Category: Aging

Causes of Back Pain and What You Can Do to Prevent It

Posted on by Martin

Anyone who has ever suffered chronic back pain understands that the experience can be excruciating. Unfortunately, chronic back pain is a very common condition in this country and at least 100 million American adults suffer from back pain on a daily basis.

Fortunately, by understanding back pain’s most common causes, individuals who suffer from this uncomfortable and persistent problem can learn how to prevent it in the future.

What Causes Back Pain?

Back pain results from a variety of things, the most common of which are skeletal problems and muscular or ligament strain. In many cases, back pain comes on slowly, as the result of an underlying problem. Occasionally, however, back pain comes on suddenly as the result of a traumatic injury or acute spinal disc problem. Generally, back pain originates from one of the following causes:

Skeletal Deformations:

Common skeletal deformations such as scoliosis or birth defects can easily cause back pain. Fortunately, these conditions are rare and, when detected early, can often be rectified with chiropractic care or physical therapy.

Muscle Strain:

Muscle strain is one of the leading causes of back pain and often results when people move in unnatural ways or lift heavy items. People who are in poor physical condition are more likely to experience muscle strain and, when lifting heavy items, may also experience accompanying muscle spasms.

Osteoporosis:

Osteoporosis is a condition that causes bones throughout the body to become weak and brittle. When osteoporosis affects the spine, it can result in the formation of compression fractures and hairline cracks. Because of this, people suffering from osteoporosis often experience back pain that ranges from moderate to debilitating.

Ruptured Discs:

Spinal discs serve the important purpose of cushioning the vertebra in the spine. Spinal discs are constructed like small pillows and filled with a soft material known as mucoprotein gel. Under extreme pressure, however, the disc can rupture or bulge to one side or another, resulting in undue strain on spinal nerves and considerable back pain. In rare occasions, however, patients may have bulging or ruptured disks and no back pain at all.

Arthritis:

In older individuals, back pain is most often caused by arthritis. Osteoarthritis is very common in the lower back and, in severe cases, can cause the entire spinal column to narrow down around the cord in a condition called spinal stenosis. Patients suffering from spinal stenosis will be in great pain but, fortunately, can often find relief through surgery.

Who is at Risk for Back Pain?

Back pain affects people of all ages across all demographics. There are, however, some specific risk factors that place certain populations at increased likelihood for chronic back pain.

Older Individuals:

Age is a direct risk factor for back pain and individuals beyond the age of 40 are at increased risk for back pain due to deteriorating spinal structure and increasing stiffness in joints.

Out of Shape Individuals:

Poor physical condition directly contributes to an increased risk for back pain. When individuals are obese or lacking muscle strength, the spine is forced to absorb more strain, which often leads to back pain. Additionally, abdominal muscles play an important role in preventing back pain and, when a person is in very poor physical condition, the abdominal muscles cannot preform well enough to hold the spine in ideal position.

Pregnant Individuals:

In the later months of pregnancy, the weight of the baby and all accompanying tissues and fluids is centered on the low spine. In order to support the weight, the spine is pulled forward, which often causes considerable back pain. The pain is worsened when a woman is forced to stand, sit or lie down for a very long time. Fortunately, pregnancy-induced back pain is temporary and can often be mitigated with chiropractic care and massage.

Individuals Who Lift Heavy Objects:

People who lift heavy loads, such as movers and construction workers, are at incredible risk for back pain if they don’t maintain proper lifting form. Because lifting weighty objects puts considerable strain on the back, these individuals have a very high risk of slipping or rupturing disks or injuring muscles or ligaments.

Individuals who Smoke:

Smoking makes it difficult for the body to deliver adequate nutrition to bones and, as such, can often result in severe and chronic back pain. In most cases, ceasing to smoke and adopting a healthy diet and lifestyle is enough to remedy smoking-induced back pain.

Diseases:

Although rare, some types of cancer or tumors can cause back pain by pressing directly on the spinal column or its associated nerves and muscles.

How to Prevent Back Pain

Even though back pain is so common, there are many ways to prevent it from occurring. Most people who suffer from back pain will benefit from simply adopting a healthier lifestyle, which means including more dietary fiber, vegetables, fruits and water into the diet. Individuals who smoke should stop as soon as possible and people in poor physical shape will find relief from back pain by beginning an exercise regiment designed to strengthen muscles and improve overall condition.

Additionally, everyone who suffers even occasional back pain will benefit from practicing good posture. Unbeknownst to most people, poor posture is one of the leading causes in the muscle strain and weakness that often causes back pain.  Because of this, people who lift heavy objects often should invest in a back brace designed to support proper posture of the spine and associated muscles during heavy lifting. In addition to wearing the brace, these individuals should avoid bending at the waist and should, instead, lift at the knees.

Finally, people who suffer from chronic back pain may find powerful prevention in the form of a stretching practice like Yoga or Tai Chi. These practices are designed to gently condition muscles and can be very beneficial for keeping the spine aligned and preventing future back pain from occurring.

Older individuals who are suffering from back pain caused by arthritis or osteoporosis can benefit from seeing a doctor regularly. Depending upon the type of back pain, these individuals may benefit from physical therapy, chiropractic work or a light yoga practice. Additionally, better nutrition, ample water intake, healthy lifestyles and plenty of light-impact physical activity are ideal for keeping the spine in great shape at any age.

Although back pain is a common and uncomfortable condition, it can be treated and prevented in a variety of ways, which means that patients can live happier, healthier lives with less back pain.

 

 

The Early Signs of Alzheimer’s Disease: What You Need to Know

Posted on by Martin

Alzheimer’s is a disease that affects hundreds of thousands of families every year. According to recent estimations, 5.3 million Americans are currently living with the disease, 5.1 million of whom are aged 65 or older.

Because Alzheimer’s is so common, it benefits family members to be aware of the early signs of Alzheimer’s disease. Although there is no cure for Alzheimer’s, early detection can lead to better care and treatment as the disease progresses.

1) Memory Loss

Memory loss is one of the most common and most easily recognized symptoms of Alzheimer’s. Most people in the early stages of the disease will begin to forget information they have recently learned and may begin to forget important dates, such as birthdays, anniversaries or holidays.

Affected people may also forget important life events and may not remember, for example, that their daughter recently had a baby. Some affected people may ask the same question time and time again or tell the same story in a loop-like fashion. As the memory loss progresses, many individuals begin to use memory devices like notes, to-do lists or electronic reminders in an attempt to cope with their symptoms.

2) Confusion Regarding Time and Place

If you notice that a loved one has begun to confuse times or locations and has exhibited behavior like switching meals (dinner for breakfast, etc.), it may be time to call a doctor. Many patients in the early stages of Alzheimer’s have difficulty with the concept of time and will also struggle to understand that something will happen in the future but is not happening now. The confusion of time often goes hand-in-hand with a confusion regarding locations and people exhibiting these symptoms often forget where they are or how they have gotten there.

3) Difficulty With Familiar Tasks

If you notice that a loved one is having a hard time remembering how to do basic tasks like watering plants or driving to an old friend’s house, pay some extra attention. People suffering from the early stages of Alzheimer’s often experience difficulty with familiar tasks and may slowly lose their ability to execute simple chores without help.

4) Difficulty With Problem Solving

For many people in the early stages of Alzheimer’s disease, problem solving can quickly become an issue. Many individuals find it difficult to manage a budget, follow directions, read a recipe or keep track of mail. Additionally, these people may have a difficult time navigating daily frustrations like lost items or scheduling conflicts. Often, difficulty concentrating and frustration accompany these symptoms.

5) Difficulty Interpreting Pictures

If you notice that your loved on is having a tough time understanding photographs or judging distances, it is likely that this is an early indication of Alzheimer’s. Often, people who are beginning to exhibit symptoms of the disease will have difficulty interpreting color and contrast and may be unable to drive due to dangerous and disorienting issues with depth perception.

6) Trouble Speaking

Does your loved one have new or worsening speech problems? If you notice that somebody you know has begun stopping mid-sentence, stumbling over words, confusing phrases or repeating themselves often, it’s time for a medical evaluation.

One of the most surprising symptoms of Alzheimer’s is that people often begin to forget simple phrases. For example, these people may call an oven a “cooking box.” Problems with speech, vocabulary and forming sentences are common symptoms of this troubling disease and deserve immediate attention.

7) Misplacing Things

If your loved one begins to misplace things around the house and cannot remember where they’ve been in order to retrace their steps and find the lost items, it’s time to take notice. Confusion and lack of short-term memory are both early signs of the disease and can quickly transition into full-blown dementia. Often, these symptoms are accompanied by anger and those afflicted may accuse loved ones of stealing, playing trick on them or hiding things.

8) Notable Changes in Mood

Alzheimer’s symptoms often cause people to become moody, depressed, paranoid, fearful, anxious or angry. People in the early stages of the disease often get agitated easily and may respond to the confusion, discomfort and distress they often feel by sobbing, becoming angry or lashing out.

In addition to getting these individuals medical help, family and friends need to know that this behavior, while it can be emotionally devastating, is not personal. Alzheimer’s is a complicated disease and it often causes people to change dramatically in a short period of time. Trust that the best thing you as a friend or family member can do is get the affected person medical assistance and provide support and love throughout the treatment process.

9) Decreased Social Activity

If you notice that your loved one has recently withdrawn and has stopped seeing old friends or participating in volunteer work, family events or community engagements, it may be time for a medical check-up. Alzheimer’s symptoms, specifically confusion and the disorientation, can cause people to become depressed and withdraw from friends and family in an attempt to hide their symptoms from friends and loved ones. Often these people will try to downplay their withdrawal and it is up to friends and family members to investigate further. Although they may insist against it, individuals that are decreasing their social activity are at a heightened risk of depressive symptoms and need help and support immediately.

10) Poor Judgment or a Lack of Risk Assessment

People in the early stages of Alzheimer’s disease may exhibit poor judgment with money, safety or personal belongings. For example, affected individuals may make large infomercial purchases or go outside in frigid weather without a coat. They may also leave stoves on, leave candles burning when nobody is home, leave a car running in the driveway or abandon personal hygiene. These are all alarming symptoms that require family members to take notice.

What to Do When a Loved One Has Alzheimer’s
In the early stages of the disease, individuals tend to be very independent and many affected people still drive, maintain social lives, conduct volunteer work and keep in touch with family. During this stage, the most important role loved ones can play during this time is to be a force of support and friendship while also assisting in planning for future care.

As Alzheimer’s disease progresses, people often undergo noticeable changes in their ability to speak, function independently, drive and eat. Typically, these changes occur slowly and it is not uncommon for affected individuals to maintain some level of independence for years. During this time, the best thing that friends and family members can do is act as an advocate for the affected person and helping him or her do routine things, such as making appointments, remembering important dates or events, paying monthly bills, taking medications on time, dressing, and cleaning the house. Although these tasks may seem small and inconsequential, they will be great help to the affected person.

As the disease progresses, friends and family members often feel as if there is nothing they can do and that is when love and support is most needed. In addition to loving the person affected by the disease, friends and family members should also reach out to their community for support and assistance. Although Alzheimer’s is a difficult disease, it is much easier for patients and their families to cope when they are surrounded by ample love and support.

Caring for People Suffering from Dementia

Posted on by Martin

Dementia is a mental disorder in which a person gradually suffers from loss of mental function as a result of certain brain diseases. Almost 50 million people suffer from dementia from all over the world while health organizations claim that the number will triple by 2050. The most common type of dementia in the world is Alzheimer. In United States, more than 60% of people (More than 5 and a half million) become victim of dementia because of Alzheimer. Other most common types of dementia are vascular dementia and lewy body dementia.

In all cases and types, the end result is often similar like loss of memory, judgment and loss of reasoning. It also causes anxiety, anger, behavioral changes, sadness and loss of muscle and weight. As loss of memory and resulting aggression is a common symptom, taking care of people suffering with dementia is often a very challenging task.

Even though, a small proportion of young people also suffers from dementia but most of the people get affected while growing old. In fact, the number of people suffering from dementia doubles with every 5 years of age bracket.

Understanding Dementia

To provide better care for dementia patients, it is necessary to understand the disease which helps counter gradual changes in the behavior of patients. Even when there is no present cure of dementia conditions like Alzheimer, there are reported cases in which good care and help from families significantly delayed the more severe conditions of dementia.

Once dementia is diagnosed, it follows a downward trajectory that usually consists of three steps.

  • Mild Dementia

    In the initial stage, which is also known as mild dementia, people begin to show difficulty in learning new things, remembering names and often fails to perform more complex tasks like operating a smart phone or driving. They also begin experiencing sadness, stress, anxiety and loss of interest in healthy activities and entertainment.

 

  • Moderate Dementia

    The second stage is moderate dementia in which senses are affected. The affected person suffers from loss of physical function, loss of judgment and more severe memory loss. At this stage, person also loss interest in proper diet, begins to wander and often uses inappropriate language and sentences that does not make any sense. At this time, challenges for care givers begin as they need to invest more time and energy.

 

  • Severe Dementia

    In the third and last stage, person suffers from complete memory loss, difficulty in eating with no control over bowl and bladder. The mobility also becomes limited. At this stage, round-the-clock care is required that is why many people seek professional care givers to help them cope with the growing needs of patients. At this time, most patients also stop recognizing family members making it easier to introduce professional caregivers.

 

Caring for Dementia Patients

When taking care of people suffering with mild dementia is easy, the real challenge starts with moderate to severe dementia stages. At this time, care givers may have to deal with aggressive and in some cases, violent behavior of patients which is result of growing confusion, fear, sadness and anxiety.

Learning Basics of Care Giving 

Listed are some basics of taking care of dementia patients.

No Aggression: First thing that care givers need to learn and understand is that whatever the dementia patients do, they are not doing it on purpose. Reacting with anger or aggression can only result in more violent behavior of patients in future.

No Argument: There is no point in explaining things to patients especially in the last stage. In simple words, no one can reason with dementia patients and can make them understand as they have lost their ability of learning and judgment. In fact, trying to reason with patients can result in adding confusion and triggering aggression.

Dos and Don’ts while Dealing with Aggressive Behavior

In many cases, a simple refusal of doing a routine task grows into violent speech or actions. While dealing with such situations, you need to understand that the violence committed by the patient is not on purpose.

Don’t: As aggression by patients often caused by fear, responding in harsh way can only worsen their condition. Don’t force the issue that is discomforting the patient or engage into an argument. Until you have no other option left, use of force can make the situation worse.

Dos: Instead, make sure to look for the cause of fear and try to provide them with the comfort zone that usually keeps them calm. Communicate in a reassuring but calm manner diverting their focus to something else.

Dos and Don’ts while Dealing with Confused Questions

Dementia patients often get confused about the time and place. They often want to be in a place or time when they were in more control or felt safest in their life.

Don’t: Long answers, reasons and explanations are not going to help. Instead, they will add to confusion and more questions. In some cases, lengthy reasons and arguments trigger violent behavior in patients.

Dos: Provide simple answers in reassuring and helping tone. Use photos and other reminders in the house. If the questions are insisting, it is better to redirect their attention to something else instead of trying to answer the questions again and again.

Dos and Don’ts while Dealing with Poor Judgment

Family members may have to face accusations from patients or actions that are result of cognitive problems and thinking errors. Alzheimer can cause people to have untrue beliefs, delusions and poor judgment.

Don’t: No matter how ugly it looks, never question the accusation or patient’s ability to handle particular situation. Letting him believe that he is in control can help otherwise the confusion can result in aggression or anger.

Dos: Help patients in keeping their stuff organized. Even when it looks difficult, accept the accusation and let him/her believe she is right and in control.

Tips that Can Help

Few simple tasks and small adjustments to your daily life can make life much easier of the care giver. Some helpful tips are listed below.

  • Graded Assistance to Encourage independence. There are reported cases in which dementia patients maintained functional independence for a long period of time when independence is encouraged. The technique “Graded Assistance” is used to help patients accomplish their work without providing extensive help. Instead, verbal instructions, physical demonstrations and other means are used keeping least amount of physical assistance.
  • Make Your Daily Routine more Smooth. Make things simpler for dementia patients by maintaining simple to follow routine in your home. Simple daily routine can help dementia patients to adapt quickly providing them independence to work alone.
  • Simple and Direct Communication. Use of simple sentences, reassuring tone and loving gestures can make things simpler for you and patients.
  • Limit Distractions. Make sure the patient is not distracted while eating or doing routine work. Provide calm and quiet environment that can help patient concentrate on eating or other similar tasks. Limit the number of baths as physical activity required for shower may make some patients aggressive or uncomfortable.
  • Ensure Family Activities. Plan comfortable routine activities with patients that attract their interest. Engaging patients in healthy activities can help delay downward behavior trend. Just don’t push any activity in which the patient is not interested.
  • Follow Consistent Bedtime. Make sure to keep the bed time consistent to develop the internal clock that works on its own. Provide peaceful environment with no noise.

Taking help from Professional Caregivers

In many cases, family members taking care of dementia patients often begin suffering with anxiety, stress and growing depression. As care givers have to sacrifice their social interactions, put more time and effort along with compounding grief of seeing loved ones in poor mental condition, they develop their own mental problems like depression.

This is why taking help from professional caregivers is often very important as they not only take good care of the patients but also conduct sessions with family members which help them understand their feelings. With professional advice, family members can develop strategies to deal with the growing stress while taking better care of loved ones.

 

  

 

Recommended Vaccines for Adults

Posted on by Martin

Vaccines are an important step in protecting adults against serious, sometimes fatal, diseases.  Even if you were vaccinated at a younger age, the vaccine may have worn off, or you may have developed a resistance to the vaccine.

As you get older, you may be at risk for vaccine preventable diseases due to your age, job, hobbies, travel, or chronic health conditions.

List of Recommended Vaccines for Adults

  • Influenza Vaccine (Flu) is recommended every year.
  • TD Vaccine is recommended every 10 years to protect against Tetanus.
  • Hepatitis B Vaccine is recommended for people who have Type 1 or 2 Diabetes, because they have a higher risk of developing the Hepatitis B Virus.
  • Shingles Vaccine is usually recommended for adults 60 and older.
  • Pneumococcal Vaccine (Pneumonia) is usually recommended for people with heart disease, respiratory illness, and history of stroke, as they are at a greater risk of developing pneumonia and requiring hospitalization.

Staying healthy is a top priority for all of us.  Vaccination is a simple thing you can do to help prevent diseases.  Make sure you have the best protection.  Speak to your doctor to see which vaccines are right for you.

Please visit www.cdc.gov/vaccines/ for a full list of vaccines to further educated yourself about preventing diseases and staying healthy.

Knowing When it’s Time to Ask for Help in Home Care

Posted on by Martin

Whether a person is elderly or disabled, it can be difficult to know when to ask for help. Societally, we are taught that asking for help is a sign of weakness and a cause for embarrassment. Unfortunately, nothing could be further than the truth. If one of your friends or loved one is facing difficulty due to age or disability, certain telltale signs can help indicate when it is time to hire in-home help.

General Signs that It’s Time to Ask for Help

When an elderly or disabled friend or loved one needs help, the signs may manifest in a variety of ways. Some signs are clearly big-picture issues that will be obvious to friends and family, regardless of distance or relationship. Keep an eye out for the following:

Close Calls or New Difficulties

If your elderly or disabled loved one has been living alone, it’s likely that they have been relatively self-sufficient for some time. However, if your loved one has recently begun having new difficulties or suffering from close calls, like falls, medical scares or even car accidents, it’s likely that it is time to ask for help.

When an elderly or disabled person lives alone, these close calls are more likely to happen again and again and, when they do, it is wise to employ a trusted caretaker in order to ensure that somebody is there to respond to falls or other accidents.

Chronic Health Conditions or Worsening Health

Progressive issues like dementia, congestive heart failure and COPD can result in marked, rapid decline a loved one. Generally, the presence of these issues means that it is time to ask for help from a qualified caregiver or to move the person to an assisted living facility.

Difficulty Recovering

In elderly or disabled people, common illnesses like colds or the flu can produce serious health issues. If an elderly or disabled loved on has recently suffered from a common illness but is having a difficult time recovering, consider asking for help. This is especially true if your loved one was unable  or unwilling to get the help he or she needed during the time of the illness, which resulted in the illness becoming much more serious.

Difficulty With Activities of Daily Living

The activities of daily living (ADL’s) and instrumental activities of daily living (IADL’s) are the skills an adult needs to live independently – without the care of a relative or caregiver. These skills include dressing oneself, cooking, driving, shopping, using the bathroom, bathing, doing laundry, taking medications and cleaning.

Unfortunately, age or disability often rob people of these abilities and make it increasingly difficult for them to live alone. Fortunately, if a loved one is having difficulty with ADL’s or IADL’S, bringing in-home help into the equation can often restore some independence and help the person live a better life.

Social Signs That It’s Time to Ask for Help

Often, when an elderly or disabled person is beginning to decline, it will become obvious through their social interactions, or lack thereof.  In order to determine if your friend or loved one needs help, keep an eye out for these important social waning signs:

Lack of Friendships

Age and disability make it easy to become reclusive and a person who no longer keeps close companions or pursues friendships may very well be declining. Generally, lack of active friendships is a sign of depressive symptoms and may indicate that it is time to secure in-home help or a change of scenery for your friend or loved one.

Refusal to Leave the Home

When an elderly or disabled person is afraid to drive and unwilling to take public transportation alone, they often begin to go days on end without leaving their home. Often, these individuals benefit from hiring in-home help, which may help them regain their mobility and resume regular outings.

No Activities or Interests

If your friend or loved one has abandoned activities and interests, it is time to call for help. Isolation is generally related to depressive symptoms and acting quickly is the best way to prevent your loved one from becoming further depressed and isolated.

Physical Signs That it’s Time to ask for Help

An elderly or disabled person who is declining will exhibit noticeable physical signs that indicate in-home help is needed. Any of the following signs warrant a call for assistance:

Weight Loss

If your friend or loved one feels thinner or looks like he or she is swimming in their clothing, there’s a good chance that something is wrong. Physical conditions ranging from tumors to depression can cause weight loss, as can declining motor skills that may result in a loss of cooking or shopping ability.

Additionally, some elderly or disabled people may be forgetting how to cook or eat. In these cases, it is wise to ensure there is food in the house and spend some time watching the person prepare a meal for him or herself. In any event, drastic weight loss is a valid reason to call an in-home caregiver.

Weight Gain

Like weight loss, sudden and drastic weight gain can indicate serious health issues like diabetes. Additionally, weight gain may indicate that a person is having financial troubles and subsisting on cheap, processed foods rather than healthy fare. Watch meal prep and call for help if you notice that the person is forgetting having eaten or binge eating all day long.

Frailty

If you notice that your friend or loved one is having difficulty completing simple tasks like removing shoes, opening drawers, sweeping or getting out of a chair, it is time to call for help. As people age, they generally become frailer, which may lead to difficulty completing everyday activities.

Disheveled Appearance

It is generally possible to tell a great deal from a person’s appearance. If you notice that your typically well-kept loved one is wearing stained, sloppy or torn clothing or that hair and makeup are noticeably different or disarranged, consider asking for help. These signs typically indicate that the person has lost strength, dexterity or memory and are a valid reason to call for in-home help. Elderly or disabled people often need help dressing, shaving and fixing their hair and an in-home caregiver can help them meet those needs.

The Case for In-Home Help

Realizing that a friend or loved one needs help is never an easy experience. Watching a person decline is difficult and it is made worse by the fact that they often need help we are simply incapable of giving. In these cases, the most important thing you can do is notice signs that indicate physical or mental deficiencies and take it upon yourself to secure help for your friend or loved one.

Often, elderly or disabled people are embarrassed to ask for help and see it as a sign that they are becoming infantile or incapable. Assure the person that this is not true, that there is nothing to be embarrassed about and that extra help can help them preserve the quality of their life rather than subtracting from it. Although it can be difficult, asking for help is never anything to be embarrassed about and in-home caregiving can often preserve, extend and boost a person’s quality of life for many years.

National Smile Week: 10 Fun Facts About Smiling

Posted on by Martin

Smiling. It feels good and looks great but did you know it could actually increase your life span and  do everything from making you more attractive to helping you land that promotion? In order to help you celebrate National Smile Week, we’ve compiled a list of fun and surprising facts about turning that frown upside down. Get ready to smile because these facts about smiling are nothing but good news:

Fact #1: Smiling Helps You Live Longer

Smiling has many benefits, not the least of which is that smiling can actually help us live longer.

People who smile more often are generally happier and, since smiling decreases blood pressure and releases endorphins, it’s a great way to boost health and protect your golden years.

Fact #2: Smiling Makes Promotions More Likely

Who knew that landing that exciting new position would be as easy as smiling? As it turns out, people who smile at work are more likely to be promoted than those who do not. This is because smiling conveys a message of happiness, approachability and confidence, all of which are things managers typically look for in employees that are up for promotion.

Fact #3: Smiling Boosts The Immune System

In addition to making you look more attractive, successful and approachable, smiling and laughter may also protect you from the common cold. According to recent data, smiling can help boost the immune system by decreasing stress levels, which in turn increases white blood cell count and releases beneficial antibodies that help fight infection and disease.

Fact #4: There Are Many Different Types of Smiles

People smile for all sorts of reasons and, as it turns out, we smile all sorts of ways, too. According to Paul Ekman, an American psychologist who studies human emotions and facial expressions, humans display very different types of smiles depending upon the situation. Types of smiles include the felt smile, the fear smile, the miserable smile and the flirtatious smile.

Fact #5: Smiling is Contagious

Have you ever been around someone who seemed to be smiling all the time? Chances are, you found yourself smiling as well. This is because smiling is incredibly contagious. Research suggests that happy people influence the people closest to them and provide a boost of good energy, smiles and laughter. So, next time you’re feeling down, seek out your happiest friend and let the smiles begin.

Fact #6: Smiling Is A Global Sign of Happiness

There are a few human gestures that cross language barriers around the world and smiling is one of them. No matter where you are on the globe, smiling is recognized as a universal display of happiness and good nature.

Fact #7: Babies Can Smile Moments After Birth

Most of us have heard that babies are not capable of smiling during their first few months of life. As it turns out, this is untrue. According to research and ultrasound evidence, babies can smile in utero and immediately after birth, although it is important to distinguish between automatic smiles and social smiles. Automatic smiles are produced as a result of pleasurable physical sensations, such as falling asleep, resolving gas or eating. When babies smile during the first few days after birth, it is typically an automatic smile.

Social smiles, on the other hand, are produced as a result of facial recognition and the type of conscious happiness that arises when a baby recognizes a parent’s face or sees a favorite toy. Babies do not generally begin to exhibit social smiling until about two months of age.

Fact #8: Women Smile More Often Than Men

Studies have found that women smile more often than men but the difference disappears when men and women occupy similar business or social roles. Many scientists interpret these results to indicate that gender roles are fluid and that both men and women act differently depending upon their social or business environment.

Fact #9: Smiling Drastically Reduces Stress

Feeling stressed out and over-loaded? Try smiling. According to recent studies, smiling has the power to reduce stress and increase our ability to deal with trying situations.  This is largely owing to the fact that smiling boosts endorphin output and forces us to breathe deeper, resulting in a calmer outlook and increased coping ability.

Fact #10: Smiling Can Make You Happier

If you’re having a bad day, force yourself to smile. Research suggests that the act of smiling can actually trick the brain into feeling happier, no matter how bad the current situation may be. While smiling certainly doesn’t fix all problems, it certainly has the power to make us feel just a little better at any given moment.

Smiling eggs

 

The Case for More Smiles

National Smile Week is a wonderful way to bring some consciousness into your everyday life. We all know that it feels better, emotionally and mentally, to smile than it does to frown and it is obvious now that smiling offers some serious, scientifically backed benefits that have the power to boost our lives and improve the quality of almost everything we do.

A Boost in Morale

The simple act of smiling can go a long way toward boosting morale in difficult situations, as well, and is a powerful practice for those employed in difficult fields, such as medicine, hospice and home care. These jobs often entail dealing with great sickness, disability and transition and the simple act of smiling has actually been proven to significantly boost morale in hospital settings.

Increased Comfort for Patients and Caregivers

Because smiling is a global signal of happiness and confidence, patients who are cared for by smiling, upbeat caregivers are more likely to feel at ease, positive and comfortable, not to mention that the hormonal and endocrine changes induced by smiling may actually reduce pain and promote quicker healing.  It is easy to bring National Smile Week into a home care setting by simply paying more attention to the things you can do and say that will help your clients smile. This could be as simple as baking a favorite meal or playing a favorite song. Smiling is a practice that is accessible to everyone, at all times, and it is clear that nurturing a life with more plentiful smiles is synonymous with nurturing a healthier, happier, more confident and more resilient life.

A Happier World

We’ve all heard the saying “turn that frown upside down” but who knew that smiling could actually be so beneficial to health and happiness? With perks like increased life span, greater happiness, reduced stress and boosted immune function, it seems obvious that a smile a day can truly keep the doctor away. In honor of National Smile Week, get out there and give the world your best grin.

Many different smiles

Don’t forget to smile today!

Reducing Stress and Enhancing Quality and Longevity of Life

Posted on by Martin

Everyone might be familiar with stress but not everyone is aware of just how dangerous it is for one’s health. In fact, the top causes of death around the world: heart disease, cancer, lung problems, cirrhosis of the liver, accidents, and suicide are all related to stress.

Moreover, seventy-five to 90% of all doctor’s office visits are due to conditions and complaints that are stress-related. Even the Occupational Safety and Health Administration (OSHA) has asserted that stress is one of the threats in the workplace.

What is stress?

Stress is the body’s normal response to situations that make a person feel upset or threatened. It is the body’s way of protecting itself.

During periods of stress, the body starts pumping adrenalin, the heart rate goes up, blood vessels dilate, breathing and sweat production increases, metabolism slows down, and muscles become tense. These reactions are part of what is called the body’s “fight-or-flight response.”

Stress doesn’t always produce negative effects. For some, it could lead to better performance because pressure can help you stay alert, energetic, and focused on the tasks at hand. Exposure to constant stress, however, could take a toll on your health and can adversely affect the different areas of your life.

What are the signs of stress?

It’s not difficult to determine whether you’re stressed or not. Almost everyone is familiar with the effects of stressors, the catalyst that causes stress. Nonetheless, you may still be surprised at just how extensive the effect of stress is on your body. If you’re not careful, it might be too late to undo the damage that it has caused.

These are some of the specific symptoms of someone who is suffering from stress:

Psychological signs

  • Poor memory
  • Lack of concentration
  • Confusion
  • Pessimism
  • Anxiety
  • Restlessness
  • Impaired judgment
  • Constant worrying
  • Inability to solve problems

Physical signs

  • Chest pains
  • Dizziness and nausea
  • Constipation or diarrhea
  • Persistent colds
  • Menstrual disorders
  • Erectile dysfunction
  • Infertility
  • Psoriasis
  • Eczema
  • Hair loss
  • Mouth ulcers
  • Stomach upset
  • Aches and pains in general

Emotional signs

  • Agitation
  • Irritability
  • Moodiness
  • Depression
  • Sense of helplessness
  • Indifference

Behavioral signs

  • Eating disorders
  • Sleeping disorders
  • Antisocial attitude
  • Use or abuse of cigarettes, alcohol, or drugs to calm down
  • Nervous habits
  • Disregard for one’s obligations or responsibilities

 

Apart from the effects stated above, recent studies have shown that stress shrinks the brain, makes kids age prematurely, triggers the development depression, and could affect the genes of your future children.

Moreover, several researches have also shown that unexpected emotional stresses can provoke arrhythmias, heart attacks, and even death. This is why people who are at risk of heart disease should try to reduce stress as early as possible.

What can you do to reduce stress?

Stress affects people in varying degrees because some deal with stress better than others. In any case, it is important to remember that reducing stress will not only affect your well-being at present, it will also benefit your health in the long-term.

Here are some examples of what you can do today, which will make your older self thank you later:

Determine the factors that cause stress

The first step to reducing stress is pinpointing the exact cause/s of stress in your life. Keep a diary where you can write down your emotions and thoughts whenever you feel stressed. At the end of a few days, you should be able to identify some of the major stressors and you’ll get a sense of what you need to do to deal with them.

Build positive connections with the people around you

One of the best ways to effectively deal with stress is to have family and friends who could provide you a strong support network. Because loneliness and isolating yourself from others are symptoms of stress, it is all the more important to build positive relationships with the people closest to you.

Learn to condition your attitude and mindset

It is possible to train your mind to dwell on more positive thoughts than negative ones, which is crucial in your becoming more resistant to the effects of stress. People who suffer from the negative effects of stress think that they are victims of circumstances and that they have no control. While it is true that we can do nothing about a lot of the situations we are in, we have control over how we allow the situations affect us. Having a sense of humor, the ability to embrace challenges, and the willingness to accept change all go a long way in successfully dealing with stress.

Learning relaxation techniques, such as meditation, deep breathing, and yoga will also help you have better control over your attitude and mindset. This leads to reduced stress and improved health.

Know that preparation is key

It pays to know everything you can about a stressful situation you will face because this allows you to prepare. When you’re prepared, you are better equipped and able to cope with the challenges or difficulties that the situation entails. This, in turn, reduces the possibility of stress.

Acknowledge the wisdom in walking away

There will always be situations that can’t be dealt with easily and immediately. In those instances, you’ll probably be tempted to give in to anger and frustration but before that happens walk away even for just a few minutes. If you can’t physically walk away from a stressful situation, delay your reaction by taking a deep breath, having a sip of water, or counting to 10. These actions will give you the opportunity to organize your thoughts and allow you the chance to react in a more positive way.

Listen to music

Take a break from a stressful situation by listening to relaxing music. Doing so can affect the brain and the body positively by making you calm, lowering your blood pressure, and reducing cortisol. Most people usually find classical music calming but you could also listen to nature sounds if that’s your thing.

Laugh

The saying “laughter is the best medicine” is especially true when it comes to fighting stress because when you laugh, the levels of stress-aggravating hormones (cortisol, epinephrine, and adrenalin) are lowered and feel-good hormones, such as dopamine, are released.

Get enough sleep

Many emotional disorders have been related to disrupted sleep. If you’ve been feeling angry, sad, exhausted, and generally stressed for no apparent reason, you might not be getting enough sleep. Admittedly, stress could be what is making it difficult for you sleep but if you don’t do something about it, this vicious cycle will continue. The National Sleep Foundation provides some tips on how you could develop healthy sleeping habits. Try some of the tips to see which works best for you.

Incorporate stress-busting super foods into your diet

When you’re stressed, you’re more prone to eating food that are bad for your health, such as those high in fat and sugar. Although your first instinct might be to reach for these comfort foods during stressful situations, turning to healthier alternatives could not only help relieve your tension but will benefit your overall health as well.

The next time you feel stressed, try consuming the following:

  • Grapes, berries, nuts, and green tea

These contain antioxidants that help increase the body’s ability to respond to stress. They also combat free radicals brought about by stress.

  • Spinach, collard greens, mustard greens, and romaine lettuce

These are some examples of leafy greens that contain folate, which regulates the production of dopamine, a chemical that induces pleasure and helps keep you calm.

  • Oatmeal, whole-grain pasta and breads, corn, and peas

These are examples of complex carbohydrates, which help the brain create serotonin without adding to your body’s already elevated blood sugar level caused by stress.

  • Salmon contains omega-3 fatty acids that have anti-inflammatory properties, which may help offset the adverse effects of adrenalin and cortisol.
  • Fortified milk, fortified cereal, and egg yolks

These contain vitamin D, which is believed to increase happiness. In studies, people with high levels of vitamin D in their system exhibited a reduced risk of panic disorders.

  • Yogurt, nuts, fish, and leafy greens

These are great sources of magnesium, which has been shown to aid in relieving irritability, depression, and fatigue.

 

Exercise

Exercise is not only essential if you want to stay fit, it’s also a great way to relieve stress since it boosts the production of endorphins. Endorphins are the body’s natural chemicals that leads to euphoric feelings, regulation of appetite, and the strengthening of the immune system. If you’re having a stressful day, try taking a walk or spending at least a few minutes at the gym and see how different your mindset will be when you return to work.

Recognize when it’s necessary to seek professional help

When you’ve tried everything you can to deal with stress on your own and you still feel overwhelmed, it may be time for you to ask the help of a professional. A psychologist or other licensed mental health professional can teach you ways to effectively handle stress.

Stress is an everyday occurrence but it doesn’t have to be part of your life so follow the practical tips in this article if you want to live longer, healthier, and happier.

 

Natural Anti-Inflammatory Foods | Staying Healthy When Aging

Posted on by Martin

Inflammation provides a necessary function in the human body, as inflammation is a natural reaction of the immune system when battling infectious agents and removing damaged cells. Though inflammation is necessary for healing the body, too much inflammation can also pose a problem.

Particularly, inflammation is a concern when the body “overreacts” or instigates inflammation even when there are no harmful pathogens present, as characteristic in many autoimmune disorders, such as celiac disease, type 1 diabetes, and rheumatoid arthritis. Too much inflammation in the body can lead to discomfort, including redness or stiffness of the inflamed area, rashes, heat, pain, and swelling (1). Furthermore, long-term chronic inflammation has also been linked to increased risk of heart disease, Alzheimer’s, and certain kinds of cancer.

Some foods contain components that promote inflammation, while others reduce inflammation. Consumption of these foods below containing anti-inflammatory agents may help alleviate the symptoms and discomfort of inflammation, as part of a healthy diet.

1. Carrots

Vitamin A deficiency can increase the body’s inflammatory response and a sufficient intake of vitamin A is beneficial both in the prevention of disease and as a potent anti-inflammatory agent (2). Vitamin A is also essential in curbing night blindness and needed for proper immune system function. As carrots contain high amounts of vitamin A, eating just a small amount of carrots is sure to fulfill your recommended intake for the day. In fact, just 1/4 cup of chopped carrots contains the recommended daily value of vitamin A!

However, although sufficient amounts of vitamin A are essential for proper health, it is important not to get too much. Vitamin A is a fat-soluble vitamin and excess amounts are stored in the liver. Detrimental effects caused by acute or chronic vitamin A toxicity include cracked fingernails, ulcers, respiratory infections, liver abnormalities, and intense headaches.

2. Ginger

Ginger contains components that can reduce inflammation, as has also been known to decrease nausea and alleviate upset stomachs. It’s a great choice due to its versatility – it can be seeped in tea, cooked in soup or with fish, incorporated in salad dressings, and much more.

3. Broccoli

Broccoli is rich in the antioxidants flavonoids and carotenoids, which work in the body to reduce inflammation and oxidative stress to cells. Reducing or delaying oxidative stress caused by free radicals is important because it causes damage to cells, DNA, proteins, and genes. In order to retain most of broccoli’s nutritional value, avoid steaming or boiling it for more than 4-5 minutes.

4. Flaxseed

Apart from the necessary inflammation present in the immune response, a large imbalance of omega-6 consumption versus omega-3 consumption contributes to an internal environment optimal for inflammation. This is because foods containing high amounts of omega-6 are generally pro-inflammatory, while those containing omega-3 are mostly anti-inflammatory. Flaxseed (as well as fatty fish and walnuts in particular) contains high amounts of omega-3 that are necessary in combatting inflammation.

5. Basil

Basil contains eugenol, a volatile oil capable of blocking the activity of an enzyme called cyclooxygenase (COX-2) (3). COX is part of the pathway that produces compounds called prostaglandins, which is perceived by nerve endings as pain in the human body. Thus, suppressing the activity of COX is particularly beneficial to those with rheumatoid arthritis or joint aches.

6. Spinach

Spinach contains flavonoids, which also can decrease the activity of the COX-2 enzyme. Furthermore, it contains vitamin E, which functions as an antioxidant. As a tip, dark leafy vegetables generally contain more vitamin E than vegetables with light-colored leaves. Spinach can be easily incorporated in the diet by baking it as part of a low-fat quiche or adding a half cup of spinach into a fruit smoothie.

7. Cinnamon

Used as a traditional medicine in ancient times, cinnamon has anti-inflammatory properties and contains antioxidants called polyphenols, which are useful in preventing oxidative damage. Cinnamon has other therapeutic effects – it has been used as part of a remedy to treat diabetes, Alzheimer’s, gastrointestinal disorders, and has some antibacterial and anti-fungal properties (4). Sprinkle cinnamon in a hot cup of tea for a kick of flavor or bake halves of pears with honey and cinnamon at 350°F for 20 minutes, or until soft.

8. Turmeric

Turmeric is an herb that originated from Southeast Asia and has been used in India both as a spice and as part of religious ceremonies for over 4000 years (5). Its therapeutic properties of being anti-inflammatory and antimicrobial have been discovered more recently, within the past 25 years, and have been used for rheumatoid arthritis, colon cancer, inflammatory bowel disease, and wound healing (5).

Exercising and Staying Healthy

Posted on by Martin

Physical activity provides long-term health benefits for everyone! By being active, you will burn calories that you store from eating throughout the day and—it can be as easy as walking the dog or as rigorous as running a marathon.   It’s never too late to jumpstart a healthy lifestyle.

Regular physical activity can produce long term health benefits. People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits.

Being physically active can help you:

  • Increase your chances of living longer
  • Feel better about yourself
  • Decrease your chances of becoming depressed
  • Relieve Stress
  • Increase your energy level
  • Sleep well at night
  • Move around more easily
  • Have stronger muscles and bones
  • Stay at or get to a healthy weight

When you are not physically active, you are at a greater risk or developing heart disease, type 2 diabetes, high blood pressure, high cholesterol, and stroke.

Being active increases the amount of calories burned. As people age their metabolism slows, so maintaining energy balance requires moving more and eating less.

There are different types of physical activities that can be done at all levels.  If you are not comfortable doing aerobics on land, you can always do aerobics in a pool.  Muscle strengthening can be done with varying weights.  There are weights beginning at 1 lb., so people of all ages can do these exercises.    Balance and stretching exercises help stability and flexibility, and can reduce risk of injuries.  Gentle stretching, dancing and yoga are a few ways of achieving this goal.

Remember, always check with your doctor before starting a new exercise program.