Smart Senior

Senior to Senior: Reading-Exercise Your Brain

Exercise your brain by reading a novel or two or three. If you are a reader or love your book clubs you will understand. Reading for the brain is like exercise for the body. You can exercise your brain by playing an instrument, learning a new language or taking up a new hobby but reading is more fun and books are everywhere. Reading is good for you. Just 6 minutes of reading had been shown to reduce the heart rate and ease muscle tension; that’s called relaxation. From preschool to old age, it never changes. One of the best ways to grow and stimulate you brain is to read often. If you don’t always have time to curl up with a good book, you might explore the world of audio books. At first your brain will cringe as you force it to concentrate on something new, but the brain is resilient. Soon you will be able to listen as you walk, as you do housework, or while counting repetitions at the gym. Start by listening to a book that you have already read; as with any other form of multi-tasking, it takes a while but the brain soon adjusts to doing more than one thing at a time. You really can walk and chew gum at the same time, so don’t limit yourself. I prefer light fiction during walks and road trips. The main thing to remember is that narrator’s matter, a good narrator is everything. You have a choice of venues; old fashioned cassettes, CDs and Downloads. If you drive long distances to work or walk for exercise, whether on treadmill of around the neighborhood, you will find listening to audio’s an excellent way to alleviate boredom and learn something at the same time. You can find everything in audio form; books on the best seller list, self-help books, learn a language books, fiction, non-fiction…read whatever you are passionate about. What a fun way to exercise your brain and give you a topic to discuss at your next club meeting.

Senior to Senior: Smart Gardening

You know it is spring, temperature aside, when the first seed catalog arrives in the mailbox. Sheer excitement! The full color pictures of ripe red tomatoes, luscious fruits, and healthy vegetables are tempting indeed. Are you going to stick with your old standbys, or is this the year to try heirloom tomatoes or purple carrots? The joy of gardening never goes away but it takes time, energy, and a certain commitment that only a senior can truly appreciate. It may be time to focus on quality rather than quantity, and of course think about how to generate the most satisfaction with the least amount of pain. Yes, pain. If you are in your seventh or eighth decade you are well aware that spending hours bending, reaching, squeezing and straining mean more pain than gain. Whether your passion is flowers or a thriving vegetable garden is moot, you want to plan a garden that works for you. Keep in mind that any garden can be adapted to meet your needs. • Assess your physical needs. • Consider potential problems and figure out how to work around them. If you can’t bend over comfortably consider a raised bed. If you get short of breath plan a garden that is close to the house and keep everything you need within easy reach. Sit whenever possible. • If you are housebound you can plan a garden using containers and window boxes. Grow plants like tomatoes, beans, peas, cucumbers and many flowers vertically by using a trellis. If you can still manage a traditional garden go for it, but let modern technology help you out. It is still gardening if you use seed tapes, pelleted seeds, or even transplant seedlings from a nursery near you. Take advantage of all of the special “enabling” or “adaptive” tools that are readily available. Learn to use your head not your back. Gardening is still gardening if you change your approach. You can experience the joy and reap the benefits with a small garden that requires less work. It’s called “smart gardening.”

Senior to Senior: Shoveling Snow

Winter is nearly over, but it seems that Mother Nature isn’t ready to call it quits. Having over two feet of snow dumped in our yard last weekend was a real wake-up call. This may not sound like a lot of snow if you live in the Midwest, but in Arizona it is a different story. We were not only housebound but we were tasked with clearing 2 ½ feet of snow from our deck and driveway. As seniors we are all aware that shoveling snow can be hazardous to our health. We read about people having heart attacks all the time, but not much about all of the other ways you can hurt yourself. I am referring to soft tissue injuries, lacerations, fractures, low back pain, strains to shoulders, injuries to arms and hands, as well as slips and fall. Pretty scary, but if you can’t stand being in the house any longer you may find yourself throwing caution to the wind. This is just a reminder to be careful and take a few simple precautions. • Check with your doctor and know if you are healthy enough to be doing this yourself • Dress appropriately • Warm up your muscles before you go out there. • Pace yourself, and take frequent breaks. Take your time and keep your cellphone handy, just in case. When possible push the snow instead of lifting it. Do not throw snow over your shoulder or to the side using a twisting movement. Ouch. I had to use a broom, a squeegee mop with a sharp edge, and a regular (not snow) dig- a-hole kind of shovel. What was I thinking? I’ll be ready next year though, and hope you will be too. I plan on looking for an ergonomic grip that can attach to any long-handled tool. The longer grip means you can stand up straighter to avoid awkward and painful bending. A little bit of care can go a long way. You can enjoy yard work and even snow shoveling if you think about what you are doing.

Senior Living: Weathering Winter

Winter can be rough. Many seniors avoid winter by heading south, but the rest of us have to figure out how to weather the storm. Last week we talked about creating a “feel good” zone indoors, but what happens when you want to, or have to, go outdoors. Aches and pains, whether the byproduct of arthritis, degenerative joint disease or just plain old age, plague us all. Skiing is out of the question for most of us, but snow shoeing and long winter walks are still an option. Still, dealing with ice and snow is no joke; even a trip to the mail box can trip you up. That doesn’t mean you should avoid outdoor activities altogether, but use common sense. Dress appropriately when you go outside. Wear sturdy boots and consider ice grippers if you want to stride purposefully along. Walk in the powdery snow on the outer edges of the sidewalk and avoid slippery patches whenever possible. You might consider learning how to use walking poles, even if you don’t normally do so. Be sure to apply sun scream and/or good moisturizers because senior skin is delicate and needs all the help it can get. Dress for warmth. Select loose outerwear like a cape that will accommodate layers of clothing. Heavy snug jackets make you feel hot, uncomfortable and unbalanced. Good insulated boots and thick socks are important. You want your feet to be warm, dry and grounded. Complete your outfit with a warm hat and wear gloves or mittens that are lined with fleece, fur or a thermal material. Oh, and one more thing, protect your muscles and joints. Seniors like to do their own chores; many find shoveling snow both necessary and satisfying. It is not unusual, even for people who don’t normally exercise, to get caught up in the excitement of it all. This might be the year to invest in a lightweight snow blower or electric shovel. Winter shows up every year whether you like it or not. Hibernating is not an option. Lighten up a little, be careful and enjoy the crisp cold feel of it all.

Independent Living: The Cane

Don’t let bad knees cramp your style. Stand tall, look the world in the eye and don’t let the thought of using a cane send you into a tizzy. In days gone by the cane was an important fashion accessory; when did we let it become a sign of disability and defeat? Just knowing that you are doing something positive for yourself should make you feel strong and powerful. For people with arthritis or other joint issues, a cane can mean the difference between dependence and independence. It is time to get over the idea that using a cane or a walker makes you look old and useless. If you are wondering if a cane or other walking aid is for you, talk to your doctor or a physical therapist. No borrowing a neighbor’s cane; a professional evaluation and training are a must if you are going to do this right. A cane does not define who you are, unless you want it too. If a cane helps you walk, when without it you could not, it is worth the effort. The main purpose of the cane is to give you physical support, but it can be a pretty handy tool in other ways too. Use it to retrieve dropped or out of reach articles. Use it to scratch the itch in the center of your back. Use your cane as a pointer or to push a doorbell. Here’s one you are going to like: Think of your cane as a weapon; remember Steed in the Avenger? Find a self-defense class and learn how to use your cane as a weapon. Stand tall and take a few swipes in the air; makes you feel powerful doesn’t it? Attitude is everything. Go ahead and accessorize your cane or buy one made of exotic wood. People will notice an unusual cane and they will comment on it. Believe me, people will speak up if your cane matches your outfit or sports a holiday decoration. You will actually be doing them a favor because they don’t have to pretend not to notice your pain. Be confident. Let the world know you are still here, you are walking and you are as strong and independent as ever.

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: The Perfect Gift

It is never too early, or too late, to shop for presents. Regardless, try being a little creative this year. What are you going to give mom, dad and the “grands”? People spend hours browsing through retail and antique stores looking for the perfect gift, but they often come up empty handed. Face it, seniors don’t need more “stuff” that they will never use, especially more pajamas, nightgowns, slippers or robes. Granted finding the perfect gift isn’t easy, especially when they tell you that they don’t need or want anything at all, but that’s silly. Everyone has a secret list of things that they would like to have but can’t afford, or think they can’t afford, to buy themselves. At times like these it is difficult to be creative, but try to ignore these self-effacing statements and do the right thing. Ergo, seniors need to cooperate too. This means they need to hint broadly and post a list on the refrigerator door. • Think about your senior’s health; a one-year membership at a fitness club or at the local senior center is a fine way to show that you care. • Make up food baskets; not a once a year offering of holiday goodies, but a month to month gift of fruits, soups, crackers, cheeses, breads and other kitchen staples. • Pay for an older adult’s prescription medications for a year, and have them delivered. • Pre-purchase cab fares or bus service or take them out once a week for appointments and shopping. • Gift with a medical alert system, a closed caption phone or other practical safety features. • Volunteer or hire a handyman to winterize their homes, pay for a cleaning service, or shovel snow. If your senior has everything, you can give them the latest books (e-book or hard back), audio books, coupons, art or hobby supplies, or gift certificates at a favorite restaurant. There are many ideas for gifts but nothing is more important than showing them that you care. Forget the chocolates and lap robes and give gifts that they need but are reluctant to buy for themselves. Christmas, birthdays and anniversaries will indeed be dates to remember.

Senior Living: Dental Health

I went to the dentist and lived to tell about it. Seriously, it was painless and affordable. I thought this might be a good time to remind you that routine dental care is important for seniors too. You made your kids go to the dentist and now I am hoping it is your turn. As a child going to the dentist was all about cavities, as a teen it was about braces, as an adult the emphasis became more cosmetic in nature. White teeth and a pretty smile; those were the days. As a senior the emphasis is on health and well-being. It is time to forget about the little space between your front teeth or the slightly crooked canines, or the crowns or the bridges. The focus now is on keeping your own teeth and preventing the gum disease that could trash your health. The good news, thanks to improved dental technology, is that more and more seniors are keeping their own teeth. The not so good news is that because you are keeping your teeth you are in danger of developing an oral infection (a.k.a. periodontal disease or a gum infection). All of a sudden, the news of “no cavities” isn’t good enough, it’s those tiny measurements that they do now. Measurements that indicate how much your gums have receded since last year. “Oh no,” you say. “I’ve never had a seven before.” If that isn’t enough, you have to worry that the bacteria associated with gum disease will migrate, via the blood stream, to others parts of your body. Now we are talking serious trouble. Given the health risks associated with poor oral hygiene the importance of seeing your dentist regularly should be a no-brainer. Unfortunately lack of dental insurance, lack of transportation, phobias, and even difficulty wielding dental appliances can make good dental hygiene difficult. Still there is much to learn about things like dry mouth, fluoride treatments, oral cancer, denture care and new and improved appliances. Oral Health matters. Healthy aging starts and ends with your mouth. Put your fears aside because modern dentistry had come a long way. You have nothing to fear and most dentists have reasonable plans and senior discounts.

Senior Living: Seniors Love Birdwatching

A Love Affair with Birdwatching You know you need to walk more but walking the same old route every day is so boring. Let me introduce you to bird watching, a hobby that will make walking fun again. Wouldn’t you like to know a little more about the cheery critters nesting in your shrubbery? Bird watching is fascinating and it is easy to see why it had become one of the country’s fastest growing hobbies. Walking and bird-watching go hand in hand. You set the pace and the birds provide the entertainment. All you need is a pair of binoculars and a guide book to get you started. Borrow or buy light weight binoculars (at least an 8x magnification) that are not too heavy to hold comfortably in your hands. Next, buy a small guide book that you can tuck in your pocket. That’s all you need to track and identify the birds in your area. Apps and online resources will whet your appetite for more; before you know it bird watching will turn into a true adventure. Ask your grandkids to help you out and don’t be surprised if they offer to join you. If you are new to walking or hiking it is okay to start slowly; in fact, you can sit in your backyard and wait for the birds to come to you. Find a place to sit or stand and just wait. Pull out your notebook and jot down or sketch what it was that caught your eye (the birds color, size, shape, sound and habits). These details will help you identify them when you get a minute to consult your book. What birding can do for you: • Undoes sitting disease. We talked about “sitting disease” last week so you know what I am talking about. • Sharpens the brain. You are multitasking; walking, watching, focusing and taking notes. • Listening and watching stimulates all of the senses. • Improves your mood. Exercise, fresh air, and nature are medicine for the soul. Set your own pace. Listen to your body and relax. Join million of others who have discovered this love affair with nature.

Senior Living: Gardening

Gardening My good friend in Wisconsin, despite a very long and very cold winter, is digging out her gardening tools, dusting off her grow lights and preparing her seed pots. It is time, snow on the ground or not, to think gardening. Once the family had flown the coop and gardening is no longer an economic necessity, you may be asking yourself “why bother.” It is easy to purchase a single tomato, a small bunch of lettuce and a few green onions, but it just isn’t the same. Once exposed to the physical, mental, and spiritual benefits of gardening it is pretty hard to let it go. Planting, digging, mowing and other activities related to gardening are a great work out. Thirty minutes a day of moderate activity, such as gardening, can reduce the risk of many chronic conditions. Not to mention that you will have all of the fresh fruits and vegetables you can eat. Exercise is reason enough, but there is something about digging in the dirt that makes you feel like a kid again. Gardening is dirty, but at the same time there is something life affirming about getting back to basics; soil, seeds, and seasonal cycles. Smart seniors have discovered the world of ergonomic tools. By adopting a few modifications and using innovative tools they can garden without causing excessive strain on tender joints. Don’t worry about not having a green thumb; it may be that your time just hasn’t come yet. Patience, experience, more leisure time, and the maturity that comes with age gives you an edge over your younger more impatient self. Check with your doctor and be sure you understand good body mechanics, and then go for it. Digging, smelling blossoms, breathing in fresh air, feeling the sunshine on your shoulders will bring you inner peace like nothing else. Now the answer to the real question. What are you going to do with your abundant harvest (beside eating more vegetables)? The answer of course is to “share” your bounty with neighbors, friends and the community soup kitchens. Share your joy!