Category: Healthy Living

Benefits of Seniors Getting Out in Nature

Posted on by Martin

Ralph Waldo Emerson once said, “In the presence of nature, a wild delight runs through the man, in spite of real sorrows.”

Getting outdoors is important for people of all ages and walks of life. In addition to wiping the internal slate clean, lifting our spirits, and giving us a chance to reconnect with life’s most important things, getting outdoors is a great way to relax and take peace from the natural beauty that surrounds us.

While being outdoors is critical for all people, it’s especially essential for seniors.

Recently, research conducted by the graduate students at the University of Minnesota proved that green, outdoor spaces have the potential to improve the health and wellbeing of seniors. According to the research, seniors who spend ample time in blue and green outdoor areas, such as grassy parks or on the edge of koi ponds, enjoy increased feelings of connectedness and renewal.

With these results in mind, it’s clear that getting outdoors on a regular basis is an incredibly important step for seniors who want to safeguard their health and live a more fulfilled life.

Why Getting Outside Matters

Woman getting out in natureAs the University of Minnesota study points out, a senior’s day-to-day life can be mundane. Thanks to things like declining health and limited mobility, most seniors aren’t able to go out and explore new places like they once did. This leads to a senior feeling isolated and stuck in the same daily routine.

Without the experience of getting outside, monotony goes unbroken and can enact an adverse impact on the senior’s happiness. Luckily, simple things like the sound of flowing water or the sight of birds eating at a feeder can easily break up the daily routine and offer mental and spiritual relief for seniors.

In addition to helping to add some freshness to everyday life, getting outdoors also encourages seniors to increase their physical and mental activity levels, which, in turn, can contribute to warding off things like dementia, cognitive decline, immobility, and disease.

This, perhaps, is one of the largest benefits of getting outdoors for senior. Simply sitting in a green space or listening to the sound of falling water helps people feel more alive, and for seniors who struggle with depression or feelings of hopelessness, this is an immeasurable gift. According to Richard Ryan, a prominent psychology professor at the University of Rochester, “research has shown that people with a greater sense of vitality don’t just have more energy for the things they want to do, they are also more resilient to physical illness. One of the pathways to health may be to spend more time in natural settings.”

By breaking up daily routines, exposing seniors to new things, and providing an outlet for frustration and sadness, exposure to the outdoors can improve a senior’s sense of well-being and increase happiness across the board. What’s more, seniors who get outside on a regular basis feel less tired – Ryan’s research reports that a whopping 90% of people feel more energized after a day connecting with nature.

Five Facts About Outdoor Exposure for Seniors

1. Being outside boosts vitamin D levels.

Vitamin D is directly related to an improved immune system and a more positive outlook. Spending about 15 minutes of time each day in the sun is an ideal way for seniors to boost their vitamin D levels.

2. Nature can help boost immunity.

By helping seniors feel more positive and increasing mental health, the great outdoors help seniors build and maintain healthy immune systems.

3. Being outside helps seniors feel more energized.

Tired? Take a walk! Getting outside is a great way for sluggish seniors to feel more active.

4. People who spend time outside recover from injuries faster.

Exposure to natural light is powerful, and people who spend lots of time outdoors can recover from injuries faster.

5. Being outside helps seniors improve focus.

Being outdoors gives the brain a break from everyday multitasking and allows it to form new memories and heal itself from over-extension. This contributes to higher attention levels and improved mental health.

How to Help Seniors Get Outdoors

Unless the senior in your life is particularly spry, a challenging hike is probably out of the question. There are, however, dozens of ways to encourage seniors to get active and spend time outdoors. Here are a few easy places to get started:

1. Hang a bird feeder outside a senior’s window

People of all ages love bird feeders, and adding one to a senior’s view is an excellent way to bring some of the dynamic and beautiful interactions of nature just a bit closer. In addition to being easy to maintain, bird feeders are also perfect for virtually any housing situation – even those with limited outdoor space.

Because bird feeders don’t require any porch or patio square footage, they’re ideal for places like apartments and assisted living facilities. To take the experience of the bird feeder just a step further, get the senior a birding book and notate and identify each new bird species seen. Ideal for people with limited mobility or declining health, a bird feeder is a great way to experience nature without exhausting the senior in the process.

2. Arrange pots of colorful flowers outdoors

Flowers are bright, cheery, and a wonderful way to increase a person’s enjoyment of nature. Plus, they’re incredibly easy to plant and maintain. If a senior has a patio or deck, run a rim of planted, colorful flowers around it. Ideal for brightening the view and providing some of the serenity of nature without all of the efforts it takes to get outside, flowers and other planted greenery is a great way to help a senior improve his or her outlook.

3. Spend some time by water

If the senior is in decent health and can venture outdoors either by walking or in a wheelchair, spend some time near a body of water. Ponds, lakes, streams, creeks, and rivers are all ideal. The slow, trickling noise of moving water has been proven in multiple studies to calm people and promote a feeling of relaxation and well-being.

Spending time by water as often as possible is a wonderful way to help seniors connect with the outdoors and enjoy the experience of new things and dynamic places. Plus, it’s something that is accessible for virtually every senior.

4. Go for a walk

Most cities and towns have paved community trail systems designed for walking or biking. What’s more, most retirement or assisted living facilities have paved walkways designed for strolling. For seniors who are physically able, going for a walk is a prime way to get out and enjoy nature.

Because walking is a low-impact activity that boosts the heart rate slightly, it’s a wonderful way to reap the benefits of both exercises and the outdoors at once. For best results, keep walks well within the senior’s comfortable distance range and alter the route to pass a body of water, if at all possible.

5. Have a picnic

A picnic is a great way to combine the healing benefits of getting outdoors with the positive benefits of being around friends and family. For a successful picnic, pack up the loved ones and some tasty treats and head to a favorite place, like a lake or riverside, for a nice outdoor meal.

Getting Outdoors: A Critical Health Move for Seniors

Getting outdoors is a wonderful way for seniors everywhere to improve their health and wellbeing and combat some of the typical rigors of age. In addition to promoting mental and emotional health, getting outdoors is also a wonderful way for seniors to improve their physical health on a daily basis.

 

Feeling Tired? 13 Ways Seniors Can Boost Energy Levels

Posted on by Martin

For most seniors, hitting the age of 65 doesn’t mean slowing down. As we age, though, it’s common for our energy levels to dip and many seniors find that, despite wanting to get out and enjoy their golden years, they simply don’t have the energy they once did. This can be a frustrating and discouraging experience.

Luckily, it doesn’t have to be a permanent one.

With a few simple tricks, seniors can boost their energy levels and jump back into life once more. Read on.

Get Active! 13 Ways for Seniors to Improve Their Energy Levels

  1. Take a hike

Even if your knees aren’t up for a major climb, a brisk walk along a neighborhood trail or an indoor track is a fantastic way to make you feel alert and focused. For best results, take a walk outside (but don’t forget to wear sunscreen) to enjoy the added boost of Vitamin D. If walking isn’t your thing, you can also consider an energizing morning yoga sequence or a fun Jazzercise class.

Any brisk activity that doesn’t wear you out will work wonders on your energy levels. Research has shown that exercise boosts the efficiency of your cardiovascular system and improves neurotransmitters associated with energy production, like dopamine, so get out there and get active!

  1. Drink plenty of water

Getting dehydrated has a devastating effect on energy levels, especially for seniors. According to Human Kinetics, body dehydration of as little as 2% can result in a 30% decrease in capacity for activity. With that in mind, make it a conscious effort to drink about 2 liters of water each day. If you notice yourself feeling sluggish or tired, drink a glass of water and have a healthy snack. Your energy levels should perk right back up!

  1. Avoid smoking

While many people believe that smoking increases energy levels, just the opposite is true. While nicotine produces a short burst of energy, the effects are short-lived, and individuals who smoke tend to experience more drastic dips in energy levels than their non-smoking counterparts.

Because smokers have a diminished lung capacity, their lungs aren’t able to supply as much oxygen to the brain and muscles as those systems need to function at their peak capacity. This, in turn, leads to fatigue and declining energy levels. With this in mind, avoid smoking. If you currently smoke and would like help quitting, visit Quitday.org.

  1. Amend your diet

While it’s an often-overlooked factor, diet has a significant impact on our energy levels. Diets that are too rich in carbohydrates, sugars and processed foods will make you feel groggy and listless. On the other hand, foods rich in quality protein, vitamins, and lean fats are ideal for sustained energy and an alert and positive outlook. Turn to whole food sources like chicken, tuna, and turkey as well as eggs, seeds, and leafy greens for optimal energy levels.

  1. Get a good night’s rest

If you’re not sleeping well, you can’t expect to feel rested and active the next morning! Unfortunately, many seniors suffer from sleep problems that impair their ability to wake up feeling refreshed. Consult your doctor if you have ongoing sleep issues. Some things, such as sleep apnea or chronic insomnia, may need medical attention to be adequately resolved.

Once you’ve done this, turn your attention to developing healthy sleep habits, such as banning electronics from your bedroom, making the space as dark as possible, keeping the room cool, developing a bedtime routine, and using a white noise machine if you’re a light sleeper. While these are simple tips, they can go a long way toward making you feel more rested and giving you more energy during the day.

  1. Meditate

Meditation works wonders for everything from our health and well-being to our energy levels. Multiple studies have proved links between meditation and increased productivity, focus, and energy.

Because meditation allows your brain to “shut off” for a period, it can help you recharge and re-focus, much the same way a mid-day nap would. If you’ve never maintained a meditative practice before, don’t worry.

Today, there are dozens of ways to get into meditation without the requirement of prior experience. Look around your community for a local meditation group or yoga center that offers meditation sessions. If you can’t find one, use an app like Headspace for quick, guided meditations to help you feel more energetic.

  1. Address your stress

When left untreated, stress can balloon into an all-consuming thing that sucks up our energy and makes it difficult to function during the day. Because of this, it’s essential to develop methods for dealing with stress in healthy and positive ways.

Meditation can help, as can getting out for a relaxing walk. Consider talking to a therapist if your stress is rampant, or call up a trusted confidant for a heart-to-heart. When we control our stress, we have more energy left over for the most important things in our lives.

  1. Call a friend

Connecting with other people is critical for feeling engaged, happy, and loved, and it can help ban feelings of sluggishness, as well. If you find yourself feeling sleepy in the middle of the day, call a friend for lunch or coffee. This simple little perk may be all you need to feel active and alert once more.

  1. Play brain games

You’ve heard the saying “use it or lose it,” and it’s just as true for your mind as for your body. When you keep your mind active, you put sluggishness and lethargy at bay. Luckily, it’s easy to do. Play brain-focused games like chess or scrabble or get a subscription to a brain training service like Lumosity to help keep your brain active and engaged. As an added benefit, playing brain games like this can also help prevent dementia and cognitive decline!

  1. Get excited about something

Sometimes, people who aren’t learning anything new or taking in unique experiences will feel lethargic and tired. Luckily, this is a simple fix. If it’s been awhile since you took on a new challenge or learned something new, consider adopting a new hobby or joining a class. Simple things like arts courses or book clubs can go a long way toward making you feel more engaged and giving you something to get excited about each day. Sluggishness be gone!

  1. Supplement your diet

Feelings of excess tiredness are often the result of a vitamin or mineral deficiency. If you’ve made changes to your lifestyle but still notice that your energy levels are lacking, consider supplementing your diet with vitamins like E, C, B, or A. Talk to your doctor about the specifics.

  1. Go on a vacation

Sometimes, feeling lethargic and tired is a result of having been in the same place for too long. If you can, take a small vacation with your friends or family. A change of scenery can go a long way toward shifting your perspective and helping you feel more active and engaged every day.

  1. Be careful with the caffeine

If you’re an avid coffee drinker, it may be wise to cut back. While many people use coffee to wake up, it can actually have the reverse effect if consumed in large quantities. Because coffee is both a vasoconstrictor and a diuretic, it dehydrates the body.

This, in turn, can lead to a boost in blood pressure and feelings of sluggishness and lethargy. With that in mind, limit yourself to one cup of Joe a day and resist the urge to brew yourself another pot in the afternoon since doing so can interrupt sleep patterns.

Conclusion

Nobody likes to feel sluggish and tired. Luckily, these 13 tips can help you ward off sleepiness and participate in your life actively once more!

 

 

 

12 Secrets to Living a Long, Healthy Life

Posted on by Martin

Most people visualize themselves aging gracefully and living a long, healthy life filled with good friends, family, and plenty of activity. While this is something that many people dream of, it’s far from being a fantasy. The fact is, many seniors do it. So what’s their secret? How do these people enjoy all of the benefits of old age while maintaining good health and a happy state of mind? Here are their top twelve secrets:

1. Avoid Stress

Stress is a common factor in dozens of chronic diseases and conditions. According to a 2015 study conducted by the University of California – San Francisco, women suffering from chronic stress have significantly depleted levels of Klotho, a hormone that can help protect the body and brain from aging.

An earlier study, published in the British Medical Journal in 2012, found that people who are under lots of stress are at a 20% increased risk of heart attack and stroke. Because of this, avoiding stress as much as possible is one of the best ways to live a happy, healthy life for many years. While it’s impossible to cut stress out of life entirely, it is possible to cope with it better by learning stress-management techniques, like meditation, and doing healthy things like going for a walk, cooking, or meeting with friends when you feel stressed.

2. Maintain a Healthy Social Life

You knew that your friends made you feel happy, but did you know that they can help you live longer, too? Multiple studies have found that being alone as you age is a significant risk factor in everything from premature death to heart disease and stroke. Because of this, it’s wise to ensure that you maintain a healthy, active social life as you get older. Doing this will not only protect you from depressive symptoms – but it will also help guard your brain against symptoms of cognitive decline, such as Alzheimer’s and dementia.

3. Exercise

If there were a fountain of youth, it would look a whole lot like a daily walk or run. Exercise is one of the best ways to keep your body and mind fit as you age. In addition to helping you avoid chronic conditions like heart disease and diabetes, daily exercise can also help increase mood-boosting hormones in the brain and will contribute to keeping your body fit, healthy, and capable throughout your golden years. Additionally, exercise is a fantastic way to meet new people, stay engaged in a community, and continue learning new things.

4. Volunteer

Volunteering is one of the best ways to make a difference in your community and give back to a cause that you believe in. It’s also one of the best ways to ensure that you enjoy your golden years as much as possible. Studies have shown that people who have a higher sense of purpose – either through faith, religion, or community service – live longer than people who don’t.

While there are no “one-size fits all” rules for determining how and when you give back, it’s clear that getting involved in something bigger than yourself is one of the best ways to stay active, engaged, and passionate as you age.

In light of this, it’s wise to get involved in something you believe in. It doesn’t matter if this is a church, a volunteer organization, or a faith-based community. Simply pick something you’re passionate about and dedicate some time to it. While this may not seem like it has a direct correlation with your longevity and happiness, it’s more important than many people believe.

5. Find Someone to Love

Did you know that being half of a partnership can help you live a longer, healthier life? Whether you’re married or you simply have a sweetie you enjoy spending time with, finding someone to love can significantly reduce your risk of premature death.

A 2013 study conducted by Duke University Medical Center and published in the Annals of Behavioral Medicine found that of 4,802 people, those who were married were far less likely to die prematurely. While researchers still aren’t exactly sure why this is true, many believe that having a partner helps reduce stress and provide a source of support, which makes life more enjoyable.

6. Eat Well

It’s impossible to be truly healthy unless you eat a healthy diet. People who eat ample amounts of wheat, rye, barley and other whole grains enjoy longer lives than those who don’t. The reason for this is that these foods offer nutrients called polyphenols, which can help reduce the risk of early mortality, protect brain health, and decrease the possibility of cancer, heart disease, respiratory illness, and diabetes. To ensure maximum health, ensure that you’re eating a proper mix of nutrients, including plenty of leafy greens, vegetables, protein, and fiber.

7. Sleep Enough

Sleeping well is associated with much more than just waking up bright-eyed and bushy-tailed – it’s also related to living a long, healthy life. According to one study conducted by the University of California – San Diego, people who sleep seven hours each night lived significantly longer than people who slept less than five hours or more than eight hours each night.

Because of this, it’s wise to prioritize sleep in your quest for overall well-being. In addition to helping you feel healthier and more alert, getting the right amount of sleep each night will help protect you from early death and can contribute to guarding against cognitive decline and other age-related symptoms.

8. Participate in Something Bigger Than Yourself

Time and time again, studies have found that people who have a sense of spirituality or faith live longer than those who don’t. While you don’t need to pray your way to longevity (if that’s not your thing), it is healthy to participate in a cause you believe in – be it a church, spiritual community, or volunteer organization. These things can all go a long way toward decreasing depressive symptoms, mitigating the risk of chronic conditions, and helping people feel more connected to and happy within their communities.

9. Avoid Overeating

In addition to helping you avoid dangerous weight gain, avoiding the temptation to overeat can also help you enjoy a longer, healthier life. According to a 2008 study conducted by University of St. Louis researchers, eating until you’re roughly 80% full can help you age slower. The reason for this is that limiting calories, even moderately, helps decrease the production of a thyroid hormone known as T3. This boosts your metabolism and slows down the aging process.

10. Stay Away from Too Much TV

Watching too much television is a surefire way to suffer from decreased health and limited longevity. According to one 2010 study, people who watch more than four hours a day of television are 46% more likely to die from any cause than their counterparts who watched less than two hours each day. With this in mind, pick up a good book rather than tuning into re-runs the next time you have a quiet day.

11. Wear Sunscreen

In addition to helping you avoid the risk of skin cancer, avoiding excess sun can help keep your skin looking young and healthy. While enjoying the sun is an important part of a healthy life, be sure to slather on the SPF the next time you hit the beach with your family or friends. Even if you’ve never been a sunscreen wearer, it’s never too late to start adopting good habits.

12. Enjoy Limited Amounts of Alcohol

While there’s no question that consuming too much alcohol can have disastrous health effects, studies have found that small quantities of alcohol can actually have protective health benefits. One drink a day (an 8 oz. serving of wine or beer) can help keep your heart healthy and your brain sharp. With that in mind, don’t be afraid to enjoy a nice glass of vino with dinner.

A long, healthy life is something that virtually everyone wants and, fortunately, it’s not that difficult to obtain. By practicing good habits in diet, exercise, and sleep and maintaining an active social and community life, you can ensure that you enjoy your golden years from a standpoint of good health and longevity.

World War II Air Force Veteran Celebrates His 98th Birthday

Posted on by Martin

Dan Moracarco, a World War II Air Force Veteran, celebrated his 98th birthday with his home health care aides from Community Home Health Care. “We wanted to celebrate this big occasion with Dan, so we decided to bring the party to him”, said Brenda Schwartz, Director of Public Relations for Community Home Health Care.

Dan Moracarco, a World War II Air Force Veteran with his wife Marie celebrating his 98th birthday with his home health care aides from Community Home Health Care

Born on February 28, 1918 in Bronx, NY, Dan joined the Air Force at the age of 24 and was stationed with the 8th Division in England from 1942 through 1945. Dan achieved the rank of Drill Sergeant. Upon his return to the States, Dan worked in the Garment District for over 40 years. At the age of 40, Dan was introduced to his Wife, Marie, by a mutual friend, and they married in 1958.

After retirement, Dan and Marie were fortunate enough to travel to Hawaii, Italy, among other countries. They currently reside at the Drum Hill Senior Living Center in Peekskill, NY where they enjoy living in the comfort of their own home. Community Home Health Care has been providing services to the Moracarco’s for the past 2 years. Community Home Health Care provides services in Rockland, Orange, Westchester, Sullivan, Dutchess, Ulster and Putnam Counties. For additional information, please visit www.old.commhealthcare.com.
Dan Moracarco, a World War II Air Force Veteran, celebrated his 98th birthday with his home health care aides from Community Home Health Care

 

12 Ways Exercising Can Improve Your Mental Health

Posted on by Martin

 

While many people think of working out as a way to lose weight or build muscle, it actually does much more than that. Over the past 10 years, scientists have learned that exercising can actually increase brain function and provide considerable mental health benefits. So, yes, exercise helps your body stay healthy, but it benefits your mind, as well.

Here’s how:

Exercise reduces stress

One of the best-known benefits of exercise is stress relief. By walking, heading to the gym, or taking a few laps at the pool, you can give yourself a serious leg-up in terms of managing physical and mental stress. This is due, in large part, to the fact that working out increases the concentration of norepinephrine, a stress-moderating chemical. This means that a good workout – be it a 30-minute walk or a few laps around the track – can dissolve existing stress and help you cope better with stress in the long run.

2. Exercise releases endorphins

Endorphins are the body’s so-called “happy chemicals.” When they’re present in our bodies in adequate amounts, they create feelings of happiness and mitigate depressive symptoms. This is one of the main reasons that doctors often recommend people suffering from anxiety or depressive disorders spend a good deal of time working out. In some cases, the endorphins released as a result of exercise can be as effective at treating depression as antidepressant medication! That said, aim to get about 30 minutes of exercise 3-4 times a week and watch how it changes your mood.

3. Exercise boosts your confidence

While exercise may well help you lose weight and feel better about your body, it gives you a major self-esteem boost no matter what. It doesn’t matter what your weight, gender, or age is – exercising regularly boosts self-esteem and improves self-image, which can help you feel more self-worth and be happier with yourself in general.

4. Exercise is enjoyable

One of the great keys to finding a fitness program that works for you is to find one that you legitimately enjoy. Often, this means working out outside. When you take your exercise outside in the form of a hike, trail run, walk in the park, or paddle around a lake, you’ll be boosting self-confidence even more and getting the anti-depressant benefits of Vitamin D while you’re at it. Just remember to wear sunscreen!

5. Exercising can help prevent Alzheimer’s

One of the most popular benefits of exercise is that it can help protect you from cognitive decline. Degenerative diseases kill brain cells and lead to a hazy brain that doesn’t work quite as well as it used to. Fortunately, research has shown that working out can help build new brain cells and protect the hippocampus, the part of the brain that’s responsible for learning and memory. This, in turn, can help prevent age-related cognitive decline.

6. Exercise makes you less anxious

We all struggle with anxiety and the way that we cope with it differs. People who work out, however, may have an advantage. Research has shown that exercise is fantastic at helping manage anxiety and that doing a high-intensity exercise like interval training can actually help improve a person’s anxiety tolerance. So, the next time you’re feeling a little anxious, get out for a 20-minute walk. Chances are the difference will be immediately noticeable.

7. Exercise makes you smarter

If you’re thinking of going out for a spelling bee or challenging yourself to a game of Sudoku anytime soon, you might want to hit the gym first. Cardiovascular exercises like jogging and swimming can help the brain build new neural pathways that improve overall memory, attention span, and problem-solving skills. Additionally, scientists believe that a good workout helps boost brain-derived protein (BDNF) levels in the body, leading to quicker decision making and faster learning.

8. Exercise improves your memory

Having a tough time remembering where you pit your keys? It might be time to get active more often. Regular moderate exercise supports the brain in order to make learning new things easier. It does this by stimulating the hippocampus to produce new cells which aid in the building and retention of new memories.

9. Exercise moderates addictive personalities

Thousands of people in this country struggle with various addictions. From food to television, addictions come in all shapes and sizes and often the methods used to cope with addiction are less than healthy. Fortunately, there’s a better way. The substance that people become addicted to is commonly dopamine.

Drugs and alcohol both produce dopamine, as can food when ingested in the proper levels. Fortunately, exercise also produces dopamine in considerable levels, which can help mitigate addictive cravings and help prevent withdrawals. Some addictions also disrupt the body’s circadian rhythms, which can lead to sleep deprivation and an exacerbation of symptoms. Exercise helps mitigate these things and produces an overall feeling of well-being.

10. Exercise helps you relax

People who exercise often generally sleep better and feel more relaxed. In fact, some studies say that working out can have the same relaxation benefits as a sleeping pill for people who struggle with insomnia. That said, if you’re feeling jittery, anxious, stressed out, or disrupted, you might want to head out for a brisk walk. Doing so can help you manage stress and feel more relaxed.

11. Exercise helps you be more productive

We all know how it feels to not check off every item on a day’s to-do list. At best, it’s an annoying feeling and, at worst, feeling unproductive can lower our self-worth and create an environment that’s ripe for self-blame. Fortunately, there’s a way around this feeling. By exercising regularly, people can boost productivity. This includes increasing prioritizing capabilities and creating more energy, both of which give you the fuel you need to power through a busy day and clear your to-do list in preparation of tomorrow.

12. Exercise helps you be more creative

If you’re looking to be the next Van Gogh, you may want to head out for a run first. Studies have shown that mild to moderate levels of exercise can help boost creativity for up to two hours after the workout is done. This is especially true when you work out outdoors. So, the next time you’re feeling like you want to create a masterpiece, head out into the woods for a walk beforehand. Doing so can help you be your most creative self.

Conclusion

We’ve always known that exercise is good for your body, but it’s becoming clear that it’s pretty beneficial for your mind, as well. Exercising can do everything from stimulating weight loss to boosting memory, increasing problem-solving capabilities, helping you get better sleep, improving creativity, and reducing anxiety and depressive symptoms. While there are not many things in today’s world that truly “cure it all,” exercise may be one of them!

10 Ways to Have a Happy, Healthy Relationship with Food

Posted on by Martin

For many people with binge eating disorder, or similar conditions, developing a happy, healthy relationship with food is incredibly difficult.

Fortunately, there are many ways to fix your relationship with food and most often, they begin by being kind with yourself and setting realistic expectations. If you’re struggling with developing a healthy relationship to food, it’s important to remember to consult your doctor accordingly. Once you’ve sought proper treatment, though, you can take a series of small, daily steps that can help transform your eating experience. If you’re struggling with food and eating, here are some simple tips to help you get to a better place:

1) Be Realistic

If you’ve developed unhealthy eating habits over the years, it’s important to remember that change doesn’t happen overnight. In order to set yourself up for success, you need to be realistic about what you can and cannot do. This helps you avoid disappointment borne from unrealistic expectations. By setting small daily goals (noticing when you feel full after lunch, for example), you can ensure that you begin your new relationship with food from a place of compassion and understanding.

2) Eat Mindfully

So much of unhealthy food relationships can be traced back to unmindful eating. More often than not, people eat alone, in their cars, in front of the television, or while doing something else like reading or typing. To do away with this, focus instead on eating mindfully.

This means sitting down to eat, eating slowly, focusing on tasting every bite, and not doing other activities like driving or watching television when you eat. Doing this can help you recognize the physical cues that tell you when you’re full and can help you lose weight naturally.

3) Focus On Moderation Rather than Blacklisting Foods

We’re human and we know that when we’re not supposed to do something, we often want it more than ever. To avoid this and foster a healthy relationship with food, focus on enjoying everything in moderation rather than forbidding certain foods.

One of the biggest steps to developing happy relationships with food is simply ensuring that you’re enjoying your favorite foods in moderation. To put this another way, if you love pasta (and there’s no medical reason you can’t eat it) enjoy it in moderation on a weekly basis rather than telling yourself you won’t eat it and then binging on it during a burst of emotional eating. This prevents you from developing dangerous food cravings and makes eating fun once more.

4) Eat Only When You’re Hungry 

This seems too obvious to be true, but it’s an important tip. Many people at compulsively – meaning they eat when food is available or when other people are doing so. What’s more, some people eat more when the people around them eat larger meals. To avoid the unhealthy weight gain and blood sugar spikes this creates, focus instead on eating only when you’re physically hungry. Doing this can help you avoid emotional eating and ensure that you’re making healthy food choices.

5) Stop When You’re Full

You’ve got a plate of something delicious in front of you. It’s only natural to want to eat the entire thing, right? Unfortunately, doing this can lead to unhealthy eating patterns. Our bodies’ satiety signals start quiet and get louder and louder until they’re screaming at us.

Unfortunately, however, many people don’t notice that they’re full until they’re uncomfortably “stuffed.” To avoid this, focus instead on paying attention to your body’s signals after every bite of food and getting to a place where you’re okay with the idea of leftovers. You don’t need to clean your plate at every meal, so focus instead on stopping when you’re full. Doing this can help you maintain a healthy weight and develop healthier eating patterns.

6) Eat Breakfast

There are several unhealthy food myths flying around the universe. One of the particularly problematic ones is that skipping meals can help you lose weight and be healthier. While it’s true that not eating breakfast may help you lose weight (in a very unhealthy way), it’s also true that people who eat breakfast on a regular basis have better memories, lower cholesterol, and higher energy levels. They also typically weigh less than people who skip breakfast.

With this in mind, it’s important to begin your day with a healthy breakfast. Be sure to eat one that includes balanced levels of proteins, fats, carbs, and low sugar levels. This can help maintain your energy levels throughout the day and ensure that you avoid the dreaded mid-morning crash.

7) Make Your House a “Safe Zone”

If your pantries are stocked with junk food, it’s going to be difficult to avoid problematic cravings. For this reason, keeping your house free of problematic foods can help you avoid emotional eating patterns and develop healthier food relationships, instead.

If you’ve noticed that your house is a junk food zone, focus on cleaning your cupboards of excessively processed, sugary, or fatty foods and replacing them with healthy alternatives like nuts, dried fruits, nut butters, fruit, healthy dips like hummus, and whole-grain crackers. This simple step can help ensure that you’re not falling victim to emotional eating and that when you do need a snack, you’re reaching for healthier alternatives.

8) Pay Attention to Portions

Paying attention to portions goes hand in hand with mindful eating habits. If you sit down in front of the television with an entire bag of chips, for example, the likelihood that you’re going to overeat is much higher than it would be if you got a small handful sized portion, placed it in a bowl, and sat down to eat at the table. If you have difficulty avoiding overeating, consider purchasing snacks and treats in individual serving-sized packages (available at stores like Costco) or always serving yourself from a bowl rather than the package or bag.

9) Don’t Eat For the Scale

When you eat according to the numbers on a scale, you’re inherently depriving yourself of nutrition, healthy meals, and enjoying your food. Rather than eating for weight loss or gain, focus on eating what makes you feel good.

Your meals should be balanced, healthy, made from whole-food ingredients, and eaten in a conscious, mindful setting. Doing this helps ensure that you’re eating for the health of your body rather than for the number on the scale.

10) Allow Yourself to Enjoy Eating

One of the main traits of people who have healthy, happy relationships with food is that they allow themselves to enjoy the act of eating. All the other tips on this list aren’t worth anything if you can’t allow yourself to enjoy the act of sitting down to eat a delicious meal.

Instead of scarfing your meals, eating on the go, or grabbing something quick every time you feel a hunger pang, focus on truly making time for your meals. Give yourself at least a half hour to enjoy your lunch every day and, whenever you can, focus on making your meal times private, uninterrupted, and leisurely. Enjoying your meals in a peaceful, leisurely setting can help you avoid bingeing and can translate into better food choices.

Conclusion

While the relationship between eating and food can be difficult for many people, there are plenty of surefire ways to ensure that your relationship with eating is as healthy as possible. By following these tips, you can make better food decisions, avoid emotional binges, and set yourself up for healthy eating patterns for life.

15 Habits of Perpetually Positive and Happy People

Posted on by Martin

Have you ever looked around and wondered why some people are so happy while others seem down, depressed, or sad? It’s easy to envy very happy people or to go so far as thinking that, somehow, that person is better than you are. Fortunately, this is never the case.

Instead, happy people simply practice a series of habits and tricks that allow them to live with a perpetual smile on their face. Happiness, like sadness, is a learned behavior and happy people generally do these things:

1. They Practice Gratitude

Being grateful has been scientifically proven to make you a happier person. When a person practices gratitude by doing something like keeping a gratitude journal or simply focusing on the good rather than the negative parts of his or her life, they are generally happier, less anxious, and more optimistic.

According to one University of California study, people who wrote about the things they were grateful each day had fewer doctor visits and a higher level of physical activity than their counterparts. This just goes to show that something as simple as being thankful for the little things can have a marked effect on your health.

To bring this into your life, try keeping a gratitude journal. Get a small notebook and keep it somewhere it’s always reachable and within view. When you wake up, take a second to jot down 2-3 things you’re grateful for. When you go to sleep that night, do the same thing. This helps you shift your mind into a frame of thankfulness and creates a more positive attitude over time.

2. They Nourish Their Bodies

Poor diets can lead to nutritional deficiencies, which can quickly lead to conditions like depression, weight gain, anxiety, and diabetes. One of the most notable traits of happy people is that they take the time needed every day to eat healthy, well-balanced meals. It’s hard to feel happy and optimistic if your body feels poor or if you’re wrestling with nutritionally-caused mood disorders.

Fortunately, it’s easy to route around these things by focusing on feeding yourself well each day. Try to get adequate servings of whole grain, fruits, vegetables, fiber, and protein at every meal. While this tip may seem simple, it goes a long way toward making you feel better on a daily basis

3. They Give Back

Volunteering for a cause you believe in has been shown to do everything from increasing self-confidence and providing a sense of purpose to combating depression and helping you stay physically and mentally healthy. As a general rule, happy, positive people commit themselves to a regular volunteer schedule. Whether it’s a church, community organization, or independent group, volunteering can have huge effects on your overall happiness and well-being.

So, offer to dish up soup at the community café, deliver food to a women’s shelter, read to children at the library, or pick up trash in your community. In addition to making the community you live in a better, stronger place, volunteering also helps you build social connections, see the good in people, and focus on the things that make you happy.

4. They Exercise

Exercise is the holy grail of happiness and health. Combined with a good diet, exercise has the potential to fend off degenerative diseases like Alzheimer’s while also combating obesity, depression, and social isolation. Because of this, happy people tend to exercise as a force of habit. Whether you like to walk, bike, swim, or do yoga, committing to regular exercise can help make you a happier, healthier person.

5. Happy People Commit Random Acts of Kindness

Imagine if you were standing in line at the grocery store and the person in front of you bought someone else’s groceries for them. Wouldn’t that make you feel good? Happy people generally have one thing in common: they enjoy doing good and they strive to make it part of their daily routine.

Whether you choose to pick up an abandoned pop can on the street or surprise a friend in need with a bouquet of flowers, small, simple acts of kindness can help you feel more positive and develop a happier outlook on life.

6. They Don’t Dwell On The Past

While everyone has a past, not everyone lives in their past. Happy people display one thing that’s quite different from their unhappy counterparts. Unlike unhappy people, happy people rarely dwell on their pasts and, instead, are content to focus on living in the here and now. This minimizes regret and grudges and creates space for happy people to notice all of the good things that are happening around them on a daily basis.

7. They Have Goals

According to a study published in the Journal of Consumer Research, having clearly defined goals is one of the most important factors in creating a happy, healthy life. Whey you set a goal and then see yourself making progress toward it, you give yourself an instant boost of self-confidence, happiness, and achievement while also suppressing negative emotions.

To make goal-setting more present in your life, aim to set small weekly goals and then work toward them. You could, for example, aim to read 50 pages of your new book this week or attend a painting class you’ve always wondered about. While these things may be simple, they’re important for developing a happy, healthy mindset.

8. They Have A Social Circle

Friendships can’t be underestimated when it comes to our happiness. Friends lift us up, support us when we’re down, and offer laughs, good times, and hand-holding throughout life. In fact, having great friends is so important that doubling the number of friends you have creates a happiness boost that’s much like increasing your income by 50%. Nurturing your social relationships translates into happier, healthier connections and a more fulfilling life.

9. They Do What They Enjoy

Think about artists for a moment: while they generally don’t make much money, most of them would describe themselves as being very happy. Why is this? More likely than not, it’s because they get a chance to do what they enjoy every single day. To make this more prevalent in your life, seek to make time on a daily basis to follow your passions. Whether you love to paint, read, play music, or go for long walks in the woods, you need to carve out time every day to do these things in order to safeguard your happiness.

10. They Know That Money Isn’t Everything

Multiple studies have shown that, once a person’s basic needs for food, clothing, medical care, and shelter are met, making more money doesn’t have a marked effect on happiness. In fact, research has shown that chasing more money and more possessions often make people less happy. That said, focus on being grateful for what you have now and increasing the quality of life you live on a daily basis. Doing this rather than wishing you always had more is a great way to kick start your happiness.

11. They Say “Sorry”

Holding grudges isn’t good for anyone and, when you examine happy people closely, you’ll soon find that all of them are willing to put their negative feelings aside, own their mistakes, and move forward. To be happier on a daily basis, focus on apologizing when you need to, forgiving other people, and moving past conflict.

12. They Try New Things

Life is impermanent and happy people are able to adapt to that truth. This often means trying new things, meeting new friends, going new places, and not being afraid to step outside of the box. This approach, while simple, can go a long way toward making you a happier, healthier human being.

13. They Know What They Want

Happy people know what they want and they aren’t afraid to do what they need to do to get it. Whether it’s a new skill, a deeper connection, or a fun tradition, happy people are capable of creating things for themselves, by themselves.

14. They Count The Good, Even In Bad Situations

Into every life, a little rain must fall and, when it does, happy people understand that suffering is neither permanent nor is it the end-all of everything good. Instead, happy people know that even though life gets hard at times, things always turn around and that even when the sky looks gray, there’s a silver lining somewhere.

15. Their Lives Have Meaning

It’s impossible to be happy without a feeling of meaning in your life. Whether your church, family, or volunteer work gives you meaning, it’s important to identify the things that give you a sense of purpose and hold onto them tightly. Doing this can help you feel stronger, happier, and more resilient at every stage of life.

Conclusion

There you have it – happy people aren’t better; they just practice a series of specific things that allow them to see the world differently. By bringing these things into your life, you, too, can produce happiness and a sense of overall well-being.

4 Key Steps to Help You Prevent Arthritis

Posted on by Martin

Arthritis is the most common disability in America and has been since the year 2000. Arthritis affects nearly 50% of people by age 85 and the rates are especially high for people who are overweight or have previous injuries.

Roughly 52.5 million people in the United States have some form of arthritis currently and by 2030 that number is projected to jump to over 67 million. Although it is rare, arthritis is not limited to older people: 294,000 children younger than 18 have some form of arthritis.

With those numbers in mind, it’s no secret that one of the most common difficulties of aging is arthritis. As people age, arthritis can set in and rob individuals of mobility and function, while also creating considerable pain and suffering. Fortunately, there are many ways to prevent arthritis and stay comfortable and healthy throughout your older years.

Arthritic Risk Factors

There are currently over 100 types of arthritis and all of them have a unique series of risk factors. Females are more prone to arthritis than men and a family history of arthritis raises the likelihood of developing the condition considerably. That said, many risk factors are completely modifiable and just because an individual is female or because there is a family history of arthritis does not mean that that individual will suffer from arthritis. There are many behaviors and preventive measures that can help you avoid arthritis, such as maintaining a healthy weight, eating a good diet, and not smoking.

Additionally, people who have had fewer sports injuries or surgeries are at lower risk of arthritis. Although true prevention is currently believed to be impossible, here are the things that can help reduce the risk of arthritis.

1) Maintaining a Healthy Weight

For people who are at a healthy weight, maintaining that weight may be one of the biggest factors in avoiding certain types of arthritis. When people are overweight, it puts excess strain on the weight-bearing joints and creates excess wear on delicate body mechanisms. Obese women are 4x as likely as women of a healthy weight to struggle with arthritis. Fortunately, weight loss of just 5% of an obese person’s total body weight can go a long way toward decreasing joint stress and can actually cut the risk of arthritis by 50%.

2) Exercising Often

When it comes to bone mass, it’s a “use it or lose it” kind of game. When the bones are not used for weight-bearing activities like walking, they slowly lose density, which is accompanied by weakening muscle mass and atrophy. These things increase the risk for arthritis and associated breaks and fractures. Exercises like isometric moves or walking can be fantastic for building and maintaining bone strength. Those already suffering from arthritis symptoms may find these activities painful, however, and may prefer activities like bicycling or swimming. Even if you already have arthritis, exercise is still important: according to the CDC, when adults with arthritis engage in moderate levels of physical activity three times or more per week, they can reduce the risk of increased pain and disability by 47%.

3) Avoid injuries and have existing ones treated immediately

If you’re one of the many people who suffered a joint injury during your younger days, you may be at increased risk for developing arthritis as you age. This is due to the fact that injuries to joints put joints at greater risk for stress, strain, and breakdown later. In fact, people who have injured their knees are three times more likely to suffer from arthritis in the injured knee later in life.

This statistic goes up if you have injured your joints as an adult. To avoid injuries, insure proper position when working out or lifting heavy objects, land with your knees bent if you need to jump, warm up and cool down after exercise, and always wear proper shoes when running or walking. If you have an existing joint injury, it is important to have it treated fully as soon as possible.

4) Eat a well-rounded diet

Although there is no designated diet that can completely prevent arthritis, there are certain nutrients that can help avoid it or reduce its severity. These nutrients are as follows:

  • Omega-3s: omega-3 fatty acids are found in high levels in fish oil, and plant and nut oils. These nutrients reduce inflammation and lubricate the joints as they move, cutting down on the friction that leads to the development or worsening of arthritis.
  • Vitamin C: Vitamin C can dramatically reduce the progression of arthritis if taken in doses of 120-200 milligrams per day. Vitamin C is present in green peppers, citrus fruits, tomatoes, broccoli, leafy greens, whit potatoes, melons, and strawberries. Talk to your doctor about having your vitamin C levels tested and supplementing with an over the counter vitamin C supplement if needed.
  • Vitamin D: Vitamin D has been shown to slow the progression of arthritis and help fortify bones to prevent fractures and breaks. Vitamin D is found in fatty fish, milk, cereal, and eggs. In sunny weather, vitamin D can be absorbed through sunlight but those who live in cloudy climates may need to supplement during the winter.

Preventing Arthritis 101: Why you Should Treat Symptoms Early

If you’ve been suffering from pain, stiffness, swelling, or loss of mobility in a joint for two weeks or more, seek your doctor as soon as possible. While these symptoms may seem small, they can be warning signs of arthritis and, if left untreated, can easily turn to full-blown arthritis very quickly.

While arthritis may not be completely preventable, it can be treated much easier with early diagnosis and treatment. This is because early treatment minimizes damage to joints. As arthritis progresses, damage to joints becomes more pronounced and, as the damage goes on, it becomes harder and harder to treat.

That said, those who receive treatment for arthritis early will have better outcomes and will likely be able to maintain more mobility.

Conclusion

While there is no way to prevent arthritis entirely, the above tips can help decrease your risk of developing arthritis wile also helping to stave off symptoms. In the event that arthritis is already established, there are several treatment options available. Pain relieving medications like NSAIDs or acetaminophen may be helpful and, in severe cases, some doctors may prescribe an antidepressant to help cope with musculoskeletal pain.

If you believe that you or a loved one may be suffering from arthritis, it’s wise to visit your doctor as soon as possible. Early treatment can help avoid joint pain and damage and help reverse certain symptoms. While you may not be able to completely prevent arthritis, these tips can help you reverse symptoms and cope with pain. While arthritis is a very common condition, it doesn’t have to decrease your quality of life as you age.

13 Easy Ways To Help Fight Off A Cold

Posted on by Martin

The Cold and flu are mostly harmless medical conditions which are not considered as serious illnesses, but they are also one of the top productivity killing health conditions due to the amount of rest required and almost a week long symptoms. The cold is mostly seasonal (winter) and viral, so antibiotics are of no use which is also a good sign. The good news is, there are very easy and simple remedies as well as precautions that can not only help fight off a cold, but can also keep it at a safe distance. Listed are some very simple remedies and precautions that can really help.

1. Build a Stronger Immune System

The best defense against a viral disease like cold and flu is a stronger immune. If your immune system can attack the virus and win over it, you are safe. So the logical step when you are getting into the winter is to take some immune-building nutrition like vitamin A, vitamin C, vitamin D, selenium, iodine and zinc. Out of these, Vitamin C is well known for its cold-preventing properties.

All the listed nutrients and vitamins are immune-boosting and can prepare your immune system to counter the upcoming viral attack. You can find multiple supplements in the market with these immune boosting nutrients.

2. Wash, wash and wash…

Well, this is common knowledge, but let us restate it again. Studies claim that washing hands frequently can significantly decrease the risk of contracting cold & flu. Make it a habit to wash your hands whenever you are exposed to a place with a lot of people. Wash your hands at least 5 times a day especially before and after the meal.

3. Add Ginger Tea to Your Daily Diet

Adding 2 to 6 cups of ginger tea to your daily diet can not only help in preventing cold & flu, but if you have already contracted cold, it can help in limiting the duration of sickness. This is due to the anti-viral properties of ginger and its immune-boosting micro-nutrients. You can also add more ginger as an ingredient in your food.

4. Use Herbs

Use of herbs is a top and most commonly used natural remedy around the world. Herbs are also a common alternative medicine in Chinese and other South East Asian cultures for centuries. If you are not comfortable with using supplements for immune boosting nutrition, a great alternate is to use herbs that are known for building a stronger immune. A mixture of herbs like astragalus, rhodiola and cordyceps can do wonders in prevention as well as to heal you faster.

If you have already contracted cold, you can choose other anti-viral herbs like red root, licorice, isatis, and lomatium.

5. Pick up the Symptoms Early

Detecting symptoms early can make a lot of difference to the severity of the cold & flu. As soon as you contracted the virus, symptoms appear immediately. Research shows that the counter measures within 12 hours of contraction can cure cold quickly. Common symptoms are runny nose, body ache, cough, mild temperature, congestion, sore throat and fatigue.

6. Vitamin C

We have already discussed that Vitamin C is good for cold-prevention, but it can also effectively shorten the duration of a cold. If you are suffering from cold, drink orange juice which is full of Vitamin C. Other food sources of vitamin C include leafy green vegetables, strawberries and kiwis. If you are taking supplements, make sure to follow the recommended daily dosages published by National Institute of Health that are 75 mg for women and 90 mg for men.

7. Keep Warm

While you are resting, make sure to keep warm and use blankets or turn up your thermostat a little. Warmth can also keep your body in relaxed state and will help you with rest.

8. Increase the Use of Fluids

Keeping yourself warm often means sweating along with runny nose if you have already contracted the cold virus. To counter the dehydration, make sure you are drinking lots of fluids. Dehydration can increase the severity of the cold virus and also make your sore throat dry making it more painful. Fluids like orange juice, watery fruits and vegetables, soups, teas and plain water, all work great in countering cold virus.

9. Steam Treatments and Hot Shower

Steam treatments and standing under the hot shower can help loosens mucus and provide a relief to dry nasal passage. It is also one of the oldest but effective cold treatments in the books. For sinus-clearing, give yourself a steam facial by covering your head with towel and putting a hot water bowl under your face. Let the steam get into your nasal passage to help relax the nasal passage.

Taking hot shower is also a nice treatment. Many people avoid bath during cold, but it is an effective way to clear a cold quickly. Make sure to let the hot water run for sometime before getting under the shower to build more steam. It not only helps in decongestion, it provides your body with required heat and relaxation. Make sure to dry yourself thoroughly including your hair before leaving bathroom.

10. Gargle with Salt Water

This is another common and among the oldest treatments for sore throat, and still very effective. During cold, dry and itchy throat is the most irritating symptom for many. Gargle with salt water provides an effective relief due to antiseptic properties of salt while water hydrates the throat. Make sure to gargle with the salt water 4 times a day. Add little baking soda to the solution if you find the taste unpleasant but do not swallow.

11. Eat Honey

Honey also has excellent anti-viral properties and immune boosting nutrients. It can also provide soothing effect to the itchy and dry throat. You can add a spoon of honey to your daily diet, or for more effectiveness, dissolve it in a hot cup of tea or water.

12. Rest

Many studies claimed that rest can limit the duration of cold if you have already contracted it. In fact, it is rated as a better cure than many anti viral medicines or other natural remedies. The simple science behind this belief is that your body needs a lot of energy to fight off virus, and by providing rest to your body, all the energy is directed towards fighting the virus. Make sure to get a proper rest if you don’t want to keep cold for a long time.

13. When Do You Need to See a Doctor?

In most cases, you can deal with cold & flu on your own following simple precautionary measures or natural remedies, but in some cases, it is advised to visit a doctor. While mild temperature is normal, but suffering from 101 degrees for more than 3 days is alarming. You also need to visit doctor if your temperature rises above 103 or you suffer with earache, bloody mucus, shortness of breath and if the symptoms lasts more than 7 days.

 

 

 

The Do’s and Don’ts of Being a PCA

Posted on by Martin

PCAs, or Personal Care Assistants, play a valuable role in the lives and well-being of aging or ill individuals. By accompanying these people through daily tasks in their home, the PCA is able to help the aging or ill individual maintain dignity and independence for longer than would have otherwise been possible. Being a PCA is a challenging career and there are many unique situations that place special demands on the personality, character, and work abilities of the PCA.

Although being a PCA is rewarding, it is also demanding and there are several things PCAs need to know in order to succeed in the field. Here are the top dos and don’ts for PCAs all across the country.

Things You Should Do as a PCA

In addition to being competent in certain aspects of the health care field, being a PCA also requires a certain type of personality and demeanor. Here are the top “dos” for people who want to be or already are PCAs:

  • Treat Patients with Respect

As a PCA, you will likely work with patients from all walks of life and backgrounds. These patients will be struggling with a variety of mental, emotional, and physical issues, from Alzheimer’s to severe disability. In order to be the best PCA possible, it is important to remember that every person who enters and exits your care deserves respect. This is especially important when you find yourself in the midst of a challenging situation, which will certainly happen if you work in the field long enough. While some days are harder than others, it is important to always remain positive and respectful with your clients.

  • Encourage the Patient’s Independence

Personal care assistants are meant to assist people with tasks that may have become difficult or impossible for them. In many cases, however, a PCA’s clients are far from being incapacitated and can still do many things for themselves. In these cases, it is important for the PCA to allow the client as much independence as the client can safely manage.

For example, if the client has trouble dressing him or herself but can still cook safely and efficiently, it is appropriate for the PCA to provide a helping hand with getting ready in the morning but to step back while the client makes breakfast. Doing this allows the client to maintain dignity and independence while also laying the foundation for a good relationship between the PCA and the client.

  • Be a Support System

Many families hire PCAs because a loved one’s needs have exceeded what the family can reasonably offer. This often means that the PCA will spend more time with the individual than virtually anybody else. If the PCA is doing his or her job correctly (by being compassionate, empathetic, reliable, and professional) it is only natural that, over time, the client will come to view the PCA as a trusted confidant.

This is one of the PCA’s most important job descriptions. In order to further your relationships with your clients, it is hugely important to be a trustworthy, sensitive sounding board when the client needs someone to talk to. This does not mean that you have to play the role of a therapist or counselor by offering advice or feedback, only that should strive to be a support system for the client. To do this better, practice active listening and exercise plenty of empathy. People who hire PCAs will appreciate it if their caregiver can also be a friend.

  • Remain Honest

While there are things that should certainly stay between you and your client (very personal stories, for example, or intimate struggles that are inappropriate for the outside world) it is important that you don’t hide things that need to be discussed.

For example, if you notice that one of your clients has been displaying odd behavior that could easily place the client or someone else at risk, it would be wise to reach out to the person’s family or a superior in the health care field. These situations can quickly become dangerous and it is your duty as a PCA to sound the alarm if you see behavior that is out of character, dangerous, or abnormal for an individual client.

  • Be Patient

Being a PCA will be trying at times and it is your duty to be patient: both with your clients and yourself. Patience will help you navigate difficult days, see through frustrating situations, and provide the best possible care for your clients, despite the challenges you both face.

  • Strive to Continue Training

While there is no required degree or certification program for being a PCA, it is important to continue your training in order to provide the best possible care. Attend conferences and classes that are relevant to your industry and seek to train under more experienced nurses or PCAs. In addition to exposing you to a variety of different health care procedures and protocols, these continued training sessions will help you hone skills and be better equipped to care for your clients.

The Don’ts of Being a PCA

Just like there are many things you should do as a PCA, there are also many things you should not do. These include the following:

  • Act Unprofessionally

While being a PCA is a very intimate career, it is also one that requires a high level of professionalism. You’ll be working in people’s homes, helping them with sensitive daily activities like bathing and using the bathroom, and interacting intimately in their daily lives. Being a PCA requires considerable amounts of warmth, empathy, and patience, but it also requires professionalism. This means arriving on time, being reliable about schedules, dressing appropriately, keeping conversation appropriate (don’t overshare about your own life or struggles), and setting boundaries. Without professionalism, it is impossible to have a good client/PCA relationship.

  • Get Angry

As a PCA, there will be situations that are trying, especially if you work with clients who have advanced dementia. While caring for these clients can be difficult at times, it is hugely important that PCAs are able to maintain their patience and never lose their tempers.

In addition to being unfair to the client, outbursts like these damage your relationship with the client and may well put your job at risk. Instead, practice relaxation techniques when you can’t take a break on the job and give yourself plenty of off-the-job activities like exercising or hobbies to help you de-stress and maintain your center.

  • Break Client Confidentiality

One of the most important things a PCA does is maintain client confidentiality at all times. This means that you should safeguard all information pertaining to clients, their families, and their employees. This includes specific health conditions, names, ages, and occupations of clients, as well as any specific information about their families.

Being a PCA is an intimate career and clients and families trust you with very sensitive information. Breaking client confidentiality is grounds not only for being fired but also for betraying the trust of your clients and placing them at risk for embarrassment or stress within their communities.

  • Avoid Self-Care

We’ve all heard the saying “you can’t give water when the well is dry.” To put this another way, you can’t care for other people when you’re not caring for yourself. In order to be a great PCA, it’s important to take fantastic care of yourself outside of your daily working environment. This means ensuring that you’re eating healthy, well-balanced meals, that you’re getting enough sleep, that you’re exercising, that you’re spending time with your friends and family, and that you’re allowing yourself to take occasional days off.

Being a PCA comes with many stressors: low pay, difficult work environments, lack of personal time, close contact with illness and death, etc., and it is important for PCAs to understand that, in order to care adequately for their clients, they must first care adequately for themselves.

Conclusion

PCAs are arguably some of the most important individuals in the entire health care industry, and without them it would be difficult for ill or aging individuals to maintain dignity and independence. Fortunately, PCAs are willing to provide selfless service to their clients and their families. By following these simple dos and don’ts, PCAs can be better at their careers and enjoy each day on the job more.