Once freezing temps hit, you are more inclined to stay indoors and pass on events you used to enjoy in the warmer months — it happens to the best of us. Yet this lack of socialization, movement, and engagement in the winter can take its toll on your mood. As an older adult, winter can be an especially difficult season.
You may not have the means to drive or keep up with home maintenance and repairs, and you may start feeling a bit defeated during this time. Trying to combat these things can be overwhelming, but just because you aren’t able to get out as much doesn’t mean there aren’t a number of things you can do to have a more fulfilling winter season. Check out the tips and resources below that can help you to embrace a slower winter lifestyle.
Become a part of something. Whether it is joining a senior center, book club, or volunteering for a cause that matters, being involved helps your mood immensely. You get a healthy dose of regular socialization with others, and when you join a group initiative you are more likely to stick to it as other people are there to help keep you accountable.
Challenge yourself to pick up a new hobby. Hobbies are a great way to keep your mind sharp and fill those long winter hours. The great thing about hobbies is that there are so many out there, you shouldn’t have a hard time finding one that interests you. Top hobbies for seniors are reading, crafting, playing cards and games, and exploring family history.
Move your body. Regularly exercising is another great way to boost your mood through the winter months. Maybe you take a low impact water aerobics class at a local gym, walk around an indoor track, or enroll in a wellness class at your local senior center, all options provide you with the means to exercise indoors while getting much-needed endorphins to improve your attitude.
Ask for help around the house. As mentioned, it can be especially hard to keep up with the maintenance of your home in the winter. When this happens, don’t be afraid to ask for help. A family member or friend was probably always willing, but was just unsure of what you needed help with. Or if this isn’t an option, through the Area Agency on Aging of Western Michigan a number of home chores and repair services are available; from yard cleanup, snow removal, lawn mowing, and minor home maintenance.
Catch a ride. A number of transportation resources are available specifically for older adults and it is great to take advantage of these in winter months when there is inclement weather. In Kent County, RideLink provides seniors 60+ with affordable rides throughout the county. Recently ride-sharing services such as GoGo Grandparent have also become popular, allowing you to use the popular Lyft or Uber apps without a smartphone. No matter which resource you choose, you’ll have a safe, reliable option to get you to your destination despite unpredictable winter weather.
So, what’s your next step? Reach out to the Area Agency on Aging of Western Michigan; it is a knowledge hub for services available to seniors. Oftentimes they will offer information on local senior centers to join, available exercise programming, and a number of home and transportation resources to help you maintain your independence over the more difficult winter months and throughout the year. Visit www.aaawm.org.
Many of you have probably started your holiday shopping already, but it is still not too late to avoid money problems this holiday season. It seems that the shopping season begins earlier and earlier, and this year is no exception. However, you still have time to avoid the pitfall that so many fall into this time of year — overspending. As retail sales continue to rise, you can take steps now to avoid money problems later.
Go ahead and do your part to help our economy grow. Holiday sales can define a retailer’s bottom line for the entire year, and they hire many seasonal employees to handle the increased sales. However, do your part without the worry of becoming a negative economic statistic. First, sit down and think about some important questions. Who are all the people you would like to buy presents for this holiday season? Give yourself some time to write them down.
Second, are there any other significant events that are occurring prior to, during or shortly after the holidays. Many people still have birthdays around the holidays, for example. What about weddings or anniversaries? What about baby showers? Ask all the people in your household to join in on the brainstorming session. It could be a fun family activity to get you in the mood to shop.
Third, decide on an average amount that you would like to spend on each gift and then multiply the amount times the number of gifts you want to buy. For example, if you decide to spend an average of $40 per gift and you have ten holiday presents, one baby shower gift and two birthdays within the next two months, you will need $520 (13 X $40) to buy all of your planned gifts.
Fourth, you may need to make some adjustments. Do you have $520 on-hand? If not, how soon can you save that amount? Do you have room in your monthly spending plan to save for $520? Do you need to decrease the average spent on each gift? Do you even have a spending plan? If not, Michigan State University Extension offers a variety of money management programs throughout the state of Michigan. You can also find help with making a spending plan at mimoneyhealth.org.
Finally, once you have an amount that you can afford, set the money aside either in cash or in your bank account. You may use an envelope to save the cash at home or deposit your savings into a holiday or savings account at a financial institution. Keep track of each gift purchased and if you overspend on one, make adjustments where you can. If you stick to your plan, you will contribute to the economy and not have a pile of debt left over for the New Year. Next year, start earlier and you may be able to do more for the economy and save money in the process.
Senior abuse in the form of financial scams is a huge problem—especially as scammers are changing tactics and taking advantage of fears and uncertainties. In fact, recent reports say anywhere from 3 billion to 30 billion dollars are lost every year as a result of senior financial scams. With these high numbers in mind, it’s important that you do your part to help protect your loved ones.
1. Visit elderly family members regularly
One of the best ways to prevent fraud is to keep in contact with your senior family members. By visiting and talking with them, you can stay up to date on their daily lives and be the first to hear about suspicious new “friends” who might be having an undue influence on their financial decisions.
Seniors who are isolated from their families and don’t have active social lives are often the first targets of scammers, since a senior without a strong support system is more likely to believe a lie and fall victim to fraud.
2. Warn your loved one about common scams
Most scams happen over the phone or online, as scammers can impersonate people of authority. Scammers will either act charming to influence seniors, or act like there is a serious emergency in order to trick them. Here are a few of the most common elderly scams you can warn your loved one about.
Social Security & IRS scams
A common scam involves a perpetrator pretending to be an authority from the Social Security office or the IRS. They will tell a victim that there is a major problem with their account, and if they don’t immediately give out personal information to clear up the problem they could face legal action or arrest.
This scam can scare seniors into giving away their Social Security number or banking information to avoid threats. However, it’s important to explain to seniors that the Social Security office and IRS will never threaten someone over the phone, and often don’t reach out by phone at all—especially when asking for personal information.
Charity scams
Some scammers try and take advantage of kind-hearted seniors by pretending to be from a charity asking for donations. Assure your loved one that if they get a call from a charity and want to contribute, there will be other ways they can donate or volunteer their time than by giving out information over the phone.
Internet & tech support scams
Scammers like to take advantage of the lack of knowledge many seniors have surrounding technology. For example, seniors can receive a phone call or pop-up claiming their computer is infected with a virus, and the problem can’t be resolved until the victim verifies their identity by handing over a Social Security number or other piece of information.
Remind your loved one that they should never give out personal information to an unverified source, especially if the other person is making the situation seem suspiciously urgent.
Lottery & fake prize scams
Another set of scams are lottery and prize scams. These will try to convince seniors to hand over a small amount of money for “taxes and fees” with the promise that a larger amount of winnings and prizes will be given to the victim after the first transaction clears. Tell your loved one that if something seems too good to be true, it probably is.
Grandparent scams
These scams involve a perpetrator pretending to be a family member who is in an emergency and needs quick money. Often they say that they need money immediately to cover rent and expenses, lawyer fees, bail, or medical bills. They will request that the victim keep this transaction a secret from the rest of the family out of shame or embarrassment.
To protect your loved one, tell them to ensure they are speaking to someone they know and can verify that the situation is legitimate. If they aren’t certain, have them hang up and call a trusted family member.
3. Always advise caution with finances
While you don’t want to frighten your loved one into never making a transaction again, it’s important they are aware of the dangers of financial scams and that they can be a target. Come up with a plan together, and include things like:
Blocking solicitation calls with the help of an app or phone provider
Having your loved one call you before agreeing to anything suspicious
Talking to their bank to see what measures can be taken to limit the damage of a scam
Creating a separate bank account that houses a majority of their savings that isn’t connected to a card or their primary checking account
Setting a spending limit on debit cards
Remember:
While seniors can be targeted by strangers, most elder financial abuse comes from other family members, so keep an eye on anyone who becomes too invested in your loved one’s financial situation. If you or your loved one believes they have been targeted by a scammer, report it to the police immediately or call the number below to talk through the options for reporting fraud.
While it’s true that supplies of some species, particularly Fraser fir, will be tighter than in past years, consumers that want a real tree will be able to find one. Michigan farms and tree lots offer an array of great Christmas tree choices. Whether you look for a pre-cut tree at a local tree lot or bundle up the family for the choose-and-cut experience, you will find a wide variety of tree types that offer something for everyone.
Scots pine. Photo credit: Bert Cregg and Jill O’Donnell, MSU
How do I find a real tree?
As with most things, shopping early will ensure the best selection. If your holiday tradition is to put the tree up closer to Christmas day, you can store your tree with its cut end in water in your garage or other protected, unheated space until you are ready to move it into the house. (See “3 easy steps to make your real Christmas tree last this holiday season.”) Consumers will also have an easier time finding a real tree if they are willing to expand the menu of trees they choose from. Michigan Christmas tree growers produce a diverse range of Christmas tree types, and this might be the year to consider something different for your holiday tradition.
To help you pick the perfect tree, Michigan State University Extension has developed a description of the main types of trees grown in Michigan:
These Christmas tree species can be found at nearly every choose-and-cut farm or tree lot.
Fraser fir
Fraser fir continues to increase in popularity for good reason. Fraser fir has blue-green needles with silvery undersides. The branches are stiff and hold up well to ornaments. The trees have a pleasant scent and needle retention is excellent. For more pictures and information on this species, see MSU‘s Fraser fir Youtube video. (Photo credit: Bert Cregg and Jill O’Donnell, MSU.)
Scots pine
Scots pine is the tree species that has long defined the Michigan Christmas tree and is still a favorite for traditionalists. Scots pines are dense trees with dark-green needles. Stiff branches hold up well to ornaments and needle retention is excellent. Scots pine is also an economical choice. For more pictures and information on this species, see MSU‘s Scots pine YouTube video.
Douglas fir
Douglas fir is a dense tree with soft, light green needles. You’ll need to stick with lighter-weight ornaments since the branches are not as stiff as some other species. Another good choice for budget-conscious consumers. For more pictures and information on this species, see MSU‘s Douglas fir YouTube video.
Blue spruce. Photo credit: Bert Cregg and Jill O’Donnell, MSU
Blue spruce
Blue spruce remains a popular Christmas tree because of its bright blue color. Branches are stiff and hold ornaments well. Blue spruce needles are quite sharp, so be sure to wear gloves and long-sleeves when handling. While the needles may make the tree hard to handle, some people choose blue spruce to keep pets away from the tree. For more pictures and information on this species, see MSU‘s blue spruce YouTube video.
Black hills spruce
Black hills spruce have needles that are shorter and softer than Colorado blue spruce. Black hills spruce have excellent color and have a very traditional Christmas tree appearance. Branches are stiff and hold up well to ornaments.
White pine
White pine is one of two Michigan native conifers commonly used for Christmas trees, along with balsam fir. This is a dense tree with soft, green needles. This tree will require light-weight ornaments. For consumers that have a high ceiling and want a larger tree, white pine can be an economical choice. For more pictures and information on this species, see MSU‘s white pine YouTube video.
Balsam fir
Balsam fir has long been a preferred species for many consumers because of its strong Christmas tree scent. It has dark green needles and excellent form.
Concolorfir
Concolor fir have longer needles that may be as blue as a blue spruce. The big draw for this species, however, is the strong, citrus-like scent of its needles. For more pictures and information on this species, see MSU‘s concolor fir YouTube video.
Korean fir is native to Asia, as noted by the name, but grows well in our climate and soil. It has dark green needles with striking silvery undersides. The form and unique texture add to this species’ appeal. For more pictures and information on this species, see MSU‘s Korean fir Youtube video.
Canaan fir
Canaan fir does combine many of the characteristics of balsam fir with better needle retention of Fraser fir. It is sometimes described as a hybrid between balsam fir and Fraser fir, but is actually a specific seed source from balsam fir from the Canaan Valley of West Virginia. For more pictures and information on this species, see MSU‘s Canaan fir Youtube video.
Want to find a Christmas tree farm near you? Visit the Michigan Christmas Tree Association website to see choose and cut farms, retail lots, and wholesale farms in your area!
More information on selecting and caring for your Christmas tree from MSU Extension
Researchers say even a few extra minutes off the sofa each day can add years to your life span.
“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows—whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” said study lead author Keith Diaz.
He’s assistant professor of behavioral medicine at Columbia University in New York City.
The new study involved nearly 8,000 American adults, aged 45 and older. Each wore physical activity monitors for at least four days as part of research conducted between 2009 and 2013. The investigators then tracked deaths among the participants until 2017.
The results: People who replaced just 30 minutes of sitting per day with low-intensity physical activity lowered their risk of an early death by 17 percent, according to the recent study published online in the American Journal of Epidemiology.
More intense exercise reaped even bigger rewards, the researchers said.
For example, swapping a half-hour per day of sitting for moderate-to-vigorous exercise cut the risk of early death by 35 percent.
And even just a minute or two of added physical activity was beneficial, the findings showed.
“Physical activity of any intensity provides health benefits,” Diaz said in a university news release.
His team pointed to a recent study that found that one in every four U.S. adults sit for eight-plus hours per day.
Two experts in heart health believe that level of inactivity can be a killer.
“Exercise, at any risk level for cardiovascular disease, is shown to improve not only how long one lives, but also lowers the risk of heart attacks and strokes,” said Dr. Satjit Bhusri, a cardiologist at Lenox Hill Hospital in New York City.
And heart specialist Dr. Guy Mintz said there are many ways Americans can change their slothful ways. He directs cardiovascular health at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, N.Y.
The American Heart Association currently recommends “moderate aerobic activity for 150 minutes per week or vigorous aerobic activity for 75 minutes per week,” Mintz said.
“Some American companies, like Google, are taking note of the importance of exercise and the deleterious consequences of a sedentary existence, including increases in obesity, diabetes and heart disease,” Mintz added. “Employees are encouraged to get up from their desks and exercise—whether that is in the form of stretching, ping pong, walking, jumping jacks, treadmill or stationary bicycle.”
He believes other companies could follow that example.
“Employers with tight work schedules should carve out mandatory time daily for their staff to exercise and make it fun,” Mintz said. “Both the employer and employee benefit. Companies also win with higher productivity, less sick days, lower health costs and improved morale.”
For his part, Diaz said future research will “look at the risk of specific cardiovascular outcomes, such as heart attack, heart failure and cardiovascular-related deaths, associated with physical activity versus sedentary behavior.”
As the weather starts to cool down, it’s time to start looking for ways to keep warm. While cozy blankets and cranking up the heat can help, so will having hot food. At the same time, it’s important to keep your health in mind and remember that as you age it’s not as easy as it once was to whip up complicated meals.
Having recipes in hand that are hot, healthy, and easy to prepare can make a big difference when it comes to planning out your meals and shopping trips. Take a look at these fifteen different dishes from Good Housekeeping and Delish that meet all these criteria—and taste amazing as well!
Courtesy Vista Springs Assisted Living
Satisfying chicken dishes
1. Light Chicken Parmesan⼁Cook Time: 25 minutes
This light take on a classic Italian dish can be prepared in under a half hour and will meet your cravings without packing on calories the same way a heavier, traditional Chicken Parmesan would.
Casseroles are a great way to make a delicious meal without having to spend a long time in front of the stove—just combine the ingredients and bake! This dish features healthy grains like wild rice and great vegetables like brussels sprouts and sweet potatoes.
4. Apple Cider Glazed Chicken⼁Cook Time: 35 minutes
What better way to celebrate fall than with a recipe featuring everyone’s favorite autumn drink, apple cider! This sweeter take on chicken will help you get into the fall spirit while ensuring you keep eating healthy at the same time.
Nothing else can warm you up and satisfy your taste buds the way good soup will! This pumpkin soup is simple, but the sage and mushroom garnish will make you feel like a professional chef.
This flavorful soup combines black beans, red onion, and jalapeño to make a deliciously spicy dish that will make you forget about the chilly weather, all while taking only a half hour to make.
Cauliflower is a great versatile food that can hold a lot of flavor. This simple soup only uses a few ingredients, but the outcome is so hearty and healthy that you wouldn’t believe it was so easy to put together.
9. Butternut Squash & White Bean Soup⼁Cook Time: 45 minutes
If you love butternut squash soup but want to add a little more, then try this variation. With white beans and chickpeas, this take on the original adds some extra heartiness and flavor.
Don’t let the long cook time scare you away! This meal only requires about 20 minutes of prep, and the rest takes care of itself in a slow-cooker. Start it in the morning and have a delicious meal ready for dinner!
Cut back on carbs normally found in pasta with this spaghetti squash substitution. Spaghetti squash is easy to prepare and can help you get your favorite flavors in a healthier way.
Another recipe featuring spaghetti squash, this cheesy dish has all the makings of a great pizza without the empty calories. Warm and tasty, this meal will fill you up in the same amount of time it would take to get delivery.
This cauliflower and broccoli dish is a great way to get the recommended helping of vegetables while making a recipe for the cold weather in only 20 minutes.
Being able to make simple, healthy meals that taste great is a useful skill, especially as you continue to age. Cooking shouldn’t be an all-day task, and it’s important to find foods that aren’t just delicious, but provide additional benefits for you and your health as well. Try these dishes out and stay warm and healthy all year long!
Quitting smoking can be challenging, but you can find support for your quit journey where and when you need it, to raise your chances of quitting for good.
“I’m sick of this addiction.” Clay A. left that comment on the CDC Tobacco Free Facebook page. “I quit for a year and four months and came back,” he went on to say. “Quitting is not easy.”
CDC’s Office on Smoking and Health (OSH) knows that it may take a number of tries before you’re able to quit for good, but we also know that it can be done. In fact, so many people have quit that there are now more former smokers than current smokers in the United States. Quitting can be challenging, but you can find support for your quit journey where and when you need it, to raise your chances of quitting for good. This year, make a New Year’s resolution to quit smoking for good.
“At this time of year, we know that many smokers make a resolution to quit and start off on a healthier course,” says Corinne Graffunder, DrPH, MPH, director of OSH. “If now is your time to quit tobacco, there are many tools available to help you find and follow a quit strategy that works for you.”
Whether you’ve never tried to quit or have tried many times, a new year means another chance to create your successful quit plan.
Never too early to quit
No matter how long you’ve smoked, there are health benefits to quitting. James, a participant in the Tips From Former Smokers® campaign and a smoker for 30 years, started having some trouble doing everyday tasks. He also learned he had diabetes. So James decided he needed a healthier lifestyle. He put down cigarettes and started exercising. Quitting smoking gave him the energy to bike, run, and swim—things he couldn’t imagine doing before.
James said he wanted to send a message to people who think smoking won’t harm them because they haven’t had a major smoking-related illness. “I want to help people like me quit smoking,” he said. “Maybe nothing really bad has happened to you yet. Maybe you’re lucky, but you’re probably not going to stay lucky.”Still a Leading Cause of Death
Even though adult smoking rates are at an all-time low, cigarette smoking remains the leading cause of preventable death in the country, with 480,000 people dying every year.
Smoking is linked to many dangerous diseases, including heart disease, type 2 diabetes, emphysema, and cancer. Smoking around others hurts their health, too. Breathing secondhand smoke can cause many of the same illnesses as smoking does. It can make children get sick more often, and smoking while pregnant raises the risk of a baby dying suddenly in the first year of life. No amount of secondhand smoke is risk-free.Find What Works for You
Every smoker’s quit journey is different. It may take some time to find the strategies that help you stay quit. It helps to create a personalized quit planexternal icon. Some of the steps in an effective quit plan include:
Picking a quit date. Choose a date only a week or two away and highlight that day in your calendar or phone.
Telling loved ones and friends that you’re quitting. Let them know how they can help you quit.
Listing reasons to quit.
Getting rid of cigarettes and anything that reminds you of smoking.
Picking out feelings, places, and situations that make you want to smoke. It’s easier to avoid them if you’ve identified them!
Having healthy strategies to fight cravings.
Build your strategies
Smokers crave cigarettes because they contain a drug called nicotine, and smoking makes your body dependent on nicotine. Stopping smoking causes nicotine withdrawal, which can be uncomfortable, especially in the first weeks. There are ways to get through withdrawal—these can include support from family or a counselor, as well as medication that helps ease cravings.
Courtesy Centers for Disease Control and Prevention
It may take many tries to quit. The important thing is not to give up. Health care providers, such as doctors and nurses, can be good supporters in your quit journey. Your doctor may recommend some of the medications approved by the U.S. Food and Drug Administration to help people quit smoking. These may include nicotine replacement therapy medicines, which are patches, gums, or lozenges that give the body a small amount of nicotine to ease cravings without the other harmful effects of smoking cigarettes. Pharmacists can let you know about the effects of any medicine your doctor prescribes.It’s Not Too Late
Whether you smoked for decades, like James, or only just started, whether you have a smoking-related illness or haven’t felt the damage from smoking yet, quitting right now can put you on the road to better health.
Says former smoker Dean G.: “Can’t wait to see my health continue to improve. Quitting is the best decision I ever made.”
Help is out there: Use it!
There are many free resources to help you quit—no matter where you are in your quit journey.
Quitlines.1-800-QUIT-NOWexternal icon(1-800-784-8669) and 1-855-DÉJELO-YAexternal icon (1-855-335-3569) (for Spanish speakers) both offer resources like coaching, help with making a quit plan, and information about smoking and can even refer you to more resources in your area. There are also Asian-language quitlines:external icon 1-800-838-8917(Chinese), 1-800-556-5564 (Korean), and 1-800-778-844 (Vietnamese).
Text Support.Smokefree TXTexternal icon is a free, 24/7 program that sends coaching and encouragement by text messages to help you keep your commitment to staying smoke-free.
Smartphone App. The smoke-free app for your phone called quitSTARTexternal icon helps you understand your smoking patterns and build skills so you don’t give in to cravings.
A common question we get on the Michigan State University ExtensionLawn and Garden Hotline (888-678-3464) is how to get rid of a bees’ nest. When we ask for a description of the nest or the “bee,” we receive a description for a wasp. Why does this even matter? It is important to know that bees are different insects than hornets or wasps. While all of these species have their own important role and place within the ecosystem, native bees are especially important for pollination services that provide much of our food, food for wildlife, and beauty in the landscape.
Is it a bee, wasp or hornet?
A European paper wasp. Note the smooth body. Photo by David Cappaert, Bugwood.org.
Why are bees, hornets and wasps so often confused? Maybe it is the fact they all buzz and many of us associate that sound with bees. They also all defend their territory by stinging. Many of us fail to appreciate the wide diversity of insect species that exist. Whatever the reason, it is important to properly distinguish what buzzing critter has built a nest so we can help you assess what steps to take in the best interest of both humans and the critter.
Although it may not be easy to snap a photo of the buzzing insect, a picture is ideal. You can share the photo with the hotline staff or upload it to the Ask an Expert resource for proper identification. Check out MSU Plant & Pest Diagnostics Insects and Arthropods for photos to help you determine the difference between bees, hornets and wasps.
Where is the nest?
Holes made by ground-nesting bees. Photo by Nathanial Walton, MSU Extension.
Do you know there are over 450 native bee pollinators in Michigan and over 2,000 in the United States? They all provide very important pollination services for our food sources and they need our help in providing habitat, food and water for them.
Cavity-nesting bees. Photo by Nathanial Walton, MSU Extension.
Some bee species are solitary; they don’t swarm and rarely sting, as they do not need to protect a queen. They will nest in cavities of wood, hollow stems or the ground, so it is important to provide these diverse habitats. Think about ways to include these undisturbed areas within your gardens and landscapes.
Wasps and hornets often create their nests in areas that interfere with our daily human travel, such as building a paper nest under a house eave. If they feel threatened, hornets and wasps will defend their territory by repeatedly stinging. Interestingly, hornets and wasps are also predatory insects, preying upon other insects, bees included, and eating them.
How to get rid of the nest
The eastern yellow jacket. Photo credit: Johnny N. Dell. Bugwood.org
Once you’ve correctly determined that it’s a wasps’ or hornets’ nest, decide whether the nest will create any safety concerns for humans. If it will, then it’s best to properly deal with the nest as explained in MSU Plant & Pest Diagnostics Insects and Arthropods for each species. Also, check out this great article below from MSU entomologist Howard Russell. Always remember to read and follow all pesticide labels.
If you’re brave, quick and slightly off your rocker, you might be able to kill off a wasp nest and live to talk about it. READ MORE
A yellowjacket nest destroyed by a skunk. Photo by Nathanial Walton, MSU Extension.
Sometimes wildlife such as skunks or raccoons may do the job of removal for you as well. Check out the accompanying photo of a yellow jackets’ nest that was ripped open by a skunk. The following night, the skunk came back and finished the job.
If you have a hard time remembering names or what to get at the supermarket, there are ways to boost your memory.
According to a study in the journal Consciousness and Cognition, one of the best things you can do is say the information you want to remember out loud—and it’s even stronger if you repeat the information to another person. That means not just mouthing the words.
This could explain why you can recite your child’s favorite book unaided—read it out loud enough times and you can have near total recall.
An everyday example is to repeat the name of a new acquaintance out loud as soon as you’re introduced.
Instead of just saying, “It’s nice to meet you,” add their name and say, “It’s nice to meet you, Mary.”
Making word and number associations is effective, too.
Break down a phone number you want to memorize into digits you can associate with special dates or the ages of your kids, for example.
You might try dividing almost any type of information into chunks that you learn one by one.
Other research explains why making lists is so effective.
The human brain is better at recognition—or seeing words—on a to-do list rather than trying to mentally recall errands you’re supposed to run.
Finally, make friends with technology if you haven’t done so already. Use the apps on your phone to make lists and add the names of people you meet to your contacts as soon as you meet them—this gives you the opportunity to repeat their name and write it down digitally.
When you wander the halls of the Vista Springs Center for Memory Care and Rediscovery, you’ll find not only the luxury accommodations our residents have come to expect but also a few unique features meant to speak directly to the care and treatment of the residents in our assisted living memory care facility.
While the halls, rooms, and decor of our facility are all specially design to accommodate residents with memory conditions, caring for these community members goes beyond even tiny details like color and layout. Bold colors, shapes, and textures are used to help anchor residents to their environments and strengthen memory muscle but objects and activities take memory care to the next level.
Sensory stimulation
Using objects and activities to trigger emotions and memories is called Sensory Stimulation and it’s a popular technique when it comes to treating and caring for those with memory disorders. These objects can create a connection with the rest of the world when the patient has lost the ability to create that connection on their own.
Within the Vista Springs community, this technique is used via stations set up throughout the memory care facility. These stations are set up for different activities such as clothes folding, diaper changing, shirt buttoning, and dishwashing. There are even cribs with babies to rock to sleep and cases filled with objects that would have been important during different time periods.
These simple activities take patient’s back to times they remember fondly; raising their children or actively participating in life. Sensory stations and various activities can be especially positive if a patient is upset, discouraged or scared. Activities they once engaged in mindlessly around the home will bring them comfort, decrease agitation, and maintain motor skills.
These types of stations and objects help focus on the person, the things they once enjoyed, and their daily lives; not the disease.
Comfort and communication
While these objects and stations may not improve their memory or slow progression of the disease, there is no cure for Alzheimer’s or dementia, they do offer other perks for the patient and their caregivers.Engaging in familiar activities can improve overall mood, raise self-esteem and confidence and improve well-being.
And, for those who experience trouble communicating and everyday tasks, certain activities can offer alternate outlets of communication. If they have a hard time speaking, simply picking up a pen or pencil to draw may bring back old memories or give them a way to express themselves, even if it’s not through words.
It can seem daunting to have the family over for the holidays. Whether you are at your home, or if you are celebrating the holidays in an assisted living community, the pressure to be a good host for their visit can be overwhelming. No matter where you are, having guests can make you feel frantic. Here is a list of ways to prepare for family so everyone—including you— has a happy and carefree holiday.
Get overnight plans in order early
If your family is planning on staying overnight, either for one night or for a few days, the earlier you get plans together the better. Make sure you have a head count for how exactly many guests are coming, and make sure you have the rooms, beds, or couches that you need if you are planning on having family stay with you.
If you don’t have the space (or don’t want the headache), booking a hotel is a great way to make sure your family is close, but not too close. The earlier you start looking at prices and booking rooms, the less expensive and less competitive shopping for rooms will be. While it’s too late to get November rates, it still helps everyone avoid traveling stress to have plans made well in advance.
Spruce up your home
Sprucing up your home, whether that’s rearranging furniture to make room for opening presents or just making sure everything is nice and clean, is a great way to get ready for family. Make sure that the kitchen, bathrooms, and living spaces are guest-ready, and your place is looking fresh.
If you are in a new place for the holidays, then having your place ready to go will make a great first impression on family, and it will help you feel good as well to know that your home was appreciated. Having your space looking nice can help you feeling less stressed and more welcoming.
Get out the decorations
Celebrate the season with fun decorations! A small tree, fun and festive lights, winter-scented bath soaps, red and green kitchen towels, holiday knick knacks, and other decorations can help your home shine extra bright. Traveling family will appreciate walking into a home that looks ready for all the festivities, and it can help spread the holiday spirit among tired family.
Plan activities in advance
While you might have your own daily activities, making sure you have enough things planned to fill the days with family is just as important. Crafts and other activities can help keep everyone engaged, especially if you have younger ones visiting.
Some ideas for activities include:
Homemade Christmas cards
Cookie cutter ornaments
Popcorn garland
Gingerbread houses (if you don’t have the time to make gingerbread, many stores sell kits so you can get right into the decorating fun!)
A holiday movie night
Caroling (this can work especially well in an assisted living community, and your neighbors will love the music you and your family bring.)
Play holiday music
Another way to set the holiday atmosphere is to play holiday music. If you are tech-savvy—or have a helpful grandchild—making a holiday playlist on a music streaming service is a good way to keep the spirit bright. Have everyone send you a list of their favorite holiday songs, and combine them together so everyone can enjoy.
Get out of the house
If you have family coming for several days, then you might need to plan something bigger than gingerbread. See what local activities your community is planning for the holidays, like a holiday play or music concerts. Window shopping, holiday parades, Santa’s village, or driving around to look at light displays are all ways to get the most out of the holidays, and get out of the house for a bit.
Make a sweet treat
You may already know the best ways for you to eat right this winter, but the holidays can be a time to be a little naughty. It’s always best to have meals planned out beforehand to save yourself time and stress, and having something homemade is another way to enjoy holiday fun. Something as simple as cookies any senior can make is a great way to show the family you care. And everyone can get involved in the baking or decorating!
The holidays can be a stressful time, even without the added pressure of entertaining family. Being prepared in advance is the best way to ensure that you aren’t scrambling at the last minute. Having family over can mean a lot of prep work on your part, but the memories you create and the joy that you can spread among those you love the most will make it all worth it.
It’s that time of year again—time to start thinking about what boots you’ll wear when you’re trudging through snow, slopping through slush and traversing the ice.
Your feet are not immune from the effects of aging.
As we get older, our arches tend to collapse, causing our feet to get longer and wider. With seasonal footwear like winter boots, it’s easy to end up in the wrong size. Don’t assume you’re the same shoe size as last year.
“Getting measured is very important,” Dr. Buchanan said. “This is potentially a big issue as people do more shoe shopping online.”
2. Too small equals cold feet.
If your winter boots (or ski boots) are too tight or too small, your feet get cold faster, which can become a serious issue. There should be room for air to circulate within the boot.
When you go to be measured at a full-service shoe store, try to go mid-day or mid-afternoon. As the day goes on, our feet swell, so a shoe that fits at 9am might be very tight at 6pm.
3. Boots with any size heel do not mix with ice.
Take this advice straight from a doctor who sees a lot of ankle fractures and foot injuries from slips and falls on the ice.
“With a winter boot, a heel is dangerous because it’s more unstable,” Dr. Buchanan said. “You have to be very, very cautious.”
4. Good tread equals good traction.
Make sure your boots are going to grip the ground.
The flat, slippery sole of fashion boots can be treacherous in slippery outdoor winter conditions, Dr. Buchanan said. The best tread will be on boots that are marketed for outdoor winter walking.
5. Boots with a pointed toe might look good, but they’re not good for you.
Boots that come to a point at the toe increase the rate of foot problems for women.
A sharp-pointed boot pushes the toes together, increasing bunion deformities and pressure points on the foot, Dr. Buchanan said.
6. Wrap your feet in warmth.
A winter boot should have the appropriate liner to keep your feet warm and dry. Look for waterproof, wool or sheepskin liners.
7. Two socks are better than one.
To keep your feet warm during extended periods of time in cold
temperatures, consider wearing two pairs of thin socks rather than one
thick pair to help prevent blistering, Dr. Buchanan said.
8. Keep an eye on your kids’ boots during the winter.
Children’s feet grow so fast that something that fits in November might not fit in February. Add to this the fact that kids tend to push the limit of how long they stay outside in the cold, and it can be a recipe for disaster.
Make sure their boots are big enough for air to circulate and keep their feet warm.
9. Outdoor conditions call for outdoor boots.
Wear fashion boots inside, for shorter periods of time during which you will not do much walking. Before going outside, change into winter boots designed for outdoor use.
“It really becomes a question of function of the shoe,” Dr. Buchanan said.
10. Happy feet lead to a happy body.
Robbing your feet of the support and care they need can lead to bigger issues in your knees, hips and back.
Start with a firm foundation with your winter boots, and you can ward off other ailments, according to Dr. Buchanan.
Low-carb, vegetarian, Mediterranean—whatever your diet, it’s important to get enough protein.
Although research hasn’t yet pinpointed one perfect formula, experts say that the typical “recommended” daily minimums aren’t optimal and that it helps to factor in your weight and activity level to determine how much protein you personally need.
A good baseline for people who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight.
If you weigh 150 pounds, for example, eat between 75 and 112 grams of protein per day.
To lose weight, diets with higher amounts of protein—between 90 and 150 grams a day—are effective and help keep you from losing muscle along with fat.
Since the body uses protein most effectively when you have it at regular intervals, divide your daily intake into four equal amounts for breakfast, lunch, a snack and dinner.
If you work out at a high level, consider eating another 50 grams of protein before you go to bed to help with overnight muscle repair.
You might be familiar with calorie counting, but it’s also important to know how to tally your protein intake.
While one ounce of chicken weighs 28 grams, it contains only about 9 grams of protein. So it takes a 3-ounce portion to deliver 27 grams of protein, or about one-quarter of the average daily need.
27-gram protein portions
3 ounces of fish, turkey, chicken or lean beef
7 ounces plain Greek yogurt
3/4 cup cottage cheese
You can also get high-quality protein from some plant-based foods.
These include tofu, whole grains, legumes and nuts—all better options than eating extra red meat or any processed meats.
Veterans Day on November 11 is a day for the people of the United States to honor those men and women who have served our country in the armed forces. For aging and elderly veterans, the holiday is an important time to reflect on their experiences and receive recognition for their deeds, and in senior living communities, it’s likely that there are several residents who have served.
Whether you’d like to take some time this Veterans Day to honor the veterans around you, or you are a veteran yourself, here are some meaningful ways to observe the holiday:
1. Plan an Oral History Interview or Discussion
Oral history projects such as the Veterans History Project are reaching out to veterans across the country to preserve their memories and experiences for future generations. The interviews are informal and meant to be comfortable and companionable to make it as easy as possible for veterans to talk about experiences that may be troubling. Most oral history projects recommend one-on-one interviews, but a group discussion with several veterans can make it easier to exchange stories and memories. The most important part of any oral history project, after all, is preserving authentic first-hand accounts. The Veterans History Project has a list of suggested interview questions to get the conversation started, but from there, let it wander. The most interesting stories can come from unexpected places.
2. Pack Care Packages
While Veterans Day is for honoring those who have already finished serving honorably in the armed forces, it’s also a good day to show support to those who are currently serving. Organizations such as Operation Gratitude help people connect with deployed troops to send care packages, which typically include little comforts from home that are difficult to get on deployment. This is a great social activity for veterans to engage in, as they can recall what they would have appreciated, the sort of rations they received, and more details about their service as they continue to support the armed forces.
3. Attend Local Celebrations
Local governments and schools often organize parades or assemblies to honor Veterans Day. If you are a veteran, consider talking to school groups about your service, or attend a school event. Putting a face to history helps kids understand the reality of what they learn. Local parades celebrate the service of our veterans, and local businesses and organizations may offer discounts or donate proceeds to services that help veterans.
4. Thank the Veterans Around You
This is one of the simplest, but most meaningful things you can do to celebrate Veterans Day. Take a moment to shake the hand of the veterans around you and thank them for their service. A small gesture can mean a lot, and for veterans in senior living communities, gratitude from peers, caretakers, family, and friends can have more significance than large events and speeches.
However you choose to celebrate Veterans Day, we hope you have some time to support the aging and elderly veterans who have done so much for our country. From all of us at Vista Springs, happy Veterans Day and thank you for your service!
Although the slopes might not be ready just yet, it’s never too early to begin preparing your body for ski season.
Here’s a look at the most common injuries and the best ways to prevent them:
Head injuries
Falls account for 75 to 85 percent of ski injuries, according to the American College of Sports Medicine, and nearly all ski-related head injuries are the result of falling.
The best way not to fall is “making sure you’re in shape,” said Jason Lazor, DO, who specializes in sports medicine for Spectrum Health Medical Group Orthopedics. To do that, start preparing weeks or months before you actually get on the slopes.
The time to start prepping for skiing is yesterday. Prepare your core, muscles and joints for the rigors of skiing and you’re less likely to injure yourself. (Courtesy Spectrum Health Beat)
“You don’t really want to ski yourself into shape,” Dr. Lazor suggested. “When you’re skiing, you’re putting a lot of forces on the body. …The body can best handle those forces when you’ve done some prepping.”
Dr. Lazor recommends a combination of stretching, cardiovascular training like running, cycling and/or swimming, and resistance training focused on the lower extremities to best prepare for ski season. In terms of weight and resistance training, he suggests focusing on quads, hamstrings, abdomen and pelvic stabilizers.
Strong muscles and flexibility increase stability and muscle control, as well as decrease muscle fatigue, which all help to prevent serious falls.
“The more in-shape you are and the more body control you have, the better you can avoid accidents, and when accidents do happen, the better you can protect yourself,” Dr. Lazor said.
The other key for protecting your head is wearing a properly-fitted helmet. You’ll look great.
Sprains and fractures
Two other common injuries when skiing are sprains and fractures.
Collisions with objects and other skiers account for between 11 and 20
percent of ski injuries, according to the American College of Sports
Medicine, and are the primary cause of fractures.
Skiing “in control” is the best way to avoid those collisions, says Dr. Lazor. Almost every resort posts a Responsibility Code, which reminds skiers to keep an eye on the skiers in front of them, stop in safe and visible places, always look uphill while stopped, and other basic tips for avoiding collisions and ensuring safety.
It’s also important to know your limits, says Dr. Lazor, and not to ski on trails that are above your ability level.
Thumb and wrist injuries
About 30 to 40 percent of skiing injuries are to the upper extremities, according to the American College of Sports Medicine, and “the most vulnerable joint of the upper body is the thumb.”
Skier’s thumb, which is a tear in the ulnar collateral ligament of the thumb, happens when skiers fall on an outstretched hand while still gripping their ski poles.
The best way to avoid this injury—which can lead to pain and weakness when grasping objects—is to avoid falling (see above advice). A second helpful tip is to use ski poles with straps rather than fitted grips.
“(Straps) are associated with fewer injuries,” the American College of Sports Medicine reports.
When to see a doctor
“In general, if you’re questioning an injury, go seek out help,” Dr. Lazor advised.
Signs of serious head injuries are people acting outside their normal character, behaving more emotionally than normal, a sudden sensitivity to light and lingering headaches.
Another advantage to working out before winter arrives, Dr. Lazor said, is people who work out can tell the difference between general soreness following physical activity and pain from an injury. He frequently reminds people that the Orthopedic Urgent Care clinic stands at the ready to assist them as they encounter any sort of orthopedic injuries—on or off the slopes.
Dr. Lazor has a simple mantra for those wondering when to see a doctor: “When in doubt, get checked out.”
It’s a difficult and stressful time when an aging loved one begins to show signs of dementia. Memory loss can be frightening and sad, but people with dementia can still live out their golden years happy and full of life, provided they receive the care that’s right for them. Moving to a memory care facility can give them the attention and stimulation they need, but how do you choose the best one? Start by asking these questions:
What are your loved one’s unique needs?
While a diagnosis may give general guidelines as to how your loved one’s dementia may progress and what sort of care they need, every individual has a different experience with memory loss. Any memory care facility that you consider should be able to understand and respond to unique needs. From physical ability to behavior considerations, the care facility’s staff should be able to demonstrate knowledge of and experience with caring for different needs associated with aging and dementia.
What level of care does the facility offer?
Depending on your loved one’s needs, you should look for a facility that offers a variety of care options. All memory care facilities should offer 24-hour supervision, medical monitoring, and help with daily activities. There are also a few specific considerations that you should be sure to ask about during the decision process, such as:
Which meals are provided, and what is the quality of those meals? Aging adults, especially those with dementia, may begin to lose their appetites. Varied meals with different colors present on the plate may keep them interested.
What type of training has the staff received?
What are their emergency response procedures?
How often are housekeeping and laundry services provided?
What is the staff to resident ratio during the day, night, and on weekends? Having too many different people caring for residents with dementia may be distressing for them, so knowing how many people are on call and how many will be providing personal care is important.
Both you and your loved one should be confident in the level of care and comfort provided by the facility before considering it further.
What sort of activities are offered?
Reports and studies published by Alzheimer’s Disease International and the Cochrane Dementia and Cognitive Improvement Group link cognitive and physical stimulation to unchanging and even improving cognitive ability in people with dementia, and therefore it’s important that a memory care facility offers a variety of activities that are fun and easy for residents of all ages and cognitive levels. Ask about how often activities are held, residents’ level of freedom, and if people are grouped by cognitive level, which may be more comforting to your loved one.
What are the facilities like?
You may think a familiar setting, such as a comfortable family home, may be better for your loved one if they are showing signs or are diagnosed with dementia, but the level of care that must be provided is hard for families or even hired caregivers in a space that is not designed with ease of care in mind. The memory care facility that you choose should be as homey as possible to help your loved one transition to living there. What type of housing do they offer? Do they have private or semi-private rooms and apartments? Are memory care buildings laid out in such a way that residents won’t get lost, confused, or anxious? The experience of living in a memory care facility should be as enjoyable as possible, so pay attention to the details.
The new care needs of your loved one when they begin to show signs of dementia can seem overwhelming, but they don’t have to be. In the right care facility, you can be sure that they are receiving the best care possible, and that they can live full lives with the assistance they need.
The holidays bring joy to many of us, but they aren’t always so kind to our overall health.
We may feel stressed from trying to do too much, working to please everyone, getting less sleep, exercising less and constantly trying to avoid all the unhealthy food that comes with the holidays.
To make matters worse, all that stress combined with less sleep makes our bodies crave sugar and then store it as belly fat. Yikes! Add alcohol to the mixture, and hot flashes and night sweats can occur, making the holiday roller coaster even worse.
You may think you are destined to gain extra weight during this time of year, but it doesn’t have to be that way.
You can either read this blog and feel depressed when you are done, or you can take the information and use it as a guide for how to enjoy the holidays the healthy way. All it takes is a little planning and some self control.
Let’s use a patient I’ll call Lisa as an example of how to enjoy the holidays and end up with better health.
Lisa is 51 and just starting menopause. She is taking a low dose of hormones, and she still experiences an occasional hot flash if she forgets to change her patch, gains a few extra pounds, drinks too much wine, is sleep deprived, or forgets to drink enough water.
When Lisa came to see me for her annual check up, she was very worried about the holidays—specifically weight gain.
Like many people, Lisa had several stressors she knew she would be tackling. She was trying to coordinate extended family events to be sure certain family members wouldn’t be together at the same time.
Lisa was also preparing herself mentally for the arrival of her college-age kids. She was excited to see them, of course, but she knew it would be an adjustment for everyone after settling in to their new routines. In addition, Lisa worked full time and was barely able to stick to her exercise routine because of frequent late meetings.
Adding the stress of the holidays could challenge her exercise and eating habits even more. She had just settled into a solid sleep routine and didn’t want holiday to-do lists and night sweats to upset that routine. It was time to make a plan.
Lisa had already outlined her goals, and when she came to see me, she shared them with me. She wanted to:
Not have hot flashes.
Continue her solid sleeping pattern.
Not gain weight.
Be happy and enjoy her family in the midst of potential conflicts and overload.
Lisa had already learned her symptom triggers (inadequate sleep,
wine, sugar, stress and excitement), and she knew her barriers
(full-time work schedule, extra events on her calendar, and holiday
baking and shopping for everyone). Her next step was figuring out how to
accomplish everything while avoiding triggers.
I was confident Lisa could attain her goals with planning, preparation and a few simple rules.
Lisa was aware that if she took care of herself she would be happier, healthier, able to accomplish more, and just more fun to be around. So she committed to planning out each week during the month of December.
Every Sunday afternoon she would make a prioritized list of things she needed to accomplish and break it down by daily tasks. Lisa included meal plans, exercise, work events, family time, changing her patch, taking her vitamins and sleep on her daily list. This would ensure she wouldn’t forget anything or have any excuses for not getting these things done.
Next, Lisa outlined a few rules for herself. She knew certain foods triggered issues like night sweats, weight gain and frustration, so she committed to the following rules:
No carbs after 3pm (unless one glass of wine was the sugar treat for the day).
Limit simple carbs to one serving per day.
Drink eight glasses of water per day.
Watch what she ate at holiday parties (choose lean meats, veggies and salad over carbs when available).
Exercise vigorously, even if it meant shorter workouts, to accommodate other obligations.
Make sleep a priority and stick to her pre-bedtime ritual: Five minutes of gratitude and metered breathing and no screen time. She also vowed to get up immediately in the middle of the night if she awoke (instead of tossing and turning, worrying about things she needed to get done).
As you can see, Lisa made a plan designed to help her make it through
the holidays in good health. She set goals and made some rules to help
her plan become a reality.
You can achieve success as well by setting your own goals, knowing your symptom triggers, listing your barriers and outlining the rules that will help you realize those goals.
In 2017, more than 85,000 people were treated in U.S. emergency rooms, doctors’ offices and clinics for injuries related to luggage. Know your limits before you pack that suitcase. (Courtesy Spectrum Health Beat)
With holiday travel comes the risk of injury from toting heavy luggage.
In 2017, more than 85,000 people were treated in U.S. emergency rooms, doctors’ offices and clinics for injuries related to luggage, according to the Consumer Product Safety Commission.
“Hurting your neck, back, or shoulders can put you out of commission for a long time,” Dr. Charla Fischer, an American Academy of Orthopaedic Surgeons spokesperson and orthopedic spine surgeon, said in an academy news release.
“You can prevent that by packing lightly, using sturdy luggage with wheels and handles, and using good form when carrying or lifting bags,” she suggested.
Here are some luggage safety tips, courtesy of American Academy of Orthopaedic Surgeons.
Don’t buy luggage that’s too heavy or bulky when empty. Try to place items in a few smaller bags instead of one large one. When lifting luggage, stand alongside it and bend at the knees, lifting the luggage with your leg muscles. Once lifted, hold luggage close to your body.
Don’t twist when lifting and carrying luggage. Point your toes in the direction you’re going and turn your entire body in that direction. Don’t carry bulky luggage for long periods of time. When possible, use the airline’s baggage service when you have heavy luggage.
Carry luggage in both hands, rather than one hand off to the side. This can decrease stress to the spine and reduce the risk of developing elbow problems.
Carry, don’t drag, rolling luggage when climbing stairs.
If you’re using a backpack, it should have two padded and adjustable shoulder straps to equally balance the weight. Pack heavier items low and towards the center.
When using a duffel or shoulder bag, switch sides often.
For people recently diagnosed with dementia, or caretakers, friends, and loved ones of someone with dementia, changes in behavior can be frightening and difficult to deal with. Yet it’s important to understand that the person with dementia is not any less themselves because of their condition. Being able to recognize responsive behaviors and realize what causes them to occur can help bridge the gap between someone with dementia and those around them.
What is Dementia?
Dementia refers to a number of different causes of loss of cognitive functioning, including Alzheimer’s, frontotemporal disorders, Lewy body dementia, and vascular dementia. It is characterized by loss of capacity to remember and reason such that it interferes with a person’s life. Functions such as memory, language skills, hearing, visual perception, focus, and problem solving may gradually become impaired. In some cases, people may lose control of their emotions or display seeming changes in personality.
Despite common perceptions, dementia is not a normal part of aging, and it can be managed with proper memory care. Part of this care is ensuring a secure, stable support network for the diagnosed person, but this can be hard when many dementia behaviors are misunderstood or misinterpreted.
Responsive Behaviors
People with dementia will often display responsive behaviors to stimuli — or lack thereof — for which they do not have a response that is considered “normal” or “acceptable” for others. Yet these behaviors are not intended to upset others, and may be the best way the diagnosed person can convey an idea, wish, or concern. Unfortunately, some common responsive behaviors are misread as rude or inappropriate, creating further communication barriers and potentially, more emotional distress for the person with dementia.
Some common responsive behaviors include screaming, babbling, making strange noises, restlessness, grabbing people, and aimless wandering. It’s important to note that some responsive behaviors, such as swearing, violent contact, and sexual impulses can be distressing to others, and should not be dismissed as normal behavior. However, you should always be mindful of the possible causes of such behavior, and attempt to reach a solution that prevents further harm to either party.
There are a number of factors that could contribute to causing responsive behavior. These include:
Physical:
Is the person hurt, sore, or uncomfortable? Is she hungry or thirsty? What visible changes can you see that could indicate physical distress? Someone who is physically uncomfortable may have less control over her reactions, and resolving the discomfort could help with addressing the behavior.
Emotional:
Have you noticed the person becoming more anxious, teary, or melancholy? Does he seem to be lonely? Has he become suspicious of others, or fearful of something? While shifts in emotion are harder to address than physical needs, distracting the person with dementia could help them regulate negative emotions. Try reminiscing about happy times in earlier life, as long-term memories are more likely to remain readily accessible to those with dementia.
Intellectual:
Have you noticed that the person has had more trouble forming sentences, or loses her train of thought halfway through a conversation? Has she had recent issues with memory, or with performing activities of daily living? In many cases, the person with dementia may be aware of their loss of cognitive functioning, an experience that is frightening, frustrating, and embarrassing. Try not to point out areas of difficulty, and use clear instructions and visual cues to help them perform tasks.
Environment:
Environmental factors can play a large part in the comfort of a person with dementia. For example, if the lights are too bright or too dim, the person may be overwhelmed or unable to see clearly, causing distress. Is the area too noisy? Is there enough stimulation to give him something to focus on? Small changes in environment can ensure the person is comfortable with their surroundings.
Social:
Are there hints from the person’s background that may give insight into their responsive behaviors? Because long-term memories are often more accessible than short-term, people with dementia may draw upon scenarios and behaviors that they learned growing up, routines they learned at school or during their professional life, or cultural or religious practices.
Capabilities:
A natural reaction for caretakers of loved ones with dementia is to attempt to do everything for them, but loss of control and self-management can be distressing and even hurtful to the diagnosed person. As a result, responsive behaviors may be a reaction to underestimating (or overestimating) a person’s ability to perform certain activities of daily living. Enabling them to perform self-care tasks for themselves may help slow loss of function and manage responsive behaviors.
Actions of Others:
Is there anything that you or others are doing that could upset the person with dementia? While asking them to remember something or explaining why a behavior is inappropriate may seem harmless, and indeed necessary to a caregiver or friend, the person may interpret such statements as disappointment, anger, or frustration. Be understanding, offer an apology, and distract them with a new topic of conversation or something to do with their hands.
The most important thing to remember when working towards understanding dementia behaviors is that responsive behaviors are purposeful. While it may seem that the diagnosed person is lashing out or performing behaviors unconsciously, they are actually reacting to a circumstance in a way that seems natural to them. Part of providing memory care — whether formal or informal — is the ability to recognize and work through these responsive behaviors, creating better communication between the person with dementia and their caregivers.
A blood test may seem like a simple thing, but it can do so much.
It can diagnose disease, reveal how well your organs work and whether a course of treatment is effective or not, experts say.
Some blood tests require patients to fast before the blood is drawn. It’s crucial that you avoid eating before such tests, which require blood that is clear of nutrients, such as fats and sugars.
Glucose and lipid testing are the most common types of fasting blood tests, said Carole Andrews of Penn State Health in Hershey, Pa., where she’s a supervisor in the department of pathology and laboratory medicine.
“The amount of fats and glucose (sugars) will increase in the blood if a person has recently eaten,” Andrews explained in a Penn State news release. “This will affect the results of these specific tests.”
You may also wonder why technicians take so many blood samples.
Vials used to collect samples may contain additives that keep blood from clotting before the lab can test it. Tubes are color-coded according to the type of test. For example, a purple-colored vial is used for a blood count and a green-colored vial may be used for a chemistry profile, Andrews said.
How much blood is collected depends on the number and type of tests ordered by your doctor.
And there’s no need for concern if multiple vials of blood are taken. Most people have between 4,500 to 5,700 milliliters of blood.
“Even if you had 10 tubes of blood taken, that’s less than 60 milliliters,” Andrews said. “It’s not going to make an impact because your body is designed to replace what is lost.”
You can make the process easier by drinking plenty of fluids beforehand, she suggested. This will make it easier for the technician to poke into a vein.
“Also, it is easier if the patient is relaxed and comes in with a good attitude,” Andrews said. “If they tense up too much, it can make the venipuncture difficult.”
For the sake of illustration, let’s pretend a man’s picture of good health falls someplace on a horizontal line.
On one end, you’ve got the late John Candy; on the other, you’ve got the very much alive Dwayne “The Rock” Johnson.
For the average guy, there’s probably going to be a comfortable middle somewhere along that vast spectrum.
You may, for instance, be content with a body type more akin to the one Leonardo DiCaprio had on display one recent summer when he was photographed vacationing someplace warm and expensive.
Always the picture of prepossessing boyishness, the Oscar winner looked, in this instance, more like a cuddly dad from Des Moines and less like a toned Titan of Tinseltown.
And if the Internet’s collective brilliance has the last word on the matter, that’s perfectly OK.
Sometime in recent years, folks began dubbing this look the “dad bod.”
Countless celebrities have been photographed unabashedly displaying their dad bods—an online search bears infinite entertaining results—and millions of fathers have been consigned to this body type ever since the developed world became less agrarian and more sedentary.
One college newspaper writer gained some notoriety for suggesting that the dad bod maintains, perhaps, a certain kind of appeal.
It’s a fleshy-but-not-obese physique that suggests, “Let’s skip the gym this weekend, because I’m down for DiGiorno and a Game of Thrones binge.”
Who could say no to that?
But here on the cusp of another summer, an important question lingers: Apart from the cringe-worthy moniker, is the dad bod an acceptable standard of health? Not aesthetically, but medically?
It all depends on you.
If you’ve got a body like Leo, Seth Rogan or Adam Sandler, a discerning doctor is likely to be less concerned with how you look today and more concerned with how you looked five years ago.
To assess a guy’s overall level of fitness, you have to account for
how his body has changed from past to present, Dr. Holman said.
“You can’t just assume from one single picture what their lifestyle is,” he said.
You need context.
Explained Holman: “So, if Leonardo had a six pack and all of a sudden he’s looking like that?”
Not so good.
“But somebody who looks like that—who had a BMI that was 50, and obviously over the last year they’ve made some pretty big changes?”
Pretty good.
Body Mass Index, or BMI, is a decent indicator of a person’s fitness.
“First thing is, we’d see where your BMI is,” Dr. Holman said. “We shoot for a BMI of between 20 and 25.”
Many online sites will calculate your BMI, which is your weight, in kilograms, divided by the square of height in meters. (A 6-foot-1 man who weighs 215 pounds, for instance, has a BMI of about 29—slightly over the recommended cutoff of 25.)
But BMI is not the Holy Grail.
“Depending on your BMI, another indicator could be your waist circumference,” Dr. Holman said.
A man of average height should have a waist circumference of less than 40 inches. Anything over that, Dr. Holman said, and it’s an indication of a possible risk for metabolic syndrome.
You could make the argument that a dad bod that’s heavy in the middle is simply cuddlier and more lovable, but that’d be the only argument you’ve got.
Excess fat around the waist indicates a higher risk for heart disease and type 2 diabetes, Dr. Holman said.
“Obviously that extra fat around the abdomen … if celebrities or media are promoting that, that’s a little concerning,” he said.
Genetics, circumstance
Substantial physical change may prove frustratingly elusive for some fellas, but that’s only because their genes are tight—so tight, they’re never letting go.
“To be honest with you, there are genetics behind weight,” Dr. Holman said.
“You don’t really have control over that,” he said. “Focus on what you have control over. What do you put in your mouth every day? What do you do every day?”
If you’re eating healthy and you’re exercising, there’s a fair chance, bad genes or good, your body will reap the benefits.
And, dad bod or not, be leery of any message that says beer and pizza are acceptable regular components of any diet.
“When people start saying that’s cool, maybe we’ve gone too much the other way,” Dr. Holman said.
Here he’s alluding to those opposing ends on that John Candy-Dwayne Johnson spectrum. There really is a happy middle. (You can have a piece of pizza and a beer once in a while; just don’t make them fixtures of your diet.)
“When everyone needed a six-pack, some people gave up trying for that,” he said. “Hopefully they would, in the media, kind of promote more healthy living instead of focusing on what the picture of the abs looks like.”
Write your history—and your child’s
There’s a good reason they call it the “dad bod.”
Once men and women procreate, those little people called children commandeer every aspect of their lives, leaving precious few moments for time-intensive exercise regimens.
“There is that weight gain that dads get,” Dr. Holman said. “It often goes along with moms gaining weight, too. You become more focused on caring for your kids than yourself sometimes.”
Dr. Holman’s advice to patients, and parents: Focus less on looks and more on healthy activities and healthy meals.
And promote the same things in your kids.
Because apart from genetics, how you look today has something to do with how you grew up.
“A lot of weight depends on what you were early on,” Dr. Holman said. “Your body kind of sets a standard weight by the time you’re a teenager.”
If a poor diet and sedentary lifestyle were hallmarks of your childhood, your journey to health in adulthood may be fraught with more pain and slower gains.
If, however, you were active as a kid—youth sports, a love of outdoors and the like—you may find it easier to bounce back as an adult, even in your later years.
“Some people feel like it’s always going to be hard work to get under that weight that your body has set as its baseline weight,” Dr. Holman said. “It’s not that you can’t overcome it. It’s just that it gets a little bit harder to overcome.”
Mind your body
So, really, do looks matter? To a degree, yes. More accurately, what matters is the measurement of your looks. Your BMI and waist circumference will play roles in what your doctor has to say about your health and fitness needs.
But your health history—your weight today versus a year ago, or two years ago—is just as important. You should celebrate steps toward better health, no matter how small, and also recognize when your health is slipping.
“If the BMI is above 30, usually I will order a blood test,” Dr. Holman said. “A common blood test checks cholesterol, diabetes and thyroid.”
That’s the introductory assessment.
“That shows how urgent it is for them to make some lifestyle changes,” he said.
If your BMI is 30 but your cholesterol level is great and you’re not diabetic, “it’s not nearly as urgent as someone whose BMI is 30 but they’re starting to get pre-diabetes,” he said.
A normal blood sugar level is typically lower than 100. Anything greater than 125 is considered diabetes. Pre-diabetes is the range in the middle.
“There’s that gray zone between 100 and 125,” Dr. Holman said, “when people can make a huge lifestyle change and prevent getting diabetes.”
And who knows—you might also prevent the complete onset of a dad bod.
How soon after securing their first job should a young person start investing? Immediately! Sound crazy? It’s not.
Setting aside money for long-term goals is an uncommonly wise act for a teenager. In fact, teenagers have something every older saver and investor wants yet can’t get, and that is time. Michigan State University Extension has numerous resources that can help young people learn key personal finance skills including how to manage and invest money.
Perhaps when it comes to building wealth, time truly is much more valuable to increasing the investment than the actual amount invested or the interest rate earned. The sooner a teen begins to set aside money in a savings or investment account, the longer those funds will earn interest and therefore the more money that will accumulate.
A smart teenager will set aside a portion every time they receive money, including wages from a job, money received as a gift, an increase in allowance, etc.; even just $10 here or $20 there will add up. A wise young person will then invest the amount saved. Those investments and those earnings will compound over time; what starts out as a dribble of deposits and earnings will build over time to a substantial stream of money. The longer the funds are left in the account, the faster the funds will grow.
How does that happen? It is all thanks to the magic of compound interest. Even Albert Einstein was impressed by it, “Compound interest is the eighth wonder of the world. He who understands it, earns it… [and] he who doesn’t… pays it.”
Compound interest can be explained by the following simplified scenario: Adrienne saves $20 a week in a savings account for a year. She then transfers $1,000 of those savings to an investment account that earns 6% interest per year. At the end of the first year, her account will earn 6% interest on the $1,000, so she will have $1,060.00. At the end of the second year, Adrienne will earn 6% on the $1,060.00; her account will be valued at $1,123.60. After five years, without any additional deposits, Adrienne’s initial investment of $1,000 will be worth $1,338.23. Adrienne earned $300 interest on her $1000 deposit; it was the compounding of the interest that earned her the additional $38.23.
If Adrienne is financially savvy and continues to save $20 each week over that same period, she will be able to deposit $1,000 into her account at the beginning of each subsequent year. At the end of five years, her $5,000 investment will be valued at $5,975.33. Adrienne earned $900 in interest on the $5,000 she deposited; the $75.33 was the result of compound interest. Adrienne has let compound interest work for her; she might well consider this free money.
The magic here is that Adrienne is earning interest on the money she actually deposited into the account plus the money that her account has earned for her. It may not seem like a lot of money initially, but with regular deposits and annual interest earnings, the fund will grow significantly.
Michigan State University Extension and Michigan 4-H Youth Development help to prepare young people for successful futures. As a result of career exploration and workforce preparation activities, thousands of Michigan youth are better equipped to make important decisions about their professional future, ready to contribute to the workforce and able to take fiscal responsibility in their personal lives. For more information or resources on career exploration, workforce preparation, financial education, or entrepreneurship, contact 4-HCareerPrep@msu.edu.
Plenty of research has been done on the importance of socialization to improve the mental and emotional health of seniors. But what can you do when your loved one is in an assisted living community to ensure that they are meeting socialization goals? Here are six ways you can help your family member stay social and engaged while they are in a senior living community.
1. Look for signs of isolation
It can be hard for seniors to admit that they are feeling lonely and want to make new connections. It can also be the case that older adults who are new to senior living communities may want to avoid interacting with others and choose instead to isolate themselves. You can help your loved one avoid this social slump by looking for signs of isolation, including:
Loss of interest in activities that used to excite them
Changes in appetite
Weight loss or gain
Lethargy
Decline in cognitive functions
Self-loathing or a drop in self-worth
If you see some of these signs, it might be a signal that you should start encouraging your loved one to talk with neighbors and interact with staff members more regularly.
2. Recommend exercise
You can help your loved one socialize by encouraging them to exercise and partake in group activities. Not only do these give your family member a chance to interact with others, but exercise can improve self-worth and self-image in seniors. Improving self-image can be a step towards seniors wanting to motivate themselves to socialize more with others.
There are many different exercise and activity groups for seniors, including groups for older adults who have limited mobility. More mobile seniors may enjoy outdoor activities, which are great for meeting others. Sports like golfing and bowling are group activities, and can help seniors make new connections. Even a walk in the park can help seniors get out of their senior living home and in a place where they can socialize with others.
3. Find groups and clubs to join
Another way for seniors to interact with others is to find clubs to join. Clubs and groups are able to provide weekly or monthly times where your loved one has scheduled social interactions. Being part of a club or group can help seniors feel motivated to go out and engage with others.
Clubs can also help seniors meet new people out of their regular network of friends and family. Examples of clubs many seniors enjoy include:
A major barrier for seniors is getting to the places where they have a chance to interact with others. Offering transportation and rides to events for your elderly loved one is a great way to help them socialize.
Having a source of transportation can also help seniors feel more independent. When they have options for socialization beyond what is offered at their senior living home, they can feel more comfortable exploring places and groups that otherwise would be unavailable to them.
5. Encourage new hobbies
Finding new things to do can help seniors want to get out and socialize with more people. A new hobby requires learning and cognitive thinking, which alone is a great exercise for seniors. In addition, seniors may need to gather new information from others with the same hobby, which provides another way for seniors to meet others and socialize.
Most hobbies aren’t limited to specific age groups, which can expand an older adult’s social circle beyond the friends and family they already are familiar with. Having new sources of excitement can also stop a loved one’s descent into social isolation.
6. Explain social apps and technology
Technology provides a great platform for seniors to be able to make new friends, connect, and interact with others. It may be difficult for older adults to understand how to utilize technology and social apps, so you can help out by being patient and clearly explaining technology such as:
Apps like Facebook and Skype can help seniors stay in contact with distant friends—along with seeing what the grandkids are up to in daily life.
Lyft and Uber can help your senior loved one travel around town if you live far away to help provide rides.
Online games like Words with Friends can help seniors meet new people without having to leave home.
While technology is a great way for seniors to connect and stay in touch with people, help them understand internet safety as well. By helping your loved one stay active on social media, you can help them avoid isolation even if you are unable to visit often.
Seniors need socialization for more than just making friends. Socializing can help seniors avoid isolation and depression. Interacting with others can also help seniors maintain their cognitive functions. You can help your loved one stay healthy for longer by encouraging and helping them with their socialization skills.
Every now and then, a news article comes along and tells us about how some strangers have committed fraud or scammed the elderly. Although scams and fraud are common, it is not nearly as common as the exploitation taking place by people who our elderly citizens come to trust. According to the National Adult Protective Services Association (NAPSA) 90 percent of elder financial exploitation is committed by trusted people such as caretakers, family members, neighbors, friends, attorneys, bank employees, doctors, nurses and pastors.
NAPSA statistics also stated one in nine elders have been exploited within the past 12 months while one in 20 said they have perceived mistreatment recently. Sadly, only one out of every 44 cases is ever reported, and of those reported physical abuse and neglect is usually included. Financial abuse has increased dramatically over the past ten years in both number and complexity and has become widespread and deadly. Exploitation has a dramatic effect on the elderly and can lead to a loss of trust, loss of security, depression, the inability to provide long-term care and even the loss of an elder’s primary residence.
Why are the elderly attractive targets? The elderly become easy targets because isolation, loneliness and disabilities lend themselves to the trusting of people who are willing to give them time and attention. Along with this, advanced technology has made managing finances more and more difficult and the elderly are less likely to take action against perpetrators.
Some of the most common exploits by family members are:
Abuse of Power of Attorney – Stealing monies for own use.
Abuse of joint bank accounts – Family members take advantage by using for themselves.
Stealing checks and ATM cards – Withdrawing money from victim’s accounts.
Threatening abandonment or physical abuse – Doing so gives the perpetrator what they desire.
Refusing care or medical services – By refusing care the abuser can keep assets available for their own use.
Some ways to intervene and prevent exploitation are:
Reduce isolation – Frequent visitations can help keep an elderly family member from seeking suspect relationships with untrustworthy individuals.
Close joint bank accounts – Instead, help with writing out checks for bills but keep accounts in the individuals name to prevent others from taking advantage.
Revoke Power of Attorney – If an individual is suspected of abusing the Power of Attorney, have them removed and assign the Power of Attorney to a trusted member of the family.
Restart utilities if they are shut off – Assist in negotiating and paying to have utilities restored.
Find a responsible party to manage funds – If family members cannot be trusted, then find a trusted agency to aid in managing funds.
Report suspected exploitation to proper authorities – Report to multiple agencies including law enforcement. Work with financial institutions to better recognize financial abuse.
Remember to include elderly family members in your family activities; after all, they were never too busy for you when you needed them. For additional information visit: http://www.stopfraud.gov/protect-yourself.html
Michigan State University Extension offers financial management and homeownership education classes. For more information about classes in your area, visit MI Money Health. Also, if you are wondering about your financial health, take a financial health survey from MI Money Health to get your financial health score! It is confidential and your answers never connect back to your name. This survey can help you evaluate your current financial situation, provide ideas on how you may improve your financial health and connect you to resources in your local community.
Good medicine is about getting back to the basics and leading a healthy lifestyle. And there’s no better way to do this than to start your day with a healthy meal.
I know this can be difficult some days, especially if you are in a hurry. If you are like me, you are lucky to get out the door on time to get to work, school, exercise class, or an early-morning meeting.
I want to help you be prepared for whatever may come your way throughout the day.
Even if you make an unhealthy choice (or two) later in the day by eating or drinking something high in sugar and low in nutrition, at least you know you started your day the healthy way. Adding veggies, protein, hydration and nutrition to your breakfast can help you lean more toward a healthy lifestyle.
Smoothies are a good choice for breakfast because you can add so many different (and healthy) ingredients to help you stay full all morning.
It’s important to remember that not all smoothies are the same. Some are full of sugar and lacking in nutrition. My favorite green smoothie is full of nutrients because, remember, our bodies need vitamins (vitamin D, calcium, B vitamins), minerals (iron), protein, fat and carbohydrates every day.
The ingredients in my green smoothie help in several areas of wellness, including heart health, protection from cancer and maintaining strong bones. I have listed the ingredients separately, including an explanation of what each ingredient brings to the smoothie.
I make this smoothie for breakfast most days, not only because it tastes great but also because it can prevent colon cancer.
Colorectal cancer is the third most common cause of cancer death in the United States, and the second most common cancer in women.
This is just one more excellent reason to give this smoothie a try for breakfast tomorrow and every day thereafter.
Colorectal cancer is preventable in most cases by early detection, though you can also improve colorectal health by maintaining a healthy weight and eating a proper diet—rich in fiber and antioxidants (like the ingredients in my green smoothie), low in saturated fats and red meat, and high in vitamins.
As the weather gets colder and the leaves begin to change, it’s time to start celebrating the fall season! While you may not be jumping in leaf piles or going trick-or-treating anymore, there are still plenty of activities to fill your days and get you in the spirit of the season as an older adult. From decorating to baking delicious treats to visiting an orchard, here are some amusements that will keep you occupied for the entirety of autumn.
Indoor activities
If cold weather isn’t your thing, there’s no need to miss out on all the fall fun! Here are four great indoor activities that will help you celebrate no matter what the outside temperature is!
Create a knitted masterpiece
Not only has knitting been proven to be good for your mental and emotional health, but it helps get you in the mood for fall with cozy yarns in fall colors. Whether you are a beginner or a master, there is a knitted craft for you! Give your masterpieces away as gifts to your family and friends to help spread the fall spirit, or keep them for yourself as a reminder of your hard work!
Watch movies
From spooky Halloween classics like Nightmare on Elm Street to heartwarming fall romcoms like You’ve Got Mail, there are movies from every genre that will be a fit for everyone’s tastes! Gather your friends together and have weekly movie nights where you eat delicious snacks and watch all your fall favorites.
Start decorating
Decorating your home is one of the best ways to bring the fall atmosphere indoors! Surrounding yourself with decorations helps you stay in the right mindset for fall, no matter which direction you look! Pick a theme like Halloween or the outdoors, or just have fun adding in touches of everything you like. Examples of decorations can include:
Displays of pumpkins and gourds
Festive fall centerpieces
An autumn wreath on the front door
Leaf and pinecone table displays
Decorative candle holders for candles with fall scents
Additional pillows and throws in fall colors like orange, brown, and red
Make some baked goods
Baking not only lets you make tasty treats, but it will also fill your home with good smells and warmth from the oven. There are the classics like pumpkin and apple pies, but try pushing yourself with new recipes for baked goods you haven’t made before! Think of ways to use in-season fruits and veggies to make mouthwatering foods for family and friends—or to keep for yourself!
Outdoor activities
Want to get outside to see all that autumn has to offer? Take a look at these four ideas for outdoor activities that will help you experience the true beauty and some of the best joys of the fall season.
See the changing colors
Getting outside doesn’t have to be a big ordeal—just taking a simple walk and enjoying the fall foliage is a great way to experience the natural beauty of autumn. Breathing in the crisp air and taking photos of the prettiest trees can be both relaxing and good for your health. If you are artistically minded, try sketching or painting some of the sights you see!
Get ahead on gardening
Gardening may traditionally be a spring activity, but fall can be the best time to get prepped for next year! Planting perennials in fall ensures you have beautiful blooms come spring—without having to do the work then! You can also try container gardening and plant some late-blooming flowers in containers that can be outside until it gets too cold, then can be brought inside to enjoy!
Visit an orchard
There are orchards abound in the midwest, and now is the perfect time to visit one! Plan an outing with the grandkids, or just go with friends your own age. Orchards have many activities, from classic apple picking to pumpkin patches to hay rides. Many have homemade treats for sale, like donuts and fresh pressed apple cider. Make a whole day of visiting the orchard, and take your spoils home to either decorate or bake with!
Build a bonfire
Fall fun isn’t just limited to the daytime! After the sun sets is a perfect time to grab a bunch of blankets and warm up in front of a bonfire. You can roast marshmallows, tell scary stories, or just enjoy the company of others and those you love—all while feeling cozy, even as the weather grows colder around you.
There are lots of ways to enjoy autumn, even as an older adult. With all these activities and more at your fingertips, there’s no way you won’t have a wonderful fall and get into the spirit of the season everyday! At assisted living communities like Vista Springs, we plan fun fall activities on each day of the calendar. Come visit Vista Springs and see the Full of Life experience for yourself!
As we get older the chance of our suffering a fall increases, in fact according to the National Council on Aging (NCOA) 1 in 4 Americans aged 65+ falls each year. Relying on your body to catch you and keep you steady, and then losing this ability, can be a serious downfall to your mobility and morale.
Sometimes the fear of falling can be such an all-consuming worry that you may start retreating from doing the things you used to love. However, just because you may notice a drop in your confidence, movement levels, and strength, it does not mean that you can’t improve upon these things and live a fulfilling life. The key to fall prevention is that because we know which factors contribute to falls, we can work to prevent them. The National Council on Aging recommends a number of steps you can take to prevent a fall and build your confidence along the way.
1.Find a good balance and exercise program. This is vital because building up your body’s flexibility, strength, and balance enables you to avoid falling in the first place; if you do happen to fall, you’ll have the ability to get up safely. The AAAWM offers a variety of evidence-based fall prevention classes through its Healthy Aging programs such as A Matter of Balance and EnhanceFitness. There are also a number of evidenced-based programs available throughout West Michigan. Check out your local Council on Aging and Area Agency on Aging as resources to learn more about these Healthy Aging programs. You can also find a class locator here: https://www.aaawm.org/classes
2.Talking to your health care provider is the second step to fall prevention. It is helpful to go over your medical history and if you’ve experienced falls in the past. Your provider also has the ability to assess your risk level for a fall and what can be addressed to lower this risk.
3. Regularly review your medications. Some medication’s side effects can increase your risk of falling, and of course, you should take medications only as they are prescribed by your doctor.
4.Get your vision and hearing checked annually. Proper sight can help you avoid trip hazards and obstacles, and abnormalities in your inner ear can also negatively impact your balance. Treat your health as a top priority to fall prevention and check in with your doctor on these three steps to ensure your well-being.
5. Keep your home safe by removing hazards that are commonly overlooked, but easy to fix. A few things to look for: Do you have a clear pathway through your rooms? Look for rugs, cords and wires, and bulky furniture that may be in your way. Assess your stairs; if steps are uneven or broken this can cause you to fall, and make sure that your stairway is well-lit and has a handrail. In the kitchen, it is best if items are not on kept high shelves, and that your step stool is sturdy if you must use it. In your bedroom, you should have a light close to the bed within easy reach, as well as a well-lit path to the bathroom. Lastly, your bathroom should have some sort of support for you to rely on when using the toilet and bathtub, and if you have a slippery shower floor, add a non-slip rubber mat. All helpful things to keep your home safe!
6.Enlist the help of your family and friends. Let them know that you are worried about falling and would appreciate their help in making your home a safe space. They can provide an extra set of eyes and hands to rid your house of obstacles. They are also likely to help you navigate talking to your doctor, checking your vision and hearing, and reviewing your medications. Having their help will make the process less overwhelming for you. Often those around you are eager and willing to help, you just need to ask!
These six steps come together to help you avoid falls, so you can continue to do the things that you love. Getting older doesn’t mean a loss of independence; it simply means adapting your environment to best fit your needs so that you can flourish. Be sure to use the resources around you; from your doctor to a family member or friend, to help you take these preventative measures. For more information, visit the National Council on Aging’s website at www.ncoa.org.
Every year, once the calendar reaches the second half of October, it becomes clear that the Midwest’s colder seasons are well and truly here. While autumn, winter, and early spring are all beautiful and fun in their own ways, getting outdoors can be a hassle for aging adults. When the sun sets earlier, days get chilly, and we trade our beach towels for cozy blankets, indoor senior activities are the perfect way for everyone to enjoy any weather.
Staying active and entertained during fall and winter is very important for an aging person’s health — both physical and mental. Seasonal affective disorder is a mental health condition caused by a drop in exposure to the sun, and is much more common in northern states than sunnier southern latitudes. Symptoms manifest as a mild depression, causing sufferers to sleep more, lose interest in previously enjoyed activities, and withdraw from social interaction. Encouraging seniors to engage in activities such as games and crafts helps draw them out of depressive episodes, capturing their interest and stimulating their minds and bodies. Here are some great activities that are perfect to try indoors:
1. Work on hobbies or try new ones
Nurturing favorite hobbies is a fun and engaging way for aging adults to stay active during the winter. Cooking, knitting, woodwork, and sewing are all excellent activities that require concentration and hand-eye coordination. If a senior has interests that lean more towards the outdoors, try introducing them to relevant documentary films or crafts they can utilize when it gets warm, such as bird houses or garden decorations.
2. Make seasonal crafts and decorations
One wonderful thing about fall and winter is the holiday season. Halloween, Thanksgiving, Christmas, New Year’s, and Valentine’s Day, just to name a few, all have fantastic themes that you can use for art projects, crafts, and decorations. Here are a few of our favorites: these leafy candle holders, these lovely waterless snow globes, and these candy jars.
3. Play games with others
Playing games is a great way for everyone to connect with friends and peers, especially for seniors. Games help to keep minds sharp and spirits up! Group games like charades are a fun way to get the laughter going, and board games like Scrabble, cribbage, and chess make players think strategically and use language and math skills.
4. Show off your green thumb
It can be depressing when there’s not much greenery outside. Green is a symbol of life, and can even have calming effects. So what better way to bring green back into a senior’s life during drab months than indoor gardening? Try making planters or decorating pots with them in addition to maintaining beautiful indoor flowers or plants for an extra personal touch.
5. Make gifts for loved ones
In the seasons of thankfulness and giving, sometimes a small gift goes a long way. Photobooks, cookies, clothes, and decorations are all wonderful, personalized gifts for friends and loved ones. While making gifts, talk about who they’re going to be given to, and any special memories that the senior has of them. This engages them creatively and socially, making it a great bonding activity.
Though there may be bad weather on the horizon, that doesn’t mean fun has to end! Indoor senior activities are versatile and engaging, and suitable for any age or ability level. Keeping seniors engaged all year round is critical for their health, and keeps them loving life to its fullest.
According to the Geriatric Education Center of Michigan at Michigan State University, depression in older adults can seriously affect their quality of life and health. Stress, depression and anxiety can contribute to physical ailments including digestive disorders, sleep disturbances and lack of energy. Older adults who are depressed can also have an increased risk of substance abuse, reduced cognition, higher risk of suicide and a higher incidence of heart attacks.
Older adults can experience different reasons and risk factors for depression than younger adults. HelpGuide.org, a research-based website in collaboration with Harvard Medical School, says that common reasons and risk factors for depression in older adults can include:
Health problems – Illness and disability, chronic or severe pain, cognitive decline, damage to body image due to surgery or disease.
Loneliness and isolation – Living alone; a dwindling social circle due to deaths or relocation; decreased mobility due to illness or loss of driving privileges.
Reduced sense of purpose – Feelings of purposelessness or loss of identity due to retirement or physical limitations on activities.
Fears – Fear of death or dying; anxiety over financial problems or health issues.
Recent bereavements – The death of friends, family members, and pets; the loss of a spouse or partner.
Michigan State University Extension says that ways you can help are to learn about and recognize the signs and symptoms of depression in older adults and the elderly. Common symptoms include sadness, fatigue, abandoning or losing interest in hobbies or other pleasurable pastimes, social withdrawal and isolation (reluctance to be with friends, engage in activities, or leave home), weight loss or loss of appetite, sleep disturbances, loss of self-worth, increased use of alcohol or other drugs, or a fixation on death, suicidal thoughts or attempts.
Is it depression or dementia? According to Harvard Health Publications, here are some signs to watch for:
With depression, mental decline can happen quickly, but with dementia, mental decline happens more slowly.
When someone is depressed, they still know things like the correct time, date and where they are, but with dementia, they become confused and disoriented and sometimes lost in familiar locations.
With depression, people have a hard time concentrating, and they may worry about memory problems. People with dementia have short-term memory loss and don’t notice memory problems or seem to care.
When someone is depressed, language and motor skills are slow, but normal, whereas someone with dementia has impaired writing, speaking and motor skills.
There is good news! According to a study published by Harvard Medical School’s Harvard Health Publications, for those who stuck with treatment, depression resolved in seven out of 10 people. Completing a treatment regime can increase positive mood, strengthen personal relationships, increase satisfaction in activities of daily living and help people feel like themselves again.
If you are concerned that your loved one is suffering from depression as an older adult, help them connect to their primary care provider to assess the situation and to identify health and community resources to help them restore their quality of life.
“Silence is golden” or so the saying goes, but is it always a good idea? Silence is not golden when it comes to the subject of your parents’ living expenses, healthcare and elder care costs. According to the Fidelity Intra-family Generational Finance Study (FIGS), 4 out of 10 families have not had a conversation with their elderly parents about living expenses, healthcare, and elder care costs. One reason, as stated in the study, is that parents worry that their adult children are counting too much on a future inheritance, while children don’t want to upset their parents.
Because of this reasoning, the subject of money becomes taboo and needed conversations are not happening.
According to the FIGS study, children and parents didn’t believe having a conversation about living expenses, healthcare, and retirement was difficult to start. The difficulty comes with the depth and the detail of the conversation and when to start having the conversations. The important thing to remember is don’t wait until an emergency to have the conversation.
Below is a list of topics and ages when discussing retirement issues that can help avoid future emergency conversations:
Age 50
AARP Eligible, Senior Discount Programs, Catch up contributions of $1,000 for IRA and $5,500 for 401k, 403b and TSP
Age 55
401k or retirement withdrawals without 10 percent early penalty
Age 59 ½
Take from any retirement account without 10 percent early penalty including Roth IRA, as long as it’s been held for 5 years.
Age 62
Earliest age to collect Social Security. Eligible for reverse mortgages.
Age 65
Eligible for Medicare (Apply 3 months before 65th birthday) – otherwise Medicare part B and prescription drug coverage part D may cost more money
Age 66
Full retirement if born between 1943-1954 Can collect Social Security without reduction and no offset on amounts earned.
Age 70
Maximum Social Security accrual – time to start.
Age 70 ½
IRA and 401k contributions must stop. Must begin taking required minimum distributions
Before beginning a conversation on a sensitive subject such as money, you have to realize that the conversation is not a democracy; your parents have made decisions about their money all of their life and they are not about to stop now. Remember, it is your parents’ money and their decision. Below are 10 suggestions to aid in having a conversation concerning retirement, living expenses, healthcare, and elder care.
Start Discussions Early. Do not think that it will only take one talk. The earlier you begin discussions, the more time will be on your side and the easier the discussions will become.
Include all family members. Make sure all siblings are included in the discussions. This way, everyone in the immediate family is fully aware of all decisions made and are not getting information passed on to them that may or may not be accurate.
Explain the purpose of your conversation. Communication is integral. Explain your concerns about how your parents will be cared for and how they feel about their financial future.
Understand your parents’ need to control their own lives. The conversation is not about preserving your inheritance. It is about your parent’s right to be able to live their life how they want to live it.
Agree to disagree. It is okay to disagree; the conversation is not about who is right or who is wrong.
Use good communication skills. Listen to understand not to reply. If you don’t understand, then ask for clarification.
Ask about records and documentation. Do not be afraid to ask where pertinent records are located and who would need to be contacted concerning them are.
Provide information. If you come across information you deem to be useful in helping to make appropriate decisions, provide it to everyone involved in your ongoing discussions.
Re-evaluate if things aren’t working well. Do not be afraid to take some steps backwards if conversations are not being productive.
Treat your parents with respect. Always respect your parent’s wishes regarding decisions concerning their living expenses, healthcare and elder care.
If you find yourself struggling to stay alert, it could hint at an underlying medical problem—or the need for changes to your nighttime sleep routine. (Courtesy Spectrum Health Beat)
Napping isn’t just for infants and children. Adults can get in on the action, too—they need only recognize the right time, place and circumstance.
Feeling fatigued or groggy during the day? That’s a good place to start. But you first need to determine why you’re feeling that way.
A nap can be refreshing and invigorating, helping you reenergize for a trip or for the workday, or whatever activity you’re undertaking, said Mary Barr, adult nurse practitioner in sleep medicine at Spectrum Health.
But the circumstances allowing for a nap will vary.
Generally speaking, you should only be napping during the day if you’re ill or if you’re trying to relieve pain. You could also nap amid abnormal circumstances—when you’re recovering from an acute injury, for example, or managing chronic illness.
Sometimes your schedule might deprive you of some much-needed sleep. If you find there’s no way to make it through the day without stealing a few quick moments of rest—or if you’re engaged in an activity that is simply wearing you down—a short nap is entirely acceptable.
Just be sure it’s a temporary solution. You should change your activities so you can keep to your regular schedule.
If you feel sleepy while driving, pull over in a safe place and catch a few Zzzs, Barr said. Likewise, when performing tasks that require high levels of attention, consider a nap to ward off fatigue.
If you’re at work, your nap needs to happen while on break or during your lunch hour.
“A 15-minute nap—often called a power nap—can refresh you when you are feeling sluggish or inattentive, groggy or not focused,” Barr said.
Generally, a 15- to 30-minute nap is enough. You can tell if you’ve slept too long because you’ll wake up feeling more groggy than before, she said.
There’s no ideal nap time, just whenever you feel sleepy during the day. Generally, this is after lunch for most people.
Falling asleep when napping is good, although you may not necessarily fall into any deep sleep stages.
Not all naps are equal
A word of caution: Don’t nap too late in the day or too close to your typical bedtime. Such naps can interfere with normal nighttime sleep routines, Barr said.
And make no mistake—you need a good night’s sleep every single night. Usually, if your sleep routine is good, you won’t need additional napping.
Barr offered a good rule of thumb: Make sure your nap is at least six to eight hours before your normal bedtime.
She also said that napping every day could be an indication you’re not getting enough rest at night. Bad sleep habits could cause this, but there could also be a medical problem. Sleep apnea or restless legs syndrome, for example, can make people feel sleepy during the day.
One American Academy of Sleep Medicine study that found frequent napping is associated with an increased risk of Type 2 diabetes in older adults.
Adults who don’t sleep well at night should analyze their sleep habits to see what might be interrupting their sleep. Stimulants such as caffeine or nicotine could be to blame, but bad sleep habits could also be the culprit.
Some other napping tips from Barr:
Keep the nap short—ideally about 30 minutes.
Make sure the nap is in a safe, comfortable place where you won’t be disturbed.
Avoid long weekend naps, especially if you don’t nap during the week.
Don’t resort to napping to make up for sleepless nights.
If sleepless nights are a recurring problem, you may need to seek help from a sleep professional to determine if there is an underlying medical cause.
Sleeping in on Saturday and Sunday mornings may feel like a reboot from a harried week, but it’s unlikely to compensate for what your body really needs: consistently good sleep. (Courtesy Spectrum Health Beat)
People who are sleep-deprived during the week often try to make up for it on weekends. But a new study suggests the tactic may backfire.
Researchers found that weekday sleep loss had negative effects on people’s metabolism—and “catch-up” sleep on the weekend did not reverse it.
In fact, there were signs that the extra weekend shut-eye could make matters worse, said senior study author Kenneth Wright, a professor at the University of Colorado, Boulder.
The bottom line, according to Wright, is that people need to consistently get sufficient sleep.
“If you want to lead a healthy lifestyle,” he said, “that has to include good sleep habits.”
The study, published online recently in the journal Current Biology, included 36 healthy young adults. They were randomly assigned to one of three groups that all spent nine nights in the sleep lab.
One group was allowed to sleep for up to nine hours each night. A second could sleep only five hours. The third group was allowed five hours of sleep for five days, then a weekend “recovery” period where they could sleep in as late as they wanted. After that, they returned to five hours of sleep for two nights.
Wright’s team found that in both sleep-deprived groups, people lost some of their sensitivity to insulin, a hormone that regulates blood sugar. They also began to eat more at night and gained some weight, on average.
The group that was allowed to sleep in on the weekend saw one benefit: There was less late-night eating on those days.
However, they went right back to post-dinner munching once they returned to five-hour nights. And their insulin sensitivity remained impaired.
In addition, Wright said, they showed decreased insulin sensitivity in the liver and muscles, specifically—which was not seen in the group that got no catch-up sleep over the weekend.
Over time, decreased insulin sensitivity can be a precursor to Type 2 diabetes. And a number of studies have linked chronic sleep loss to heightened risks of diabetes and obesity, Wright noted.
In general, experts recommend that adults get seven or more hours of sleep each night for the sake of their overall health. Yet, studies show that more than one-third of U.S. adults fall short of that goal.
Dr. Phyllis Zee, a sleep specialist and professor at Northwestern University School of Medicine, in Chicago, said, “We tend to buy into the myth that by ‘catching up’ on sleep on weekends, we’ll (reverse) the adverse effects of repeated sleep loss.”
But, according to Zee, who was not involved in the new research, “the results of this study support that it is indeed a myth. In fact, even the muscle and liver ‘remember’ the adverse and persistent effects of sleep loss.”
It’s true, Wright said, that real life can get in the way of optimal sleep. But he added that people should take an honest look at their habits and see if they can make time for a good night’s sleep.
“What are the ‘sleep stealers’ in your life?” Wright said. “Are you up late watching TV or on your computer?”
Late-night “screen” use is a problem not only because it takes time away from sleep, he pointed out. Staring at a blue light before bedtime can actually disrupt your ability to fall asleep.
Sleep is vital for a range of body processes, not only metabolism. And Zee said there’s evidence that other effects of chronic sleep loss—including dampened alertness and mental performance—cannot be erased with a couple of nights of catch-up sleep.
“Regularity in both timing and duration of sleep is key to brain and body health” she said.
The Downtown Market will host a hands-on event to make the classic chinese food favorite xiaolongbao — traditional soup dumplings. Go here for complete information.
Slow down and eat
Metro Health-University of Michigan Healthhas a workshop with fall cooking written all over it — how to prepare delicious, low fuss slow cooker meals. Go here for complete information.
Good for all ages
Vista Springs Assisted Living offers a few hand-picked, heart-healthy, antioxidant loaded recipes because perfect for autumn evenings, warm colors, and the bountiful harvest we receive every year. Go here for complete information.
Fun fact:
50 million
About 50 million pumpkin pies are consumed each Thanksgiving. Source.
Technology can seem overwhelming to those who didn’t grow up with it, and too often seniors give up on trying to understand new advancements. While it’s true that adapting to technology doesn’t come as naturally to seniors as it does to younger generations, there are a lot of benefits of technology that you should know about. One example is apps, a downloadable application that can be used on a phone or tablet.
1. Healthcare apps
Seniors can use apps to access healthcare information faster. Many healthcare facilities and doctors use apps to create patient portals and upload your medical information for you to view. Doctors can also have chat lines to be available after office hours for emergency medical questions.
Some healthcare apps even allow you to fill prescriptions online, saving you a phone call or doctor’s visit when you need medications refilled on short notice. You can also use a health app to monitor symptoms of chronic conditions.
Ridesharing apps allow you to get a ride without needing a car yourself. These apps will share your location with a certified driver who will pick you up and take you where you need to go for a small fee. No parking needed!
These apps are great for seniors because if you don’t have a car or don’t feel comfortable driving someplace you can have a source of transportation.
Social media apps are some of the most popular among people of all ages. While you may have a Facebook account on your computer, it can be a great asset to have the app downloaded on your phone or tablet as well. Then you can easily see photos, posts, and updates from friends and family.
Staying connected to people is an important part of senior health. Socialization is a big part of ensuring that your cognitive functions continue to operate healthily as you age. Social media apps can help you keep in contact with people, as well as sharing your own thoughts and events.
As mentioned above, finding ways to help keep your brain functions healthy is an important aspect of maintaining your cognitive and memory health. In order to help, there are apps specifically made to challenge your brain and improve your mental functions. You can learn new skills, thought patterns, and languages through apps, and most can be explored for free.
Let’s face it: grocery shopping is a chore at any age. However, it becomes especially difficult as a senior to find the time and energy to drive to the store, find everything you need, get it up on the checkout line, carry your bags to the car, haul them all inside, and put everything away. So why not use apps to cut out some of these steps?
Grocery delivery apps like Shipt and other food delivery apps can take all the travel time out of finding the foods you need to stay energized and healthy.
From simple slips to more serious reminders, it’s important to have a
system in place to help us remember when something important comes up.
Apps can help with sound and vibration notifications that capture our
attention. Different apps have features that may be better for your
memory, so play around to find one that fits your needs!
It’s the Golden Age of Television, and you don’t want to miss a minute! There are so many different television and movie watching opportunities, so having the ability to watch your favorite programs from anywhere is a great benefit of app technology.
If watching television isn’t your go-to activity, there are still plenty of ways to find entertainment with reading apps. Whether you pay for a monthly subscription with Amazon Kindle, or want to borrow library books to read online, there’s an app for you! You can even listen to books through Audible, which reads books out loud so you can hear your favorite story while doing other tasks.
If you still want more entertainment, there are an abundance of gaming apps that you can try out. Some are puzzle based, which can help build cognitive functions, some are played against other people, and some are just great for passing time.
No matter what type of games you like to play, there are apps available for you. These apps are so popular that they have an entire tab under your app store to search within! Take a look and see which apps are going to provide you with the most fun.
10. Music apps
Music is one of nearly everyone’s favorite pastimes, and is especially great for seniors. As with other forms of entertainment, there are more options available now than ever before. And, with the help of music apps, you don’t need to have any equipment beyond a phone or tablet to enjoy all your favorite songs.
For almost anything you can think of, there is an app that can help. While technology may seem overwhelming, getting some help from a younger family member or friend to really understand tools like apps can make technology a great addition to every senior’s life!
Making a conscious decision to let go of anger and resentment rooted in the past will help you focus on what’s important today. (Courtesy Spectrum Health Beat)
It’s surprisingly easy to hold a grudge, but whether it involves a friend, a co-worker or a loved one, it can fill you with bitterness, keep you stuck in the past and even lead to anxiety or depression.
That means you’re the one suffering from the situation—and not necessarily the subject of your anger and irritation.
Besides the emotional toll, researchers from Glasgow Caledonian University and Edinburgh Napier University, in Scotland, found that holding a grudge can also heighten feelings of physical pain, even if that pain has nothing to do with the incident in question.
So if your lower back is bothering you or you have the achiness of arthritis, your pain can feel worse if you’re stewing over the grudge.
Letting go of a grudge starts with forgiveness. That doesn’t mean you’re excusing the behavior the other person exhibited—and you may never forget it—but if you can forgive the person for their mistake, you can break free of the hold he or she has had on your life.
The benefits are wide-ranging and immediate.
Making a conscious decision to let go of the anger and resentment that keeps you rooted in the past will allow you to focus on your present and what’s important to you today.
Letting go of grudges frees you to focus on the positive relationships in your life—the ones that bring you true happiness and contentment. It also lessens feelings of anxiety and hostility while improving self-esteem and your health in general.
As you let go of grudges, they will no longer define you and you’ll feel like a burden has been lifted from your shoulders.
