Smart Senior

Senior to Senior: Staying Healthy

When do you officially recognize that you are growing not only “older” but “old”? It has more to do with health than anything. After years of being as “healthy as a horse” you finally realize that even that horse has a shelf life. Things can happen quickly when you reach the point of no return and you may not be prepared. Your doctor wants to see you every six months instead of yearly, and it seems he always finds something wrong. Issues surface that you weren’t prepared for; loss of a loved one, a stroke, that first fall, a heart attack, or diabetes. How in the world do you prepare for these eventualities? Four of my friends wrote in their Christmas letters that they had at least one fall this last year. Fortunately, no major injuries were reported, but it was a wake-up call for all concerned. Falling is one of the biggest challenges because like it or not bones become more fragile, feet painful, balance precarious, and senses not as sharp as they once were. All these things combine to make you feel older than you want to admit. I guess the key is to just be careful, although I still struggle with this, and imagine you do too. Move slowly when getting up and making sure you are balanced before you start walking. Safety precautions are always important: • Staying physically fit with regular exercise • Have eyes and ears tested regularly; wear your glasses and hearing aids all the time • Be aware that almost any, it seems most, drugs can make you drowsy or dizzy • Get enough rest • Use a walking stick or walker if you need them • Safety proof your home There are no guarantees with anything but if you learn to slow down, be mindful and careful, and take your health and well being seriously you can at least stay ahead of the game. Protect your health by participating in your community, exercising body and mind and practice safety at all times you can protect yourself and keep the “old” feeling at bay.

Senior to Senior: Reading

Reading Are you reading as much as you used to? It’s a fair question. When we were kids “book worms” ruled. A trip to the library was the highlight of the week. Yes, I am talking about the years before television, before cell phones, and before Saturday matinees became mainstream. Reading for pleasure is still one of life’s greatest gifts. Whether you have been a lifelong reader or just someone who thought “maybe someday” you would have time to catch up. Now you have a new reason; researchers say that we need to do something to challenge our brains. Unfortunately, poor health or physical disabilities may stand in your way. Decreased vision, hand issues, medication side effects, pain, and even lack of sleep may make curling up with a good book difficult. Don’t give up. A good book can still be your best friend. Books engage your mind. If you are sad and need to laugh, you can read a book on humor. If you feel your life has gone stale, a book with new ideas or challenges can inspire you to do great things. So, what do you do when age related issues make it difficult to indulge in your favorite pastime? • Talk to your doctor if you feel that medications, sleeplessness or other physical issues make it hard for you to concentrate. • See your eye doctor regularly. Your problems may be explained away with a new pair of glasses. • Prop heavy books on a pillow or use a book holder. • Electronic readers are lightweight, have backlights, and you can turn the page or enlarge print with the tap of a finger. Trouble concentrating? A special quiet reading nook, reading out loud, listening to an audio while following along in a book, or use a bookmark to hold your place as you move down the page. Read for pleasure, read to learn, or read to exercise your brain. Find a book that inspires you, appeals to your sense of adventure, or just gives you a warm fuzzy feeling.

Senior Living: Better Bathrooms

The bathroom is the most dangerous room in the house, and it’s the room that you go into most often. Think about it; wet and slippery floors, poor lighting, cold enamel tiles, a slippery tub, and narrow doors. We spend a lot of time talking about falls and fall prevention, and for good reason. Anyone can take a fall, but for seniors the consequences are often life changing or even life ending. Unless you live in a very modern senior community where every possible safety feature has been addressed, you need to compile a list of your own. You shouldn’t have to fear for your life every time you enter your own little “chamber of horrors.” Most seniors can’t afford to do the kind of remodeling suggested by the experts, but that doesn’t mean you can’t create a “better bathroom” on your own. If you have had a fall, or a near fall, you already know that grabbing the shower curtain or a towel bar is not going to do much to save you. Grab bars you can afford. Install them everywhere. Replace all standard towel bars with grab bar-rated towel bars, and install grab bars near the commode and in the shower and bathtub. You can also afford to either remove or replace bathroom doors that swing into the room (sliding doors or pocket doors are good alternatives). Even simpler: • Remove throw rugs that can trip you up. • Apply non-slip decals in tub and shower • Use Soap-on-a-Rope or install liquid soap, shampoo and conditioner dispensers. • Lower hot water temperature settings to comfortable but not scalding temperatures. • Buy a sturdy shower seat. • Consider a raised toilet seat. • Organize your bathroom so that all toiletries are within reach. Not every little suggestion has to cost an arm and a leg, but check out the hundreds of devices and products designed to make your life easier. You can also get a professional evaluation of your bathroom if you ask your doctor to prescribe a home visit by an Occupational Therapist.

Senior Living: Seniors Who Read

You would be amazed by the number of people who don’t read, not because they can’t, but because they don’t want to. What are they thinking? In our information driven society it is vitally important that everyone knows and understands what is going on in the world today; reading is the best way to do this. Was it diagramming sentences that turned you off, or were you afraid that you could be considered a “brain” if you had your nose buried in a book? Would you change your mind if you knew that reading was a great way to keep your brain in tip top condition? The brain is a powerful tool, but you need to treat it right if you want your creativity and problem solving skills to remain intact. Studies show that one way that you can exercise your brain is to read 20 pages in a book or magazine every day. Of course that isn’t the only way to challenge your brain but it is certainly a fun and easy way to start. If reading is already your passion you can stimulate your brain further by sharing your skills with other people. Volunteer as a tutor at a local elementary school or work with an adult literacy program. Physical, perceptual and cognitive changes related to aging may impact an adults reading ability, but many of these charges are not inevitable, and help is available. Reading glasses, magnifying glasses, computers, electronic readers or reading machines are only a few suggestions. Check with your local library for large print books or audio versions of your favorite titles. If you refuse to read you will never know how much reading will enhance your life. Read: • to acquire an understanding of current events • for personal pleasure • to develop insights for coping with life’s difficulties • to remain mentally active Although some aspects of intellectual function decline with age, other aspects continue to grow until quite late in life. Physical exercise, good nutrition and cognitive exercises all help aging adults remain mentally active and alert.

Senior Living: Fall Prevention

Articles about home safety are featured regularly in popular newsletters and magazines. Low and no cost home modifications are quick fixes. Many of them you can do yourself or with minimum professional assistance.   Handrails installed along staircases and in hallways, grab bars, improved lighting, and non-slip treads are at the top of most lists because the results are good.

The real question is why people do not implement simple fall prevention strategies. Questionnaires and studies indicate that most people understand the importance of fall prevention, but are reluctant to follow through: 

• Reluctance to take exercise classes
• Reluctance to stop taking psychotropic medications
• Reluctance to have a home safety evaluation
• Reluctance to take osteoporotic medications

Most feel that they have pretty good reasons for not wanting to make changes, but are they good enough? For example:

• Exercise: most people said that they didn’t have time to exercise; they also thought that they were in better shape than they actually were. 
• Psychotropic medications: These commonly include sleeping aids; anticipated sleep disruption is a concern shared by many.
• Home safety evaluations: most people feel that their home is already safe enough.
• Osteoporotic medications: concerns expressed about cost, safety, and efficiency.

Are these reasons good enough? Are you  interested in knowing how to prevent a fall or would you rather just wait to see what happens?  

Before you say anything, think about the two million people who are treated for fall related injuries every year.   When a senior falls it is probably going to be more serious than a stubbed toe or a broken fingernail; we are talking about the real likelihood of brain injuries, hip fractures, immobility or even death.

Most falls are preventable. What are you going to do the next time you read an article on fall prevention?

 

 

Senior Health and Fitness: Fall Prevention

People fall down. Kids fall down, athletes fall down, and even healthy adults have been known to slip off a curb or trip over their own feet. Concussions, broken bones and other incidentals are quickly treated and life goes on, but when older people fall they have more to fear.

Osteoporosis, arthritis, and other age related maladies make older people more susceptible to injury falls than say a 10 year old falling off a bike. Why am I writing about falls again? I took a tumble a couple of weeks ago. I didn’t hurt myself but a fall always makes me wonder “what if?” I probably should be reconsidering risky behaviors, but it is hard to stop if fun is involved. Maybe next time; I was just looking up while drifting backwards to hit an overhead smash during a tennis drill. Yes, I hit the ball but at the same time lost my balance and ended up on my butt. Is it time to address fall prevention or should I wait until I am wearing a cast?

Most fall prevention programs address leg muscle weakness, poor vision and environmental hazards, but that isn’t enough.  Recently I read several new articles on the subject and they put a different spin on the story.

• Prescription glasses: my husband recently switched from bifocals to progressive no-line lens; it took him several days to adjust to the change. Remember if you get a new prescription for glasses your vision and balance may be compromised.
• Distractions: Anyone who is in a rush or distracted in any way is more apt to trip and fall. If you have appointments allow plenty of time to get there; stop texting or talking on the phone when walking or driving.
• Alcohol:  No, you don’t have to give up your glass of wine with dinner, but be aware that the older you are the more alcohol will affect you. 
• Medications: Some medications cause dizziness on their own, but mixing with alcohol could increase the effects.
• Shoes: You want to look good, but it may be time to switch to a flat shoe with heel treads (like sneakers). High heels and smooth red soles are sexy, but they can be deadly.
• Walkers and Canes: Don’t let your pride get in the way of using assistive devices.

By now you are probably wondering if you need to wrap yourself in cotton batten and not do anything at all, but it doesn’t work that way.  You still need to be active if you are going to reap the benefits of muscle strengthening exercises.   The other thing is that you can learn how to fall. When I was a sweet young thing I took Judo lessons. The first lesson was all about learning how to fall. We practiced a rolling fall while slapping our arms on the mat (instead of landing on stiff arms). I seem to remember that as I usually find myself tucking and rolling when I fall. The one time I didn’t was the one time I got hurt.  I wasn’t prepared because I was standing still (albeit on roller skates) when it happened; my feet flew out from under me. I tried to catch myself using my hands and wrists; not a good idea. Ouch.

The moral of the story is that falls can happen at any age; prevention is always a good idea.  Work on muscle strengthening and balance, learn how to fall, learn how to get up, and be careful.

 

Independent Living: Adapting The Home to Accommodate Decreasing Vision

Everyone panics a bit when the topic of remodeling comes up; visions of dollar signs and a lot of hard work come to mind, but it doesn’t have to be that way.

What if I told you that a trip to your favorite home improvement store for a few cans of paint and a handful of light fixtures would be good way to start? You don’t have to spend a fortune to take those first tentative steps toward making your home (or the home of a parent) a safer and more inviting place to live.

Visual impairment is one of the top reasons for loss of independence. Overall light levels for seniors needs to be 25-50% brighter than one might suppose, so for heaven’s sake get rid of those 40 and 60 watt bulbs and start exploring various ways to increase the amount of light in the house.

 Explore the world of light bulbs and light fixtures. Ask about fluorescent fixtures, incandescent bulbs, track lights, and natural lighting. You goal will be to provide bright but gentle overall lighting while decreasing glare and minimizing shadowy areas.

Be especially mindful of good lighting in the bathroom and kitchen. Stairwells and entry ways can never be bright enough, and embrace the idea of motion sensors.  Little things like the reflection of light bouncing off a polished wood table, a shiny counter, or glass framing a work of art can be positively blinding to someone with sensitive eyes.  Overall lighting in rooms and in outdoor areas such as garden or backyard will make a home inviting and functional.

You are probably wondering why I mentioned cans of paint.  Have you ever noticed the way light bounces off from a wall painted with glossy paint? It really does, and the same applies to floor tiles. Think about decreasing glare by repainting walls with low gloss paint in warm inviting colors, and by using low gloss floor tiles.

Use contrasting colors to differentiate one area from another.  For example: door frames should be different colors than walls and other trims. Floors and walls should be of different colors and handrails should be readily visible against a wall.  Little improvements can make a difference.

What do you think? A trip to the hardware store and you can get started with a few cans of paints, window treatments, and light fixtures. You will be so pleased with the results that you will be ready to take on more do-it-yourself projects in the future.  Please share your ideas and success stories for home improvements on a budget.

Senior Living: Adequate Lighting

 

Do you have any idea how hard it is to find a light bulb over 60 watts anymore? It tickled me when I heard a fellow shopper expressed the same sentiments the other day (sometimes I feel that I rant alone).  Well lit rooms seem to be out of vogue or else energy efficiency is more important than being able to see.

Being able to see is important.  Losing the ability to see well is a huge threat to independent living.  Older people need more light.  I get very frustrated when I stay in a vacation rental or visit people who think those bulbs with 60 watts or less are a good thing.  Doesn’t anybody read anymore?

Everyday tasks such as cooking, cleaning, reading or even being able to tell if you have spots on your tee shirt are difficult without adequate lighting.  Age related changes, whether due to cataract, macular degeneration, glaucoma or just plain aging eyes mean decreased visual acuity.

Older people freely admit that they need more light to perform the same activities that they used to do with ease, but few people are consciously aware that bad lighting is threatening their well being.  Appropriate lighting is known to prevent falls, depression, sleep disorders and loss of independence.

Many people don’t know how to buy good lighting products or how to adjust the lighting in their homes for maximum efficiency.  When the light level is increased and glare is avoided, older adults can see better:

• They are better able to function on their own
• They can work on projects that they thought they had to give up
• They experience greater self confidence

Adequate lighting throughout the house is important.  Older people need higher light levels, even illumination, elimination of glare and task lighting to facilitate independent living. Keep in mind these simple tenets:

• Glare is bad
• Older adults need more light 

After much searching I discovered that three-way light bulbs still come in 50-100-150 increments and a few 100 watt bulbs are still on the shelves (if you look hard enough) but guess what, they are really expensive.  It might be just me but I would love to hear what others are doing to enhance lighting in their rooms.

 

Senior Living: Smart Decisions About Health and Well-being

         

People are living longer and they are healthier, but they still make mistakes when it comes to their own health and well-being. Ten years ago The Institute of Healthcare Advancement published a list of common health care mistakes made by seniors. The list is still relevant today. The list serves as a reminder of how “refusing” to use common sense can be detrimental to your well-being.

• Refusing to hand over your keys. Are you still driving even though you feel uncomfortable on the roadways?   Knowing when it is time to stop driving is important to you and to everyone else on the road. 

• Refusing to wear glasses or hearing aids. Why in the world would anyone want to do this?

• Refusing mobility devices: You are not admitting defeat if you use a cane, walker or wheelchair.

•  Refusing to discuss health and intimacy issues with a physician because you are embarrassed or feel that these issues are a normal part of aging.

• Refusing to ask questions. Being afraid to admit that you have no idea what your doctor or therapist is talking about.

• Refusing to safety proof your house. Take all of the advice you can get about fall preventions and fall proofing your house.

• Refusing to admit that you need a device to organize your pills. Taking medications properly and keeping a list of all of your medications is important for good health.  

• Failure to have a primary care physician to coordinate your care. Multiple doctors and treatments programs could have disastrous results if someone isn’t pulling things together.

• Refusing to go to the doctor as soon as warning signs occur.  Stop feeling that at your age it doesn’t matter.

• Refusing to participate in prevention programs including immunizations and routine screenings and examinations.

• Refusing to ask for help.  Don’t wait for someone else to notice that you are struggling, speak up and ask for help problem when problem solving is still an option.

 

 

 

Senior Living: Declare Your Independence

 

Declaring independence is more than stubbornly refusing to move out of the family home.  When you declare your independence you are making a statement.  You are telling everyone that you will do whatever it takes to remain active and in control.

If independent living is your goal you need to be mindful of how to protect yourself.  Fall prevention is at the top of that list.   Everyone knows that a bad fall can spell doom and gloom for an older person.  A history of falling threatens your ability to live independently more than anything else (statistics show that one in three seniors will suffer a fall each year).

As you age changes in health, strength, coordination, reflexes, and visual acuity all serve to alter the way you react to your environment.   Dizziness, light headedness, or any other problems that affect balance are warning signs and should not be ignored.  There are many steps that you can take to reduce your risk of falling.

• Medications are often the culprit, especially if you are mixing prescription medications with over-the-counter supplements.  It is well known that medications don’t play well with others, and the side effects can be detrimental to your health.  Your doctor needs to have a complete list of everything you are putting into your mouth.  Any suspicious reactions need to be reported immediately.

• Are you engaged in an exercise program?  With the blessings of your physician (they hardly ever say no), you can increase strength and balance by exercising regularly. 

• Managing chronic health conditions such as diabetes or heart disease can prevent problems that affect equilibrium.

• Common sense should tell you that you need to safety proof your home.  Most falls occur in and around the house so senior proofing your home is absolutely essential.

• Visual changes are insidious and you may not recognize that you are having trouble until after a fall.  Cataracts and other causes of poor vision can be dealt with if caught early.  Poor vision really does contribute to falls.

• A balance disorder may be related to an undiagnosed medical problem.  Many disorders are treatable.  Seek help.

• Eat well.  The best defense against a fracture is strong bones.  Make sure you are getting enough calcium and vitamin D.

 Sounds pretty simple doesn’t it?  Hopefully you are doing these things already, but if you are not, find someone to help you.  Knowing when to ask for help may be all it takes to keep you in charge.