Simple lifestyle tips for Eye health

Healthy lifestyle is associated with lower risk of developing age-related macular degeneration

Healthy lifestyle and balanced diet could help reduce the effect of risk factors associated with age-related eye problems, such as age-related macular degeneration (AMD) and cataract.

Quit smoking:

Smoking is a major and proven risk factor for eye problems, and can double the risk of developing age-related macular degeneration (AMD), which is affecting more than 500,000 individuals in the UK. According to reports from AMD Alliance, in the UK an estimated 54,000 people have AMD as a result of smoking.

Smoking can reduce the protective effect of antioxidants in the eye. Low levels of antioxidants may increase risk of developing AMD.

According to a recent research only a low proportion of smokers from the United Kingdom (9.7%), Canada (13.0%), and the United States (9.5%) believed that smoking can cause blindness.

However, because people are afraid of "going blind" they may be motivated to quit the habit of smoking if they know that vision loss is associated with smoking. This further emphasises the need for increasing awareness among public about the effect of smoking on eye heath.

Make sure your eyes are tested:

RNIB recommends annul full eye test for children under the age of 16 and adults over 60. For other individuals sight test is recommended in every two years.

Follow a varied and healthy diet for eye health:

Research suggests that nutrition plays an important role in development of AMD. Adopt a balanced and healthy diet that is rich in fresh fruits and green leafy vegetables such as spinach, kale and broccoli. According to RNIB healthy diet may help protect against cataracts and AMD

Other foods that may have eye health benefits include oranges, kiwis, dried apricots, tomatoes, yellow peppers, corn, nuts, and oily fish (a rich source of omega-3 fatty acids), which may also help slow down other eye conditions.

It is recommended to eat fish two to three times a week. Eating a handful of nuts every week is also recommended. It is also important to limit your intake of fats.

Although the accepted opinion is that with a good balanced diet should be no need for using nutritional supplements, however, recent research shows that many people in the UK do not get enough vitamins and minerals from their diet, and therefore they might consider supplementing their diets with nutritional supplements, for example those containing lutein/zeaxanthin. In some cases your doctor or nutritionist may recommend you take a nutritional/food supplement.

However, it is also experts’ opinion that a supplement is not intended to replace a good, balanced diet and healthy lifestyle.

Maintain healthy weight: Obesity increases risk of developing diabetes, which could lead to diabetic retinopathy and consequently to vision loss. An obese person with Body Mass Index (BMI) of over 35 is up to 80 times more likely to develop diabetic retinopathy than someone with BMI of less than 22.

Obesity may also increase the risk of developing age-related macular degeneration and also speed up disease progression to more advanced forms macular degeneration.

Additionally, overweight people have double the risk of developing cataract, another age-related eye problem.

Protect your eyes from sunlight or long exposure to computer screen:

Ultraviolet rays in sun can cause oxidative stress and damage to eye, and therefore, may increase the risk of developing age-related macular degeneration (AMD) and cataract.

Taking certain foods or supplementation with natural carotenoids lutein and zeaxanthin increases the macular concentration of these important macular pigments, which may act inside eye to protect retina from damage caused by sunlight. In other words, lutein and zeaxanthin may act like natural sunscreens to protect macula of the eye from photo-oxidative damage.

Green leafy vegetables such as spinach, kale, broccoli and sweet corns are rich sources of these natural carotenoids.

To protect your eyes from damaging effect of sunlight use good quality sun glasses with UV filter. You may also want to find out if your contact lenses have UV protection. If you are a skier or snowboarder take particular care of your eyes, as snow intensifies the amount of reflected UV light.

Control your weight and exercise regularly:

Research has shown that high level of physical exercise is inversely associated with development of age-related macular degeneration.

One research has shown that those who ran on averaging between 2 to 4 km/day had 19% lower risk of developing AMD compared to those with less than 2 km/day. In the same study those with average 4 km/day had 42% to 54% lower adjusted AMD risk.


* You should conslut your doctor for any lifestyle or diet changes.

Source: https://www.saffron2020.ca

5 Tips to Help Celebrate Healthy Aging Month

Here are some reminders and tips that will help you focus on living better today, which will inevitably make for a better tomorrow.

Get enough sleep and stick to a routine.  Your body is a well-oiled machine that operates according to a circadian rhythm that follows a 24 hour cycle.  Don’t mess with nature and throw a wrench in your own body clock.  Try to go to bed and wake up at the same time every day.  Everyone needs their beauty sleep to rest and repair cells.

“Eat food. Not too much. Mostly plants.” – Michael Pollan.  If most of your diet comes in packages and contains ingredients that you can’t pronounce, then it might be time to make some adjustments.  Stay away from the inner aisles of the grocery store, where they stock processed foods, and do the majority of your shopping in the produce department.

Rethink your ideas about food.  We tend to use food as a reward and a way to celebrate with others, but this habit can get out of control.  It is easy to fall into a pattern of stress eating, yet the solution may be to simply be more conscious about the way you think of food.  Remember that food is meant to provide nourishment and energy.  Although eating a bag of chips to celebrate the end of another workday may provide some immediate gratification, are you actually providing your body with any valuable nutrients?

“Let food be thy medicine and medicine be thy food.” – Hippocrates.  Diet is so important that most of the top diseases that affect Americans can be eliminated or drastically improved by living a healthier lifestyle.  Take Type 2 Diabetes for example.  While technically there isn’t a cure for this disease, some people can completely eliminate the need for medication by increasing their activity level and improving their diet.
In addition, many foods have medicinal benefits that can help treat symptoms and improve health.  Here are just a few common foods that have medicinal qualities:

• Green Tea – Improves metabolism, detoxifies the body, and reduces inflammation
• Cinnamon – Helps control blood sugar, fights bacteria, and reduces inflammation
• Ginger – Helps control nausea, gas, diarrhea and other stomach problems

A simple tip to remember is to add more color to your diet.  Eat your colors and enjoy better health! 

Get Moving!  Exercise will boost your mood and your metabolism and burn calories.  What’s not to like?
Celebrate health aging month tonight by treating yourself to a big salad, an evening stroll, and an early bedtime.  You might just like the way you feel enough to make it a regular habit.    

Source: http://www.modern-senior.com/

Top 10 Healthy Food For Seniors

by Laurie Bender

They may seem like common knowledge for any healthy diet, but the following 10 foods hold special nutritional value for seniors. These foods can help slow aging and the risks of diseases often associated with growing older.

1. Oatmeal: A great source of soluble fiber, oatmeal has been shown to help lower blood cholesterol and may reduce the risk of heart disease and stroke.
2. Eggs: With only 75 calories per serving, eggs contain 13 essential vitamins and minerals, including vitamin D, important to absorbing calcium needed for bone strength. Lutein and zeaxanthin found in egg yolks may reduce the risk for cataracts and help prevent macular degeneration.
3. Yogurt: Rich in calcium, yogurt can contribute to the calcium requirement needed to prevent osteoporosis. Good bacteria are added to some yogurt, which may help people with digestive problems that often accompany aging. Mixing yogurt with fortified cereal provides added vitamins, including vitamin B12, which many seniors have difficulty absorbing from foods that naturally contain that vitamin.
4. Blueberries: These blue beauties are among the top fruits and vegetables for antioxidants. Research on aging and Alzheimer’s disease reveals that blueberries may also improve memory and coordination.
5. Apples: The benefits of apples are too numerous to name. The pectin in apples supplies galacturonic acid to the body, which lowers the body’s need for insulin and may help in the management of diabetes.
6. Fish: Bluefish, mackerel, salmon, sardines, trout and tuna (bluefin and albacore) are a low-fat, high-protein source of nutrients. The American Heart Association recommends fatty fish twice a week to improve heart health.
7. Chicken: Poultry is an excellent source of protein that contains less fat than most meats. Chicken, especially breast meat, contains half the fat of a steak. Chicken also has niacin and selenium, which possess cancer-fighting properties.
8. Broccoli: A good source of multiple nutrients including vitamins K, C, E, B, and calcium and iron, broccoli has been found to protect against cancer, heart disease, stroke and macular degeneration.
9. Sweet potatoes and squash: Sweet potatoes provide beta carotene and vitamins C and E, all of which promote healthy skin, hair and eyesight. Squash is a good source of beta carotene and vitamin C.
10. Rice: As a complex carbohydrate, rice digests slowly, allowing the body to utilize the energy released over a longer period, which is nutritionally efficient. Rice has low sodium content and contains useful quantities of potassium, the B vitamins, thiamin and niacin. Rice contains only a trace of fat, no cholesterol and is gluten free, so it’s suitable for people with celiac disease.

A senior should always consult a doctor before beginning any diet or nutrition program.

Source: http://hearthside-homeinstead.com

Functional Fitness For Seniors

by Carolina Monroe 
 

Keeping your body fit is important throughout your whole life, but if you find it difficult to do the activities you once did, then use these modified exercises to keep your body limber and strong.  Remember, if any of these exercises cause pain, please stop them immediately. 

Wall Push Up: 
If the strain of a normal push-up is too much for you, try modifying it by using a wall.  Place your palms flat on a wall with either palm directly in front of either shoulder.  Stand far enough away so that your arms are completely straight while your palms are flat.  Then keep your body completely straight and lower yourself towards the wall until your elbow makes a 90 degree angle; push yourself back up to standing.  If this is too easy for you, perform the same movement but replace the wall with a sturdy chair.

Seated Dead Lift: 
Bending over can become more difficult with age, but using exercises to strengthen your back is important to keep your body in top shape.  If the stress of bending forward is too difficult for you, here is a modification for a dead lift.  This exercise will require a sturdy chair and some type of weight if you’d like, such as a can of food.  Seated tall in your chair with your feet flat on the ground and the weight in your hand, bend over as far as you can; ideally you’d like to be able to touch your toes, but only go as far as is comfortable.  Then, keep your back straight and think about using its muscles to pull yourself back up to sitting.  This exercise will strengthen your low back and help rid any unwanted pain.

Seated Side Bends: 
While you’re still sitting in that chair, go ahead and hold your weights or cans in your hands at your sides.  Now, just bend to your right and try and touch your weight to the floor, or just go as far as is comfortable.  Straighten back up and bend to the other side.  When you’re performing this motion, focus on using the muscles in the opposite side to pull your body back upright.  Lastly, try to keep your back from rounding or slouching so that you are working on all of your core as well as making sure those side muscles do most of the work.

Step Ups: 
Your power comes from your hips, but if keeping your balance while performing a squat is questionable try this exercise instead.  Use a step, stool, or chair that’s at a comfortable height for you to step up onto.  Stand in front of your step and bring your right leg up to stand on top of it.  Once both feet are together on the step, step back down and repeat with the opposite leg.  You might notice that you breathe a bit harder with this exercise than with the others; it’s a good form of cardio and strengthens your legs and hips at the same time.


Source: http://way-to-be-healthy.blogspot.com

Exercise Tips for Seniors

by Matthew Stone

Older adults who want to maintain a healthy and independent lifestyle should make the effort to stay active. Research shows that seniors who exercise regularly have a lower chance of developing serious medical conditions, including diabetes, dementia, heart problems, colon cancer, and even Alzheimer’s disease.

Even if you’ve never exercised before or have limited mobility, it’s never too late to. Here are some tips to help you get up and get active:

• Ask your doctor – Get medical clearance before starting an exercise program. He or she can advise you on activities that you should avoid.
• Start small – Start with gentle exercises and build your endurance, especially if you’re not used to activity.
• Adapt exercise to your ability – No matter your fitness level or specific circumstances, you can find something to do to get moving. Chair-bound people can, for example, do chair aerobics to get their heart rate up.
• Stay safe – Exercise might be challenging, but it should never be painful. Stop if you feel extreme discomfort and be sure to wear your emergency alert button if you have one.
• Take a class – Many community centers and gyms offer fitness classes for seniors. Take advantage of these opportunities to exercise in a social environment and learn new techniques.

Four Types of Exercise for Seniors

• Strength – Older adults tend to lose muscle and bone mass as they age. Strength training helps with both of these problems. Keep your muscles and bones in good condition by participating in resistance exercises like bicep curls and sit ups.
• Cardio – Low-impact cardio exercise can help improve circulation and heart health. Find something that you enjoy and that you will stick with—walking, swimming, bike riding, etc.
• Balance – Many seniors worry about the risk of falling. Balance training can help reduce these chances, and it improves posture and quality of walking. Exercises like Tai Chi or posture exercises are beneficial in this area.
• Flexibility – Training in flexibility can help seniors maintain a full range of motion and decrease joint stiffness. Stretching can help with both problems.

Exercise is a fountain of youth for many active seniors. Follow your doctor’s advice about diet, activity, and medical alarms in order to keep living a long, happy, independent life.

Source:  http://www.livefitthrive.com

Congestive Heart Failure: Tips for the Healthiest Diet

by VanBooven RN BSN

Congestive heart failure is a relatively common condition of aging. This disorder is characterized by fluid building up in the lungs or extremities as a result of the heart no longer being capable of pumping sufficient blood throughout your body. CHF can be caused by a variety of conditions including kidney problems, cardiovascular issues and high blood pressure. 

Other symptoms of congestive heart failure include:

• Fatigue
• Irregular heartbeat
• Liver damage
• Difficulty breathing
• Swelling

If left improperly managed, CHF can lead to serious damage to the heart, kidney or liver, or even death. One of the most important parts of managing congestive heart failure is eating a healthy diet. Controlling specific dietary elements along with following your medication guidelines can help you to manage your CHF and lead an active and productive life.

Here are some tips for keeping the stress off of your heart through proper management of your diet:

Monitor Your Fluid Intake
While most people are encouraged to consume as much water throughout the day as they like, when you are managing your congestive heart failure it will be important for you to keep your fluid intake within very strict guidelines. Excess fluid makes it even more difficult for your heart to pump appropriately, and can place undue strain on the muscle.

Reduce Sodium
Your physician will emphasize how important it is for you to keep the sodium in your diet to a minimum. Sodium causes your body to retain fluids, worsening the stress that is already on your heart. Carefully read the ingredients and nutritional information of everything that you eat, and get out of the habit of flavoring your food with salt.

Consider Your Food
It may seem as that will be easy to keep track of all of the fluid that you consume because you can measure what you drink, but it is simply not that easy. You must remember that there fluids in virtually all foods, and some contain a considerable amount. Avoid foods such as soup, juicy fruits and gelatin that contain high levels of fluid.

Go Fresh
You will generally find much more sodium in prepackaged, preprepared foods. Preparing your own foods allows you to control the ingredients so you are able to create the healthiest meals and snacks possible and ensure you are managing your congestive heart failure effectively.

Source: http://www.reducehospitalreadmissionrates.com

Healthy Sleep Tips for Seniors

This article will discuss strategies to help you feel more rested and overcome age-related sleep problem so you can get a good night’s rest.   How much sleep do I need?   While the amount of sleep required for feeling successful will vary from person to person, most healthy adults require between 7 – 9 hours of sleep. A recent study by the National Institutes of Health suggests that healthy older people may require about 1.5 hours less sleep than younger adults, or on average of 7.5 hours per night.  Although the quantity of sleep is important, it is more important to focus on how you feel following a night’s sleep. The quality of your sleep is just as important as quantity. Because older adults tend to wake up more often during the night, you might have to spend longer in bed to get the hours of sleep   

Tips to Improve your Sleep   

• Daylight helps set sleep patterns, so try to be outdoors while it’s light out for at least 30 minutes 
• Exercise regularly, but more than four hours before bedtime
• Avoid napping, or if you have to, keep naps short—less than an hour—and go without napping after 3 p.m.
• Minimize your caffeine input (like coffee, teas, chocolate, and soda), which can take up to eight hours to wear off. Also, remember that tobacco is a stimulant!
• Review medications with a doctor to see if you are taking any stimulants
• Avoid alcohol, large meals, foods that induce heartburn, and drinking much fluid for several hours before bedtime
• Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer
• Start a bedtime ritual where you can relax before bed with a hot bath, deep breathing or another relaxation technique or reading or listening to music
• Don’t get involved in any kind of anxiety provoking activities or thoughts before bed
• Condition yourself to associate your bed with sleep. To do this you must use your bed for sleep only – no reading or watching TV in bed. If you find yourself lying in bed for more than 30 minutes and can’t fall asleep, get up, move to another room of the house and do something relaxing

  Give yourself time to condition your body to a new routine. Practice these tips regularly and consistently. If your sleep problems persist after trying these tips consistently and regularly, it may be a good idea to get a medical check-up with your physician. Let them know what is happening in your life. Your sleep problems can be organic in nature as well as have psychological contributors. In fact, many cases of sleep problems can be traced to underlying emotional stress. Anxiety and Depression can cause insomnia and are common conditions for adults over the age of 50. If you feel that you could benefit from therapy or medication please talk to your doctor about his or her recommendations. You don’t have to suffer alone and help is available.

See more at: http://livhomeblog.com

This article will discuss strategies to help you feel more rested and overcome age-related sleep problem so you can get a good night’s rest.   How much sleep do I need?   While the amount of sleep required for feeling successful will vary from person to person, most healthy adults require between 7 – 9 hours of sleep. A recent study by the National Institutes of Health suggests that healthy older people may require about 1.5 hours less sleep than younger adults, or on average of 7.5 hours per night.  Although the quantity of sleep is important, it is more important to focus on how you feel following a night’s sleep. The quality of your sleep is just as important as quantity. Because older adults tend to wake up more often during the night, you might have to spend longer in bed to get the hours of sleep   Tips to Improve your Sleep  

• Daylight helps set sleep patterns, so try to be outdoors while it’s light out for at least 30 minutes
• Exercise regularly, but more than four hours before bedtime
• Avoid napping, or if you have to, keep naps short—less than an hour—and go without napping after 3 p.m.
• Minimize your caffeine input (like coffee, teas, chocolate, and soda), which can take up to eight hours to wear off. Also, remember that tobacco is a stimulant!
• Review medications with a doctor to see if you are taking any stimulants
• Avoid alcohol, large meals, foods that induce heartburn, and drinking much fluid for several hours before bedtime
• Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer
• Start a bedtime ritual where you can relax before bed with a hot bath, deep breathing or another relaxation technique or reading or listening to music
• Don’t get involved in any kind of anxiety provoking activities or thoughts before bed
• Condition yourself to associate your bed with sleep. To do this you must use your bed for sleep only – no reading or watching TV in bed. If you find yourself lying in bed for more than 30 minutes and can’t fall asleep, get up, move to another room of the house and do something relaxing

  Give yourself time to condition your body to a new routine. Practice these tips regularly and consistently. If your sleep problems persist after trying these tips consistently and regularly, it may be a good idea to get a medical check-up with your physician. Let them know what is happening in your life. Your sleep problems can be organic in nature as well as have psychological contributors. In fact, many cases of sleep problems can be traced to underlying emotional stress. Anxiety and Depression can cause insomnia and are common conditions for adults over the age of 50. If you feel that you could benefit from therapy or medication please talk to your doctor about his or her recommendations. You don’t have to suffer alone and help is available. - See more at: http://livhomeblog.com/healthy-sleep-tips-for-seniors-from-dr-perper/#sthash.SuQF4gVp.dpuf

Nutrition Tips for Seniors and The Elderly

The Key to a Better Diet

The key to better diet & nutrition begins in your supermarket. If you don’t bring cookies, ice cream and chips into the house, you are less likely to eat them. Conversely, if you do bring fruits, vegetables, nuts, frozen yogurt into the house, you will begin to eat healthier!   Spend more time in the produce aisles.

    * Did you know soups and frozen foods are packed with salt?
    * Did you know that the body doesn’t really process many sugars so they land on your hips or backside?
    * Did you know that salts and sugars can cause fluid buildup in your body and internal inflammation? (both are bad for your heart)

Add Plenty of Super Foods to your Diet

Add color to your plate and feel better. Dark fruits and vegetables are considered SUPER foods.

    * Try dark greens like Kale or Romaine lettuce instead of iceberg.
    * Red peppers, cherries, blueberries and strawberries can also make a positive difference.
    * Broccoli turns on the gene that kills breast and prostate cancer cells!
    * Drink lot of waters or flavored water (without salt) especially in the summertime, in Florida!
    * Oatmeal and grains/nuts (almonds, pecans, walnuts) are important to keep your system moving, in an out of the bathroom.
    * Omega 3 fish oils are great cancer fighters.
    * Get in the habit of cutting up vegetables and grabbing them as snacks. Keep some fruits out so you see them.
    * For Bone health eat foods with calcium or take calcium with Vitamin D, magnesium and Omega 3 oil.
    * Use honey instead of sugar where possible, fat free yogurt instead of ice cream, non-fat milk instead of whole.
    * Cinnamon is a great way to add flavor to snacks!

What we eat can either be helpful or harmful, it is our choice to eat healthier!

Source: http://www.bocahomecareservices.com

Health Tips on Walking for Seniors

Walking regularly is a favorite exercise for seniors and best news is that it offers is one of the most effective forms of activity that delivers substantial health benefits and improves heart health.

Walking is easy to start and continue, and has the lowest dropout rate of any physical activity. By joining a walking club, senior participants can connect with others who share their goals, lifestyles, schedules and hobbies – and do it for free.

Walking is one way to attain better health, and for seniors it’s a lower impact activity that can be done virtually anywhere. However, when beginning an exercise program later in life, do so with caution to prevent accidents, health problems and other occurrences. Any senior looking to get active should give walking a try, and for those who care for seniors; it’s an activity that can easily be done together for the motivation and companionship.

1. Choose the right shoes – a store that specializes in providing running shoes, or an orthopedic shoe store can make sure that seniors get the right shoes to provide support and comfort

2. Stretch and warm up – never just jump straight into a workout, warming up and stretching is essential and so is cooling down after a workout

3. Be aware of warning signs – seniors need to pay attention to the signs that their body provides them. Any pain, circulatory issues or other physical changes could indicate that they’re pushing themselves too hard and may require a doctor’s attention

4. Think about the weather – with the varying hot and humid climates in Texas, particularly in Houston, seniors need to be aware of changing weather conditions. Cold weather can create numbness in the feet and limbs; hot weather might lead to an increase of physical exertion, and of course inclement weather can pose risks

5. Talk to a doctor – before beginning an exercise program all seniors need to talk to their doctors. A professional can provide insight into safe exercise programs for any seniors specific health issues, such as those with diabetes

Source: http://home-care-southeast-houston.carebuzz.com

Best Health Tips For The Elderly

Having examined with my vocabulary seniors is described as old or aging. It places no limitations so to provide advice becomes extremely hard because of the deficiency of a accurate meaning. Medical and other medical conditions also usually expand the difference when evaluating age and assistance that the person might need.
 
I know many individuals who at 60 plus years would not consider themselves – seniors and would see themselves as still having a long life-time to settle. These individuals are effective, engaged with information or team matters and do not seem to fit the mold.


It’s true then that we are as old as we feel and any pursuit for a fits-all remedy is rather useless. All we can perhaps provide is a number of recommendations that may be useful and for individuals to choose any one or more that may be of present interest.

One thing that is continuous is the attention that must be compensated to their frequent healthy consumption. The diet must contain fruits and vegetables and veggies, carbohydrate food and especially calcium mineral. There is no need to look at any limitations but to be healthy and average, especially with respect to red foods.

Smoking, never a harbinger of great wellness, becomes even more of a risk in old age, that can result in flow problems in the lower arms and legs. It’s never too delayed to stop. Similarly alcohol consumption should be taken in control.

Stay effective. Participation with close relatives and team issues provides access to psychological activation which is the attacker of perceptive destruction. This is seen as an area of huge development, being described as diabetic issues 3 that will include improving figures and improving health care costs.
Get frequent wellness checkups. Not only will this make you aware of your present strength but will also figure out any changes that may happen offering beginning alerts of signs that may allow beginning analysis and treatment.

Maintain actions such as farming which provide route and require preparing and performance.
These could be recommendations for any age team. Options that can be made to advertise wellness developments through making appropriate choices but training delivers one back to the wide difference in personal ability.

Therefore, seek advice from with your physician about what workouts can be done. Always set a heating up interval and although the suggested everyday interval may be Half an hour it is perhaps suggested to restrict this to three classes of ten moments with places in between.

Walking is the most popular choice and suits well within the half hour recommendations. Another great exercise is diving which extends the joint parts and enhances energy. Also, the water workouts using the natural lightness of the water can also be very effective especially in regards to individuals with limited activity.

Source: http://www.oakshealth.com

10 tips for active seniors

Regular exercise can keep you fit and help you stay independent as you age. Other benefits may include faster recovery from illness, reduced risk of chronic disease and better management of existing medical problems such as osteoarthritis.

Here are some tips for staying active in your senior years.

1. Choose activities you find interesting and manageable. You are more likely to stick to an exercise routine if it’s fun.
   
2. Check with your doctor before you start a new exercise routine. Some activities may not be appropriate if you have been sedentary for a long time or suffer from obesity or a chronic illness.
   
3. Start slowly and aim for small improvements. Be guided by your doctor about how long and how frequently to exercise. Keep track of your progress in a training diary for added motivation.
   
4. Make exercise a social event. Invite friends along or sign up for a class so you can meet new people while getting fit.
   
5. Improve your flexibility. Suggestions include yoga, stretching exercises, lawn bowls or dancing.
   
6. Build muscle tissue with strength training. For example, you could lift weights or perform a modified form of calisthenics.
   
7. Look after your bones. Weight-bearing exercise can reduce your risk of bone loss and osteoporosis as you age.
   
8. Improve your heart and lung fitness. Opt for moderate intensity exercise for maximum benefit. As a general rule, aim for activity that means you breathe hard but are not left feeling breathless.
   
9. Reduce your risk of falls. Include some balance and coordination exercises in your weekly exercise routine. Good options include tai chi, balancing on one leg and heel to toe stands.
   
10. Build exercise into your daily routine. Walk to the shops or bus, spend more time in the garden or offer to walk a neighbor's dog.

Note: Always stop and seek medical advice if you experience chest pain, extreme breathlessness or dizziness.

 

Source: http://www.betterhealth.vic.gov.au

Health Tip: Seniors on the Move

Seniors who walk for exercise need to take these precautions:

• Warm up and cool down. Stretching improves circulation and decreases build-up of lactic acid -- the chemical byproduct that causes muscles to ache. 
• Choose proper foot gear. Buying shoes is virtually the only necessary expense for walking, so don't cut corners on your shoe budget.
• Pay attention to your feet. Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot ailment or circulatory problem.
• Walk on soft ground. With age, the natural shock absorbers ("fat padding") in your feet deteriorate, as does bone density.
• Avoid walking in cold weather. Cold weather can cause numbness, limiting your ability to detect trauma or wounds to the feet.
• If you have diabetes, use extra care. Diabetics are prone to infection from even minor injuries.
• Exercise smart. Knowing your limits and exercising with caution can avoid injuries and frustration.

- See more at: http://www.alegentcreighton.com

eniors who walk for exercise need to take these precautions:

• Warm up and cool down. Stretching improves circulation and decreases build-up of lactic acid -- the chemical byproduct that causes muscles to ache.
• Choose proper foot gear. Buying shoes is virtually the only necessary expense for walking, so don't cut corners on your shoe budget.
• Pay attention to your feet. Changes and/or pain in the feet and ankles are not normal and could indicate a serious foot ailment or circulatory problem.
• Walk on soft ground. With age, the natural shock absorbers ("fat padding") in your feet deteriorate, as does bone density.
• Avoid walking in cold weather. Cold weather can cause numbness, limiting your ability to detect trauma or wounds to the feet.
• If you have diabetes, use extra care. Diabetics are prone to infection from even minor injuries.
• Exercise smart. Knowing your limits and exercising with caution can avoid injuries and frustration.

- See more at: http://www.alegentcreighton.com/body.cfm?id=4794&action=detail&ref=3842981#sthash.evJVIthc.dpuf

It's never too late to improve your health

As we age, we all become a little older and wiser. So, why not put some of that wisdom into making healthier decisions? Healthy eating and regular exercise will give you energy and help you lower your chances for developing diseases such as diabetes and heart disease.

The Weight-control Information Network (WIN), a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) of the National Institutes of Health, offers the following tips for older adults:

Healthy Eating

* Don't skip meals. Skipping meals may slow down your metabolism or lead you to eat larger amounts of high-fat foods later in the day. To keep yourself on track, eat with a friend or someone whose company you enjoy.

* Eat just enough for you. Do not eat more food than your body will need. Make sure you are consuming enough vitamin D and vitamin B-12, as many seniors have trouble getting enough of these nutrients. Limit high fat and high salt foods. Try to get enough fiber into your diet.

* Prepare meals in advance. Cook ahead, and then freeze meals so that you have easy meals on hand for when you don't feel like cooking.

Physical Activity
 
* Start with 10 minutes of slower activity, and build up to 30 minutes of more brisk activity.

* Try different types of exercise. Different types of activity benefit your body in different ways. For example, aerobic activity may help you maintain weight and increase your energy, while strength training keeps your muscles and bones strong.

* Be active with family and friends. Having a buddy can help you stay active.

Source: http://www.local10.com

5 Tips for Better Health Care for Seniors

by Jeanne Faulkner

Here are five things seniors can do to protect their health and prepare for a long, healthy retirement. 

1. It’s never too late to get healthy
It’s easier to prevent an illness or injury than to recover from it. Protect your health by eating right, exercising regularly, controlling stress, limiting alcohol intake and not smoking. Experts agree: No matter what age you are when you start exercising and quit bad habits, your health will improve significantly. The National Institute of Health provides resources and guidelines for senior fitness and smoking cessation. And be sure to check out our Healthy Living Programs–there’s one for senior health and for quitting smoking, too.

2. Establish care with a primary care physician before you turn 65
Look for an internal medicine or family practice physicians with a geriatric specialty. Many doctors won’t take new patients with Medicare insurance. If you’re already an established patient before Medicare kicks in, you have a better chance of remaining in their care.

When looking for a new provider, use our Provider Search tool, visit the Medicare site, ask for referrals from friends, and call state medical associations and local hospitals.

3. Start early and prepare for long-term 
While that’s an unrealistic goal for many, long-term care insurance, especially if purchased during your early 50′s, might be a good investment.
Long-term care insurance helps pay for these services. A policy also ensures you can make your own choices about what long-term care services you receive and where you receive them.” What’s covered? Policies vary, but you can expect:

• Help in your home with daily activities like bathing, dressing, eating and cleaning
• Community programs, such as adult day care
• Assisted living services–e.g., meals, health monitoring, and help with daily activities–provided in a special residential setting other than your own home
• Visiting nurses
• Care in a nursing home

4. Support government policies that support seniors
Encourage government representatives to support legislation that improves senior healthcare. 

5. Negotiate for services
If your doctor no longer accepts Medicare, it may be possible to find a price for services that you’ll both be happy with. Some doctors may be willing to tailor prices to what patients can afford, especially for a patient of long standing who doesn’t require insurance claims.

It’ll take time to work out all the details on how to care for our aging population. But a proactive approach can help you prepare for your golden years. And remember, seniors with immediate medical needs can find care at urgent care facilities and emergency rooms–most accept Medicare.

Source: http://fox13now.com

Sleeping Tips for Seniors

If you’re having trouble getting a good night’s rest, you might try the following strategies:

1. Maintain a regular sleep schedule.
Most of us know that we need 7-9 hours of uninterrupted daily sleep for good health. But it also matters when you sleep. If you are maintaining a varied work schedule and trying to sleep at different times of the day, you are hindering your body’s natural Circadian rhythm. Make sure you schedule a regular time to get your rest.

2. Lose weight.
Obesity is the primary cause of sleep apnea (which occurs when a person briefly stops breathing while asleep). Sleep apnea sufferers may wake or partially wake many times during the night, interrupting the brain’s normal sleep functions. It has also been definitively linked to increased risks of high blood pressure, heart disease and stroke, as well as chronic fatigue.

3. If you smoke, stop now.
Nicotine is a stimulant; using it can keep you awake. Additionally, smoking causes long-term lung damage, which can contribute to sleep apnea.

4. Drink more water and fewer caffeinated or sugary drinks.
Ingesting caffeine and sugar both raise your blood glucose level, which makes you jittery and anxious.  Water has the opposite effect.

5. Regulate the temperature.
The ideal sleeping temperature is between 65 and 75 degrees Fahrenheit. Keeping your bedroom temperature in this range induces the production of melatonin, a neurotransmitter that causes you to relax.

6. Review your medications.
If you are taking one or more medications, make sure you have a primary care doctor who can watch for potentially negative drug interactions. Some medication reactions can make you anxious and keep you from getting a good night’s rest.

Source: http://blog.episcopalretirement.com

10 Important Health Tips for Seniors

Staying healthy as you age can seem daunting, but keep these guidelines in mind and reap the benefits.

We all know that age is just a number, but it helps to think ahead about the coming changes in your body and mind.

Stay fit. Exercising regularly keeps muscles active and reduces your chance of an accident. If you do have an injury from a fall, recovery will be easier.

Communicate with your physician. Visit your doctor, dentist and eye doctor regularly. Stay up-to-date on vaccinations and invest in preventative care to any budding illness before it develops further.

Stick to a healthy weight. Keeping off the pounds prevents a host of conditions and diseases, from diabetes to heart disease. Eat nutrient-rich foods to promote longevity and strength.

Prevent falling. According to the Centers for Disease Control, falling increases after 65 years of age. If you have stairs, consider padding a rug at the base and fix wobbly steps or handrails immediately.

Don’t smoke. Nicotine makes you more vulnerable to illness and osteoporosis, among many other fatal diseases.

Follow medication instructions. Keep a list of medications you are currently taking and dispose of those you aren’t to prevent making mistakes. Always follow the physician’s instructions and communicate with them about side effects.

Focus on the bathroom. Bathrooms are notorious for slips, falls and accidents. Cover surfaces with grip flooring, provide grab bars and consider a gadget to prevent soap from dropping, so you don’t have to bend down to pick it up again.

Accessorize. Lots of gadgets can make your life safer, from shower chairs to electronic systems that call an ambulance if you’re hurt. Don’t forget basics like smoke detectors and non-skid rugs.

Laughter really is the best medicine. Depression affects many seniors emotionally and physically. Explore positive ways to embrace aging and check out support groups that may help.

Friends have benefits. It’s easier to face the world with a friend at your side. Foster friendships to see you through hard times.

Source: http://blog.centralfloridaregional.com

Sleep is essential to good health and also the prevention of chronic diseases. Senior adults need 7-9 hours of sleep nightly for adequate rest. Learn more about why sleep is important and how to maintain healthy sleep habits.
Insufficient sleep is linked to the following chronic diseases:

• Type 2 diabetes
• Cardiovascular disease—hypertension, stroke, coronary heart disease and cardiac arrhythmias
• Obesity
• Depression

Healthy Sleep Habits
1)   Go to bed at the same time each night.
2)   Make sure your bedroom is a quiet, dark and relaxing environment.
3)   Make sure your bedroom temperature is comfortable—not too hot or too cold.

Use a knee support to relieve stiffness and pain in knees, hips and back for a more comfortable night's rest

4)   Make sure your bed is comfortable and used only for sleeping—not reading, watching TV, or listening to music.
5)   Remove all TVs, computers and other “gadgets” from the bedroom.
6)   Physical activity may help promote sleep, but not within a few hours of bedtime.
7)   Avoid large meals before bedtime.
Consult a physician if your sleep problems persist.  But, prior to visiting your physician, keep a diary of your sleep habits for ten days and discuss this with your physician at your visit.
Your sleep diary should include when you do the following activities:

Reduce neck pain and improve quality of sleep with the Mediflow waterbase pillow

• Go to bed
• Fall asleep
• Wake up
• Get out of bed
• Take naps (times and length)
• Exercise
• Consume alcohol
• Consume caffeinated beverages

To improve comfort and help you get a better night’s rest, HomeHealthMedical carries a nice selection of sleep aids, including therapeutic neck pillows, contoured foam bed wedges, orthopedic knee cushions and a specially-designed CPAP mask pillow.
- See more at: http://blog.homehealthmedical.com/2012/01/sleep-tips-for-senior-health/#sthash.vGe9bsmt.dpuf

10 Ways to Improve Senior Health

Here are my top ten health tips for seniors. 

1. Drink water or tea to stay hydrated, even when not thirsty. Thirst cues are weaker in older people.

2. Incorporate antioxidant-rich foods such as red beans, berries, prunes and apples into the diet to fight against diseases and cancer.

3. Foods high in omega-3 fatty acids can improve memory and boost mood. Try adding foods like wild salmon, mackerel, sardines, anchovies, seaweeds, and walnuts to meals.

4. Eat plenty of colorful fruits and vegetables to provide your body with the vitamins and minerals that are important for health. Plant foods are also a great source of dietary fiber which helps to prevent constipation-a common problem among older adults. Those with oral difficulties may puree or juice plant foods to reap their nutritional benefits.

5. Since older adults lose their taste buds, they tend to over flavor their dishes. It’s a good idea to substitute high sodium flavor enhancers like salt, soy sauce, oyster sauce and chicken powder with alternatives like herbs, spices, garlic, ginger, onions, shallots, citrus juices, wine, flavored vinegars or even low sodium miso paste.

6. Not all cooking oils are created equal. Choose extra virgin olive oil (salads/bread/not for cooking), light olive oil, or canola oil. Use sparingly.

7. Limit processed foods such as crackers, cookies, chips, etc. which are usually high in sugar, fat, salt and other food additives.

8. Choose healthy protein rich foods which include soy and soy products (tofu, edamame, etc.), beans, peas, nuts, eggs, seafood, lean meats and poultry.

9. Choose whole grains such as bread made with 100% whole wheat flour, brown rice, whole wheat noodles over white bread, white rice and enriched noodles or pasta.

10. Increase physical activity. Walk, stretch, or dance.

Senior Care - Don't Ignore Dental Health - It's Important!

Senior Care – Tips for Improving Dental Health
As a person reaches their senior years, taking care of their aging teeth may become a daily challenge. Many older adults experience the loss of their natural teeth simply for the reason that they had lost the ability to take care of them properly. There are factors associated with age that make it increasingly difficult to do all the hygiene steps that are required for good dental health.
 
Age related difficulties in caring for teeth
Some of the main factors that make it hard for a senior to care for their own teeth are:

• Arthritis and other similar conditions cause limited dexterity. This may hinder the aging adult’s ability to clean her own gums and teeth properly with a toothbrush.
• Memory lapses associated with age, mild dementia or even Alzheimer’s disease may cause some people to simply forget about dental care, even if they had always been really good at establishing oral hygiene habits in the past.
• When elderly people lose their natural teeth and are fitted with dentures in old age, sometimes the proper cleaning procedures may be neglected. This could be due to forgetting or just from inexperience.

Oral health for seniors
Your loved one’s senior care service provider can be a big help in assisting your elderly family member to take good care of her teeth and gums, regardless of whether she has her natural teeth or wears dentures. The caregiver can not only give reminders and encouragement to clean teeth after each meal, she can also assist in the oral hygiene.
 
Here are some tips that may be helpful:

• Try using an electric toothbrush. This makes brushing a lot easier for people who have limited dexterity with their hands and fingers. The electric brush is great for removing plaque and also cleans and stimulates the gums.
• For seniors with severe arthritis or finger immobility, try putting something big and easy to grasp on the handle of the electric toothbrush, for example a bicycle handle grip.
• Always use only the recommended cleaners for dentures. Other household cleaners are too harsh and may irritate the mouth of the denture wearer.
• Your loved one’s senior care service provider will be trained in helping with the oral health of someone with Alzheimer’s disease, Parkinson’s disease etc.

It is important to note and report to the elderly adult’s doctor any changes in health, including oral health. Sometimes it could be a side effect of medication or a symptom of an illness, so don’t let oral health go unchecked.

  - See more at: http://www.interimhealthcare.com