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Eye examinations are an important part of health maintenance for everyone. Adults should have their eyes tested to keep their prescriptions current and to check for early signs of eye disease. Doctors check your eyes for signs of eye diseases, assess how your eyes work together, and evaluate your eyes as an indicator of overall health.

There are some symptoms that are considered “normal” when aging. Those would include dry eyes, cataracts, loss of peripheral vision, as well as spots and floaters. 75% of those over 65 experience dry eyes due to the lessened production of tears. Cataracts are also frequent among older adults. Cataracts can cause blurry, hazy vision that worsens over time. Also, oversensitivity to light are signs that an opaque spot on the lens of the eye may be growing and obscuring vision.

Serious eye conditions that are seen with aging are glaucoma, macular degeneration, and diabetic retinopathy. Glaucoma refers to diseases that cause optic nerve damage, some of which are related to an increase in intraocular pressure, which cause progressive vision loss. Symptoms are very few until diminished vision is noticed. Conventional treatments can be pretty drastic but research is showing that vigorous exercise may reduce the intraocular pressure associated with glaucoma. Macular degeneration is the leading cause of blindness among Americans over the age of 65. Dry macular degeneration causes gradual central vision loss and results from aging and thinning of tissues in the macula or deposit of pigment. Wet macular degeneration arises from the body’s attempt to make up for lack of nutrients by building extra blood vessels beneath the retina, but the new blood vessels leak fluid which causes permanent damage to the retinal cells. Studies are showing that AMD is a nutritional and lifestyle responsive eye disease. Diabetic retinopathy is vision-threatening damage to the retina caused by diabetes. Blindness is largely preventable if the patient and doctor work together for proper use of medications, blood sugar testing, and proper diet and lifestyle.

Here are some of the easy steps to keep your eyes healthy. Having a healthy lifestyle, you want to have a healthy diet and exercise regularly. There are certain nutrients and vitamins that help ward off age-related vision problems. Your eyes need good blood circulation and oxygen intake, and both are stimulated by regular exercise. You want to be sure to wear sunglasses to help protect your eyes from the sun’s UV rays. Too much UV exposure can boost your chances of cataracts and macular degeneration. Keep these simple steps in mind to help protect your sight and see your best.

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Please join us January 16th at 1:30 pm in the PAC for our Smart Moves presentation on Eye Health.

What usually happens in the winter? We have shorter days with less sunshine, cooler temperatures, more germs spreading, slicker surfaces and more holidays with food. All of these side effects of winter can affect our health. So how can we stay healthy during the winter season?

According to Centers for Disease Control and Prevention, older individuals live more independently, have fewer health costs, and remain healthy if they engage in preventative services and practice healthy behaviors. Five preventative services and/or healthy behaviors include:

1. Soak Up The Sunshine

To help avoid the winter blues, soak up 10-15 minutes of sunshine a day. Winter has limited daylight, so try to sit next to a window to get sunlight when it is available. Though it might be too cold to go outside, it is still important to get some sunshine. The sun is a great source of vitamin D which helps decrease inflammation, depression, and illness while promoting bone growth. The sun also helps to enhance your mood by increasing your serotonin levels. Serotonin is
known to positively affect your mood and behavior.

2. Get Your Flu Shot

The winter time brings dryer air and colder temperatures, thus creating an environment for germs to live longer. To prevent disease, get vaccinated. As we age, our immune systems become weaker and therefore we become more susceptible to become ill. People 65 and older are 90 percent of flu-related deaths and 60 percent of flu-related hospitalizations. Once vaccinated, it takes two weeks for our body to develop an immune response which means, ideally, we should get vaccinated in mid-October.

3. Healthy Eating Habits

What comes with the winter season? Many holidays with great food! While we eat, we should be mindful of the amount and types of food we are putting into our bodies. Remember these simple phrases:

“Out of sight, out of mind”
This philosophy teaches you to place your food on your plate and then walk away from the food. Many times individuals consume food just because it is right in front of them. However, if we adopt the “out of sight, out of mind” philosophy, we will remove ourselves from having easy access to food.

“Smaller plate, smaller portion”
Where you taught to clean your plate? Sometimes this can cause us to overeat even when our body tells us to stop. To help avoid overeating, use a smaller plate. The smaller the plate, the less food we will eat and if we have the “out of sight, out of mind” philosophy, we will not go back for several servings.

“Colorful plate, healthy weight”
What are the most colorful foods? Fruits and vegetables. According to the World Health Organization, insufficient consumption of fruit and vegetables have caused 1.7 million deaths worldwide. Eating colorful foods can prevent obesity as well as heart disease, diabetes, and cancer. Fruits and vegetables contain adequate amounts of vitamins and fiber.

4. Safety

What else can occur in the winter season? Slippery walking surfaces and occasional outings. Walking outdoors can be more difficult than walking inside our homes. There are sidewalk cracks, curbs, and changes in walking surfaces. Now place some wintery mix on those sidewalks and it can create even more safety hazards. To prevent slipping, always ensure you have someone with you and try walking flat-footed. We also have to be mindful of safety in our family and
friends homes during the holiday season.

Items to consider in homes other than your own:

• Are there throw rugs?
• Are there steps?
• Is there room to navigate with my walker, wheelchair, or cane?
• Do their chairs have arms to aid with standing?
• Is their toilet raised or have grab bars to aid with standing?

5. Physical Activity

Cooler temperatures are brought on by high air pressure which increases our blood pressure and can trigger thickness in the fluid around our joints causing joint pain. Cold weather also thickens our blood which can cause more heart complications. For this reason, it is important to stay active all year around. Exercise can help reduce blood pressure, arthritis pain, and heart disease.

If you feel ill and weak this winter season, therapy can help. Therapy can assist in developing a wellness plan that will help prevent loss of strength, range of motion, and falls so you can continue living an independent and active lifestyle. Let’s be preventative this winter season and not wait until something happens for us to take action.

Please join us December 19th at 1:30 pm in the PAC for our Smart Moves presentation on this topic.

Diabetes describes a group of metabolic diseases in which a person has high blood glucose (blood sugar). Glucose is vital to your health because it is an important source of energy for the cells that make up your muscles and tissues. Glucose is also your brain’s main source of fuel. Even though glucose plays a significant role in our health, having too much glucose can lead to serious health problems. If you have diabetes, no matter what type, it means you have too much glucose in your blood, although the cause may differ.

The different types of diabetes are type 1, type 2, and gestational diabetes. Type 1 diabetes is usually diagnosed in children and young adults. In type 1 diabetes, the body does not produce insulin. Insulin is a hormone that the body needs to get glucose from the bloodstream into the cells of the body. Type 2 diabetes is the most common form of diabetes and most often diagnosed in adults. If you have type 2 your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels. Gestational diabetes appears for the first time during pregnancy. This can put one at risk for type 2 diabetes later in life.

The causes of type 1 and type 2 diabetes are thought to be a combination of genetic and environmental factors, but the exact cause is unknown. With this being said, there are some factors that may signal an increased risk. The risk factors for type 1 diabetes include family history, environmental factors, the presence of damaging immune cells, and dietary factors. The risk factors for type 2 diabetes include weight, inactivity, family history, race, age, high blood pressure, and abnormal cholesterol levels. Type 1 diabetes cannot be prevented but type 2 diabetes can by making healthy lifestyle choices. Eating healthier, getting more physical activity, and losing excess weight if you are overweight can help prevent type 2 diabetes.

Diabetes has long-term complications that develop gradually. The longer you have diabetes, and the less controlled your blood sugar is, will result in the higher risk of complications. Possible complications include cardiovascular disease, nerve damage, kidney damage, foot damage, skin conditions, hearing impairment, and Alzheimer’s disease. Diabetes is a serious disease so maintaining your blood sugar is very important. If you have diabetes, no matter what type, you want to commit to managing it.

Please join us November 21st at 1:30 pm in the PAC for our Smart Moves presentation on Diabetes.

What is Arthritis?

Osteoarthritis is a disease of the cartilage in joints. Osteoarthritis causes progressive breakdown of cartilage until the bones, which were once separated by cartilage, rub against each other. This results in damage to the tissue and underlying bone, causing the painful joint symptoms of osteoarthritis.

What Causes Osteoarthritis?

Osteoarthritis results from chemical changes in the cartilage that causes it to breakdown faster than it can be produced. In most cases, the cause of this cartilage breakdown is unknown. In a few people, there seems to be a link between cartilage breakdown and other factors, including injury to a joint and a family history of osteoarthritis.

Can Osteoarthritis Be Prevented?

Steps can be taken to help control the symptoms or to help prevent the progression of osteoarthritis. These include:

• Weight control
• Injury prevention
• Exercise

What Are The Symptoms?

• Pain most often in the spine, hands, hips, knees, and feet
• Stiffness after inactivity that lasts less than 1 hour
• Limited motion in joints
• Tenderness and occasional swelling
• Deformity of the joints
• Crackling or “creaking” of the joints, usually painless.

Why Is It Important To Exercise When I have Osteoarthritis?

Joints and muscles need to be exercised to prevent stiffness and weakness. Also, exercise will make you feel better and help you maintain a healthy weight. Excess body weight places extra force and pressure on arthritic joints and causes osteoarthritis to progress more rapidly. Exercising will not “wear out” a damaged joint. Without exercise, not only will muscle strength be lost but osteoarthritis will progress faster. Stretching and strengthening exercises will help strengthen the muscles and ligaments surrounding a joint, which in turn will protect and reduce stress on the joint.

Please join us on October 17th at 1:30 pm in the PAC for our Smart Moves presentation on this topic.

As we age there are some things that we tend to let fall by the wayside. Dental health seems to be one of the personal hygiene steps that can be forgotten. Since dental health is connected to whole-body health, it’s important to keep oral health a priority. Senior dental problems can be common and since oral health directly impacts the health of the rest of the body, these issues need to be taken seriously. Taking care of elderly teeth and gums is just as important as digestive or heart health.

Some reasons why senior dental health is so important are that research has shown a connection between gum disease and heart disease. Maintaining good oral hygiene is a powerful weapon against heart attacks, strokes, and other heart disease conditions. Poor oral health has been linked to pneumonia in older adults. By breathing in bacterial droplets from the mouth to the lungs, seniors are more susceptible to the condition. Good oral hygiene is a good way to combat these bacteria. Gum disease is caused by plaque and food left in our teeth, in addition to the use of tobacco products, unhealthy diets, poor fitting bridges and dentures, and diseases like anemia, cancer, and diabetes. Gum disease can instigate tooth loss and can be very serious for overall health as it has been linked to many problems in the body.

Proper foot care is essential for older adults because it can help prevent injuries, falls, and complications from chronic diseases like diabetes. Learn how to properly care for your feet so they can continue to take you wherever you need to go.

1. 1. 1. Be good to your soles. As you age, the muscle tissue in your feet can thin and your nerves may not work effectively. This can lead to loss of feeling in your feet (neuropathy). Use a long-handled mirror – it will extend your reach several inches – to see what you may not feel. Examine the soles of your feet and in-between your toes every day for cuts, blisters, sores or any areas of skin breakdown from moisture. This is especially important if you have diabetes.
      2. Choose the right footwear. Wearing the right footwear can help you keep your balance, prevent falls and reduce the risk of blisters and other injuries. Never purchase shoes that rub or slide around on your heel as you walk – this is a common way to develop blisters that can become more serious sores. Also avoid shoes that are too tight, slick on the bottom, have high heels or pointy toes.
         If you have diabetes or neuropathy, talk with your doctor about prescription orthotics (supports or devices worn in your shoes). You may be eligible for custom orthotics partially covered by Medicare.
      3. Get the right fit. Here are a few suggestions:
         • Visit the shoe store in the afternoon when your feet are slightly swollen from daily activities.
         • Have a sales associate measure your feet so you can select the correct size. It’s normal for your feet to change sizes slightly as you age.
         • Choose the shoe size that fits your larger foot (it’s common to have one foot that’s bigger than the other).
         • Always try on shoes before you buy them to make sure they fit. A good rule of thumb: your toes should be half an inch from the tips of your shoes when you are standing.
      4. Barefoot isn’t better. When going outdoors, always wear shoes (preferably closed-toe shoes) to prevent cuts, scrapes, and falls. It’s also best to wear shoes as much as possible while indoors to protect your feet.
      5. Keep your toenails in tip-top shape. Trimming your toenails correctly (straight across and no shorter than the tip of your toe) is key for preventing ingrown toenails. If you have diabetes or trouble reaching your feet, see a podiatrist (a physician who specializes in foot care), not a nail salon technician, for regular medical pedicures and nail trimming.
      6. Get the blood flowing. As you age, you may have decreased blood circulation to your feet. To promote healthy circulation:
         • Prop up your feet on a stool or couch when sitting down
         • Wiggle your toes when you sit for long periods of time
         • Stretch daily
         • Give yourself regular foot massages

   And, if you smoke, now’s the time to quit. Smoking can affect good circulation in the body.
   

   1. Keep your feet dry. Change your socks regularly and make sure your feet aren’t damp from sweat or a shower before putting on your shoes.
   2. But not too dry. Keep your feet moisturized to prevent cracking, itching and calluses. Stick with gentle soap and apply cream or lotion daily after your shower or bath.
   3. Fight fungal infections. Prevent athlete’s foot by wearing shoes that fit properly, changing your socks or stockings daily (or whenever they become damp) and applying foot powder each day. If you experience itching or burning, see your podiatrist for treatment.
   4. Visit your podiatrist regularly for foot checks. Your podiatrist can catch problems like bone spurs, hammertoe, neuromas, bunions, warts, ingrown toenails or wounds before they cause more serious problems.

   Please join us April 18th at 1:30 pm in the PAC for our Smart Moves presentation on this topic.

Please join us March 21st at 1:30 pm in the PAC for our Smart Moves presentation on this topic.

Eating a well-balanced mix of foods every day has many health benefits. Eating well may reduce the risk of heart disease, stroke, type 2 diabetes, bone loss, some kinds of cancer, and anemia. If you have one or more of these chronic diseases, eating well and being physically active may help you better manage them. Healthy eating may also help you reduce high blood pressure, lower high cholesterol, and manage diabetes. Eating well gives you the nutrients needed to keep your muscles, bones, organs, and other parts of your body healthy throughout your life. Eating well helps keep up your energy level by consuming enough calories. In order to get energy from food, the number of calories needed depends on how old you are, whether you’re a man or woman, your height and weight, and how active you are.

Eating well is important for everyone at all ages. Your daily food choices can make an important difference in your health, how you look, and feel. Older adults should choose foods rich in fiber; drink 8 glasses of water and other beverages that are low in added sugars. Carbohydrates are one of the main types of nutrients. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed.

We often think of fats as unhealthy, but your body needs a limited amount of certain kinds of fats. Fats give you energy and also help your body absorb vitamins. However, fat contains more than twice as many calories as protein or carbohydrates. Eating too many high-fat foods will add extra calories and lead to weight gain. Excess weight increases your risk of developing type 2 diabetes, heart disease, or other health problems. Excess weight can also make it harder to control these diseases if you have them.

Eating is one of life’s pleasures, but some people lose interest in eating as they get older. They may find that food no longer tastes good or don’t enjoy meals because they often eat alone. Others may have problems chewing or digesting the food they eat. If you don’t feel like eating because of problems with chewing, digestion, or gas, talk with your doctor or a dietitian. Avoiding some foods could mean you miss out on necessary vitamins, minerals, fiber, or protein. Not eating enough could mean that you don’t consume enough nutrients or calories. One reason people lose interest in eating is that their sense of taste and smell change with age. Foods you once enjoyed might seem to have less flavor when you get older. Some medicines can change your sense of taste or make you feel less hungry. Talk with your doctor if you have no appetite, or if you find that food tastes bad or has no flavor.