12 Secrets to Living a Long, Healthy Life

Posted on March 29, 2016September 9, 2023 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.

Why Caregivers Must Care for Themselves, Too

Posted on March 16, 2016September 9, 2023 by Martin

Every caregiver knows the feeling of coming home at the end of the day entirely burned out. Maybe you sit down on the kitchen floor and eat cold cereal directly from the box for dinner or maybe you simply get into the shower and cry from exhaustion and stress. While these reactions aren’t uncommon, they also aren’t entirely healthy. While there’s no doubt that caregiving is a stressful and emotionally demanding job and that some strife is unavoidable, there’s also no doubt that one of the most important things caregivers can do is care for themselves.

When a caregiver burns out as a result of improper or inadequate self-care, he or she has nothing left to give to clients. This results in poor client care and a risk of missing important warning signs. Additionally, burnt-out caregivers are at a high risk of becoming resentful of their jobs and leaving this all-important field altogether.

Fortunately, caregivers who focus on providing themselves with positive self-care can continue to serve clients well for many years to come.

Self-Care 101: Four Reasons Caregivers Need to Tend to Themselves

While it’s critically important for caregivers to be aware of the importance of self-care, the concept is a foreign one to most people in the helping professions. Typically, caregivers are incredibly dedicated to their clients and it’s very easy to push through the days without giving much thought to the state of one’s own body or mind. Unfortunately, this inevitably ends in disaster for the caregiver. Here are the four main reasons self-care is so critically important for caregivers:

1. Caregiving is a health risk.

Study after study has proven that caregiving puts a person’s personal health at risk. More than 60% of caregivers suffer from some level of clinical depression, a large majority take prescription medications for anxiety disorders, and most caregivers are incredibly reluctant to slow down or get help.

2. Most caregivers are caregivers at home and at work.

75% of all caregivers in the U.S. are women who also have families and spouses of their own to support. Some caregivers are adults taking care of aging parents and some are adults who also tend to adult children in need of extra assistance.

3. Caregiving is a source of intense stress.

Hard days, late nights, and early mornings all add up to create a stressful environment for the caregiver. Unfortunately, stress is a factor in the majority of serious diseases and, left unchecked, stress has the potential to have a grave negative impact on a caregiver’s life.

4. It’s impossible to be a good caregiver without self-care.

You’ve likely heard the saying “You can’t give anyone water if the well is dry” and there is no profession in which this is truer than caregiving. In order to be a quality caregiver day in and day out, it’s important to ensure that the well of emotional and mental health is full on a daily basis

Filling the Well: Six Things Caregivers can do to Ensure Self-Care

1. Seek Support.

Most of us have grown up in a culture that tells us we’re weak if we ask for help. Unfortunately, this is untrue and damaging. Being a caregiver means learning to seek support in whatever way that resonates with you – be it the emotional support of prayer or a church group, the physical support of weekly massages, or the mental support of talking to close friends and family members. There are also dozens of web-based and in-person caregiver support groups around the country that can help caregivers cope with the stress and demands of their jobs in a healthy and productive way. No matter how you choose to seek support, doing so is one of the most important aspects of maintaining your personal health.

2. Allow for comfort.

You take care of other people all day so it’s important to take care of yourself sometimes, too. One of the best ways to do this is to allow ample room each week for something you find comforting. This could be reading a favorite book, watching inspirational videos, cooking and enjoying a favorite meal, or spending time with a loved one. These moments of comfort are incredibly important for replenishing emotional reserves and keeping stress at bay.

3. Address the guilt.

Most caregivers feel a huge amount of guilt at not being able to “fix” everything. This is exacerbated by the fact that most caregivers provide care to people with significant physical or mental difficulties for whom no cure is available. While the care the caregiver provides is important in helping these individuals live quality, dignified lives, it’s often difficult for the caregiver to rectify the fact that they can’t ultimately heal their clients or take the sickness away. Additionally, caregivers may also feel huge amounts of guilt for not being able to be the perfect child, parent, spouse, or employee. Caregivers also feel guilty when they get angry, resentful, or frustrated with clients.

Part of self-care is learning to cope with this guilt in a healthy way. While all caregivers experience some level of guilt, the way it is dealt with has a large impact on mental and emotional health. Many caregivers see a counselor for support while others turn to prayer or religious communities for assistance coping. Reaching out to friends and family members may also be helpful.

4. Set boundaries.

A lack of boundaries is one of the most common reasons caregivers feel strung-out and overworked. While most caregivers give everything they have while on the job, it’s important to be able to set boundaries once the working day is over. While this practice looks different for everyone, common methods include not checking your cell phone or email while at home with the family, keeping work topics at work, designating one day to fully leave your cell phone at home and unplug, or refusing to take on more than you know you can handle. Setting boundaries takes practice but, over time, setting boundaries and knowing your own limits can become two of the most powerful defenses against resentment and burnout.

5. Take care of your body.

It’s impossible to be good at anything or healthy in any way if you’re not taking care of your body. From getting enough sleep and drinking enough water to making space on a daily basis for exercise, physical care is the foundation from which everything else springs. With that in mind, carry a water bottle with you to work and be sure to drink at least two liters each day (a great mental guideline is one liter before breakfast and one before dinner).

Additionally, you should be sure to make space for some form of physical activity on a daily basis, be it a yoga class or a walk with your dog. Make time for regular health checkups and be sure to take a break if you feel yourself getting sick, run down, or excessively exhausted. While this may be difficult to do in the moment, it will pay off in the long run in the form of more resilient health and an increased capacity to cope with the difficulties of the job.

6. Take breaks.

Even if you absolutely love your job as a caregiver, taking breaks is a huge piece of self-care. Allow yourself to take a vacation every year and make time on a regular basis for mini-vacations – either in the form of a day off here and there or a lunch break during which you go outside, sit in the sun, read a book, and don’t take work calls or emails. These things, while they may seem simple, are hugely important for preventing you from becoming overwhelmed and unhappy.

Conclusion

While caregiving is one of the most demanding jobs in the world, it’s also one of the most rewarding. Most caregivers love their jobs and these self-care tips can help ensure that you stay healthy, happy, functional, and helpful for many years to come.

World War II Air Force Veteran Celebrates His 98th Birthday

Posted on March 7, 2016September 9, 2023 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.

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.

The Truth About the “Grumpy Old People” Stereotype

Posted on March 3, 2016September 9, 2023 by Martin

We’ve all heard the stereotype and seen the videos, movies, and images that reinforce it: a grumpy old man yelling at kids to get off his lawn or a mean old lady living alone in a huge, creepy house on the hill. While these images are undoubtedly part of our cultural fabric, they’re also an unfortunate series of myths that is perpetuated on a regular basis. If we’re being honest, most of us have believed the “Grumpy Old People” stereotype at one point or another and many of us may still believe it today.

As it turns out, however, this stereotype is unfair and untrue. In recent years, research has come to light that suggests that, despite what our cultural norms may tell us, aging individuals often become happier and more open as they age rather than becoming angry and closed-off.

Here’s what you need to know.

Where the “Grumpy Old Person” Stereotype Falls Short

According to a recent study conducted by researchers at Northwestern University, it’s not at all uncommon for seniors to become more trusting, more open, more positive, and generally happier as they age. The researchers behind the study concluded that these findings were the result of the fact that seniors are more willing to trust other people than their younger counterparts were. This, in turn, led to increased happiness levels over time. How’s that for doing away with the “You darn kids get off of my lawn!” image?

In addition to making seniors happier, this increase in trust also had marked biochemical effects. Namely, seniors who were more willing to trust the people around them experienced elevated levels of oxytocin – the hormone associated with intimacy and attachment. Multiple studies have linked oxytocin with a decrease in dangerous conditions, like chronic pain, and have associated it with faster wound healing, lower stress levels, and even recovery from post-traumatic stress disorder.

Many people who hear that seniors are more willing to trust other people immediately worry about seniors becoming so trusting that they place themselves at risk of elder abuse. Fortunately, studies have found that this is not overwhelmingly the case. In fact, researchers have found that trust and well-being are actually associated in a positive and mutually beneficial fashion and that trust is not ultimately a liability for aging seniors.

With this in mind, it’s clear that the “Grumpy Old People” stereotype is not a fair one and that, more often than not, people become more trusting, loving, and affectionate with age. In fact, seniors are often more agreeable in terms of “The Big Five” personality traits than their younger counterparts.

Understanding The Big Five

Most modern psychological studies are based on five personality traits, known as “The Big Five.” These traits are as follows:

Extroversion: Extroversion refers to a person’s level of social willingness, excitability, and expressiveness.
Openness: Openness measures openness to new experiences, new friendships, new imaginative pursuits, and the likes.
Agreeableness: A person who has a high level of agreeableness is highly altruistic, trusting, and kind.
Conscientiousness: Conscientiousness is a term that is used to refer to a person’s overall organization capabilities, willingness to set goals, and ability to be thoughtful.
Neuroticism: Neuroticism refers to measurements like moodiness and instability in emotional well being, including anxiety and depression.

While the Big Five are used to evaluate psychological study participants of all ages, a National Institutes of Health study conducted in 2009 recently revealed that, while 75% of seniors (ages 60 and older) experience changes in The Big Five personality traits, the vast majority of these changes were for the better. These findings back up the Northwestern study by proving that seniors generally become more agreeable as they age.

Another National Institutes of Health study took the evaluation of the Big Five one step further by looking at personality traits across all age groups on a global level. This study revealed that all cultures believe, to some extent, that young people are impatient and older people are inflexible and grumpy. The study also found that each culture evaluated was guilty of severely overstating these differences.

The takeaway? While our personalities do change as we age, there’s no scientific evidence to prove that we are guaranteed to become angry or closed-off with age. This proves that the “Grumpy Old People” myth is both undeserved and unfair. While cognitive impairment and dementia can certainly change a person’s personality for the worse, most seniors experience positive rather than negative changes in personality as they age.

Where the “Grumpy Old People” Stereotype Comes From

Studies that evaluate seniors on the basis of the Big Five do consistently find one negative effect of aging: the levels of “openness” seniors display generally declines as people get older. This is likely due to a variety of factors, including decreased mobility, embarrassment about memory loss, isolation, and even illness. Because decreases in openness are fairly common, it’s likely that this is one of the things that contributes to the stereotype that seniors are unwilling to try new things or are “set in their ways.”

Unfortunately, this stereotype is unfair. While many seniors are hesitant to try new things, it isn’t because they’re grumpy or mean – it’s often simply because they are experiencing some difficulty adjusting to a new life phase. While openness may decline with age, there are many things family and loved ones can do to help seniors become more open to new experiences once more. These include the following:

Locate a class the senior will enjoy. If a senior loved painting years ago and hasn’t done it in decades, accompanying him or her to a painting class is a great way to help the senior open up to new experiences. Often, the most difficult part of trying new things for seniors is getting over the initial hump, after which point the senior may be more than happy to go alone!
Providing plenty of interaction. One of the primary causes of decreased openness in seniors is isolation. As seniors become more isolated, their confidence and cognitive function begins to decline, which can make building new habits much more difficult. Ensuring daily interaction with a senior is one of the best ways to prevent this from happening.
Get moving. Exercise is good for everything – including a senior’s openness levels. To help the senior make new habits and meet new friends, consider helping him or her find an exercise class, such as yoga or water aerobics, that will be enjoyable.
Take it slow. Imagine how you would feel if someone forced you into taking a new class or hanging out with a new group of people. It would be uncomfortable, wouldn’t it? Because of this, it’s important to avoid forcing a senior into anything. Instead, take the entire process slow and be sure to respect the senior’s wishes and input as you move along.

While some seniors do certainly experience a decrease in openness with aging, the deaths of spouses, or illness, these steps can help family and loved ones encourage seniors to step out of their shells and experience life once more.

Bucking the Stereotype: How Preconceived Notions Hurt People of All Ages

Caregivers know that it’s fundamentally unfair to label an entire group of people blindly. While some seniors may be less open than others, it’s a far cry to say that all seniors are grumpy, closed-off, angry, and spiteful. It’s also blatantly untrue. Multiple studies have shown that aging individuals tend to become gentler, kinder, and more trusting with age. In light of this, it’s time to kick the “Grumpy Old Person” stereotype to the curb.

When we label an entire group of people according to untrue preconceived notions, we sell all the individuals within that group short. The truth is, there are plenty of seniors who see their golden years as the perfect time to give back to the communities they love, be it through volunteer work or community service. These seniors are often bright, happy, outgoing individuals who are, unfortunately, overshadowed by undeserved stereotypes.

In light of this, it’s clear that taking each senior on a case-by-case basis is the way to go. Additionally, by understanding that the seniors who do seem “Grumpy” are often suffering from difficult disorders such as dementia or depression, we can expand our compassion and begin to understand aging on a whole new level.