Smart Senior

Outsmarting Alzheimer's

 

The prospect of Alzheimer’s has us all nervous, and you are not alone if you worry about every little memory lapse.  Doctors, who are frustrated by the lack of a cure, or even effective treatments, are looking to prevention for answers.

 

Amy Dockser Marcus wrote an interesting article for The Wall Street Journal (March 30, 2010). Her article examined some of the current theories being advanced as scientists scramble to find a way to “outsmart Alzheimer’s.”  The Cognitive Fitness and Innovated Therapies people are working hard to come up with a combination of treatments that are aimed specifically at people who are at risk.  They are trying to keep people intellectually and physically fit with quizzes and other challenges in hope that it will delay the disease.  In addition to intellectual stimulation and exercise, the program also promotes diet changes and stresses the importance of maintaining an active social life.

 

Individuals should initiate a program to retard or prevent disease as early as in the 50s.  If you wait until you are already showing symptoms of the disease before consulting a doctor, it is probably already too late. 

 

The focus of the program is on lifestyle interventions that may delay or prevent the onset, or slow the progression once symptoms manifest themselves.  The same rule holds true as with everything else; we should have taken better care of ourselves when we were younger.  I can remember having classes in health as far back as grade school, but for some reason we still went through life living as if there were no tomorrow.  What were we thinking?  Starvation diets, smoking, sun bathing, alcohol consumptions, reckless behaviors all seemed to part of growing up.  Well, we are grown up now and getting ready to pay the consequences.

 

Even if someone is destined to get the disease, delaying the onset for a few years could improve the quality of life.  Studies are in progress even as we speak.  Test subjects are monitored on a regular basis.  After an initial evaluation they are reevaluated after 6 months and again in a year.  A regime of exercise, diet, cognitive challenges, music therapy and social interaction are introduced.  Most, but not all, of the participants maintained or improved their cognitive skills.  Studies go on.  The outlook is hopeful and at the very least it gives people something to focus on.

 

 Mental and physical exercise won’t make you live forever, but if it buys you a little more time of joy and independence it should be worth the effort.

 

 

Family Caregivers

 

With the economy and household finances in disrepair it is time for families to come together again.  The term dysfunctional has become such an easy excuse for us these days that we have forgotten that family is about what we can do for each other.

 

Anna Tergesen wrote an excellent article for the Wall Street Journal (March 27-28, 2010) about siblings stepping up to the challenge of caring for an ill or aging parent.   Statistics tell us that about 4.5 million Americans are looking after someone 50 or older, 41% are hiring help and even more are reaching out to unpaid help.

 

Family caregivers are the back-bone of the long term care system.  It is essential that families find ways to work together with the common goal of caring for an aging parent.  The author examines some of the challenges that siblings might face as they come together to figure out how to best care for a loved one.

 

It is time to forget old arguments and differences and come together with a common goal.  Start over fresh.  Remember the good times and put aside the hurt feeling and fences that you were too stubborn to mend.  Divide up the work so that one person isn’t left to do it all.  Divide up the tasks and hold everyone accountable, there is no room for martyrs.  Keep an open line of communications and have conferences regularly, even if they need to be done by phone.

 

We all know that most families rely on one primary caregiver.  Experts recommend asking for help as soon as possible.  If the primary caregiver doesn’t say anything, everything is assumed to be fine. In all likelihood things are not fine at all.  Care giving is an enormously draining responsibility.  The author suggest that if the family is at odds about what can and should be done, that a geriatric-care manager who specializes in the eldercare is a worthy consideration.

 

The author also outlined Websites available to help distance relatives stay involved.  She also cited that chores like paying bills, talking with doctors and insurers as well as vetting transportation and paid help options could be done by people from other areas.  Visits from distance relatives to provide respite for the primary caregiver would also be welcomed. Perhaps a salary for the primary caregiver could also be worked into the arrangement. The common thread is that care giving is an act of love, but caregivers still need to be appreciated. 

 

 

Seniors: New Technology for The Bifocal Set

 

Eye conditions, like everything else, will vary from individual to individual as they age.  We won’t all be subject to glaucoma or macular degeneration but we will all experience decreased flexibility of the lenses.  Decreased flexibility means that the eye loses it ability to focus on nearby objects.  This explains why so many people over the age of 45 have succumbed to reading glasses, bifocals, or progressive lens glasses.

 

You may have noticed by now that lenses that combine reading and distance prescriptions require you to tilt your head so that you are looking through the precise area where you need the most clarity.  I was first introduced to bifocals when I was eight in an effort to retard my rapidly progressing near- sightedness.  I didn’t like them then and I don’t like them now.  I had all sorts of trouble with stair steps and curbs and even today I complain because I can’t read or watch television from a recliner or my bed

 

Laura Johannes wrote an article for The Wall Street Journal (March 16, 2010) about a “bridge for the bifocal set” that sounded interesting to be.  A new type of eyeglass called TruFocals (Zoom Focus Eyewear LLC) has been designed so that you can manually focus the lens.  The glasses are made up of two lenses (normal distance prescription on the outside and a flexible plastic lens containing fluid behind it).  It all sounds rather complicated but when the slider is moved to the left, the reading magnification is off and distance vision is on, as it is moved to the right the reading magnification increases.

 

Optometrists, according to the author, give them high reviews but the drawback is that they come in Harry Potter-like frames.  It is ideal solution for home use but if you are looking for a fashion statement this won’t be for you.  However, we know that design stylists won’t be far behind.

 

The adjustability is useful for computer work because you won’t need to bend your head to line up your sweet spot.  These lenses are safer. If you have ever had trouble with stair steps or curbs because of your bifocals you will understand what I mean.  Making the adjustments is a little hard to get used to but an experiences user can soon figure out how to do it with one hand.

 

A more fashion conscious version by PixelOptics Inc. is due out next year with a larger choice of frames.  The newer version will be more like regular progressives but with a switch to make adjustments easier.  I already think that glasses were the best invention ever and I am doubly pleased that researchers are still working on ways to make life more comfortable for us.

 

 

Senior Nutrition: Weight Control

 

Man!  It is worse than being a kid again.  We get bombarded every day with articles about eating “the right stuff.”  Believe it or not, even seniors are weight conscious.  The health maintenance program at my workplace requires that our residents be weighed every month (unless a physician deems it important to check more often) and you wouldn’t believe how much the ladies fuss it.

 

Dr. Jeffrey Rosensweig, Ph. D. tells us in his book “Age Smart,” that 50 million Americans go on a diet every year and 95% of them gain it right back.  I just had a letter from one of my friends lamenting about her latest diet failure.  I had wanted her to write to me about her latest attempt and she told me candidly about how she had been losing and regaining the same 50 (or more) pounds over and over and over again.

 

Each diet plan lures us in by promising immediate results. Unfortunately they don’t put enough stress on the lifestyle changes that go with it.  We never quite get the picture that this is a “forever” thing.  Actually the simple mathematical equation is that you have to eat fewer calories than you burn, which is not exactly easy.

 

In light of the studies that show that women need to exercise for 60 minutes a day this is beginning to sound a lot like work (I am sure that a similar study is being conducted on men and the  results will be the same…after all, they don’t look that great either). All of the ups and downs of rapid weight loss and gain put quite a strain on the body, so of course the experts tell us to stop dieting.  Sure, easy for them to say, as the pounds automatically register as we grow older.  The goal, of course, is to forget about being super skinny and focus on being trim.  The key is to lose weight slowly and naturally by eating just a little bit less than you burn.  Portion sizes are probably the main waterloo.

 

The author of “Age Smart” recommends eating everything in moderation.  Go ahead and eat something sinful, if you must, but just don’t go overboard.  He talks about the good and bad things about salt, sugar, fat, and even caffeine.  It is okay to sneak in a candy bar or fried chicken or even an ice cream sundae once is awhile, as long as you don’t eat them every day.  Concentrate on foods in their natural form (without a lot of heavy sauces and hidden calories) and watch the S foods (sugar, salt and starches).  It is more important now than ever to shop wisely and read labels (the hardest part about reading labels is not getting run over by rabid shoppers when you stop to study the cans and boxes).  We all know the rules and we know that this eating thing is a matter of life and death.  We are smart people after all.  We can do this!

 

Social Connections and Aging

 

You can find medicines to help you feel better and technology to help you look younger, but modern science is still not able to duplicate the power of social connections when it comes to your overall well-being.  Jeffrey Rosensweig, Ph.D. tells us in his insightful book “Age Smart,” that good social relationships not only keep us from being lonely but they help us overcome many health risk factors. 

 

Social connections are important at any age. We all have an inherent need to know that we are not alone. Having great social ties is one of the best ways to alleviate stress.  We all know that stress is detrimental to our health and well-being so stop being so independent and let other people know that you need and love them.

 

The single thing that most people miss when they retire is the socialization derived from the workplace.  It isn’t as easy to make friends as you get older.  When you retire, you are no longer out in the word meeting new people every day.  Your isolation may be even more compounded if you have lost a spouse or other close friends to old age or disease.  It is important to remain active and engaged but there is no automatic support group for seniors.  When we are children we had school and all of the activities related to school.  When we started our careers we met people every day and social interactions were effortless.  As we grow older, the number of people that we interact with on a daily basis starts to shrink and life can becomes very lonely.

 

What are the options?  There aren’t as many choices out there as when we were younger.  The best success stories occur for people who plan ahead for this contingency.  People have no trouble thinking about financial planning but seldom think about nurturing a vibrant social life.  So, what will it be?  You might consider starting a second career, diving into a hobby, start dating if you are not in a relationship, or embark on some serious volunteer work.  The important thing is that you realize just how important relationships are to your well-being.

Older Women and the Exercise Equation

Women have known for years that metabolism slows to a snail’s pace as they get older.  Scientists finally agree.  I read about the latest study being published in the American Medical Association Journal in three different papers this morning.

The study shows that as women age, more exercise is needed to just maintain a healthy weight.-  The latest statistics show that women need at least an hour of moderate activity a day to maintain a reasonably svelte figure. 

Even a little exercise is good for your health, but it isn’t going to make you as thin as you would like to be.  Women need 60 minutes of moderate exercise a day to prevent weight gain as they age. If you can handle an intense 30 minute workout you can get by with that.  Running, cycling, swimming laps or working out at the gym could be construed as intense.  Weight gain can also be prevented with 60 minutes of moderate activity such as walking, a leisurely bike ride or playing catch.  Women who exercise less than this amount generally gain weight.

Most Americans gain about 1.5 pounds a year between 25 and 55.  If you are not willing to do a high amount of activity, you have to eat fewer calories.  Unfortunately, this new study indicates that we need considerably more exercise than government studies have recommended in the past.  The hard part is that as we age we become more conscious of our nutritional needs and as we try earnestly to increase fiber and get our nutrients from food instead of pills we find that we are consuming considerably more calories than a weight diet usually allows.  So, what are we going to do?

Safety First: Gardening and Yard Work For Seniors

 

I am trying not to be too disgruntled because of the noisy yard work activities in the neighborhood.  A lot of people hire landscaping experts to do their yard and garden preparations these days, but don’t you just itch to get out there and dig in the soil yourself?  Spring does that to you.   True gardeners are eager to get out in the yard for fresh air and exercise.  Yes, exercise.  What you are doing out there counts as exercise, and you need to approach it just as seriously as you do a good gym workout.

 

It is a good idea to approach yard work as exercise.  You need to warm up and stretch a bit before you start working, if you don’t want to wake up stiff and sore tomorrow morning.  Begin with easier tasks first. Try light raking or sweeping to get your juices flowing and your heart rate up.   You could wear a heart rate monitor for the fun of it. 

 

Select the right rake.  Seniors need to be serious about things like selecting the right equipment.  Pick a rake that lets you stand nearly upright.  A shoulder height handle is best for most people.  You probably thought that they only came in one size?   Certain postures can cause pain, especially to the vulnerable back.  A longer handle means you won’t have to stoop. .   There is also a rake called a Pick-Up Rake that might be worth checking out, it lets you lift leaves into your bag without bending.

 

 

Raking, hoeing, and sweeping become aerobic when you keep a steady rhythm.  Hold the rake with one hand near the top for leverage and the other hands held so that the elbow is bent slightly.  Keep your arms close to arms your body and use short, steady pulling motions.  Switch arms frequently.  Use a wheeled trash can and don’t fill it too full of leaves or twigs.  If lifting is necessary, use your legs instead of your back and remember those body mechanics.  

 

Take frequent breaks, stretch and take the time to admire your efforts.  Most of important of all is caution.  It feels good to have the sun on your back and the breezes blowing through your hair, but never forget that yard work is hard work.   Yard work is physically demanding and has all of the elements of a gym work.  The bending and lifting build flexibility and strength.  Raking, hoeing, trimming and digging are good for the shoulders and upper back and you all know what squats are like.  If you try to do it all in one day, you will be sorry.

 

 

Seniors: The Gift of Time

The delightful thing about being retired is actually having time to be kind.  We have become so obsessed with being busy these days that we have forgotten how to gear down a notch and smell the roses.  Volunteer work can do that, but you can also try just making a commitment to friends and family.

 

A letter to Dear Abby this last week touched on the subject of the gift of time.  A woman told of a gift from her son that was more precious to her than anything material could ever be.  He gave her Tuesdays.  He gave her a day of the week to pursue outside interests.  He gave her a whole day to participate in classes, enjoy a group activity, have lunch with friends, or do whatever she wants. What a lovely thing to do.

 

Another article that I found, by Elinor Tatum (New York Amsterdam News, 12/24/2009), expressed similar sentiments.  She writes about how important it is to give time to those we love, while they are still alive to enjoy it.  We still have wonderful people in our lives and we need to cherish those relationships now.  While it is great to give presents, the greatest gift we can give is time.   Material things are great and many people do really want and need things, but don’t forget how priceless the gift of time is.  Time doesn’t pile up and just become more stuff to get rid of down the road.  Time is the one thing that no one can take away from you.

Journal Writing For Seniors: An Insightful Journey

 

One of the most popular classes offered at senior centers all over the country is journal writing.  I am convinced that we should all be keeping journals, because I think that we all have stories to tell.  Putting your thoughts and dreams on paper is difficult though and I must admit that I haven’t started mine yet.

 

You may not be ready to write something for others to see, but that doesn’t mean that you can’t use writing as a form of personal therapy.  You may have noticed over the years, that therapy is no longer an admission of weakness and no longer has a social stigma attached.

 

Keeping a journal is a useful and a well respected form of thinking therapy. You can use your journal as a way to share your life story or you can use it to delve into your own psyche.  Journaling, according to Jeffrey Rosensweig, Ph.D. in his book Age Smart, tells us that writing can be as helpful for the mind as meditation.

 

Start keeping a journal.  You can write down your thoughts, your feelings, your dreams and your observations.  If you can, write every day or at least once a week.  The important thing is that you write things down.  These first tentative musings are not for publication.  You will be less inhibited if your scribbles are just between you and a pristine piece of notebook paper.  This is not a memoir, although I certainly encourage you to write one of those later.  A thinking journal is just for you. You don’t need to dot your “i’s” or cross your “t’s”; this effort is not publication.

 

Writing is therapeutic.  It gives you the opportunity to take stock of yourself, think about how you feel and express your opinions.  Think of it as a form of self analyses.  Do not dwell on or just write about emotions, especially negative emotions.  If negative thoughts are the only ones flowing from your pen; try analyzing these thoughts and try to learn something about yourself in the process.  As you write down your feelings try to think what you have learned from them.

 

It doesn’t matter whether you buy a nice bound notebook or post your musing in a blog.  The idea is to let the words flow.  It might be easier to type on your blog but remember that this exposure takes away the privilege of privacy.  How you go about writing in your journal is up to you.  The important thing is that you are writing.  A personal journal could very well become a springboard for chronicling your life story, as well as helping you work through unresolved issues in your past.

 

 

 

 

 

 

Multigenerational Family Life Is Back

The number of families with more than one generation living under the same roof is at its highest point in 50 years.  The current economic crisis has sent many Americans reeling.  Whether due to job loss, college grads coming back home, single parents trying to cope, or figuring out how to care for aging parents; the family is coming together again.

 

It makes me sad when older people express that they don’t want to be a bother to their children and even sadder when families live 3,000 miles away and never visit.  No one should be made to feel that way or be that alone.  I was pleased when I read the article in The Seattle Times this morning (March 18, 2010) by Donna St. George, about the trend for extended families coming together again.  The benefits are often way beyond finances for many.

 

The idea is on how to do this while maintaining your sanity and keeping peace in the family.  Appreciate that everyone brings something unique to the arrangement and hopefully difficulties can be ironed out through compromise and conversation.  Surround yourself by people that you love and who love you.  People are coming back to the idea that they need each other more; whether it is for child care, eldercare, financial support or emotional support.  Sometimes it is just the right thing to do.

 

Families come together for a variety of reasons.  Many times it is about care-giving or childcare but it nearly always has to do with economics.  Rather than downsizing you may actually be looking into an upgrade.  If you are inviting several generations of your family to move in you are probably going to need more room.  If possible it would be nice to give each family a wing or floor to themselves.  The trick to successful cohabitation is to give each person their own space.  Sit down and talk, figure out a game plan before the actual move occurs.  Be respectful of each other and do not take advantage of grandma always being there for childcare etc.

 

 Is your house going to work for occupants of all ages? Is it childproof?  Can you accommodate someone who might have trouble with stairs or a slippery bathroom?  Decide how the living spaces in your home will be used.  Everyone needs to have their own space and everyone should be able to live their own lives.  Even grandma needs to have time to see her own friends, continue with outside activities and enjoy some downtime on her own.

 

Having multiple generations live in the same house can be difficult so it is important to find a balance.  It will take an effort to make it work.  The key to living together is open communications.  Discuss everything from finances, to child or elder care, to chores and kitchen management.  Keep to routines, encourage interaction between all family members and make sure that everyone has fun together.