Ken Oliver

The number of falls continue to rise in the aging population and some of these falls have serious consequences. Each year, millions of older adults experience a fall. And, according to the CDC, more than one out of every four older adults fall each year, but less than half tell their doctor about it. Skilled Nursing Facilities, Assisted, and Independent Living Communities all struggle to balance safety and the independence of their residents. Seniors value maintaining their freedom of movement around their communities and are frequently adverse to many safety measures that might be put into place to prevent a fall. 

How can you build safety into your life while still maintaining your independence?

Incorporate Exercise into your Daily Routine: Try adding just twenty minutes of progressive strengthening and balance activity into your daily routine. Kirby Pines offers several classes and equipment to stay active. Consider adding a balance and strength class at least two to three times per week to help prevent falls.

Mind Medications: There are many medications that can impact a person’s risk for a fall. Make sure you are aware of what medications you may be taking and how it could impact your balance. For example, sleeping pills and sedatives can cause dizziness, while hypertension medications can cause postural hypotension.

Modify Environment: Look at ways to make the environment you live in as safe as possible. Eliminate area rugs, reduce clutter, ensure clear paths to restroom, use grab bars, and ensure your furniture will not topple over if used to hold on to. 

Use Proper Lighting: Falls commonly occur in the middle of the night when someone gets up to use the restroom and falls because it is dark, and they cannot see properly. An easy solution is to Illuminate the path to the restroom. This can be done with nightlights, toilet lights, or even motion sensor lights.

Select Footwear: Proper footwear is essential in fall prevention. Shoes with a back on them, like tennis shoes, and shoes or socks with tread are recommended. Avoid shoes that you slip into, like clogs or slides, and make sure you shoe fits properly.

Use Recommended Walker or Cane: Assistive devices can be great aids for balance and fall prevention, but it is important that the device is fitted for you, as well as educating yourself on proper form and technique.

Try Our Yoga Class: Yoga can help prevent the onset of osteoporosis, which causes bones to become brittle or weak. It reduces stress and enhances balance, flexibility, mobility and strength. It may also help you get a good nights sleep along with alleviating aches and pains.

Functional Pathways’ Wellness Program and Skilled Therapy services has trained professionals and programs designed for helping Senior Living Communities reduce falls while maintaining seniors’ highest level of independence. 

A growing body of research shows massage therapy can be an effective part of pain relief and management. This research data, and the experience of physicians, massage therapists, and patients should encourage pain specialists to consider incorporating massage therapy into their pain management programs. Some base findings about the value of massage therapy for pain relief have included the following:

1. According to Cherkin, Eisenberg, et. al. in the April 2001 issue of the Archives of Internal Medicine, massage is effective for providing long-lasting relief for patients suffering from chronic low back pain.
2. Data collected nearly 10 years ago indicates that therapeutic massage promotes relaxation and alleviates the perception of pain and anxiety in hospitalized cancer patients. Recent studies have confirmed the findings and others indicate positive effects for massage in decreasing pain intensity among cancer patients.
3. In 1990, Jensen et al. published data indicating that massage was better than cold pack treatment of post-traumatic headaches. The October 2002 issue of the American Journal of Public Health reports that new research by Quinn, Chandler and Moraska showed muscle-specific massage therapy is effective for reducing the incidence of chronic tension headaches.
4. A pilot study in 2000, conducted by Gregory P. Fontana, MD at Cedars-Sinai Medical Center in Los Angeles, found that massage reduces pain and muscle spasms in patients who have multiple incisions. When surveyed, 95 percent of patients felt that massage therapy was a crucial part of their hospital experience, while need for medications dropped on the days, they received a massage.

The effectiveness of massage lies in a simple and direct strategy: working from the external, outer mechanisms of pain to the primary, root cause. Massage therapists utilize a holistic approach, focusing on the entire body system and its relationship to soft tissue — their care is not focused pain site specific.

Another benefit of massage therapy — from a patient perspective — is that it helps patients become more aware of their bodies and better familiarize them with the pain they experience. The massage therapist not only helps relieve muscle and other soft tissue pain, but also has an impact on the patient by virtue of human touch. This is especially pronounced for women facing mastectomies and dealing with the outcomes of that surgery. While women directly benefit from various forms of massage that focus on lymph drainage and muscle pain, massage also helps them feel comfortable once again with their bodies, improves their confidence and allows them to better deal with pain.

Although more research is needed to confirm the optimal uses of massage, the potential for a positive impact on patients with acute or chronic pain is clear. As it stands, enough research exists to encourage pain management specialists and massage therapists to forge professional relationships. These pain management relationships should exist in the hospital, in clinics, in private practice offices and in-home care. 

Are you over the age of 65 and have been diagnosed with diabetes or pre-diabetes? If yes, you should implement modifications to your diet daily to decrease its effect on your body. Even minor dietary changes can help in reducing your diabetes risk.

The first step in the prevention is to understand how today’s food choices can impact your blood sugar and metabolism. Foods should not be classified as ‘good’ or ‘bad,’ but on the types and amount of food you are consuming. Sometimes we take in certain foods in excess, foods that should only be thought of as “sometimes” foods. “Sometimes” foods and beverages are highly processed, refined, and sugary. You should limit these types of foods and only consume them for occasional enjoyment. Eating foods such as vegetables and fruits, whole grains, and lean proteins with the occasional splurge of “sometimes” foods can help you understand how foods affect blood sugar levels

The Facts

• Almost 1/3 of adults over the age of 65 in the U.S. have diabetes, with 50% of that 1/3 being undiagnosed.
• An additional 1/3 of adults have pre-diabetes.
• Aging adults are especially at risk for poor nutrition caused by bad eating habits, loss of appetite, and decreased access to healthy foods because of time, money, or limited mobility.
• The best way to manage diabetes is to self-manage.

Diabetes To Do List

• Start by having a conversation with your physician to learn everything you can about diabetes and preparing a diet that will control your blood sugar.
• Talk with your community Dietitian to review your current dietary choices and set-up a meal planning process.
• Plan every meal the day or two before.
• Ensure that your planned meal fits into your nutritional goals.
• Try not to make last-minute meal choices that do not include the goals you have set for yourself.
• Make one or two dietary modifications and set obtainable goals for yourself. An example might be to stop eating cookies or cake unless it’s a special occasion.
• Review your goals regularly with your physician and community Dietitian and add new goals as you attain the ones you have set.
• Ensure you are taking care of your feet and skin:
• Inspect your feet every day. Look for cuts, blisters, calluses, red spots, swelling, or any other abnormal issues. Use a mirror to see the bottoms of your feet. If you have difficulty seeing all areas of your feet, ask for assistance from staff or family.

1. Protect your feet by washing them every day. Use a mild soap with warm water and thoroughly dry. Use lotion instead of powder to keep the skin smooth and moisturized to prevent cracks or fissures. Avoid the use of lotions between toes; It can create a moist breeding ground for bacteria and lead to wounds that are difficult to heal.
2. Prevent elevated blood sugars, which can lead to a loss of sensation to your feet, leading to uncared for wounds. Report any findings of abnormalities immediately to your health care provider.

Healthy Foods to Control Your Blood Sugar