Meditation for Caregivers

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While in the midst of caring for a loved one, we can often lose our self. Whether it is the day-to-day of physically caring for our aging loved one, managing care logistics, or keeping up with our own needs, we often continue moving so fast, believing we must finish the ultimately never-ending stream of things to deal with, that we burn ourselves out.

It is imperative that each one of us takes time to care for our self. To quiet and replenish from within so that we have what to give to others. If we do not take the time to take care for our self first, we will have nothing to give to others. Often anxiety that begins in our body gets repeated over and over in our minds, leading to increased stress.

This relaxation visualization is designed to help slow you down, release tension and drift off into a deep rest. The rest need not be long, it is the act of letting go, relaxing your body and quieting your mind that helps heal and replenish. I hope you enjoy this and find it of benefit. The more you listen and practice it, the deeper and easier it will be to drop into relaxation and feel replenished.

Post contributed by Aaron L Cohen, who is trained as a psychotherapist and his work and writings draw upon 20+ years in the counseling profession. With a Masters degree in Contemplative Psychotherapy from Naropa University and training in Bio-Energy and Reflexology, Aaron has worked as a counselor and therapist in schools, healthcare facilities, and privately. His personal practice of Buddhist meditation, mindfulness, and Jewish mystical arts has informed his work with individuals, couples, and families. More meditations and articles on living mindfully can be found at www.aaronlcohen.com.
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Tips for Caring for Bed-bound Patients

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A bed-bound patient is usually an elderly who isn’t able to move or do any daily activities on their own. If they aren’t hospitalized, they may opt for external help due to their complex medical history.

Truth be told, most of the patients would rather be at home than in hospital where they run an every-day risk of being dismissed not yet fully recovered, because of the staff or money shortage. For those who can afford extra help, it is much better to know that they have a bed, and not worry when the state will decide they are “too much”- the high cost of hospital stay has never been a bigger issue!

For care providers, on the other hand, it is essential to know how to do it, especially for bed-bound patients. And not only physically, but emotionally as well. The dignity of those patients is really frail and you need to know how to really be there for them.

FOUR-FOLD CARE

Basically, there are four areas in which you as a caregiver need to excel: hygiene, bedsores and their prevention, moving, lifting and handling a person, and creating general comfort with a lot of patience.

Mind you, if any of these sounds overwhelming or your loved one needs professional care, consider hiring a personal assistant for elderly people or a live-in personal assistant, they know exactly how to care for bed-bound seniors’ particular, sensitive needs.

HYGIENE

Bathing- not only does it fight infections, but it also fosters self-worth and adds a “self-care” feeling to the recovery process. It may sound obvious, but it must feel soothing to know you are fresh and clean.

Moreover, it’s not just eliminating microbes and sweat, it’s also sort of a physical exercise for it activates circulation due to the body massage and toning. Make it a daily routine.

That said, there’s not just one type of bathing a bed-bound patient- it depends on a patient and their level of mobility.

Some are done in the bed a patient lies in- like sponge baths, while patients in wheelchairs may have a regular shower with the help of a bench.

You’ll need warm water and a large container, warm towels- one for soaping the other for rinsing, body wash, lamp (to inspect the skin for rashes, sores, swelling), a razor, comb, toothbrush, basin and their clothes, including incontinence panties.

Make sure you lock the door or drop the curtains around bed to allow some privacy. Don’t undress them all at once, for a) they don’t want that exposure and b) they may catch a cold.

When putting on clothes, be careful to dress the painful side first. When taking them off, the stronger side is the first to go.

Always follow the head-to-toe rule, and when it comes to the peri-care (involving the genitals), it’s front-to-back.

Extra tip: while this might be just another daily routine to a carer, it’s way more than that to the patients- it’s critical. Therefore, be mindful and try to perform it with as much dignity as possible.

BEDSORES

Decubitus, known as a bedsore is a pressure ulcer that starts off as a skin inflammation due to longer lying in the same position or improper lifting and turning because of which the skin tears. Lack of circulation leads to the death of the tissue (necrosis).

The most vulnerable patients are those who cannot feel the pressure and are immobile (due to stroke or paralysis).

It’s widespread and lethal at the same time- bacteria enter the blood system, and aside from exuding odor, it may lead to limb amputation or death. The number of people dying from it is growing.

So, how can you prevent these in bed-bound patients?

Extra-padded foam specialty mattress is the key, together with an adequate diet. Check the back zone and buttocks on a regular basis. Change the patient’s position often (every couple of hours), but make sure to use sheets to avoid friction.

Should a bedsore happen, ensure it’s uninfected, and treat it daily- use saline to clean it, change clothes and move the patient often. An infected tissue must be treated surgically. Don’t bathe too much or too often and don’t wipe the skin. Pat it instead and moisturize often.

Extra tip: take photos of the area to track progress or regress.

MOVING, LIFTING AND HANDLING A PERSON

As you’ve seen, this is utterly important in order to preserve the health and comfort of the elderly.

To avoid the risk of hurting yourself or a patient, up the height of the bed. Always bend your knees. Lift smoothly and only to your shoulder height, with stable feet. Also, the more you keep weight to your body, the easier it is on your back.

Furthermore, National Health Service compiled some practical tips- filed under the “Lifting checklist”. It says: “Before attempting to move someone, ask yourself:

  • do they need help to move?
  • do they require help or supervision?
  • have you told them you’re moving them?
  • how heavy are they?
  • are you healthy and strong enough to move them?
  • is there anyone who could help you?
  • how long will it take?
  • is there enough space around you?
  • are there any obstacles in the way?
  • are you wearing suitable clothing and shoes – for example, if you’re on a slippery or damp surface?”

For another detailed list on how to move a bed-bound patient, check here.

BED-BOUND YET COMFORTABLE

A lot goes into the formula of a human’s outlook, and a lot is out of the carer’s hands. But what you can control in order to offer an elderly bed-bound patient a comfortable and bearable life is a nice, clean environment and a lot of patience and genuine care.

It’s not just about changing catheters and taking care of oxygen machines, hydrating the patients and feeding them balanced diets.

Let the sunshine in. Declutter the room and air it properly. Listen to them. Read to them. Play some music. Or their favorite film. If appropriate, ask some meaningful questions: What do other people not understand about you? What do you worry about? Have you learned anything about yourself or other people amidst this situation?

On top of everything, understand the patient and their situation, empathize with their lack of movement, don’t get frustrated, it translates easily.

They already have a very hard time, try not to make it harder.

Conclusion

  • Being bed-ridden is a predicament.
  • Being bed-ridden in a familiar bed is a little better.
  • Seniors confined to their beds may require 24/7 care for their basic needs. Make sure it’s quality care since their quality of life depends on it.
  • And one more thing: “Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.”

 AuthorBio: Anne Harris is an HR specialist working for londonlive-incare.com. She eagerly shares her knowledge with her audience on various blogs. When she isn’t writing or attending wellness conferences, she likes to pack her rucksack and ride her day away on her bike or spend time with her friends.

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Helping Your Senior Loved One Through the Financial Impact of Losing a Spouse

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Losing a loved one is one of the most stressful and traumatic experiences in life. Unfortunately, we have to handle all kinds of difficult life decisions while we’re dealing with grief. The funeral and burial plans must be arranged, outstanding bills need to be paid, and the estate must be distributed. If your senior loved one just lost a spouse, you can be a great help to them during this rocky period. Here are some essential financial matters that should be tackled sooner rather than later.

Funeral Cost Planning

Planning for funeral costs is one of the most immediate tasks that need to be handled after a death. According to Lincoln Heritage Funeral Advantage, funeral expenses cost an average of $7,000 to $9,000. Cemeteries often have a separate set of costs for other essentials like a plot and headstone. Unless your loved one’s spouse had some form of life or burial insurance, covering these costs can be very stressful. Help your loved one shop around to avoid overspending on expenses like the casket or transportation. Contact several different funeral homes and compare their prices for services or items, so you can keep the funeral affordable.

Collecting Insurance Benefits

If the spouse had an insurance policy, help your senior loved one collect the payout. Investopedia recommends contacting the life insurance company as soon as possible, so your loved one can use the death benefit to pay for the funeral and any other immediate expenses—most companies will pay within 30 to 60 days of your claim. Keep in mind that your loved one has payout options. They can choose to receive the benefit as a lump-sum payment or as regular installments over time. If they choose installments, they may have to pay tax on any interest.

Transferring Assets

According to FreeAdvice Legal, certain assets aren’t passed on by will. These include real estate, cars, investments, and bank accounts held by more than one person. Most of these assets should automatically pass to your loved one, but they will need to update the title into their name. Make sure your loved one transfers these shared assets by filing the appropriate documents to the right offices and agencies. If your loved one’s name is not on these assets, they will have to go through the probate process to gain ownership.

Paying Debts

If the deceased spouse held debt, your senior loved one may be concerned about their liability. The good news is that most debts are not collected from the surviving spouse. However, your senior loved one will be responsible for making payments on any accounts that their name is on. If your loved one did not hold any joint accounts with their spouse, they may be pressured by collection agents to make a few payments which could make them legally responsible for the debt. Make sure your loved one doesn’t make any payments without talking to a lawyer.

New Financial Responsibilities

Many senior couples become accustomed to certain roles in their marriage. If financial matters previously fell on your loved one’s spouse, they may feel overwhelmed and lost by their new responsibilities. Help your loved one organize their financial obligations. Track down all of their bills and consider setting up automatic payments with their bank. You can also help them come up with a new budget to ensure they can maintain their lifestyle without financial help from their spouse. Your loved one may be eager to pay off their mortgage, downsize, or make other large changes to their financial situation. According to U.S. News, overspending and rushing to make financial decisions are common mistakes that people make after losing a spouse. Encourage your loved one to take some time to think before committing to anything major.

Getting life back in order after a loss can take a long time, so be patient and gentle with your senior loved one. Avoid pressuring them to make quick financial decisions. Although you have the best of intentions, your loved one may need time to heal before they can gain a clear understanding of their financial situation.

Post contributed by Lucille Rosetti at The Bereaved. 

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Five Fun Ways To Spend An Afternoon Visiting Assisted Living

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It is not always easy to know what to do with a senior loved one in assisted living. They may not be physically able to go shopping or might have medical needs that you can’t attend if you leave campus. But that does not mean that you can’t enjoy an afternoon spending time with the seniors in your life. From reminiscing over old photos to enjoying a meal together, there are many meaningful activities to share. Here are five.

Create a scrapbook.

If your aging loved one suffers from dementia or Alzheimer’s, a few hours looking at photographs of their life is an exceptional way to bond. Senior Care Corner explains that people with memory loss might enjoy looking through a photo album. Even better, make copies of photos depicting their most cherished moments and put together a scrapbook together. A few images to consider include their wedding, religious ceremonies, photos of their first home, and pictures of beloved pets.

Gather your materials a few days before your visit. You’ll want a pen and paper to write down their memories relating to each photograph, an album, senior-safe scissors, stickers, and glue dots to secure pictures to each page.

Watch a few faves.

Like looking at photographs, watching TV can bring back fond memories. Many seniors will enjoy a M.A.S.H marathon, reruns of Sanford and Son, or watching Arnold the Pig and his Green Acres antics, so consider bringing a media player to stream their favorites. Choose something simple to set up, and call ahead and verify with the administration that Wifi is available, and ask if they are willing to take a quick look at your loved one’s television to make sure that it has an HDMI port. Chances are, if they have a wall-mounted TV, the device will work just fine.

You might also want to do some research on what types of channels are available for your chosen device. For instance, The Daily Dot notes that Roku’s free channel lineup has a little something for everyone, including any children you might bring along.

Visit the dining hall.

While most people think of a family dinner being between parents and children, the truth is that sharing a meal together with your extended family can also create bonds. The dinner table is a wonderful place to talk about the day and to let go of any stress or strain from school and work. Most senior communities will gladly accommodate groups in the dining hall or, if you are there to celebrate a special occasion, some even offer private party rooms.

Stroll the grounds.

There is a good chance that the assisted living center has outdoor areas designed specifically for seniors. It might be a garden, perhaps, with plenty of benches to rest when needed. A leisurely stroll outside in the fresh air offers health benefits for people of all ages, including improved blood pressure and potentially improved cognitive function.

Play with your pets.

The benefits of being around animals, especially for seniors, can’t be underscored enough. Don’t be shy about bringing your well-behaved furry family member (but do confirm that it is allowed the first). VetStreet explains that even the simple act of petting a dog can lower a person’s heart rate and blood pressure.

If you plan to be around for more than just a few hours, consider coordinating with a local pet sitter. They can swing by and retrieve your furry companion so that you can enjoy the rest of your day without the responsibility of walking them or cleaning up after bathroom breaks.

Just because your senior loved one has changed residences does not mean that you can’t visit their new home. Family time is just as crucial now as it was when they were in their prime. Further, loneliness is a serious issue for seniors, and the best way to combat isolation is to simply show up and show your love.

June is the co-creator of Rise Up for Caregivers, which offers support for family members and friends who have taken on the responsibility of caring for their loved ones. She is author of the upcoming book, The Complete Guide to Caregiving: A Daily Companion for New Senior Caregivers.

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5 Brain Stimulating Activities for Alzheimer’s Patients

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Alzheimer’s Disease (AD) is a progressive neurodegenerative condition that damages the nerve cells in the brain. It leads to a decline in cognitive abilities which in turn causes impaired judgment, confusion and memory lapses.

One of the ways to slow down the symptoms of AD is to keep the brain stimulated and involved. It can be done by getting involved in various activities like playing Sudoku, listening to music and cooking.

Listed below are a few fun activities that contribute to brain stimulation.

Listening to Music:

Music is a soothing activity for people with Alzheimer’s or other kinds of dementia. Music not only soothes them, it can also evoke nostalgia about a good time. For example, a senior may have trouble finding the right words to use, but be able to sing an entire song without interruption.

Music can also help manage symptoms of anxiety and loneliness. People with Alzheimer’s should be encouraged to get involved in music. It may be an area in when they can feel accomplishment and be encouraged by its melody.

Playing Games:

Several games like chess, Sudoku, and puzzles are proven to improve cognitive abilities. Putting together jigsaw puzzles can reinforce one’s problem-solving skills while daily crossword puzzles can be a low-stress workout for their brain.

The reason is pretty simple—games trigger mental stimulation that dementia patients need to stay engaged and alert while getting a good memory workout.

Playing games can also improve dexterity in seniors.

Keep these things in mind while choosing games for seniors with Alzheimer’s.

  • Games that promote hand-eye coordination through manipulation of various parts or pieces.
  • Games that improve mental retention through word-related activities.
  • Games that improve memory via pictures or verbal interaction.

Doing Household Chores:

The familiarity of being at one’s place gives a sense of stability and accomplishment, and for AD patients, this is important. Doing household chores like cooking, laundry and gardening can benefit them. According to a 2012 study published in the journal Neurology, even mundane or simple tasks can lower the risk of AD if they are performed frequently.

Opting for Art Therapy:

Art therapy is a useful practice for those suffering from degenerative diseases like  dementia, Alzheimer’s Disease, and depression.

Through this practice, patients are able to create an art piece that reconnects them with memory and lets them express themselves. Their artwork also serves as an effective tool to reassure their loved ones and caregivers that they still have the essence of the individual within them.

Art forms like painting, drawing, and modeling can boost self-esteem, increase attention span, recall memories, and enhance communication. This helps the patient honor their life story, while restoring and preserving their sense of self.

When integrated with reminiscence activities, art therapy shows the person that their story is engaging and valuable.

Making a Scrapbook:

Scrapbooking can be a highly enjoyable activity for elders with AD to do with their loved ones, and this hobby comes with several physical and mental benefits.

Putting together a scrapbook builds self-confidence as its easy, fun, and doesn’t require much assistance. Creating a project on their own helps them feel capable and accomplished.

Fun and creative activities like scrapbooking have been shown to reduce blood pressure and heart rate by distracting the mind and creating positive focus and calming thought flow. Scrapbooking also enhances dexterity, as it involves pasting, cutting and manipulation of the bits of fabric and paper.

We hope that you find these activity suggestions beneficial when sharing with and engaging your loved one. You can also consult their doctor, nurses, and caregivers for helpful suggestions in determining the right stimulating activities for your loved one.

Post contributed by Sofia Fox,  a passionate traveler, biker and an enthusiastic by heart. She is working with Affinity Home Care which provides in-home care services to aged group. She loves to write in her free time and chit chatting with like-minded people is her favorite pastime.

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How to Provide Care From a Distance

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Photo by Matteo Vistocco on Unsplash

Photo by Matteo Vistocco on Unsplash

According to a study conducted by the AARP, 15% of the nearly 34 million Americans who provide care to a loved one are caregiving from a distance of at least one hour or more. Caring for a loved one can be complicated as it is, but when you add distance into the mix, it can have an even greater effect on career, savings, and a caregiver’s emotional well-being. What works for one caregiver may not work for another, and with diseases like Parkinson’s, a caregiver’s role will change as the disease progresses, so the landscape is ever shifting. Keep reading for some starter tips on how to care for someone with a chronic condition from a distance.

Of course, the type of care provided depends on an individual’s health, so it pays to keep on top of any health changes. If you’re too far to visit more than a few times a year then try to call, email, or Skype as often as possible. With certain debilitating diseases, like Parkinson’s, writing an email or holding a telephone may be too difficult, so Skype is a great alternative as a way to check in. It serves two purposes: first it lets them know you’re there even if you’re physically far away, and second, it lets you see any health changes or declines as if you were actually there. If Skype is not an option, enlist the help of a nearby friend or neighbor and ask them if they notice any changes.

In the event there is a health change, the next step is contacting the physician for a formal diagnosis. Your role as caregiver will change as health declines after a diagnosis, such as Parkinsons. At some point your loved one may need professional assistance with most of their activities of daily living. In the event of a physical change, many times a person is still able to live at home, but their doctor might recommend more caregiving hours or further home-health services to assist with helping the patient get stronger. Home health can even include physical therapy. Likewise, there are also agencies that provide everything from companionship to help with groceries or light housecleaning.

If you do decide to hire professional care, keep your loved one’s health records on-hand and well organized. This should include doctors’ names/phone numbers, medications, and doctor’s visits (both past and future). Also, have advanced health directives ready in case of an emergency. If possible, try to schedule doctor’s appointments when you are in town in order to let the doctor know what you are seeing or hearing from caregivers. This can help the diagnostic process enormously since you will be advocating directly for your loved one’s health.

If there is a primary caregiver that lives with your family member, like a healthy spouse or an adult child, one of the most important things you can do is provide respite to them. Caregivers face burning out and sometimes have health problems of their own, so any respite you can provide will allow them to emotionally recharge. When you do get to visit your loved one and their primary caregiver, catch up on medical related issues, but also remember to talk about shared interests that aren’t related to disease or chronic conditions.

Written by Max Gottlieb for Senior Planning. Senior Planning is a one-stop shop for senior resources, health resources, and care resources.

 

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5 Strategies for Maintaining Community Connections While Aging

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Community Connections for Seniors

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Aging in place may satisfy a senior’s desire for independence, but if they don’t maintain community connections, staying home could do more harm than good. While some seniors enjoy active social lives, others develop a fear of falling that keeps them home-bound more often than not. Our communities also affect seniors’ ability to stay engaged, with seniors suffering greater isolation in areas with poor walkability and limited community resources.

Staying engaged becomes much more difficult as we grow older, but it’s not impossible. With these strategies, seniors and their caregivers can avoid the isolation that comes with aging in place and enjoy better health while aging.

Move Downtown

Rural seniors have it harder when it comes to staying engaged. Isolation hits especially hard when rural seniors lose the ability to drive and can no longer get to their favorite activities. While moving isn’t without challenges, it’s easier for seniors to stay physically and socially active when they live in dense, walkable neighborhoods where everything they need is nearby.

When seniors need to move, it’s always better to do it sooner rather than later. Moving early in the senior years gives older adults an opportunity to form relationships and routines before the challenges of age catch up to them.

Downsize the House to a Manageable Size

Mundane tasks like cleaning the house can take a lot of energy as we get older. It’s understandable that seniors want to stay in a familiar home, but most seniors benefit from a downsized house that’s easier to move around and maintain.

Downsizing also saves money on housing costs. Even if a senior’s home is paid off, selling and buying a less-expensive home will provide a lump sum that can be used for senior care, healthcare, and other expenses. However, downsizing may not save as much money as a senior expects. Before diving seriously into the home-buying process, research home prices to get a clear picture of what you can afford and avoid sticker shock. For example, the median list price of homes in Huntingdon Valley is approximately $396,000.

Save Money with Alternative Living Arrangements

If a senior’s heart is set on an area but homes are not affordable, consider alternative living arrangements like home sharing. Sharing a home with a roommate reduces housing costs and combats loneliness for independent seniors. In some cases, a roommate may offer housekeeping or companion services in exchange for reduced rent and board.

Senior co-housing and cooperatives are other options. These communities combine private living spaces with communal facilities where seniors can connect with their fellow community members. Unlike assisted living, co-housing and cooperative communities are owned by the residents and cater to independent seniors, although residents may hire their own caregivers.

Connect with a Village

Villages are membership-based volunteer organizations designed to meet the needs of local seniors through volunteer services, service coordination, and social opportunities. While only a few communities have established villages, seniors can search for a local village organization or learn how to start a village at the Village to Village Network.

Stay Physically Active

Exercise helps seniors maintain their physical health so it’s easier to get out and enjoy life. Getting active is also a smart way to meet new people. Whether it’s a neighborhood walking group, a Zumba class (which only cost around $5 to $20 per session), or pick-up games at the local senior center, exercise allows seniors to mingle in a low-pressure environment.

Staying active also enables seniors to continue living independently. Physical exercise is the most important thing people can do to prevent Sarcopenia, the gradual muscle loss associated with senior frailty, among other age-related disabilities.

Aging in place presents many challenges, from remodeling the house for senior living to coordinating in-home care. While the challenge of senior isolation is often overlooked, it has a big impact on a senior’s ability to age in good health. By taking a community-minded approach, seniors can stay engaged, active, and independent throughout the senior years.

Post contributed by Hazel Bridges, the creator of Aging Wellness, a website that aims to provide health and wellness resources for aging seniors. She’s a breast cancer survivor. She challenges herself to live life to the fullest and inspire others to do so as well.
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The Best Fall Prevention Tips for Seniors

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Image courtesy of Unsplash

If you have lived in your home for a long time, chances are you think of it as a comfortable, safe environment. However, as people age, sometimes the risk for in-home falls can increase. To ensure you can savor the safety and comfort you’ve come to expect from your home, a handful of changes can make all the difference.

Cause for Concern

There are numerous reasons that seniors become at-risk for falling. Many of those reasons stem from physical changes relating to aging. Our vision isn’t as sharp as it used to be, or a health condition might cause balance concerns. Oftentimes, it’s harder to catch yourself when you stumble, due to a decrease in strength and flexibility. Some statistics show that 60 percent of senior falls occur in the home; thankfully, as HomeAdvisor explains, there are many modifications seniors can make to help prevent falls at home.

A House Full of Support

The last thing you want is for your home to become a danger zone. With that in mind, start making some notes about what you might change so you can safely age in place.

Here are some ideas:

Light Your Way

Vision naturally fades later in life, with eyes gradually slowing in how they adjust to depth and brightness. With that in mind, brightening dim areas in the home — especially places you go from a well-lit space to a dark one — can help you stay safe. For example, if you leave a bright bedroom for a dark hallway, adding lights in the hallway can help. This can come in many forms, such as installing wall sconces, adding plug-in nightlights, and/or installing overhead lights. Staircases are another area of concern. Contemplate your trouble spots and think of how to improve them, aiming for generally even lighting throughout your home.

Ease Your Entryway

Reducing risks in the entryway can make a difference in keeping you on the go. The ideal situation will include a zero-step entrance, and if steps are a must, ensure they are deep, even, and have handrails for support. Also, change out traditional doorknobs for lever-style handles, which can be easier for older hands to operate, especially if you’re carrying things.

Slips and Slides

With water, smooth surfaces, and changing positions, bathrooms can be hazardous for older adults. To enhance safety and accessibility, consider installing grab bars in the bathroom, and swapping a traditional toilet for a comfort-height selection. Walk-in showers or tubs can also be a boon, and faucets with lever-style handles can be easier to work with than knobs.

Put Away Your Toolkit

There are some simple changes you can make in the bathroom as well that require no tools or expertise. To boost traction, add a rubber bath mat outside the bathing area, and install non-slip strips inside the shower or tub. A magnified mirror can make it easier to groom yourself, and a pill bottle magnifier can help you read the fine print.

Focus on You

Aside from home modifications, there are changes in lifestyle you can embrace to help prevent falls. Tech-Enhanced Life explains that you can design an exercise program aimed specifically at addressing your personal risk. Base your regimen on how much strength, balance, and flexibility you currently have. There are fun options you can explore, like tai chi or a class at a local gym. If your risk is severe, Medicare might pay for you to work with a physical therapist.

When it comes to falls, the home can hold many areas of concern for seniors. Think about how you can improve both your living environment and lifestyle to reduce your risk of falling. With a few changes, you can enjoy safety and comfort at home throughout your golden years.

Post contributed by Kent Elliot at AtHomeAging.info

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Stay Fit without Sacrificing Food, Fun, or Family Time this Summer

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Ice cream, baked beans, and burgers are all quintessential summer fare, but these delicious indulgences shouldn’t comprise the bulk of your warm-weather diet. Here are a few ways to encourage your entire family to eat healthy all summer long.

Add alternative ingredients

You don’t have to live by grandma’s recipe book in order to enjoy a delicious meal at sunset. Consider swapping a few ingredients in your favorite recipes to cut down on fat and calories. For instance, use cabbage instead of tortillas when making enchiladas or tacos. You can also replace ground beef with ground turkey or chicken and cool off with frozen fruit pops instead of ice cream.

Shop local

There are a number of reasons why you should shop at your local CSA or farmers market before a conventional grocery store. Perhaps the most important is that food grown within 100 miles of relocation tends to retain more nutrients and is picked when ripe as opposed to being artificially ripened using ethylene gas. As an added bonus, spending your Saturday morning digging through bushel baskets of fresh produce is a fun and economical way to get the kids interested in the quality of the food they consume. The Food Revolution Network also points out that fresher food tends to taste better and the money you spend at the farmers market will support your local economy.

Go for color

Nature has made it easy to get a variety of vitamins and nutrients by color-coding fruits and vegetables. Experts say you should eat the rainbow, but what does this mean? Essentially, it’s a way to select what goes on your plate by avoiding too many of the same types of food. Orange fruits and vegetables, such as pumpkin, corn, and butternut squash, are full of beta-carotene and vitamins A and C. Green foods, including lettuce and asparagus, are often filled with fiber and contains sulfurous compounds that offer protective benefits against cancer and macular degeneration. Blues and purples – purple cabbage, blueberries, etc. – are dense in nutrition and may improve urinary tract health. Tomatoes, radishes, and chili peppers fall into the red food category and contain lycopene. Cauliflower, onions, and garlic – white foods – have pre- and probiotic properties and offer anti-inflammatory and antibacterial benefits for the body. Read more about the different benefits of each color at BodyEcology.com.

Don’t focus on food

No matter what time of year it is, when people get together, food tends to be the focus. But it should not be. While eating is certainly an important part of your day, avoid using food as the centerpiece of your activities. If you focus on fun, you won’t have to sacrifice your health to have a good time. Plan your summer get-togethers after lunch and offer an assortment of healthy and refreshing appetizers instead of a full spread. Likewise, family dinners should prioritize togetherness. Plan an activity, such as a family game of badminton or walk around the neighborhood, for after your meal so you won’t be tempted to sit around the table for seconds.

Eat a few treats

One of the worst things you can do when you’re trying to stay on track – or teach kids healthy eating habits – is to completely deprive yourself and your family of the occasional indulgence. You won’t wreck your diet by hosting a dessert night once a week, and it’s perfectly okay to sneak a burger at a backyard barbecue. By limiting – but not eliminating – these types of “sometimes” foods, you will help your children develop a healthy relationship with food.

Get help

If you’re not comfortable in the kitchen, consider taking a cooking class. The University of North Carolina notes that cooking classes will not only encourage you to try new ingredients, but will also help you stay organized, which will go a long way toward creating a healthy culinary experience for your family.

Most importantly, have fun. Your goal is to create a positive relationship with food for yourself and your family, and nothing does that better than making memories while you plan and prep.

Post contributed by Dylan Foster at healthwellwise.com

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How Seniors Can Get Their Best Sleep

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As we age and our bodies begin to show signs of slowing down the systems within our body such as the nervous and immune systems take longer to recover putting us at a higher risk for injury and illness. As a senior, a good night’s sleep allows our body to improve memory and focus which wards off dementia as well as gives our immune systems plenty of time to repair damage, recover from injury, and fight disease.

But sleep isn’t just about staying in bed with our eyes closed for eight to ten hours a night. Quality sleep involves two stages of sleep that our body cycles through multiple times each night: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). In NREM sleep your brain waves dramatically slow down allowing the heart, blood vessels, and muscle tissue to repair. The longer you are in NREM sleep the better you will feel when you wake up. Additionally, REM sleep is beneficial in that it helps promote brain activity, learning, and creativity through dreams.

How seniors can get better sleep

Getting better sleep as a senior may not be as hard as you think, but it does take a little action on your part. Here are three tips that will not only help you get a better night’s sleep but will also aid in providing overall health as we age.

Tip 1: Healthy Lifestyle Habits

Developing healthy lifestyle habits provides your body the strength and nutrition you need to not only function during the day, but also recover at night. Eating small healthy meals and staying active throughout the day are great ways to start. But, understanding what is going to prevent you from falling asleep at a reasonable hour is just important. That means not using caffeine within six hours of going to bed and avoiding late-afternoon naps which may be rejuvenating, but also make it difficult to fall asleep when you need it most.

Tip 2: Get more comfortable

One of the most frequently dismissed ways to get a good night’s rest is to find a comfortable mattress that works for you. Did you know that a poor mattress is one of the leading causes of lower back pain? While you may have been sleeping on the same type of mattress for decades, you may not have been sleeping on a mattress that is best for you. A comfortable mattress will help to alleviate pain, reduce uncomfortable pressure, and will be comfortable enough to help you sleep through the night.

Tip 3: Keep up a consistent routine

Our bodies are designed to learn from routine. So, when we go to sleep and wake-up at the same time each day you are helping your body develop a consistent circadian rhythm that trains your body to follow the same sleep cycle each night. Another way to help build consistency at night is to develop a wind-down routine that incorporates a relaxing, non-stimulating, yet enjoyable activity such as reading, knitting, listening to music, or meditation.

Ashley Little is part of the editorial team at Mattress Advisor, a site dedicated to helping others get their best night’s sleep each night.

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