Posts Tagged ‘clarendon hills retirement community’

Many people set resolutions to “lose weight,” but not to reach a “healthy weight,” and there is a big difference. In order to become healthier, seniors need to know why excess weight is so bad for the human body, what a healthy weight range is, and steps needed to reach a healthy weight.

In terms of overall health, the World Health Organization reports that excess weight and obesity contribute to an increased risk of type 2 diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer. In addition, excess weight negatively affects blood pressure and cholesterol and puts increased strain on joints.

Mentally, obesity can lead to low self esteem because of feelings of rejection, social discrimination, unattractiveness, and guilt from a perceived lack of self control. All of these add up to a very high cost to carry excess weight.

What is a healthy weight? According to WebMD.com, one common method for determining a healthy weight range is to use a body mass index (BMI), however, BMI does not take into account how much of your weight is muscle and how much is fat. Another tool is to use waist circumference. For men, waist circumference should not exceed 40 inches and women, unless pregnant, should not exceed 35 inches. There are more accurate tests to determine BMI and waist circumference should not be seen as the gold standard for healthy weight measures, they are helpful for establishing a target weight range.

There is no magic bullet to lose weight. Until science produces effective medications, it always has been and it always will be – eat less and move more. Eating less doesn’t mean volume-wise but calorie-wise. Incorporating more fruits and vegetables is step one. Another idea is to substitute low fat dairy products for full fat and choose leaner cuts of meat. Choose whole grains over refined carbohydrates.

Some foods, while high calorie, have significant health benefits. These include the healthy fats in avocados and nuts as well as the fiber in beans. These foods can be eaten in moderation. Sodium and sugar intake needs to be in moderation, too. Too much sodium can lead to high blood pressure, and too much sugar will cause spikes in blood sugar levels. Also, drink plenty of water.

Physical activity is a key ingredient to reaching and maintaining a healthy weight. The best way is to find things you love doing. Take a walk, ride a bike, or swim laps at a local pool. If dancing is a passion, find a class. The “sneak in exercise” approach includes parking in the furthest spot, take grocery bags out of the car one at a time, walk to the mailbox instead of driving, and pace around the table while talking on the phone. These measures add up.

To end on a humorous note, some apt proverbs:

• Don’t dig your grave with your own knife and fork. ~English Proverb
• Your stomach shouldn’t be a “waist” basket. ~Author Unknown

Yoga: a young person twisted up like a pretzel with apparent ease. That image is not necessarily the complete story. In fact, yoga is for all ages; no one is too old or too young for yoga.

One of the great things about yoga is that it is so adaptable to different populations with various physical abilities and needs. Most seniors are doing what they can to maintain and improve a sense of health and wellness. Many of the 36 million or so Americans who are 65 or older (stat provided by: about.com) are turning to yoga to keep them stay agile and in shape.

Although the trend is to become more sedentary, retirement is actually the perfect time to pick up healthy habits that will promote longevity. Yoga is well-suited for seniors, because it is low-impact, and risk of injury is minimal because the discipline does not require any contact with anyone or anything. In addition, yoga’s weight-bearing postures help build or maintain lean muscle mass, and its focus on balance develops coordination.

Yoga also helps combat many of the health conditions that come with age such as high blood pressure, arthritis and incontinence, because it keeps the body toned, strong and flexible..

An added benefit (and an important one) is the sense of community seniors find at yoga classes. As many elders live in isolation, the group setting of a yoga class offers seniors a way to connect.

According to dietsinreview.com, there are many yoga postures that can be safely performed by seniors. Such postures have both a restorative and therapeutic benefit to them. Of course, adaptations and adjustments should be made according to the person’s health status and their physical ability.

• Easy Pose (Sukhasana): The simple act of sitting down and breathing deeply and fully has an enormous capacity to tone the cardiovascular and pulmonary systems while also lengthening the spine, resting the mind, and cultivating a sense of peace. The beginner can do this posture for a minimum of 10 breaths and gradually work up to maintaining this posture for five to 10 minutes.
• Cat Pose (Bidalasana): This grounding posture helps tone the arm muscles while also strengthening the core and alleviating tightness in the low and upper back and neck. The beginner can do this posture for a minimum of five breath cycles and gradually work their way to doing more.

Older adults should get clearance from their doctor before starting a yoga practice. This is especially relevant for those who take medications or have a prior or current history of cardiovascular or pulmonary conditions. In addition, individuals should also seek out classes specifically designed for seniors, as they will take into account the unique health issues affecting them

Yoga classes especially for seniors are becoming increasingly available: check local senior centers, retirement communities, religious organizations and even health clubs.

What causes that dark, unsightly mark on a limb known as a bruise? Unable to remember bumping into anything, an older adult may be baffled about how a new bruise happened. It’s common to experience easy bruising with increasing age, because blood vessels become more fragile with age.

Bruises result when trauma or a blow to the body damages or ruptures tiny blood vessels under the skin. Not only are the elderly more prone to bruising, less force is required to cause a bruise. And with greater impact, deeper bruises of the muscles or bone can happen, which take longer to heal.

According to A Place for Mom, the medical term for a bruise is a contusion. What happens is blood leaks out of the vessels and initially appears as a bright or dark red, purple or black mark. Eventually the body reabsorbs the blood, and the mark disappears. If a bruise increases in size and becomes swollen and hard, it may be a hematoma, a localized collection of blood which becomes clotted or partially clotted.

Some people – especially women – are more prone to bruising than are others. In fact, several factors may contribute to increased bruising, including (Mayo Clinic):

• Aging capillaries – Over time, the tissues supporting these vessels weaken, and capillary walls become more fragile and prone to rupture.
• Thinning skin – With age, skin becomes thinner and loses some of the protective fatty layer that helps cushion blood vessels against injury. Excessive exposure to the sun accelerates the aging process in the skin.

Generally, the harder the blow, the larger the bruise. However, if a person bruises easily, a minor bump – one they may not even notice – can result in substantial discoloration. Arms and legs are typical locations for bruises.

Blood-thinning drugs such as aspirin and warfarin (Coumadin) or medications such as clopidogrel (Plavix) reduce the blood’s ability to clot. Because of this, bleeding from capillary damage that would normally stop quickly may take longer to stop, allowing enough blood to leak out to cause a bruise.

In addition, certain dietary supplements such as fish oil and ginkgo also may increase bruising, because these supplements have a blood-thinning effect. Make certain the doctor knows about any supplements.

Bruise prevention

Below are some steps to take to prevent bruising from falls and collisions:

• Hold the handrails on stairways.
• Don’t stand on a chair to get to something.
• Clear floors where you walk.
• Mount grab bars near toilets, tubs and showers.
• Place non-skid mats, strips, or carpet on all surfaces that may get wet.
• Put night lights and light switches close to your bed.
• Tack down all carpets and area rugs.
• Always close cabinet doors and drawers so you won’t run into them.
• Be especially careful around pets.

The months of March and April hold the promise of spring. In terms of seasons, the worst is behind, and the best is ahead. Poets such as William Wordsworth and Robert Browning agree. Enjoy these poems about early spring.

“The year’s at the spring
And day’s at the morn;
Morning’s at seven;
The hillside’s dew-pearled;
The lark’s on the wing;
The snail’s on the thorn;
God’s in His heaven -
All’s right with the world!”

- Robert Browning

“Harshness vanished. A sudden softness
has replaced the meadows’ wintry grey.
Little rivulets of water changed
their singing accents. Tendernesses,
hesitantly, reach toward the earth
from space, and country lanes are showing
these unexpected subtle risings
that find expression in the empty trees.”

- Rainer Marie Rilke

“I wonder if the sap is stirring yet,
If wintry birds are dreaming of a mate,
If frozen snowdrops feel as yet the sun
And crocus fires are kindling one by one:
Sing robin, sing:
I still am sore in doubt concerning Spring.”

- Christina Rossetti

“I wandered lonely as a cloud
That floats on high o’er vales and hills,
When all at once I saw a crowd,
A host, of golden daffodils;
Beside the lake, beneath the trees,
Fluttering and dancing in the breeze.”

- William Wordsworth, Daffodils

“Oh, give us pleasure in the flowers in the flowers today;
And give us not to think so far away
As the uncertain harvest; keep us here
All simply in the springing of the year.

Oh, give us pleasure in the orchard white,
Like nothing else by day, like ghosts by night;
And make us happy in the happy bees,
The swarm dilating round the perfect trees.”

- Robert Frost, A Prayer in Spring

“The cock is crowing,
The stream is flowing,
The small birds twitter,
The lake doth glitter,
The green field sleeps in the sun;
The oldest and youngest
Are at work with the strongest;
The cattle are grazing,
Their heads never raising;
There are forty feeding like one!

Like an army defeated
The snow hath retreated,
And now doth fare ill
On the top of the bare hill;
The Plowboy is whooping-anon-anon:
There’s joy in the mountains;
There’s life in the fountains;
Small clouds are sailing,
The rain is over and gone!”

- William Wordsworth

Sniff, sniff. Imagine the smell of a stargazer lily or of fresh baked bread. Imagine throwing open the window on one of spring’s first warm days and smelling the sweet air. These are some of life’s free gifts.

But also imagine if smell was missing. None of us really notice all the smells around us, but for those whose sense of smell is diminished or missing, it can be a significant loss.

Olfaction is the sense of smell. It’s part of a person’s chemical sensing system, along with the sense of taste. Normal smell occurs when odors around a person, like the fragrance of flowers or the smell of baking bread, stimulate specialized sensory cells, called olfactory sensory cells which are located in a small patch of tissue high inside the nose.

Odors reach the olfactory sensory cells via two pathways. The first pathway is by inhaling, or sniffing, through the nose. When people think about smell, they generally think of this pathway.

The second pathway is less familiar. It is a channel that connects the roof of the throat region to the nose. When chewing food, aromas are released that access olfactory sensory cells through this channel. Congestion due to a head cold or sinus infection can block this channel, which temporarily affects the ability to enjoy the flavors of food.

But what are odors? They are small molecules that are easily evaporated and released into the environment and that stimulate these sensory cells. Once the olfactory sensory cells detect the odor molecules, they send signals to the brain, where the person can identify the smell and its source.

For most people, a problem with smell is a minor irritation, but for others it may be a sign of a more serious disease or long-term health condition. According to the National Institute of Health, problems with smell become more common as people get older.

Consider:

• 24.5 percent (15 million) of Americans 55 years old or older have a smell problem.
• 30 percent of older Americans between the ages of 70 and 80 have a problem with the sense of smell.
• Two out of three people over 80 have a problem with their sense of smell.
• A person’s sense of smell generally declines when he or she is over 60.
• Only one to two percent of people under the age of 65 will experience some problem with their sense of smell.
• Women of all ages are generally better at detecting odors than men.

There are five types of smell loss:

• Presbyosmia – Smell that declines with age. It is not preventable.
• Hyposmia – The ability to detect certain odors is reduced. This smell disorder is common in people who have upper respiratory infections or nasal congestion. This is usually temporary and goes away when the infection clears up.
• Anosmia – This is when someone can’t detect odor at all. This type of smell disorder is sometimes the result of head trauma in the nose region, usually from an automobile accident or chronic nasal or sinus infections.
• Dysosmia – This is a change in the perception of odors. Familiar odors may become distorted, or an odor that usually smells pleasant instead smells foul. Sometimes people with this type of smell disorder also experience headaches, dizziness, shortness of breath, or anxiety.
• Phantosmia – This is when someone perceives a smell that isn’t present at all.

If someone thinks they have a smell disorder, it’s time to visit the doctor. Diagnosis is important because once the cause is found, the doctor may be able to treat it. Many types of smell problems are reversible, but if they are not, counseling and self-help techniques may help the person cope.

“Grandparents hold our tiny hands for just a little while, but our hearts forever.” – Anonymous

The joy of being a grandparent is immeasurable. Some think grandparenting is even better than parenting – not as much pressure or worry and lots more sheer enjoyment. And they do go home, don’t they?

Most new grandparents are shocked by the depth of love they experience. It’s as if grandchildren are compensation for growing old.

Grandparenting is an opportunity to play, to love a young child again, and to appreciate the magic of a developing mind. Grandparents can share the things they’re passionate about with a new audience; experience music, nature, the zoo, museums, reading, gardening, theater and other interests in conjunction with a curious young mind.

Grandparenting is an opportunity to watch children develop through all stages of growth; it is an invitation to learn about ‘their’ music and ‘their’ passions and to provide input that parents cannot.

Usually, grandparents have the benefit of interacting on a level that is once removed from the day-to-day responsibilities of parents. This can make it easier to develop a close bond with grandchildren. From near or far, grandparenting can provide continuity in a child’s life, since grandparents are often the family historians who can add a rich sense of family tradition to a child’s life.

Contact with grandparents can teach children positive attitudes towards aging and help them develop skills to enhance their own lifelong learning.

Making the most of your grandparenting time from helpguide.org:

• Carve out one-on-one time. On occasion, spend time with individual grandchildren. It will give an opportunity to bond, without competition.
• See the sights. Concerts and plays, movies, zoos, science centers and museums, parks or simple walks in the neighborhood provide opportunities to be together and to exchange ideas and opinions.
• Play games. Board and card games are a unique opportunity to watch kids in action and to see how they operate in the world. Games also allow you to help your grandchild learn to be a good sport and play fairly.
• Communicate family history. Tell stories about games or trips you shared when the grandchild’s parents were young. This is a great way to weave a ‘tapestry’ of shared experiences for the whole family.

There is a fountain of youth, and millions have discovered it. The secret to feeling better and living longer is staying active. The quest is finding a program that works and sticking with it.

Well, why don’t more of us do it? Because many seniors just hate to exercise. Enjoying exercise may seem impossible, but it can be done. Almost any exercise may feel hard at first but, with some practice and consistency, the body gets stronger and that feels good. Will power is needed, especially at first.

But oh, the benefits… Regular exercise can prevent or delay diabetes and heart trouble. It can also reduce arthritis pain, anxiety and depression. It can help older people stay independent longer.

According to nlm.nih.gov, there are four main types of exercise, and seniors need some of each:

• Strength exercises build muscles and increase metabolism, which helps to keep weight and blood sugar in check. This type of exercise also builds “staying power” and improves the health of the heart and circulatory system.
• Balance exercises build leg muscles, and this helps to prevent falls. According to the The National Institutes of Health (NIH), American hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is often the cause of those fractures.
• Stretching exercises provide more freedom of movement which allow a person to be more active during his or her senior years. However, stretching exercises alone will not improve endurance or strength.
• Endurance exercises are any activity—walking, jogging, swimming, biking —that increases heart rate and breathing for an extended period of time. Endurance should be built gradually, starting with as little as five minutes at a time.

Regular exercise and physical activity are important to the physical and mental health of almost everyone, including older adults. Being physically active can help one continue to do enjoyable things and stay independent.

Regular physical activity over long periods of time can produce long-term health benefits. That’s why health experts say that older adults should be active every day to maintain their health.

In addition, regular exercise and physical activity can reduce the risk of developing certain diseases and disabilities that develop as people grow older. In some cases, exercise is an effective treatment for many chronic conditions. Exercise also helps people with high blood pressure, balance problems, or difficulty walking.  In fact, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. (nia.nih.gov)

One of the great things about physical activity is that there are so many ways to be active. For example, one can be active in short spurts throughout the day, or for a specific time of the day on specific days of the week. Sky’s the limit on choices!

Many physical activities — such as brisk walking or taking the stairs — are free or low cost and do not require special equipment.

Seniors should select something that fits their personalities and lifestyles such as group fitness, Wii fitness games, exercise TV, and exercise videos.

According to nihseniorhealth.gov, a person is more likely to become active on a regular basis if he or she:

• chooses enjoyable activities,
• is able to fit them into the schedule,
• believe in the benefits, and
• can do them safely and correctly.

Now, let’s get moving!

The Birches Assisted Living is dedicated to providing caring and professional assisted living services that assure its residents safety, security and comfort. Located in Clarendon Hills, near the towns of Hinsdale, Burr Ridge, Western Springs, Darien, Westmont, and Downers Grove, The Birches offers a full calendar of programs and activities designed to promote a stimulating and rewarding retirement lifestyle.

Did you know that older adults need up to 10 percent more fluids that of their younger counterparts? It’s true that as people get older, they get drier.

Dehydration is one of the most frequent causes for hospitalization for seniors. It can occur quickly, often without notice. But most likely the process of mild, chronic dehydration may have taken hold years or decades earlier.

According to Seniorslist.com, an elderly person should drink a minimum of at least six, eight-ounce glasses of water per day. More would be better.

Interestingly, the process of physical dehydration begins in the fetus. It accelerates at birth, childhood and throughout adulthood. A fetus is over 93% water. Dehydration gradually continues into old age when a person’s water content reaches only 60%. Most of this is water lost from the inside of cells.

What is clear is that many elderly simply do not drink enough fluids especially water, and adequate hydration is a chronic problem for many seniors.

Why don’t older adults drink enough?

• A major contributing factor for dehydration in the elderly includes a lowered thirst response. “But I’m not thirsty,” is a common response to being asked to drink more. The thirst sensation decreases with age, so basically, it is not reliable.
• Some medications such as anti-depressants or for high blood pressure are diuretic and may affect a body’s ability to regulate fluid balance.
• Dry mouth becomes something the elderly get used to. However, drinking more water brings back some sensation.
• The perceptions of thirst and hunger come from the same part of the brain. Thirst and hunger could become confused in the minds of many seniors. They drink when they should be eating or vice versa.
• Frail seniors have a harder time getting up to get a drink when they’re thirsty.
• The loss of thirst is the body’s way of dealing with the information that water is not going to be consumed. Years of drinking less water for our body weight leads the mouth-brain connection to minimize the thirst sensation.
• When thirst is perceived, too many elderly settle for a few ounces of water or sugary and/or caffeinated drinks instead of water.
• As we age our bodies lose kidney function and are less able to conserve fluid. This is progressive from around the age of 50, but becomes more acute and noticeable over the age of 70.
• Illness, especially one that causes vomiting and/or diarrhea, also can cause elderly dehydration.

According to aplaceformom.com, some of the signs and symptoms of dehydration include dry mouth, fatigue, flushed skin, irritability, anxiety, depressed mood, insomnia, concentration problems, light-headedness or dizziness, darkening of urine, increased weight loss and muscle weakness. Severe dehydration can lead to kidney failure and even death if not recognized and treated.

To prevent dehydration, fluids need to be easily available. Set up a hydration schedule offering fluids every couple of hours. A reminder could include to drink every time urination takes place. Another reminder could be to fill up a bottle of water, place it in the refrigerator with the goal to drink it all by 3 hours before bedtime. The bottle could gradually get bigger as weeks pass.

It is also wise that older adults eat fruits and vegetables that are rich in water such as broccoli, tomatoes, and oranges.

Drink first thing in the morning. Drink two hours after meals. Drink with meals.

Dehydration in seniors can be managed. As people drink more water, some improvements may be experienced immediately. However, it could take weeks for cells to become hydrated, so…

…be patient and keep drinking.

The Birches Assisted Living is dedicated to providing caring and professional assisted living services that assure its residents safety, security and comfort. Located in Clarendon Hills, near the towns of Hinsdale, Burr Ridge, Western Springs, Darien, Westmont, and Downers Grove, The Birches offers a full calendar of programs and activities designed to promote a stimulating and rewarding retirement lifestyle.

As a person ages, his or her appetite may decline but nutritional needs do not. To reflect these changes, in 2007, Tuft’s University modified the food pyramid for seniors. Hard to believe that’s five years ago, but the information is as relevant today. In order to refresh our memories, a “trip to the pyramids” is a good idea.

According to Tufts, seniors have some specific nutrient needs not addressed in the “one size fits all” Food Guide Pyramid.

The base of the revised pyramid is narrowed to reflect the reduced energy intake common among seniors. With an estimated energy intake of 1,200 to 1,600 calories per day, older adults have to make every calorie count in order to get enough of essential nutrients.

The “70+” pyramid, therefore, outlines the “nutrient dense” choices in each food category, emphasizing whole grain foods, varied colored fruits and vegetables, low-fat dairy products, and lean meats, fish and poultry.

Grains, fruits, and vegetable tiers of the pyramid highlight the importance of fiber in a healthful diet.

While grain foods anchor the USDA Food Guide Pyramid, the “70+” pyramid is built on a base of water. Adequate hydration is a chronic problem for many seniors. Seniors are advised to drink eight or more eight-ounce glasses of water daily to avoid dehydration, kidney dysfunction and constipation, which are common because thirst sensation decreases with age. In addition, some medications affect a body’s ability to regulate fluid balance.

The pyramid still promotes a diverse diet rich in grains, vegetables and fruit but low in saturated fat, fatty acids and cholesterol.

These dietary recommendations are aimed at healthy, mobile seniors with the resources needed to prepare adequate meals. All seniors, regardless of circumstances, should still hear the pyramid’s main messages: people over age seventy have specific nutrient needs, and how well they meet those needs can affect overall health status.

Here is a link to the 70+ pyramid.

The Birches Assisted Living is dedicated to providing caring and professional assisted living services that assure its residents safety, security and comfort. Located in Clarendon Hills, near the towns of Hinsdale, Burr Ridge, Western Springs, Darien, Westmont, and Downers Grove, The Birches offers a full calendar of programs and activities designed to promote a stimulating and rewarding retirement lifestyle.

The holidays are a time of merriment, family and food – lots of food. It is not unusual for people to gain 5 to 10 pounds between Thanksgiving and New Year’s. Yes the food is part of it all, but holiday eating needn’t be high in fat, sugar and calories and short on nutrition. Just a few minor ingredient changes can make all the difference. Just think – you may not have to have to make the diet resolution this year!

According to HealthDiscovery.net, mulled cider or lowfat eggnog are good alternatives to high fat eggnog. Eggnog can also be diluted with skim milk. Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.

Skim milk and other ‘low’ or ‘no’ fat dairy products can be used in recipes whenever possible.

All meats should be cooked on a rack so fat can drip away. Another good idea is to baste with low fat broth instead of the drippings from the pan.

Fortunately, most vegetables contain little or no fat. Avoid smothering vegetables with thick creamy sauces or butter. In addition, salads are a great at a holiday meal.

Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing.

Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. Or add ice cubes to cool drippings. The fat will stick to the cubes and can be removed.

Cranberries are an excellent source of Vitamin C. However, the canned version looses much of the nutrients. If you make your own, substitute some artificial sweetener for some of the sugar in the recipe.

A good dessert is angel food cake which contains little or no fat when served with fruits such as strawberries or raspberries.

There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities. Here’s a list from PivotalAdvisor.com:

1. Exercise: Yep, you have to do it, but start slowly. Try a brisk walk before the day takes over. Stretching in the evening helps with relaxation.
2. Review your cooking methods: Grill, don’t fry. Use spray oils. Lighten up on the sauces.
3. Invest in lower fat ingredients for cooking: By swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.
4. Prepare for outings: If there’s a social function ahead, eat a low-fat, healthy snack before the party. You may not lose control at the party – at least food-wise.
5. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods.
6. Stock up on healthy snacks: When shopping, buy some healthy snacks such as raw carrots and celery.
7. Moderate alcohol intake: Alcohol contains calories and lots of them. Try lower-calorie beers and wines.
8. Be assertive: If you say “No thanks” don’t be bullied into eating more.
9. Leave what you don’t want: When you feel full, stop eating. Simple. (Really, it isn’t so simple, but try it.)
10. Spend extra calories carefully. If homemade red velvet cake is a “must,” don’t eat a mediocre appetizer.

And happy holidays!