Aging Gracefully & Sleeping Well
Posted on Tuesday, October 11th, 2011 at 2:07 pm and filed under Aging, Healthy Living
According to the National Institutes of Health, older adults need approximately 7-9 hours of sleep a night in order to maintain overall healthy lifestyles.  There is no dispute that as people age, disruptions in sleep patterns often occur. However, the thought that these disruptions are merely a normal part of the aging process is simply not true.Â
Although having difficulty sleeping is not caused by aging itself, the problem can result from underlying issues the elderly face as they age.  A common cause of restlessness in older adults is waking to use the bathroom frequently, which could indicate an enlarged prostate in men and incontinence in women. Restless leg syndrome, heartburn, arthritis, cancer, heart failure, and lung disease can cause sleepless nights. Parkinson’s disease, depression, dementia, and certain medications can also deprive one of a good night’s rest. Napping during the day and caffeine or alcohol consumption could be the culprits. Also, spending more time indoors and less time in the sun can disrupt the circadian biological clock that regulates sleep-wake cycles.Â
Not getting enough sleep can cause seniors to become depressed and to be overly tired during daytime hours. Lack of sleep can also lead to an increased risk of falls, issues with attention and memory retention, and the prolonged use of night-time sleep aids.Â
No matter your age, a good night’s sleep is critical if you wish to age gracefully and maintain a high quality of life in your golden years. Well-rested people tend to be happier and have more energy than those who do not get enough sleep, and therefore have a better outlook on life. Â
Sleeping well is crucial and tricks for doing so can be undertaken at any age. Here are a few tips Comfort Keepers® recommends that will help you get a better night’s sleep:
- Avoid caffeine and alcohol consumption in the evening hours
- Exercise every day and within your capability
- Do not take naps, or limit them to 20-30 minutes early in the day
- Spend some time every afternoon outside in the sun when possible
- Limit intake of liquids before bedtime so you do not wake to go to the restroom
- Try to go to bed at the same time every night
Get Moving: How to Slow the Effects of Aging
Posted on Friday, September 30th, 2011 at 8:37 am and filed under Aging, Healthy Living
Just because you are getting older, it does not mean you have to look it—or feel it. With a little effort, you can slow the telltale signs of aging. Research and senior citizens who exercise and eat a good, balanced diet are proving this.
Research at the Buck Institute for Age Research in Novato, Calif., reaffirms the health benefits of exercise and found that it can even reverse the aging process.
The study discovered that a healthy group of seniors (average age 70), after exercising twice a week for six months, made impressive gains in strength, closing in on a healthy group of young people (average age 21). But the more remarkable finding was that gene samples from leg muscles of the older subjects had reversed back to resemble those of the younger counterparts.
In other words, scientists are finding that inactivity is to blame for many of the changes that take place when we get older. Time may not gain on us as fast, if we keep moving.
And that does not just go for physical health. Exercise and physical activity such as yard work also helps keep the mind in shape, lowering the risk of Alzheimer’s disease and improving memory and cognitive function by improving circulation.
As exercise lifts your spirits and helps you feel better and more energetic, it can give you a healthful outer glow.
Eating better
Combined with exercise, healthful eating also can slow aging. Start simply by adding a fruit or vegetable to every meal. Add a banana to whole grain cereal. Fix yourself a salad with dinner (easy on the dressing). Make a big pot of vegetable soup and freeze some for future meals.
Other ways to improve your diet: choose leaner cuts of meats, snack on nuts instead of potato chips, cut out or reduce consumption of sugary drinks and alcohol, stop taking seconds and eat smaller portions. Visit the Centers for Disease Control website for more practical nutritional advice (http://www.cdc.gov/healthyweight/index.html).
By making simple changes in our lives—getting more active and improving our eating habits—we can make a difference for the better and for the long run.
Take the First Step
While scientists are finding it is never too late to start exercising and reaping its benefits, see your physician before your first exercise session.
Knowing your current state of health, your doctor can advise what type of exercise would be most appropriate for you. And as your health improves, he or she may give thumbs up to turning it up a notch.
Here are a few suggestions:
•      Choose exercise you enjoy. You will definitely be more likely to stay faithful to it. However, vary your routine to prevent boredom.
•      An in-home care provider can help facilitate physical activity for a senior, providing transportation to an exercise program or serving as a walking companion.
•      Find indoor activities you enjoy when it is too cold or too hot to go out. For instance, take a dancing class, walk at a mall, take a class at a senior center or YMCA.
•      Find ways to add more steps to your day. For instance, park farther away from store entrances or take your pet for a walk.
Tips for Seniors with Arthritis
Posted on Tuesday, September 13th, 2011 at 9:46 am and filed under Aging, Arthritis
Arthritis. The word itself is dreaded and the pain it can cause may become excruciating if not properly diagnosed and treated. While there are many different types of arthritis, if you are 60 years and older, you may have osteoarthritis, which affects one-third of the people within this age group. Osteoarthritis occurs because of normal wear-and-tear on the cartilage that cushions the bones within our joints. Over time, cartilage becomes less resilient, damaged, or simply worn away – causing arthritis. Degrees of pain and limitation of movement can vary from person to person, and can be worse on some days than others.
Arthritis is considered one of the most common causes of disability in America. Because of this, scientists have undertaken considerable research to determine the best treatment of arthritis symptoms and the Internet contains an abundance of information regarding things that may help. Comfort Keepers® has narrowed down some of this information to provide the following tips which may be helpful in managing arthritis and arthritis pain. Before performing any of the following activities, visit your doctor for an accurate diagnosis and a treatment plan appropriate for you and within the range of your individual needs and capabilities.Â
Exercise. Arthritis is tricky in that simple movement can be painful and may lead sufferers to want to limit any movement at all. However, not moving enough worsens the symptoms, leading to increased swelling and pain. Range of motion exercises (dancing, swimming) can alleviate stiffness and improve flexibility. Strengthening exercises (lifting weights) help improve muscle mass and tone. Healthy muscles are vital to the support and protection of your joints. Endurance exercises (bike riding, aerobics) help maintain your arteries and heart, which can improve general health and may decrease the swelling of some joints.
Lose weight. Even a few extra pounds exacerbates the pain and swelling in weight-bearing joints (knees, hips).. Work with your doctor to create a diet to help you maintain a healthy weight for your body type.
Pamper yourself. Find a certified massage therapist trained in treating arthritis. Massages may help increase blood circulation, can be soothing and relaxing to sore muscles, can help with flexibility, and simply make you feel good. Soaking in a warm bath can help reduce stress and joint pain, and may help you relax enough to get a good night’s sleep.
Invest in gadgets made especially for arthritis patients. Things such as jar openers, zipper pulls and button fasteners, along with special “reachers” that help you reach high shelves easily can decrease your chance of injuring yourself, or causing unnecessary pain in already aching joints.
Use drugs, wisely, with the approval of your doctor. There are many drugs available for arthritis, both over-the-counter and by prescription only. Also, ask your doctor about the benefits of vitamin C and calcium, which may reduce the risk or progression of osteoarthritis.
Arthritis does not mean life is over. Proper execution of the tips above and a good, proactive plan can help you continue living, laughing and loving…in spite of the disease.
Encouraging Independence in Seniors – Maintaining Quality of Life
Posted on Tuesday, August 30th, 2011 at 10:41 am and filed under Aging, Interactive Caregiving
As a caregiver, it is important to encourage independence in seniors, but also to interact with them in ways that provide the opportunity for them to maintain a better quality of life for themselves. By participating in activities with your senior loved one, not only are you showing that you care – the acts you undertake together can help improve their overall health. In fact, research indicates that keeping seniors physically, mentally, socially and emotionally engaged can help them retain better cognitive function, stay healthier and live independently longer.
As the seniors in our lives grow older, daily interaction is vital to their health and happiness. However, when caring for a loved one, it is easy to get into the habit of doing things “for” them rather than “with” them.  Let’s face it – it can be more efficient to do everything yourself. Seniors are seasoned pros at doing things for themselves, but, due to aging bodies or underlying health issues, aspects of everyday living sometimes become a bit challenging both mentally and physically. Seniors may need your help, but doing everything for them is neither the answer nor does it cultivate a better quality of life that can be achieved by learning the art of Interactive Caregiving™.
Interactive Caregiving™ is not just a term defined by Comfort Keepers®, it is a specific, engaging way of life that its caregivers, known as Comfort Keepers,undertake when caring for people. By definition, Interactive Caregiving™ promotes physical, mental, social and emotional wellbeing. When put into action, this philosophy focuses on the person as a whole, helps seniors live the highest possible quality of life by keeping them happy and engaged, and fosters healthy independent living within their own homes.Â
- Physical activity, which should always be approved by the senior’s physician, helps reduce the severity of illness, and makes seniors stronger and less likely to fall. Dancing can reduce high blood pressure, strengthen bones and lower the risk of heart disease. Dancing with friends also provides a social outlet that stimulates the mind and can reduce the effects of dementia. Activities such as gardening and cleaning the house inspire positive self-esteem and higher qualities of life.Â
- Socializing with family and friends, as well as attending parties or other events, makes seniors feel less isolated and promotes good memory retention. The effects of being socially active are just as beneficial as physical activity in terms of self-esteem and achieving a higher quality of life, which is important to note for seniors who are unable to exercise.
- Mental stimulation, such as crossword puzzles or other brain games, keeps minds active and facilitates healthy mental and emotional function. Mental wellbeing fosters a sharp mind and a positive outlook on life.
- Emotional wellbeing depends on several factors, such as feeling connected to family and friends, being involved in the community or taking on a hobby. Emotional stability helps seniors be happy and optimistic, which can keep depression at bay.Â
Encourage seniors to help with tasks they are able to perform, such as folding laundry and writing a grocery list. Play a game or work on a puzzle, read the paper over a morning cup of coffee, and take a walk together after lunch. Shopping together provides another form of exercise and the chance to do something together. Planting flowers and other gardening activities are not only fun, but provide a sense of accomplishment when you both step back to enjoy the fruits of your labor.Â
Encourage seniors to help with tasks they are able to perform, such as folding laundry and writing a grocery list. Play a game or work on a puzzle, read the paper over a morning cup of coffee, and take a walk together after lunch. Shopping together provides another form of exercise and the chance to do something together. Planting flowers and other gardening activities are not only fun, but provide a sense of accomplishment when you both step back to enjoy the fruits of your labor.Â
There are many more activities than these few that can improve the quality of life for seniors. Use your imaginations and work together to plan fun things that will transform even the most mundane daily activities into special memories that last a lifetime.
Aging Gracefully: Changes in the Taste Buds & Sense of Smell
Posted on Thursday, August 25th, 2011 at 11:55 am and filed under Aging, Healthy Living, Interactive Caregiving
Taste buds…who ever really gives them a thought? When you eat, you either like foods you are trying, or you do not. Even though you learned in grade school what taste buds are, once you passed that test, you quite possibly have not considered them again as the reason why certain foods taste good or bad, sweet or sour, spicy or mild.Â
The fact is, you are born with 9,000 taste buds, which work in tandem with your sense of smell, as your sense of taste relies primarily on odors. Our sense of smell and taste change as we age. Beginning around age 40-50, the number of taste buds decreases, and the rest begin to shrink, losing mass vital to their operation. At age 60 and after, some people begin to lose the ability to distinguish between the taste of sweet, salty, sour and bitter foods. Sense of smell does not begin to fade until after the age of 70; its loss exacerbates the loss of taste for those affected. Whether these changes are due to simple aging alone, or caused by disease, environmental factors or smoking throughout a person’s lifetime is up for debate. However, the actual reason taste and smell declines with age may not be as important as the result can be for the elderly.
For many, losing the senses of taste and smell may mean diminished appetites. The aroma of a delicious meal is what causes one to long for a taste.  If food suddenly does not smell or taste as it once did, some seniors may not eat as much as they should. They may lose interest in fruits, vegetables and other dishes that provide nourishment critical to maintaining good health. Because saliva production also diminishes with age, some seniors experience dry mouth and may have difficulty swallowing. For the elderly this can sometimes mean that eating becomes more of a chore than an enjoyment, again possibly leading to malnourishment.Â
In addition, seniors who lose their sense of smell are at risk of failing to detect the scent of rancid milk and food, or poisonous gases. However, Comfort Keepers® believes there are a few things seniors can do to overcome these obstacles. For seniors who are losing sense of smell, install visual gas detection monitors that will alert them of any harmful gas present in their homes. Check the due dates on all food before consuming, and if a container does not list a due date, write the date of purchase on it with a permanent marker. Additional spices and seasonings can be added to food to enhance flavor and marinating meat or poultry may help.Â
Being proactive is critical. If you live too far away to help, hire a Comfort Keeper® to aid your loved one in purchasing healthy food, cooking and even labeling packages to freeze for future meals. Comfort Keepers also offer companionship during meals, help cleaning afterward and are always up for participating in a game night or simply sharing stories after dinner!
Losing sense of taste and smell may not be fun, but it does not mean that the good life is over. You can prepare yourself, and your senior loved one, for these changes in advance. Be prepared to accept change, adapt, and be aware of potential hazards. By doing so, you can commit to aging gracefully…every step of the way.
For more tips and even a nutrition test to ensure your whole family is on a healthy track, visit www.interactivecaregiving.com, created by Comfort Keepers® with the best interests of seniors, their families and caregivers in mind.
Aging Gracefully: What to Expect As You Age
Posted on Tuesday, March 22nd, 2011 at 3:18 pm and filed under Aging, Healthy Living
| Aging Gracefully: What to Expect As You Age | |
Aging: The inevitable evolution of life that began the day we were born. In its early stages, aging is exciting. It is thought of in terms of “growing up” and looking forward to what the future holds. Later in life, as wrinkles and graying hair start to show, our bodies begin to change in ways which are expected, but may be somewhat discouraging as well. This is the first article in a series that will discuss the aging process and explain changes one may expect from the inside out. One of the most important things to know about aging is what is considered normal in the process, because not every bodily change is related to aging. Knowing what to expect can make it easier and help determine which changes are due to aging versus those that may indicate other conditions. The effects of aging extend far beyond the surface of the skin and hair color. Aging bodies are unable to perform as younger bodies once could. Muscle tone and bone density are compromised and degrees of vision and hearing loss are likely. Memory function is affected as well as one’s digestive system, weight and sexuality. Because every person is different, the process of aging varies from one person to another. However, there are some aspects of aging that are typical of everyone. Below is a list of some of these characteristics to be covered in upcoming articles:
Nothing stops the process of aging, but there are steps to take that can allow a person to age gracefully, depending on the healthy choices made. Until the next article in this series is published, we suggest your goal be to make a firm resolution to age gracefully by taking steps towards living a healthier lifestyle. Our challenge is for you to commit to doing a few simple things, with the permission of your physician: Exercise regularly. Take a walk for twenty minutes every day, go to a local gym to work out or take a yoga class a few times a week. Also, add plenty of colorful fruits and vegetables to your diet. A nutritious diet is crucial in maintaining overall good health. If you smoke, quit now! It is never too late, and doing so increases your odds of becoming healthier than you are right now, no matter what your age. Growing older is unavoidable, and it presents some challenges. You can choose to age with grace! Make a promise to yourself to do exactly that, and make changes in your routine that promote a healthy, active older-adult lifestyle. Doing so will positively influence the way the aging process affects you, and you will begin to look forward to the golden years, and enjoy them to the fullest! |
