by Shelley | Jul 2, 2024 | Alzheimer's and Dementia
Dementia is a tough disease for the person living with it and those who love them. There’s no denying the physical and emotional toll it can take on a family caregiver. While it can be rewarding to care for a loved one during this journey, it’s important to acknowledge that guilt and frustration are common and normal emotions, too.
The challenges of the disease itself are what make being a dementia caregiver so difficult. People with Alzheimer’s, the most common type of dementia, can seemingly go for days without sleep. To keep them safe and protected, a caregiver might be forced to stay awake, too. Because of the damage dementia causes to the brain, there are behaviors that are hard to navigate as well. People with dementia often experience agitation, anxiety, and tearfulness.
One of the keys to surviving the emotional rollercoaster family caregivers often experience is learning how to manage caregiver guilt, fear, and frustration. We have some suggestions that we hope you will find useful.
Managing Difficult Caregiver Emotions
Our first piece of advice is to be kind to yourself. Caregiving for someone you love is difficult work, no matter how rewarding it is. When a senior loved one has dementia, the role is exceptionally tough. As the illness progresses, Alzheimer’s and other forms of dementia rob a person of their independence and ability to communicate. Setting aside the physical demands of care, there is the sadness associated with watching your family member decline.
Other steps you can take to manage the difficult emotional journey of a dementia caregiver include:
- Journaling: One method of coping with the guilt, fear, and frustration you are feeling is by journaling. It’s an effective solution used by many, including cancer patients, hospice team members, and those in recovery from substance abuse. One practice you might find particularly helpful is known as reflect and release. These tips and prompts for reflective journaling might help you get started.
- Asking for help: Family caregivers often feel as if they need to handle everything on their own. While it’s understandable to want to help your loved one as much as possible, this can lead to caregiver overload or burnout. Reaching out to friends and family for help, such as assistance running errands or sitting with your senior while you get out for a bit, might ease some of the tough emotions you are experiencing.
- Utilizing respite: Another option to consider is using respite care regularly. Your loved one can stay at a dementia care community for a few days or weeks while you take a break. You can relax and enjoy time to yourself knowing they are in the hands of expert, professional caregivers.
- Joining a support group: Finding a group of peers who are walking a similar path with a family member is another good way to help you cope with the challenges of caring for a person with dementia. You could call the local chapter of the Alzheimer’s Association to investigate in-person support groups that meet in your area. You’ll likely find one at a nearby church or senior center. If you prefer an online support group, this resource from the Alzheimer’s Association can help you connect with one.
- Taking a daily walk: Finally, another good way to clear your head is to take a quick walk outdoors every day. Even if you have to bundle up against the cold or take an umbrella with you, connecting with nature can help boost the spirits and bring a sense of peace.
Specialized Dementia Care at Heritage Senior Communities
Because we understand the challenges living with a memory impairment creates, we created a specialized form of care for older adults living with dementia. We provide an environment that works around disease-related obstacles to help enhance the quality of life for residents.
No detail is overlooked in our Michigan dementia care communities. From an individualized plan of care to dedicated dining and meaningful daily activities, it’s a solution that benefits older adults and their families. We invite you to call the Heritage location nearest you to learn more!
by Shelley | Dec 4, 2023 | Healthy Aging
Indiana and Michigan winters are known for being cold and snowy. The rough weather can take a toll on the immune system, especially for older adults. Then there are concerns about the viruses that reappear or worsen during the winter months, such as influenza, RSV, and COVID-19. While they can be annoying and uncomfortable at any age, these viruses can be especially dangerous for seniors.
At this time each year, we try to share a few tips to help seniors and their family members pump up their immunity. It’s important because a healthy immune system is vital for everything from warding off disease to protecting you against infections.
Tips to Help Seniors and Caregivers Boost Their Immune System
A few ways you can give your immune system the boost it needs before the worst of winter arrives include:
- Adopting a healthy diet: When the days are frigid and gray, many of us seek comfort. We might spend more time on the couch curled up watching television or with a book. Our need for comfort often includes overindulging in foods that are high in carbs and sugar. While you might get a short-term boost from those types of snacks and meals, they will leave you feeling more tired and sluggish in the long run. Winter might be a great time to explore a new way of eating. One diet that receives the highest marks from experts year after year is the Mediterranean Diet. Rich in lean protein and fresh fruits and vegetables, it’s believed to help guard against heart disease, Alzheimer’s, and some forms of cancer. The Mediterranean lifestyle also places high value on hydration, whether it’s drinking water or eating fruits and vegetables known for being hydrating.
- Being active: Winter weather often forces people to spend more time indoors. Doing so makes it much too easy to slip into unhealthy habits, such as watching too much television and skipping exercise. That combination is bad for your body’s natural immunity. A sedentary lifestyle increases the risk for obesity, type 2 diabetes, depression, and high blood pressure. Fortunately, there are many options for exercising indoors during winter Tech products, such as an Apple Watch or a Fitbit, can remind you it’s time to get up and move. Tai Chi, Pilates, cycling on a recumbent bike, using resistance bands, and practicing chair yoga can be done in the privacy of your own home.
- Protecting mental health: When the winter winds blow, people often feel melancholy and sad. Others experience higher amounts of stress and anxiety. Each of these can negatively impact your body’s immunity. Another health matter to be aware of is seasonal affective disorder (SAD). It can lead to a serious case of depression. That’s why it’s important to have a plan in place for nurturing the spirit. A few options to explore are meditation, arts and crafts projects, journaling, or music therapy.
- Sleeping well: Insomnia and other sleep problems increase with age. It can be the result of a lack of exercise, a medication, sleep apnea, and more. If you are struggling to get a good night’s rest, talk to your physician. They might have some suggestions for you to try, including referring you for a sleep study to help identify the root cause and potential treatment options.
- Updating vaccines: If you haven’t seen your primary care physician this year, schedule an appointment for a physical. That will provide you with an opportunity to check in with your doctor about which vaccines you need. From an annual flu shot to the new RSV vaccine, there are good tools for protecting against common viruses. If you do come down with the flu or COVID-19, for example, being vaccinated helps you avoid hospitalization.
Try Respite Care at Heritage This Winter
If the idea of you or a senior loved one spending winter months at home alone causes stress, you might want to consider a respite stay at Heritage. You can be our guest for a few weeks or months. During your short-term stay, you’ll enjoy the same amenities and services as our long-term residents.
From opportunities to socialize to well-balanced meals, it’s a great way to make the winter a little less cold and lonely. Call a Heritage community near you to learn more!
by Shelley | Oct 9, 2023 | Healthy Aging
Heart disease remains the leading cause of death in the United States. According to the Centers for Disease Control and Prevention (CDC), one in four deaths in this country is linked to a cardiovascular-related condition. While some problems are due to genetic risk factors, others are related to the choices you make every day.
From exercise and movement to alcohol and smoking, here are some lifestyle tips that can help you keep your heart healthy.
Lifestyle Choices and Heart Disease
- Keep moving: Regular exercise plays an important role in heart health. Staying active throughout the day is equally important. That means reducing the amount of time you spend sitting. Research shows that a sedentary lifestyle can be almost as dangerous for your health as smoking.
- Manage stress: Unfortunately, stress is a part of everyday life for most people. How well you manage it, however, can impact your heart’s health. Finding positive ways to keep stress under control is important. Try exploring stress-reducing hobbies, such as Pilates, gardening, journaling, meditation, swimming, walking, and yoga.
- Watch your diet: Much has been written about the heart health benefits of a Mediterranean style of eating and the DASH Diet. Both focus on fruits, vegetables, nuts, and lean proteins. Research shows that people who adopt these types of diets tend to live longer, healthier lives.
- Limit sodium intake: From our restaurants to our reliance on processed foods, Western diets are notoriously high in sodium. Bottom line? Most Americans consume too much salt. Reducing your intake can help lower your blood pressure and your risk for heart disease.
- Monitor your cholesterol: High cholesterol is one of the biggest contributors to developing heart disease. While family history does factor into your cholesterol levels, so does lifestyle. It’s important to work with your primary care physician to have your cholesterol checked on a regular basis and to develop a plan for controlling it if necessary.
- Quit smoking: Most of us think of lung cancer when it comes to the risks of smoking. But experts say tobacco use is also a cause of heart disease and strokes. Secondhand smoke is deadly too. If you are a smoker or live with one, ask your doctor about cessation programs with high success rates. Even if you’ve been unsuccessful in attempts to quit in the past, your heart’s health is worth another try.
- Limit alcohol consumption: This one catches many people unaware. Alcohol consumption damages your health in many ways. When it comes to your cardiovascular system, alcohol consumption increases blood pressure while adding empty calories to your diet.
- Stay connected: Socializing is another way to improve your overall well-being. Seniors who live more engaged lives tend to be healthier. Whether it is volunteering, taking classes at a local community college, or spending time with friends, staying connected with the world around you is important.
Start by making a few small changes at a time and sticking with them. For example, give up two unhealthy foods a week while increasing your level of physical activity.
One more suggestion is to find a heart health buddy who shares your commitment to making changes. You can offer moral support to each other to stay on track.
Live Well during Retirement at a Heritage Community
From a wide range of daily activities to healthy menus, Heritage communities make it easier to live your best life. Contact a community near you to set up a private tour and learn more today!
by Shelley | Jun 12, 2023 | Caregiving
You’ve likely heard that as we grow older, we require less sleep. Some people believe it’s why many seniors get up so darn early. But sleep experts disagree. Adults need between seven and nine hours of quality sleep each night no matter their age.
What does change, however, is the prevalence of insomnia and other sleep disorders. Research shows that as many as 50% of people over the age of 60 suffer from a sleep disorder. A senior might struggle to get a good night’s rest and give up trying. They eventually settle for a short night of less-than-ideal sleep. This may be the origin of the myth that older adults need less sleep.
What Is Insomnia?
Insomnia is a condition that causes people to have difficulty falling or staying asleep. Sleep occurs in several stages, starting with a light, dreamless slumber. It continues on to periods of active dreaming, known as REM (rapid eye movement) sleep. As we age, these patterns often change. The amount of time you spend in each sleep stage can be disrupted. It can cause seniors to wake up frequently throughout the night or to awaken and be unable to fall back asleep.
A few common signs of insomnia are:
- Difficulty getting to sleep
- Poor quality, non-restful sleep
- Waking up at least three times throughout the night
Why Seniors Often Experience Trouble Sleeping
Sleep disorders in seniors can be the result of a variety of medical issues, some of which can be treated. For example, certain health conditions, such as chronic obstructive pulmonary disease, asthma, anxiety, depression, or sleep apnea can make quality sleep tougher to come by. Another factor might be chronic pain. Illnesses such as osteoarthritis or an autoimmune disease often cause persistent pain that makes a good night’s rest more challenging.
Environment might play a role, too. If a senior’s bedroom is too bright, warm, or noisy, it can interfere with rest. Then there is the possibility that poor sleep is a side effect of a medication. Beta blockers—a class of drugs used to treat high blood pressure, arrhythmias, and angina—are prescribed for many seniors and can increase the risk for insomnia.
Finally, a lack of exercise is another possibility. Too much sitting can make you feel tired and sluggish, but that doesn’t translate to good quality sleep. According to the National Library of Medicine, a lack of exercise is associated with insomnia at every age.
Ways to Beat Insomnia and Get a Good Night’s Rest
If you just aren’t able to consistently sleep well, a few suggestions include:
- Sticking with a routine: Routines provide structure. That helps both the mind and body. Try going to bed at night and getting up in the morning at the same time every day. Turn off all electronic devices at least an hour before heading to bed. Engaging in soothing activities that help you unwind, such as reading or taking a warm bath, might also work.
- Creating a peaceful environment: The bedroom should be a calm and peaceful place. It’s important to have a good mattress and soft sheets. Another tip for creating a relaxing sleep environment is to turn the thermostat down a bit overnight.
- Working out in the morning: While exercise is important and aids in promoting good sleep, it can raise your body’s core temperature and boost adrenaline. Try to work out in the morning or at least three hours before bedtime.
- Avoiding late-day naps: If you can avoid taking a daily nap altogether, that’s best. However, if you have to nap, do so earlier in the day. That helps prevent daytime shut-eye from interfering with your ability to fall asleep.
- Limiting stimulants: Caffeine, alcohol, and other stimulants should be consumed in moderation and avoided completely later in the day. While they may not prevent you from falling asleep, they often cause people to wake up in the night and be unable to return to sleep.
- Clearing your mind: Try to deal with the worries of your day before getting into bed. Quiet the mind and focus on peaceful thoughts. Meditation, journaling, stretching, and other activities that promote emotional resilience can be beneficial.
If your best efforts at getting a good night’s rest don’t yield results, it’s likely time to see the doctor. They might be able to figure out the root cause or schedule an overnight sleep study.
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by Shelley | Jan 23, 2023 | Dear Donna
Dear Donna:
Since I retired a few years ago, I’ve developed insomnia. While I know many people have difficulty sleeping well as they get older, it’s new for me. I’ve read sleep issues can contribute to health problems, so I know I need to beat this.
Do you have any suggestions? The fatigue is really catching up with me this winter, and the timing is bad. I’m downsizing my house so I can start exploring independent living communities in Michigan to move to next summer. It’s hard work and I need more sleep so I can get things done!
Sincerely,
Debbie in West Branch, MI
Tips for Seniors Trying to Beat Insomnia
Dear Debbie:
Thanks for writing to me! First, know that sleep challenges become more common with age. Research shows as much as 30 percent of the population suffers from insomnia. But for older adults, the number soars to as high as 50 percent! Some seniors express difficulty falling asleep and others say it’s tough to stay asleep. As you mentioned, the lack of rest can take a toll on your health.
- Eat right and exercise: When you are tired from a lack of sleep, bad habits are more likely to slip in. Eating unhealthy comfort foods, sitting too much, and exercising too little are a few. It’s a vicious circle. Try to work on making better food choices and getting regular exercise. Start small, such as taking a 10-minute walk each morning and limiting how much time you spend watching television or on social media.
- Find healthy stress busters: You mentioned you are preparing for a move to an independent living community this spring. Even when you are excited about a move, change can be tough. Try to explore a few ways to naturally manage daily stress. Some suggestions might be meditation, chair yoga, or journaling.
- Develop sleep rituals: The lack of structure retirement often brings is another potential cause of insomnia. You might be able to overcome it by developing a sleep routine and rituals. Turn off your television and other devices at least one hour before bedtime to give your brain an opportunity to rest. Creating a dark, peaceful sleep environment helps too. If you can’t sleep when it’s too quiet, try using a white noise machine or a fan. Finally, go to bed and get up at the same time every day.
- Limit caffeine: Another common cycle that develops among seniors who have sleep problems is consuming too much caffeine. The energy boost it provides can be hard to resist when you are feeling weary. While caffeine does help in the short term, it can contribute to insomnia. Try to limit caffeine intake to the morning. Also, take time to learn about hidden sources of caffeine in your diet. Some examples include candy, supplements, protein bars, ice cream, and pain relievers.
If you try these ideas and still can’t get a good night’s sleep, schedule an appointment with your primary care physician. You might have a condition like sleep apnea that requires medical intervention.
Kind regards,
Donna
