Smart Senior

Stylish Headwear for seniors

 

Prevention magazine (June 2008) under its Healthy Travel Gadgets section mentioned headwear that keeps you cool and burn free.  This piqued my interest and I decided to read further about a rather amazing product called Buff Headwear.

 

 It isn’t marketed as a head cover for people undergoing chemotherapy but it is described as being stylish and comfortable so it sounds like it would be a good option.  It also sounds perfect for women who are between hair appointments, or for those with thinning hair who prefer to keep their hair covered.  Most of the reviews were from athletes who found the headwear perfect for protection from the sun or other elements, but it is stylish enough to be used by any one looking for a bright and colorful head cover.

 

The Buff measures 20’ by 9’ and is seamless and stitchless and folds up into a tiny packet no bigger than an energy bar.  It is a high performance, moisture-wicking, breathable microfiber that is cool and comfortable.  There are at least 13 different ways to wear a Buff.  It can be a beanie, a headband, a scarf, a helmet liner, a wristband, a ponytail holder, a bandana, a sun or dust screen, and more.

 

The High UV Protection version offers a 95% UV protection.  You can dip it in cold water to keep yourself from overheating or use it as a sweatband during an exercise class.  The resilient fabric dries in less than an hour and comes in a multitude of colors. I’ve been told that clever folks have even used it as a halter top or in dire circumstances a sling or tourniquet.

 

A second head covering that caught my eye (Prevention, June 2008) was the Coolibar packable wide brim hat.  It offers SPF protection of 6 to 10, but the feature that I liked is that it springs back into shape after having been crammed in a tote bag.

Seniors: New Generation of Picky Eaters

 

I kid you not.  The very same people who were on our backs about eating our vegetables and cleaning our plates when we were kids are turning out to be a generation of picky eaters.  What happened? 

 

 I work at an assisted living facility and we tease the residents gently because they hide their peas under lettuce leaves and carefully siphon all of the broth out of a bowl of vegetable soup.  We all know that poor nutrition can lead to health problems caused by weak bones, weight loss and illness but they are no longer interested.  Are dietary supplements the only answer?

 

An article in Prevention; November 2008 (Sarah Protzman) stresses how important it is for family members to check on the diet and eating habits of their parents.  Only a loved one can truly make them understand the importance of good nutrition.

 

Right now you are probably wishing that you were a little less interested in food, but down deep you know the importance of vitamins, minerals and calcium to your general well being.  Even now, it is important that you think a little less about dieting and a little more about eating healthy foods. 

 

Why is it that our parents are no longer interested in eating?  Contributing factors might include:

• Decreased ability to smell and taste
• Loneliness
• Lack of exercise

 

Take them for a walk or encourage exercise before meals.  Light physical activity increases metabolism and hopefully increases a person’s appetite.  Shop for nutritious food items and stock their freezer with healthy and tasty meals frozen in individual serving sizes.  You can also order healthy frozen dinners online and have them delivered.  Meal preparation is a drag and becomes a chore as you get older so a little help to make things easier will be much appreciated.  The simple task of providing easy to prepare meals might make the difference between sickness and health, plus it shows that you care.  Wouldn’t you rather have a beefed up smoothie than a glass of one of those sweet supplements? Dentures and dental issues can also influence what your parents want to eat.  Regular dental visits and oral hygiene are still essential.  Softer foods are an option until a treatment plan is worked out and these items can be excellent sources of calcium and nutrients. 

 

Communal meals at the local senior center, invitations to eat out or at your home, or even having meals on wheels delivered can provide daily contact with people and alleviate the loneliness.   Socialization and food are both essential for your well being. 

Meditation for Seniors

 

Meditation!  You are probably thinking that you are too old to learn new tricks and meditation is too hard or you don’t believe in messing with your mind.  Well, wrong…it is your mind and you can mess with it if you want to.  Meditation has its roots in Buddhism but it is not a religious practice.  It is a discipline that anyone, regardless of religious belief, can utilize.

 

It is said that medication can help improve concentration, decrease muscle tension, promote relaxation, alleviate depression and even ease arthritis pain.

Well, that sounds like a senior thing to me, so why not give it a try.  We are so used to multitasking that ‘turning off our mind’ is not an easy thing to do.  It will take time and it will take practice. Neither age nor health status is a deterrent when it comes to learning how to meditate.

 

Your goal is to meditate for an hour a day but it is okay to start small and take five-ten minute meditation breaks throughout the day.

 

·        Focus on one thing:  Counting your breaths or repeating a word will help keep your mind from wondering.  Select a word that makes you feel calm and relaxed and repeat it with every exhalation.

·        Forget the clock:  Sit quietly, focus on your breathing and repeat that calming thought for as long as you are comfortable.

·        Don’t be discouraged if everyday distractions creep into your mind.  It is okay to say ‘oops,’ and redirect your focus.

·        Be consistent:  You need to keep doing it to get results.  Your goal should be a daily session.  If you can’t sit still for any period of time without feeling guilty it is okay to meditate wherever you are.

·        Focus:  One simple guideline—focus your attention on something specific like a candle light or a simple mantra. The idea is to get over stressing about you “to-do” list.  It doesn’t matter how many times you have to redirect yourself, the idea is to learn how to steer your thoughts away from busyness and learn how to quiet your mind.

 

The idea is intriguing but you just can’t stop thinking thoughts like “why am I doing this,” or “I have so much to do,” or “I hurt so much.”   Do not despair.  You may find that it is easier if you join a class and have an instructor guide you through the learning process.  If it is something that you would rather do alone you will enjoy using a guided meditation audio.  My favorite is Guided Meditation by Kelly Howell.  You are so busy concentrating on the soothing words and visualizing a walk through a meadow that you don’t even realize that you are not stressing about your pain or your busy schedule.  Believe me, you will feel amazing when you finish your session.

 

Seniors Caring for Seniors

 

Most of us don’t really consider ourselves to be seniors until our kids become seniors.  Whoa, how can my daughter be 50 when I don’t feel any older than that myself, it is a rather rude awakening.  Think of it the other way around.  How do they feel when they look at us at 70 or 80, when they still feel “middle aged?”   Many “older” seniors are reluctant to ask for help, even when down deep, they know it is time.

 Sit down with your children, before the time comes, and let them know that you will not be averse to turning over the reigns if it becomes necessary.  There is nothing wrong with accepting help from a caregiver and the fact that you can admit this shows that you are still in control of your life.  Many people have caregivers throughout their entire lives in the form of parents, nanny’s, housekeepers and spouses so this isn’t a new thing.

 

At what point should you admit that a little help might be welcome? 

 

• Is a major health problem keeping you from going out and enjoying activities that you enjoy?
• Are you having financial problems and are bills going unpaid?
• Are household repairs and lawn maintenance getting to be too much?
• Are you living alone?
• Is it getting too hard to dress up?  Is shaving or going out to get your hair done just too much work?
• Is the refrigerator poorly stocked and shopping too much of an effort?
• Are you cooking of making do with instant oatmeal and instant soup mixes?
• Have you had a driving accident or are you too intimidated to drive?
• Are you feeling tired or depressed all of the time?

 

You may not notice these things yourself but others will and it is your job to be open to getting help whether from your medical team or a caregiver. These behaviors are not normal so the first step is an appointment for a complete physical.  If you want to stay healthy and you want to continue living in your own home it is important to rejoin the human race.  Work with your loved ones and they will be happy to work with you. There is a huge support system for aging in place because old age is not a disease; it is something that happens to everyone. 

Pain-Free Shopping for Seniors Living Alone

 

Shopping is a painful situation both literally and figuratively.  I don’t what hurts more, paying $1.19 for a single potato or the joint discomfort that is aggravated by carrying a heavy bag of groceries to the car. The current economic situation makes all shopping a painful proposition and grocery shopping is no exception.  If we want to eat we have to shop, but there are times when every day activities become a chore.

 

An occupational therapist can be your best friend if you need to learn how to perform everyday chores in ways that will place less stress on your joints.  Cleaver gadgets as well as making a few adjustments in your routine can make a difference.

 

The reason that doctors and therapists are always talking about exercise is that you need to strengthen major joints and muscles (such as elbows and shoulders) so that they can take some of the stress off from  the smaller weaker joints (like fingers).

 

What does this have to do with grocery shopping?   Grocery shopping is a necessary evil, no matter how you look at it.  The high cost of everything from produce to bakery items has made shopping a chore and frankly, it just isn’t as much fun as it used to be. We might as well make it as easy as possible by following tips from the experts.

 

My own suggestion is to go early in the day before the crowds are out and about, because there is nothing more daunting than crowded aisles and long check-out lines.  Of course you can create your own crowd by taking a friend or family member with you to retrieve hard to reach items for you.  If that isn’t possible don’t be afraid to ask the store personnel for help finding or reaching for items for you.  For the most part they are very helpful and will often take you right to the item that you are looking for. 

 

If you have any type of condition (and joints stiffen very readily when exposed to cold temperatures) take a pair of gloves along to make navigating the freezer and refrigerator sections without getting too chilly (ever try writing out a check after digging around for just the right flavor of sugar-free, fat- free ice cream?).

 

Dress comfortably, especially when it comes to your shoes.  Wear a good cushioned walking shoe with slip-proof bottoms.

 

What about reaching for something on the top shelves?   A handy little gadget called a “reacher” can be purchased from a medical supply store and you will wonder what you ever did without it.  It is perfect for when another human is not available and because you are trying to save steps you don’t want to start searching for someone to help you.

 

Stick to your list.  This isn’t hard too do anymore as impulse shopping is getting to be a thing of the past.  If you regularly shop at the same store you have a pretty good idea of where everything is (don’t you hate it when they change things around?) and hopefully you won’t have to backtrack more than once because you forgot the air freshener or the batteries that are on sale.

 

Grocery carts are pretty sturdy and you can use them to steady yourself as you walk along.  If it isn’t a particularly busy time of the day (another reason to shop early or late) try one of the motorized carts that many stores have available.  Be careful not to run over anyone though.

 

When you get back home, put perishables away first and take a break before tackling the rest of the unloading chores.  If, despite all of your efforts you find trips to the store too exhausting, consider asking for help.  Many grocery stores offer grocery delivery services and it might be well worth the few extra dollars to let someone else do the shopping for you.  Smile and try to enjoy yourself.  The needs for social interaction as well as the need for good nutrition are both driving factors that should keep you in the main stream.

Dressing Made Easy

 

Getting dressed in the mornings can take forever and leave you feeling worn out before your day even begins.   However, getting up and dressed sets the tone for the whole day and being able to do it by yourself gives you a sense of independence and achievement.  You are not alone.  Many seniors have mobility and health issues that make dressing and undressing a major chore.

 

Be an active participant when it comes to clothes shopping.  Select clothing items that are stylish, but make sure that you can get into and out of them easily.  Having clothes in your wardrobe that are both functional and stylish will make you feel good about yourself.  Looking good is an important part of feeling good.

 

 Wrap around jumpers with Velcro closures or reversible front-to-back caftans are two ideas to think about.   Functionality is important.  Keep an eye out for items with large buttons, Velcro or grommet snaps instead of smaller buttons, and toggles instead of zippers.  Tops that fasten at the shoulders or shirts with false buttons down the front and Velcro underneath are good choices. 

 

Another way to make dressing easier is to modify garments that you already have, or if you buying something new think about how you could modify it.  If you truly love something there is no reason why you shouldn’t have it if a few minor alterations can make it manageable.  How about replacing short zippers with long ones, to make openings larger?  Use Velcro or zippers to create openings in the side seam or in-seam of a pair of trousers to make it easier to put on and take off.  Open up the back seam of a skirt and sew in Velcro to keep the skirt seam together.  Slacks with elastic waistbands are easier to pull on and off and you eliminate dealing with zippers.

 

Conserve energy by sitting on a chair or bed when dressing. Lay out your clothing the night before in the order that you will be putting them on.   If one arm or leg is more stiff or painful than the other it is easier to put that piece of clothing on first.  It is not unusual that you will feel more limber and capable at the end of the day than in the mornings. Learn how to use adaptive dressing devices that will help you put on and take off garments more easily.

 

People are living longer and there is a need for clothing for people who are frail or have special needs.  Whole industries are springing up to address issues like these.  Everyone wants to look good whether sitting in a wheelchair, trying to camouflage a leg brace, or are just trying to get dressed without it being an ordeal.

Dehydration in the Senior Population

 

Older people are more susceptible to dehydration than younger people are because they lack that same thirst sensation.   I see this every day as a care giver.  My residents will take a whole handful of pills with an ounce of water and refuse to drink more. Water is served with every meal but the pitchers are just a full at the end of the meal as they were at the beginning.  They just don’t feel thirsty and are reluctant to believe that something as simple as drinking water is important for their general well being.

 

There are many conflicting studies but a good rule of thumb is that you should drink enough water so that you rarely feel thirsty.  You should be drinking enough water that you are producing 1-2 liters of colorless or slightly yellow urine.  Concentrated urine is a sure sign that your water intake is inadequate.

 

Brain function, immunity and elimination all rely on water.  How do you know if you are dehydrated?  Early signs and symptoms of dehydration include fatigue, mild nausea, headache and dizziness.  More profound symptoms might include weakness, increased heart rate and serious confusion.

 

A good 80% of your fluid intake should be from drinking beverages and the rest will come from the food that you eat.  The most important strategy against dehydration is making sure that you consume sufficient fluids (at least 1.7 Liters per 24 hours).  Keep healthy drinks and water accessible so that you can drink small amount throughout the day.  If water turns you off, add lemon, lime, orange or other flavorings to make it more palatable.

 

If you are unsure if you are drinking enough you might try filling a 2 liter bottle each morning and carry it with you throughout the day.  You’ve heard that plastic bottles are not good for you?  Most single serving plastic bottles are safe and do not contain enough chemicals to be harmful, but it is advised that you should not heat or let these bottles get heated.  Better yet, drink tap water and if you use a water bottle put your water in a stainless steel or aluminum sports bottle.  Your grandkids will think you are very cool if you carry your water bottle with you.

 

 

Scooters and the Senior Set

 

What do you think about seniors riding scooters?  I am not talking about the motorized wheelchairs or the little scooters seen on television for mobility-impaired individuals, but honest to goodness scooters for transportation.

 

Driving gives people a sense of freedom unequaled by anything else and it is a heart-wrenching decision when it comes time to give it up.  It isn’t that you need to drive long distances or fight freeway traffic any more, but just being able to make small trips to church, the senior center or even the grocery store is empowering.

 

The scooter presents an inexpensive way to get from point A to point B and this explains why scooter sales are on the increase.  Scooters today are easy to operate (even for baby-boomers) and are an eco-friendly form of transportation.

 

Mark Solheim (Kiplinger’s Personal Finance, February 2009) wrote that scooters are technically motorcycles, but easier to operate.  Scooters are senior friendly for those with joint problems.  The step through design makes it easy to climb on and it also works well for women wearing skirts.  Scooters are easy to operate with its equivalency of automatic transmission, as well as being fun, affordable, economical and environmentally friendly.

 

If you have been to

Europe

you will have noticed that scooters are everywhere and quite accepted over there.  Why not here?   Feeling timid?  I would be too if I was contemplating freeway traffic, but I don’t like to do that even in a car.  I don’t like the pressure and tend to stick to back roads and keep within the speed limit anyway, so I think I might be quite comfortable with a scooter.

 

You need a motorcycle endorsement on your driver’s license, need to beef up your insurance policy, and a class to learn how to drive safely and learn the rules of the road is highly recommended.

Functional Fitness for seniors

 

When does exercise stop being fun?  When it becomes a necessity?  As you get older doing curls with hand weights to build bicep muscles may not be enough.  You need more than strong biceps for everyday lifting.  People familiar with strength-training are now learning about a new approach to exercise called functional fitness.  Functional fitness programs train the body to do real-life activities in real-life positions.  It is more a matter of teaching muscles to work together and the focus is on the movements, not just the muscles.  An example might be for a new mom to do bend and lift exercises for lifting her baby or a senior doing squats to make getting in and out of a chair easier.  It is a back to basics approach where you learn how to control your own body weight before thinking about adding fancy equipment.

 

You all have muscles but may have forgotten how to use them.   Forget about thumping music, “no pain no gain”, or” going for the burn” philosophies.  Functional fitness is more important.  It is a blend of yoga, Pilates and physical therapy as it focuses on everyday tasks such as balancing, getting out of a chair and picking up dropped objects.

 

Oversized rubber bands and springy metal rings are the equipments of choice.  Strong thighs are the key.  If you can use your thighs rather than your back or knees you can do marvelous things.    It may not be a much fun as those fancy hip hop programs but functional exercise is going to teach you how take care of yourselves and remain active.

Tub Magic for Seniors

 

Soaking in warm water is one of the oldest forms of medicine.  We don’t need research to tell us that it works wonders for all sorts of joint and muscle pain.  It just plain feels good.

 

Water is wonderful.  Submersion aids joints in three ways (according to an article called “Tub Turnaround” in Arthritis Today (January/February 2009).  Water reduces the force of gravity compressing the joint, offers support on all sides, decreases inflammation and increases circulation.  I love this magazine and read the articles regularly.  The tips for living with and managing joint discomfort are wonderful.   Whether you have an actual diagnosis of arthritis or not, you are most likely experiencing a host of other joint and muscle related pains that are just a part of growing older.

 

A warm soak in your bathtub is nice, but a therapy pool is even nicer if you anticipate a long term need for water therapy.  This of course will depend on whether your pain is a temporary inconvenience or something that you will be living with for the rest of your life.

 

An actual therapy pool is a warm water pool that is kept at 92-96 degrees.  If the water is too hot it creates stress on your heart and this is not what you are looking for.  Ideally a therapy pool is deep enough so that if you are standing in chest deep water you will feel buoyant, which lessens the impact on the joints.  There are no specific size requirements and the tubs may actually be quite small, since most therapy exercises are done in a vertical position.  So, don’t just sit there.  A warm bath is more than a place to relax.  Think of it as therapy as the warm water actually stimulates blood to flow to those stiff muscles and joints.  A warm tub is a good place to start doing gentle stretching exercises.