by Shelley | Apr 19, 2021 | Healthy Aging
A good night’s sleep can be hard to come by even during the best of times, especially for older adults. Insomnia and aging seem to go hand-in-hand. Some seniors may have difficulty falling or staying asleep.
Research shows that from sleep apnea to restless leg syndrome, as much as 30% of the population suffers from insomnia. As concerns about the COVID-19 pandemic linger, some seniors are also experiencing anxiety that may disrupt sleep or cause insomnia.
When it comes to solving sleep issues, people may simply give up on getting a good night’s rest. Unfortunately, it’s not something you should just try to live with. There are many negative health consequences associated with a lack of quality sleep, including:
- Weakened immune system that puts you at higher risk for colds and viruses
- Poor nutrition, which often contributes to unintended weight gain and greater incidences of diabetes
- Change in disposition (quick to anger or easily tearful) because the body doesn’t have enough time to refresh itself
- Sedentary lifestyle, which is believed to be as dangerous as smoking
- Increased chance of experiencing falls, which are a leading cause of disability
6 Ways to Beat Insomnia as You Age
- Exercise every day: When you feel tired, you are more likely to develop bad habits that lead to a sedentary lifestyle. And a lack of exercise is linked to poor sleep. It’s something of a vicious cycle. By staying active throughout the day, you’ll likely sleep better at night. Walking, chair yoga, swimming, and gardening benefit the body, mind, and spirit.
- Limit caffeine: Being overcaffeinated is another cycle that is easy to fall into when you are tired. While caffeinated beverages might give you a temporary pop of energy, more than a cup or two a day actually exacerbates sleep problems. Limiting your intake of candy, tea, soda, and even hot cocoa may improve sleep quality.
- Create a sleep space: Creating a dark, peaceful sleep environment might also help you beat insomnia. Turn off the television, smart phone, and other devices at least one hour before bedtime. Turn down the thermostat. If you can’t relax when it’s too quiet, try using a white noise machine or a fan.
- Be consistent: Sleep specialists often suggest a strict sleep schedule. Have set times to wake up and go to bed. An irregular sleep schedule interferes with the body’s natural circadian rhythms. If you have to, set an alarm so you rise at a similar time each day, including on weekends.
- Skip the alcohol: People often think a glass or two of wine at bedtime will help them relax and unwind, making it easier to sleep. In reality, alcohol disrupts melatonin in the body. That can wreak havoc on your sleep/wake cycles. It also worsens snoring and sleep apnea, both of which contribute to poor sleep.
- See your doctor: Despite your best efforts at overcoming insomnia, sleep may remain elusive. Sometimes an undiagnosed medical condition is the cause. You may want to schedule an appointment with your primary care physician. They might be able to figure out what the problem is or refer you to a specialist for a sleep study.
Sleep is just one factor that contributes to a healthy lifestyle for older adults. To stay updated on the latest news on wellness and aging, we encourage you to bookmark our blog, The Senior Community Lifestyle, and visit often. We talk about issues ranging from nutrition and exercise to friendships and volunteering!
by Shelley | Apr 12, 2021 | Healthy Aging
As the number of adults in this country who’ve received the COVID-19 vaccine continues to climb, concerns about its safety and effectiveness linger. From cost to side effects, people still have many questions.
To help you and a senior loved one make an informed decision about getting vaccinated, we pulled together some commonly asked questions. We share answers from public health experts.
5 Frequently Asked Questions about COVID-19 Vaccines
- Since the vaccines were approved so quickly, are they safe?
The first two vaccines, developed by Moderna and Pfizer-BioNTech, were indeed rolled out quickly. But both met the criteria for receiving an Emergency Use Authorization (EUA).
Simply put, that means each vaccine went through a three-phase clinical trial and at least half of the phase three participants were followed for two months or more after the trial’s completion. The Food and Drug Administration (FDA) has more information on their website. Visit Emergency Use Authorization for Vaccines Explained to learn more.
- How much will I have to pay for the vaccine?
Unlike other recommended vaccines, this one is available at no cost. According to the CDC, that’s because the COVID-19 vaccine doses were purchased using taxpayer money.
Vaccine providers, however, may charge an administration fee for giving a patient the shot. According to the CDC, a vaccine clinic host organization “can be reimbursed for this by the patient’s public or private insurance company or, for uninsured patients, by the Health Resources and Services Administration’s Provider Relief Fund. No one can be denied a vaccine if they are unable to pay the vaccine administration fee.”
- Does the vaccine use a live virus to build immunity?
This is a myth that keeps people from getting vaccines. No, the COVID-19 vaccine does not contain a live virus. While you may experience minor side effects for a day or two after being vaccinated, it is usually means the body is building immunity.
The most common side effects include some swelling and redness at the injection site, fever and chills, or fatigue. These symptoms last for a few hours or up to a few days. Some people have experienced severe allergic reactions.
- Do you need the vaccine if you had the coronavirus?
Because the science isn’t clear yet on how long natural immunity lasts after a person has had the coronavirus, the general recommendation is yes. You should still be vaccinated unless your primary care physician advises against it.
Researchers seem to believe the body’s natural immunity varies from person to person and may not last more than a few months. As we learn more about COVID-19, this recommendation may change.
- Do you still need to wear a mask after being vaccinated?
Yes, you will still need to wear a mask. While the vaccine offers you protection, experts don’t know if you can still transmit it to others if you are exposed. This is another area of ongoing research and recommendations from the CDC may change as scientists learn more.
Learn More about COVID-19
The CDC has a dedicated COVID-19 resource center on their website. You will find guidelines on topics ranging from whether you need to quarantine to where to find vaccine clinics in your area.
Residents and staff at Heritage Senior Communities were fortunate to begin receiving their vaccines in January and February. Visit our Facebook page to see how excited our residents were to be vaccinated and why. From wanting to see a new great-grandchild to being able to volunteer at the community again, you’ll see a lot of smiling faces as vaccines are administered!
by Shelley | Apr 5, 2021 | Dear Donna
Dear Donna:
My mom has always been very social. After my father passed away three years ago, she struggled without him. Just when she was getting back on her feet, the COVID-19 pandemic occurred. Since then, she has been forced to remain mostly isolated.
While she recently received her first COVID-19 vaccine, we know it will take a few months until she can be out and about again. Our family members routinely check in with her using Zoom and Skype, but it’s just not enough. I’m trying to find something she can do from home that will help her feel connected and purposeful.
Do you have any suggestions? I’m sure you’ve probably heard this question before and have some ideas.
Kind regards,
Krista in Saginaw, MI
Encouraging Virtual Volunteerism during National Volunteer Week
Dear Krista:
Your question is a timely one! National Volunteer Week begins on April 18. Research shows seniors who lend their time and talent to a cause close to their heart reap a variety of mental and physical health benefits. From fewer incidences of depression to less risk of heart disease, volunteering might be the perfect solution for your mother.
There are plenty of organizations looking for virtual volunteers. Since your mother seems comfortable using technology, there will be even more opportunities open to her. Here are a few suggestions for connecting.
First, contact the United Way agency nearest to your mother’s home. They might know of local nonprofits looking for remote volunteers. When the coronavirus is behind us, she might be able to lend her time to the organization in person.
If you don’t have any luck with that option, there are a variety of national organizations you can explore. Two with easy-to-navigate volunteer websites are:
- VolunteerMatch: This nonprofit organization has been matching volunteers with agencies in need since 1998. Because of the COVID-19 pandemic, their number of virtual volunteer opportunities increased to over 600,000 nationwide! Your mom could choose to be an eBook Buddy to a child who needs help reading. She might also be interested in writing social media posts for a nonprofit animal rescue or anti-bullying organization. There are volunteer projects for every interest imaginable.
- Points of Light Foundation: A global leader in nonprofit development, Points of Light Foundation also works to inspire and expand volunteer communities. They, too, have expanded the number of virtual projects volunteers can connect with. You can search their database for both short-term and long-term tasks your mother might be interested in.
I hope this gives you and your mother some useful ideas, Krista!
Sincerely,
Donna
Heritage Senior Communities in Michigan and Indiana
A family-owned senior living provider for four generations, Heritage Senior Communities has locations throughout Michigan and one in Indiana. If you have questions about independent living, assisted living, or memory care, call the Heritage community nearest you to talk with one of our team members. We are always happy to help!
by Shelley | Mar 22, 2021 | Alzheimer's and Dementia
When you notice changes in an aging parent’s memory, you might worry it is Alzheimer’s. For many people, it’s the only symptom they are familiar with. Others, such as a change in disposition or problems managing finances, can be red flags, too. But each of these can also be warning signs of a reversible medical condition, such as a vitamin B12 deficiency or an undetected infection.
While there is currently no cure for Alzheimer’s, early interventions may help slow progression of the disease. That’s why it’s important for a senior to see their physician when changes first begin to appear.
How Physicians Diagnose Alzheimer’s
People are often surprised to learn there is no single test that can diagnose Alzheimer’s disease. Instead, it is a process of identifying common symptoms of the disease and eliminating other potential causes.
If a physician suspects Alzheimer’s disease, they will usually complete the following tests to arrive at a diagnosis:
- Family and personal medical history: Your parent’s doctor will likely ask you to share the changes that concern you, so create a list before the first appointment. The doctor will also ask questions about the senior’s medical history and personal lifestyle factors. Diet, exercise, alcohol consumption, and smoking will likely be discussed.
- Physical examination: The physician will assess the senior’s mental and physical wellness. This usually includes checking blood pressure, heart rate, temperature, pulse, and reflexes. The doctor will assess cognitive abilities by asking the senior a series of questions or presenting them with problems to solve. They are designed to evaluate memory, judgment, attention span, reasoning, and language skills.
- Brain imaging: Brain scans are usually conducted. They help detect if the brain is shrinking, while also looking for other potential causes of the changes you’ve noticed in your parent. An aneurysm, tumor, nerve injury, or stroke can all be detected through brain imaging. These conditions can also cause symptoms that look like Alzheimer’s.
- Blood tests: To rule out other conditions that mimic Alzheimer’s, bloodwork will be performed. It can detect a thyroid problem, a urinary tract or other infection, or vitamin B12 deficiency.
- Depression evaluation: Depression is another illness that causes symptoms similar to Alzheimer’s. So much so, it is often referred to as pseudodementia. The physician will usually conduct a depression screening or refer the patient to a mental health expert for an assessment.
- Spinal tap: A process that has been used with success in European countries is collecting cerebrospinal fluid (CSF) to identify biomarkers. It’s done through a spinal tap. In 2018, the Food and Drug Administration approved it for use in this country.
Based on the results of these tests, the primary care doctor will determine if the symptoms are likely Alzheimer’s or another form of dementia. If so, they may refer the patient to a neurologist for further follow-up. The tests might also identify a different medical condition that will require appropriate follow-up.
Leaders in Memory Care Services
At Heritage Senior Communities, we understand how difficult it can be to meet the needs of a loved one with memory impairments at home. Whether it’s Alzheimer’s disease or a different type of dementia, safety and quality of life are issues families worry about.
That’s why many of our assisted living centers have a dedicated unit focused on memory care called The Terrace. We invite you to call The Terrace program nearest you with questions about memory care or to schedule an in-person or virtual tour.
by Shelley | Mar 15, 2021 | Healthy Aging
After a long, cold winter, many people find themselves suffering from a vitamin D deficiency. We may see a significant increase in vitamin D deficiency this spring due to the months of quarantining at home because of COVID-19. That’s because a lack of exposure to sunlight translates to less vitamin D production.
There are other medical conditions that can cause low vitamin D, such as obesity, Crohn’s disease, cystic fibrosis, and celiac disease. These health issues make it more difficult for the body to process and absorb vitamins and minerals.
Knowing how much vitamin D you need in a day and how to work it into your daily diet is an important part of successful aging.
Vitamin D and Healthy Aging
Getting the right amount of vitamin D is important for everything from quality sleep to cancer prevention. Here are a few problems that can occur when the body is deficient in this essential vitamin:
- Cancer: Vitamin D deficiency is linked to higher rates of some forms of cancer, such as prostate, thyroid, lung, and breast.
- Dementia: There is evidence that seems to indicate low vitamin D may put people at increased risk for cognitive decline and dementia.
- Heart disease: The risk for cardiac diseases also goes up when your vitamin D is low. This is especially important because heart disease is the leading cause of death in this country.
- Multiple sclerosis (MS): Studies show maintaining adequate levels of vitamin D may help prevent or treat MS, a disease that attacks the protective sheath that covers nerve fibers. It results in communication problems between the brain and the body that can be disabling.
- Osteoporosis: Studies suggest maintaining proper levels of vitamin D and calcium can slow bone mineral loss, which helps prevent osteoporosis and bone fractures.
One challenge with preventing a vitamin D deficiency is that the symptoms can be easily overlooked. Here are a few signs to watch for in yourself or a senior loved one.
Recognizing a Vitamin D Deficiency
Recognizing a vitamin D deficiency is difficult because the symptoms are so vague. They are often mistaken as a normal sign of aging or a side effect of medication. Vitamin D deficiency symptoms can include:
- Fatigue or weakness
- Muscle or joint pain
- Aching bones
Your primary care physician can order a simple 25-hydroxy vitamin D blood test to make a clear diagnosis. If you are deficient, treatment will depend on the severity. Your physician may order a prescription dose of vitamin D to take once a week for a few months or an over-the-counter supplement.
Daily Recommended Dose of Vitamin D
Experts disagree on how much vitamin D we need, sometimes by fairly significant numbers. Many factors can impact how much vitamin D you need each day, such as age, weight, and chronic health conditions.
Experts from Harvard Medical School say if you’re taking a vitamin D supplement, 600 to 800 IU per day is likely adequate. People with a medical condition that impacts how vitamin D or calcium is absorbed, such as Crohn’s disease, may need more. If you are under a physician’s care, the maximum upper limit of vitamin D is 4,000 IU a day.
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If you found the information in this article to be of interest, we encourage you to bookmark the Heritage Blog and stop back often. We publish new articles on topics ranging from caregiving to memory care and healthy aging each week!
