Smart Senior

Nutrition for the Ages: Are You Eating Your Vegetables?

 

 

Nutrition plays a major role in your life no matter what age you are, but dietary needs grow even more important with age.  Every day we read in the papers about the problems with obesity in America, but senior citizens often present with the opposite problem which means under eating with dire consequences.

 

Our parents were concerned with our dietary intake when we were kids, but seniors don’t seem to hone in on the idea that good nutrition is important at every stage in life.  As people age they draw fewer nutrients from foods.  Poor intake combined with making poor choices and not getting enough exercise make it difficult to stay healthy.  Where I work, we are more apt to be plying folks with dietary supplements than we are with monitoring for excesses.

 

 Shedding pounds when you are not trying to lose weight is not a good sign, particularly if you are already thin.  Women don’t like to be weighed but at a Care Facility you will be weighed once a month whether you like it or not.  Tracking weight is a good health screening tool.  Be concerned by weight gain (fluid retention) or weight loss (failure to thrive).

 

Seniors can stay healthy if they understand, or are willing to understand, the basics.  Treat food like a medication if necessary and pick foods higher in nutrition and lower in empty calories (fats and sugars). Eat a variety of nutritious foods.  Protein, fruits, vegetables and whole grains are just as basic for a senior as they were when you were a growing teen.

 

What are some ways to regain or maintain your weight?

• Exercise; a sedentary lifestyle is a big culprit so vow to be more active.  Exercise stimulates the appetite and builds muscle.
• Add seasonings to your food.  The sense of smell and taste may diminish as you age.  Salt and sugar an issue?  Learn to use spices and herbs to add flavor to your favorite dishes.
• Boost calories nutritiously by doctoring your regular food with high calorie toppings as well as eating between meal snacks and nutrition drinks. Avoid empty calories from foods like chips and cookies.
• Limit alcohol consumption to one drink a day as excessive drinking decreases the appetite.  
• Take care of your teeth or dentures.  Poorly fitting dentures can make chewing difficult and is often a major culprit.
• Eat with others as loneliness can impact appetite.  Dine with family or friends when you can, or take your main meals of the day at your local senior center.
• Have family members help you prepare favorite dishes, utilize meals on wheels, shop on line or do whatever it takes to make sure you have nutritious food in your house.

Many causes of under eating are preventable or fixable.  See your doctor to be screened for medical conditions, side effects from medications or even a swallow evaluation if necessary. Taking care of your body is the key to maintaining your independence, so take nutrition very seriously. 

 

 

 

Retirement: Not Just Filling Time

 

Have you had time over the last few decades to figure out what it is that makes you happy?  From the minute you were born your life has been task orientated and you lived to meet each challenge. You knew what was expected of you each step of the way, until now.  During your working years you thrived on being a part of a “big picture”, but what does that “big picture” hold for you now? 

 

You may or may not have a wildly gratifying job/career.  Many people spend their working years just going through the motions because of financial obligations, family obligations, or just because of a sense of inertia.  If you feel that your whole life has been spent just filling time you can either look forward to more of the same, or you can breathe a sigh of relieve and decide that now is “your time.”

 

What you decide to do with your time now will depend on you.  If most of your needs were met at the work place you might want to hold on to a part time position, but if you want to do something entirely different that is okay too.  It is not unusual to hear people complain that their jobs never gave them enough time to develop any other interests.

 

You can build on past experiences or you can delve into the hopes and dreams of things that you have always wanted to do but didn’t have the time.  Eric Sundstrom, PhD, in his book “My Next Phase,” writes about recognizing your own personality type and using that as a springboard for developing a satisfactory retirement plan.  Psychologists and other therapists are good resources to tap into when it comes to figuring out a life plan.  They have spent a lifetime listening to sagas of human misery and are more than happy to help people put a positive spin on the rest of their lives.

 

What is retirement going to mean to you?  Some people rise to new heights while others settle into their rocking chairs for good.  Some people embrace this last third of their lives while others withdraw and derive little pleasure from it.   You are on your own now and it is up to you to figure out how you want to use this gift of time.

 

The experts suggest sitting down and making a long list.  Write down a lifetime of unfulfilled interests, hopes, and dreams.   Don’t over think this, but remember how many times you have said “someday” or “when I have time…..”  It doesn’t matter what you write down…let yourself dream.  Whether it means having a red sports car, going back to school, working in a bookstore, joining the Peace Corp, learning how to play the piano or even running for a political office, now is your time and anything is possible.  Fill your list with every idea that has ever entered your mind; even include fanciful things that you won’t actually do.  My list includes writing (which I am doing now although dreams of a “great American novel” are always out there…well maybe a cozy mystery), but my other loves are reading and painting so my decisions may center on those instead. The gift of time is quite intoxicating, but don’t take too long to get started.  Time does have a way of getting away from you.  So, have you started your list yet? 

Are You Up To Meeting The Challenges of Old Age?

 

 

 Life is not always a piece of cake and even in the best of times we were faced with a series of challenges.  Youth and indomitable spirit helped us face personal challenges as we moved through our younger years, but the challenges associated with old age are a little more daunting.

 

Major roadblocks of aging might very well include decreased stamina, decreased mobility and a loss of independence.  Add major body changes associated with aging such as chronic diseases, decreased memory, loss of hearing, and decreased visual acuity, and the whole picture becomes downright depressing.  However, aging successfully means living a long and healthy life. How you act and how you think can determine how well you age.  You will find that you that you can draw on your strengths to compensate for your disabilities, and overcome most challenges.  You can remain as active as you chose to be.  Normal aging does not necessarily result in a slower or less efficient physical or mental capacity.

 

So how do you face these challenges?  Dr. Frederick T. Fraunfelder, in his book “Retirement Rx,” suggests that you try to face each challenge with a certain degree of alertness and resilience.  If you have made it this far you have already established that you are a tough and you are smart. Reaching retirement age and beyond should not make that any different. Acknowledge that your life will change, but have a realistic attitude and vow that you can handle it.  Embrace and thrive, which means that after some initial denial you should just jolly well learn how to cope and move on. The ability to accept change is on on-going life long process.

 

 Life is good. No matter what has happened along the way it has been a profound pleasure just being here.  Socialization is important but it is also important to appreciate alone time and learn how to enjoy your own company.  Do not rely on others to make you happy.  Happiness is within you.  Vow to be independent because when you rely too heavily on others, you lose control.  

 

If you haven’t cultivated insight by now, it isn’t too late.   Try to view life from other people’s point of view.  It isn’t all about you, so let’s not hear any of this “why me,” stuff. Feeling sorry for your-self is a waste of precious time.  There are still places to go and things to do that can give you’re a sense of accomplishment and purpose.

 

There is a fine line between being independent and being stubborn.  Refusing to accept help is often the “straw that breaks the camels back” and is what ultimately leads to downfall.  This isn’t the same as just letting family members help you out from time to time.  I am referring to taking advantages of professionals who can help you face various challenges whether it is an occupational therapist or a geriatric case manager.  Be realistic. If you refuse to recognize problems you won’t be able to work through them.  There are people who can help you meet your goals but you should be the one directing the process. You are never too old to make changes. Simplify your life and spend time doing things that you enjoy.  You have reached the point now where you can stop trying to be all things to all people.  Focus your energies on yourself and what makes you happy.  My guess is that remaining independent will be high on your list.

Retirement: Where Are You Going to Live?

 

It is no secret that people are living longer and healthier lives than ever before.  These statistics show us that the words “retirement planning” have taken on a whole new meaning.  Deciding where you want to live is one of the issues facing people who are nearing retirement age.  I don’t think people of our generation are as attached to places as our parents were, but making decisions about where we want to live is still a major consideration.

 

As you get older you realize that time is getting away from us and putting decisions off is no longer an option. This means, to me anyway, that housework and home maintenance are too much work.  So when do you reach the point when you say enough is enough? Loss of independence can happen overnight.  A car accident, a stroke, a fall, or even a new diagnosis and your life will never be the same.  How much thought you have given to your living arrangements will go a long way toward determining how well you will cope.

 

Whether you want to stay in your own home or explore other options is up to you.  Economics as well as other practical considerations are forcing people to re-examine their lifestyles.  It is fortunate that home remodeling experts and architects are recognizing this trend and are more than willing to help you plan for your future.  As you prepare to simplify your lifestyle you have the options of staying in your present home, building a new house, or moving into a smaller residence.

 

You don’t have to move unless you want to but it would be to your advantage to elicit help to determine whether your house is senior friendly or not.  The reason that I suggest having someone else do these evaluations for you is that we all live in a state of denial.  This denial makes it difficult for us to think or plan ahead, especially when it comes to physical capabilities.  You can either make these decisions yourself or you can wait until something awful happens and someone else will make them for you.  Seniors are or should be concerned about aging.  This isn’t something that is going to go away.

 

Staying in your own home is not exactly a new idea, but it is an idea that needs to be revisited if you want to make a successful transition. If you do want to stay in your own home you must recognize that the kitchen, bathrooms, hallways and bedrooms need to be safer and easier to navigate.  Reworking the main level of your house so that it can be a self contained living unit just makes good sense.

 

You can either remodel your current home with universal design features or purchase a new home with these accessibility features already in place.  You might not be ready for a granny flat yet, but don’t rule out the idea of moving back to your roots or at least to be near your family.  There is an architectural trend toward smaller homes, which are appealing to new seniors and empty nesters.  Instead of moving in with your kids you might want a small place all of your own? We aren’t talking about tacky little sheds here but about quality construction where every inch is designed with compact efficient in mind.  Another interim plan that might appeal to those who want to travel is buying a recreational vehicle and taking to the road or sailing around the world.

 

Retirement could very well be the best time of your life, but decisive planning is everything.  Whether you want to see the world, move in with your kids, remain in your own home, or try a retirement community is all within your grasp. 

Should You Be Working After Retirement?

Some people aren’t meant to retire.   A life of leisure isn’t for everybody, especially if retirement doesn’t afford you the wherewithal to live in the lap of luxury. Few of us meet that criterion any more.  It is a fact that people are living longer and because of this they have to consider how they are going to make ends meet for an extended period of time.  This is a sobering fact as none of want to pose a financial burden on our families.

 

A number of people have enjoyed their working career/life and can’t imagine getting along without the social stimulation and satisfaction of a job well done.   What about you?  Are you one of those who plan to keep working at least part time?

 

I read an article in the Herald (August 16, 2009) by Karl Merton Ferron about boomers starting new careers.   He pointed out that there is a new attitude toward retirement and seniors no longer want to ride quietly off into the sunset.  People born in and around the baby boomer generation are looking at retirement as the next stage of development rather than resigning themselves to a period of decline.

 

I applaud this new way of thinking, although I don’t necessarily feel that staying on at the same job you have worked at for 40 years is the way to go either. I was a nurse for 45 years and still work on a limited basis, but the work is too physically and mentally taxing for me to want to continue for much longer.  Besides, I am ready to do new things.  My husband, on the other hand, loves his work and will continue to work as long as he can.  It is nice to know that we have more options than ever.

 

If work has been your passion, the chances are that you aren’t going to be happy traveling or playing golf indefinitely.  For some people volunteer activities, taking painting classes and playing cards at the senior center aren’t going to be enough.  Many retirees’ take this opportunity to start a new career.  As Mr. Ferron put it, you don’t run out of ideas when you retire.  Older Americans have experience, skills, contacts and other resources at their fingertips so now may be the time to try something new.  Starting a new business, continuing on as a consultant, or doing volunteer work for a service organization might be a better match for your talents.  Being passion and actively engaged is better than sitting in a rocking chair.  Retirement today can offer more than just a long vacation; it is not the time to becomea disengaged from life.  Financial planning is important but it is not enough if you haven’t made plans for the rest of your life.

 

Make a plan for your future and have a reason to get out of bed each morning.  It isn’t too late to rediscover who you are and find meaning in your life.  You do this by recognizing that physical exercise, mental challenges and social connections are all important for personal growth.

 

Look at retirement as the next phase instead of as the end of the line.  It is not the time to stop learning, to stop living, to stop anything. 

 

Pets Live Longer Too (Aging Pets)

 

 

 Pets are living longer too.  Thanks to advances in diet and medicine, in addition to our tender loving care, our pets are living longer and having better lives than ever before.  In the olden days family pets were pretty much disposable, but most of us today think of them as another family member.   Even so, I find it mind boggling that are veterinary specialists in categories that had heretofore only been heard of for humans.

 

In a “Pet Talk” article (The Oregonian, Tuesday, September 15, 2009) the author Jacques Von Lunen discusses the good news and the bad news in connection with this phenomena.  The good news is that pets live longer and we can enjoy their company as they grow old along with us.  The bad news is that pets now face age related illnesses similar to their human counterparts.

 

Veterinary medicine has made advances to meet the needs of their aging clientele.  Many of the maladies seen in older animals are now treatable if detected early.    Lab tests, ultrasounds etc. can pinpoint problem areas, many of which can be treated with supplements, dietary changes and medicine. Special diets and medications can make a huge different.  Much progress had been made in cat and dog care, including good results with cancer treatments.

 

 

We know that old dogs are prone to arthritis but new treatments mean that they don’t have to be immobilized by pain.  Yes, fish oil, glucosamine and weight loss are being recommended for them too, plus there are pain medications on the market specifically for pets. The same is true for cats.  Smart seniors consider their pets changing physical needs as carefully as they do their own.  It isn’t a stretch to think that pets might benefits from some of the same adaptive principles that you are implementing for yourself. Think about stair steps to the bed or up to a window seat, a liter box with a low cut entrance or keeping their food, drink and other amenities on the same floor.  

 

We love our pets and do not think of them as disposable any more.  They play as important of role in our lives as we do in there’s. Pet people are willing to go the extra mile to give back some of the joy and comfort that they receive every day from their faithful companions. .  It isn’t surprising to learn that people are willing to spend more on food and care to keep their friends active and healthy.

 

 

 

Senior Exercise: Getting up from off The Floor

When I kindly suggest that my friends and relatives might like to join me in an exercise program I generally hear that they worry about their knees and that they could never get up from the floor if they did get down there.

 

To start with, not all exercise programs require you to get down on the floor.  Many exercises such as chair yoga, oxycise, and even aerobics have been designed or reworked so that you can do them from a sitting position.  However, if this isn’t your cup of tea, let us at least talk about getting up from the floor.

 

Getting up off from the floor is something that you need to know how to do.  This isn’t just about exercising; this is a criterion for independent living.  What if you slip off the edge of a chair, or fall onto your knees as you reached for a dropped knitting needle, or try to find the shoe that slipped under the bed?  There are a lot of reasons why you might end up on the floor and none of them are good, unless you are doing the “dead bug” yoga position.

 

If you have been exercising regularly you might already have a handle on getting down and up again from the floor, but if you haven’t it is something that you can learn. To start with, if you are afraid to exercise because you might have trouble getting up off from the floor, ask someone to exercise with you.  You can help each other.  Walter Ettinger, M.D. in his book “Fitness after 50” gives some salient tips for getting down on the floor and for getting back up.

• Use a sturdy chair that won’t tip over.  Put the chair close to the wall if necessary, and stand next to it.
• Put your hands on the seat of the chair.
• Lower yourself down on one knee.
• Put the second knee down beside it.
• Put your left hand on the floor and support yourself on it as you lower your left hip to the floor.  Straighten your legs out.

 

Lie on your left side and roll onto your back.  See, that wasn’t so hard, was it?  Well duh, it is easy to get on the floor but what about getting up?  Don’t be frightened, we are going to show you how to get back up (after you do your exercises) or after you have plotted so unceremoniously unto the floor.

• Roll onto your left side.
• Place your right hand on the floor level with your ribs in order to push your shoulders off the floor.  Your weight will be on your left hip.
• Roll forward onto your knees, learning on both hands for support.
• Put your hands on the seat of your chair.
• Lift one leg so that the knee is bent with that foot flat on the floor.

Lean onto the chair and rise up from this position.

 

You can do these movements starting from the other side as well; use whichever is your strongest side.  It may sound complicated but have someone stand by and walk you through the process. I just tried it a few minutes ago and it does work. You will feel more comfortable about exercising and about taking care of yourself if you can get up and down by yourself.

 

Hearing Aids: New Technology Helps Seniors Stay Connected

 

The everyday issues associated with hearing loss can be more difficult, frustrating, and embarrassing than you can possibly imagine.    The emotional consequences of hearing loss are very real.  Feelings of anger, isolation and depression are often associated with hearing loss, but the concept that mom and dad are just becoming cranky old folks should not be accepted.

 

Common signs of hearing loss include: having difficulty understanding conversation (especially if there is a lot of background noise), difficulty hearing on the phone, trouble following dialogue on the television, and/or if you find yourself frequently asking people to repeat themselves.  Many people are in denial about this happening but hearing loss is a big issue and can affect the quality of your life. 

 

Hearing loss can be isolating without you even knowing it.  It happens so gradually that you aren’t even aware that you are losing your capacity to enjoy good social interaction.   No senior should tolerate a life of diminished capacity, especially when a solution might be just one doctor visit away.  By taking the proper steps and having your hearing tested and treated you can increase the quality of your life.

 

Hearing Aids have come a long way.  You can put aside your fears of being a freak of nature and accept that hearing impairment is often a natural occurrence.  Hearing Aids today are more cosmetically appealing and technologically advanced than ever before.  Talisha Dunn-Square in her article for the Advocate (April 16, 2009) called “Today’s hearing aids not those of the past,” describes hearing aid advances. Today’s hearing aids come with all sorts of bells and whistles.  They come in colors to match clothing and eyeglasses, as well as subtle matches to skin and hair tones.  They are definitely not your grandparent’s hearing aids.

 

M.L. Dehm writes about “Today’s hearing aids sleek, high-tech,” in an article for the Herald (Tuesday, October 6, 2009) and talks about the perceptions about hearing loss being changed by the baby boomer generation.  More and more people are moving out of this particular closet because they want to stay active and involved in the world around them.  Instead of being ashamed of their impairments baby boomers are going so far as turning it into a fashion statement.  More and more people are choosing visible models in vivid fashion statement colors.  The industry now has the technology to address the fears and complaints that have built up over the years.

 

Price and insurance coverage has always been a downside but hopefully this will change.  More than 30 million people could benefit from hearing aids, but only a small percentage actually by them and a percentage of those don’t wear them. after they do get them.  We all spend way too much money on frivolous things to deny ourselves something can improve quality of life immeasurably.

 

Oxycise: Smart Seniors Exercise for Health and Independence

 You may be past the age of coveting six pack abs but smart enough to know that if you want to be healthy and independent you need to exercise.  It may be boring and it may not be fun but exercise needs to be on the top of your to-do list every day of your life.

I applaud seniors everywhere who make the effort to go to senior exercise classes but if getting out there is too time consuming you may want to exercise at home.  There are a number of good exercise video’s on the market that cater to the senior market but I want to tell you about the Oyxcise program.  I am not big on testimonials but I have actually been Oxycising for 7 plus years and that in itself should tell you something. The good news is that it really does work whether your focus is on weight control, stretching sore muscles, or relieving stress and tension. 

All exercise programs focus on breathing and this one more than most.  Whether you are taking yoga or lifting weights, your instructors are always reminding you to breath.   Still, we find ourselves holding our breath; the breathing portion (stress causes you to tense up, while breathing brings oxygen to the muscles and allows you to relax) of the exercise seems less important than the exercise itself. 

With Oxycise you are focusing more on breathing than anything else.  The only equipment that you need is a chair and the air you breathe.  The senior videos focus on breathing techniques and easy to follow exercises.  These exercises do not require gymnastics and you don’t have to kneel or get down on the floor, which is often the biggest hurdle for seniors to overcome.  It is a great program for people who have injuries or knee problems.   This really is a no pain exercise program for young and old alike.

 Probably the best feature is that we are only talking about 15 minutes a day and if even that is too much for you, you can break it up into several smaller sessions. 

No diets (except it would behoove you to continue a healthy eating plan), no major time commitments (aren’t you worth 15 minutes a day?), no pills, no machines or other equipment, no pain, no excessive sweating (which means you can do it in your Sunday go to meeting clothing) and no impact (your joints will love you).   This is an exercise program that you can do for the rest of your very long and very healthy life.

Oyxcise

My Computer (senior focus)

 

I think everyone from 8 to 80 (and beyond) should have a computer so you will have to forgive me if wax enthusiastically pretty often.  I smiled when I read a comment in the syndicated Dear Amy advice column from a 70 year old woman.  She took umbrage at the idea put forth by a twenty something who said that seniors were “too old” to deal with notebooks and facebook etc.  The 70 year old went on to say that she was quite computer literate herself and that many of her friends use the new techniques. All in all she felt quite capable, despite being an antique.

 

She is right.  Seniors make up one of the fastest growing groups of users on the Web.  Seniors, contrary to popular opinion, are thrilled with modern technology and have embraced the world of computers enthusiastically.  A generation of folks that have embraced radio, microwaves, television and VCR’s are not too antiquated to take on new technology.  Ready or not, computers are a mainstay for all levels of American society.  We may not have been born with a silver keyboard in our cribs but that doesn’t mean that we can’t learn new things.

 

Technology in home gadgets has made life easer for many older adults and more research is being done each day.  Disabilities may challenge some seniors, but an even bigger challenge is destroying the myth that older adults are not capable of embracing new technology.