by trevor@addfuelfire.com | Nov 6, 2016 | Healthy Aging, Uncategorized
Body mass index (BMI) has long been used to determine a person’s overall fitness. Physicians and health professionals compare a person’s weight to their height to calculate a body fat score. But this method has more than a few critics. The most obvious criticism is that that BMI fails to differentiate between muscle and fat.
This means a very fit person with considerable muscle mass might end up with a high BMI score or that a thin person with little muscle mass might be determined to be fit when they aren’t.
Because newer research revealed just how important muscle mass is to longer life, experts are re-thinking BMI.
A UCLA study published in the American Journal of Medicine found that people with higher amounts of muscle mass are at decreased risk for metabolic syndrome. This in turn lowers a person’s risk for cardiovascular disease.
Tips for Pumping Up Muscle Mass during Retirement Years
Age-related muscle loss is called Sarcopenia. The condition is common in older adults who might not be as active as they were in younger years. Doctors liken it to Osteoporosis of the muscles. It can begin as early as age 30.
The good news is there are steps you and your senior loved one can take to improve muscle mass.
- Healthy Exercise: Schedule an appointment with your primary care physician to talk about which senior-friendly forms of exercise they recommend. It might help to research your options before the appointment so you have an idea of some that interest you. The goal should be to create a program that combines range of motion, flexibility, cardio, and strength training. A few types to consider are Chair Yoga, water aerobics, Pilates, bike riding, walking and modified weight training.
- Focus on Nutrition: Many people are unaware of the role nutrition plays in building muscle mass. Diet is just as important as exercise when it comes to healthy muscles. The Harvard Medical School recommends older adults consume 7 grams of protein each day for every 20 pounds of body weight.
- Get Moving: Sitting too much can lead to a loss of muscle mass. And a sedentary lifestyle can’t be overcome by an increased amount of exercise. Researchers now call sitting the “new smoking” because it is so dangerous for your long-term health. Stand when you talk on the phone instead of sitting. Take frequent breaks to move around if you are at your computer all day. Remember that it is important not just to exercise each day, but to keep moving.
Online Fitness Programs for Seniors
Several organizations have online fitness programs for seniors that make it easier to incorporate exercise and good nutrition in to your everyday life:
- AARP Healthy Living: AARP has a wide range of resources designed to help older adults live healthier lives. You can find everything from reviews on fitness products to videos on weight training for seniors.
- Go4Life: The National Institute on Aging created this free senior fitness program. It combines online resources like guides and checklists with DVDs you can order at no cost.
Visit a Heritage Senior Community Near You
Wellness is an important part of what we do at the Heritage Senior Communities in Michigan. We invite you to schedule a tour at your convenience to learn how good nutrition, life enrichment and physical activity are a part of our residents’ everyday lives.
by trevor@addfuelfire.com | Oct 18, 2016 | Healthy Aging, Uncategorized
Family caregivers face new challenges every day. One many don’t often think about is flu prevention. For adult children who are caregivers for an aging parent, learning how to prevent being bitten by the bug is vital. Since younger, healthier adults may be able to fight off the virus easily, they may not even realize they have been exposed. This makes it easy for you to unknowingly pass the flu on to your senior loved one.
The Stats on Seniors and Flu
For older adults, influenza can be especially dangerous. Researchers at the Centers for Disease Control and Prevention tell us:
- Up to 85% of seasonal flu-related deaths are people 65 years and older
- As many as 70% of all flu-related hospitalizations are people in this same age group
These are startling statistics for seniors and their family caregivers. But there are steps you can take to try to keep your aging parent healthy this winter.
5 Steps Caregivers Can Take to Shoo the Flu
- Get Your Flu Shot: Even if you are young and healthy, experts advise those who are caring for older adults or frequently around other vulnerable populations to get the vaccine. Most health care professionals say early October is best time to be vaccinated. It takes about two weeks for protection from the shot to kick in, and flu season usually begins in late October or early November.
- Be Cautious in Public Places: Because the virus can live on things for as long as two hours, it’s important to exercise caution when you are out in public. This is especially true if your aging loved one is with you. Avoid large groups whenever possible. And try not to use public restrooms and drinking fountains if you can help it.
- Frequent Hand Washing: Most of us don’t realize how many times each day we touch our mouth or nose. If you’ve been exposed to the virus and have it on your hands when you touch your face, you increase the likelihood of contracting the flu and passing it on to your senior family member. Use good hand washing practices to wash your hands frequently.
- Rest and Eat Right: Keep your immune system strong by eating a healthy diet and getting 7 to 9 hours of sleep each night. When your immune system is strong, you are better able to fight off the virus and avoid getting sick.
- Manage Stress: For busy family caregivers, stress is often a part of everyday life. But stress can have a negative effect on your health. It may leave you weary and tired. Both can lead to a weakened immune system. Exercise, aromatherapy and meditation are a few of the best ways to beat stress. If you just aren’t able to manage your caregiving anxiety, talk with your physician. They will likely have advice to help. Also consider taking advantage of respite care at a senior living community.
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by trevor@addfuelfire.com | Sep 2, 2016 | Healthy Aging, Uncategorized
Health care professionals have always suspected that loneliness in seniors can cause health problems beyond depression. Newer research proves just how right they are. We now know social isolation increases a senior’s risk for a variety of serious health problems ranging from obesity and high blood pressure to diabetes. In fact, it’s even linked to a shorter life.
The good news is there are many ways older adults can stay active and engaged with life. One of them is by volunteering their time and talent to a cause they believe it. Besides being a lot of fun, volunteerism has a positive impact on the mind, body and spirit.
Benefits of Volunteering after You Retire
Most senior volunteers will tell you just how rewarding the experience is for them. About nine million seniors serve as volunteers. Experts say those older adults who volunteer 100 hours a year volunteering receive the greatest rewards. They benefit from better mental and physical health.
Aging experts believe volunteerism has such a powerful impact on seniors because it provides them with a sense of purpose they might be missing after they retire from their jobs and the kids are grown and gone. That in turn leads to a more physically and socially active lifestyle.
How to Find a Meaningful Volunteer Opportunity in Michigan
Seniors in Michigan have a variety of volunteer opportunities from which to choose. It might help to first decide what time of project you are interested in and how much time you have to dedicate to your volunteer work. Also think about the skills, hobbies and interests you have and are willing to share.
These sites can help you explore opportunities near you and see what agencies are looking for in their volunteers:
- Volunteer Michigan is a great organization that helps Michigan residents find opportunities near them that match their interests. The site even has a place where you can share your volunteer story to help encourage other Michigan seniors to join the fun!
- Volunteer Match is a nationwide organization with opportunities from coast to coast. You can choose from a variety of categories including animal and arts organizations.
- United Way of America can also help you find a volunteer project near you. They do so by connecting you with your local United Way office. Each local office maintains a database of volunteer opportunities for their partner agencies.
Finally, don’t be discouraged if health conditions or mobility challenges make it tough for you to drive or even leave your home. Some organizations provide transportation for volunteers. And there are also Virtual Volunteer opportunities for homebound seniors that allow you to participate from the comfort of your own home.
by trevor@addfuelfire.com | Aug 10, 2016 | Healthy Aging, Uncategorized
Retirement years can be active ones. Freedom from daily work responsibilities means more time to relax and enjoy life. But for seniors who aren’t actively engaged with volunteer work, favorite hobbies or other pursuits, it is easy to fall in to a sedentary lifestyle. Recent studies have identified just how dangerous that can be for older adults.
The dangers of smoking have long been identified and documented. In fact, it is linked to 90% of lung cancer cases in this country. Smoking also contributes to other leading causes of death and disability including heart attack and stroke. But researchers now say a sedentary lifestyle might just be the new smoking.
What is just as important to know is that sitting too much can have dangerous consequences despite how much exercise you get each day.
Sedentary Lifestyle Dangers
Dr. James Levine from the Mayo Clinic has been studying the health effects of sitting for 15 years now. In one study, his team compared adults who spent 2 or less hours in front of a television or other screen each day with those who logged more than 4 hours.
They discovered that those who spent more time in front of screens were 50% more likely to die sooner and 125% more likely to experience a cardiac event than those who sat less. These statistics held true no matter what type or how much exercise the adult engaged in.
The Health Concerns of Sitting Too Much
Other health issues associated with sitting too much include:
- Diabetes: Blood sugar is higher among people who spend more time sitting. This increases your risk for developing diabetes. It can also cause an existing case of the disease to worsen
- Cancer: Sedentary seniors experience greater incidences of cancer, especially breast, colon and prostate cancers.
- Depression: Spending more time on the couch puts you at higher risk for depression and other mental health conditions at any age.
- Obesity: Metabolism slows by 20 – 50% when you sit too much. This increases the odds for obesity.
To learn more about the dangers of sitting too much, download Dr. Levine’s free guide “Sit Less. Stand More. Start Down.” It has resources to help you stay active.
If you are considering a move to a Michigan senior living community you will have the chance to participate in life enrichment programs, like those offered at the Heritage Senior Communities, every day. It will help you enjoy a longer, healthier life!
by trevor@addfuelfire.com | Aug 6, 2016 | Healthy Aging, Uncategorized
Summer is the season when seniors and family caregivers spend the most time outdoors. It is also the time of year when pests make their return to the Great Lake state. While the Zika virus is a big concern in some areas of the world, experts say Michigan isn’t one of them. Illnesses like West Nile and Lyme disease are more likely.
Weaker Immune Systems Put Seniors at Risk
Older adults and people with chronic illnesses are higher risk for insect -related illnesses because they often have weaker immune systems. This can be especially true when it comes to contracting the West Nile Virus.
Seasonal mosquito activity varies from year to year but mosquitoes in Michigan have been linked to illnesses such as West Nile virus (WNV) and Eastern Equine Encephalitis (EEE).
Ticks are another pest to contend with. They are linked to both Lyme disease and Rocky Mountain spotted fever. Lyme disease is the most common tick-borne disease in Michigan. In 2013, there were 165 human cases, an increase of nearly 60 percent from the previous year.
What can caregivers do to protect a Michigan senior loved one?
Experts say there are some easy ways you can keep a senior safe this summer.
On Guard against Summer Insects
- Bug Spray: Encourage your senior loved one to invest in a good quality insect repellant and to spray it on from head to toe when they will be outdoors. Search for brands with the either DEET or Picaridin as an ingredient.
- Avoid Potential Harbors: Brush piles, standing water and overgrown grass can all provide safe harbor for mosquitoes and ticks. Avoid walking near these types of areas.
- Vaccinate Pets: If you own horses, be certain they are up-to-date on vaccinations especially the West Nile virus and the Eastern Equine Encephalitis virus.
- Patio Fan: A sturdy outdoor fan that blows air around on your senior loved one’s patio can help keep ticks and mosquitoes away.
- Doors and Screens: Encourage your loved one to keep their exterior doors closed. Also be sure the screens on their windows and doors don’t have any holes. Both are good ways to prevent insects and bugs from getting in to their home.
- Tick Check: Make certain that everyone in the family —including your furry friends — has a head-to-toe tick check as soon as they come back inside.
Michigan’s Emerging Diseases project is asking for the public’s help in tracking the spread of the West Nile virus. If you spot dead birds in your area, please use their website to report it.
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by trevor@addfuelfire.com | May 22, 2016 | Healthy Aging, Uncategorized
As we grow older, it isn’t uncommon to experience minor vision problems. It might be dry, irritated eyes from staring at a computer too much or red, watery eyes that are the result of an allergy. But sudden changes in vision can be a warning signs of something more serious. From a detached retina to a stroke, there are vision issues older adults and caregivers shouldn’t ignore.
Vision Problems that Need Medical Intervention
Here are a few tips to help the Michigan caregivers who follow our blog identify the warning signs of potential problems:
- “Floaters” in Vision: A vision issue that requires immediate medical assistance often begins with what look like “floaters” in your eye sight. It is often a warning sign of a detached retina. A burst of light or color is another common symptom. It is important to get medical attention without delay to prevent blindness.
- Change in Vision: A sudden loss of vision or blurred vision in one or both eyes should never be ignored. Both can be warning signs of a stroke or a transient ischemic attack (TIA). It requires immediate medical intervention. People sometimes wait to see if the symptoms disappear before calling for help. When someone is having a stroke, time is a critical factor for receiving life-saving treatment. Call 911 without delay!
- Dark Spots in Vision: If a dark spot appears in the center of a senior’s vision, it can be a symptom of macular degeneration. Problems distinguishing one color from another or difficulty reading signs are other early signs. Call your physician if you or the older adults you care for experience any of these symptoms. Macular degeneration is the leading cause of blindness in seniors.
- Blind Spots in Vision: When a blind spot appears in a senior’s vision, it can be a warning sign of several different medical conditions. High blood pressure and diabetes are a few of the most common. Call your primary care physician to see if they want you to come to their office or go to the emergency room.
- Halos or Cloudy Vision: Both of these warning signs can be symptoms of cataracts. Many seniors don’t realize how serious the condition can be. Left untreated, cataracts can cause blindness. Ask your primary care physician for a referral to an Ophthalmologist if you don’t already have one you work with.
Medicare Coverage for Vision Problems
Many vision issues are preventable if caught early. Routine vision screenings are the best way to identify potential problems. To learn what eye exams and screenings your Medicare benefit will cover, visit Your Medicare Coverage.
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