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:
- 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!
- 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.
- 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.
- 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.
- 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.
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!
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.
by trevor@addfuelfire.com | May 10, 2017 | Healthy Aging
Keep your face to the sun, and you will never see the shadows!” This widely known Helen Keller quote perfectly sums up the conscious choice to stay focused on the positive things in your life. But is there more to having a sunny disposition than just “being a happy person?”
Absolutely!
Maintaining a positive attitude affects every area of your life, from your health to your relationships. But surprisingly, it also has a huge impact on how well you age.
A positive attitude can mean a longer, happier life.
According to the Mayo Clinic, your attitude has a direct effect on your health. One of the primary areas affected is your stress level. Optimistic people manage their stress more effectively. This means that all of the negative effects of stress – like increased blood pressure – are greatly reduced in positive people.
So what does this mean for seniors?
Believe it or not, your outlook on life may have a direct effect on a number of health factors. Happier people tend to have:
- lower levels of inflammation
- lower cholesterol levels
- reduced chance of developing cardiovascular disease
These benefits alone should make a positive disposition more appealing for everyone, regardless of their age. But for seniors, there is one side effect of being a positive person that can make all the difference – improved mental health.
TIME magazine shared research from the Yale School of Public Health. Scientists at Yale have discovered a direct link between how one feels about aging, and how well our brains ward off Alzheimer’s disease. The study, which took 25 years to complete, showed that people with a negative perspective of aging tended to have a higher chance of developing Alzheimer’s. People who viewed aging as a normal and natural part of life seemed to have much lower occurrences of the disease.
Choose joy. Because yes, it is a choice!
So what does a positive attitude look like? Well, contrary to what some people believe, it’s not about ignoring problems or refusing to deal with life’s troubles. People with a positive outlook still face struggles and challenges. The difference lies in how they choose to think about those issues.
People with a positive attitude:
- Practice gratitude: They’re grateful for what they have, and don’t spend time lamenting what they don’t have.
- Positive self-talk: They don’t call themselves names when they make mistakes, or label themselves with negative titles like “idiot” or “moron.”
- Spend time with other happy people: They spend time with others who feed their positivity, and avoid those who try to bring them down.
- Forgive: Whether it’s forgiving themselves, or forgiving others, letting go of grudges and resentments makes a big difference to how happy one can be.
- Focus on the positive: They make a conscious choice to look for the best in a situation, or expect the best possible outcome. They also focus on the good in people instead of focusing on their shortcomings.
Aging with a Happy Heart
Psychology Today published an article written by Christopher Bergland, the world-class endurance athlete and coach, who claims that a positive attitude about aging can reduce frailty in seniors. Frailty, he says, has been directly linked to lower cognitive abilities, and can often lead to dementia.
What can you or your senior loved one do to improve the odds of aging well?
Beyond maintaining a positive outlook, older adults can stay active and engaged in a lifestyle that promotes joyful living. A senior living community helps make it easier to live and thrive during retirement years. Great community events, wellness programs, opportunities for lasting friendships, and a focus on life enrichment activities are a part of everyday life.
Do You Have Questions about Assisted Living?
We understand the decision to move to a senior living community is a big step. If you have questions about independent living, assisted living, or memory care services, we can help. Call the Heritage Senior Community nearest you for answers or support today!
by trevor@addfuelfire.com | Apr 30, 2017 | Healthy Aging
Setting up a medication management schedule is the best way to keep an older adult on-track with the prescription and over-the-counter medicines. One of the biggest challenges is finding ways to stay organized. From monitoring when refills are due to setting up a pill organizer, these tips can help Michigan family caregivers.
Helping a Michigan Senior Manage their Medication Schedule
- Use a pill organizer. Plastic medication organizers labeled with the days of the week aren’t expensive, and can be a life saver for seniors. By reaching for a single dose of medicine instead of the entire bottle, it’s easier to keep track of what medication they’ve already taken and what dosages remain for that day. Take some time at the start of each week to help your senior loved one set up their pill organizer. This not only keeps them organized, but will also allow you to see when their prescriptions will run out. If your loved will be away from home, a pill organizer makes it simple to bring their medicine with them in a purse or a pocket without having to worry about bulky, hard-to-open bottles. There are also several tech products that can be used to dispense medications at dosage time. Some even send text alerts to family is a dosage has been missed.
- Set up automatic prescription renewals. The days and weeks can fly by. Before you know it, your loved one is low on medication. An easy way to ensure that they are never without it is to set up automatic renewals with their pharmacy. You’ll get a phone call or a text message when the prescription is ready to be picked up. You can make it even easier for yourself by having the prescriptions mailed to you at home, though this perk will likely depend on your senior family member’s insurance plan.
- Talk to your loved one’s doctor. The addition of a new pill or vitamin can be a smooth transition or it can be a rocky one. If it’s the latter, be sure to let the doctor know immediately how your senior loved one is feeling so that adjustments can be made in their dosages. Make sure to read the insert from the pharmacy so you are aware of any potentially serious side effects.
- Ask for help. If you lead an on-the-go lifestyle, then you know how easy it is for something small to throw off your schedule in a big way. You likely know or have your aging loved one’s schedule of medications written down on a list somewhere. Be sure to share that list with others. It might be a trusted neighbor or a family member who is comfortable being a back-up caregiver.
At Heritage Senior Communities, medication management is handled by a registered nurse. Families and their loved ones will have peace of mind knowing that their daily regimen of medication is being carefully supervised. Its amazing how a little bit of organization can go such a long way when it comes to managing medications!
by trevor@addfuelfire.com | Apr 10, 2017 | Healthy Aging
A life well lived. Contributions to mankind. Your family. Your stories. The way each of us creates a legacy is as unique as the way we live our lives.
Some of us preserve family history through our stories, while others build businesses and leave them to their heirs. Some leave money to charitable organizations and others leave a legacy through the student lives they’ve touched with a career in teaching.
No matter how humble or grand your legacy turns out to be, it’s important to note that the actual planning of your legacy is entirely fulfilling on its own. That qualifies it as something that’s good for you and good for your health.
Here’s how that works.
5 Ways Legacy Planning is Good for Your Health
One way to think of a legacy is the need to be remembered for the special impact you’ve made in the world. And as each of us well knows, our lives are unique, making our legacies just as unique.
As unique as each legacy might be, however, there are 5 different ways that planning a legacy might be good for anyone, no matter who they are or what they do.
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Legacy planning validates your unique brand of living.
By planning how you want to be remembered, you’re giving credence to the idea that you’re unique and special life matters. In other words, legacy planning is a form of life validation, a way of celebrating what you’re all about while you’re still around to join the party.
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Thinking about your legacy helps you lead a purposeful life.
Planning your legacy also helps you guide your life. Jim Kouzes and Barry Posner said it well in their book, “A Leader’s Legacy:”
“By asking ourselves how we want to be remembered, we plant the seeds for living our lives as if we matter.”
Some people start planning early on in life. Indeed, discussions about your legacy can take place over a lifetime. Maybe you began thinking about the type of mark you wanted to make on the world when you were in your 30’s. Or maybe you and your circle of friends first began thinking about legacies when you all started becoming grandparents.
Whatever the case, it helps you direct your life in purposeful directions.
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Planning promotes self-reflection.
Leaving a legacy requires self-reflection, which is good for the mind and spirit. Both are linked to better overall health.
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It increases your social activity.
Legacy planning can be inward (self-reflection) and then it can also be outward (sharing your legacy). Both forms do great things for your psyche.
When you share your legacy, the social connections you develop are good for your heart. Let’s say your legacy is rooted in your lifelong support of pets and the Michigan shelters that care for them. You touched the hearts of many pet owners through your dedication to volunteering over the years.
By deciding that’s going to be your legacy, you’re apt to increase involvement with those activities, thereby promoting a more social lifestyle for yourself. Social connections are increasingly important to health as we age.
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Legacy planning encourages you to pursue your passions.
When you’re passionate about something, you may not let advancing age stop you from enjoying it. Your relentless pursuit of passions can serve as an inspiration to others. That’s a fine legacy to leave!
Whether it’s ballroom dancing, yoga, or playing the piano, a passion can have a significant positive influence on your health. Passions involving physical activity will keep your body healthier longer, and those involving mental acumen will keep your brain healthier longer.
Plan Your Legacy by Sharing It with Others
Choosing to share your legacy with others is a key part of legacy planning. Through connecting with friends, spending time with family, or reaching out to the community, you’re not just planning your legacy; you’re creating it as you go.
Leaving a legacy is especially important to older adults with memory loss. If your aging parent in Michigan has dementia, you may be interested in learning more about StoryCorps and their efforts to help with legacy building for people with memory loss.
