Category Archives: Senior Living

Feel swollen? Blame salt

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Given their notoriously high salt content, packaged snacks may be one of the biggest culprits in your struggles with bloating and gas. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


If you often feel bloated after a meal, don’t be too quick to blame high-fiber foods. The real culprit might surprise you.


Your gut may be rebelling because you’re eating too much salt, a new study suggests.


“Sodium reduction is an important dietary intervention to reduce bloating symptoms and could be used to enhance compliance with healthful high-fiber diets,” said study researcher Noel Mueller, an assistant professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.


He and his research colleagues looked at data from a large clinical trial conducted in the late 1990s known as Dietary Approaches to Stop Hypertension-Sodium, or DASH-Sodium for short.


Their conclusion: Consuming a lot of salt increases bloating, as does a healthy, high-fiber diet.


Although it’s not clear exactly how salt contributes, Mueller suspects fluid retention may be the key.


Eating more salt can promote water retention and make digestion less efficient, which can lead to gas and bloating, he said.


Studies in mice have shown that dietary salt can alter the makeup of gut bacteria. And that, in turn, can affect gas production in the colon, Mueller said.


“Our study suggests that selecting foods with lower sodium content, such as those that are not ultra-processed, may help relieve bloating in some people,” he said.


Bloating affects as many as a third of Americans, including more than 90% of those with irritable bowel syndrome. It’s a painful buildup of excess gas created as gut bacteria break down fiber during digestion.


For the current study, the researchers used findings from a 1998-1999 trial.


In that trial, the DASH diet—one low in fat and high in fiber, fruits, nuts and veggies—was compared with a low-fiber eating regimen. The trial’s goal was to learn how salt and other factors affected high blood pressure.


The new review found that about 41% on the high-fiber diet reported bloating and men had a bigger problem with it than women. And diets high in salt increased the odds of bloating by 27%.


“We found that in both diets, reducing sodium intake reduced bloating symptoms,” Mueller said.


The upshot is that reducing sodium can be an effective way to prevent gas—and may help people maintain a healthy, high-fiber eating regimen.


Many things can cause bloating—lactose intolerance, celiac disease, small intestinal bacterial overgrowth, infection or other conditions, said Samantha Heller, a senior clinical nutritionist at New York University Langone Health.


“If someone is experiencing gastrointestinal symptoms such as bloating on an ongoing basis, they should see their health care practitioner to see if the cause can be pinned down,” said Heller, who wasn’t involved with the study. “This way they will know how to manage the issue.”


Occasional bloating is not uncommon, she added.


To help you avoid excess gas and bloating, Heller offered these tips:

  • Increase physical activity.
  • Limit highly processed foods, such as fast food, frozen meals, junk food and fried food.
  • Increase your fluid intake and make peppermint tea part of it. Avoid carbonated beverages.
  • Eat more foods that are rich in fiber, such as vegetables, legumes and whole grains. Increase these slowly and in small portions and be sure to increase your fluid intake at the same time.
  • Have smaller meals.

The report was published in the American Journal of Gastroenterology.


Reprinted with permission from Spectrum Health Beat.




Top 10 ways to prevent GERD

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There are several things you can do to knock out reflux before it becomes a problem. Among them is avoiding spicy foods. (Courtesy Spectrum Health Beat)

By Health Beat staff


Unlike many other medical conditions, gastroesophageal reflux disease is almost completely preventable.


Most of us have suffered with the occasional bout of heartburn (also called acid indigestion). It’s that burning chest pain that begins behind the breastbone and moves up to the neck and throat. It happens when acids in the stomach back up into the esophagus and burn the lining.


“If you’re having heartburn or acid reflux more than twice a week for a few weeks, however, it could be GERD,” said Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. “GERD is a more serious and longer-lasting condition.


Over time, GERD can permanently damage the esophageal lining and lead to even more serious conditions such as Barrett’s esophagus or esophageal cancer.


“There are a number of different lifestyle modifications you can try to help calm the burn, or hopefully avoid it altogether,” Dr. Sateesh said. “But it’s not a ‘one size fits all’ approach. What works for one person may not work for someone else. Keep trying, and find what works for you.”

1. Lose weight

Obesity is the leading cause of GERD. Lose weight if you’re overweight and don’t gain weight if you’re not.

2. Avoid foods known to cause reflux

Place these foods on your ‘do not eat’ list (or at least, ‘eat in moderation’, if you’re willing to take your chances):

  • Fatty foods
  • Spicy foods
  • Acidic foods, like tomatoes and citrus
  • Mint
  • Chocolate
  • Onions
  • Coffee or any caffeinated beverage
  • Carbonated beverages

3. Eat smaller meals

Large meals fill the stomach and put pressure on the area where the stomach and esophagus join together. This pressure makes reflux more likely. Smaller, more frequent meals are better.

4. Don’t lie down after eating

Gravity normally helps keep stomach acid where it belongs: down in your stomach. So wait at least three hours before you lie down after a meal and be sure to eat early to give your stomach time to empty before bedtime.

5. Elevate the head of your bed

Stomach acid, like water, does not roll uphill. Raising the head of your bed six to eight inches can help gravity keep gastric acid down in your stomach. Or, you can use a wedge-shaped support to elevate your head and upper chest. Don’t use extra pillows, as they only raise your head and will not help with GERD.

6. Review your medications

There are a number of medications that can affect your digestive system and increase your risk of GERD. These include:

  • Non-steroidal anti-inflammatory drugs
  • Calcium channel blockers (often used to treat high blood pressure)
  • Certain asthma medications, including albuterol
  • Anticholinergics (used to treat conditions such as seasonal allergies and glaucoma)
  • Bisphosphonates (used to boost bone density)
  • Sedatives and painkillers
  • Some antibiotics
  • Potassium
  • Iron tablets

If you’re taking any of these medications, talk to your doctor about switching to another drug that does not have the same effect on the upper digestive tract. Don’t, however, stop taking a prescribed medication without first consulting your doctor.

7. Stop smoking

Some studies have found that nicotine can relax the muscles that keep the esophagus closed off from the stomach and can also interfere with your saliva’s ability to clear acid out of the esophagus.

8. Cut back on alcohol

As with smoking, alcohol can cause these same muscles to relax. Alcohol can also cause the esophageal muscles to spasm.

9. Wear loose-fitting clothes

Don’t wear tight clothing or belts that can constrict your stomach. Yes, this is permission to wear yoga and sweat pants!

10. Take an antacid

Antacids neutralize stomach acid before it backs up into the esophagus.


“If, after trying the above tips, you’re still experiencing GERD, see your doctor or a gastroenterologist for further evaluation,” Dr.Sateesh said. “There are several effective medications you can take to ease the symptoms of GERD.”


Reprinted with permission from Spectrum Health Beat.




Joint replacement myths and facts

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Get the 411 on joint replacement from a doctor who knows. (Courtesy Spectrum Health Beat)

By Eve Clayton, Spectrum Health Beat


“You’d be shocked at how many patients come in thinking they’re too young for knee or hip replacement surgery,” said C. Christopher Sherry, DO, an orthopedic surgeon and joint replacement specialist with Spectrum Health Medical Group.


Some patients get this notion from their doctors. Others pick up the idea from friends who remember the conventional wisdom of 30 years ago—that you need to be older than 50 to qualify for joint replacement.


That’s simply not the case anymore, according to Dr. Sherry. It’s one of six common myths about joint replacements that he’d like to see dispelled.

Myth No. 1: If you’re under 50, you’re too young to have a joint replaced.

Fact: Doctors today don’t use a specific age to determine whether a patient is a good candidate for hip or knee replacement surgery. Instead, the decision depends on the levels of disability and pain the patient is experiencing.


“In the 1970s and ’80s, the parts used for joint replacements had limited life spans,” Dr. Sherry said. “Now that technology is advancing, we have better longevity of replacement parts, so we’re much more comfortable putting them in younger patients.”


Patients with severe arthritis, for example, shouldn’t have to suffer through years of debilitating pain just because they’re young, Dr. Sherry said. “Making them wait isn’t in their best interest.”


This first myth is closely related to a second.

Myth No. 2: Replacement joints wear out in 10 years or less.

Fact: Thanks to improvements in materials and surgical techniques, today’s knee and hip replacements can last up to twice as long as comparable replacements did in decades past.


“The components we’re using have improved significantly,” said Dr. Sherry. “We’re seeing an 85 percent success rate at up to 20 years—and as technology improves, we’re hoping to pass that 20-year mark.”


People are often relieved to hear this because they want to stay active as they age.


“Patients’ expectations are changing,” Dr. Sherry said. “They want to be able to do whatever they want to do.”

Myth No. 3: If you have a joint replaced, you’ll be saying goodbye to sports.

Fact: Rather than drastically limiting patients’ activities, joint replacements make it easier for people to be active in low-impact sports.


“The goal of surgery is to get patients back to their normal activities, like playing golf and tennis,” Dr. Sherry said. “Our goal is a painless joint with good functionality.”


It’s the high-impact sports like basketball and long-distance running that patients should avoid, he said, because these activities decrease the life of replacement joints.

Myth No. 4: Joint replacement surgery means a long hospital stay.

Fact: Twenty years ago, it was normal to spend up to 10 days in the hospital after joint replacement surgery, but today the average is two to three days.


“With improvements in technology and patient care, hospital stays are significantly shorter than in the old days,” Dr. Sherry said.


Most of Dr. Sherry’s patients at the Center for Joint Replacement at Spectrum Health Blodgett Hospital stay less than two days after hip or knee replacements, with a large percentage going home the day after surgery. Some patients return home the same day as surgery.


“We’re getting patients up and walking sooner—even on the day of surgery,” he said. “And we’re getting them home sooner, which is a better environment for recovery.”

Myth No. 5: You should wait as long as possible before having a joint replaced.

Fact: Waiting too long can make things worse.


“If your pain is so great that it’s hindering your ability to walk, then you’re not keeping your muscles and your extremities strong, and you could be hindering the recovery process,” Dr. Sherry said. “Waiting until the last possible moment isn’t good for you.”


Rather than waiting for their mobility and quality of life to decline, Dr. Sherry encourages patients to have their knee or hip replacement sooner. This will likely improve their outcomes.

Myth No. 6: Joint replacement surgery is highly invasive.

Fact: “Some patients think that we remove the entire knee in a knee replacement … but we’re actually taking a minimal amount of bone” before inserting the new parts, Dr. Sherry said. In knee replacement surgery, these parts consist of a metal cap for the femur, a metal base plate on the tibia and a piece of plastic in between, acting as cartilage.


Surgeons today are also using less-invasive techniques and smaller incisions to perform replacements.


So, although joint replacement is major surgery, the scope is limited, Dr. Sherry said. “It’s much less invasive than many patients think.”


Reprinted with permission from Spectrum Health Beat.



Signs your loved one is ready for assisted living

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


The prospect of moving out of a comfortable and familiar environment typically isn’t appealing to anyone, no matter their age. But, for aging adults, and the adults taking care of them, it’s often a prospect that must be considered. Before even considering a move, aging adults and their family member will want to make sure it’s necessary. Here are some signs that may indicate it’s time to start considering an assisted living facility.

Frequent falls

Is your parent or loved one falling a lot lately? Even if it’s just small stumbles over the edge of a carpet or a bump against the corner of a coffee table, frequent tumbles can be a sign of a bigger problem. Or, they could be the eventual cause of a larger problem.


According to the CDC, “Each year, millions of older people—those 65 and older—fall. In fact, more than one out of four older people falls each year, but less than half tell their doctor. Falling once doubles your chances of falling again.”


Even if your parent doesn’t tell you they’ve been falling or stumbling, you can keep your eyes open for signs such as unexplained bruises or limp. It’s also important to consider what would happen if they were to fall. How often do they have people over? If they were unable to get up or get to a phone, how long would it take to discover them? Both the falling and the repercussions of the falling are things to consider.

Memory lapses

Observe their behavior when you’re around. Are there small things they seem to be often forgetting, like names or what day it is or the last time they went to the grocery store? While these little things may seem inconsequential, you should consider what else they may forget when you’re not there. Maybe they’ve forgotten to turn the oven off or to lock their doors at night? It’s possible they could forget to put the car in park before getting out or even forget to take their medications. If the small things start adding up, it may be time to consider help, before the big things cause larger issues.

Minimal social life

Even if their social life isn’t what it used to be, how often do they leave the house or have people over? They may not be going to the movies once a week or out every weekend, but do they at least have activities they care about or people they look forward to seeing? Being cooped up at home or not leaving the house may be a sign of depression or might indicate they can no longer travel on their own. Either way, social activities are essential to a healthy lifestyle, and if they can’t attend them on their own, it may be time to move to a facility that can help.

Changes in appearance

Next time you visit your loved one, take a long look at them. What do you notice? When you give them a hug, do they feel thinner? Weight loss could be a sign they aren’t cooking enough or getting the proper nutrition. Alternatively, weight gain could be a sign of turning to easy but unhealthy food options, or that a condition like diabetes is not being treated.


Besides their physical appearance, how do their clothes look? Are the clothes clean and well-kept? Does your love one appear well-groomed and clean? Or, are they still in their night clothes in the afternoon or wearing clothes that seem dirty?


These are all signs that your loved one may not be able to complete everyday tasks such as laundry or showering.

Poor food supply

Check the fridge and cupboards of your loved one, what do you find? Are the shelves bare? Or, is the fridge full but with expired or stale items? Are there multiples of one item but not enough of another? If the weather turned bad and they couldn’t get to the store, would there be enough food to last a few days?

A grimy house

If your loved one can’t keep up with everyday house cleaning, it can create an unsanitary situation, and you’ll start to see signs even if they are good at hiding it. There may be visible signs such as cobwebs and mold in corners, but make sure you check the areas they think you won’t see like their bedroom and bathroom. These are areas they may neglect if they don’t have the energy to clean the whole house.

Frequent medical care

If your loved one is heading to the ER or hospital for one reason or another, chronic illness, frequent falls, respiratory problems or more, they may need more advanced medical care than they can get at home. Ambulance rides can be costly and so can a long stay at a hospital. Making the switch to an assisted living center, while it may be more up front, can provide your loved one access to the care they need without frequent, emergency trips.


One or two of these signs on their own may not indicate it’s time to move your family member out of their home. Maybe they just need some extra house cleaning help or a meal service to relieve the stress of cooking every day. If they want to continue living independently, and they aren’t in immediate danger, some services can help them do that.


But, a combination of these signs can result in a low quality of life and may mean it’s time to start thinking about a move.


Reprinted with permission from Spectrum Health Beat.


The diverticulitis divide

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Episodes of diverticulitis can entail pain in the lower left abdomen, fever, chills and changes in stool. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Although colonoscopy screens for cancer, it can also uncover a common condition called diverticulosis.


This is when one or more pockets develop in the colon wall, often in the large bowel. These pockets occur over time, possibly from not getting enough fiber in your diet or eating too much red meat.


They’re so common that about 50% of people have them by age 50, according to the American Gastroenterological Association.


Problems can occur if a pocket gets infected, swollen and inflamed, which happens to about 5% of people with diverticulosis.


This condition is called diverticulitis.


“Attacks” of it can come with pain in the lower left abdomen, fever, chills and changes in stool. You may also experience nausea and vomiting.


Treatment for diverticulitis often centers on a short-term low-fiber diet to quiet the digestive tract and possibly antibiotics to get rid of the infection.


Some people get repeated attacks.


There’s also the possibility of developing a serious abscess in a pocket and needing surgery to remove the affected section of intestine if the damage is severe.


But you can take steps to lower the risk for repeated attacks and complications.


After—and only after—the infection clears, slowly reintroduce fiber to your diet by eating more whole grains, legumes (including beans and lentils), vegetables, berries, fruits with edible skins, nuts and even popcorn.


The goal is 25 grams of fiber a day for women, 38 for men. Replace at least some red meat with poultry and fish. Vigorous cardiovascular exercise also offers some protection.


Also, ask your doctor about any medications that might raise your risk of a flare. These could include nonsteroidal anti-inflammatory drugs, or NSAIDs, like aspirin or ibuprofen. Acetaminophen may be safer for you.


These same steps may help prevent diverticulosis or stop it from progressing to diverticulitis.


Reprinted with permission from Spectrum Health Beat.


It’s time to energize

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If it’s long-lasting fuel you’re after, steel-cut oats with berries is the ideal way to start your day. (Public Domain)

By Gregory Stacey, Spectrum Health Beat


In today’s sleep-deprived, over-caffeinated, under-exercised society, there is a relentless demand for more energy.


The energy drink sales in the U.S. are evidence of that.


And yet, we’re still tired.


So where do we go from here? Good nutritional intake. That’s right—a healthy diet can help keep you energized all day.


By eating just one or two high-energy foods every two to four hours, you can sustain your energy levels for a much longer period.

Here are the Top 10 foods to fuel long-lasting energy:

1. Old fashioned or steel-cut oats

Oats are a good source of complex carbohydrates, soluble fiber and protein. Eating oatmeal may also improve your cholesterol. Avoid flavored oatmeal packets because they have added sugar or sugar substitutes. Instead, flavor your oatmeal yourself with fruit, berries, cinnamon and nuts.

2. Brown rice

Rice is inexpensive, and it’s versatile in its culinary uses. Whole grains such as brown rice will provide complex carbohydrates for energy while also providing healthy fats, vitamins, minerals, fiber and protein.

3. Potatoes

Potatoes provide complex carbohydrates and are good sources of fiber (keep the skin on) and potassium. Sweet potatoes and yellow-, red- or purple-skinned potatoes are the best choices.


Given that 98 percent of Americans eat a potassium-deficient diet, the importance of potatoes can’t be overstated—they have double the potassium of bananas. So eat those potatoes.

4. Beans

Beans are good sources of complex carbohydrates, protein, vitamins and minerals. They are one of nature’s perfect foods.

5. Plain Greek yogurt

Greek yogurt provides a lot of protein and simple carbohydrates in the form of lactose. Choose a plain, low-fat or fat-free Greek yogurt to avoid sugar substitutes, and add healthy carbohydrates and fats yourself—fruits, berries and nuts.

6. Fresh fruit

Fresh fruits have simple carbohydrates for quick energy, as well as fiber and antioxidants that decrease the glycemic index. Choose fruits as snacks throughout the day, and be sure to eat at least two servings daily.

7. Berries

Berries get their own category because of their unique blend of low caloric, high fiber and high antioxidant content. Try to eat berries every day.

8. Nuts

Nuts provide healthy, unrefined fats, and they’re a good source of protein and fiber. They make easy snacks and have a long shelf life. Nuts are high in calories, so a handful once a day is enough.

9. Leafy greens

A low energy level can sometimes correspond to a lack of important nutrients such as omega-3, iron, B vitamins, zinc and magnesium. Leafy greens are good sources of these nutrients, as well as a source of antioxidants. Have a salad every day, or alternatively, put these greens in your smoothie.

10. Water

Dehydration contributes to poor energy levels. Try to drink at least 64 ounces of water daily. That’s about 2 liters. If you’re a large man or you exercise regularly, you may need to drink 3 to 4 liters of water each day.


Reprinted with permission from Spectrum Health Beat.



Allergies linked to heartburn meds

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Taking as few as six doses of heartburn medication each year may lead to an increased need for allergy medicine. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


There are numerous drugs to treat digestive woes caused by heartburn or stomach ulcers. But solving one health problem may be causing another.


New research from Austria found that people who use drugs that suppress stomach acid were almost twice as likely to need drugs to control allergy symptoms.


And people over 60 who used these drugs were more than five times as likely to also need an allergy medication, the study reported.


“Many people have gastric (stomach) complaints and many people take anti-acid medicine. The longer the treatment with these medicines, the higher the risk of allergies,” said study senior author Dr. Erika Jensen-Jarolim, a clinical immunologist at the Medical University of Vienna.


How might these two conditions be connected?


Jensen-Jarolim said that, normally, the acidic environment in the stomach helps break down food-derived proteins that can cause allergies.


But if you take acid-suppressing drugs, the food you eat isn’t broken down into small enough pieces.


Intact allergens are sent to the intestine, where they can cause an allergic reaction and inflammation.


The implications from this study could be far-reaching.


According to the American College of Gastroenterology, more than 60 million Americans have had heartburn at least once in the past month.


Heartburn—gastroesophageal reflux disease, or GERD—occurs when stomach acid backs up into the esophagus (the tube connecting your throat and stomach), the American College of Gastroenterology said.


Symptoms include a feeling of burning behind the breastbone that can move up to the neck. Some people notice the bitter taste of bile in the back of the throat.


To treat this discomfort and pain, people often take acid-reducing medications. These include popular drugs called proton pump inhibitors, or PPIs.


Medications in this class include prescription and over-the-counter drugs like Prilosec (omeprazole), Prevacid (lansoprazole) and Nexium (esomeprazole).


Another class of medications is called H2 blockers. This class includes Tagamet HB (cimetidine), Pepcid (famotidine) and Zantac (ranitidine). There is also a medication called Carafate (sucralfate) that’s an aluminum compound.


All of these medications were linked to an increased use of allergy medications.


But there was a higher prevalence of allergy medication use after a sucralfate prescription, according to the study.


The study included prescription information from 97% of people in Austria. The data covered four years, from 2009 to 2013.


The researchers noted that as few as six doses of anti-acid medication each year were linked to an increased need for allergy medication. The risk of needing allergy medication rose with more frequent use of acid-reducing drugs.


Women and older people taking acid-reducing drugs were more likely to need allergy drugs.


Jensen-Jarolim said she hopes doctors will heed the study findings and prescribe acid-suppressing medications with care. She also hopes that consumers buying over-the-counter anti-acids will remember that these are medications and any medication can have side effects.


For those concerned about allergies, but who may still need acid-reducing drugs, she recommended taking these medications for the shortest time possible.


Dr. Elie Abemayor, chair of the division of gastroenterology at Northern Westchester Hospital in Mount Kisco, N.Y., reviewed the findings, and said it’s always important to weigh the benefits of a drug against the risk.


And while the findings were “concerning,” Abemayor said it’s important to recognize that this study is observational and cannot prove a cause-and-effect relationship.


“I would still take these drugs if I needed them. I don’t think this study will change the way they’re prescribed,” he said.


But he added that if you don’t really need the drugs for a long time, it’s a good idea only to take them as needed.


The findings were published recently in the journal Nature Communications.


Reprinted with permission from Spectrum Health Beat.


The power of a hearty nap

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In a years-long study, those who napped once or twice a week cut their risk of heart attack, stroke and heart failure nearly in half. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Could grabbing a nap once or twice a week help you live longer?


A new study reports the occasional nap appears to cut in half people’s risk of heart attack, strokes and heart disease, compared with folks who never nap.


But more frequent napping provided no benefit, researchers found.


“In fact, we found that frequent nappers had initially a higher risk for incident cardiovascular disease,” said lead author Nadine Hausler, a postdoctoral researcher at University Hospital of Lausanne in Switzerland. “However, when we took sociodemographic, lifestyle and cardiovascular risk factors into account, this increased risk disappeared.”


The findings left experts scratching their heads.


“I don’t think it’s anything definitive, in terms of whether napping is actually helpful or not helpful,” said Marie-Pierre St-Onge, director of the sleep program at Columbia University Irving Medical Center in New York City.


She noted that the health benefits of napping are a source of intense debate among researchers, with many arguing that naps are a sign of lousy nighttime sleep and, therefore, not a good thing.


“This throws a little bit of a curveball, because they found one to two naps per week might be beneficial,” St-Onge said.


For this study, researchers looked at napping patterns of nearly 3,500 randomly selected people in Switzerland and then tracked their heart health for more than five years.


About three in five said they don’t nap.


One in five said they nap once or twice a week—the same number who reported napping three or more days a week.


Frequent nappers tended to be older men with excess weight and a tobacco habit. Though they reported sleeping longer at night than those who don’t nap, they also reported more daytime sleepiness and were more likely to have sleep apnea, a condition that wakes a person repeatedly in the night when their breathing stops.


During the five-year follow-up, participants had 155 fatal and non-fatal heart events, the findings showed. These could include heart attacks, strokes and heart disease caused by clogged arteries that required surgical reopening.


Napping once or twice a week cut a person’s risk of heart attack, stroke and heart failure by 48%, compared with people who don’t nap at all, the researchers found.


Frequent naps initially appeared to increase a person’s heart risk by 67%, but that disappeared after accounting for other risk factors, the study authors noted.


Dr. Martha Gulati, a cardiologist who is editor-in-chief of CardioSmart.org, the American College of Cardiology’s patient website, said it makes sense that frequent napping could be a red flag for health problems.


“I worry that somebody that naps every day isn’t getting good sleep,” she said. “Somebody who takes six or seven naps a week, I ask, are you not sleeping well at night? Is that how you’re catching up with your sleep?”


Gulati added, “But I am still going to enjoy my Sunday naps and now say I am working on lowering my risk for heart disease when my husband asks.”


Researcher Hausler couldn’t say exactly why a couple of naps each week might do a body good.


“The mechanisms are not straightforward,” she said. “We assume that occasional napping might be a result of a physiological compensation allowing to decrease the stress due to insufficient nocturnal sleep and, thus, could have a beneficial effect on cardiovascular disease events.”


Though she said the results should first be confirmed by other studies, Hausler added: “We can say that an occasional nap can potentially decrease cardiovascular disease risk for healthy adults.”


The study was published online recently in the journal Heart.


Reprinted with permission from Spectrum Health Beat.



5 Misconceptions about assisted living

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When it’s time to start looking at alternative living options for your aging loved one, you’ll know it’s time using these indicators, chances are, they might be a little hesitant. Moving out of their home is a big change, and there are a lot of things they may think they will be giving up. They’ll have a lot of reasons why staying right where they are is the best option. But, many of the reasons people give for avoiding assisted living facilities are actually misconceptions.


Here are a few common misconceptions about life in an assisted living facility.

Loss of independence

Many feel that when they enter into an assisted living facility, they will be giving up a lot, most importantly their independence. But, many facilities are designed to offer their residents the same amount, and sometimes more, independence, than they had a home. Small details make the difference here, like their own mailboxes, the option to have their car or utilize public transportation, and the ability to bring their own furniture and even cook for themselves if they want to.

More expensive than home

Another common argument refers to the cost of an assisted living facility. And while the cost will vary depending the type and amount of care needed, in many cases choosing assisted living over staying home can save money. If an aging loved one lives alone but can’t complete many household tasks such as cleaning or yard work, they may be paying someone else to do it for them.


And, if they are slowly finding themselves uneasy and are afraid of falling, they may need railings or special tubs installed throughout their home. Adding these features, combined with medical bills or in home care if a fall or injury occurs around the house, costs can begin to add up. An assisted living facility has the features your loved one needs already built in and extra care in included in the price of the facility.

Life is over

Many see assisted living as a “final stop” and imagine all the things they will be losing, including the things that make their lives fulfilling including friends, visits, and activities. But at facilities like Vista Springs, they strive to provide a community that is “Full of Life.” Their daily activities focus on rediscovery, reconnection, and renewal and aim to target areas such as social wellness, vibrant living, and optimism.


In many ways, given the level of care and features meant to enhance life, residents find they can do more within the facility than they ever could while living at home. In a close, active community, everything they need to live a fulfilling, active life is right at their fingertips.

You lose the “homey” feel

Many see assisted living facilities as sterile environments full of sick people, medicines, bland food and cheesy hospital decor. But many facilities, like Vista Springs, are far from that description. In certain locations, the halls and rooms are designed to mimic the feel of a neighborhood street, with street signs and rooms with framed, picture windows lining the hallways. Fireplaces and pianos offer a soft, calming ambiance and sunrooms and cozy nooks provide places to find peace. Resident’s rooms can be customized with their own flair and nurses stations are situated off the beaten path, out of the way of foot traffic.

You should wait to move until “something happens”

“But I’m fine,” your loved one insists, and that may be true. Many think it’s best to wait and move until something happens but, when one fall can lead to more and costly medical bills can start to add up, why wait? Why not move into a safer environment in order to prevent something from happening.


These are just a small spattering of the misconceptions people carry about moving to an assisted living facility. The bottom line is assisted living facilities have come a long way, and there’s no reason that leaving home has to mean giving up a home. 


Reprinted with permission from Vista Springs Assisted Living.



Colon test options abound—but colonoscopy is best

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Traditional imaging tests will typically find very small polyps, which can be removed and tested for cancer. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


No one looks forward to a colonoscopy, but it can save your life.


So you might be wondering whether a home test is a good alternative. These tests involve mailing a stool sample to a lab. Older types of tests check for blood, which could signal a cancerous growth.


Precancerous polyps are harder to find with these tests, because they tend not to bleed.


Newer types of stool tests look for changes in DNA that could be signs of cancer. They’re also better at finding advanced polyps.


You’ll need to have a colonoscopy if a home test shows any positive results.


Because they can’t detect a problem as early as imaging does, home stool tests are typically appropriate for people who have only an average risk of colorectal cancer and no history of polyps or colon disease.


Imaging tests, on the other hand, can find very small polyps, which can then be removed and tested for cancer.


And they don’t need to be repeated as often as home stool tests, which must be done every one to three years. Imaging tests are repeated every five to 10 years, depending on the type of imaging done and whether any polyps are found.


There are differences among imaging tests, but all involve bowel prep.


With a traditional colonoscopy, a flexible tube with an attached camera internally examines the entire colon.


Flexible sigmoidoscopy is similar, but reaches only part of the colon.


Another option is a “virtual” colonoscopy, which is noninvasive. It allows the doctor to see your colon from outside your body, but if any polyps are seen, you’ll need a traditional colonoscopy to remove them.


Despite these different choices, a very real problem exists, experts warn: Many people are still not having any type of colorectal cancer screening.


If you’ve been putting it off, take the first step and talk to your doctor about your options.


Reprinted with permission from Spectrum Health Beat.



The cost of aging: Slower fat burn

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Paired with a proper diet, regular exercise can help counteract an aging body’s tendency to retain fat. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


It happens to most aging Americans: Excess pounds pile on, despite efforts to eat right and exercise.


Now, research in fat cells reveals why it’s so tough to stay slim as you get older. The new findings could point to new ways to treat obesity, Swedish investigators say.


A team led by Peter Arner of the Karolinska Institute in Stockholm analyzed fat cells taken from 54 men and women over an average of 13 years.


People in the study who consumed the same or more calories as they got older had an average 20% weight gain.


Why? According to Arner’s group, fat cells showed age-linked declines in the rate at which fats—lipids—were removed and stored from the cells over time.


It’s a process called “lipid turnover.”


The researchers also assessed lipid turnover in 41 women who had weight-loss surgeries and how their lipid turnover rate affected their ability to maintain their weight loss four to seven years after surgery.


Only the women who had a low cellular lipid turnover rate before the surgery had increases in their rate after the surgery and were able to keep pounds from coming back in the years after the surgery.


The Swedish team suggested that these women may have had more “room” to increase their lipid turnover compared to women who already had a high turnover rate before weight-loss surgery. That gave them an advantage in terms of being able to stay relatively slim.


“The results indicate for the first time that processes in our fat tissue regulate changes in body weight during aging in a way that is independent of other factors,” Arner, a professor of medicine, said in an institute news release.


One U.S. expert in weight loss said the findings make sense, but many other factors are probably involved.


“A normal process of aging is slower metabolic rate. Our body uses less energy to function and as a result there is less ‘lipolysis,’ or breakdown of fat,” said registered dietitian Sharon Zarabi. She directs the bariatric program at Lenox Hill Hospital in New York City.


But, “ultimately, what influences weight loss is our metabolism, microbiome, hormones, nutrient intake, genetics, muscle composition, exercise and environmental toxins—yes, that’s a mouthful,” Zarabi said.


Arner said his team’s findings might “open up new ways to treat obesity.”


Prior research has shown that one way to speed up the lipid turnover in the fat tissue is to boost the amount of exercise you get, Arner noted.


The new study supported that theory and also suggests that increased physical activity might improve weight-loss surgery patients’ long-term chances of success.


And Zarabi stressed that “the good news is that although you can’t control your age, if you are more physically fit and have higher muscle mass, fat breakdown is still possible.”


The new findings were published in Nature Medicine.


Reprinted with permission from Spectrum Health Beat.



How to avoid ‘inflamm-aging’

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Add a social component to your exercise by joining a fitness class or finding a workout buddy. You’ll incorporate two major components that fight inflammation: socializing and exercising. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Tamping down inflammation is a must for people with a chronic inflammatory diseases like rheumatoid arthritis or lupus.


But you can be exposed to damaging inflammation without having a specific medical condition.


Inflammation prevents the body from adequately reacting to stressors and puts the aging process on an unwanted fast track, increasing the likelihood of problems like heart disease.


The negative effects of inflammation can be so significant that leading researchers from the University of Bologna in Italy coined the phrase inflamm-aging.


So making anti-inflammation lifestyle choices is good for everyone.

How to avoid inflamm-aging

  • Eat a heart-healthy diet focusing on foods like fatty fish, fruits and vegetables. Keep in mind that sugar is highly inflammatory.
  • Get active with moderate cardio exercise. Remember: Good health guidelines call for 30 minutes a day on at least five days per week.
  • Lose excess weight, especially if you’re carrying those pounds around your middle.
  • Avoid exposure to all forms of secondhand smoke and, of course, if you smoke, quit.
  • Limit alcohol to one drink per day if you’re a woman, two if you’re a man.
  • Clock seven to eight hours of sleep every night. Some people need more, others need less, but this is the sweet spot between not enough and too much.
  • Manage stress. Stress is often unavoidable, but you can minimize its effects with techniques like deep breathing and meditation.
  • Stay social with strong connections to friends and family.

Also, talk to your doctor about ways to boost heart health and any other steps appropriate to your needs to counter inflammation.


Reprinted with permission from Spectrum Health Beat.



5 Questions to ask your potential assisted living facility

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When it’s time to move into an assisted living facility, everyone involved in the move will have a lot of questions. If you are helping a loved one decide which community is right for them, you should be asking a lot of questions during tours.


Before going in, you’ll probably have a general idea of the things you need to know and the topics you’ll want to cover. You definitely need to cover basic housekeeping questions like:

  • Cost and payment options
  • Insurance coverage
  • Waitlist
  • Discharge policy
  • What services are included and which are extra

But, there are other, more specific questions regarding lifestyle, quality of life and the general feel of the facility that you should be asking. Often, these questions reveal more about the community and are more important than the “housekeeping” questions. If you’re looking for assisted living in Grand Rapids, Michigan, or anywhere, make sure to ask the following questions.

What are the “age in place” options?

If your loved one is thinking about leaving their home for assisted living, it’s probably going to be a big change. Once they make the move, consistency will be important and another move will be the last thing on everyone’s mind. Before you choose an assisted living facility, ask about the level of care they can offer if your loved one experiences any health changes or setbacks? Do they have the services to care for them if they experience dementia or if they lose mobility? What about hospice? Is this a community your loved one can stay in as long as they need to? Make sure the next move they make is as permanent as possible.

How many personal items are allowed?

Personal touches are important when it comes to feeling at home in a new environment. How much of their own furniture, decor and home items can your loved one bring with them to their new home? Will they be able to completely outfit their apartment with their own furniture and favorite rugs? Will there be room for their favorite books, pictures, or wall art? Bringing a touch of home may be an important deciding factor in choosing a place so it’s an important question to ask.

What services are offered on site?

The services offered on site can make a facility feel more like a community than just a place. By offering beauty salons, libraries, cafes, mailboxes and even walking paths, residents can make their own appointments and attend them without leaving the facility. This can add a level of independence and they won’t need to rely on rides or public transportation to enjoy these small pleasures.

What are other residents/families saying?

During your tour, take some time to aim questions not just at the staff, but at other residents. Try to time a visit when other families will be visiting so you can chat with them as well. Ask about the general mood of their loved one, their activity levels and what their favorite things to do are.

What types of activities, either within or outside the facility, are offered?

How will the facility help your loved one remain active, engaged and social? While many residents will want to plan and attend their own activities outside the facility, it may be best for some to stay close. For these residents, it’s comforting knowing that there will be activities for them to participate in whether or not they choose to leave the community daily or stay. Daily activities and an active social life are important to everyone’s well-being and are particularly important within an assisted living facility.


Don’t just ask surface level “housekeeping” questions. To get a feel for what life will look like within a community, dig deeper and ask questions that matter.


Reprinted with permission from Spectrum Health Beat.



The power of community

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A social group can provide much-needed support and a sense of connectedness during menopause. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Menopause can often cause feelings of loneliness.


Women don’t always want to talk about their difficult moments and, sometimes, they may even think they’re somehow to blame for how they feel.


As a result, too many women suffer in silence.


Midlife and menopause can be a confusing time as women deal with common experiences such as night sweats, anxiety, weight gain and low sex drive.


About 80% of women have symptoms that lower their quality of life and affect their work and relationships with family and friends. It can disrupt a woman’s sense of normalcy.


As Laura, a nurse practitioner I work with, says: “Menopause is normal, but suffering is not.”

Happy and connected

One of the highlights of summer in West Michigan is the Coast Guard Festival in Grand Haven, Michigan.


This big event reminds me of the power of community.


I grew up in Grand Haven and I’ve always loved how the week-long Coast Guard activities bring so many people home to experience the downtown streets, all bustling with families and friends out walking and enjoying the events.


It’s a time for reconnecting to people and place.


Being intentional about maintaining close ties with family and friends doesn’t just feel good—it’s a practice that helps us cope when times are hard.


Researchers have conducted studies to understand why some people cope with change and hardship better than others. One of the things they’ve found is that people who do three things in particular cope better than others:

  • They believe they deserve to be happy.
  • They keep a support network around them.
  • They ask for help when they need it.

Menopause is a time to reach out to others for help, just as you would with health issues like PMS or postpartum depression.


You must get the support you need.


Many women turn to the Midlife, Menopause & Sexual Health team to help them find solutions for the symptoms of menopause.


Our patients say they don’t feel embarrassed about their questions when they come to us. They know we will provide answers about why something is happening to them.


Most importantly, we give them options that will help them feel better.


We become a woman’s support network, which in itself starts a chain reaction in which we’re able to help others—one woman will come see us, then tell her friends and family about us. Soon, we’re seeing her whole group.


And that group becomes the support network for each other, too, as they discover they can understand and help each other.

A friend in need

One of our patients experiencing menopause—I’ll call her Janine—had felt like many women, in that she felt alone.


She felt embarrassed about her hot flashes and she did everything she could to keep people from noticing.


The anxiety about the possibility of having a hot flash, however, would only make a hot flash come on.


Night sweats kept her up at night. She grew more and more anxious and stressed. Out of the blue she experience some bleeding.


When her husband mentioned something about not having sex anymore, she felt really bad.


She’d been afraid that her pulling away would make her husband mad, or lead to something even worse.


But she just didn’t feel like herself. And she didn’t know what to do.


She felt alone, without answers.


Thankfully, Janine has a good friend—a friend who got frustrated at her for canceling dates to get together.


Her friend, Sue, showed up at her home one day and said, “I am not leaving without us talking.”


By the end of the conversation, Janine knew she was not alone in her symptoms of menopause.


There was hope.


As it turns out, Sue had been in to see us at the Midlife, Menopause & Sexual Health clinic. She chose to take hormones and she had been following our SEEDS program.


She was now drinking plenty of water, she’d given up sugar, she had quiet time each day and she walked every morning.


She had found a support group and got help when she needed it—and then she shared that info with her friend.


That connection could change Janine’s life.


Whether you’re in Grand Haven or in your own hometown this summer, take a minute to be grateful for beautiful communities. Be grateful for supportive family and friends.


When you have problems, reach out to them and ask for help.


Whatever group you turn to for help—a book club, a wine club, women at the hair salon, the church, the YMCA—recognize that it’s possible for other women to feel the same way you do. It’s OK to ask for help.


Reprinted with permission from Spectrum Health Beat.



10 tips for a safer home

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An emergency health kit is a must-have component in bolstering home safety. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Here are 10 suggestions from the U.S. Centers for Disease Control and Prevention:

  1. Test your smoke and carbon monoxide detectors every month. Yes, this is an addition to changing the batteries once a year.
  2. Wash your child’s toys just as you do your hands. (Think of how much time they spend on the floor.)
  3. Wipe up spills as soon as they happen to avoid bacteria growth.
  4. Put together a mini health kit and tuck it into your daily tote. Include adhesive bandages, alcohol wipes, pain relief medication, hand sanitizer, a mini tube of sun protection and an instant ice pack.
  5. Make that wellness appointment you’ve been putting off. Ask if you need a tetanus booster. It’s a must every 10 years.
  6. Put the poison control number—800.222.1222—on all phones and make sure all family members know when to call it.
  7. Before leaving the house do a double check for safety. That means putting on sunscreen, sunglasses and a hat for a walk and other activities, or a helmet and other gear for bike riding, or looking at the treads of your shoes before a run.
  8. Schedule a radon test for the air in your home. Have your water checked if you get it from a private well.
  9. Change your contact lenses on the right schedule. Don’t risk eye health by trying to extend their life past the prescribed usage, whether they’re dailies, monthlies or anything in between.
  10. Can’t do a full floss after lunch? Use dental picks to get rid of food caught between your teeth and prevent bacteria buildup.

Reprinted with permission from Spectrum Health Beat.




Want to keep sharp? Stay social

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Staying engaged socially and creatively at age 50 and beyond could help you ward off mental decline. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay


The evidence continues to mount that staying socially engaged as you age helps keep dementia at bay.


In a new study, British researchers found that being socially active in your 50s and 60s may reduce the risk of developing dementia.


The findings showed that people in their 60s who interacted with friends nearly every day had a 12% lower risk of developing dementia than people who saw a couple of friends every few months.


“This has important implications for people in middle-age as it suggests that keeping socially active is important for brain health. We know that it has other health benefits in terms of benefiting physical and mental health,” said lead researcher Andrew Sommerlad, a research fellow in the division of psychiatry at University College London.


Social activity during midlife was linked with better memory and reasoning skills, he said.


“We think this may be because social contact gives us a chance to exercise different aspects of thinking, like memory and language, which may make people more resilient against the damage which accumulates in the brain in people who develop dementia,” Sommerlad explained.


For the study, Sommerlad and his colleagues collected data on more than 10,200 people who took part in the Whitehall II study between 1985 and 2013. During that time, the participants were asked about their contact with friends and relatives.


In 1997, the study participants also took tests of their thinking abilities. The group was followed until 2017.


The researchers also found an association between being socially active and dementia risk for those who were 50 and 70, but it wasn’t statistically significant.


Sommerlad said that other studies have shown similar results, but this study followed people for a much longer time.


“This gives us much more confidence in the idea that more social contact may reduce dementia risk, although a study like this can never definitively prove it,” he said, since it can only show an association.


In any case, Sommerlad encouraged people to stay connected.


Dr. Sam Gandy is director of the Mount Sinai Center for Cognitive Health and NFL Neurological Care in New York City. He said, “I tend to believe these findings are correct.”


Many studies have shown that being mentally and physically active affects keeping the mind sharp, he noted.


“Physical activity, mental stimulation and social engagement are popping up in these studies left and right all around the world,” Gandy said.


Some patients in these studies may have the beginnings of mild cognitive impairment, which is an early stage of dementia, he said. But he is confident that this possibility is well known and researchers can take it into account.


The bottom line for Gandy is that keeping your blood pressure and cholesterol low and maintaining a healthy weight along with eating a healthy diet—and staying mentally and socially active—is the best recipe for delaying or preventing dementia.


Some studies have suggested that even people with dementia can benefit from a healthy lifestyle, he added.


Gandy thinks that for those with early signs of dementia, these interventions might have some value.


“But not for those with mid- to late-stage dementia or those who are bed-bound,” he said.


The report was published online recently in PLOS Medicine.


Reprinted with permission from Spectrum Health Beat.



Kent County Health Department offers video on traveling, coronavirus safety

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Dr. Adam London, Administrative Health Officer for Kent County, right, and Brian Hartl, county epidemiologist. (Supplied/Kent County)

By WKTV Staff
ken@wktv.org

There is a lot of information flying around the internet and the airwaves — if not in your household — about the COVID-19 virus (coronavirus), so the Kent County Health Department, led by Dr. Adam London, Administrative Health Officer for the county, continues to offer videos with up-to-date information.

In today’s video — travel. London and Brian Hartl, county epidemiologist, discuss what you need to know and how COVID-19 may impact your travel plans. To view the latest video, visit here.

For complete information from the Kent County Health Department on the local news dealing with the COVID 19 virus, and to view all the videos visit here.

According to the health department, public information will be distributed “as the situation warrants it.”

According to the county, here are some basic facts:

COVID-19 is caused by a new respiratory virus. In December 2019, the virus began circulating in humans. Health experts are concerned because little is known about this new virus and it has the potential to cause severe illness and pneumonia.

State level information is updated daily at Michigan.gov/coronavirus. Also available are the total number of people who may have been exposed to the virus who are referred to local public health for monitoring or assessment.

Symptoms of COVID-19 may appear in as few as two days or as long as 14 days after exposure to the virus, and they include: fever, cough and shortness of breath Reported illnesses have ranged from mild symptoms to severe illness and death.

Health experts are still learning about how this new coronavirus spreads. Other coronaviruses spread from an infected person to others through the air by coughing and sneezing; close personal contact, such as touching or shaking hands; touching an object or surface with the virus on it, then touching your mouth, nose or eyes.

The same steps you would take to prevent spread of flu and the common cold twill also help prevent coronavirus disease, including: wash your hands with soap and water, cover your mouth and nose with a tissue or upper sleeve when coughing or sneezing, avoid contact with people who are sick, and stay home if you are sick and contact your healthcare provider.



Coronavirus information updates are also available from the state and federal governments at the Centers for Disease Control and Prevention and the Michigan Department of Health and Human Services.

Weekend binge? Brace for week-long woes

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A devil-may-care diet on the weekends can wreak long-lasting havoc on your gut microbiome. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Do you eat healthy during the week, then ease off the brakes on the weekend? You’re not alone.


But such a five days on-two days off eating regimen can erode diet quality, according to a study published recently in the Journal of the Academy of Nutrition and Dietetics.


Not only did participants take in more calories on weekends than on weekdays, they were less healthy calories, to boot.


They consumed more alcohol and fat, and ate less of the good stuff, like yogurt, fruits, dark green and orange vegetables, chicken, nuts and seeds, and whole grains.


And if the calories you consume on the weekend exceed the number you take in during the week, that’s a net surplus—read: weight gain.


Besides stalling any weight-loss efforts, weekend junk-food binges can also negatively impact the healthy bacteria in your gut.


A lab study published in Molecular Nutrition & Food Research found that cycling on and off junk food was almost as detrimental to the delicate balance of the gut microbiome as eating it all the time.


In particular, a junk-food diet reduces the microbes needed to metabolize flavonoids, a category of micronutrients thought to help with weight loss and brain health.


If you look forward to letting loose on the weekends, find other ways to unwind.


For instance, try a new activity—you’ll burn more calories and boost your weight-loss (or control) efforts.


If going out for a big brunch is your downfall, schedule a trip to the gym instead.


Weekends are also perfect for doing some healthy cooking. Make enough to have for brown-bag lunches so weekday eating is more satisfying.


Reprinted with permission from Spectrum Health Beat.




Use it or lose it

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Waistline and cardiorespiratory fitness are but two areas where health suffers when a sedentary lifestyle takes hold. The good news: The body responds just as quickly to positive lifestyle changes. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


A new study proves that the old adage “use it or lose it” is definitely true when it comes to fitness.

After just two weeks of sedentary behavior, formerly fit people had:

  • A decline in heart and lung health
  • Increased waist circumference
  • Greater body fat and liver fat
  • Higher levels of insulin resistance

“The study showed that two weeks of reduced physical activity—from approximately 10,000 steps per day down to 1,500 per day—caused changes in health markers that are associated with Type 2 diabetes and cardiovascular disease,” said study author Kelly Bowden Davies. She’s a lecturer at Newcastle University and the University of Liverpool in the United Kingdom.

But the good news from the study is that the body seems to quickly bounce back once you start moving again.


“It’s important to note that when people resumed their normal activity levels after this period, the negative health changes were reversed,” she said.


The researchers recruited 28 healthy, regularly active adults. Eighteen were women. The average age of the study volunteers was 32.


Their average body mass index—a rough measure of body fat based on height and weight measurements—was just over 24. A BMI under 24.9 is considered normal weight.


The study volunteers had been quite active, normally clocking about 10,000 steps daily.


Bowden Davies said most of this was just from daily activity, rather than structured exercise. She said they usually participate in no more than two hours of structured exercise weekly.


The researchers asked the volunteers to cut their activity drastically. They dropped an average of just over 100 minutes a day, the researchers said.


After two weeks of couch potato life, the study volunteers underwent a battery of testing. These results were compared to findings measured when the study started.


Bowden Davies said cardiorespiratory fitness levels dropped by 4% in just two weeks.


Waist circumference rose by nearly one-third of an inch. Liver fat increased by 0.2%. Total body fat went up by 0.5%. Insulin resistance increased and triglyceride (a type of blood fat) levels went up slightly.


Fourteen days after resuming activity, these measures all bounced back, the investigators found.


“Even subtle increases in activity can have a positive effect on health. Moving more and breaking up sedentary activity is encouraged,” Bowden Davies added.


Dr. John Osborne, an American Heart Association spokesman, said this was a very interesting and somewhat surprising study.


The findings validate advice he gives his patients.


“If you can be a shark or a turtle, be a shark—always moving. This study showed you can lose the benefits of exercise very quickly, but the good news is that when they became sharks again, all the benefits came right back.”


Another expert who reviewed the study, Dr. Edmund Giegerich, chief of endocrinology and vice chairman of medicine at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City, was also somewhat surprised by the magnitude of changes that happened in just two weeks.


Giegerich said the study confirms how important it is to stay active.


“Going from being sedentary to more active can help a great deal in preventing the onset of Type 2 diabetes. Just try to be more active. You’ll feel better, and if you’re trying to lose weight, it can help a little. You don’t have to run a marathon. Walking is fine. Just get up and get moving,” he advised.


Both experts pointed out that the study was small—and in a larger group, the findings might be different.

The study was also only done for a short period of time.


Bowden Davies, Osborne and Giegerich all suspect that if people who are at a lower fitness level stop almost all of their activity that the results might even be worse.


The study was presented recently at the European Association for the Study of Diabetes meeting, in Barcelona. Findings presented at meetings are typically viewed as preliminary until they’re published in a peer-reviewed journal.


Reprinted with permission from Spectrum Health Beat.



How to plan the move to assisted living

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Courtesy of Vista Springs Assisted Living

By Vista Springs Assisted Living


Though the decision to move to assisted living may be bittersweet or difficult, making the process of moving easy and fun can help a new resident settle in more quickly and begin the enriching lifestyle that assisted living communities provide. Here is a rough timeline of how to plan the move to assisted living in the coming year. Let’s get started!

6+ Months ahead: 

Six months or more ahead of the move may seem like a long ways away, but it’s never too soon to start decluttering. Start sorting out keepsakes, allowing plenty of time and opportunities to talk about the memories associated with them. Friends and family may feel similarly attached to objects such as childhood artwork or trophies, so it’s great to get everyone involved in this first stage. Giving things full of memories to family is a great way to keep them around while decluttering. If you can, limit sorting to only about one to two hours per day, and keep things light and companionable.


In terms of logistics, gather up important or sensitive documents, and if necessary, go over them with trusted accountants, doctors, and other professionals to determine what needs to be kept.


It’s also time to begin searching for a real estate agent, if necessary. Gather a few options and go with the best fit for you.


Also, start planning creative meals with pantry and frozen food items. Who knows what you’ll come up with?

3 Months ahead: 

Contact your assisted living community and obtain a floor plan for you or your loved one’s future apartment. Start planning what goes where, and don’t be afraid of downsizing. Make lists! Are you giving furniture to friends and family, and if so, who gets what? What are essential medications and toiletries that need to get to the apartment? Start decluttering in earnest, and research moving companies if finances allow.

2 Months ahead: 

Visit the assisted living community and start getting familiar with their facilities. Making a new home is daunting, but the more comfortable you are with the space before you move, the better. Plan a garage sale and start donating any furniture, decorations, clothing, or other items. It’s also important to make plans for any pets – can they come with you, or do they need another home?

1 Month ahead: 

Buy packing materials, such as boxes, tape, and labels, and start packing non-essential items slowly. Be sure to label everything clearly to make unpacking simple. Start donating frozen and canned foods to local food pantries.


This is also a great point to notify the post office, utilities, banks, credit cards, and others about you or your loved one’s change of address. Make a list of everywhere your address needs to be changed and check it off as you go.

2 Weeks ahead: 

Get family and friends together for packing and cleaning. Leave no stone unturned! Coordinate plants and valuables, and consider leaving them in a trusted family member’s care so they don’t get neglected in the action.

1 Week ahead: 

Pack a day-of-the-move kit, including toiletries, clothes, and bedding. Check and double check rooms, and get rid of any remaining food in order to defrost the refrigerator.

Moving day: 

Work with your movers on fragile or special pieces, but most of all, stay relaxed. You’ve done all the legwork, so focus on you and your loved ones today.

After move-in: 

Arrange lots of visits with family, and make a goal to try out one new activity every day. Pretty soon, it’ll feel just like home!


Moving to assisted living in Michigan doesn’t have to be a hassle. By leaving yourself plenty of time and doing things little by little, your 2018 move will be just an exciting next step.


Reprinted with permission from Vista Springs Assisted Living.



Is your mattress malicious?

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Researchers are concerned that chemicals used in the manufacture of mattresses could affect the health of children and infants. (Courtesy Spectrum Health Beat)

By Dennis Thompson, HealthDay


Most people consider their bed a safe haven, but new research suggests your body heat might trigger the release of potentially harmful chemicals from your mattress.


Mattresses are known to release minute amounts of gaseous chemicals called volatile organic compounds.


These compounds come mainly from the polyurethane used in the mattress, but also from other chemicals used in flame retardants and plastics, the researchers said.


Unfortunately, your body heat appears to increase compound emissions from your mattress, according to tests conducted on eight different types of polyurethane mattresses.


But don’t toss out your mattress just yet: The estimated doses of most compounds remained well below the levels that could cause health effects, researchers noted.


However, some compounds did reach levels of concern for infants and young children, if their ages were considered in exposure calculations, the researchers added.


“There is no reason to panic and yet it is important to understand that air quality in our sleeping micro-environment is important with regard to our exposure to various pollutants such as VOCs,” said senior researcher Yael Dubowski, an associate professor with the Israel Institute of Technology. “Hence, we should make an effort to improve it.”


Health effects associated with compounds range from eye, nose and throat irritation to headaches and organ damage, according to the U.S. Environmental Protection Agency.


Some compounds, including benzene, acetaldehyde and formaldehyde, have been associated with increased cancer risk.


For the study, Dubowski and her colleagues subjected eight different mattresses to simulated sleeping conditions, mimicking the elevated body heat, humidity and carbon dioxide caused by humans when they sleep for even a few hours.


The mattresses had been allowed to air out for at least six months prior to the study, noted Sarah Evans, an assistant professor of environmental medicine and public health at the Icahn School of Medicine at Mount Sinai in New York City.


“Often we think, well, if you let something air out for a little while, you can dramatically reduce the level of chemicals that are off-gassed,” said Evans, who wasn’t involved with the study. “In this case, even after six months they still saw appreciable levels of off-gassing.”


Body heat appeared to increase each mattress’s release of compounds, compared with the levels released when the mattresses were not in use, researchers found.


Estimated exposures remained below the “No Significant Risk Levels” set under strict California environmental laws, researchers noted.


However, if the exposure levels took into account a child’s age, the picture took on more concern. For example, compounds linked to cancer such as acetaldehyde, formaldehyde and benzene approached or exceeded age-adjusted levels, researchers said.


The new study was published recently in the journal Environmental Science & Technology.


Experts are generally more concerned about children’s exposure to compounds, said Dr. Kenneth Spaeth, chief of occupational and environmental medicine at Northwell Health in Great Neck, N.Y.


Babies in particular spend a lot of time in their crib, lying on foam mattresses that produce these gases, said Spaeth, who had no part in the study.


“By virtue of their age and size, they have heightened vulnerability to potential toxic effects,” he said.


Even if these chemicals don’t do immediate harm, there is concern that exposure will increase their lifelong risk of cancer, Evans and Spaeth said.


The best way to protect against compounds is to maintain good ventilation inside your home, by opening windows and using fans, they said.


“Indoor air can have as much as 10 times higher VOCs than outdoor air,” Evans said. “Getting fresh air in can really help reduce those exposures.”


Consumers also can choose mattresses made of materials other than polyurethane foam, Evans said. Mattresses containing cotton, wool and natural latex will all produce lower levels of gases.


Unfortunately, it can be very difficult for consumers to suss out what’s in a mattress and what sort of compounds those materials might produce, Spaeth said.


“Consumers are in a very difficult position,” Spaeth said. “It’s very hard to get good information about what a mattress contains, and even if you know that, unless you have a good understanding of the different materials it’s hard to know what chemicals might be emitted from those materials.


“The chemicals that are being emitted are not going to be listed in a label that indicates what the mattress is made of,” Spaeth said. “These are byproducts of the materials.”


Reprinted with permission from Spectrum Health Beat.



Yoga over 60: It’s not too late to get started

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Starting yoga at or after 60 is extremely beneficial to your joints, muscles, bones and for your flexibility. It also allows you to stay mentally fit even as you experience changes in your body. Instead of focusing on what you do, start by focusing on how you do it. Some poses may require you to use a chair or extra mats for comfort. Prioritize your well-being at all times; get an instructor or studio with experience working with yogis over 60 to help you get started. Speak to your doctor in advance if you have pre-existing condition that may affect your flexibility.


Some of the poses to help you get started with yoga at 60 started include:

Tree pose

The tree pose helps you with your balance.

  • Place your feet together firmly on the ground
  • Slightly lift one leg, with the toes touching the ground and the heel touching the inner part of your ankle. Hold it for up to 30 seconds if possible and repeat with the other leg.

As your balance improves, move your raised foot upward; the goal is to try and get the leg to rest above your knee.

Warrior II

Warrior II is a standing pose that strengthens your lower body, stretches the hip area and improves your bone density.

  • Place your feet firmly on the ground at hip-distance, and your arms resting on your side.
  • Turn right and move your right foot up to 4-feet wide at a 90-degree angle.
  • Take a deep breath, lift your arms to shoulder height, and exhale. As you exhale, lower your right leg, allowing the thigh to stay parallel with the floor and your lift leg straight. Try to hold it for up to 30 seconds and focus your energy on your breathing.
  • Release slowly and repeat with the other leg.

Bridge

The bridge pose is an excellent choice for your hips and lower back, especially if you spent many years working at a desk or if you have not stayed active over the years.

  • Lie flat on your back, allowing your feet to rest flat on the floor, keep them apart at hip distance under the knees with your arms resting straight on your side.
  • Feel the floor, breath in and press your hands to the floor.
  • As you exhale, squeeze your ab muscles, lift your pelvis and spine off the ground and try to get them into the bridge position. Try to hold it for up to 30 seconds, and release slowly starting with the shoulders until you are lying flat on the floor again, with a towel or a blanket under your shoulders for extra support.

Yoga improves lives; it reduces anxiety, stress and depression, it lowers the risk of obesity, cancer, cardiac conditions and diabetes, improves performance and makes you feel good. Start slowly with simple poses and advance gradually to stretch your body further and hold poses longer. You will also enjoy the reflective activities that allow you to focus your energy inwards.


Reprinted with permission from Vista Springs Assisted Living.



When your heart’s on fire

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Find yourself in this aisle a bit too often? A doc shares info on when you should be alarmed. (Courtesy Spectrum Health Beat)

By Health Beat staff


The burning discomfort behind your breastbone that moves up toward your neck and throat. The bitter or sour taste of acid in the back of your throat.


Heartburn.


It’s caused when acid from the stomach flows backward, or refluxes, up into the esophagus, irritating the throat, vocal cords and entrance to the lungs.


For most, it’s a minor annoyance. But for some, it’s a sign of gastroesophageal reflux disease, a condition that could lead to even more serious health problems.


How can you tell?

Give yourself an acid test

Here’s a simple self-test developed by a panel of experts from the American College of Gastroenterology:


1. Do you frequently have one or more of the following:

  • An uncomfortable feeling behind the breastbone that seems to be moving upward from the stomach?
  • A burning sensation in the back of your throat?
  • A bitter acid taste in your mouth?

2. Do you often experience these problems after meals?


3. Do you experience heartburn or acid indigestion two or more times per week?


4. Do you find that antacids only provide temporary relief from your symptoms?


5. Are you taking prescription medications to treat heartburn, but still having symptoms?


If you said yes to two or more of the above, you may have GERD. To know for sure, see your doctor or a gastroenterologist. In most cases, an endoscopy should be performed to evaluate the severity of GERD and identify the possible cause.

Don’t ignore your heartburn

Up to 20 percent of Americans suffer from typical symptoms of GERD, noted Praveen Sateesh, MD, a gastroenterologist with Spectrum Health Medical Group. These symptoms include:

  • Frequent heartburn (two or more times a week)
  • Difficulty swallowing (dysphagia)
  • Food sticking in the esophagus
  • Dry cough, hoarseness or sore throat
  • Regurgitation of food or sour liquid (acid reflux)
  • Sensation of a lump in the throat

While heartburn is the classic symptom, an estimated 65 percent of people with GERD experience atypical symptoms.


“These lesser-known symptoms are important to note because patients and their doctors may not associate them with reflux disease,” Dr. Sateesh said. “They therefore don’t pursue appropriate treatments.”


Atypical symptoms of GERD include:

  • Chronic cough
  • Persistent sore throat
  • Hoarse voice
  • Persistent postnasal drip
  • Chronic throat clearing
  • Choking
  • Dental erosion
  • Chest pain

Over time, Dr. Sateesh said, inflammation caused by GERD wears away the lining of your esophagus and can cause some serious complications:

  • Asthma, chronic cough and ear, nose and throat problems. These are known as extra-esophageal manifestations and the connection to GERD often goes unrecognized, even by health care providers.
  • Peptic stricture. This is a chronic acid injury and scarring of the lower esophagus. Patients often complain of food sticking in their throat, Dr. Sateesh said.
  • Barrett’s esophagus. This is a precancerous condition where the lining of the esophagus changes to resemble intestinal tissue. Once this happens, patients who initially experience heartburn won’t be able to feel the burning sensation any longer and incorrectly think the problem has gone away. Barrett’s is the No. 1 risk factor for developing esophageal cancer.
  • Esophageal cancer. This cancer is increasing at fast rate in the U.S. and results when GERD or Barrett’s is left untreated for many years.

To learn more about acid reflux and heartburn, including treatment tips, watch Dr. Sateesh on Fox 17 Morning Mix.



Reprinted with permission from Spectrum Health Beat.




9 in 10 lose sleep to binges

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Americans rank sleep as a top priority—but they still lose out amid binges on TV, video games and other diversions. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Nearly nine in 10 American adults lose sleep to binge watch TV, a new survey finds.


The more than 2,000 U.S. adults who took part in the American Academy of Sleep Medicine poll in September ranked sleep as their second-highest priority, with family being first.


But despite considering sleep important, 88% said they’d stayed up late to watch multiple episodes of a TV show or streaming series.


The rate was highest (95%) among 18- to 44-year-olds. Many also delay bedtime to play video games, read and watch sports, the survey revealed.


“It’s encouraging that Americans rank sleep as one of their highest priorities, but choosing to binge on entertainment at night instead of sleeping has serious ramifications,” AASM president Dr. Kelly Carden said in an academy news release.


Younger adults (aged 18 to 34) were more likely than those 35 and older to have stayed up late to play video games (72% versus 38%), and men were more likely to do so than women (59% versus 42%).


Two-thirds of respondents said they’d lost sleep to read. Women were more likely to do so than men (71% versus 61%), the survey found.


Nearly 60% of adults lost sleep to watch sports, including 75% of men and 45% of women. Adults between 25 and 54 years of age were more likely than those in other age groups to have stayed up late for overtime or extra innings (54% versus 51%).


That lost shut-eye can have serious consequences, Carden said.


“Sleep is essential to health, well-being and safety—and chronic insufficient sleep can lead to an increased risk of health problems, mood disorders and motor vehicle accidents,” she pointed out.


Losing sleep due to streaming, reading or playing video games can also lead to negative feelings. For example, 24% of respondents admitted feeling frustrated after delaying their bedtimes.


Feeling bad was most common for those in Generation Z (born in 1997 or later), who said that staying up late caused frustration (32%), worry (23%) and guilt (19%).


Such feelings can make it harder to drift off, especially if a person tries to make up for the lost sleep, according to the AASM.


The poll has a margin of error of plus or minus 2 percentage points and a confidence level of 95%.


Reprinted with permission from Spectrum Health Beat.




Senior volunteers: 7 ways to get involved in the community

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


After retirement, you may find that you have a lot of extra time on your hands that you don’t know exactly what to do with. While having different hobbies and finding social activities can help fill the time, another thing to consider could be volunteering some of your time within your local community.


Senior volunteers are especially great for charitable programs and other organizations because your free time is more flexible than that of many other volunteers. Being able to make a difference no matter what your age is has benefits both for you and for your community. Here are some reasons why you should get involved and some different areas you can volunteer in.

Why is it important to get involved?

There are many societal and moral benefits to volunteering your time which we are all well aware of. However, there are other benefits of volunteer work that can have a  more direct impact on your life and your health.

Volunteering is good for your cognitive health

By being engaged through activities like volunteering, you can lower your risks of memory health issues like dementia. Staying active and keeping your mind busy in healthy ways can significantly decrease your chances of getting memory diseases like dementia or Alzhiemers as you continue to age.

Volunteering prevents senior depression

Senior depression and isolation is a very serious condition that can lead to a degradation of both your mental health and your general physical state. Meeting new people and remaining active in your community can help you avoid feelings of loneliness and isolation that often arise after retirement.

Volunteering encourages physical activity

It can be hard to stay physically active as a senior, but volunteering is a great way to get in some more activity and movement than you might normally get in a day. From walking as you clean up litter, to helping cook food at a soup kitchen, to playing games with kids, there are plenty of opportunities for healthy activities while volunteering.

1. Food drives and soup kitchens

One of the simplest ways to help out in your community as a senior volunteer is helping feed the hungry through food banks, soup kitchens, food drives, and organizations like Meals on Wheels. These kinds of volunteer opportunities have a major impact on those in need.

2. Helping other seniors

Senior volunteers are able to understand other seniors better than younger volunteers, so there are plenty of opportunities to help seniors with dementia and memory care, socialization, and caregiving through programs like Seniors Helping Seniors.

3. Tutoring and teaching

You don’t need to have been a teacher to be able to help kids and younger people learn. Most people looking for tutoring just need someone who is willing to go at their pace and clearly explain, which senior volunteers can provide. Local schools and after-school care programs are often looking for volunteers to help with tutoring.

4. Work with youth and younger generations

Teaching isn’t the only way you can help younger generations. There are many programs where you can work with youths like Foster Grandparents. Foster Grandparents provides role models and mentors for children across America who need help with reading, who have been abused or neglected, or who have disabilities, among other things.

5. Help with animals and animal organizations

Volunteering with animal shelters or local animal rights groups can bring your love for animals into your retirement years. Shelters are always looking for people to help take care of animals and make sure all these lovable creatures get the attention they deserve.

6. Volunteer with your past career

You can use the skills you gained in your previous career in your volunteering efforts. There are plenty of people who would benefit from your expertise in areas like:

7. Clean up the environment

Another big area that is in need of senior volunteers is the environment. Cleaning up litter from parks and streets in your community can make a difference not only on the environment, but in the appearance of your local community, as you are able to see the direct impact of your volunteer work.

Find a cause that matters to you

While these are some of the most popular volunteering opportunities for seniors, there are plenty of other causes that need the help of senior volunteers. Finding a cause that is important to you helps you maintain your dedication, as the motivation behind your volunteer work strongly resonates with you.


Doing some research into your favorite causes and letting that inform which organizations or programs you reach out to can help ensure that your volunteer work is going to the people you are most proud to volunteer with. Your assistance is invaluable to many different groups, and both you and your community will benefit from your volunteer work, no matter where you focus your efforts.


Reprinted with permission from Vista Springs Assisted Living.



The changing hazards of middle age

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The rise in use of prescription medication—and illegal drug usage—has rendered middle-age adults a substantial fall risk. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Serious falls aren’t the sole domain of seniors.


New research shows they are a significant risk among middle-aged adults.


Why? Blame multiple prescription medications, as well as alcohol and illegal drug use, a new study suggests.


Health care providers “typically think about falls in people over age 65. But these people were primarily in their 50s and falls were an important concern,” said study author Julie Womack. She’s an associate professor at Yale University’s School of Nursing.


For the new study, the researchers analyzed data from the Veterans Aging Cohort Study, which includes patients who receive care through the U.S. Veterans Health Administration.


The team identified 13,000 fall cases and compared them to patients of similar age, race, sex and HIV status, who did not suffer falls.


The use of multiple medications was a significant factor in falls among patients with and without HIV.


The researchers examined HIV status because people being treated for HIV infection take several medications, often at a younger age.


Medications associated with serious falls included those commonly used to treat anxiety and insomnia (benzodiazepines, like Xanax), as well as muscle relaxants and prescription opioids (such as OxyContin).


The findings suggest that programs designed to prevent serious falls in older adults may need to be modified to address risks for middle-aged adults, according to Womack.


“Fall risk factors are highly prevalent in the baby boomer generation more generally. The next step is to look at interventions for the middle-aged,” she said in a Yale news release.


Those interventions could target drinking and illicit drug use in addition to taking multiple medications, Womack said.


“When we’re thinking about fall prevention programs, we have to think about alcohol and substance use. We need to help individuals cut back,” she suggested.


Womack noted that it’s important to reduce falls in middle-aged and older adults because falls are associated with injuries, hospitalizations and death.


The study was published recently in the Journal of Acquired Immune Deficiency Syndrome.


Reprinted with permission from Spectrum Health Beat.



Want a fitter ticker? Drop the clicker

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Want to live a long life? Consider breaking up your TV. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


People who watch less TV and are physically active live more years free of heart disease, according to a new study.


Past research has shown people who are highly physically active tend to live more years free of cardiovascular disease.


But researchers of a study published recently in the Journal of the American Heart Association wanted to look specifically at how TV viewing habits fit into the equation.


Using data from 13,534 people ages 45 to 64, investigators studied three factors—how much TV people generally watched, how often they were physically active in their leisure time and how long they lived without having a stroke, heart failure or coronary heart disease.


After an average of 27 years, people who were highly active and watched little or no TV lived about two and a half years longer free of stroke, heart failure and coronary heart disease than those who often watched TV and weren’t active.


TV watching impacted health regardless of physical activity, the study found.


Those who seldom watched or never watched TV lived about a year longer free of each type of cardiovascular disease than those who often watched TV.


“This study suggests that engaging in any physical activity and viewing less TV could help you live more years free of (cardiovascular) disease,” said Carmen Cuthbertson, the study’s lead author.


“Because there’s such a large cardiovascular disease burden in the U.S., we wanted to focus on how to extend the years you live in health,” said Cuthbertson, a postdoctoral fellow in the epidemiology department at the University of North Carolina at Chapel Hill.


The study was limited, she said, by the fact that participants were asked only about “leisure time” activity and not about household chores or physical activity during work or commuting.


She said she’d like future studies to incorporate wearable devices to track physical activity and sedentary time.


Bethany Barone Gibbs, a professor of health and physical activity at the University of Pittsburgh who was not involved in the study, applauded the research for focusing not on death, but on how people can live longer lives free of cardiovascular diseases.


While the results don’t prove frequent TV watching causes heart disease, she said, its findings help clarify how physical inactivity affects health.


“Studies have shown that people who sit for hours at a time develop various vascular dysfunctions—blood begins pooling in the legs and circulation gets worse, especially in the extremities, which we think causes vascular damage that can lead to the long-term development of heart disease,” said Gibbs, vice chair of the American Heart Association’s Physical Activity Committee.


“TV watching is just one domain of sedentary behavior, but it’s also a really modifiable behavior,” she said.


The study began in the late 1980s before smartphones and the internet impacted how long people sit in front of screens, Gibbs said. She called for new in-depth research into how cardiovascular health is affected by overall sitting time as well as binge-watching TV.


“Now, we can sit back and not even have to lift a finger to watch the next show on Netflix,” she said. “I think television-watching is becoming an even more important target when it comes to behavior change and reducing our risk of cardiovascular disease.”


Reprinted with permission from Spectrum Health Beat.




Is assisted living covered by Medicare?

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When it comes to the costs associated with senior living options like an assisted living community, there are a lot of questions that family members ask themselves when finding a home for a loved one. Things may be on your mind like what are the costs associated with increased care needs, how much is the monthly room and board, and if luxuries are an additional charge. 


Finding senior loved ones the best senior living community depends on knowing the answers to all of these questions and more. When thinking about ways to help finance assisted living, another common question is if Medicare, or senior health insurance available to everyone over 65, will help pay for the costs of assisted living.

What is assisted living?

So what is assisted living? How is it different from other types of residential senior living communities, like a nursing home or a senior retirement community? The biggest difference between assisted living and other senior living options is that assisted living, as the name suggests, assists seniors who need help with activities of daily living, or ADLs, while still offering them plenty of independence. 


Nursing homes, which are also an example of a senior living community that offers care services for seniors, have very limited independence due to the high level of care that residents typically need. On the other hand, senior retirement communities are for retirees who do not yet need any help with ADLs. 


Assisted living is a perfect medium between the two. Assisted living offers residents plenty of independence in their lives and the ability to make their own decisions, while still providing care services and ADLs assistance for things like:

  • Medication management
  • Housekeeping and cleaning
  • Laundry
  • Meal preparation
  • Money management
  • Bathing and personal care
  • Appointment and schedule keeping
  • Standing up and other mobility needs

What Medicare covers

To make a long answer short, Medicare does not cover assisted living costs. Medicare, for the most part, does not pay for any type of long-term residential care, including nursing homes and assisted living communities, so if one of these is the best option for your loved one, you will need to find a different way to pay than through their Medicare plan. 


Medicare will sometimes pay for a short-term stay in a skilled nursing facility or for some home health care options, but senior living communities like assisted living are not included in Medicare plans. This can pose a problem for many elders, especially as the senior population often needs some sort of residential care community as they continue to age. 

Other payment options

While Medicare doesn’t help pay for assisted living, there are some other payment options that can give your loved one assistance in covering the costs of a senior living community.

Long-term care insurance

Most long-term care insurance policies will cover the expenses associated with senior living, including assisted living costs. While the popularity of the traditional version of these plans has decreased over time, there are new “hybrid” plans that might be a good investment for your loved one. 

Life insurance policies

Some life insurance policies will cover assisted living costs, but it varies from plan to plan. While most of us might think that life insurance is only paid out after a death, they can offer payouts to seniors still living if they meet the plan’s qualifications. 

Veterans benefits

Often times there are VA benefits that will help pay for assisted living or other residential care options if your loved one served the country. Check with your loved one’s local VA chapter for more information. 

Medicaid

If your loved one doesn’t have any savings, or had a low income while they were working, they might qualify for Medicaid, a government program made to help cover the costs of healthcare for those in dire financial circumstances. Medicaid coverage is determined state by state, so it may or may not help depending on where your loved one lives. 

Out-of-pocket

If your loved one has saved enough money throughout their life, they may be able to afford assisted living costs from their savings. Planning ahead is key for this payment method, and things like waiting lists, community “shopping”, and retirement income plans are important for your loved one. 


Reprinted with permission from Vista Springs Assisted Living.



Are you a caregiver? Take care of yourself, too

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Joining social groups and establishing their own support network is an essential component to a caregiver’s quality of life. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


If you’re a caregiver for a family member, you need to look after your own mental health to provide the best care for others, an expert says.


Caregivers are at increased risk for depression and anxiety.


Clinically significant symptoms of depression occur in 40%-70% of caregivers, and major depression occurs in 25%-50% of these caregivers, according to the Family Caregiver Alliance.


“Taking time to care for yourself is not selfish. In order to have the strength to care for a loved one, it is extremely important that caregivers take care of their own physical and mental health,” said Dr. Vassilios Latoussakis, a psychiatrist at Gracie Square Hospital, a psychiatric facility in New York City.


Latoussakis offered the following advice.


Pay attention to your stress levels, he said in a hospital news release. If you find yourself crying, losing your temper or having fantasies of rescue or flight, seek help.


Stress can affect your physical health, causing problems such as headaches, sleep issues, heart troubles, high blood pressure, and elevated fat and sugar levels.


If you’re feeling the effects of stress, make an appointment with your primary care provider, Latoussakis advised.


There are a number of ways to reduce stress, including regular physical activity, relaxation techniques such as breathing, yoga or mindfulness, making time to see friends and doing activities you enjoy.


It’s important to have a support network of people with whom you can talk, confide and gripe.


Another good idea is to join a support group of caregivers where you can share concerns, practical issues and problems, Latoussakis said.


More than 34 million Americans have provided unpaid care to an adult aged 50 or older in the past year, according to the National Alliance for Caregiving and AARP.


Reprinted with permission from Spectrum Health Beat.



Science probes dementia-anemia link

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Researchers say mild anemia, regardless of patient age, can be associated with dementia over time. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Even mild anemia—low levels of hemoglobin in the blood—may raise a person’s odds for Alzheimer’s disease and other types of dementia, a new study finds.


The same Dutch research also found a correlation between heightened dementia risk and high blood levels of hemoglobin.


“With around 10% of people over age 65 having anemia in the Americas and Europe and up to 45% in African and southeast Asian countries, these results could have important implications for the burden of dementia,” noted study lead author M. Arfan Ikram, of Erasmus Medical Center in Rotterdam, the Netherlands.


Hemoglobin is the protein in red blood cells that transports oxygen.


The new study included more than 12,000 people averaging 65 years of age. None of the participants had dementia at the beginning of the research.


Hemoglobin levels were measured at the start of the study and 6% of the participants were found to have anemia.


The participants’ health was then tracked for an average of 12 years. During that time, 1,520 developed dementia, including 1,194 who were diagnosed with Alzheimer’s disease, according to the report published online recently in Neurology.


The study was not designed to prove cause and effect.


However, the research showed that people with anemia were 41% more likely to develop Alzheimer’s disease and 34% more likely to develop any type of dementia than those without anemia, the team reported.


In another finding, people with high levels of hemoglobin were also more likely to develop dementia.


Those with the highest levels were 20% more likely to develop dementia than those with levels in the middle.


Those with the lowest hemoglobin levels were 29% more likely to develop dementia than those with levels in the middle, the research found.


In a journal news release, Ikram added that the findings could be significant, given that “the prevalence of dementia is expected to increase threefold over the next decades, with the largest increases predicted in the countries where the anemia rate is the highest.”


The question of how hemoglobin levels affect dementia risk is still unclear, however.


“More research is needed to determine whether hemoglobin levels play a direct role in this increased risk or whether these associations can be explained by underlying issues or other vascular or metabolic changes,” Ikram explained.


Dr. Satjit Bhusri is a cardiologist at Lenox Hill Hospital in New York City. Looking over the findings, he stressed that hemoglobin’s role as an oxygen transporter to the brain might be key.


“Any quick or slow loss of oxygen will lead to a cognitive decline and manifest as dementia,” he noted. Conversely, Bhusri said, “elevated hemoglobin is a reaction to some underlying disease. That disease is forcing the body to produce more hemoglobin. This can result in an increase in thickness of blood and poor flow to the brain.”


Another expert believes the findings should serve as a reminder to doctors to pay attention to even mild anemia when it occurs.


“I think that physicians should not write off mild anemia in any age group, because it clearly is associated with brain dysfunction over time,” said Dr. Guy Mintz. He directs cardiovascular health at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, N.Y.


Mintz also noted that many of the participants in the study were still in their 60s and 70s, so “we are not looking at an elderly, frail group of patients.”


As for people with elevated levels of hemoglobin, he believes that in many instances this happened in response to the smoking habit.


So, the link between hemoglobin levels and dementia “can be another motivational tool to get these patients to stop smoking,” Mintz said.


Reprinted with permission from Spectrum Health Beat.



Cope with the ‘perfect storm’ of menopause

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A healthy diet is the best way to lose pounds during menopause. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Menopause is often referred to as a “perfect storm” where all the odd changes and symptoms women experience collide.


This collision creates insulin resistance resulting in increased belly fat.


At the Spectrum Health Medical Group Midlife and Menopause Clinic, we have an entire team to help women with menopause symptoms, including weight gain.


One of our team members, Irene Franowicz, is a registered dietician who practices what she preaches. She encourages healthy eating and cooking and she teaches others how to prepare healthy foods in her weight management program, Eating the Mediterranean Way with Low Glycemic Carbohydrates.


Even better, Irene demonstrates techniques to counteract the effects of aging and menopause.


Right before and during menopause, one of the most common complaints women experience is weight gain. Many of my patients say, “I am doing the same things with my diet and activity level, but I keep gaining weight.”


One of my patients—we’ll call her Sarah—has experiencing this. At age 49, Sarah struggled to stop gaining weight. She knew she already had a bit of a weight problem, and at age 45 she noticed it was becoming more difficult to lose weight.


Busy juggling family and work, Sarah would often eat on the run as she and her family headed out the door to soccer games, school events and other functions. She exercised when she could, but it wasn’t enough. To make matters worse, when Sarah was 48 years old, she broke her foot and couldn’t move around for five weeks.


Unfortunately, she gained 15 pounds during that time.


Sarah knew her risk of gaining even more weight was high, because she had two strikes against her: she had diabetes when she was pregnant and diabetes ran in her family.


When her periods became very sporadic and she started having hot flashes, she came to see us in the Midlife and Menopause Clinic. From this visit, Sarah learned she was in perimenopause and smack dab in the middle of a perfect storm.

Modify meals

Sarah came to the right place for answers.


We helped her understand that her low estrogen was making her metabolism worse by making her more insulin-resistant. As a result, her body was storing every calorie it could.


No wonder she continued to gain weight. She was trying very hard to make some positive changes, including getting more sleep, drinking more water and exercising more regularly. Sarah still needed more help with her diet, so we sent her to Irene’s class at Spectrum Health.


Irene centers her teaching on the Mediterranean diet because it is low glycemic, meaning it’s low in simple sugar.


Irene’s real passion is working with women in perimenopause and menopause and teaching them how to eat in a way to overcome weight gain. Her low glycemic meal plans are carbohydrate-controlled and high in antioxidants. She created the Mediterranean diet program to help the thousands of women who come to her and say, “I can’t seem to lose weight any more, even though I am eating the same.”


In her classes, Irene offers ideas for meal plans, plus recipes for breakfast, lunch, dinner and snacks. Each week, the participants sample delicious recipes and leave with a list for grocery shopping.


Irene has seen great success in women who have adopted her Mediterranean diet program and she enjoys teaching how dietary modifications can reverse the metabolism. It’s simple—even with small weight loss, sugar levels drop.


After seeing me and then talking to Irene, Sarah was thrilled to learn we’re all teaching the same concepts.


She started preparing meals in advance and making healthy, tasty snacks for her entire family. Before too long, Sarah had lost 9 pounds and her sugar level dropped while her energy level went up—she was overjoyed.


Instead of feeling like her life was on the downslide, Sarah now envisioned a much brighter future for herself. She even considered joining Irene’s strength training and yoga classes, something she never thought she could do.


Using a team approach to health care, Irene and I often refer patients to each other. When Irene sees women struggling with hormone issues, she refers them to us in the Midlife and Menopause Clinic and we also send patients to Irene’s classes. We share our skills to provide a wide net of support to as many women as possible.


Reprinted with permission from Spectrum Health Beat.



The benefits of being physically fit

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A single goal can change an entire lifestyle. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The doctors at Spectrum Health Medical Group and in our OB/Gyn practice are always encouraging our patients to be physically active.


The benefits of living an active lifestyle include keeping your cholesterol, blood sugar and weight under control; preventing cancer, type 2 diabetes and heart attacks; and improving your sleep.


Even better, regular physical activity also reduces falls, joint pain and depression. It helps you feel better about yourself.


Fitness is something that can be measured and improved, and it starts with having a goal.


When I talk to my patients about fitness and goals, I am always reminded of a patient I’ll call Cathy.

Cathy aims to get ‘hot’

While rushing from one room to another in my office one day, I came around a corner too quickly. I almost ran into a woman I didn’t know, so I excused myself.


She stopped me and said, “You don’t recognize me, do you?” I confessed that I wasn’t sure who she was, and she said, “Then you probably don’t remember what you said to me last year, either?” Again, I admitted that I did not. She continued, “You asked me how I wanted to be in the next year when I turned 50, and I had to really think about it. I decided I wanted to turn 50 and feel ‘hot’. So, I decided I would do what it would take, and I just ran my first half marathon. Now I feel ‘hot’!”


We stood there in the hallway for a few minutes and talked about her transformation, and hers was such a great story of how a single goal could change an entire lifestyle.


Cathy’s story began about a year before our chance encounter in the hallway of my office. She had come in for her annual exam, and she was discouraged about her weight and overall fitness level. She left my office that day approximately 25 pounds over a healthy weight, had belly fat she didn’t like, and wore clothes two sizes larger than she wanted.


Like many women, Cathy had a very busy work life, and she barely had time for anything besides work and family. It seemed that after a long work day, her evenings were filled with preparing dinner, packing lunches and helping her kids with homework.


Cathy would try to take a walk on the weekends, but she didn’t have time to exercise regularly, and she got winded just walking up a flight of stairs. She didn’t do any strength training, wasn’t flexible and often complained of leg cramps.


And the list of bad habits went on, including:

  • Drinking too much coffee and not drinking enough water
  • Eating on the run
  • Eating very few fruits and vegetables other than an occasional salad for lunch

Cathy knew that she wanted to look “hot,” but she also knew she had a lot of planning and work to do if she was going to become the person she envisioned in her mind.


During her annual visit, I mentioned the Presidential Fitness Test (adultfitnesstest.org) as a way to find a general measure of how she compared to other women her same age. She looked it up, saw what she was up against, and created a goal to help her on her journey to better health.

Achieving her goal

Cathy’s goal: She wanted to be fit. More specifically, she wanted to be able to run at least three miles, be physically stronger and more flexible. She knew she would not only feel better about her appearance but also be stronger as she faced her next 50 years of life. Her goal kept her motivated when it would have been much easier to give up.


Of course, there were barriers that Cathy knew she would need to overcome—time, motivation, energy and knowledge. During her visit, we talked about starting small so she wouldn’t get discouraged and give up.


She took my advice and started taking walks whenever she had even a little free time—at lunch, after work (before making dinner), and after dinner. Cathy began doing sit-ups and push-ups in the morning before her shower, and stretching every night before bed.


As the weeks and months went on and she had increased energy, Cathy added more to her routine. Her walks turned into a walk/run combination, eventually running more than walking. She started with just 15-20 minutes of exercise at one time but gradually increased the time as she became stronger.


One thing that really helped Cathy stay positive was to measure her exercise by time instead of distance or speed. This proved to be very beneficial to Cathy and helped her keep working toward her goal.


It also helped that Cathy’s husband and kids supported her efforts to become more physically fit. Her husband would take walks with her at night after dinner, and her son rode bikes with her on the weekends. She even found herself wanting to go for a walk instead of grabbing coffee with a girlfriend.


Cathy’s hard work and persistence began to pay off. At that point, she had dropped one pant size, her belly fat started to decrease, and she no longer had leg cramps. More importantly, Cathy’s blood pressure improved, her cholesterol decreased, and her blood sugar made it to the normal range.


As Cathy’s activity level increased, her numbers continued to go down. She was encouraged to keep on her journey, and by the time I saw her, she had run a half marathon, gone down three pant sizes, and lost 35 pounds.


She said she’d never felt better in her life. Although it took almost a year, Cathy met her goal and turned 50 feeling “hot.”


Reprinted with permission from Spectrum Health Beat.


What is respite care (and why you should take advantage of it)

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Taking on the responsibility of caring for an aging or ill loved that can no longer take care of themselves one is one that many family members take on without question. They are happy to take care of the person that, in many cases, cared for them and they will do so with complete devotion. But, even the most devoted caregiver can struggle to find a healthy balance between their own life and the duties of care giving. This is where respite care comes in. Respite care is temporary, professional care of a dependent person that provides relief for their usual caregivers.


A Commonwealth Fund study reported that 60 percent of the family caregivers surveyed, ages 19-64, reported “fair or poor” health and one or more chronic conditions or disabilities, compared with only 33 percent of non-caregivers. There are 16 million caregivers, and 9 million of those have health problems of their own.


Taking time off to care for themselves is something caregivers should consider a necessity, not a luxury. And when it’s time to take that break, they can turn to respite care services. While they may be reluctant to take a break, here are some reasons to take advantage of the respite care services offered by local assisted living centers.

Avoid isolation and depression

When a loved one needs constant care, it’s tempting for a caregiver to shut out the world and focus on giving them the care and attention they need. But becoming socially isolated from friends can affect more than their social life. Too much social isolation can lead to feelings of loneliness, despair and eventually depression. This is often a worry in regards to the elderly if they can’t travel or get out on their own, but it is something that can affect caregivers as well. While our loved ones can be great company, it’s important to see out other interactions and nurture friendship to avoid loneliness and depression.

Stay in good health

We already mentioned that a large number of caregivers report significant health problems. But, it should be noted that many of those health problems could be avoided if the caregiver to the time and energy to take care of themselves and not just their loved one. Taking the time to exercise, visit healthcare providers, or just get out into the fresh air can have positive effects on our health. Caregivers suffering from illness, chronic pain or other ailments cannot provide the best care possible to their loved ones.

Exhaustion

Sometimes, being tired can be worse than being sick. Especially being over tired. And, not getting enough sleep can make our bodies more prone to illness. Nights spent listening to see if your loved one will get out of bed or fall in the night can affect sleep even if it feels like they are getting enough. It may be hard to fall into a deep sleep if you are constantly worried or on guard. Even one night away can reset your clock and leave you feeling awake and alert.

Stay mentally focused

Exhaustion and illness can not only affect our bodies but our minds. If you are in charge of distributing medication or tracking the diet of your loved one, you need to be as focused and alert as possible. Letting your mind wander or become clouded can be a dangerous mistake. But if you aren’t getting enough sleep or are feeling overwhelmed, it can happen easily.

Stay positive

Stepping away from the trials of caregiving even for a day or two can offer a whole new outlook on life. If caregivers feel overwhelmed, exhausted or ill it can be difficult to remember why they chose to be a caregiver in the first place. By stepping away or taking a vacation, they can renew their bodies but also refresh their minds and gain a new, positive outlook on the perks and rewards of caring for their loved one.


The opportunity to refresh and renew is good for both the caregiver and the patient and should be taken advantage of. A day away here and there and vacations can help make sure that caregivers are at their peak physical and mental health. Taking advantage of respite care opportunities is a great way to take the time caregivers need to take care of themselves.


Reprinted with permission from Vista Springs Assisted Living.



4 keys to quality living

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By Len Canter, HealthDay

Taking a moment each day to journal or plot out your thoughts could help you improve your focus, a key aspect of your well-being. (Courtesy Spectrum Health Beat)

If you’re satisfied with your life, you probably have emotional well-being.


Emotional well-being can be mastered just like any other skill, according to Richard Davidson, founder of the Center for Healthy Minds at the University of Wisconsin-Madison.


How? By developing four key traits, said Davidson, a neuroscientist.

Resilience

The first is resilience. Research at the Center for Healthy Minds found that, over time, regular mindfulness meditation can help you learn how to bounce back from adversity.


Mindfulness meditation teaches you to become aware of your thoughts and emotions, center yourself and decide how you would like to proceed with the rest of your day. Find out more at mindful.org.

Positivity

Having a positive outlook is the second key trait—both finding the positive in others and being positive in the way you approach life.


Another type of meditation called compassion meditation is said to bring measurable changes after two weeks of 30-minute-a-day sessions. The goal is to switch from being judgmental to being caring.

Focus

Next is improving your attention level. A Harvard study found most people spend nearly half of their waking hours not paying attention to what they’re doing.


Letting the mind wander typically makes people unhappy, the researchers concluded. Practice focusing on the here and now, one task or activity at a time.

Generosity

Finally, become more generous of spirit. This means feeling happy for others when they do well rather than being envious or bitter, emotions that only hurt you.


Generous behavior activates circuits in the brain that promote well-being while enhancing the lives of those around you.


Yes, it takes time and effort to change your thinking and the way you see the world, but the benefits are infinite. And the more you practice, the more natural it will feel.


Reprinted with permission from Spectrum Health Beat.



Women: Don’t suffer in silence

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A new study of pre-menopausal and menopausal women has helped shed light on how every woman experiences menopause differently, and what treatments are most effective. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Every woman experiences menopause in her own unique way with a variety of symptoms.


She may suffer from hot flashes, night sweats, mood swings, weight gain, fatigue and a sense of not feeling right. Some of these symptoms may sound familiar to you—possibly all of them.


I’ve seen several patients recently who each complained of different issues related to menopause.


A woman I’ll call Peg had to stop wearing silk shirts to work because she sweat through each one. Another patient, Sue, became embarrassed in meetings because her face becomes very red when she makes presentations to her peers. Cindy felt depressed that even though everything in her life was great, she had a sadness she just couldn’t shake. And then there’s Gloria, who expressed frustration with weight gain she recently began experiencing.


The four women felt betrayed by their bodies.


Fortunately, I had some encouraging information to share with each of these patients, thanks to a comprehensive women’s health study called the SWAN study.


The Study of Women Across the Nation (SWAN) is an ongoing study that follows women between ages 42 and 52 in order to understand how they will experience the menopause transition. There are seven SWAN sites across the nation: Boston, Chicago, Detroit, Los Angeles, Newark, Pittsburgh and Oakland.


Each woman receives a physical exam that includes measuring her height, weight, waist circumference, blood pressure and lab work levels. The study also records whether or not she smokes, how much alcohol she consumes, her education status and family history. Race/ethnicity is categorized as African American, non-Hispanic Caucasian, Chinese, Japanese or Hispanic.


The results of the SWAN study are interesting and have helped doctors understand why each woman’s menopause experience is unique.


For example, the study showed that women who became at higher risk for heart disease—increased cholesterol, belly fat and blood sugar levels—tended to fall in the following categories: Hispanic or Japanese, less physically active, less likely to be highly educated, and most had higher BMI and cholesterol levels before the study began. Pre-diabetes was found to be a very high risk factor across all ethnic groups.


Another study done in Pittsburgh evaluated Caucasian and African-American participants at risk of depression. Twenty percent to 30 percent of participating women had new onset depression between the ages of 42 and 52.


The women in the study had an average age of 46, and 31 percent were African American. In addition, 34 percent had a family history of depression. The women who had a family history of depression proved to be more likely to be highly educated and have experienced at least one episode of depression.


The SWAN study has also taught doctors so many other important facts about women in menopause:

  • Hot flashes are different for each woman.
  • Women of color experience hot flashes for the longest period of time (average of 10 years).
  • Women of Asian descent have hot flashes for the shortest period of time, but they suffer more with depression and irritability.
  • Hispanic women suffer from hot flashes an average of 8.9 years.
  • Caucasian women experience hot flashes an average of 6.5 years.
  • The earlier women start having hot flashes, the longer they last.

There are so many other fascinating findings that have occurred as a result of this ongoing study, but the bottom line is that women do not have to suffer the symptoms of menopause.


There is help for you and plenty of research to back up the findings. Strong, scientific research is being done to help us know what works best and determine the safest method for treating menopause symptoms.


I recommend being active, drinking plenty of water, maintaining a healthy weight, staying off the sugar, and being grateful in your life daily. These are simple but very powerful tools used to combat the symptoms of menopause.


In addition, there are FDA-approved hormones that may help those who need them. They are a safe option for many women.


If you think you may benefit from this type of treatment, ask your doctor, or come see us at the Spectrum Health Menopause offices. If we discover that hormones are not safe for you, there are many other options to try.


Reprinted with permission from Spectrum Health Beat.