Smart Senior

Mental Fitness: Just Do It! Stay in the Game and Challenge Your Mind

Every once in awhile you read something that really inspires you.  Curtis Ivery (Michigan Chronicle; Detroit, Michigan (January 20, 2010) wrote an article called “Stay in the game:  Challenge the Limits of Time.”

 

He could have been talking about stretching horizons and making us find the time and motivation to develop new skills at any age, but in this instance he was talking about a gentleman reaching retirement age.

 

The people who commit themselves to doing new things have the same 24 hour day that the rest of us do.  The difference has more to do with attitude than anything else.  He mentioned overhearing a friend comment that he wished his parents had pushed harder to make him take piano lessons and practice every day when he was a kid, because it was too late now.  Many people feel that they are too old to try something that they have never done before.

 

Most of us are not as fit as we were when we were younger, but we still have the same abilities to walk and talk and move our hands and feet that we had before. This means that we can still begin swimming, playing the piano, singing, painting or learning a new language.  It might take longer or we might not be able to do it quite as well, but we can still learn well enough to have fun and enjoy the benefits.

 

Physical ability is not what is holding us back; there must be other factors that keep us from branching out.  Granted time and energy have to be factored in, but mental discouragement is probably more of an indicator.  If you feel discouraged because you could never be as good as a professional athlete or scholar, you might not have the motivation to try.  But most people take tennis lessons or music or art in order to develop their own interests and to have fun, rather than to become a professional at it.

 

Yes, there is a certain amount of embarrassment in being the only 60 years old in a beginning class, or in trying something for the first time, but be encouraged…everyone had to start with the same hesitation.  When you see people practicing new skills you should take a minute and admire their effort and their patience.

 

A recent article suggested that learning new skills could help “age proof” the mind.  It is never too late to reach out for new experiences and develop your own particular talents.

 

 

Senior Fitness: Do You Need To Jump on The "Growing Old" Bandwagon?

It is a sound idea to remodel your house or move into a facility that has all of the latest universal design features, but I loved the article written by J. James Cotter (Richmond Times-Dispatch. Richmond, VA.: February 12, 2010) talking about the “growing old band wagon.”

 

Mr. Cotter talks about not being so quick to jump on the “growing old band wagon”, and I thought he made a lot of sense.  Yes, the principles of universal design benefit everyone no matter what their age, but he refuted the idea that it is for everyone.  He disparages the idea that older people should be thinking of themselves as being frail or disabled.

 

He feels that that we should all be getting down on bended knee (in more ways than one) as we grow older.  We should be doing more stretching and reaching.  He feels that we should not all have to adapt our homes to accommodate our lack of fitness, flexibility and strength, but rather should be working on keeping ourselves in shape in order to live independently.

 

He goes on to say that the majority of older people have no serious chronic conditions other than some arthritis.  He feels, and I agree to a certain point, that we should not have to redesign our environment until after we have tried redesigning our lifestyle.  Lifestyle changes should include all types of exercise (yoga, walking, weight training, etc.) that will help you retain your ability to stand on a stool, navigate stairs or get down on bended knee, no matter what your age.

Can fitness possibly be enough?

Senior Health: You May Be Healthier Than You Think

You may be healthier than you think.  Now that is a novel idea.  Ron Sharp (The Independent. London (UK): January 26, 2010) wrote that despite the daily barrage of articles about new pills and new research studies that we are healthier than we think we are.

 

He suggests that worrying about our well-being is dominating our lives, and it is bad for us.  We spend so much time reading about new medicine and new studies that we ignore the simple things in life, when we are in fact living healthier lives that we might realize.  The media implies that if we don’t get eight hours of sleep a night, live stress free lives, drink eight glasses of water a day, or exercise every free minute, that we are all doomed to an early demise.  

 

The author picked out some key issues and talked about how you can live with them:

 

• Sleep:  Three quarters of Americans have trouble sleeping.  The experts think that these polls give the wrong impression.  It looks like you need six hours of sleep with seven being the ideal, but if you get less that that for a few days nothing terrible is going to happen.  If you are getting seven hours of sleep at night and you still feel tired, you should sleep more.  There is no hard and fast rule and no conclusive studies that give a cause and effect relationship between sleep deprivation and certain diseases.

 

• Prevention:  Is there a difference between prevention and early detection? For example, studies like mammograms are recommended for all women.  However a mammogram doesn’t prevent cancer, they just catch it at an early stage.  If you detect a problem early enough you can make changes in your lifestyle that may alter it, but getting the mammogram does not mean that you won’t get cancer.  The author is not saying that you should not have mammograms or colonoscopies, but he is saying that it doesn’t help to exceed the recommended frequencies because you think they will keep you healthier.

 

• Nutrition:  A healthy diet should be a given, but a few lapses are not as dire as article write-ups might have you believe.  You know you should eat what is good for you, but if you eat a big steak one night you are not going to drop dead tomorrow.  The rules are a lot looser than you might think.  If you eat a balanced diet for the most part, you are doing your job.

 

• Exercise:  Most people do not achieve the recommended quota of exercise, but any movement at all is going to be beneficial to your over-all well being.  Most active people tend to be fitter than they think they are.  It is good to be active, but don’t let yourself be paralyzed with guilt if you can’t achieve your lofty goals.

 

Eat your five meals a day, take exercise, avoid alcohol, monitor sugar and stress, but otherwise try to relax and enjoy the ride.  Worrying about every study that you read about or wanting to try every new pill advertized is not a good thing. Take good care of yourself and see your health care professional on a regular basis, but don’t worry about your health to the point that it is dominating your life.  What do you think about that?

 

 

 

 

 

Senior Living: Laundry Is A Chore For Seniors Too

Whether you have arthritis or just tire easily, keeping up with housework seems like a full time job at any age.  Laundry is a good example.  You would think it would be easier now that it is just the two of you, but it isn’t.  Dirty clothes seem to multiple. If you have downsized it probably means that you have downsized the amount of clothing and household linens that you have to work with too.

 

Laundry is a never-ending task, but certainly there must be a way to reduce bending, reaching, twisting, lifting and stooping.  Sharon Anne Waldrop (Arthritis Today, September/October 2010) came up with some joint friendly laundry tips that don’t require a whole house remodeling job.

 

If you still like hanging clothes out to dry on a clothes line, she suggested using the old fashioned type clothespins that you push rather than of the pinch ones. They might be hard to find these days but if you have painful thumbs it might be worth the search.  Remember how we used to make dolls out of those clothespins?

 

Put one load of laundry away at a time instead of letting it stack up.  I am guilty of this, and by the time I am ready to carry the laundry upstairs it is very heavy and awkward to manage.  Not a good idea.

 

Why didn’t I think of this one?  Have each family member use a mesh bag for dirty socks.  Wash them in the bag to cut sock-matching time in half.  Actually you could just give each person their own laundered bag and let them sort and roll the socks themselves.

 

Use a wheeled hamper or cart to make moving clothes to the laundry room easier, or install a laundry chute if your washer and dryer are on a lower level.

 

Use good body mechanics when lifting and transferring clothes. This means bend your knees and steer away from using your fingers and redirect pressure using the palms of your hands or forearms.

 

Set up a small table (waist high) next to your machine to eliminate bending when separating or folding clothes.

 

You can find grip-friendly knob covers that can be placed over the existing ones, to make gripping and twisting easier.

 

A front loading machine (elevated if need be) cuts down on the stooping, bending and reaching.

 

The old way of doing things is more of a habit than anything else.  I am sure that if we just took the times to think about we are doing things like laundry we could come up with a lot of ideas.  Write them down and don’t forget to share.

Senior Health: Nighttime Pain Management

Practically every senior that I know complains of throbbing sore joints and muscles, and it always seems worse at night.  You crawl into bed with hopes of having a good night sleep to find that your body hurts so much that you can hardly turn over in bed.  What do you do?

 

Brenda Goodman shared a couple of suggestions in her article “Nix Nighttime Pain,” (Arthritis Today: Fall 2010).  She researched some home remedies to make you feel more comfortable as you settle in for the night.

 

• Stay Warm:  Try a bath before bed, wear socks and use a heating pad to keep those muscles warm and lose.  Warm muscles are lest apt to cramp.

 

• Pad Sore Parts:  If you have never had trouble with blood clots you can pad sore knees by putting a pillow between or under them.  A posture pillow is great if your neck and upper back are sore.  A cushion between your knees will feel good if you are a side sleeper because it will take some of the stress away from your hips.

 

• Talk to your doctor about severe pain, but be careful about self medicating and over dosing yourself on pain medication.

 

A lot of studies have been conducted relating to chronic pain issues but the answers are seldom conclusive.  It is reassuring to know that experts are working on different lines of treatment that avoid relying too heavily on drugs.  Jeannine Stein (Los Angeles Times: July 5, 2010) wrote about relief through movement.  You don’t have to look very far to find articles that recommend exercise as a treatment modality.  Movement based therapies such as yoga, tai chi and other forms of exercise are gaining acceptance when it comes to chronic pain management.  Study groups indicate that people who exercise have considerably less pain and stiffness in their joints, more abdominal strength and better balance than those that did not. 

 

When pain becomes chronic, people do less and as a result the muscles get weaker and tighter and you think about pain a lot.  Movement techniques help muscles relax and make them stronger in addition to decreasing stress levels.  Slow rhythmic breathing and movement seem to be the answer, although exercise isn’t a magic pill and it may take weeks or even month to measure significant results.

 

Another school of thought suggests that you turn to brain power to relieve pain.  Mike Roizen (The Examiner: Washington, D.C.: July 11, 2010) explores meditation as a drug-free remedy.  This of course is something that you could practice at home, along with that warm bath and heating pad.   Chronic pain is real.  When you are in pain; stress and worry kick in and tricks your brain into thinking that it is worse than it is.  De-stressing with meditation dials back the stress hormones and diminishes pain.  Try progressive muscle relaxation or guided imagery.    Muscle relaxation is great but guided imagery is truly wonderful on many levels.  Guided imagery sends you on a journey to a beautiful quiet place and the relaxation process is unbelievable.  My favorites include the series by Kelly Howell, although I know there are others, and I found that at the Public Library.  Please do introduce yourself to meditation as a form of pain management.

 

Senior Living: How Old Are You?

What comes to mind when you think of aging?  Your birthday is probably the first thing that you think about, but researchers are starting to view aging as more of a multi-faceted process. 

 

You are already familiar with the term chronological age, which does indeed refer to the number of years that you have been alive.  Another way to look on aging is to consider your biological age, which has more to do with your physical condition.  Your biological age is often related to your genetic profile, which makes it difficult for researchers to make predictions or come up with explanations.  The aging process affects each person differently but your biology is still just a framework and is influenced more by your lifestyle than you might think.

 

The third type of aging is your behavioral age.  This is what should impress you more than anything else.  Some people start talking about being old and acting old before they are fifty, while others feel young at ninety.  Your behavioral age involves your ability to function independently.  You probably know at least two people who have similar diagnoses, such as heart failure or arthritis.  One of these two people will be quite disabled and dependent on others just to get through the day.  The other person is determined to take charge and had learned how to manage his/her condition and remains completely self-sufficient. 

 

 A person’s ability to function, rather than his/her disease, affects the quality of their lives. Growing old is not the same thing, or doesn’t have to be the same thing, as a decline in function.  A positive attitude and an ounce of prevention can go along way. Except in dire circumstances, there is no reason that a person cannot function well and continue to live a meaningful life. Just because you are older, doesn’t mean that you have to lose your sense of humor, your sense of pleasure or your dignity.  The key is to remain in control, do your best, and greet each day by putting your best foot forward.

Senior Living: Seniors Enjoy Spectator Sports Too!

Seniors enjoy spectator sports too, but sports complexes are not exactly built for spectators with creaky knees, tired backs and boney butts.  Whether they are die-heart sports fans or just supporting junior family members, bleachers are filled with grandparents who come out to watch baseball, football, swimming and every other game known to man.  Must older sports fan be doomed to suffer in silence?

 

There has to be a way to increase your comfort level, so that you can focus on cheering instead of how uncomfortable you are.  Fortunately Beverly O’Shea in an article called “Be a Smarter Spectator,” written for Arthritis Today magazine (September/October 2010) came up with a few solutions.  She shared ideas for minimizing the discomfort of sitting on hard bleachers and for how to navigate crowded stadiums.

 

Sports are just more fun when you can watch them live, and of course Sonny’s little league game isn’t going to be shown on television anyway.  Still, I can remember sitting on cement poolside benches or bleachers for hours on end during daughters swimming days.  My cousin is an avid football fan and they not only drive in inclement weather, but put up with crowds and uncomfortable seating so that can cheer for their favorite professional team.  Maybe a few of these suggestions will keep her safe and comfortable.

 

• Bring your own gear and consider a portable stadium seat with a back or a cooler on wheels.
• If possible, get tickets or choose seating near an aisle or exit.
• Bring a friend who can assist you if necessary (bleachers don’t often have handrails).
• Be careful.  Be aware of your surroundings.  Food spills or food left on benches can be hazardous.
• Adjust seating for comfort.  Use a pillow or roll up a sweat shirt to sit on so that your hips bend at a 90 degree angle and your knees should also bend at a 90 degree angle.
• Football fans are out there rain or shine or even snow so be sure to take umbrellas, hand warmers, and even some cozy rugs/throws to snuggle under.

 

Tailgate parties are fun and more comfortable than trying to balance food and beverages while watching a game.  If attending an amateur event arrive early and take your own seating.  Being an avid fan is a great way to bond with your junior athletes but it should be fun for everyone.

 

 

Independent Living: Who Will Write The Handbook On Aging?

The traditional image of old age is one of frailty, weakness, and physical inertia.  You know, the grandmother in her rocking chair image.  You may be surprised but today’s grandmother is a little different.  She could very well be wearing bright colored sweats (ala Hot in Cleveland) or turning in her knitting needles for a squash racket.

 

Older people, even those who have never exercised before, are capable of becoming stronger and more physically fit.  Physical fitness enables older people to function better in everyday life, as well as living longer and feeling better.   Time conspires to rob you of our strength and capabilities, but now we have the power to fight back.

 

The key is motivation.  The motivation comes from wanting to remain healthy, active, and independent.  These are all lofty goals but you have to understand that it takes work.  Unless you take action, the older you get the less physically fit we will be.  When you were younger physical fitness was pretty much a given.  Unfortunately that period of grace didn’t last long.  It all happens so gradually that you don’t even notice that downward spiral until you reach middle age.  The good news is that you can do something about it; you don’t have to age in the usual manner.  Severe physical decline does not have to happen to you.

 

There are a number of books written to prepare you for retirement, but sometimes I wonder if we shouldn’t be given a handbook on aging.  Every other phase was life outlined for you.   You knew what supplies you needed, and what you had to do to pass on to the next class (phase or age) and what was coming up next.  I guess the experts feel that by the time you reach 50 or beyond, that you already know where you are going and how you are going to get there.  I think we all know that this isn’t necessarily true, especially if we are striving to beat the image and bolster the reality. 

 

Do you fight to improve and maintain or do you just let life go by, and then wonder what happened? If you are adaptable, and most of us are, you figure out how to manage as you go along.  The frailty of old age is largely reversible.  Success is determined by good old-fashioned hard work.  It is good to remember that you are still a work in progress.

 

Physical fitness is the key, but it isn’t a matter of toning and shaping in order to fit into a new dress.  The new physical fitness is about the rest of your life.  So, what will it be, the traditional rocking chair image or the real you?  If we are expected to write our own handbook and create our own reality, we had better get busy.  We need to educate ourselves and get ready for the most important years of our lives.

 

 

 

Independent Living: Falls Are Not a Normal Part of Aging

Falls are not a normal part of aging. An article in the Idaho State Journal (Pocatello, Idaho: June 12, 2010) made some interesting points regarding falls and our aging population.  While falls are the number one cause of non fatal, unintentional injuries that are treated in hospital emergency rooms, they don’t just happen because you are older.

 

You can prevent falls by taking care of yourself and making sure that your environment is not trying to booby trap you.  Granted, you body has a number of systems that can contribute to balance problems (including vision, inner ear abnormalities, strength, endurance and flexibility) but this still doesn’t mean that falls are inevitable.   It is up to you to take care of yourself and address any conditions that might put you at risk.

 

Your body is not the only culprit.  There are everyday conditions right in your home that put you a risk.   A little prevention, both medically and physically can go along way toward helping you avoid becoming a statistic.  Evaluate your home for safety features and take precautions.   Look at your home critically see if any of these conditions are trying to sabotage you:

 

• Lose rugs
• Cords or wires on the floor
• No night-lights in the bedroom and bathroom
• Raised thresholds on the floor between two rooms
• Uneven flooring
• No grab bars near the toilet
• No grab bars in the shower
• Slippery floors
• Slippers that do not fully wrap around and enclose the foot
• No shower chair or hand held shower
• Closet not arranged so that you can easily reach your clothing
• Slippery fabrics for sheets and comforters

 

As you can see, there are many little things that you can do to address safety issues in your home.   Go through your house with a critical eye and look for potential hazards.  Get a professional evaluation, education yourself, and care enough about your future to take this seriously.  It is possible for you to feel safe and confident in your own home.   Most people fall because they haven’t taken proper precautions in relationship to their home and their bodies.

 

 

Senior Health: Are Nutrition Needs Different When You Get Older?

If you have been hospitalized recently you may have been interviewed by a nurse, a social worker, or a discharge planner, about your nutritional needs.   One of the standard offerings, designed to get you through difficult times, is the Meals on Wheels program.  I was always surprised by the reasons that people gave for refusing, even though it was pretty obvious that they weren’t really cooking for themselves at home.

 

We all know that children eat poorly.  It is common knowledge that they like to trade healthy lunch items for soft drinks and cookies.  You never really knew what your kids were eating when they were away from home.   Many older people eat poorly too, for a variety of reasons.  A combination of bad health habits, poverty, dental problems, and lack of knowledge, are a few of reasons that come in to play.

 

For many older people, the same guidelines hold true that you learned in grade school, but a few age-related changes need to be taken into consideration.

 

·        Calories:  Sadly, it takes fewer calories to live and function normally.  This means that you have to either eat less to maintain your weight or exercise more.

 

·        Water Balance:  Older people are at a higher risk for dehydration, and should consume one and a half to two quarts of fluid per day.  In many ways your body works against you. A lower capacity for conserving water via the kidneys, coupled with a lower sensation of thirst, makes it difficult to remember that you need to drink more than you think you need.

 

·        Fat:  Older people should follow the same guidelines for fat intake as they did when they were younger; that is, no more than 30% of your calorie intake should be from fat.

 

·        Carbohydrates:  Carbohydrates should supply 55-60% of your daily intake, but most people get no more than 45-50%.  The emphasis should be on complex carbohydrates that contains fiber.

 

·        Protein:  Older people may need more protein than younger people.  Protein is found in meats, fish, poultry, eggs and dairy products.  Many older people do not eat enough protein because of an inability to chew or because they cannot afford meat. 

 

Many older people are deficient in vitamin B6, folic cid and B12, Vitamin C and Vitamin D, as well as the antioxidants (vitamin A, C, and E, Beta Carotene and Selenium.   Requirements for most vitamins and minerals do not change with age.  Calcium is another important but neglected necessity.  If you don’t like taking huge pills, milk is an excellent source of both Vitamin D and Calcium.  Most supplements can be found in the food you eat, if you eat a balanced diet.

 

John W. Rowe, M.D. in his book “Successful Aging,” writes about an exciting new era of health promotion and disease prevention.  This promotion focuses on things that we can do for ourselves.  Diet and exercise are the tools for preventing or delaying many of the chronic diseases associated with aging. Successful aging revolves around the benefits achieved through exercise and healthy eating habits.