How To Make Your Next Trip To The Supermarket Healthier

When people toy with the idea of changing up their eating habits and having a healthier diet, they are usually daunted by the task. Let us tell you now that it is in fact extremely easy to have a healthier diet. All you have to do is to make a few different choices during your next trip to the grocery store and you would have achieved your goal. The following are some tips on how to easily make your next grocery shopping trip healthier.

Make a grocery list

It is very helpful to make a shopping list before heading to the grocery store. This way, you know exactly what you need to buy, and you won’t have to walk down every single aisle. This ensures that you do not buy more than you need, and you will also be less tempted to purchase any additional unhealthy snacks.

Of course, you should then make sure that you follow your list, as much as possible. It also helps if you do not shop hungry, because that only increases your tendency to purchase additional unnecessary items.

Look for high-fiber foods

Dietary fiber is an important part of your diet. It can help to lower your bad cholesterol levels, control your blood glucose levels, and also maintain good bowel health. In other words, it is a necessary part of a healthy lifestyle. You can obtain your dietary fibers from a wide variety of foods, but some of the richest and most convenient sources of dietary fiber include fruit and vegetables. For instance, having a meal containing carrots, potatoes and peas, or having an apple for a midday snack, ensures that you get your daily requirement for dietary fiber.

Shop the perimeter of the store

This may seem a little silly to you at first, but think about it. Have you ever noticed that the perimeter of the store is where the healthier foods are? Because of that, the perimeter is where the majority of your purchases should come from. Of course, you don’t have to buy 100% of your food from the perimeter. A good ratio is to get 70% of your purchases from the perimeter, and allow yourself about 30% from the center aisles. This is really one of the easiest ways to ensure that you are purchasing healthy foods. Skipping the middle aisles ensures that you won’t be tempted to buy junk foods such as chips and cookies.

Look for short ingredient lists

Before purchasing an item, have a quick look at its ingredient list. If it has a long ingredient list, set it back on the shelf and look for an alternative with a shorter ingredient list. A professor of nutrition at New York University, Marion Nestle, has said that ‘almost always, the shorter the better’. Do note that we are talking about the ‘Ingredient’ list and not the ‘Nutrition Facts’ list. This is because when packaged foods have long ingredient lists, most of the time these ingredients are mostly various kinds of sugars and chemical additives. In simple terms, the more ingredients there are, the more processed the product probably is, and you would be better off avoiding it.

Be as colorful as possible

No, we don’t mean what you’re wearing. Making your cart and your purchases as colorful as possible ensures that you are getting some variety in your diet. The University of North Dakota recommends that you eat fruit and vegetables from all over the color spectrum. This is because different natural colors in foods usually indicate the presence of different vitamins. For example, orange plants contain carotenoids and green plants are good sources of folate. So if you ensure that you get foods of different colors, you will know that you are getting a good range of nutrients and vitamins in your diet.

Take note of serving sizes

Serving sizes can be quite misleading. The labels on the front of food packaging usually represent only one serving and not the entire package. This is a marketing trick to make you think you are getting fewer calories than you really are. For example, a candy bar might say 100 calories on the front, but it may actually contain two servings, which would mean that the bar really contains 200 calories. To avoid getting tricked, make sure that you check the ‘serving size’ line at the back of the package.

Avoid watery foods

When a food product uses water as a major ingredient, you can almost always be sure that the food will contain a long list of additives and chemicals. This is especially so in the case of soups and even salad dressings. Since oil and water don’t mix, the manufacturers have to use a bunch of additives to hold everything together. Also, manufacturers have to add a lot of chemicals to give the water some taste and texture. Because of that, you would be better off choosing an alternative product instead as ingesting too many chemicals and additives is not good for your health.

Avoid meats that are high in fat

Yes, it is always good to have some meat in your diet. This is because meat is a great source of protein, which is important for muscle maintenance and growth. However, not all meats are equal. Some meats are high in saturated fat, and you should try to avoid those kinds of meats. For example, Michigan State University suggested eating goat meat as a lower-fat alternative. This is because goat meat typically contains only half as much fat as beef, and about 40% less saturated fat than chicken. Of course, we are not saying that you cannot eat beef or chicken. You can still do so, but it may be a good idea to choose certain cuts of meat over others. For instance, chicken breast contains less saturated fat than the thigh does.

 

 

http://www.sunriseseniorliving.com/blog/september-2015/4-tips-for-making-your-next-grocery-shopping-trip-healthier.aspx

https://www.studyinsured.com/health-tips/students/your-body/making-healthy-choices-at-the-grocery-store/

http://www.bestfoodfacts.org/food-for-thought/rd-guide-to-grocery-shopping

http://www.webmd.com/food-recipes/10-tips-for-healthy-grocery-shopping

http://www.rd.com/health/healthy-eating/10-secrets-for-healthier-grocery-shopping/

http://blog.ifit.com/7-tips-to-make-grocery-shopping-healthier/

http://www.betyou10lbs.ca/articles-and-recipes/tips-for-healthier-grocery-shopping/

 

Medication Management: 10 Helpful Tips and Tricks for Managing Your Medication

As people age, it’s not uncommon for doctors to prescribe a complex series of medications to manage existing health conditions and prevent new ones from arising. While these medications may be helpful, the task of remembering which medications to take every day can be overwhelming for seniors.

In addition to making medication schedules difficult to remember, polypharmacy (taking multiple medications to manage various health conditions) presents a unique set of drug interaction dangers that can pose health threats to seniors and aging adults.  When multiple medications are prescribed at separate times and for separate conditions, the risk of adverse drug interactions increases.

According to the American Geriatrics Society, each year more than 30% of seniors in the United States have an negative reaction to their prescription medication. Most commonly, these reactions are caused by missing doses of medication or accidentally doubling up on doses of medication. In order to prevent these problems from occurring and to limit the chance of adverse interactions between prescription medications, it’s imperative that seniors develop and maintain a good medication management plan that will allow them to effectively manage each of their different prescription medications.

Here are some ideas to help you develop a plan that works for you.

Tips for Remembering to Take Your Medication

  • Use a pill box.

    A pill box that is marked with the days of the week is a great way to keep track of which medications you need to take on a daily basis. If you take different doses of medication in the morning and night, you can designate a box for each time (a dark-colored one for night and a light-colored one for day, for example). In order to ensure that you’re filling your boxes correctly, keep a chart that details your daily medication schedule and carefully consult this chart when you fill the boxes each week.

  • Incorporate your medications into your routine.

    If you have a busy schedule, it can be extra difficult to remember to take your medication at the correct time. Because of this, it can be helpful to link your medications into your daily routine. For example, you brush get into the habit of taking your pills immediately after you brush your teeth in the morning or right after you brush them at night. By picking a routine daily activity and using it as a reminder to take your medication, you create a new habit that goes a long way toward helping you remember your pills.

  • Give yourself reminders.

    One of the easiest ways to ensure you’re taking your medication at the right times is to place a sticky note on your mirror, kitchen cupboard or steering wheel to remind yourself to take your meds. If it is difficult for you to remember whether you’ve already taken your pills, keep a calendar in a convenient location and mark the days off in a brightly colored marker each time you take your pills.

  • Use an alarm.

    You probably use an alarm clock to wake up in the morning so why not use one to remind yourself to take your medications? You can easily set an alarm on your phone, your watch or your actual alarm clock to remind you when it’s time to take your meds.

  • Use a medical alert device.

    If you need more help remembering to take your meds, consider using an alarmed medication reminder, which can remind you to take your pills or to head to a doctor’s appointment.

  • Enlist home care.

    For seniors who have a difficult time remembering to take their medications, a home care aide may be an ideal solution. In addition to helping you remember your medications, a home care aid can also help complete daily household tasks, assist you in getting to doctor’s appointments and handle some of the daily cooking and cleaning.

Tips for Protecting Yourself from Dangerous Drug Interactions

  • Keep a detailed list.

    Even if you always remember to take your medications, it can still be difficult to remember which medications your taking and how many you’ll need to refill every time you head to the pharmacist. Therefore, it’s wise to keep a detailed list of each medication you’re taking, including herbal supplements, over-the-counter medication and any prescription drugs. In addition to helping you keep track of your own medication, this list is can also be taken to doctor visits in order to ensure that you’re getting the correct medications and that your risk for drug interactions remains low.

  • Communicate with your doctor.

    Doctors do the best they can to get you the correct medication, but sometimes prescription drugs have unforeseen reactions. Because of this, it’s wise to stay in good contact with your doctor. Don’t hesitate to call if you feel that you are having an adverse reaction to medication or if you’re concerned that your medications aren’t interacting well together. The doctor may be able to prescribe you a different medication or look for alternative therapy options to help you feel better. One-third of all seniors haven’t talked to a doctor about all of their prescription medications for the last year. Don’t let yourself be a statistic – keep in contact with your doctor to ensure your medications are as safe and effective as they were the day they were prescribed.

  • Ask to minimize medications.

    When you meet with your doctor, ask if there is anything you can do to minimize the number of medications you take on a daily basis. The doctor may be able to suggest a non-pharmacological treatment that makes more sense or can replace a pill. If this is not possible, the doctor may still be able to limit the number of medications you have to take more than once each day. The fewer the pills you take, the lower your risk of adverse reactions to your medication.

  • Pick one pharmacy and stick to it.

    If you’re taking several medications and each of them is filled by a different pharmacy, it can feel impossible to keep track of it all. For this reason, it’s wise to pick one pharmacy and use it for all of your prescription needs. This can help prevent negative drug interactions and make filling your prescriptions a one-stop event. Once you’ve chosen your pharmacy, ask if they offer an auto-refill service. Most pharmacies do and many even offer a phone reminder when it’s time to come pick up your next round of medications. Finally, choosing one pharmacy allows you to develop a relationship with the pharmacist, who can be a valuable ally in your care. Don’t hesitate to ask your pharmacist questions if you have concerns about your medication. Although a pharmacist doesn’t replace your doctor, they can be an important resource for medication-related questions and concerns.

The Case for Medication Management: How it Can Help You Lead a Healthier Life

As you age, it’s likely that you’ll begin taking prescription medications to treat symptoms and remain healthy and active. While prescription medications are often helpful and needed, they can create a frustrating daily routine that is difficult to keep track of. If you take several medications each day, developing and utilizing a good medication management plan is an imperative step in ensuring that you stay healthy for years to come.

Because medications can interact badly with one another, creating a medication management plan does more than just helps you stay organized: it also helps you stay safe. By knowing which medications you’re taking, you can take charge of your own health care and help ensure that you remain at low risk for adverse drug interactions. When prescription medications are taken correctly, they can help seniors and aging adults lead vibrant lives in their golden years and when you develop a medication management plan that works for you, it can take a huge burden out of your life and free you up to worry about more important things – like spending time with friends and family.

10 Unique Tips That Will Help You Survive the Endless Allergy Season

What is allergy season?

When warmer weather comes around, so do seasonal allergies, which are also commonly referred to as hay fever. An estimated 35 million Americans start to sneeze and suffer from stuffed and inflamed sinuses, amongst other symptoms. This is because the warm weather brings about more airborne allergens in the form of pollens and molds. The allergy season is worsened when there is a higher than usual level of rainfall in winter and spring.

Who is at risk during the allergy season?

Everyone faces the possibility of suffering from allergies during allergy season, but the allergy season presents a few unique challenges for seniors in particular. This is because the pollens in the air can aggravate any existing cardiac and pulmonary conditions the seniors may have. Also, although the average person can rely on anti-histamines to minimize the effects of allergies, anti-histamines are not recommended for a large proportion of the senior population. This is because anti-histamines may increase blood pressure, and has a high chance of interacting with other medications that the seniors may be taking. As such, seniors need to rely on other methods of treatment in order to address seasonal allergies.

How to help seniors get through the allergy season safely?

Fortunately, there are a number of preventative measures we can take to help seniors get through the allergy season safely and successfully.

1) Avoid allergens and molds as much as possible

If you have the habit of taking frequent walks in the park or on hiking trails, try to switch your walking venue to the local shopping mall or other indoor locations. This way, you minimize your exposure to airborne allergens and molds. You can always switch back to walking outdoors when allergy season is over.

2) Avoid grassy areas

If you simply have to walk outside, try your best to avoid grassy areas or areas with lots of foliage. In particular, try to avoid areas with freshly mown grass. One good place to have outdoor activities during allergy season is the beach. The beach tends to have much lower pollen counts as compared to the mountains or other grassy areas. By doing this, you can minimize your exposure to pollens and other allergens even though you are walking outdoors. Of course, it is always safest to minimize your time outdoors while the allergy season is still on-going.

3) Keep your windows closed

This applies mostly to the nighttime since it might get too stuffy in your home if you keep the windows closed throughout the allergy season. By closing your windows at night, you can prevent pollens or molds from drifting into your home while you sleep.

4) Keep your car windows up while driving

Similar to the previous tip, it is advisable to keep your car windows up while you are driving. This ensures that pollens, mold, and other allergens will not drift into your car while you are on the road.

5) Use the air conditioner and dehumidifier

Make use of your air conditioner and dehumidifiers to keep the air in your homes clean, cool and dry. This minimizes the amount of pollen and mold in your homes, which will then minimize the symptoms of seasonal allergies.

6) Be aware of the local pollen count

Pollen counts fluctuate from day to day. If you stay aware of the local pollen count, you can plan your daily activities accordingly. For instance, you can know to avoid outdoor activities on days when the pollen count is high.

7) Wear a respiratory mask

If you absolutely need to be outdoors for long periods of time, try to wear a paper respiratory mask. This will help to reduce your exposure to airborne allergens. This is especially important on days when the pollen count is high.

8) Use the clothes dryer

It is advisable to use the clothes dryer instead of drying your clothing and linens on the line outdoors. Although line-dried clothing may have a wonderful “fresh” scent, they may also have a lot of pollens and mold collected on them.

9) Take a shower after being outdoors

After spending some time outdoors, it is possible that there is some pollen or mold clinging to your clothing, skin and hair. As such, it is a good idea to take a shower and have a change of clothes after entering your house, so as to ensure a minimal amount of pollen and mold in your home.

10) Recognize the symptoms and know when to seek medical assistance

While it is good to take note of all the available preventative measures, it is also important to be aware of which symptoms to look out for, and to know what to do when symptoms start to show. Even if your loved one has never been known to suffer season allergies in the past, it is still important to be on the lookout for traditional signs of allergies such as sneezing, coughing, itchy eyes, and a runny nose. If you spot any of these symptoms, alert their physician immediately. Rapid and aggressive treatment is the best way to cure seasonal allergies in a senior. It is also good to be aware of treatment options – like we have mentioned earlier, the regularly-used anti-histamines may not be an appropriate form of treatment for seniors. It is important that you know which treatment options are more appropriate.

 

References

https://www.agingcare.com/Articles/help-elders-survive-allergy-season-150138.htm

http://www.homecareassistancenaples.com/surving-allergy-season-for-seniors/

http://stcharlescommunity.org/seasonal-allergies-the-elderly/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074236/

http://seniorhealth.about.com/od/respiratorydisease/a/seasonal_allerg.htm

http://blog.ecaring.com/breathing-easy-how-caregivers-can-help-seniors-survive-allergy-season/

 

How to Help Prevent Memory Loss as You Age

One of the most dreaded side-affects of aging is memory loss. People who have lived through seeing a loved one with Alzheimer’s or severe dementia know that memory loss can be heartbreaking both for the person affected and his or her family.

Fortunately, memory loss doesn’t have to be a reality of aging.

Symptoms of Memory Loss

As people age, their loved ones often joke about “senior moments.” These moments of forgetfulness – misplaced keys, forgotten grocery store items, etc. – are a normal part of the aging process, but there is a definitive line between routine forgetfulness and warning signs of memory loss.

As people age, a set of physiological changes begin that cause routine, short-lived glitches in brain function. With age, it may take longer to recall information and new topics may be more difficult to learn. The differentiating factor, however, is that the memory or attention does return. For example, a person may be giving directions to a home and suddenly forget a street name. Although that person may not be able to remember the name at that exact moment, it will most likely come back to him or her later that day.

Memory loss, on the other hand, manifests in more pronounced and startling ways. People may not recognize their loved ones or may forget the name of their spouse. They may get lost in familiar areas, routinely forget very simple words or garble their speech. They may act in socially inappropriate ways or make poor choices in respect to safety. Moreover, they may not remember previous incidences of memory loss and may deny altogether that their mental function is impaired.

Causes of Memory Loss

When it comes to the causes of memory loss, there are reversible and irreversible causes. Irreversible causes include dementia and Alzheimer’s. While the symptoms of these conditions can be temporarily alleviated and treated through proper nutrition and mediation, they are not ultimately curable. Reversible causes, on the other hand, include the following:

B12 Deficiency

Vitamin B12 is an amazingly important nutrient. In addition to protecting the neurons in the human brain, it also supports normal, healthy brain function. Because of this, a B12 deficiency can lead to brain damage, impaired brain function and eventual memory loss. Fortunately, B12 deficiency can be reversed if it is detected early. People who smoke or drink in excess are at increased risk for B12 deficiency and may have to undergo monthly B12 injections to replenish their levels.

Dehydration

Dehydration is a prominent problem in aging adults and seniors. Severe dehydration can easily create symptoms, such as drowsiness, slurred words and memory loss, which look like dementia or confusion. Fortunately, by drinking 6-8 glasses of water each day, older adults can decrease their risk of severe dehydration and associated memory loss. Those who take diuretics or laxatives may need to drink more water to offset the affects of their medications.

Thyroid Issues

Because the thyroid controls metabolic function, it is directly related to memory. When a person’s metabolism is too slow, sluggishness and depression take hold. When a metabolism is too fast, however, people often feel confused. When thyroid problems are severe, they may lead to forgetfulness and an inability to concentrate. Fortunately, medication and proper treatment can often alleviate these symptoms.

Depression

Severe depression can easily create symptoms that closely resemble memory loss. People with depressive symptoms may find it difficult to concentrate, organize their lives or remember important things. Fortunately, the symptoms of severe depression and associated memory loss can often be reversed through proper medication, counseling and increased social activity.

Side Effects of Common Medications

People who take three or more drugs are at increased risk of impaired cognitive function. Because medications interact with one another in complex and often unpredictable ways, they can easily affect cognitive function and may result in memory loss. Because older adults absorb medication more slowly, these side effects are often more pronounced. Fortunately, removing certain medications or trading them out for medications that interact better with the other medications can often mitigate these symptoms.

 

Preventing Memory Loss

For people not affected by dementia, most memory loss is avoidable or reversible. Because memory loss is often the result of deficiencies in the body, the first line of defense is to keep the aging individual as healthy and active as possible. Follow these tips to safeguard against memory loss:

Exercise

Exercise is one of the most important factors in combatting memory loss. Regular physical activity encourages brain growth and lays the foundation for new brain cells. Additionally, routine exercise reduces the risk of other physical conditions, such as diabetes and cardiovascular disease, which may lead to memory loss. Finally, exercise also boosts endorphins, reduces stress and helps manage depressive symptoms, which can lead to a healthier, more resilient brain.

Be Social

People who withdraw from their social circles are at increased risk for memory loss. The reason behind this is that face-to-face interaction with friends and loved ones forms new memories, keeps the brain active and reduces stress. Visiting friends or taking part in community events is a great way to support healthy brain function and ensure that the brain stays sharp and active during the aging process.

Stop Smoking

Because smoking impairs the transport of nutrients to the brain, people who smoke are at very high risk of memory loss. Additionally, smoking increases the risk of vascular problems, which may impede the transfer of blood to the brain, thus resulting in memory loss and poor cognitive function.

Eat Well

Nutrition is a huge factor in preventing memory loss and seniors with healthy, well-rounded diets are much less likely to experience memory loss than their less-nutritious counterparts. Foods rich in antioxidants (Green tea and vegetables) are ideal for keeping the brain active and alert while omega-3 fatty acids, found in foods like salmon, tuna, walnuts and flaxseed, support healthy memory and brain building.

Get Enough Sleep

Sleep is an absolute necessity for healthy brain function. Because the brain processes and solidifies new memories during sleep, people who don’t get enough quality, uninterrupted sleep are subject to higher rates of memory loss than those who do. For the best brain-boosting benefits, sleep at least 8 hours per night and sneak in a nap during the day if possible.

Keep the Brain Active

Simple activities like playing strategy games (chess, bridge, Scrabble, etc.), reading, learning a new language, musical instrument or skill or completing a craft project are wonderful for keeping the brain healthy and active. The brain is a “use it or lose it” organ and people who routinely give their brains a workout are less likely to experience age-related memory loss.

Although memory loss is a frightening prospect, it doesn’t have to be a reality for everyone. By knowing the causes of memory loss and being proactive about preventing it, seniors can stay healthy and mentally sharp throughout their later years.

Assisted Living for Your Loved One: When is the Right Time?

Assisted living is a housing option for older adults who want or need help with everyday activities, such as cooking meals, housekeeping, and keeping doctor’s appointments. In addition, this type of community can provide your loved one with maintenance-free living and social bonding that many older adults need at their age.

When your loved one’s health and safety is placed at risk because of their continued stay in their own home, assisted living may be your only option. Some assisted living homes even provide special memory care services for patients with Alzheimer’s and dementia needs.

Signs that your loved one needs to be moved into residential care:

For a lot of us, it may be difficult to accept that our loved ones are no longer capable of living on their own. However, we cannot ignore the signs that indicate it’s time to consider moving them into an assisted living facility. Some of these signs are glaringly obvious but others require more communication. It’s important to spend time with the elderly adults in your family and determine their real condition.

Emergencies or Incidents

Falls, injuries, and similar incidents, especially if these incidents have happened several times, can be indicative of a mobility problem. These episodes could be caused by complications of diabetes and other diseases, stiffness in the joints, and porous bones. Because falls can be serious and even fatal in older patients, twenty-four hour monitoring may be necessary, which assisted living facilities can provide.

Physical Changes

Bodily changes in the patient, such as changes in appearance, unusual body odor, and obvious weight loss can be indicative of advancing health problems or difficulty in managing daily activities. A patient with notable changes in appearance and strange bodily smells could have trouble bathing or grooming themselves due to decreased physical strength while weight loss could be brought about by lack of appetite or proper nutrition.

Depression

It is common for elderly patients to suffer depression especially after the death of a spouse. Because loneliness and depression can lead to mood swings, loss of sleep and appetite, as well as contemplation of suicide, it is important for your loved one to have regular social interactions that they can get at assisted living facilities.

Clutter

Clutter could also be a sign that you should consider assisted living for your loved one. Messy and unkempt surroundings could be a sign of many things. It could mean that your loved one is suffering from a physical or mental issue if they are showing signs of hoarding or inability to throw anything away. Thick dust, cobwebs, bathroom molds, and other signs of sloppy housekeeping could indicate that your loved one is no longer physically able to tidy things up.

Security and Safety Issues

If your loved one has been involved in security and safety issues like a major accident or a fire because of forgetfulness, leaving them to continue fending for themselves is no longer an option especially since there is a possibility that their condition will only deteriorate with the passage of time. It’s also important to note that while forgetfulness is a normal part of aging, it could also suggest more serious conditions, such as Alzheimer’s or dementia.

Slow Recovery

Because of their frailty, the elderly can easily catch a cold or become involved in accidents. When these things happen to your loved one, make sure to monitor their recovery. If the patient’s condition usually gets worse or when recovery is slow, it could be time to take them to an assisted living facility where capable staff can look after their health needs for a majority of the time.

Inability to Manage Finances

The inability to manage money is an early indicator of cognitive impairment. One of the best ways to find out whether your loved one is having trouble with their finances is to check their mail. Be on the lookout for communication from creditors, insurance companies, and banks particularly when they are about recent accidents, overdrawn accounts, and late payments. You should also be on the lookout for letters from charities or possible scammers because impaired mental skills can make the elderly vulnerable.

Driving Difficulty

Many older adults like to assert their independence by driving themselves so now and then, it’s important to check if they are still properly able to do so. Check the condition of their car for dents or nicks and make sure to ride with them while they drive so you can observe whether they still follow safe driving protocols, such as fastening seatbelts, reacting to traffic lights in a timely manner, following the speed limit, and many others. If you think your loved one’s ability to drive alone safely is impaired, moving them to an assisted living facility is a way to ensure that they won’t be a danger to themselves and to others.

Anxiety at Living Alone

Apart from safety and health reasons, another important factor to consider when thinking of assisted living for your loved one is their emotional state. If they are constantly showing signs of anxiety or loneliness while living alone, then moving them to an assisted living facility may be the best thing for their well-being.

Caregiver Stress

Caregiver stress refers to the mental, emotional, and physical toll of bearing the pressures of caring for someone with special health needs. This strain includes sleep and eating disruptions and signals that the demands of caregiving have become too much to handle. Caregiver stress is especially difficult for caregivers who are also members of the family, such as the spouse, parent, or child of the patient. If the primary caregiver, such as yourself or another member of the family, is experiencing caregiver stress, residential care could be the solution.

Mistakes to avoid when choosing an assisted living facility:

Thinking only of the here and now

Before choosing an assisted living facility, you need to consider the present needs of your loved ones as well as their needs in the future. Careful planning is crucial because moving your loved ones from one facility to another as their needs change will not only be physically and emotionally disruptive and costly but could also have adverse effects on an elderly with dementia who may have difficulty adapting to changes.

Choosing a facility based on your own preferences

The facility will be your loved one’s home for hopefully a very long time so it only makes sense that the community you choose is what your loved one prefers. Of course, it’s not always practical or even possible to ask for your loved one’s opinion but you can always take into account their personality and inclinations.

Thinking that the more expensive the facility is, the better

Luxury in senior living communities shouldn’t be your priority when choosing an assisted living facility because state-of-the-art equipment and fancy accommodations don’t always mean quality care. Take time to do your research about a facility and learn to trust your intuition. During your visit, make sure to talk to the staff and the residents and ask them about their level of satisfaction. If you can see that they are genuinely happy, then you know that the facility is worth considering.

Choosing a facility based on proximity

It’s understandable if you want to be able to spend as much time with your loved one as possible but selecting a community based solely on its nearness is a mistake. For one, your loved one will be involved in many activities that there is little chance that they will feel bored or lonely. Moreover, while the idea of being able to visit every day provides you comfort, trying to follow through will put you under a lot of strain.

Ignoring the details

Contracts with assisted living facilities are generally straightforward but they could still contain confusing clauses or ambiguous conditions that require the payment of additional fees. If you are not aware of these provisions, you will be caught unprepared and saddled with costly fees that you might have difficulty paying. You can ask the help of a lawyer if after reading the fine print there are still conditions that are not completely clear.

Finally, here is a checklist of factors that you need to think about before choosing an assisted living facility:

Staff experience and training

Staff experience with your loved one’s condition

Ability of staff to administer medication

Overnight staff

Nurses who are available 24/7

Staff-to-resident ratio

Current residents

Availability of outdoor space

Types of apartments

Monthly cost of apartments

Billing and payment policies

Additional services

Cost of additional services

Discharge policy

Moving your loved one to an assisted living facility is a major decision, which is why there are many factors to consider. Not all older adults, however, need assisted living. If your loved one has rich social connections in the neighborhood and is well-adjusted emotionally but you worry about their failing physical health or their ability to take care of themselves, consider getting in-home care for them. You can contact professional caregivers or home health aides to see if they can be of help in your situation.

 

 

References:

http://www.aplaceformom.com/blog/2013-3-11-signs-its-time-for-assisted-living/

http://www.umh.org/assisted-independent-living-blog/bid/325849/When-is-the-Right-Time-to-Move-your-Loved-One-into-Assisted-Living

http://www.aplaceformom.com/blog/assisted-living-search-top-mistakes-to-avoid-1-22-13/

http://www.aplaceformom.com/senior-care-resources/articles/assisted-living-residence-checklist

 

10 Warning Signs of A Heart Attack You Should Never Ignore

Heart attacks are becoming more common especially after the development in scientific research. What people perceived as common chest pains, are now more distinctly categorized as types of heart attacks. Myocardial Infarction commonly known as heart attack is an episode that occurs due the stoppage of blood flow into a part of the heart. It can cause considerable damage to the heart muscle.

Each year, a considerable number of people fall victim to heart attacks despite the technological advancements in the field of medicine. However, it is found that the number of deaths due to heart attacks have reduced after recent advancements in medical science. People are now much more careful with their health regarding heart attacks and have become more conscious of conditions that possibly lead to heart attacks.

Is Death the Ultimate Result?

There are different degrees according to the severity of these attacks and not all heart attacks lead to death. However, no such episode is less painful and patients having gone through one such attack are more at risk of experiencing another. The risk however, can be minimized if proper precautionary measures are taken in advance.

Types of Heart Attacks

Based on the severity of attacks, heart attacks are classified as following:

  • Coronary Artery Spasmis a type of heart attack where the walls of blood arteries tighten to such an extent that it ceases blood supply to the heart. It is not easily discoverable. However, calcium channel blockers and nitrates can help treat the heart disorder
  • NSTEMI Heart Attacks result due to temporary and partial blockage of a coronary artery. It can be treated through angioplasty.
  • STEMI Heart Attacks can result due to complete blockage of a coronary artery which results in a malfunctioning of a major part of heart muscle. It is a serious type of heart attack and therefore emergency treatments involve drugs such as ‘thrombolytics’.
  • Demand Ischemia is a unique type of heart attack where a patient experiences shortage of oxygen in the blood. It often results due to infections and fast heart rates.

Are there any signs?

There are some common and obvious signs of a heart attack. These signs may seem minor and are therefore often ignored by people. This is also one big reason of the commonness of heart attacks in the world today. This article is intended to help common people and the medical field personnel to understand the basic symptoms and potential signs of a heart attack.

Before discussing these signs, there are some questions that you should ask yourself:

  • Do I smoke? Around 20% to 22% of coronary artery diseases are caused due to smoking. It includes tobacco smoking and secondhand smoke i.e. too much exposure to air pollution.
  • Did my ancestors have any history with heart attacks? If the answer is ‘Yes’, then you are more at risk of having one for yourself. Around 25 genetic variants are discovered to have been associated with heart attacks.
  • Is my general health fine? Heart attacks can also result as a consequence of other health issues such as diabetes, blood pressure problems, obesity, cholesterol and others.
  • Am I a man? In case you are, you face a higher risk as compared to women. The fact is not as concerning as it may sound but as a person ages, the chances of experiencing a heart attack also increase.

Some of these risk factors can be controlled while others are non-negotiable. In any case, precautionary measures can help reduce these risks.

Signs of a Heart Attack

As discussed before, there are some obvious and common signs that indicate to any possibility of heart attacks. Some of these major signs are mentioned below with brief and relevant details.

Heart Burn and Digestive Issues

Heart burn is a digestive disorder that results due to the opening of esophageal sphincter. During a heart burn episode, a person experiences sever pain in the chest. It normally happens to people who lie down immediately after having a meal. It can also cause stomach pains and vomits.  People who experience frequent heart burn episodes are at risk of experiencing a heart attack.

On some occasions, heart attacks are also mistaken for another such chest pain episodes and therefore, it is recommended that patients should consult medical experts once they are faced with such problems.

Pain in the Left side of the Body

It is one of the classic signs of a heart attack. A person may experience pain in the left side of the body. It generally rises in the left arm but on many occasions, it can run down the entire body. Normally, it is mistaken for a regular muscle pain and thereby ignored but it is one of the most common symptoms of a heart attack. Therefore, in case a person suffers pain in the left side of the body only especially the arm, there is a probability that a heart attack is around the corner.  The best way to avoid any severe consequences is to get immediate treatment and medical consultancy.

Quick Exhaustion

This is also a major symptom of a heart attack. In case you get tired too soon, you may be at risk of a heart attack. Try analyzing as to how quickly you get tired while doing some of the daily life activities like walking, climbing stairs, jogging and others, etc. Complete analysis of your daily life fatigue and exhaustion period can help you identify how much risk you face. Consult your medical advisors and doctors about your fatigue. It can reduce down any possible chances of a heart attack and thereby improve your health conditions as well.

Unstoppable Coughing

This is a symptom which is more common in those who already suffer from heart problems. They need to pay special attention and consult medical experts for it. Generally patients are faced with episodes where they do not cease coughing.  In severe cases, blood coughs are also witnessed. General signs of cough related heart attack symptoms are pinkish white mucus which results due to blood leakage in the lungs. Medications that help with ceasing coughs can help a great deal in overcoming this possible heart attack symptom.

Unusual Sweating

Sweating is pretty normal until it results due to some exercise or hot weather conditions. Some people generally loose much of their body’s liquid in the form of sweat. However, if a person experiences cold sweating for no apparent reasons, it is an alarming situation and immediate actions should be taken. Emergency checkup is most recommended to avoid any severe consequences.

Jaw Pain and Throat Pain

People suffering from sinus are commonly faced with jaw pain. Often it is related to any muscular problems. However, throat pain that initiates from the chest center and creeps up to the throat and then the jaw is one of the obvious signs of a heart attack possibility. Like other symptoms’ treatment, emergency medication and immediate consultation is inevitable for the patients. It can save from any further and much severer damages.

Dizziness

Feeling dizzy can be pretty normal especially after having taken a considerable amount of alcohol but if it happens for no apparent reason, it is the time you consult your medical advisor immediately.  Often this dizziness is accompanied by chest pains and gasping for breath. All these signs are alarming enough for a patient to consult a doctor as soon as possible.

Swollen Hind Limbs

In case a person feels that the lower limbs are swelling abnormally, it is one of the more obvious indications of a heart attack. It happens as the heart cannot cope up with the demand of blood to the lower body. It also affects the kidneys as well as the urinary bladder. It arises due to a medical phenomenon referred to as ‘Bloating’. The swelling can also cause disturbance while walking and people are generally restricted to bed. Medical advisors should be consulted immediately to avoid any sever consequences.

Rapid Heart Beat

A stable heart beat is a sign of healthy heart. In case the heart rate disturbs too much or there is a big difference in average and recorded heartbeat, it is a possible sign of a heart attack. Many heart attack cases are reported to have had a cause that was directly or indirectly related to the inconsistency of the patient’s heartbeat. Therefore, heartbeat should be checked on regular basis and any abnormality should be reported to the doctor immediately to keep from a possible heart attack.

Snoring

One can never predict as to how loud or softly he or she snores while sleeping. Loud snoring is also a sign of heart attacks. An external observer can be asked to keep a check on the level of snoring especially for those who suffer from heart problems.

Conclusion

Heart attacks are a common problem in the world today. Most people in the world who suffer from heart attacks are unaware of the possible signs and symptoms of heart attacks and therefore, it should be strictly considered that a patient is kept under observation for all the above mentioned symptoms.

 

Insomnia: Tips and Benefits of a Good Night’s Sleep

What is Insomnia?

Insomnia is a common and persistent sleep disorder that can be characterized by having difficulty falling and/or staying asleep. It can affect your energy levels, your mood and your health. As a result, work performance and quality of life in general can be affected as well.

Every single person has different sleep requirements, even though the majority of adults require seven to nine hours of sleep each night. So how can you tell if you have insomnia? The following are some symptoms you can look out for:

  • Experiencing difficulty falling asleep at night
  • Frequently waking up in the middle of the night, and subsequently having difficulty going back to sleep
  • Feeling tired and not adequately rested after waking up in the morning
  • Waking up too early in the morning
  • Sleepiness during the day
  • Problems with concentration or memory
  • Getting irritated or annoyed easily

Who gets Insomnia?

What most people don’t realise is that insomnia is a very common disorder. Many adults experience it at some point, but only a small proportion of these people actually realise that what they are facing is a real disorder that requires treatment or at least some adjustments in lifestyle.

To understand who gets insomnia, it is first important to note that there can be two different types of insomnia – primary insomnia and secondary insomnia.

Primary Insomnia

This means that the person is facing sleep problems that are not directly associated with any other health conditions.

Secondary Insomnia

This means that the sleep problems a person is facing can be attributed to other health conditions or personal issues, such as depression, pain or discomfort, stress, substance abuse, or even medications. It can also be due to environmental factors such as extreme temperatures (hot or cold), light or noise.

Benefits of having a good night’s sleep

When we get busy in our lives, we often sacrifice our sleeping time, staying up late or waking up early to get more work done. The importance of a good night’s sleep is often overlooked. What most people don’t realise is that getting a good night’s sleep can actually give us a host of benefits. The following are just some of these benefits:

Improved memory

When a person sleeps, his or her mind goes through a process called consolidation. During this process, memories or learnt skills are practiced and strengthened. As such, sleep improves your memory and also primes your mind for the learning of new skills.

Longer lifespans

Studies have shown that sleeping too much or too little is correlated to a shorted lifespan. In a 2010 study involving older women, it was found that there are a higher number of deaths amongst those who got less than five hours of sleep per night.

Curbed inflammation

A study found that C-reactive protein is higher in people who get less than six hours of sleep per night. This C-reactive protein has been associated with a higher risk of heart attack.

Similar research has also indicated that people who get six hours or less of sleep a night have higher levels of inflammatory proteins in the bloodstream as compared to people who get more than six hours of sleep a night. A higher level of inflammatory proteins has been linked to higher risk of heart disease, stroke, diabetes, arthritis, premature aging, and a whole host of other health problems.

Sharpened attention

When we don’t get enough sleep, our attention spans suffer. A study in the journal Pediatrics discovered that children who get less than eight hours of sleep a night are more likely to be inattentive, hyperactive and impulsive.

In the case of older adults, a lack of sleep results in sluggishness and sleepiness. Our reaction times and decision making capabilities are also affected. This is why insomnia is a major cause of traffic accidents. According to the National Highway Traffic Safety Administration, being tired accounted for the highest number of fatal single-car run-off-the-road crashes in 2009.  The figure was even higher than that of alcohol-caused road accidents!

Reduced risk of obesity

Researchers at the University of Chicago have found that dieters who are well rested tend to lose more fat than those who were sleep deprived. Even though both groups of participants shed similar amounts of total weight, it was discovered that those who were sleep deprived tend to lose more muscle mass instead of fat. It was also found that participants who got less sleep tended to feel hungry more often than those who got adequate amounts of sleep. This is because metabolism and sleep are controlled by the same portion of the brain, causing the hormones that control sleepiness to also affect our appetites.

Reduced stress levels

Getting a good night’s sleep has a positive effect on our overall well-being. One of the ways it does so is by reducing our stress levels. This leads to reduced irritability, and also a decreased risk of depression.

How does sleeping well affect depression? Well, a good night’s sleep can decrease anxiety levels, leading to greater emotional stability. This then reduces your risk for depression. Of course, oversleeping is not great for emotional stability either.

Tips for getting a good night’s sleep

If you are currently facing problems getting a good night’s sleep, don’t worry for you are not alone. Often, you just need to make some small changes in your lifestyle and habits in order to overcome the sleep disorder.

Here are some tips on how to get a good night’s sleep:

  • Switch off all electronic devices about an hour before you go to bed. This includes devices such as TVs, cell phones or computers. This is because the glow from the screen can disturb your sleep. In fact, the glow from a digital clock on your bedside table may also prove to affect your ability to fall or stay asleep.
  • Reduce the number and length of your naps during the daytime. Getting too much sleep during the daytime can affect your ability to fall or stay asleep at night. If you absolutely need to take a nap during the day, try to keep it to less than 30 minutes. Also, try to avoid napping in the afternoon or too close to bedtime.
  • Save your bedroom for sleep and sex. Try to avoid doing other activities such as work or watching the TV in bed. If you are able to do this, your body will automatically sense that it is bedtime when you get into bed.
  • Keep a regular sleep schedule. This means that you should go to bed and wake up at roughly the same time every day. This conditions your body to be able to fall asleep easily at the same time every day. And yes, this includes weekends. One mistake many people make is that they sleep in on weekends. This messes up your snooze-wake schedule, which contributes to Monday blues.
  • Try not to eat a heavy meal too close to bedtime. This causes your digestive system to be overloaded, which then makes it difficult for you to fall asleep. It is ideal to avoid eating at least an hour before going to bed. If you absolutely have to eat something, go for a small snack such as crackers or milk.
  • Dim your lights about 2 hours before bedtime. When the lights are dimmed, your brain is signalled to produce melatonin, which is a hormone that induces sleep. If you are doing an activity that requires some light, try to use a 15-watt or lower bulb.
  • Avoid consuming liquids within the last hour or so before bed. This reduces your odds of having to make a trip to the bathroom in the middle of the night, after which it might be difficult to go back to sleep.

 

 

References:

http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes
http://www.mayoclinic.org/diseases-conditions/insomnia/basics/definition/con-20024293
http://www.webmd.com/sleep-disorders/sleep-benefits-10/

http://www.health.com/health/gallery/0,,20459221,00.html

 

6 Important Steps to Living a Healthy Life

Everyone strives towards living a healthier lifestyle, but few of us know how to actually go about doing it. But fret not, all you have to do is to simply adhere to the following steps, and you’ll easily be living a healthier lifestyle in no time at all!

 

1. Take stock of your life

In order to get started, you first need to take stock of your current lifestyle in order to figure out what needs to be done.

How are you doing health-wise? Schedule a comprehensive health check-up to find out. In fact, no matter how you are doing health-wise at the moment, you really should schedule regular appointments with your doctor for routine check-ups.

Look also at your current activity level, both in terms of physical activity and social activity. Are you getting enough physical activity? Do you have a healthy social life? It always helps to have a supportive social circle, regardless of how you are currently doing in life.

2. Get any significant issues under control

If you have any chronic health problems, it is crucial that you have some sort of plan to get things under control. Ensure that you are receiving appropriate medical attention and treatment, and lose any habits you may have that could aggravate your condition. For instance, if you have chronic respiratory problems, you should avoid smoking.

Managing your stress levels well is also crucial. Develop some healthy coping mechanisms, such as exercise or meditation, in order to keep your baseline stress level in check.

Regardless of the nature of the issues you are facing (be it physical, psychological or otherwise), it is advisable that you have a stable support system in place. The support of a medical professional and/or your loved ones could go a long way.

3. Increase your daily activity level

It is advisable to get at least one half hour of exercise at least three days a week. Getting regular exercise is an essential part of a healthy lifestyle. This is because it not only helps you to maintain a healthy body weight, build strong bones, and fight osteoporosis, but it can also help to prevent depression.

So mix things up, and make exercise fun for yourself. If you do not like jogging or swimming, go for a cycle around the neighborhood or at the beach. Pick up a new sport with a friend. Alternatively, you could work exercise into your daily routine. For example, opt to take the stairs instead of the elevator. If you do this for an entire year, you could burn twice the number of calories you would have burnt by riding the elevator.

4. Regulate your diet

This is the part that a lot of people dread. But having a healthy diet really isn’t as bad as you might think it is. Don’t think of it as something you ‘should’ do. Rather, think of it as something you ‘choose’ to do. Your mindset can make a huge difference.

As most of you already know, you should aim to have 5 to 9 servings of fruits and vegetables daily. Try to have a range of fruit and vegetables in order to get a good mix of micronutrients and vitamins. A good way to do this is to have a variety of colors (e.g. carrots and peas for orange and greens).

Also, try to avoid overeating. If you find that you have a huge appetite, try slowing down the speed at which you eat your meals. In addition, don’t work or watch TV whilst you are eating. These prevent you from fully enjoying your food, which makes you less psychologically satisfied with your meal. If you absolutely have to snack in between meals, go for a healthy snack such as a piece of fruit or a salad. Remember that the type of calories you consume is just as important as the number of calories you consume.

5. Get adequate rest every night

Getting enough sleep is as important as having a healthy diet and exercise regime. Lack of sleep can cause you to overeat and be less equipped to deal with stress. With that said, it is important that you do not ignore any chronic sleep problems you may have. See a sleep specialist if you are facing any sleep problems that you are unable to deal with alone.

The following are some tips for dealing with sleep problems. Avoid watching the telly or using the computer two hours before bedtime. This is because the light emitted from the screens tricks your brain into thinking that it is time to be up and about. Also, avoid doing heavy exercise close to bedtime. Vigorous activity causes your body’s core temperature to rise, making it more difficult for you to fall asleep. You should also try to stick to a regular sleep schedule. When your body has settled into a routine, you will be better able to fall asleep at night.

6. Avoid (excessive) alcohol/drug consumption

If you consume alcohol or any other additive substance on a regular basis, you will find yourself facing a multitude of health problems. This is especially so for the case of tobacco, regardless of whether it is consumed in the form of cigarettes, cigars or chewing tobacco. In fact, if you avoid (excessive) alcohol and/or drug consumption, you will be able to save yourself a ton of money.

If you absolutely have to consume alcohol, for work or other social reasons, ensure that you do not overdo it. Consult a medical expert to find out what is a reasonable amount.

 

http://www.webmd.com/balance/features/healthy-living-8-steps-to-take-today

http://www.webmd.com/diet/4-steps-healthy-lifestyle

http://www.realsimple.com/health/preventative-health/healthy-lifestyle

http://depts.washington.edu/uwcoe/healthtopics/healthylife.html

Importance and Benefits of Vitamins for Seniors

What are vitamins?

Vitamins are organic chemical compounds that organisms get from food. What is special about these compounds is that organisms’ bodies are able to produce them, but are not able to do so in adequate quantities for normal metabolism, hence the need to get additional amounts through foodstuff. If the body does not receive sufficient amounts of vitamins, deficiency diseases may develop.

There are two main types of vitamins – fat-soluble vitamins and water-soluble vitamins.

Fat-soluble vitamins

These vitamins are stored in organisms’ livers and in fat tissues. They are absorbed through the intestinal tract. Fat-soluble vitamins can be stored in the body for long periods of time. Hence, there is no need to consume fat-soluble vitamins on a daily basis.

Examples of fat-soluble vitamins include Vitamins A, D, E and K. They are found mainly in fatty foods and animal products.

Water-soluble vitamins

The important thing to note about water-soluble vitamins is that they are not stored in the body for very long; any excess water-soluble vitamins are quickly expelled from the body as a component of urine. As such, we need to replace the water-soluble vitamins in our bodies often to ensure that our bodies have a constant supply.

Examples of water-soluble vitamins include Vitamins C, B (i.e. all the B vitamins) and folic acid. They can be found in a wide variety of foods. For instance, dairy product, fruit, vegetables and grains all contain water-soluble vitamins. However, water-soluble vitamins are easily destroyed by heat, so cooking foods causes some vitamin loss.

Why should seniors and aging adults take vitamins?

People of all ages need vitamins, but they are especially important in the case of seniors and aging adults. This is due in most part to physiological changes linked to aging. This explains why organizations such as the Institute of Medicine have separate nutrient recommendations for people aged 70 and above; it is done in order to cater to the increased micronutrient requirements of this group of people.

When one ages, one faces decreased needs for energy intake. This is partly due to decreased physical activity level, hence requiring less food due to the lowered metabolic rate. Older persons may also face decreased appetites or have financial problems, rendering them unable to acquire adequate nutrient-dense foods (i.e. foods that have high levels of essential nutrients per food unit). For example, one study found that 50% to 75% of residents in German nursing homes have low energy intake. However, one’s requirements for micronutrients remain the same despite the decreased need for energy intake. In fact, an older person’s micronutrient requirement is, in some cases, even higher than that of a younger person (this will be explained later on). The reduced food intake is then unable to keep up with the constant (or increased) needs for micronutrients, even if the senior or aging adult consumes nutrient-dense foods.

Additionally, the ability of older adults’ bodies to absorb and utilize micronutrients is lower than that of a younger person’s. With less efficient absorption and utilization, it is crucial for older adults to have increased nutrient intake in order to ensure that the body is still receive sufficient amounts of micronutrients. As if all that were not enough, chronic conditions and medications can also affect nutrient requirements. A large percentage of older persons have to take medications for chronic conditions, and some of these medications cause nutrient wasting interactions, especially in the case of the Vitamin B family.

A study has shown that when an older person regularly uses supplements, his or her risk for having a nutrient intake below the Estimated Average Requirement is reduced by four times.

What happens if seniors and aging adults don’t get enough vitamins?

In general, when one is unable to meet the required levels of micronutrients, this results in the development of deficiency diseases. The types of health-related problems that arise from the deficiency of different micronutrients vary. The following is a non-exhaustive list of some of the problems that may arise from micronutrient deficiency:

Degenerative diseases

According to the European Food Safety Authority, Vitamin E is an essential antioxidant for the human body. When one is deficient in Vitamin E, various chronic degenerative diseases can develop. The risks are especially high in the case of elderly persons. These degenerative diseases can affect many parts of the body, include the skeletal and muscular systems.

Central nervous system function disorders/Immune system disorders

The central nervous system metabolizes dopamine and noradrenaline. This process requires certain levels of Vitamins B2, B6 and B12. It also requires folate and Vitamin C. As such, if a person does not have enough of these micronutrients, the central nervous system will not be able to function properly. The synthesis of neurotransmitters and amino acids also require certain micronutrients.

The immune system will also be affected, causing the person to be more susceptible to common viruses and infections. In the case of seniors or aging adults, these seemingly minor illnesses could possibly lead to more major health complications.

Cognitive function disorders

The process of energy production in the brain depends heavily on several micronutrients. These include but are not limited to Vitamin B2, B6, B12 and C. These vitamins play an important role in the glycolysis and the respiratory chain.

Certain vitamins are also crucial for proper brain functioning. Insufficiencies may lead to age-related cognitive decline and, in extreme cases, Alzheimer’s disease.

 

http://www.medicalnewstoday.com/articles/195878.php

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx

http://www.sciencedirect.com/science/article/pii/S0899900714003396

http://www.ncbi.nlm.nih.gov/books/NBK51837/

https://www.nia.nih.gov/health/publication/whats-your-plate/vitamins-minerals

http://www.webmd.com/healthy-aging/news/20121130/older-adults-vitamins-supplements

http://www.webmd.com/healthy-aging/nutrition-world-2/missing-nutrients

https://www.healthambition.com/food-rich-minerals/

What Causes Diabetes and How to Prevent and Treat It

What is diabetes?

Diabetes – I’m sure we’ve all heard about it, but how many of us actually know what it means? The term diabetes actually refers to a group of diseases that can arise due to a rage of causes. In general, people who have diabetes have high blood glucose. This state can also be referred to as high blood sugar or hyperglycemia.

Diabetes can be classified into two common main types – type 1 and type 2. They are brought about by different causes.

Diabetes can be classified into two common main types – type 1 and type 2. They are brought about by different causes.

What are the causes of diabetes?

Type 1 diabetes

Type 1 diabetes is an autoimmune disease, meaning that the body’s immune system attacks and destroys its own beta cells even though its normal function is to protect the body from infection by destroying viruses, bacteria and other harmful foreign substances. Diabetes then occurs when there is insufficient insulin due to the destruction of insulin-producing beta cells in the pancreas.

Type 1 diabetes usually occurs in children and young adults, although it is possible for it to occur in persons of any age.

Genetic Susceptibility

One important factor in determining a person’s likelihood of developing type 1 diabetes is heredity. Many genes that are passed down from biological parent to child have been found to be influential in determining susceptibility to and protection from type 1 diabetes.

Autoimmune Destruction of Beta Cells

Research has suggested that insulin itself might be an important trigger for the immune system attacking the beta cells. Put simply, people who are susceptible to developing type 1 diabetes have immune systems that respond to insulin as if it were an antigen (or foreign substance).

Environmental Factors

Environmental factors can play a significant role in the development of type 1 diabetes. Possible factors include food ingested and toxins present in the environment. It has been suggested that environmental factors can trigger the immune system’s attack on beta cells.

Viruses and Infections

Viruses alone are unable to bring about type 1 diabetes, but there has been a correlation between viral infections and diagnosis of type 1 diabetes. This suggests that there is a link between the two. Also, type 1 diabetes often develops during the winter, which is also the period of time in which viral infections are common.

Type 2 diabetes

Type 2 diabetes is the most common form of diabetes – more so than type 1 diabetes. It can be brought about by a number of factors. A person with type 2 diabetes is unable to utilise insulin effectively, and at the same time is unable to produce enough insulin to compensate for the impaired ability to use insulin.

Type 2 diabetes is most common in middle-aged and older people who are overweight. However, it can also be found in obese children and adolescents.

Genetic Susceptibility

Genes are one of the most critical factors regarding susceptibility to type 2 diabetes. This is proven by the high rate of type 2 diabetes in families, especially in the cases of identical twins. Also, there are distinct variations in type 2 diabetes prevalence by ethnicity – namely, African Americans, American Indians and Pacific Islander Americans are amongst the ethnic groups that seem to be most susceptible to type 2 diabetes.

Genes can also affect a person’s risk of type 2 diabetes by increasing his or her tendency to become overweight.

Obesity and Physical Inactivity

If your caloric intake is much higher than your level of physical activity, this can lead to obesity, which causes insulin resistance. This then contributes to susceptibility to type 2 diabetes. It is alright to have a high caloric intake, but do ensure that you have a relatively high level of physical activity to go with it.

Insulin Resistance

Insulin resistance is common amongst people who are overweight, have excess abdominal fat, and are not physically active. Because of these factors, their liver cells respond ineffectively to insulin. The pancreas is then stimulated to produce extra insulin. The combination of ineffective insulin utilization and beta cell dysfunction causes blood glucose levels to rise, resulting in diabetes.

How can I prevent diabetes?

Type 1 diabetes cannot be prevented, but you can prevent type 2 diabetes by making the following healthy lifestyle choices.

Be more physically active:

Try to get about 30 minutes of moderate physical activity every day. Choose to take a walk instead of the bus, or the stairs instead of the elevator. Or you could take a nice relaxing swim after a long day at work. It will go a long way in preventing obesity and hence diabetes.

Lose excess weight:

If you are currently overweight, do try to get your weight down to a healthy range. A good guide is to aim to lose 7 percent of your body weight. So if you are currently weighing in at 90.9 kilograms (200 pounds), simply aim to lose 6.4 kilograms (14 pounds) and you would have reduced your risk of diabetes.

Have a healthy diet:

Reduce your consumption of foods that are high in calories and fat content. Choose instead to have more fruits, vegetables and whole grains. Lean meats are a good idea as well.

Medication:

Oral medication for diabetes can help to prevent the onset of type 2 diabetes. Such drugs include but are not limited to Glucophage and Glumetza.

How is diabetes treated?

Diabetes used to be a fatal disease a long time ago, before insulin was discovered. But with advances in medical technology and knowledge, people diagnosed with diabetes are able to lead a normal life.

The most important aim of diabetes management are the following – keeping blood glucose levels, blood pressure and cholesterol levels under control. To do this, you need to lead a healthy lifestyle – have a healthy diet, get adequate physical activity – and take insulin. Regarding the taking of insulin, it is important to balance your insulin intake with the amount of food you eat. Your level of physical activity also affects the timing and quantity of insulin you need to take.

Other things to take note of:

Monitoring your blood glucose levels:

You should go for regular blood tests to monitor your blood glucose levels in order to ensure that it isn’t fluctuating too widely.

Monitoring your blood pressure and cholesterol levels:

Although these aren’t directly related to diabetes, diabetics tend to be at higher risk of developing cardiovascular disease. As such, it is essential that you monitor your blood pressure and cholesterol levels in order to prevent developing cardiovascular disease. Eating healthily, doing frequent exercise and avoiding smoking will help as well..

 

http://www.diabetes.co.uk/treatment.html

http://www.medicinenet.com/diabetes_treatment/article.htm

http://www.cdc.gov/diabetes/basics/prevention.html

http://www.hsph.harvard.edu/nutritionsource/preventing-diabetes-full-story/

http://www.medicalnewstoday.com/info/diabetes/

http://www.niddk.nih.gov/health-information/health-topics/Diabetes/causes-diabetes/Pages/index.aspx

http://www.nhs.uk/Conditions/Diabetes-type2/Pages/Treatment.aspx