Healthy Bones: What Seniors Can do to Keep Bones Strong

by trevor@addfuelfire.com | Aug 21, 2017 | Healthy Aging

As we age our bone density decreases, making it easier to break a bone if we have a fall or an accident. Seniors who maintain good bone health can often reduce the chance they’ll break a bone if they fall or are otherwise injured. Strong bones also mean you’re less likely to end up in the hospital as the result of a fall.

So, how can you work towards improving bone strength?

A two-pronged approach to strong bones consists of good nutrition and daily exercise.

Healthy Bones at Any Age

Here’s what you should know about building healthy bones.

Get Your Vitamin D

Vitamin D is a nutrient important for building strong bones. Older adults are sometimes prone to deficiencies in vitamin D for numerous reasons. So it’s essential to consider diet, supplements, and exposure to sunlight in building healthier bones.

For seniors in Michigan, vitamin D can be especially hard to come by during our long winters. That’s why you’ll want to talk to your doctor about supplements and about which foods are rich in vitamin D. Eggs and soy are a few examples.

Get Plenty of Exercise

Weight-bearing exercises can increase bone strength. Check your local YMCA or senior center or, if you reside in a senior living community, check the weekly calendar for your fitness options. Of course, always talk with your doctor before beginning a new fitness routine.

Weight-bearing Activities for Older Adults

When it comes weight-bearing exercises for seniors, there are a variety of options from which to choose including:

1. Fitness Walking. Walking is wonderful exercise at any age because it offers so many benefits. For strong bones, try to keep your pace brisk. It’s referred to as ‘fitness walking’. Whatever pace you choose, know that walking is one of the healthiest ways to spend your time!
2. Yoga. A number of studies provide evidence that yoga is great for the bones. It builds bone density, improves balance and increases flexibility. And don’t let worries about not being flexible keep you from giving yoga a try. The great thing about this gentle form of exercise is that everyone can progress at his or her own pace.
3. Tai Chi. You may have noticed people of all ages performing Tai Chi in a local park. It’s become a widely accepted way to build coordination and improve bone strength. What is Tai Chi? Basically, it’s a series of poses you move between in a fluid way, very slowly. Some studies show that you may even slow the rate of bone loss by practicing Tai Chi.
4. Strength Training. Yep, hitting the gym is good for developing strong bones! If you don’t know how to use the weight machines at your local gym or health club, consult with the staff. They’re trained to help you. Better yet, if your budget permits, hire a personal trainer who’s schooled in the ways of helping older adults strengthen their bones through weight training. Senior living communities usually have someone on staff trained to help residents use the on-site gym.
5. Dancing. If the gym isn’t your cup of tea, maybe dancing is your style? Whatever form of dancing you enjoy, head out on the dance floor and get moving! Or take a class and learn a new form of dancing. Never learned to Tango? Now’s the time! Classes have the added benefit of providing a social outlet, so you’re more likely to make new friends and have fun!

Beyond Strong Bones: Heritage Supports Fitness for Healthy Living!

At Heritage Senior Living communities, we care for and serve our residents holistically. That means we’re concerned not just about basic daily needs, but also about the physical, mental, and spiritual aspect of living. We want our residents to thrive!

You’ll find plenty of fitness options in each of our Michigan and Indiana communities. To learn more about our exercise programs, call us or come visit for a tour of our grounds.

How the Food Pyramid is Different for Seniors

by trevor@addfuelfire.com | Jul 30, 2017 | Healthy Aging

Life changes as you get older, and so do your nutritional needs. You may have noticed a slowdown in your metabolism. Maybe you’re less physically active than you once were. Or maybe food just doesn’t taste the same so your diet is changing.

Whatever the case, it’s important to recognize the unique nutritional requirements of older adults. They’re based upon the nutritional guidelines for younger adults, but modified for those who are over 70.

Nutritional Recommendations for Older Adults

• Whole Grains. When shopping for cereals, bread, and rice, seniors or caregivers should gravitate toward products made from whole, enriched grains. Aim for a variety of grains, too. There are a lot of interesting and delicious products on the market these days, such as quinoa, wild rice, and whole-grain baked goods made with a variety of flours.
• Fruit and Vegetables. Select bright-colored veggies like broccoli and deep-colored fruit like berries.
• Low-fat protein sources. Stock up on dry beans, fish, eggs, and poultry. Nuts are good in moderation.
• Low-fat/Non-fat dairy. Yogurt is also a good choice. It is usually rich in protein, calcium and other essentials.
• Low Trans Fat. Steer clear of Trans fat which is linked to heart disease and other chronic health conditions. Instead, choose olive oil and plant-based spreads low in saturated and Trans fat.
• Stay active. Walking is great for the heart and lungs. Housework, as you know, is also very physically demanding!
• Even when you don’t feel thirsty, it’s important to maintain your fluid intake. Water is the best option for health because it doesn’t contain sweeteners, caffeine or preservatives.

Special Focus on Supplements

Seniors should also speak with their primary care physician about incorporating supplements or fortified foods into their diet. In general, the most important nutrients here are vitamin D, calcium, and vitamin B-12.

For seniors who live here in Michigan, vitamin D is important year around but especially in the winter. This essential vitamin does not occur naturally in foods so supplements are often necessary. The body can produce vitamin D in the sunshine, but in Michigan and northern Indiana the sun is not always in plentiful supply during some months of the year!

The Food Pyramid for Seniors

There’s no need to memorize all of these guidelines. The State of Michigan publishes a handy food guide reference for seniors. It’s easy to print it out so you can attach it to the front of your refrigerator for a quick consultation now and then. Called the Modified MyPyramid for Older Adults, it was developed by scientists at Tuft University and recognizes the special nutritional needs of seniors.

Heritage Hospitality

Here at Heritage Senior Living, the basis for our dining program is built upon dietary and nutritional guidelines spelled out in the food pyramid for seniors. But that’s just the beginning.

Our dining program is anchored by sound nutrition, yet developed around the principles of fine hospitality. Residents have a choice in their dining preferences, with made-to-order breakfast, chef’s specials, and all meals served in a formal dining room. The result is an elevated dining experience we call ‘Heritage Hospitality’. Call us to find out more!

How Can Alzheimer’s Disease Diagnosed in Seniors?

by trevor@addfuelfire.com | Jul 24, 2017 | Healthy Aging

As loved ones age there are certain illnesses, like Alzheimer’s disease, that become concerns. Some of the worry comes from uncertainty about what the symptoms are, and how the disease is diagnosed.

Often, the early symptoms of Alzheimer’s are mistaken for the normal side effects of aging. This can make diagnosis harder. However, there are tests that a doctor can do to assess whether or not your senior loved one is developing Alzheimer’s disease.

Are you concerned a loved one has Alzheimer’s?

The early stages of Alzheimer’s are often very easy to miss. This is made harder by the fact that some seniors struggling with forgetfulness will hide symptoms from family members and friends. However, if a senior loved one seems to be having problems with their memory, or has unexplainable behavior changes, it’s very important to discuss this with a doctor.

Share your Concerns with a Doctor

If you’re worried that a senior loved one may have Alzheimer’s, set up an appointment with their primary care physician. Explain to the doctor the symptoms and changes you’ve noticed. In order to assess your loved one for Alzheimer’s, the doctor may do the following:

• Review your loved one’s complete medical history
• Ask questions about behavior and personality changes
• Conduct a physical exam, often including blood and urine tests to help rule out other conditions
• Do a neurological exam, which could include brain scans
• Perform cognitive tests to see if there are issues with language, problem solving, or memory

As the Mayo Clinic points out, getting a prompt and accurate Alzheimer’s diagnosis is very important. Although there is no known cure for Alzheimer’s, an earlier diagnosis is very helpful. It allows more time to plan for the future, and a better chance of trying out some of the newer medications that have been shown to slow the progression of the disease or reduce the impact of symptoms in some people.

Alzheimer’s has Several Stages

Although every person who develops Alzheimer’s has a slightly different experience, the symptoms tend to follow a similar sequence. Some experts, like the Alzheimer’s Association, use a simple three phase model to describe the progress of the disease:

Early Stage: Mild Alzheimer’s: There are changes that happen in the brain long before the first symptoms are visible. However, the early stages of Alzheimer’s usually show up as memory lapses. This could include:

• Forgotten names
• Trouble remembering newly learned details
• Losing or misplacing valuables
• Increasing trouble staying organized

Middle Stage: Moderate Alzheimer’s:  This is usually the longest stage of the disease, often lasting for years. During this stage people forget more information, including details about their own lives and personal history, and struggle more with daily activities. This usually includes:

• Personality changes, including increased suspiciousness or delusions
• Confusion about the time or date
• Difficulty remembering personal information that they always knew before
• Trouble with bowel and bladder control

Late Stage: Severe Alzheimer’s: The final stages are where people usually need help with almost every aspect of daily life and personal care. This may include:

• Struggling with, or inability to perform daily tasks
• Reduced physical abilities, like walking, or sitting upright
• Losing the ability to respond to surroundings
• Inability to carry on conversations

Being familiar with the different stages and the common symptoms of Alzheimer’s disease can help you be prepared.

If you want to know about the kind of care your senior loved one needs as the disease progresses, we would be happy to answer your questions about specialized memory care services.

Be Prepared to Answer Questions

When you go with your senior loved one to their doctor’s appointment, the doctor will want to know a lot of information. They will probably ask about health, memory and mood changes, and whether they happen at a certain time of day. They may also ask about recent medication changes, and past health concerns.

In order to be prepared, take some time to write down all of the details you can think of about your loved one’s medical history beforehand. This will help to make sure that nothing important is overlooked during the visit.

It’s important to keep in mind that having trouble with memory doesn’t mean your loved one has Alzheimer’s disease. There are many other conditions and illnesses that have similar symptoms. Many of these are treatable. Ruling out other conditions is an important part of getting the right diagnosis. So don’t delay seeking professional help if you suspect there is a problem.