Smart Senior

Senior to Senior: Air Quality

As if the heat weren’t bad enough, we are now besieged with questionable air quality, which is even harder to escape. The numbers, at times well over 100, are not encouraging. A good deal of the air pollution is due to smoke from wildfires, but even without that, our cities often look like they are cloaked in haze. This can’t be good. Seasonal wildfires are making what should be idyllic summers a nightmare. Poor air quality readings are becoming way too common, and experts tell us that episodes of air pollution are likely to get worse instead of better. Once again, we are faced with an unimaginable predicament. This is not the time for nostalgia; we need to protect ourselves and our families by limiting the amount of time spent outdoors, and once again consider wearing a good quality mask. Pollution follows you everywhere. Outdoor air, including pollutants, can enter your house through open windows, vents, or window air conditioning units. The EPA recommends using fans and portable air purifiers if you don’t have central air conditioning units that cool and distribute clean air throughout your house. That’s not too bad, but what about indoors? Indoors is where you really live. Did you know about keeping doors, windows, and fireplace dampers shut? Recommendations go even further than that; avoid activities that create more pollution indoors. We are talking about things like not smoking cigarettes, spraying aerosol products, frying or broiling food, vacuuming, and burning candles or incense. Children, elderly people, and adults with existing lung conditions such as asthma or chronic obstructive pulmonary disease (COPD) are particularly vulnerable. Even healthy people should try to stay indoors. Inhaled smoke particles can irritate the lungs and stress the heart. Not a good time to be jogging or doing much of anything outdoors. We can’t seem to win. Smoke in the air can trigger asthma attacks, worsen COPD, and worsen pneumonia. Symptoms to watch for include increase wheeze, cough, shortness of breath and chest heaviness. People with lung illnesses should keep inhalers handy. Seek medical attention if symptoms don’t improve with your normal medications. We can do this.

Senior to Senior: Heat

Heat waves are blanketing the country. We aren’t talking “scare tactics” or political agendas, but about something going on as we speak. Summer is here, and seniors aren’t doing well. As we age our bodies do not adapt to sudden changes in temperature. Various medical conditions, and the prescription medications taken by many, have been known to exacerbate heat related illnesses. Some parts of the country are in crisis mode. Emergency rooms are not only treating people for heat stroke and heat exhaustion but for burns. The adage of being able to fry an egg on the sidewalk is no longer just a wife’s tale. My cousin, wise woman that she is, wrote this morning about the heat wave engulfing her city. She described measures she was taking to get ready for what was going to be a very warm week. She was up early to do necessary chores while it was still relatively cool. Chores included checking recipes that she could fix in her slow cooker or microwave and making up pitchers of cold drinks to keep in her refrigerator. She, like many older adults, has a problem with dehydration. It is a good time, especially if air quality factors into the equation, to stay indoors. Keep your house as cool as possible with fans and air conditioners. Find indoor tasks and hobbies to keep you alert and give you something productive to do. What else can you do? Be hyper vigilant. Pay attention. Force yourself to drink enough water. Dehydration is a big concern. Protect your skin and eyes. Yes, sunscreen, a nice rich sunscreen that will protect your dry paper-thin skin. Wear a hat and sunglasses and dress in loose-fitting comfortable clothing. Know when to stay inside. Check the weather report for heat alerts. Sun is strongest from 10 am to 4 pm so limit outdoor activities to morning and evening hours. Go to air-conditioned cooling venues set up in schools, senior centers, malls and libraries. Take good care of yourself. Know your own body. Recognize when you don’t feel quite right and call for help. Exhaustion, headache, dizziness and flushed skin can creep up on you. This is not your new normal.

Senior to Senior: Ode to Sleep

Why can’t we sleep? If you don’t leap out of bed feeling perky and filled with joy, you are told there is something wrong with you. Seriously, did you ever feel that way? I mean, don’t teens lump around, and grownups moan and groan about sleepless nights too? We were doing fine before researchers and sleep studies came along. Now we are filled with apprehension. Researchers say that if we don’t sleep more, we are going to die tomorrow. By my calculations I should have run out of steam a good ten years ago. Every other day we are bombarded with articles about sleep studies. My sleep tracker, you know the thing you wear on your wrist that tells you whether your heart is still beating, or not, is a great gadget but don’t let it increase your anxiety. Researchers say that almost half of people over 60 have sleep disorders of some magnitude. It could be true. Every senior I’ve talked to complains about “not sleeping well,” yet they are still chugging along at 70, 80 or beyond. Humm, maybe our Circadian Rhythms are broken. We can do things, they say, to optimize our sleep patterns. They all sound reasonable, but for some reason I seem to resist the idea of warm milk, relaxing baths, and meditating when I want to see the end of my favorite program. Researchers say to go to bed at the same time every night. Factor in exercise, social stimulation, and consider adopting a pet (I like that one, but my critters always want to sleep with me and that is one of the no no’s). The experts seem to give that same advice for everything, but why not just go with “listen to your body.” If you sleep in, rest in the middle of the day, or go to bed as soon as it gets dark…who is to know? If you feel awful, see a doctor and explore your options, but consider that, like with everything else, you might just have to live with it. If you are still alive, despite dire predictions, you must be doing something right.

Senior to Senior: Fatigue

Every senior I know, me included, complains that they tire more quickly than they used to, and they don’t like it. Growing up in an era where “multitasking” was a given makes it doubly hard for us, so we fuss and resist. It is great learning that your lab work is normal but being faced with just “getting older” isn’t exactly a piece of cake. I read somewhere that the top causes of fatigue include nutritional deficiencies, mental health conditions, sleep disorders, junk food, anti-depressants, working out too much (ha ha), stress, and undiagnosed medical conditions. Well duh. Can you accept that some fatigue is your new normal? Can you learn to live with it? How about thinking of ways to enjoy the extra down time that your body seems to require. It really is okay to read a good book or watch a movie (or your favorite soap) in the middle of the day. The real issue here is that it came on so suddenly, or so it seemed. One day you were your usual marathon running self, and the next you just wanted to sink into your armchair and cry. What are you supposed to do? Study it. Keep a journal perhaps. Figure out your ups and downs and learn how to utilize your “peak” time efficiently. You probably already know whether you are a morning person, or a night owl, so stop trying to change yourself. Aging is inevitable. Period. Accept it and adapt. You needn’t be ashamed if you need a few more rest breaks. Keep moving. Think of exercise as medicine. Put yourself first for a change. Eat well, not just for pleasure (no, a donut for breakfast will not do) but for nourishment. Be engaged; one of the best ways to maintain mental and physical acuity is by keeping your mind (and body) engaged. Prioritize rest and pace your activities throughout the day. Explore all of your options. Yes, there are 101 medical reasons to account for “chronic fatigue,” so seeing your doctor for regular checkups is always a good plan, but if everything comes back negative you need to deal with it.

Senior to Senior: Senior Nutrition

Proper nutrition isn’t just about weight loss. As you age you need food, good food, to fuel your body. We all know that we “should” be eating better, but we don’t. When you reach 70, 80 or beyond it is hard to be enthused. It’s not surprising that malnutrition and poor health are flourishing. There are a lot of reasons: a limited income, difficulty getting to the store, chronic illness, medications interfering with taste, problems chewing, poor digestion and no appetite. What’s a person supposed to do? Look around the supermarket. Seniors are filling their carts with frozen dinners and dietary supplements. We mustn’t forget that Seniors love to eat out too, which tells us they still enjoy good food. Who doesn’t? What could be better than having a meal prepared by someone else, and enough leftovers for a second meal at home. Still, restaurant prices are going up and senior menus are shrinking; people can’t afford to eat out every day. That leaves frozen entrees. Can you live on them without endangering your health and wellbeing? Well, maybe…there’s no doubt that they have changed for the better over the years. Shop carefully, splurge on dinners that offer extra protein and other nutritional pluses. Read the labels and make your selections carefully. If you do indulge in prepared frozen meals regularly, be sure to add extra servings of fruit, vegetables, and whole grain breads. So, are you going to die tomorrow if you eat out too often or subsist on tv dinners? Experts say “no” but be sure to research variety as well as good taste. The main thing is don’t forget to eat and consider those nutritional supplements. They taste good and give you extra protein, vitamins, minerals, and the kind of calories that you need. A modest amount of exercise and a healthy diet will do more to keep you active and invigorated than all the drugs in the world. Remember the words of wisdom learned at your mothers’ knee? They still apply. “Drink your milk, eat your vegetables, and no dessert until you clean your plate.” Pretty solid advice.

Senior to Senior: New Year Resolutions

New Year resolutions are old news, or not. Here we are, moving into a new year and we aren’t getting any younger. You may even think that setting goals, making new year resolutions, is no longer relevant. After all, you have “been there, done that,” and it didn’t go all that well. Still, we all need goals. The traditional reset button makes us feel alive and yes, hopeful. We still feel that we can get things done and that we can do better. No age limit in sight. Alas, a lot of resolution don’t come to fruition. The promised “someday” keeps being pushed further and further down the road. Historically speaking, many of our resolutions become abysmal failures. This year will be different thought, because we are going to be realistic. We are going to set goals that we “know” we can achieve. Sounds simple enough, doesn’t it? Goals shouldn’t always be about hard work. Think of some fun things that you have always wanted to do, and go for it. If nothing else you will smile more and you just might have a good time. The good thing is that goals get less expansive as we age, but that doesn’t mean that they aren’t important. The goals you set now are going to determine how the rest of your life is going to play out. Health and wellbeing take center stage. Achieving these goals are going to occupy a good share of your time, but cannot, must not, be ignored. You may have thought that having “bucket list,” was enough. It’s not. Admit it, climbing Mount Kilimanjaro isn’t going to happen, but being able to get through the day without falling and breaking a bone can. The idea is the same. Make it happen by eating healthier, being more active, prioritizing relationships, staying mentally sharp, and embracing new skills. Make it happen by writing down a daily routine and following it. Review your goals on a daily, weekly, and monthly basis. This isnt a once-a-year proposition, but you can do it, because you are not only older, but smarter, wiser and more determined as well.

Senior to Senior: The Perfect Weight

Are you too fat, or are you too thin? Americans have long been obsessed with the idea of achieving the “perfect weight.” The perfect weight for a senior is different, and it is time to sit up and take notice. There is a reason why your doctor weights you every time you walk into his/her office. Your weight tells them a great deal about you. Whether you are too fat or too thin is of great concern. As you approach 70 or 80 you may be told that you need to gain weight. Whew, finally, you think. You finally get to eat all of the things you have been craving for years. Alas, it doesn’t work that way. You now need to think seriously about eating foods that are actually good for you. Not as easy as you might think; your appetite isn’t what it used to be, you have lost interest in cooking, and healthy foods are expensive. What do you do when you no longer have the will or the appetite to fill your plate with all those essential nutrients? Your health care team is there for you. Once they have established why you are losing weight, they will help you get on track, maybe for the first time in your life. They will look at what, when, and how much you are eating, before coming up with a meal plan for you. More than likely, they will suggest eating a series of small meals throughout the day. At your age you need to consider the nutritional value in each bite. Remember the protein drinks that you used to drink to replace meals in order to lose weight? Well, they are still out there, but now they can be used as a way to add “extra” nutrients to your diet. Think nutrition when you prepare your meals. Research on your own or have a dietitian explain what foods give you the most boost for your buck. You need better calories, not just more calories in your diet. Eat carefully and consider the nutritional programs offered by your Senior Centers and Meals on Wheels. A balanced meal can make the difference between health and disability.

Senior to Senior: Healthy Winter

Like it or not, winter is here, holidays are looming, and health care precautions are being ignored. Winter, under the best of times, can be perilous for seniors, but with common sense and a little bit of care, you can make it through unscathed. Most of us enjoy winter. There is something soothing about watching the seasons come and go, and winter is a time to rest, regroup, and think profound thoughts. Still, it comes with real health hazards. Colds, flu, Covid and other respiratory viruses are alive and well, and any one of them could have dire consequences for vulnerable populations. You don’t want to hide out, especially during the holidays, but be cautious. Take scrupulous care of your own health and be the voice of reason in your family. Lead by example. It wouldn’t hurt to start masking again, even if you have all of your shots, when you are out in public. Let others know that you are care about your health, and that you care about theirs. If you have put off doctor appointments, now is the time to get back on track. You will be pleased to note that most doctor offices require masking when you are in their clinics. Stay home if you get sick. Be prepared; stock up on necessary supplies. You know, homemade chicken noodle soup and all of your favorite cold remedies, so that you can nurse yourself back to health. If self-treatment isn’t working, contact your physician. Viruses are first and foremost in our minds, but don’t forget that people over 55 have other thing to worry about. Even a trip to the mailbox or a quick trip to the store, can end up in disaster. Watch out for snow covered ice. Wear non-skid boots, grab a cane with an icebreaker tip, and hire someone else to drive and to shovel your walkways. You may have to stay home more than you would like but your safety is important. Factor in an exercise program, stock up on books, and find other home projects to work on. Winter is the time to regroup and get to know yourself again.

Senior to Senior: Chair Yoga

The time will come when strenuous exercises, even yoga, will be a bit of a stretch (pun). Unless you are super flexible or have been a yoga student for the past 40 years, you just can’t do it anymore. What do you do if you are plagued with shoulder, back, or hip pain? Discuss your symptoms with your doctor of course, but before opting for drugs, physical therapy, or even a chiropractic referral, consider trying a few sessions of chair yoga. You are thinking that chair yoga is for “old” people, which might not set well with you, but sorry to say, you have already turned that corner. Try it for free; watch one of the sessions featured on PBS or check out a video from the library. Look for anything with the words senior or gentle in the title. Seniors looking for a safe, effective way to stretch lazy muscles and relieve pain will love the way chair yoga makes them feel. Remember, I said “chair” yoga, not traditional yoga. I used to be able to do traditional downward dogs, tree positions, or a half dozen sun salutations, but seriously, I can’t do them anymore. Chair yoga is still yoga, but all of the movements are done while sitting in a chair. It is less strenuous on the joints and muscles, promotes flexibility, and can be done by anyone. You can take a class but a video gives you the option of doing it as often as you need it, which may be every day. If you are afraid of yoga, or if you are a purist who thinks it’s regular yoga or nothing, think again. Regular exercises are performed either standing or sitting on a mat, but if you are recovering from surgery or just plain hurt all over, you may not be able to do them. Floor exercises sound easy enough but if you can’t get up without help, balance on one foot, or touch your toes without getting dizzy, it may be time for a change. Consider chair yoga, not as exercise but as a gentle therapy session.

Senior to Senior: Walking Adventure

Walking is the simplest and easiest exercise that there is, even for the “oldest of the old.” What does that mean for seniors who are reaching that undefinable age? Studies show that strolling even one hour every week (10 minutes a day) will keep you healthier longer. Walking, even strolling, is linked with prolonged life in older adults. There are tons of recommendations about how much exercise is needed at every age, but it seldom addresses true seniors. Our youth-oriented society perpetuates the idea that you have to run, or at least walk very fast, to make exercise count, but what happens if you just can’t? They seem to forget that most older people, no matter how well intentioned, cannot run marathons anymore. Face it, at 70 or 80, with sore feet, joint pain, and chronic medical issues, slowing down is a given. The focus now is on how to slow down without stopping altogether. Now that we know that even a stroll is beneficial, let’s rethink walking. Think about walking as an opportunity to meditate, talk with God, connect with likeminded friends, or finally taking the time to smell the roses. Going for a walk shouldn’t be a chore, it should be a privilege. Walking can be more than exercise; it can be an experience. Explore the possibilities and think of it as an adventure each time you step out the door. • Pay attention to your surroundings. • Walk at the park, on a trail, or just around your neighborhood. Carry a guidebook and really look at each tree, flower, bird and butterfly. • Refresh your sense of history by reading signs and plaques. • Visit an art gallery; there is nothing like looking at the world through the eyes of an artist. • Follow your nose. Smell the newly mowed grass or be enticed by the aroma of fresh brewed coffee or baking bread. • Love the feel of sun on your face; sit awhile on a bench and just be. Invite a child to join you. Teach. Learn. Relax. Smile if you find yourself enjoying yourself; the whole world will smile with you.

Senior to Senior: Risk Assessment

Seniors are people too. Unfortunately, many of us are a little naïve. It’s an honest mistake. You tossed your masks in the garbage because you were eager to see and be seen; to join the human race again. Some of us aren’t so eager. We, “the vulnerable elderly” are still content to hid our wrinkles and crinkles behind a mask because we aren’t quite ready to be a statistic. Before you make your final decision, keep in mind that the pandemic isn’t over. Covid continues to take its toll on seniors. You may think you don’t care, but do you really mean it? Think about it for a minute. The average 85-year-old still has about 7 good years left. So, stop thinking of yourself as someone who is going to die tomorrow anyway. Seniors are very important people and they still have a lot to contribute. Make your voices heard and your votes count. Your city, your state, your country needs you. Speak up and take care of yourself. You may think others have enough common sense to take care of their fellow man, but history tells us that this isn’t necessarily so. Leaving your wellbeing in the hands of others is risky business. Masking and avoiding crowds are still the best defenses. Kids are questionable; little kids are like Petrie dishes, incubating who knows what. Much as you love them, with fall coming on, you need to be on your toes. People with weakened immune systems and health issues are at risk, vaccinated or not. You already know that seniors have enough trouble with brain fog, fatigue, and muscle plain as it is, without adding Covid to the mix. Avoid crowds; you may be careful but you don’t know if the person sitting or standing next to you is as conscientious as you are. Consider your own risks, make your decision, and abide by it. Let everyone know that you are still relevant; the world needs your input, your contributions, and your wisdom. The best way to prevent long term Covid is to avoid being infected in the first place.