Smart Senior

Senior to Senior: The Little "C"

Everyone knows what the Big C is, but there is another C that needs to be addressed, one that no one likes to talk about. Let’s call it the “little c.” Many seniors have experienced, or know someone who has experienced, an uncomfortable and clearly embarrassing trip to the emergency room because of the little “c,” also known as constipation. You are not alone. Constipation is the most common gastrointestinal complaint in the world. In plain words it is a digestive order resulting in an inability to have a normal bowel movement. It may not sound like a big deal until it happens to you. Constipation is a common problem in older adults. Constipation is usually a short-term problem resolved by taking laxatives or other medications. If home remedies don’t work for you, you may require more drastic measures. Keep in mind that constipation isn’t always about how often you go to the bathroom. Other symptoms include frequent hard and lumpy stools, straining to go, and having to spend more than 5 minutes on the commode. Many seniors, if they talk about it at all, admit that they are guilty of not getting enough exercise, not drinking enough water, and not eating properly. All red flags when it comes to the little “c.: Yes, aging itself can lead to bowel muscle changes but there are other contributing factors. Chronic illnesses as well as many of the medications that older adults take (opiates, some antidepressants, and even blood pressure medications) can be key contributors. Temporary constipation will usually resolve on its own, but if it happens too often it needs to be addressed. If your problem is due to low fiber diets, dehydration, and lack of physical activity, you can overcome it. If lifestyle changes aren’t enough, you may need professional help. Suggested treatments seem simple, but getting stubborn seniors to like prunes, eat vegetables, drink water, and get off the couch can be problematic. Save yourself the discomfort and the embarrassment of going to the emergency room to be treated for the little “c”.

Senior to Senior: Prepare for Power Outages

We have all experienced power outages. Other than having to entertain ourselves for a few hours, they usually aren’t a big deal. The other night our power went out. It was only out for a few hours, and it occurred late at night, but being pitched into absolute darkness was alarming. A few hours without the warm glow of our many nightlights brought a lot of “what if’s” to mind. This summer it is quite probable that your household will lose power, possibly for more than a few hours. Seniors need to know how to protect themselves during these times. Wandering around in the dark trying to find a flashlight, or just making your way to the bathroom can be daunting if you have balance or perception issues. Most power outages are over before they impinge on activities of daily living, but some can last for hours, days, or even weeks. Freezing rain, high winds, damaged power lines, cold snaps and heat domes are all probable causes, but the list continues to grow. During a power outage you may be left without heating/air conditioning, lighting, hot water or even running water. You could be without phone service unless you have an alternate charging device. We need to give this a little more thought. Do you have at least two working flashlights or a battery-operated camping lantern in your house? What about a battery-operated radio? Hopefully the answer is yes. Refrain from opening refrigerators or freezers unless necessary. A refrigerator will keep food cold for 4 hours. A full freezer will keep its temperature for 48 hours. Instead, be sure to have a few days’ worth of non-perishable foods and bottled water on hand. Know your medical needs. If you rely on electricity to power medical devices or take medications that need to be refrigerated, you need to know what to do. On a lighter note, have something on hand to do; hardback books and handiwork can keep periods of isolation from driving you crazy. You really can lessen the impact of a power outage by being prepared.

Senior to Senior: Fall Prevention

Growing old is often associated with the words “frail,” “forgetful,” and “disabled.” Who started these rumors? Recent surveys tell us that nearly half of Americans aged 80 or older are not only in good mental and physical health, but they live in their own homes. Granted edging into your 90s will likely usher in some mobility issues, but you can deal with that. So, what’s the hang up with the “age thing.” Common fears people have about aging are based on worst-case scenarios, rather than on real life statistics. Which means that we, as a group, are more apt to have physical problems than decreased mental acuity. It’s just the way it is. So, what’s the shame in needing to hold onto a guard railing or in using a cane or walker? Yes, falls are the biggest causes of disability in people middle aged and older. There are physical reasons for this, but it has little to do with mentation, unless you are putting yourselves in harm’s way by ignoring a few necessary precautions. Yes, your strength and sense of balance will weaken as you grow older, but you can figure things out, just like you have always done. Think about it; babies fall, teenagers fall, and young adults fall. Few of their falls are reported, hence no statistics, and nobody worries about them. Of course, you should report falls and get checked out, but don’t let the fear of falling keep you from doing all of the things you love to do. Mentally you are okay, so use that mentation, as well as your years of experience, to come up with a plan. Talk to your doctor. Request a PT and OT referral. Senior proof your home. Formulate an exercise plan and shore up your image by improving your posture and your balance. Educate yourself about falling risks. Be proactive in your thinking. There is no shame in being careful. The shame comes from blundering ahead and thinking you know better than the professionals. Physical disabilities are not an indication of how intellectually capable you are.

Senior to Senior: Boredom

Bored Is boredom getting you down? After years of being programed to always have something to do, retirement can make you a little crazy, maybe even a little bored. When we were children complaining of boredom did not illicit anything close to sympathy, so why now? We were told to find a way to entertain ourselves or “they” would find something unpleasant for us to do. We would scurry off and surprise of surprise, boredom would often turn into an adventure. We are the parents and/or grandparents now and the shoe is on the other foot. Not to worry. We have science on our side. Researchers are telling us pretty much the same things that our parents did, that boredom is not a bad thing. In fact, they go so far as to say that boredom is good for your mental health and well-being. When you are bored your mind is free to wander away from required tasks. If you are lucky, you might even be considered a great “thinker” instead of a “doer,” also know as the “worker bee”. In a world where we have been constantly on the go this is no easy task. Psychologically speaking, it is almost impossible. We have been programed to be “doers.” Moments of apparent inactivity make us feel uneasy. It is time to stop over-thinking things. Scientists tell us that boredom is a good thing, and they use words like health and creativity. It is time to realize that boredom is not the enemy. Think of it as a gentle nudge, a hint, that it is time to shake things up a bit. Sounds reasonable, and doable, don’t you think? You have been looking for ways to calm your mind, to think, and to be creative, for as long as you can remember. Perhaps, now is the time. The beauty of boredom is that it forces you to tap into your inner creativity and imagination. Boredom encourages you to try new things and to leave your comfort zone. Go ahead, allow your mind to wander and daydream. Enjoy the benefits. Your brain will thank you.

Senior to Senior: Foot Care

Whether you are eight or eighty you have miles to walk before you sleep. If your feet hurt, it will seem like a very long journey. How many times have your feet hurt so badly that you felt you couldn’t walk another step? Active or aging, your feet have endured more punishment than any other part of your body, and now you are paying the price. Stand up, while you still can, and pay attention to these underappreciated appendages. I know, high arches and shapely toes were considered things of beauty back in the day but look at them now. Mishappen toes, plantar fasciitis, hammer toes, cracked heels, corns and callus, ugh. Reg flags, that’s what they are, so stop bellyaching because you need to wear a bigger size, wide toe boxes, toe spreaders, arch supports and inserts. Hips, knees, shoulders, even ankles can be replaced but artificial joints aren’t going to mean a thing if your feet hurt. Mobility, safety, and the quest for comfort are your world now. You did a lot of things in the name of fashion, fitness, sports, and careers that unwittingly kept you on our feet, but some tender loving care might have, still can, make a difference. Take care of your feet, preferably before they become painful, and reap the benefits. You don’t have to put up with smelly feet, calluses, corns, fallen arches, bunions, tennis toes, fungi, and a plethora of other ailments. Get help. See a podiatrist today. Keep your feet clean and dry. Feet sweat, especially when locked inside covered shoes all day. Wear the right footwear. (this is the one area where you shouldn’t make do with knockoffs). Splurge on shoes that fit well, are made of quality material, and get the thumbs up from your podiatrist. Rest your poor feet whenever you can. Over walking and ill-fitting shoes can trigger foot problems that can ultimately affect balance, stride and comfort. Treat yourself to a professional pedicure and a foot massage as often as you can. A foot care specialist really can turn your life around.

Senior to Senior: Climate Change and Seniors

What can seniors possibly do, beyond surviving the increasing environmental disturbances, to fix the mess that we made? Guilt trip, yes, but if we don’t do something, it is on us. We are the Elders. We are the “Wise Ones,” and the world is watching us. We can always blame ignorance, but we were given pretty good brains, so let’s use them. Look around you. Ignorance and denial aren’t going to cut it anymore. What can seniors do? Well, if you have been paying attention, you might be aware that a group of elderly women (Grannies for the Climate) in Switzerland, just won a case in the Court of Human Rights. These ladies stood up, shook their fists, and let the world know that governments are not doing enough to protect the planet from the consequences of global warming. Wow! This has been an eye opener. How many people do you know care enough to stand up and let their feelings be known in this way? It shouldn’t take having your home swept away by flood waters or flattened by a tornado to make you sit up and take notice. Mother Nature is mad. Not everyone is an activist, but these ladies show that seniors can make a difference. Climate change disproportionately affects marginalized communities, and seniors are particularly vulnerable. Wouldn’t you like the world to be a better place when you leave it than it was when you arrived? Seniors can be proactive. Seniors can be informed. Seniors can raise awareness about the causes of climate change through education, public outreach, and community engagement. Advocate for policies and initiatives that promote renewable energy, sustainable transportation, and environmental conservation in your own community. Conserve like you did in the “old days.” Turn off the lights and unplug electronic devices when not in use. Incorporate sustainable practices daily, such as reducing single use plastics, recycling diligently, conserving water, and supporting eco-friendly businesses. Above all, make sure your government is working to protect your human rights. If our world burns up, washes away, or gags because it can’t breathe, where are you going to live?

Senior to Senior: Anxiety

You are probably thinking, what do old people have to be anxious about? Life is good. You can do and go wherever you want. It’s a piece of cake. Of course it doesn’t work that way; life has been a struggle all along. What if your spouse had a fall and sprained both ankles? What if your nearest and dearest had a stroke? What if you have a destination vacation coming up and you wonder if it is going to happen? What if your blood pressure has taken it upon itself to spike out of control? Suddenly, you find yourself vulnerable and afraid (anxious). That’s just a starter. The possibility of dependence on others, of having mobility and cognitive problems, of being alone and facing financial instability, looms large. Contrary to popular opinion, anxiety is alive and well. There are so many things to worry about that it’s a wonder any of us have retained our sanity. Every day you find new things to worry about. Of course, intellectually you understand that anxiety affects you mentally, emotionally and physically, but that doesn’t make it any easier. In simple terms, anxiety is fear of the unknown. Symptoms such as rapid heartbeat, trembling, gastrointestinal issues, headaches and loss of control take their toll. What can you do? Take a step back and try to calm your nerves. Talk to a friend, a therapist, and your physician. Make sure you are physically okay. They will all tell you to exercise more, meditate, deep breathe, study yoga and chill. The key, they say, is releasing endorphins, which really are a thing, and allowing nature to take its course. Make age count for you. You can handle these stressors the same way that you always have. Reevaluate what matters to you. Tackle your worries one at a time and don’t forget to breathe. Be grateful for each day. Not everyone has had the opportunity to grow old, but you are still here. Take that deep breath and come up with a plan. Tackle the issues that are bothering you and put them to rest. You can do this!

Senior to Senior: Early Dining

We are doing everything we can to keep from becoming “one of them.” You know, those who watch game shows and hit up restaurants for early bird specials. That said, older people do get up earlier, dine earlier, and go to bed earlier. It happens rather insidiously, as does a dozen other things that scream old age. It begins quite innocently, but mostly I think, is related to our sleep or lack of sleep cycle. Many of us are worn out by 7-8 in the evening and we are in bed before late hours and the 10 o’clock news. On the other hand, gasp, we tend to wake up as soon as the sun peeps through the bedroom blinds. Face it. When someone invites you to dinner or a holiday gala that doesn’t even start until 7-8 p.m. you go into a panic. How can you possibly wait that long for dinner. Seniors prefer earlier dining because it means they can make their excuses and head back home at a reasonable hour. It may interest you to know that shifting into an early dining mode is not as dire as you thought. Researchers and Fitness Experts have finally caught up to the likes of us. They are now saying that early mealtimes are good for you. Wow. Our ancestors knew this all along, but as you know, nobody listened to them. Eating late dinners (forget the 7-8 pm dinners that are the norm in books and movies) are associated with weight gain and high blood sugar readings. Well seniors don’t need that. Listening to your body is a good thing, Following the flow of your circadian rhythms results in better digestion, optimal metabolism, and improved sleep quality. Early dining also contributes to better heart health, by reducing the consumption of heavy fatty foods before sleep and improving blood sugar management. Heavy nighttime meals predispose us to health problems such as obesity, heart disease and blood sugar fluctuations. So, go ahead and make your excuses. Enjoy your early bird specials. It’s not only good for your health but it is just the right thing to do.

Senior to Senior: When Seniors Get Sick

Whether you have been super careful or not, the chances of coming down with a viral “something,” is off the charts. A bad cold, despite our best efforts, slipped into our house when we were least expecting it. We were not prepared. Our medicine cabinet was in a story state. Our cold remedies, right down to bottles of aspirin and acetaminophen, had all expired. We hadn’t had so much as a sniffle in years, so we had to learn how to take care of ourselves all over again. The hardest part was realizing that we weren’t as resilient as we thought we were. Seven days of not feeling up to snuff, turned into two, going on three weeks. It’s scary business now as you mull your options. Is it the flu, a cold, or something worse? Regardless, you need to prepare yourself for this event and figure out a way to keep it from getting the best of you. Seniors are tough. They are less likely to run to the doctor or demand pills for their maladies. They would rather suffer in silence or die before asking for help. If you are in reasonably good health, you can give it your best shot. It will take a certain amount of determination and perseverance. You already know that you need to rest and stay home. Not a problem because you won’t have the strength to do much more than that. You also know that you need to drink plenty of water. Staying hydrated will help your body recover faster, even if the thought is nauseating. Eat, even if you don’t feel like it, because aged bodies don’t do well without fuel. Baby yourself, but not too much. Get up and move around, even if it is an effort. Any periods of inactivity weaken you. Pay attention to how you respond to home remedies. Let everyone know that you are sick, for their benefit and for yours, so that they can keep an eye on you. Not all cases of colds or flu require hospitalization, but if you experience chest pain, difficulty breathing, sudden dizziness, lethargy and confusion you will need to seek medical attention. Otherwise give me chicken soup and a mentholated sock around my neck every time.

Senior to Senior: Winter Weather

Winter had been a little slow arriving this year, but it is here now and baby it’s cold out there, and snowy, and slippery. Extreme temperatures changes can be dangerous, especially to seniors. Hopefully you did your grocery shopping and ran your errands before the “big one” occurred, but let’s give all this a little thought. According to studies, winter-related casualties among seniors are cause for concern. Cold temperatures can be devasting. Falls are the first thing that comes to mind, but seniors are also susceptible to hypothermia, frostbite, and other cold related illnesses. In addition, conditions such as stroke, Parkinson’s disease, severe arthritis and even some of your medications may affect your body’s response to cold. Fortunately, we are privy to weather alerts, but it is up to us to pay attention. Get ready when you hear that snow or freezing rain are eminent. You remember what winters used to be like. You really did walk miles to school and schools did not do “snow days.” Everyone knows that furnaces need to be serviced routinely but still you see service trucks called on stormy days and power outages are common. Be sure to keep extra batteries for your radio and flashlight and be able to find them in the dark. Keep electronics fully charged. Keep non-perishable food items in the pantry and don’t forget that you need to have a manual can opener. Stay warm, stay connected, and prioritize your own safety. Stay home. Have projects you can work on. Be cautious. Falls happen. Bone strength, despite all our best efforts, diminishes as we age, and icy steps and walkways can be killers. Step carefully and wear shoes with rubber sole treads for traction. If you rely on a walker or cane, make sure the rubber tips are in good working order. If you feel uncomfortable driving during inclement weather, simply don’t do it. No appointment is that crucial, unless you are scheduled for open heart surgery. It boils down to understanding the impact of cold weather and being prepared. Have emergency numbers handy, consider using a medical alert system, and know that help is available.

Senior to Senior: Memory

You are not alone if memory issues scare you. However, experts assure us that forgetting where you left your keys, or having to retrace your steps because you can’t remember where you left your coffee cup, doesn’t necessarily mean you are sinking into the depths of dementia. People have mini-memory lapses throughout their lives, but they shrug them off, until they here about “senior moments.” Oh my gosh, you think. I forgot to turn the oven off. You panic, even though no harm was done. When people notice changes in their memory, even little ones, a chain reaction occurs. You start monitoring yourself, and you worry. Worry provokes anxiety, and everyone knows what anxiety can do to you. It’s no wonder. Life has become so complex that everyone struggles to keep track of things. You used to proudly call it “multi-tasking,” and you were good at it, but it was exhausting. You may have slipped a little since those days, but it isn’t a big deal. Our memory systems were never designed to keep track of every piece of minutia that comes your way. Yes, as you get older you get more easily distracted, but you can adapt. So, what are you supposed to do? Well, for one thing you can get yourself checked out by a professional and put your fears to rest. Your doctor will factor in things like stress, depression, fatigue, and illnesses. Not to mention vision and hearing changes, medication side effects, alcohol consumption and so on and so forth. Mini lapses are normal. Adjust and adapt. Use external cues to keep you on track. Little things like keeping your keys in the same place, setting alarms, and using timers. Pay attention to what you are doing, if you are cooking something on the stove, stay in the kitchen instead of wandering off and starting something else. Use lists, mnemonic devices, and word association tricks to help you remember names and tasks. If these little mini lapses aren’t interfering with your activities of daily living, then you are likely okay. Live your life. Be happy.