps ask a friend or relative to pick up a few groceries. Afterward, consider inviting them for dinner. Eating with another person fuels health conscious eating habits and promotes a better diet. (http://helpguide.org/life/senior_nutrition.htm)
Overall, there are several local meal programs and options to help senior citizens at risk of hunger end the day with a full stomach.
November is National Family Caregivers Month. Since 1997, the month has been dedicated to celebrating the kindness of our nation’s caregivers.
Being a caregiver is a full-time job. The National Alliance for Caregiving reports that there are a whopping 65.7 million caregivers in the United States. (http://www.caregiving.org/research ) That’s 65.7 million people who spend their time and efforts to help those who can’t care for themselves.
What happens when you as a caregiver feel overwhelmed? Who cares for you? It’s easy to feel stressed out and overwhelmed, so in honor of National Family Caregivers Month, we offer you these tips and tricks to help combat the occasional feeling of being overwhelmed because of your responsibilities.
It’s a marathon, not a sprint
Some people receiving care have long-term illnesses that may not to get better right away- or ever. Remember that as a caregiver, you’re in it for the long haul. Like training for a marathon, positive results aren’t always going to happen overnight. Improvements in your loved one’s health could require time and patience. Keep a journal of your loved one’s tests and results, and what you as a caregiver do to help them feel better. Recording these things each day adds up in the long run and helps you see your loved one’s improvements.
Take care of yourself
Put your physical needs first.(http://www.aarp.org/relationships/caregiving/info-06-2010/crc-10-caregiver-stress-managment-tips.html )Don’t forget to take care of yourself while giving care to someone else. Eat nutritious meals, exercise and remember to catch some shut-eye when you can. A caregiver in good health can give better care than one who is ill.
You are not a robot
Taking care of someone with a serious illness is taxing emotionally. Remember it’s OK to deal with your feelings in a healthy manner. No one is expected to remain unaffected by a serious illness. Write down your feelings, talk to a close friend or join a caregiver support group. Remember to stay positive.
You are not Superman
Caregivers have limitations. Remember to say no once in a while to focus on yourself. Occasionally saying no doesn’t make you selfish, it makes you smart. Setting a caregiving plan with small goals and limitations helps you recognize what is and isn’t expected of you. Clear limits help you do your job well.
Knowledge is Power
No one is born with infinite knowledge on how to take care of someone. Not knowing what to do is scary. Doing research on exactly what your loved one needs will help ease the stress of caregiving. Talk to a doctor about what you can do at home to help improve your loved one’s health.
November is American Diabetes Month and in honor of the national movement to stop diabetes, we’re sharing helpful information on how to set yourself up for dietary success as the holiday season approaches.
Don’t fret- the holidays are made for celebrating, and there are many healthy options for you to try.
Keeping your loved one’s diabetes under control through the holiday season begins with some diligent planning and wise choices. By planning ahead, you will be prepared to handle situations that threaten to derail your loved one’s healthy habits, such as holiday parties packed with sweets or alcohol. The American Diabetes Association recommends these tips:
- • Before attending parties, discuss the types and quantities of food they can eat.
- • Offer a healthy snack prior to the party to help thwart cravings.
- • Choose one food they will allow themselves to splurge on.
- • Encourage your loved one to make room on their plate for healthy offerings such as vegetables and fruits.
- • Offer to split a dessert instead of them eating an entire portion.
- • Bring your own low-fat or sugar-free dish to share.
- • Remember the spirit of the gatherings by focusing on your friends and family members instead of food.
- • Remind them that keeping up with an exercise regimen during the holidays will help better manage their diabetes.
- • Encourage your loved one to drink alcoholic drinks in moderation and to grab a bite to eat beforehand to prevent problems with glucose levels later.
It’s also important to remember that having diabetes doesn’t mean your loved one must live a life of deprivation. Some goodies can be enjoyed in moderation, and it’s a good idea to enjoy them in combination with a full, well-balanced meal.
Remember that if your loved one overdoes it, it is important to offer encouragement to help them get back on track.
When baking your own goodies during the holidays, remember that there are ways to make dessert recipes healthier by substituting sugar with sugar substitute products. Half the fat in dessert recipes can be replaced with applesauce.
The ADA has a wide variety of recipes designed specifically for diabetics, and they include everything from main dishes to desserts. For more information, visit their website: www.diabetes.org.
Changes in how and where we age demand changes in how we handle aging. According to the AARP, 9 in 10 older Americans want to stay in their homes as they age, a figure the association predicts that baby boomers will match. Communities and families are not prepared for the changes required by a rapidly growing elder population.
As in any endeavor planning is the key to success. Staying at home is more than a wish or a hope; it is a viable choice for most seniors. For many, making the decision to age in place requires a realistic assessment of current and future needs. It may be as simple as moving laundry from the basement to the first floor, or as complex as installing a moving chair or elevator between floors. Renovating bathrooms to provide safe and easy access for walkers and wheelchairs can also help prevent falls.
It is difficult for family to make accurate judgments when it comes to a loved one’s ability to cope. No one wants to face the fact that their parent is no longer able to safely live as they have in the past. It is tempting to ignore warning signs, write off small memory lapses, and throw out the burned pan. To cling to the hope it will not happen again.
Refusing to accept and embrace the passing of time spoils what is possible. Worrying silently does nothing to handle the issue and makes it difficult to relax and enjoy time with elder family members. A proactive approach to aging can help remove much of the fear and negativity, replacing them with solutions. Making plans before it is critical takes pressure off of all involved, allowing the family to implement their plan when the time comes. Conversations between adult children about financial assistance, or possible living options help everyone understand what is, and isn’t, possible.
A successful venture requires a plan that addresses several possible outcomes and may require professional assessment to be accurate. Hiring a nurse or geriatric social worker to assess the home and make recommendations is one option. Planning might call for part time caregivers to assist with meals, household chores, or transportation. A family member may be designated as the person who coordinates needs, speaks with doctors and caregivers, or provides an alternate living arrangement for short term needs.
Every family has a unique structure; each person requires a plan that addresses their specific wants and needs. We are ALL growing older, start your plan to age successfully today.
Provided courtesy of Kathryn Lohr
I am so glad we don’t have to decide today, but, can we talk about how you want to handle issues that come up in the aging process. I need to know how you feel about things now, not when you are sick and I am scared. Help me understand what you want while we can discuss the options.
This is a great beginning to what should be an ongoing dialog about a family’s hopes and fears. The best way to neutralize that fear is to take control early. Growing older happens whether we participate or not. Pretending it won’t happen to you, or your loved ones, wastes time and energy better spent talking and planning.
Most people want to remain in their own home. The good news is that it is not only possible but with good planning it can be the best choice. In any circumstance, it is easy to agree, we all want what is best. Home modifications, hired help, transportation assistance and family involvement can help overcome the limitations of an aging body. This part of the conversation is easy; it deals with what we hope for.
Much harder is acknowledging the possibility of illness that makes remaining at home difficult. About five percent of people over the age of 60, and some 35 percent of people over 85, will have Alzheimer’s disease. It steals away the person you love, leaving a sad, confused stranger in its wake. 75% of the deaths that occur from cancer occur to people over the age of 65 as their bodies are less immune to the disease process. What if you become a danger to yourself and others, what then? Then there is the question of driving safety.
As hard as this conversation is, not having it is harder. Even with careful planning, many conversations, and the understanding that it may be necessary, none of us is ever ready to surrender our control. Anymore than we are comfortable taking our father’s car keys away. It is easier to pretend it will never happen to us.
Invest in your family’s future. Make the time to talk, to plan, to shape how aging decisions are made and who makes them.
Have the talk.
Provided courtesy of Kathryn Lohr
Want a better chance at preventing Alzheimer’s in your loved ones and even yourself? Research suggests that having diabetes greatly increases the risk of developing dementia, including Alzheimer’s disease.
The recent Japanese study followed over 1000 people over the age of 60. Participants who had been diagnosed with diabetes had double the risk of developing Alzheimer’s over the next 15 years, as well as being 1.75 times more likely to develop any kind of dementia.
While the links between diabetes and dementia are not all entirely understood, it is known that high blood sugar can contribute to arteries in the brain hardening and becoming narrower, which is often a contributor to vascular dementia. (High cholesterol contributes in the same way.)
Insulin resistance (a frequent precursor and accompaniment to type 2 diabetes) can also make it harder for the body to break down brain plaques, and high blood sugar can also damage cells through a process called oxidative stress.
Of course, having genetic risk factors that increase risk for Alzheimer’s or other dementias make it even more important to avoid tipping the odds.
Further study is needed before it can be concluded whether getting blood sugar under control and preventing or reversing type 2 diabetes can also reduce the risk for Alzheimer’s. However, given the fact that type 2 diabetes *can* often be prevented, reversed, or improved through methods such as diet and exercise – and the fact that this will almost certainly benefit the patient’s life and health in a myriad of other ways as well – the effort seems entirely worthwhile.
Health.com has published some signs and symptoms of type 2 diabetes, as well as some exercise tips for type 2 diabetics.
As the nation’s population of seniors expands, city planners and administrators are beginning to realize an interesting and unfortunate fact: Cities have not traditionally been built with a large elderly population in mind. Transportation and distances between living and shopping zones may present difficulties. Whole districts of houses may be multi-story and present accessibility problems. Senior resources may be bare-bones and inadequate to the numbers and multifaceted needs of the population.
In many locations, steps are finally being taken to address this issue. Zoning codes in some areas are being adjusted, so that seniors can more easily access businesses and yet also easily reach parks or green spaces in which to walk. In other areas, school buses are being offered as senior transportation during children’s in-school hours. Ramps, safer steps, and accessibility features are being planned into public and private spaces alike. Some stores are adding chairs so seniors can rest during shopping, while benches are being added to bus shelters.
A city’s senior appeal doesn’t stop with physical accessibility – social provisions are also needed. To really be useful and vibrant community resources, senior centers need to offer a wide range of activities, classes, and information in a multipurpose space.
For many cities, the goal is ultimately not just improvement for senior livability, but to refocus on public and commercial spaces friendly to all age groups, promoting strong community interaction and a healthier lifestyle across the population.
The World Health Organization has even created a “Global Network of Age-friendly Cities,” whose membership is available to cities that fulfill specific criteria involving the continual assessment and improvement of age-friendliness. They recognize New York City as a leader in the age-friendliness movement, having already begun implementing many of the strategies above. Cities such as Atlanta, Philadelphia, and Portland are also taking steps to study and introduce age-friendly plans and spaces – and some are even focusing on the goal (in line with our own Acti-Kare philosophies!) of helping seniors age comfortably in place.
Over 20% of Americans will be 65 or older by 2050, and the growth rate for this segment of the population far outpaces that of younger demographics. Even among the many other challenges our country is currently facing, preparing our urban and suburban resources to better serve the nation’s older as well as its younger citizens is beginning to emerge as an issue that cannot long be sidelined.
We’ve all heard the quote “children are the future,” but it’s crucial to remember that age is also our future – and the need to prepare for a comfortable and fulfilled senior lifestyle this makes the topic of age-friendliness, and its many related societal, municipal, and political issues, of interest to adults of all ages.
Want to learn more? Visit the Age-Friendly New York City page detailing their work with “Age Improvement Districts,” the Philadelphia Corporation for Aging, or the Atlanta Regional Commission’s Lifelong Communities Initiative – or hear more about the various initiatives underway in these and other communities.
