Smart Senior

Senior to Senior: Mindful Knitting

My mother could knit the most beautiful Norwegian ski sweaters you’ve ever seen, me not so much. The last thing I remember knitting was a long green scarf when helping out our Girl Scout leader. I know enough about knitting to know that a real craftswoman can turn out unbelievably even stitches, and without even looking down at her hands, but that isn’t enough. I wasn’t terribly surprised when I read a newspaper article about a major corporation suggesting that their employees take up “mindful knitting” to help them relax. Who knew, maybe our mothers and grandmothers were on to something, besides adding sweaters and mittens to our wardrobes. The focus of knitting used to be to produce sweaters, scarves, booties and blankets, but now knitting is being taught as a way to meditate. Knitting, they say, can lower your blood pressure and improve your mental health. When you doing something by rote whether it be knitting, coloring or scrapbooking, the mind can relax. If they had told me that knitting was the new yoga way back when, I might have looked at it differently. Instead of fuming over dropped stitches I could have viewed the repetitive motion and the soothing click of the needles as a subtle meditative technique. The upside is you don’t have to go to a yoga studio to achieve this inner peace; you can knit any time and any place. Its not about what you make that is important. Paying attention to each stitch and the rhythmic pace of doing the same thing over and over can be soothing. Hobbies that require mindful, solitary activity such as knitting can help break the stress cycle. Knit simply for the sake of knitting. You can be creative but if knitting the same scarf over and over works for you, that is fine too. Go ahead and use different colors and different yarns if variety is important to you, and if one of those pieces becomes a thing of beauty, you can give it as a gift. Don’t roll your eyes if a boss or a friend hints that “mindful knitting” might be good for you.

Senior to Senior: Mindful Knitting

My mother could knit the most beautiful Norwegian ski sweaters you’ve ever seen, me not so much. The last thing I remember knitting was a long green scarf when helping out our Girl Scout leader. I know enough about knitting to know that a real craftswoman can turn out unbelievably even stitches, and without even looking down at her hands, but that isn’t enough. I wasn’t terribly surprised when I read a newspaper article about a major corporation suggesting that their employees take up “mindful knitting” to help them relax. Who knew, maybe our mothers and grandmothers were on to something, besides adding sweaters and mittens to our wardrobes. The focus of knitting used to be to produce sweaters, scarves, booties and blankets, but now knitting is being taught as a way to meditate. Knitting, they say, can lower your blood pressure and improve your mental health. When you doing something by rote whether it be knitting, coloring or scrapbooking, the mind can relax. If they had told me that knitting was the new yoga way back when, I might have looked at it differently. Instead of fuming over dropped stitches I could have viewed the repetitive motion and the soothing click of the needles as a subtle meditative technique. The upside is you don’t have to go to a yoga studio to achieve this inner peace; you can knit any time and any place. Its not about what you make that is important. Paying attention to each stitch and the rhythmic pace of doing the same thing over and over can be soothing. Hobbies that require mindful, solitary activity such as knitting can help break the stress cycle. Knit simply for the sake of knitting. You can be creative but if knitting the same scarf over and over works for you, that is fine too. Go ahead and use different colors and different yarns if variety is important to you, and if one of those pieces becomes a thing of beauty, you can give it as a gift. Don’t roll your eyes if a boss or a friend hints that “mindful knitting” might be good for you.

Senior to Senior: What Are You Eating?

After 50 plus years of planning and preparing meals I seem to have lost my enthusiasm. I am not alone. Seniors eat out a lot. Handicap parking spaces at local restaurants are filled by 4:30 as seniors gather to take advantage of early bird specials, senior discounts, and friendly wait staff. Then there’s the grocery store. Mini shopping carts and scooters in every aisle as seniors fill their carts with frozen entrees, bread, and cereal. We should be buying meat and fresh produce, but then we’d have to figure out what to do with it. It isn’t that we don’t know better. We l grew up understanding that good food and an active lifestyle were good for our health and well-being. We did our best for years, but it is harder now. Life would be great if we were all perfect, but alas we are not. Eating affordable healthy foods is a good plan but harder than one might suppose. We are bombarded with too much information these days, and it gets overwhelming as well as expensive. Experts tell us to plan ahead, buy fresh fruits and vegetables and use our freezers. These are great ideas if you have a lot of storage space, are good cooks, or have the time and desire to prepare meals from scratch. Convenience has become a fundamental issue for busy Americans. Nuking a tv dinner is a lot easier and cheaper than preparing meals from scratch, but it makes us feel guilty. Eating healthy meals boils down to having simple healthy ingredients on hand, and doctoring up some of our favorite recipes. For starters, make them healthier; add grated vegetables to meatloaf, burgers and tomato sauces. Be creative and add chopped green leafy vegetables to omelets, quiches, baked pasta dishes or any other creamy cheesy dishes. Simple is good. Forget about gourmet dishes unless cooking is your passion. If you can’t stand eating alone it’s okay to go out, but not all the time. Don’t forget you can make friends and have a good meal at your neighborhood senior center.

Senior to Senior: Summer Health

Spring leading into summer is the perfect time to reassess your good intentions. If your New Year Resolutions didn’t pan out, or if you are bored with your old routines, it isn’t too late to regroup. Brighter days and warmer temperatures boost morale and make anything seem possible. It’s about time too; gray skies, bulky clothing, high calorie comfort foods and inactivity tend to bog us down. Now is the time to renew your resolutions. Comfort foods lose their appeal and your body starts to crave fresh fruits and vegetables. Fresh air, sunshine, picnics, and summer clothing will have you smiling in no time at all. Summer produce arrives early in the stores and will tide you over until your own garden comes to life. Fresh fruits and vegetables make it easy to plan healthy dishes and a salad becomes a work of art. Take advantage of the warm sunny days and stay out of the kitchen. Fire up the grill and cook outside whenever possible. Accompany your entrées with grilled veggies and chilled sides. No muss, no fuss. Keep cool and prevent dehydration by increasing your fluid intake. Drink plenty of fluids (seniors as well as youthful athletes aren’t particular good about hydration). The symptoms of dehydration (dry mouth, fatigue, headache, dizziness, breathing difficulties) can sneak up on you. Don’t forget to exercise. Spend less time at the gym and get outdoors. Look for outdoor yoga classes or hiking groups. A daily walk, a bike ride, a round of golf, gardening and swimming all count as exercise. Be careful. Blazing sunshine and high temperatures can pose a threat to a senior’s fragile skin. Good skin care is more important than ever; sun screen, moisturizers and hydration are important. Avoid direct sunlight during the warmest part of the day (10 a.m. to 3 p.m.), know if any of the medications you take cause photosensitivity, and don’t forget insect repellent. Let the weather be your friend. With a little bit of care, you can let yourself be inspired; enjoy summer drinks, eat light healthy meals, and just kick back.

Senior to Senior: Pets for Seniors

Pets are great fun. Studies indicate that pet ownership is actually a good thing, and age has nothing to do with it. Once a pet lover always a pet lover. Seniors love warmth and companionship as much as anyone, but when they reach a certain age they may wonder if the responsibility is too much. It’s a valid concern, but with a little bit of planning they can provide a home for a deserving pet, and enhance their own lives at the same time. Seniors are wise enough not to take on a pet with longevity issues, like a parrot, but it is pretty hard to resist cats and dogs. Puppies and kittens are irresistible and they make you laugh, but be realistic. If you adopt a youngster you need to come up with a contingency plan. Consider transportation to pet stores and veterinarians, as well as someone to care for them if something should happen to you. A young pet is invigorating but sometimes it is that vigor that trips you up. Did you know that 86,000 people in the United States end up in the Emergency Room every year because of falls caused by pets? People often fall while walking pets, chasing them, being knocked off balance by them or tripping over them. If that sobering thought deters you, consider adopting an older pet. Think of a pet that is already trained, doesn’t chew or scratch, and is content with a stroll instead of an aerobic workout. All it takes is a little care and a little mindfulness: • Seriously consider obedience training • Take evening walks before dark • Wear sturdy shoes • Be mindful; don’t let yourself be distracted • Watch for anything that might attract your pet’s attention Most of these suggestions are in reference in dogs, but cats can get underfoot, escape, or get into fights so vigilance is important with them too. Does that mean you should forget about having a pet? Not necessarily, the benefits still outweigh the risks and of all the fall related injuries reported, pet related ones only account for about one percent. Share your love.

Senior to Senior: Simplify Your Life

Seniors often say that they are busier now than when they were working. I’m never quite sure if they are bragging or complaining, but it does seem that time flies by faster than it used to. A certain urgency weighs heavily on all of our minds. Things to do and places to go, but time flies, and it gets harder and harder to fit everything in. What’s the best way to keep from spinning your wheels? When you had small children in the house and you worked full time, you had to be super organized. Forget about the “I’m retired” mindset and learn how to reorganize your life again. If you play your cards right you can still find time to “have it all.” • Accept that you are older. • Accept that you no longer have unlimited energy. • Accept that you need to regroup. Figure out how to save time and eliminate stress. Anything and everything that you can do to save time will buy you more time. Redefine what is important. What was absolutely necessary yesterday may not be so significant today. Let it go. Housework and spring cleaning come to mind. Learn to stop stressing, nobody cares. Keep up the best you can, but stop comparing yourself to others. Use methods like flylady.com, to learn simple ways to cope and move on. Don’t spend hours obsessing when you could be volunteering, painting, writing, studying or traveling. Be willing to delegate; for the price you used to pay for those $5 lattes, you can have a cleaning service come in once or twice a month. Use the dishwasher that has been setting unused in the corner of your kitchen. Take advantage of delivery services, unless shopping is your passion. Time is what we are talking about here; your time. “Your time” is more important than ever. Use it to catch up on correspondence, take a class, volunteer an hour or two of your time, or take your granddaughter out for lunch. Do what you love, get some exercise, and simplify your life. Being “busy” isn’t everything.

Senior to Senior: Sunburns

Last week it was snowing. This week we are dealing with another issue of concern to seniors. Too much sun is not age specific, but seniors seem to be more aware than most. Strained muscles pale in comparison to damage from too much sun. The snow is almost gone and the warmth of spring sunshine feels like a gentle caress, until you come home from your walk with a red face. A sunburn? Surely not, it’s only March. Enjoy the sun but respect its power, whether it is March or July the rays can do a lot of damage. Be aware, especially now, even though it is only March, that surfaces such as snow, sand, concrete and water reflect and intensify sunlight. Obviously, the need for a good sunscreen is not seasonal. Researchers are pretty adamant that we are at risk for skin cancer every time we go outdoors without protection; as if it isn’t bad enough to have dry skin and wrinkles. It isn’t fair. You wait all winter for the day you can lift your face to sun, trade your parka for a sleeveless tee-shirt, and run barefooted through the grass. If you were a cat you would be purring, but be careful. • You can still go outdoors but try to minimize sun exposure by getting up early and taking your walks before 10 a.m. or after 3 p.m. • Apply sunscreen liberally and frequently every two hours if you must be outdoors. • Wear appropriate clothing. Yes, that means a wide brimmed hat, long sleeved shirts, and long pants. That shouldn’t be too difficult because like it or not, older arms and legs don’t look that great anyway. Sunscreen may not be enough, but it’s a start; apply liberally to dry skin 15-30 minutes before going outdoors. Pay particular attention to face, hands and arms. Apply in the morning, after swimming, or after perspiring heavily. Prevention is the key. Get used to the idea that the tan we worshiped in our youth doesn’t cut it now. Skin cancer is no joke.

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 to Senior: Furniture for Seniors

You are officially “older” when you, or someone near and dear to you, starts having trouble getting into and out of chairs. At home you/they can distract everyone with conversation or laughter, but when you upend a table at a restaurant it is downright embarrassing. You are already doing exercises to strengthen your leg muscles, but that might not be enough. A few pieces of carefully selected furniture could make a difference. Don’t panic, but don’t wait too long. You may not be ready for a recliner-lift chair yet, but you need to explore some options. Think about it. You can fall down just reaching for a newspaper. You can slide off the edge of a slippery couch or a soft mattress. You can fall the next time you grab a rickety table to steady yourself, or you can hurt yourself bumping against an end table that has sharp edges. There are dozens of hazards right there in your own home. Changes to your home should be the next logical step. Safety and comfort are essential and well worth the effort. Shop with family or friends. Do not order on-line and do not ask others to shop for you; you need to go along to give each considered item a “test drive.” Grab bars and raised toilet seats are important, but today we are looking at furniture. The biggies, of course, are chairs, couches and a bed that you can easily get into and out of. Your feet must reach the floor when sitting and you have to be able to get in and out/ or on and off unassisted. You are officially past the age of beanbag chairs and overstuffed cushions. You want well-constructed furniture that will meet your physical and medical needs. No slippery vinyl and no more plastic slipcovers. You can buy fabrics that are both attractive and easy to clean. You may be attached to grandpa’s horsehair sofa, but this is not the time to let fond memories sabotage your quest for independent living.

Senior Living: Kindness and Longevity

Diet, exercise and socialization pave the way to a long and healthy life, but researchers are now saying that “happiness” plays an equally important role, and it is a lot more fun. Last week we touched on the importance of goal setting; why people are happiest when they have a reason to get up every morning, but is that enough? Keeping busy (having a goal) is important, but you aren’t off the hook yet. Your assignment for this week is to practice being kind, both to yourself and to others. Being kind isn’t all that hard, but you may need to give it a little thought. Don’t be intimidated. You don’t have to be faster than a speeding bullet or able to leap tall buildings in a single bound to show that you care. What does this have to do with longevity? Researchers assure us that engaging in little acts of kindness actually make you “feel good,” and all without costing you a thing. If “feeling good” isn’t scientific enough for you we can talk about how the body releases dopamine, a natural mood elevator, and endorphins, which contribute to a natural sense of well-being. With dopamine and endorphins on board you are ready to focus on the rest of your life. Squelch feelings such as fear, anxiety, sadness, depression, anger and hostility and do something nice. An act of kindness can go so far as to reduce stresses, lift emotions, and decreases negative feelings. Simple acts of kindness: • Let someone go ahead of you in line • Hold the door for someone, and smile. • Let a car merge ahead. • Pick up trash at a park or playground. • Send a card or e-mail just to say hello. • Volunteer time or goods to local charities. Yes, the verdict is in; being kind is good for everyone involved. Extending the holiday spirit throughout the year may well be the easiest way to improve your health. Living a long and happy life is indeed a bonus.