Obese Seniors Can Beat The Onset of Depression

Dealing with depression
In addition to taking prescriptions for treating depressions, seniors have a number of other options for getting rid of their symptoms. The most important thing is not to ignore the signs when they become present. One of the first courses of action to take is to seek out help from a health care professional. Talking with another person about feelings of sadness can help to pinpoint any triggers of the disorder.

It's important for those who are struggling with depression to understand that this is a disability that can be treated. When not treated as such, individuals are at risk for letting it take over their lives. Instead, seniors should look for ways to beat the feelings of sadness that may have them cooped up all day.

Those who are able should try participating in physical activity. This can be especially beneficial for an older person whose depression is the result of their weight. Depending on ability, a soothing exercise such as Tai Chi may be the right fit, while others can try more strenuous cardio routines. The best way to get back into the swing of regular exercise is by way of an exercise classes, which also provides the opportunity to meet new people – another way to beat the blues.

Due to pain or discomfort for a medical condition, some seniors struggle with insomnia. This is a common trigger for depressive episodes that can be treated. Those who are overweight are also at a greater risk for having a difficult time falling and staying asleep at night. Many people find it easier to get through a night and wake up refreshed if they keep a regular bedtime routine. This works as a sign to the body that it's time to start winding down for the day. Additionally, avoiding the television and other electronics screens at least an hour before bedtime helps.

Fighting obesity
There are two keys for fighting obesity: diet and exercise. As previously mentioned, a workout routine greatly depends on the person's physical capabilities. When an elderly person decides to exercise, there are things that he or she can do to make it easier on his or her body. By easing into a routine, people are more likely to stick with it. When possible, an enjoyable activity is best. Such as water aerobics for those who enjoy swimming and walking outdoors for the bird lovers.

As seniors work to improve their stamina, it may be frustrating. It's easy to look back on previous capabilities and become frustrated with limited mobility. This is why it's important not to dwell on the past, rather look forward to improvements that are on the horizon. Setting regular goals is a great way to keep motivation high. Some may require the assistance of a trainer to stick to the program and not give up.

Those who have a hard time dedicating part of their days to exercise can trick themselves into getting the job done. For instance, make everyday activities into an opportunity for physical fitness. This can also be the perfect addition to an exercise routine that is already in place. So, take the stairs instead of the elevator, clean up around the house without assistance or use items around the house for weight lifting.

When it comes to eating right, we all know what we should and should not be enjoying throughout the day. Sometimes moderation is key, but those who are struggling with obesity or self control may need to completely eliminate foods that are not healthy from their diets. That means no more ice cream in the freezer!

Source: medicare.com

8 Health Tips to Help Seniors Beat the Heat

Seniors are more prone to heat related stress than younger people and find it difficult to adjust to sudden increases in temperature.

Ramciv Mendez has provided the following eight summer health tips to help seniors beat the heat.

1) Reduce strenuous activities. When the heat rises to high temperatures, seniors should try to avoid the sun by staying indoors in air-conditioned comfort. They should try to reduce strenuous, physical activities because the more they do, the higher the body temperature will rise.

2) Keep hydrated.
Seniors should try to increase their water intake during summer months. Encourage them to have 4-8 glasses a day. They should try to minimise their intake of alcohol and caffeinated drinks.

Eating fresh fruits and vegetables can help hydrate the body as well as keeping the body healthy.

3) Avoid direct sunlight.
Seniors should try to avoid the sun, especially during the hottest part of the day. If it is necessary to go outdoors, cover up and use plenty of sun cream.

4) Wear cool clothing.
To avoid heat-related injuries, seniors should wear cool light coloured clothing. This will help maintain a normal body temperature.

5) Choose shady locations.
If planning an outdoor activity with seniors try to choose covered or shady locations with a cool breeze.

6) Spoil seniors with cool treats.
Treat seniors with a cool water based iceblock to keep them hydrated, refreshed and cool. 

7) Be aware of medications.
Hot weather can accelerate dehydration, especially in people who are taking medications that have side effects of fluid and electrolyte loss. Many medications, particularly antibiotics and diuretics can block the body's natural ability to cope with sun and heat.

You should always check with a pharmacist or doctor to ensure that medications will not cause seniors increased heat-related problems.

8) Keep a look out for early warning signs.
Watch out for heat exhaustion warning signs such as weakness, nausea, heavy sweating, rapid pulse, and/or fainting. Move the affected senior to the nearest cool shady place and provide them with water. Wet a towel or something similar and apply to the forehead and call for medical assistance.

Source: columbiaagedcare

Swim Your Way to Better Health

It's no secret that to keep your body healthy, you need to exercise throughout the week. The problem is, certain issues and conditions can make traditional forms of fitness more of a challenge as you age. Whether you have limited mobility, arthritis, diabetes or another health concern, traditional weight lifting or cardio workouts may no longer be an option.

If this is the case, there's a simple solution: Jump in the pool.

Swimming allows seniors to exercise safely
Swimming is an excellent cardio workout option that takes the stress and pressure of your joints. Because you're buoyed by the water, it's less painful than other forms of physical activity might be on solid ground.

According to the Centers for Disease Control and Prevention, just two-and-a-half hours a week of aerobic activity like swimming can reduce the risk of developing a chronic illness, and it can lead to improved health for people with heart disease or diabetes. Swimmers have a 50 percent less risk of death compared to inactive people. Additionally, people can work out longer in the water than on land without extra effort or worry about joint and muscle pain.

For older adults who are afraid of getting injured while exercising, swimming is a great option. There's a much lower risk of getting hurt while swimming because there's no major equipment needed (except for goggles and maybe a swim cap), and the water is easy on your joints. 

Swimming offers mind and body benefits
In addition to being a perfect option for older adults who want a cardio workout, swimming also helps strengthen muscles. Because there's resistance experienced when propelling through the water, you need to use your muscles to move forward. The stronger your muscles become, the easier it will be to move through the water.

If that wasn't enough, swimming is also great for your mental health and wellness. Exercise itself releases feel good hormones that can improve your mood, make you feel better and reduce your stress levels. Same goes for swimming. The repetitive motions and the sound of the water lapping against the sides of the pool as you glide along can be very soothing. Time in the pool can be a great opportunity to think or meditate, which releases even more tension. It also helps you to become more mindful, focusing on the present moment and not letting your mind wander to the past or future.

Swimming is an activity that can be done all throughout the year. In the summer, enjoy swimming outside under the warming sun. It will give you a chance to get some fresh air and enjoy the outdoors while completing your workout for the day. When the weather turns colder, change to an indoor pool. You'll get the same benefits and just as good of a workout, and the different scenery can save you from getting bored.

Taking the plunge
Once you decide swimming is the right exercise for you, there are a variety of options. The most common stroke is freestyle but there's also sidestroke, breaststroke, backstroke, and when you're feeling really adventurous, butterfly.

If you're just starting out, you'll mostly likely begin with freestyle or breaststroke. If you're new to swimming, you can use a kickboard or noodle for help keep you afloat. These are also helpful if you're not ready to submerge your face underwater.

Begin with a few laps back and forth or even half way and back. As your endurance and stamina improve, you'll be able to swim the length of the pool and additional laps. Try to add another half or whole lap each day or week as you become more comfortable, and eventually you'll be able to achieve an effective, safe and painless cardio workout in the water.

Source: medicare.com

6 Healthy Diet Tips For Seniors

Many senior citizens are looking for healthy diet tips. They want to live not only longer, but fuller lives. This means that they need to learn beneficial habits to become healthier and fitter. Age doesn’t have to hinder them. In fact, age may give them more of a reason to strive towards these new healthier goals. Some goals they should incorporate into their life are:

Healthy Diet Tip #1: Eat a Good Breakfast

Most senior citizens know that a good breakfast is important. In fact, many will tell you that this was the way their own parents started their mornings. A good breakfast gives you not only a good start to the day, it helps to improve your memory and helps you to maintain healthy blood sugar levels (which in turn can help you watch your weight).  An example of a good breakfast is one that contains dairy, fruit, and grains or bran. 

Healthy Diet Tip #2: Eat Small Meals Throughout the Day

Yes, that good breakfast is a good way to start your day. However, you need to incorporate 4 to 6 small meals throughout the day to keep you from being hungry and to keep you from eating a lot of empty calories. 

Healthy Diet Tip #3: Learn the Importance of Omega 3 Fatty Acids

Seniors, as well as most adults, should be concerned with eating healthy to avoid many health conditions such as heart disease and stroke. One good way to prevent these conditions from developing in the first place is by learning what foods contain Omega 3 Fatty Acids and incorporating as many of these as you can into your diet. Some example of these foods is: 

• salmon
• halibut
• sardines
• flaxseed oil
• canola oil
• walnuts

Eating a diet rich with Omega 3 Fatty acids can help you lower your cholesterol level, help prevent Alzheimer’s disease and may help the pain that is associated with arthritis.

Healthy Diet Tip #4: Consume Monounsaturated Fats

Monounsaturated fats are the healthiest type of fats you can eat. They are found in such foods as olive oil, nuts and seeds. Monounsaturated fats are known to help lower one’s cholesterol level and help prevent heart disease.

Healthy Diet Tip #5: Discuss Nutrition Tips with Your Physician

Is there a better person to ask advice on what you should be eating than your physician? Hopefully, she is having routine blood tests taken from you. These tests can indicate whether you have a deficiency in a vitamin or mineral. She can tell you what foods, as well as any vitamins and minerals, are particularly beneficial to you.

Healthy Diet Tip #6: Exercise

Yes, even seniors should exercise, as they are physically able to engage in activity. A regular walk can suffice. Although, it is very beneficial (if one is able) to also add light stretching exercises to the weekly workouts. This also may be something that the senior wishes to discuss with her physician.

It doesn’t matter how old you are; we can all incorporate some new healthy diet tips into our lives.

Source: 3fatchicks.com

5 Healthy Diet Tips for Seniors

By Stacy Hensley

People of all ages are making some changes in their lifestyle in order to be healthier. There are some specific things that seniors can do in order to live a healthier lifestyle. These 5 healthy diet tips for seniors can help you achieve that healthier lifestyle and spend your golden years enjoying life to the fullest.

Healthy Diet Tips for Seniors-Drink Water

Your body needs water to function properly. Staying hydrated helps regulate your body temperature and helps remove waste from your body. Keep a bottle or cup of water handy throughout the day. If you exercise or perform strenuous activities you will need to drink extra water to help to stay hydrated.

Healthy Diet Tips for Seniors-Exercise

Even seniors need to exercise in order to stay healthy. This doesn't mean you need to do tons of push-ups or sit-ups each day. Taking a walk or riding a bike three or four times a week will help keep your body strong and healthy.

Healthy Diet Tips for Seniors-Don't Skip Breakfast

I know, we have all heard that breakfast is the most important meal of the day. Starting your day off with a healthy breakfast will help fuel your body for the start of the day and helps your body maintain healthy blood sugar levels.

Healthy Diet Tips for Seniors-Calcium

Osteoporosis is a common problem among seniors. Dairy products like milk and cheese can help you get the calcium and vitamin D needed to keep your bones strong as you age. If you are lactose intolerant, you can use soy-based products or take a calcium supplement.

Healthy Diet Tips for Seniors-Vitamins and Supplements

Seniors often need to take a supplement in order to get the amount of vitamins that their body needs. Mutli-vitamins are a great way to get the vitamins you need without having to take a lot of different pills and supplements each day. Some of the vitamins that seniors need are Vitamin A, C, D, E, and calcium.

Incorporating some of these tips into your daily routine can help you maintain a healthier lifestyle. Our senior years should be spent having fun with our family and friends. These healthy diet tips for seniors can help keep your body strong and healthy.

Sources: yahoo Voices

How to Keep your Legs Healthy

Maintaining wellness as a senior require awareness of all the parts of your body, from your brain down to your toes. Many people, as they get older, experience trouble with their legs. They may find that their limbs are weaker, shakier and less steady than in their younger years. Swelling and varicose veins are also common. Those who suffer from diabetes, especially, sometimes feel tingling or numbness in their lower extremities. Knowing the source of these problems is the first step in improving leg health. If you're experiencing issues with your lower limbs, it's essential to see a doctor to make sure there aren't other underlying disorders causing your condition.

Often the reason for poor leg health is a lack of circulation and strength. Fortunately, simple life changes can help improve the condition of your limbs and strengthen the lower body. Try these basic, low-intensity exercises to get the blood flowing and tone the muscles in your legs:

Calf raises
To do a calf raise, start out standing on the edge of a platform, such as a step or an aerobics platform. The balls of your feet should be firmly planted on the platform, while your heels should be hanging off the side. Keep your hands on the wall or another object to maintain balance and avoid a spill. Then, raise your heels so that your weight is on your tiptoes. Hold the posture, then relax to your starting position. Repeat 15 to 20 times. You should feel the calf muscles stretching and contracting as you do these raises. If these exercises are too difficult, try them without the platform.

Ankle circles
Ankle circles can be done either standing up or sitting down. For the standing variety, hold onto a sturdy object to keep your balance. Lift your right leg into the air about two inches from the floor and move your foot in a circular motion. It helps to pretend that you're drawing a circle with your big toe. Each rotation counts as one rep, and you should do 15 to 20 reps with each ankle. This movement not only helps boost circulation in the lower extremities, but it also strengthens the calves and gives you more power and control for walking in varying terrains.

Bent-knee hip raises
This exercise requires you to lay down on the floor with your arms laid at your sides. Bend your knees at about a 75-degree angle and lift your feet from the floor about two inches. Then, use your lower abdominals to pull your knees into you, making sure to keep them bent. Bring them in and roll your pelvis backward until your hips are raised off the ground. By this point, your knees should be raised over your chest. Hold the position and squeeze your abs before lowering your knees. Repeat for as many reps as is comfortable for you – this exercise may be difficult for people with hip replacements. If you find it too easy, make it more intensive by wearing ankle weights or keeping your legs straight.

Partial squats
If you've found full squats to be too exhaustive, try a partial squat. Begin in a standing position with your feet slightly wider than shoulder-width apart. Tighten your stomach muscles and keep your spine straight as you squat down as though you are about to sit. Push your hips down and back, lowering them until they're about halfway to your knees. Be sure to keep your knees lined up with your toes and your head upright and looking forward. Hold the posture briefly, then rise back up to the starting position. Repeat 15 to 20 reps. This exercise is particularly beneficial for strengthening your hip flexors and quadriceps, which can help you maintain balance as you walk.

Forward lunges
To do a forward lunge, you'll need to stand with your feet together and your shoulder blades pulled toward your hips. Move your leg as though you're stepping forward, steadily lifting your foot from the floor and extending it in front of you. Lean forward and shift your body weight onto the extended leg. Be careful not to sway or wobble, which can lead to a fall and injury. As you step forward, make sure to keep your neck straight and head situated forward. Focus on the way your hips move downwards toward the floor and lower yourself until you reach a position that provides a stretch but is not straining. Hold the posture before returning to a standing position and repeat 15 to 20 times on each leg.

Forward lunges tone your legs and quadriceps while stabilizing the hips. After a while of regularly incorporating these exercises into your daily routine, you may notice that your legs feel stronger, more flexible and more vibrant.

Source: medicare.com

Eye Health for 60s

A regular eye exam is the best way to protect your eyesight – and an easy precaution to take. Another way to safeguard your vision is through proper eye nutrition. 

Nutrition is a Key Component of Eye Health?

As part of an eye-healthy diet, choose foods rich in antioxidants, like vitamins A and C, such as leafy, green vegetables and fish. Many foods – especially fish – contain essential omega-3 fatty acids that are important to the health of the macula, the part of the eye responsible for central vision.

An inadequate intake of antioxidants, as well as over consumption of alcohol and saturated fats may create free-radical reactions that can harm the macula. High-fat diets can also cause deposits that constrict blood flow in the arteries. The eyes are especially sensitive to this, given the small size of the blood vessels that feed them.

What If Diet Just Isn’t Enough?

Studies indicate that proper nutrition is important to maintaining eye health. As we age, our eyes may not get enough nutrition through diet alone.

That's why Bausch & Lomb developed Ocuvite® Adult 50+ Lutein & Omega-3 Formula. This unique formula provides nutritional support for those at risk for AMD (age-related macular degeneration).   

These soft gels contain 150 mg of Omega 3 and 6 mg of Lutein, along with anti-oxidant vitamins C and E; nutrients important to the health of the macula, the part of the eye responsible for central vision.

Because the body cannot manufacture Lutein or Omega-3 and ordinary multi-vitamins only contain a fraction of these nutrients, Ocuvite Adult 50+ is important to help maintain eye health.*

Does Smoking Affect The Eyes Too?

Smoking exposes your eyes to high levels of oxidative stress. While the connection has not been clearly identified, it’s a fact that smoking increases your risk of developing a variety of conditions that affect eye health. 

Exercise

Exercise is important because it improves blood circulation, which, in turn, improves oxygen levels to the eyes and the removal of toxins.

Wear Sunglasses

Being outdoors on a sunny day feels wonderful – but it can be tough on your eyes. The solution? Wear sunglasses that block harmful ultraviolet (UV) rays. Also, a hat with a brim will reduce the amount of UV radiation slipping around the side of your sunglasses.

At the Computer

After two hours of starting at a computer screen, you can end up with the same kind of repetitive stress in your eye muscles that a keyboard causes in your wrists. Here are a few tips to help reduce the impact of computer eyestrain:

• Keep your computer screen within 20"-24" of your eyes
• Keep the top of your computer screen slightly below eye level
• Minimize the distance between your computer screen and any documents you need to reference while working
• Use drops, such as Bausch + Lomb Advanced Eye Relief Dry Eye Rejuvenation Lubricant Eye Drops, to soothe irritated, dry eyes
• Adjust lighting to minimize glare on the screen
• Take a break every 15 minutes to focus on a distant object
• Blink frequently

Eye Injuries

If your eye is injured, you should always get immediate, professional medical attention. It’s simply the best way to safeguard your vision.  Here are some symptoms that may signal a serious eye injury:

• Obvious pain or vision problems
• Cut or torn eyelid
• One eye that does not move as completely as the other
• One eye that protrudes more than the other
• Abnormal pupil size or shape
• Blood in the white of the eye
• Something imbedded in the eye
• Something under the eyelid that cannot be easily removed

Source: bausch.com