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Spending some time outdoors is great for mental and physical health, especially for seniors. It is a good idea to make going outdoors a part of your daily routine. Simply spending just half an hour outdoors each day can greatly improve your overall well-being and state of mind. Being outdoors brings a whole host of mental and physical health benefits to seniors. The following are just some of these benefits:

Being Outdoors Increases Your Vitamin D Levels

According to health surveys, a large proportion of Americans have low Vitamin D levels. This is especially so for the senior population. It is a problem that needs to be corrected because Vitamin D is important for fighting inflammation and improving the immune system, both of which are extremely important for seniors. Having an adequate amount of Vitamin D is also essential for bone health, and may also be helpful for a wide range of health problems such as heart attacks and certain kinds of cancer. In addition, higher levels of Vitamin D and natural light have been said to be effective for offsetting depression and boosting overall happiness. So how can this Vitamin D deficit be remedied? The solution is extremely simple. Just getting outdoors and spending about 15 minutes in the sun daily can help your body to get its recommended daily amount of Vitamin D.

Spending Time In Green Spaces Has Been Linked to an Improved Immunity System

Somewhat similar to improved health due to increased levels of Vitamin D, spending time in the outdoors has also been directly linked to an improved immunity system. According to a study at Tokyo’s Nippon Medical School, women who spent six hours in the woods over a time span of two days showed an increase in virus- and tumor- fighting white blood cells subsequently. This boost even lasted for a minimum of seven days. Hence, seniors should try to spend more time outdoors in order to reap these fantastic health benefits.

Being Outdoors is Great for Improving Your Mood

Research has shown that spending some time outdoors can help to reduce feelings of anxiety and depression. Specifically, a study by the University of Michigan has found that group nature walks are linked to enhanced mental health and positivity, and significantly lower levels of depression and stress. A study by Glasgow University also showed that people who walked, biked, or ran in nature had a lower risk of poor mental health than people who choose to work out indoors. This is especially helpful for seniors, who commonly suffer from anxiety and depression problems. As such, they should try to regularly spend time in green spaces such as parks, where they will feel more relaxed and hence improve their overall happiness.

Spending Time Outdoors Can Energize You

According to a 2010 study by the University of Rochester, spending time outdoors makes people ‘feel more alive’. It seems to bring seniors an increased sense of vitality and energy, which in turn is helpful or boosting resiliency to physical illnesses. Richard Ryan, a professor of psychology at the University of Rochester, has suggested that connecting with nature is an even better way to combat feeling depleted than reaching for a cup of coffee.

Being Outdoors Helps You Achieve a More Restful Sleep

When you spend more time outdoors, you tend to spend less time in artificial light. Numerous studies have shown that people who spend all day in artificial light tend to have trouble falling and staying asleep at night. On the other hand, if you spend a little time in natural sunlight each day, you will have a well-regulated internal body clock. This allows you to have a more restful sleep each night.

The outdoors can improve your attention levels

According to a study published in the Psychological Science academic journal, interactions with nature allows the brain to have a break from everyday over-stimulation. This in turn results in a restorative effect on one’s attention levels, bringing improved focus and mental health. So why not consider a trip to the countryside for a short getaway?

The outdoors helps you to recover from injury and illness more quickly

Some studies have suggested that nature helps a person to recover from injury and illness more quickly. For instance, a 2005 study by the University of Pittsburgh found that spinal surgery patients who had greater exposure to natural light tended to take fewer pain medications and experienced less stress than patients who did not. Another study found that patients in rooms with nature views went home sooner than patients in rooms that had more urban views. This benefit is especially helpful for seniors, who tend to take a longer time than most to recover from illnesses. Also, the longer a senior stays ill or injured, the more dangerous complications tend to develop. As such, it is ideal for seniors to make full use of this health benefit to ensure that they recover from any injury or illness in the fastest time possible. References https://www.brookdale.com/regional_posts/getting-san-marcos-seniors-can-benefits-great-outdoors/ https://www.brookdale.com/regional_posts/three-benefits-great-outdoors/ http://www.nursecore.com/2013/05/the-benefits-of-outdoor-activities-for-elderly-patients/ http://familyfirsthomecare.com/senior-care-services-new-jersey/the-benefits-of-the-outdoors-for-a-senior-citizen/ http://news.health.com/2014/09/29/health-benefits-of-nature/ http://easton.wickedlocal.com/article/20140708/NEWS/140707727

With Thanksgiving just around the corner, everyone is busy coming up with a menu for the big feast. Thanksgiving is famous for being all about overindulgence and eating, but it can be a stressful experience for those who need to be careful about what they eat, such as seniors and diabetics, or even just for individuals who are highly health conscious, since Thanksgiving meals tend to be rather high in unhealthy substances such as sodium, sugar and fat. Of course, it is not a good solution to completely skip the festivities just because you are afraid of weight gain or if you are worried about there not being anything that you are able to eat. Believe it or not, it is actually possible for you to enjoy the holiday and stay healthy at the same time. Here are some simple but effective tips for you to enjoy a healthy thanksgiving.

Making Healthier Food Choices

Watch your portions

If you can, try to limit yourself to just one plate. This helps to prevent over-stuffing yourself. Sample small portions of each dish, and avoid going back for seconds if you can. In the case that you are tempted to return for seconds, wait for about 20 minutes to half an hour first. This is because it takes a while to feel full, and after waiting for about 20 minutes you may find that you no longer want to go for seconds.

Don’t gobble down your food

Since it takes a while for you to feel full, try to eat slowly. If you gobble all your food down, you probably won’t feel satiated even after you have cleared your plate. This increases your likelihood of going back for seconds even though you have in fact already eaten a lot.

Have breakfast in the morning

Some may think that it is a good idea to skip breakfast in the morning in order to save up calories for the big feast. This is a common misconception. By skipping your morning meal, you will be ravenous by the time the Thanksgiving feast comes around, and you are likely to end up overeating. To avoid this, you should have a small breakfast so that you will have more control over your appetite. Including some protein and fiber in your breakfast will also help to take the edge of your appetite.

Stay properly hydrated

Ensure that you drink adequate water throughout the day. Not being properly hydrated will result in thirst, which is often mistaken as hunger pangs. This will cause you to overeat as well.

Make healthy substitutions

Thanksgiving dishes tend to be richer and more filling than your everyday fare, but here are some healthy substitutions and choices you can make in order to have a healthier Thanksgiving meal. These are especially ideal for seniors and diabetic, and for any individuals who need to watch their diet.

• Instead of eating the dark meat with skin, opt for the white meat without the skin. When you make this substitution, the same 6oz portion of turkey can have a difference of 190 calories and 17g of fat.
• Use fat-free chicken broth to baste the turkey, and in your gravy.
• Don’t add the marshmallows on your sweet potatoes. You can choose to add other spices such as cinnamon and nutmeg to keep things flavorful. This helps to reduce your caloric intake by about 100 calories.
• Skip the pecan pie for dessert. Instead, you can go for healthier dessert options such as a pumpkin pie. This cuts more than 100 calories from your Thanksgiving meal.
• Use fruit purees instead of oil in your baked goods.
• Try using plain yogurt or fat-free sour cream when making your creamy dips, mashed potatoes, or casseroles.
• Make your own cranberries, instead of going for the jellied cranberry sauce. This saves you more than 100 calories.

Healthy Thanksgiving activities

Aside from making healthier food choices, you can also choose to engage in some healthy Thanksgiving activities in order to neutralize the effects of the rich and calorie-dense meal.

Socialize during the meal

Instead of focusing on the food, engage in conversation with your friends and family. After all, you can’t talk and eat at the same time!

Volunteer to help clean up

Instead of spending your time finishing up the leftovers or going back for seconds or thirds, why not volunteer to help your host clean up? This not only helps to take your attention away from the food, but the physical act of cleaning up itself will also help you to burn some calories. Not to mention, your host will definitely appreciate the gesture.

Plan a post-meal walk

After enjoying your scrumptious meal, go for a post-meal walk together. A brisk walk will help you to burn some calories. It is also a great opportunity to get some fresh air and to bond with your friends and family.

Plan to work out the next morning

Most people will feel bloated the lethargic the day after Thanksgiving. Instead of lazing around the house, plan a work out. The knowledge that you have committed to burn off the extra calories the day after allows you to feel less guilty when indulging during your Thanksgiving meal. What’s more, knowing that you have an early-morning workout the next morning might keep you from reaching for that additional glass of wine! If you are worried that you will not have the discipline to keep to your morning workout, schedule a fitness date with a friend for that morning. You can then keep each other accountable, and you won’t be able to bail! References http://www.acefitness.org/acefit/fitness-programs-article/3303/ACEFit-workout-advice-and-exercise-tips/ http://www.health.com/health/gallery/0,,20545918,00.html http://www.webmd.com/diet/10-tips-for-a-thinner-thanksgiving http://greatist.com/health/fit-healthy-thanksgiving-tips http://www.eatingwell.com/healthy_cooking/healthy_cooking_101/shopping_cooking_guides/healthy_thanksgiving_guide http://www.huffingtonpost.com/news/healthy-thanksgiving-tips/

One of the most common myths about aging is that memory loss and impaired brain function is inherent in the process. While aging is inevitable, cognitive decline is not and there are many simple steps seniors and older individuals can take to keep their brains in tip-top shape for years to come. By adopting these simple exercises and habits, it’s easy to keep your brain sharp and alert at any age.

1) Journaling

Did you know that something as simple as journaling can help keep your brain sharp? Since writing involves carrying out a physical action to form letters and make meaning, the simple act of hand-writing something has been shown to sharpen mental function, activating and honing the parts of our brains that are responsible for memory and language formation. This is not true for typing on a keyboard, however, since the act of pressing a key doesn’t trigger the same brain activity.  In order to get all the brain benefits writing has to offer, try to make it a daily practice. You don’t have to spend hours writing, either – a simple 15 or 20 minutes of jotting down your thoughts every morning is more than enough to trigger enhanced mental function and keep your brain sharp.

2) Take short naps

In addition to being good for your body, a short nap is also fantastic for your brain. According to a study conducted by Rosalind Cartwright ad Dr. Alon Avidan, chairmen of the psychology department at Rush University and director of the sleep disorders program at UCLA, respectively, a power nap of 15-20 minutes each day can improve memory and overall cognitive ability. Be careful to keep your naps short, though, so that you don’t fall into a deep sleep and risk throwing off your circadian rhythms for the following night’s sleep.

3) Stay hydrated

The human brain is roughly 85% comprised of water and you can bet that if you get dehydrated, it’s going to affect your brain function first and foremost.  With that in mind, drinking plenty of water (at least 8-10 glasses a day, and more for seniors who take diuretics) is a great way to stay mentally sharp and keep the brain functioning well at every stage of life. Staying hydrated doesn’t just mean water, though. According to one study, drinking plenty of fruit and vegetable juice can protect against Alzheimer’s disease, so if you want to reduce the risk of cognitive decline it’s wise to supplement your water intake with plenty of high-quality juices.

4) Play music

Most people know that learning and practicing a musical instrument enhances overall brain function but few people know that learning to play an instrument is one of the best ways to create new neural pathways and to enhance the body’s dopamine levels, both of which lead to better moods, decreased depressive symptoms and enhanced mental function.

5) Shake up your routine

Switching up your daily routine is a little bit like alternating your physical workouts. When you change what you do at the gym everyday, your body has to work more efficiently and stay on its toes, which creates better physical function and produces better fitness results. The same thing goes for the brain – by switching up your daily routine, you keep your brain alert and functioning at a high level. You don’t need to turn your days on their heads to do this effectively, either. By simply making small changes to your routine a few times a week, like showering in the evening rather than the morning or checking your emails at a different time, you can produce new brain connections and feel more alert and focused throughout the day. While they may seem small, simple changes to your daily routine can be surprisingly effective at encouraging your brain to stay sharp and active.

6) Get enough sleep

Getting enough sleep is a lot like getting enough water – it’s absolutely imperative to your brain’s overall function. During deep sleep, the brain solidifies and stores memories, which means that getting enough sleep is absolutely imperative to fending off memory loss and normal cognitive decline. Poor or inadequate sleep leads to poor memory and learning and can contribute to new or worsening dementia-like symptoms. Additionally, not getting enough sleep can make you feel sluggish, sad, forgetful or confused, which makes it tough to execute your daily tasks effectively. To reap all the benefits of a great night’s sleep, shoot to get at least 7-9 hours per night.

7) Get enough aerobic exercise

Some scientists believe that regular aerobic exercise helps improve memory. This means that activities like jogging, brisk walking, or swimming are some of the best ways to keep your brain healthy and functioning well. To take advantage of everything exercise has to offer, aim to squeeze in at least 30 minutes of mild to moderate activity every other day. This will help keep your brain sharp, improve your thinking skills, and help keep your body limber and healthy.

8) Eat a varied diet

You are what you eat and it’s impossible for the body to function well without adequate nutrition. With this in mind, it’s important to eat a low glycemic diet that’s high in fiber and good fats and proteins. This creates a steady digestive process and provides the brain with a reliable, adequate stream of energy on which to function, thereby optimizing mental function and creating a sharper and more alert mindset all day.

9) Enjoy moderate caffeine intake

While the medical wisdom surrounding caffeine intake has always been tumultuous, more evidence is stating that mild caffeine intake may protect the brain from cognitive decline. According to current science, drinking between 2-4 cups of coffee or caffeinated tea each day can help protect you from cognitive decline while also providing an important boost of antioxidants that help protect your body from harmful free radicals.

10) De-stress

Stress is very damaging for the entire body – including the brain. Because stress floods the brain with harmful chemicals, it can actually interrupt the formation of new memories. With this in mind, it’s important to limit sources of stress wherever possible. Practicing a calming activity like yoga or tai chi can be a great way to do this, as can a daily walk or spending time with friends. While it may not seem like an obvious danger to your brain, stress can impair mental function more than many people think. While aging is inevitable, getting mentally dull doesn’t have to be. With these simple exercises, you can keep your brain sharp and ensure high-class mental function for many years to come.

As we age, it’s not uncommon for us to experience so-called “senior moments” – moments of temporary forgetfulness or absent-mindedness. In some cases, this is a normal side effect of aging and, in others, it’s a symptom of the beginnings of dementia. Many people, however, aren’t exactly sure how to tell the difference. In some cases, dementia can begin to crop up as early as the 40s or 50s and in some cases it appears much later in life. Often, people wonder if forgetting where they placed their car keys or if they already returned that important call is a symptom they should be concerned about. While some symptoms may be dangerous, some instances of forgetfulness are simply the result of busy lives and too little “me time.” So, how do you tell the difference between early signs of dementia and normal age-induced forgetfulness? Read on to learn more.

Signs it’s just Forgetfulness

If the following things apply to you or a loved one, it’s likely that the scatterbrained behavior is the result of normal aging:

1. You remember what you forgot later. If you forgot where you put your keys or were trying to remember the name of the street your daughter lives on but couldn’t, don’t worry. As long as you remember the information later (be it 5 minutes or two hours later) you’re probably fine. The ability to eventually recall information differentiates age-induced forgetfulness from dementia, which renders people unable to remember misplaced information at all.
2. You can be reminded of forgotten information. Have you ever lost your train of thought during a conversation only to be reminded of what you were saying by a friend? This is an example of “normal” or age-induced forgetfulness. All people get forgetful at some point, but when simple reminders from friends or family can help you pick up where you left off, it’s likely that you’re simply experiencing normal forgetfulness.
3. Tools help you remember. If you forget to take your medication unless you set a cell phone reminder or write yourself a note, the forgetfulness is likely nothing to worry about. People who use post-it notes or electronic reminders to trigger certain behaviors are likely experiencing “normal” forgetfulness. On the other hand, people who don’t remember what their reminders are there for may be displaying symptoms of dementia.
4. Forgetting things occasionally. Did you just meet someone new and you’re having a tough time remembering their name? After you’ve been reminded once or twice, the information should be easier for you to retrieve. If it’s not, the forgetfulness may be a symptom of dementia. When people repeatedly forget the same thing despite being reminded of it time and time again, it’s likely that they are suffering from the early stages of dementia.
5. Forgetfulness is associated with being busy. If you forgot to return a phone call or make your way to a meeting because you were having a busy day, it’s probably normal forgetfulness. When we’re excessively busy, we only have room for so much information in our minds and, naturally, some things get pushed out. If you’re usually on top of things but tend to get forgetful when you’ve got too many balls in the air, fear not. This is probably normal forgetfulness. This is especially true if you remember what you were supposed to be doing later.
6. Being able to execute self-care. If you had a crazy day and forgot five things but can still settle into a nice bath or feed yourself well at the end of the day, you’re probably experiencing normal forgetfulness. Very poor hygiene or missing meals, on the other hand, is a sign of dementia and a warning sign for Alzheimer’s.

Signs of Dementia

Forgetfulness that is related to dementia is very different from “normal” forgetfulness and can be characterized by the following symptoms:

1. Difficulty with simple tasks. If you or a loved one has a hard time remembering to pay bills, pick up spouses or children or carry out normal hygiene procedures like brushing teeth and bathing, it’s likely that this forgetfulness is a sign of dementia. This is also true for people who lose weight due to forgetting to eat or for people who gain weight because they eat many meals and forget about previous ones.
2. Inability to remember previous memory loss episodes. Forgetting the name of the street you live on and then remembering that you’ve forgotten is one thing. Forgetting previous incidents where memory loss has been a problem, however, is an entirely different situation. If you notice that a friend or loved one is having difficulty remembering times when memory loss has been a problem, it’s likely that this is a sign of dementia.
3. Difficulty in familiar settings. While it’s normal to get lost in new places, it’s not normal to get lost on your way home. If you notice that a friend or loved one is forgetting how to get home or to the store or cannot remember which room is the bedroom or which car belongs to him or her, these are signs of dementia.
4. Frequently forgetting words. While it’s normal to grapple for the right word, it’s not normal to forget words altogether. If you notice that a friend or loved one cannot remember simple words, slurs words or forgets important information like a loved one’s name or birthday, it’s time to seek help. This is also true if a loved one garbles information, repeats the same words or phrases multiple times in a conversation or tells the same story over and over.
5. Poor judgment. If forgetfulness has reached the level where the individual is making forgetful judgments that place health or safety at risk, like going out in the winter without a jacket or leaving the stove or gas on at home, there’s a high possibility that you’re dealing with dementia-like symptoms.
6. Difficulty making decisions. If a person you love is having a hard time making simple decisions like what to eat or where to go or if they become frustrated over simple issues, it’s likely that this is dementia-related forgetfulness. Additionally, if a person you love seems to have “Forgotten” how to act in social situations or acts out in dangerous or inappropriate ways, it’s likely that these are signs of dementia.

What to do When Signs of Dementia Appear

If you’ve noticed that a loved one seems to be displaying signs of dementia, it’s important to enlist the help of a doctor. When memory loss becomes frequent or severe, it can place a person at serious risk of injury or death. A doctor will assess the patient’s memory history and any present risk factors, such as family history of dementia and medications. Once a diagnosis has been made, the doctor will treat the person for memory loss symptoms and may be able to recommend some care measures that will help alleviate the symptoms of memory loss and make life safer and more enjoyable. Additionally, early diagnosis is important to get ahead of memory loss symptoms and ensure that proper care is received. Although memory loss is a frightening prospect, there are many ways to determine the difference between normal forgetfulness and dangerous Alzheimer’s symptoms. If you notice any of the dementia symptoms in yourself or a loved one, seek medical care immediately in order to produce a positive outcome.

There’s no doubt about it – we live in technological times. Fortunately, much of our modern technology is dedicated to making our lives better. From meal planning apps to activity trackers, today’s technology is great for staying healthy and active. If you’re interested in turning your smartphone into a pocked-sized health center, download the following apps:

1. Amwell App

Have a question you’d love to ask a doctor but can’t get in for an appointment? No problem – Amwell allows users to consult a medical provider any time he or she needs a medical consultation. Simply open the app, tap through a few choices, pick a specialty and a provider within that specialty and get an immediate video conference with a doctor. Although this service doesn’t replace the care of an in-person doctor, it can be a great way to address minor medical concerns from anywhere you may be right now. This app is available as a free download for both iPhone and Android users.

2. Sleep Cycle Alarm Clock App

You know how it feels – you wake up after 8 hours of sleep and you’re still drowsy. Waking up drowsy makes the entire day difficult and can impair everything from memory to overall cognitive function. If you’re waking up drowsy and you’re not sure why, it’s possible that you’re waking up during the wrong stage of your sleep cycle – most likely while you’re in a deep sleep. This makes you feel drowsy upon awakening and contributes to low-functioning days. To ensure that you wake up rested and refreshed, try the Sleep Cycle Alarm Clock app, which monitors movements during sleep and wakes you up during a period of light sleep when you’re likely to bound out of bed feeling refreshed. The app eliminates the risk of oversleeping by featuring a customizable window of 90 minutes. This means that users can input an “earliest possible” and “latest possible” wake time and the app will wake you up during the lightest sleep phase during the time window, so you’ll never have to worry about being late. Additionally, the app offers sleep graphs and charts, so users can track weekly and nightly sleep patterns and cycles. Available to download on iPhone for $4.99 and Android for $1.99.

3. Drugs.com App

The Drugs.com app is a great place for people who need dependable information about medications. All users need to do is click into the app and locate the medication they’re curious about. The app searches the extensive Drugs.com database and gives users the generic and brand name forms of the medication, the drug’s information, potential interaction dangers and much more. Users can also create a personalized drug list to check for possible interactions and to identify potential generic forms that may be less expensive. Additionally, this app allows users to look up unknown pills by inputting the pill’s shape, color or imprint. As the leading online drug database, the Drugs.com app is a great way for people to take charge of their medication. The app is available for free to iPhone and Android users.

4. Whole Foods Market App

If you’re like most people, it’s likely that you’ve found yourself eating junk food for dinner simply because you couldn’t figure out what to cook. With the Whole Foods Market app, this problem is a thing of the past. This app allows users to access more than 3,500 online recipes and search recipes according to special dietary needs, course, ingredients and type of cuisine. The app also allows users to compile a healthy shopping list directly from the recipes. Finally, users can use the app to find recipes that use the ingredients they already have lying around the kitchen. Ideal for users who want to eat healthy without breaking the budget, the Whole Foods Market app is a free download for both iPhone and Android users.

5. My Diet Coach App

Trying to lose weight? Don’t go it alone. The My Diet Coach app is exactly what it sounds like – a diet coach that fits into your pocket and offers motivation, reminders and goals right in your pocket. Use the app to track your meals, keep notes about which foods to eat and which to avoid, keep exercise and food logs, take photos of your progress and set fitness goals. To make this app even better, it gives users virtual prizes when pre-set goals are met. Losing weight is hard enough on its own and My Diet Coach offers just the right level of motivation and encouragement to keep you going strong. This app is available for free to both iPhone and Android users.

6. Moves App

Currently, the average American sits for at least eight hours a day. This sedentary lifestyle is rife with health problems, including poor mental health, increased risk of heart disease, diabetes and depression and an increased risk of suffering from physical disabilities. With all of that in mind, it’s obvious that moving more is an important part of maintaining optimal health at all life stages. Moves is an app that helps encourage users to move more on a daily basis. The app tracks all types of movement – including walking, running, biking or yoga – and displays the activity as a virtual storyline that allows users to track their progress. The app also tracks caloric intake and displays walking and jogging routes as paths on a map. Users can use the app to compare daily progress and to track how much they move each week. Ideal for people who want to set activity goals and be more active each day, Moves is a great app for getting healthy and staying that way. Moves is available for free to both iPhone and Android users.

7. Lumosity Mobile App

Lumosity is a popular web-based service that offers brain games that function on the idea of neuroplasticity – the concept that our brains can be improved throughout life by building new neural pathways that affect emotions, behavior, and memory. The Lumosity app is a pocket-sized training program that is designed to help users stay sharp and increase their cognitive abilities at all life stages. The app works by creating a series of fun, personalized games that exercise different aspects of the brain – such as memory, attention span, and multi-tasking. The app also allows users to track performance and set goals in order to gauge progress and improvement. The Lumosity App is available for free to both iPhone and Android users. While you could play Angry Birds or Candy Crush on your smartphone all day, that these apps are a better use of your screen time. Whether you’re looking to lose weight, sleep better, move more or give your brain a workout, these great health apps can help you meet your goals and be healthier every day.    

Picture this. Your loved one, an elderly person, has had a fall at home, at the mall, or anyplace else. Let’s not consider the severity of the fall for now, but what is the first thing you would think? What is the first thing you would do? Most people would simply assume that the senior is having some problems with mental health or eyesight, hence impairing their ability to coordinate balance and movement. Some may also assume that the senior simply had a moment of clumsiness and just offer tips to prevent falls at home. These are not impossible conclusions. They do make perfect sense, but it is important to know that there can be other underlying reasons for the fall. Simply jumping to conclusions and attributing the fall to mental health problems could result in the underlying health issue not being picked up on, and left to worsen over time.

The Massachusetts General Hospital Study

Dr. Farrin Manian is a clinician educator in the Massachusetts General Hospital’s division of general medicine in Boston. He is also the principal investigator of a Massachusetts General Hospital study regarding infections and falls in the elderly. The study involved 161 patients who were treated in the Massachusetts General Hospital emergency room for a fall. All 161 of these patients were later also diagnosed with an underlying infection. Of these, 44.1 percent had a urinary tract infection, 39.8 percent had a bloodstream infection, 23 percent had a respiratory infection and 5.6 percent had an infection of the heart valve. Initially, experts did not suspect an underlying infection in more than 40 percent of the patients. This may be due to the fact that many of these patients only had one or no common signs of an infection (common signs of an infection include a rapid heart rate, an abnormal white blood cell count, and fever). As such, it is apparent that it is highly likely for the underlying infection to be missed if family members or caregivers do not know what exactly to look out for when dealing with an elderly person who has had a fall. Other research has also suggested that between 20 percent and 45 percent of falls are caused by infection, although this is often not picked up on. This is because most relatives, health care workers and caregivers don’t associate falls with possible illness. Instead, most people would attribute it to clumsiness or other mental health issues.

How exactly does an infection cause falls?

Now you may be wondering how exactly an infection could lead to a fall. There may not seem like there is an obvious link between the two, but the explanation is simple really. According to researchers involved in the Massachusetts General Hospital study, infections can lower blood pressure. This will result in feelings of lightheadedness and dizziness, which then increase the person’s risk of falling. This effect is worsened in elderly persons because illnesses can also increase confusion in older people, especially in the cases of those who are also suffering from dementia. According to Dr. Farrin Manian, he was inspired to conduct the study because he had realized, over the years, that some of the more serious infections he had treated were in people who had come to the hospital because they had had a fall.

Prevalence of falls amongst elderly persons

According to the United States Centers for Disease Control and Prevention, about 2.5 million elderly persons end up in American emergency rooms each year as a result of falls. Of these 2.5 million, less than a third require hospitalization consequentially. The death rate of these falls has also increased between the years 2004 and 2013, from 41 deaths per year for every 100, 000 people to 57 deaths every year for the same number of people. With such a large number of cases of elderly falls every year, it is important to be informed that there could be a huge range of causes behind the falling – it might not just be a bout of clumsiness or failing eyesight.

Is there anything I can do to help my loved ones?

Of course, it is important to maintain regular health checkups to ensure that no infections or other health problems go unnoticed. This can also prevent any falling due to undetected bouts of infection, which is important because serious injuries such as fractures may result when elderly persons take a fall. However, if your loved one has already had a fall, it is essential that you don’t jump straight to conclusions and assume that the fall was due to clumsiness, eyesight problems, mental health problems, or other reasons. It is important that you consider all possibilities, and get a full health checkup conducted if possible, so as to detect any underlying health problems. It would also be useful to ask the senior how he or she felt before the accident. If he or she reports feeling lightheaded or dizzy before the fall, it is possible that there is an infection, which should be checked out right away before things get worse.   http://www.biospace.com/news_story.aspx?StoryID=394614&full=1 http://www.webmd.com/news/20151009/infections-not-clumsiness-cause-many-falls https://www.rt.com/usa/318158-infection-falls-emergency-elderly/ http://www.pressreader.com/usa/the-washington-post-sunday/20151011/281608124265604/TextView http://www.sciencedaily.com/releases/2015/10/151009155255.htm    

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

Make a grocery list

It is very helpful to make a shopping list before heading to the grocery store. This way, you know exactly what you need to buy, and you won’t have to walk down every single aisle. This ensures that you do not buy more than you need, and you will also be less tempted to purchase any additional unhealthy snacks. Of course, you should then make sure that you follow your list, as much as possible. It also helps if you do not shop hungry, because that only increases your tendency to purchase additional unnecessary items.

Look for high-fiber foods

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

Shop the perimeter of the store

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

Look for short ingredient lists

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

Be as colorful as possible

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

Take note of serving sizes

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

Avoid watery foods

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

Avoid meats that are high in fat

Yes, it is always good to have some meat in your diet. This is because meat is a great source of protein, which is important for muscle maintenance and growth. However, not all meats are equal. Some meats are high in saturated fat, and you should try to avoid those kinds of meats. For example, Michigan State University suggested eating goat meat as a lower-fat alternative. This is because goat meat typically contains only half as much fat as beef, and about 40% less saturated fat than chicken. Of course, we are not saying that you cannot eat beef or chicken. You can still do so, but it may be a good idea to choose certain cuts of meat over others. For instance, chicken breast contains less saturated fat than the thigh does.     http://www.sunriseseniorliving.com/blog/september-2015/4-tips-for-making-your-next-grocery-shopping-trip-healthier.aspx https://www.studyinsured.com/health-tips/students/your-body/making-healthy-choices-at-the-grocery-store/ http://www.bestfoodfacts.org/food-for-thought/rd-guide-to-grocery-shopping http://www.webmd.com/food-recipes/10-tips-for-healthy-grocery-shopping http://www.rd.com/health/healthy-eating/10-secrets-for-healthier-grocery-shopping/ http://blog.ifit.com/7-tips-to-make-grocery-shopping-healthier/ http://www.betyou10lbs.ca/articles-and-recipes/tips-for-healthier-grocery-shopping/  

As people age, it’s not uncommon for doctors to prescribe a complex series of medications to manage existing health conditions and prevent new ones from arising. While these medications may be helpful, the task of remembering which medications to take every day can be overwhelming for seniors. In addition to making medication schedules difficult to remember, polypharmacy (taking multiple medications to manage various health conditions) presents a unique set of drug interaction dangers that can pose health threats to seniors and aging adults.  When multiple medications are prescribed at separate times and for separate conditions, the risk of adverse drug interactions increases. According to the American Geriatrics Society, each year more than 30% of seniors in the United States have an negative reaction to their prescription medication. Most commonly, these reactions are caused by missing doses of medication or accidentally doubling up on doses of medication. In order to prevent these problems from occurring and to limit the chance of adverse interactions between prescription medications, it’s imperative that seniors develop and maintain a good medication management plan that will allow them to effectively manage each of their different prescription medications. Here are some ideas to help you develop a plan that works for you.

Tips for Remembering to Take Your Medication

• Use a pill box.

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

• Incorporate your medications into your routine.

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

• Give yourself reminders.

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

• Use an alarm.

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

• Use a medical alert device.

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

• Enlist home care.

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

Tips for Protecting Yourself from Dangerous Drug Interactions

• Keep a detailed list.

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

• Communicate with your doctor.

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

• Ask to minimize medications.

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

• Pick one pharmacy and stick to it.

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

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

As you age, it’s likely that you’ll begin taking prescription medications to treat symptoms and remain healthy and active. While prescription medications are often helpful and needed, they can create a frustrating daily routine that is difficult to keep track of. If you take several medications each day, developing and utilizing a good medication management plan is an imperative step in ensuring that you stay healthy for years to come. Because medications can interact badly with one another, creating a medication management plan does more than just helps you stay organized: it also helps you stay safe. By knowing which medications you’re taking, you can take charge of your own health care and help ensure that you remain at low risk for adverse drug interactions. When prescription medications are taken correctly, they can help seniors and aging adults lead vibrant lives in their golden years and when you develop a medication management plan that works for you, it can take a huge burden out of your life and free you up to worry about more important things – like spending time with friends and family.

What is allergy season?

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

Who is at risk during the allergy season?

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

How to help seniors get through the allergy season safely?

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

1) Avoid allergens and molds as much as possible

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

2) Avoid grassy areas

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

3) Keep your windows closed

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

4) Keep your car windows up while driving

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

5) Use the air conditioner and dehumidifier

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

6) Be aware of the local pollen count

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

7) Wear a respiratory mask

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

8) Use the clothes dryer

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

9) Take a shower after being outdoors

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

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

While it is good to take note of all the available preventative measures, it is also important to be aware of which symptoms to look out for, and to know what to do when symptoms start to show. Even if your loved one has never been known to suffer season allergies in the past, it is still important to be on the lookout for traditional signs of allergies such as sneezing, coughing, itchy eyes, and a runny nose. If you spot any of these symptoms, alert their physician immediately. Rapid and aggressive treatment is the best way to cure seasonal allergies in a senior. It is also good to be aware of treatment options – like we have mentioned earlier, the regularly-used anti-histamines may not be an appropriate form of treatment for seniors. It is important that you know which treatment options are more appropriate.   References https://www.agingcare.com/Articles/help-elders-survive-allergy-season-150138.htm http://www.homecareassistancenaples.com/surving-allergy-season-for-seniors/ http://stcharlescommunity.org/seasonal-allergies-the-elderly/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074236/ http://seniorhealth.about.com/od/respiratorydisease/a/seasonal_allerg.htm http://blog.ecaring.com/breathing-easy-how-caregivers-can-help-seniors-survive-allergy-season/