Ready for Rehab

“Improving posture can be done with time and focus.”

For most adults, posture is typically an afterthought at both work and home. But as we age, retaining good posture actually becomes even more important to our physical health and wellness. 

What Causes Poor Posture for Seniors? 

Avoiding a wholly sedentary lifestyle is the key to good posture for people of all ages. However, it is unfortunately common for seniors, especially those with pre-existing health complications like arthritis, to take up inactive lifestyles. This can also lead to poor posture. 

Seniors who are recovering from a recent injury or surgical procedure may also encounter similar difficulties staying fit and sitting right. Families and caregivers must encourage their aging loved ones to correct poor posture. Performing a minimum amount of daily exercise to improve balance and muscle strength will help this. 

Good Posture Prevents Falls for Seniors 

Did you know that seniors who are mindful about their postures are more likely avoid injuries and even falls? According to the National Institute for Fitness and Sport, “when you have good posture, your body will work the way it is supposed to, keeping your muscles balanced.” 

When you sit or stand with proper posture, you are doing your body a favor by not overexerting yourself. Overexertion can cause unnecessary strain on weaker muscles. Additionally, being mindful of your posture is great for balance. 

Steps for Improving Posture 

1. Don’t give up; Improving posture can be done with time and focus. 
2. Discuss your current weight with a doctor or caregiver. The conversation should reveal expectations of an acceptable weight for your age, sex, and body type, as well as a plan for how to stay there. 
3. Take up a regular schedule of exercise, if you haven’t already. There is evidence that group nature walks can provide mental benefits for seniors, beyond just delivering a dose of physical activity. 
4. Evaluate the lumbar support of the chairs and other seating options in your home. If necessary, consider purchasing a new chair that encourages better posture. 

It is important to correct poor posture as soon as possible to avoid further health complications, like neck and back pain. Keeping our bodies in motion is essential to avoid the consequences of living an unhealthy, sedentary lifestyle. 

As the July month comes our way so will the hot and humid weather. It is extremely crucial to be safe and maintain your hydration levels. Hydration is maintaining a proper balance throughout the body. Water makes up 75% of the human body and can be extracted in many various ways. If you don’t replace the water that you have lost dehydration is likely to occur. Some warning signs to be cautious of when becoming dehydrated are dry mouth, extreme thirst, headache, confusion, and dizziness. Don’t wait until you notice the symptoms before taking action.

Drink plenty of water throughout the day to help prevent dehydration. It has been recommended to consume 6-8 glasses of water a day. Drinking water alone is not the only way to achieve proper hydration. There are many different types of fruits and vegetables which have an adequate amount of water content. Watermelon has 90% water, which ranks as one of the highest, but oranges, melons, and grapefruit are also great contenders. Spinach, celery and broccoli are also good substitutes for vegetables.

Tips for Staying Hydrated:

• Drink plenty of liquids
• Watch the heat index
• Wear appropriate clothing
• Have a glass of water with each meal
• Avoid caffeinated drinks
• Urine color should be a pale yellow

Top 20 Hydrating Foods

1. Cucumber – 96.73% Water
2. Iceberg Lettuce – 95.64% Water
3. Celery – 95.43% Water
4. Tomatoes – 94.52% Water
5. Romaine Lettuce – 93.47% Water
6. Zucchini – 92.73% Water
7. Watermelon – 91.45% Water
8. Spinach – 91.4% Water
9. Strawberries – 90.95% Water
10. Skim Milk – 90.84% Water
11. Soy Milk – 90.36% Water
12. Cantaloupe – 90.15% Water
13. Honeydew – 89.82% Water
14. Kale – 89.63% Water
15. Broccoli – 89.33% Water
16. Peaches – 88.87% Water
17. Carrots – 88.29% Water
18. Oranges – 86.75% Water
19. Pineapple – 86% Water
20. Apples – 85.56% Water

Overview

During this challenging time, you may find yourself spending most of your time at home alone. While it may be necessary for your health, it can also have negative impacts on your mental health and physical activity. Loneliness and isolation are associated with increased rates of depression, a weakened immune system, heart disease, and dementia. We know how important staying active and social is, especially during these times, so let’s talk about home alternatives to help everyone stay healthy in both mind and body!

Staying Physically Active

Regular physical activity benefits both the mind and body. It can improve mental health, reduce the risk for depression, cognitive decline, and delay the onset of dementia.

What can you do?

1. Home Exercise Programs – Talk with your Wellness Coordinator or Therapy Team about exercises that are safe to do in the privacy of your own home. Learn the best exercises for you based on your current fitness levels.
2. Virtual Workouts – There are a ton of resources and streaming services that offer video workouts. Try searching YouTube or other health and fitness apps to find a workout that is best for you. Please consult with your Wellness Coordinator or Therapy Team prior to participating in an online workout. We want to make sure you choose videos that are safe and appropriate for your fitness level!
3. Set up a Routine – Even though you are not getting out and about like you used to, it may be helpful to set a schedule and include physical activity. By carving out a specific time each day to exercise, you are more likely to stick to it!
4. “Partner” Workouts – Think of different ways you can a friend can work out “together” without actually being in the same room. For example, you can open your doorway and exercise with your neighbor from across the hall. Or, you can FaceTime or Skype a friend and complete a workout together.
5. Reduce Time Spent Sitting – Take short 3-5 minute breaks every 20-30 minutes. Whether you are working, watching TV, or reading a book, set a timer and get up and stretch periodically. If you are able, take a quick walk around your house or outside.

Staying Socially Active

Spending days or weeks at home can take a toll on someone’s mental health. When people are asked to stay home, they are likely cut off from their regular routines. This can cause stress due to a drop in meaningful activities, social engagement, and a lack of common coping strategies likely going to an exercise class or attending religious services.

During isolation, it is common to experience:

• Fear
• Anxiety
• Depression
• Boredom
• Anger
• Frustration or Irritability

How to Cope:

1. Stay Virtually Connected – Use phone calls, text messages, video chat or social media to connect with family, friends and loved ones.
2. Virtual Gatherings – Take your video chats one step further and plan a “game night” or a “family meal” with your loved ones. Gather around the table virtually and share stories, memories, and laughs.
3. Reach Out to Old Friends – This is the perfect time to catch up with someone you haven’t spoken to in a while.
4. Support Others – Supporting others can be beneficial to the people you are supporting, but also to you. Some examples of this might be dropping off food or care packages to a friend in need, providing information or advice to a concerned family member, or providing emotional support to someone.
5. Read a Book – Read a book over the phone or through video chat to a grandchild or family friend.
6. “Neighbor” Chats – Sit in the doorway and chat across the hall with a friend (just make sure you are 6 feet apart or more!).

Definition:

Stress is a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.

A state resulting from a stress: especially: one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium.

It can feel like one is out of balance or overwhelmed. Too many things to do and not enough time!

Stress is a part of life; it is HOW we deal with it that is most important!

Consequences of Stress:

When we are under stress our body responds by releasing stress hormones such as adrenaline and cortisol. These hormones serve a purpose if we need to get away from a dangerous situation. This is known as the “fight or flight” response.

Research is clear that long-term stress plays a role in many illnesses. It is a contributor to high blood pressure, which has been linked to heart attack and stroke.

Over the long-term stress also lowers our immune system making us more vulnerable to colds/flu.

Common Causes of Stress:

The stressors that many of us face today are things like time pressures, a change to our health status, loss of a loved one, work demands, family demands, relationship issues, financial issues.

There are many different ways that we can cope with stress. Some of those ways are healthier than others.

Negative coping strategies:

It is easy to get into negative habits when we are dealing with a stressful period in our lives.

• Alcohol/Drugs
• Isolation
• Over-eating
• Excessive TV Watching

Positive coping strategies:

There are many different “healthy” ways to deal with stress. These are a few of the more common tools that people find useful when managing stress.

• Deep Breathing
• Guided Imagery-Visualization
• Yoga/Tai Chi
• Exercise
• Meditation

There are also many “quick and easy” ways to deal with stress. Some everyday things that one can do to alleviate stress are:

• Taking a walk in nature
• Talking with a good friend
• Playing with a pet
• A warm bubble bath
• A good book
• A funny movie
• Reading poetry

The key is to be aware of the things that cause stress in your life and develop a plan or activity that can help you relieve stress so does not become a chronic issue that takes its toll on your health and well being.

The goal of stress management is to come back to a state of balance, physically and emotionally.

Experts have said that walking could be the best exercise for seniors; it’s an effective way to reduce the risk for chronic conditions and improve your overall health. Some of the benefits of walking for seniors include:

Improves heart health. For seniors, walking offers numerous heart health benefits. Getting your heart rate up daily leads to a reduction in the risk for high blood pressure and high cholesterol, and even coronary heart disease.

Lowers blood sugar. After eating, taking a 15-minute walk has been shown to reduce the after-eating spike in blood sugar some seniors can experience. Your body is using blood sugar more effectively to strengthen muscles, and insulin works better, too.

Reduces pain. Studies have shown that walking helps reduce some pain due to chronic conditions like arthritis. Some seniors experience lower back pain, and walking even just three times a week for around 20 minutes can help strengthen abdominal and back muscles to decrease chronic back pain.

Low participation cost. After you’ve invested in a good, sturdy pair of shoes, you can walk basically anywhere- for free! When the weather permits, head to the park for a stroll on the path or simply walk around your neighborhood. If it’s too cold or rainy to go outside, head to a shopping mall instead.

Promotes social engagement. Walking offers an easy way for seniors to meet up with others, whether you join a walking group with friends or simply engage with neighbors while out on your daily walk. You can meet new people and enjoy your environment each day.

Boosts mental health. A daily walk can help you feel more positive about life. The endorphins released during physical activity create a sense of well-being, reduce anxiety and boost your mood.

 

 

How Aging Affects Sleep

Unfortunately, changes in sleep patterns are a normal part of aging. Many seniors have difficulty falling asleep and staying asleep. In some cases, the challenge is due to a sleeping disorder or the side effect of a medication. However, sleep disturbance in the aging is often just the result of reduced REM sleep. In other words, seniors tend to be lighter sleepers. They wake up more often due to noise, aches, movement, the need to use the bathroom, etc.

Common Sleep Illnesses Seniors Face

For those seniors whose difficulties with sleep result from medical conditions, it is important to receive medical treatment. Encourage sleep-deprived seniors to see the doctor if they experience:

1. Advanced Sleep Phase Syndrome
2. Sleep Apnea
3. Restless Leg Syndrome
4. Insomnia
5. Sleep-related side effects of medication
6. Sleep-related side effects of underlying diseases

Issues like these are often addressed through lifestyle changes or medications. Seniors can consult with their doctor to learn about the best treatment options for their particular problem.

Sleep Awareness Tips for the Aging

These simple tips will help you or the Senior you love make the most out of their sleep routine.

1. Be Mindful
   Stress, worry, and negative thought patterns can disrupt sleep— even if seniors try to “think positively” right before bed. Since sleep deprivation affects mental health and vice versa, it is important to encourage seniors to develop a healthy response to stress at all hours.
2. Exercise Regularly
   Physical activity can help the body sleep. Regular exercise also offers health benefits that positively impact sleep, like lower blood pressure, stress relief, and improved breathing.
3. Form a Bedtime Routine
   Many habits can influence sleep for better or for worse. Lying in bed during the day can disrupt sleep patterns. Watching television or screen time on the phone at night can also delay sleep. Encourage seniors to establish a bedtime routine that includes doing something quiet and relaxing for an hour.
4. Eat and Drink for Better Sleep
   Sometimes seniors drink alcohol before bed because it makes them sleepy. However, alcohol tends to wake people up in the middle of the night and reduce REM sleep cycles. Food does the same. Seniors should avoid eating food or drinking alcohol for 2-3 hours before bedtime.

How many times in your life have you stopped, looked at the life choices you were making and thought, “I need to do better.” Maybe you thought you should change your diet, exercise more, stop smoking, or be more careful about blood pressure or cholesterol.

Research shows those who can reach cardiovascular wellness goals by age 50 can expect to live another 40 years free from heart disease and stroke. What are those wellness goals? Let’s take a look at Life’s Simple Seven, developed by the American Heart Association.

1. Managing Blood Pressure. Hypertension, or high blood pressure, is the single most significant risk factor for heart disease. It’s sometimes called “the silent killer” because it has no symptoms. One in three American adults has high blood pressure, yet about 21% don’t even know they have it. Of those with high blood pressure, 69% are receiving treatment, but only 45% have their blood pressure controlled.
2. Get Active. The evidence is clear: people who exercise have better health than those who do not. A recent American Heart Association survey shows that fewer than two out of every ten Americans get the recommended 150 minutes or more of moderate physical activity each week.
3. Control Cholesterol. Everyone has cholesterol. It’s the waxy substance in your bloodstream and cells. Some cholesterol is important for good health, but too much cholesterol in your blood puts you at major risk for heart disease and stroke. When too much LDL (or bad) cholesterol circulates in the blood, it can slowly build up inside the walls of your arteries that feed your heart and brain. Cholesterol particles combine with other substances in your blood to form plaque. This can narrow the arteries and make them less flexible, putting you at major risk for heart disease and stroke.
4. Eat Better. Eating for good health means choosing lots of fruits and vegetables, whole-grain carbohydrates, and fat-free or low-fat dairy products. You might have to train yourself to avoid foods and drinks with high sodium or added sugar. Another perhaps surprising part of healthy eating is to regularly include fish rich in Omega-3’s. It’s great for your heart and your brain.
5. Lose Weight. If you’re overweight, don’t waste your energy feeling guilty or bad about it. Instead, do something positive. BMI is the key. BMI is a height-to-weight comparison that helps you identify the healthy weight target for your height. If your BMI is higher than 25, you need to bring that number down. Losing weight means changing the balance of calories into calories out.
6. Don’t Smoke. Even if you’ve smoked for years, your body can start the repair process as soon as you stop. If you’re ready to start your plan for smoke-free health, it’s a good idea to talk with your healthcare provider. Medication can be helpful for some people during the kick-the-habit phase and research shows combining medical and behavioral therapies can increase success rates.
7. Reduce Blood Sugar. Your digestion turns all carbohydrates into sugar or glucose which is then carried throughout your bloodstream to give you energy. Complex carbohydrates like whole-wheat breads and grains, and fruits and vegetables take longer to digest, helping to keep your energy supply steady. But simple sugars, like sweets, donuts, and white bread are very quickly converted into glucose, which can cause your body to call for extra surges of a hormone, insulin, to help regulate the energy supply. If your blood sugar is high, as often happens when you maintain a diet with too many simple carbohydrates, there will be a growth of plaque in your arteries. Diabetes is treatable but very dangerous and can often lead to heart disease and stroke. Even if you don’t have diabetes, you need to know your blood sugar level. Be sure to get a blood sugar level test after fasting at least every three years, because controlling glucose is an important part of stopping heart disease before it starts.

Remember, Life’s Simple Seven work together to help you build a better and stronger life, so by investing in improving in one area, like your blood sugar levels, you are likely to improve your weight and nutrition, too. However, without a plan, you’ll be at an increased risk of heart disease, stroke and other illnesses and disabilities. You may see an increased need for surgeries and other medical treatments, and you’ll almost certainly face a diminished quality of life.

7 Dimensions of Wellness

1. The Intellectual Dimension
   The Intellectual dimension focuses on activities that stimulate and challenge your brain, helping keep the mind alert and engaged. Examples could include painting, journaling, solving puzzles and games or even enrolling in a college course!
2. The Spiritual Dimension
   The Spiritual dimension involves finding purpose and meaning in life. This can be achieved through meditation, faith-based activities, yoga/tai chi or just experiencing nature.
3. The Physical Dimension
   The Physical dimension of wellness emphasizes strengthening and caring for the body in order to stay as independent as possible. Implementing this dimension includes proper nutrition, regular exercise, stress management, and regularly scheduled doctor’s appointments.
4. The Social Dimension
   The Social dimension emphasizes the importance of social interactions—spending time with family and friends, or joining clubs or group activities.
5. The Emptional Dimension
   The Emotional dimension focuses on our ability to cope with challenges and deal with feelings in a respectful way. This can be achieved through counseling, stress management or support groups.
6. The Professional/Vocational Dimension
   The Professional/Vocational dimension focuses on utilizing your skills—harnessing your passions and strengths to help others. Examples might be tutoring or mentoring, volunteering, or even caregiving.
7. The Environmental Dimension
   The Environmental dimension demonstrates respect for our natural resources by choosing “green” processes including recycling and reusing goods. Another aspect is a human connection to the environment through outdoor walks, meditation or even planing a garden.

Many diseases and illnesses, including the flu, the common cold, pneumonia and bronchitis, are easily spread by contact from person to person. No one wants to catch someone else’s germs, or to give an illness to someone else. You can prevent the spread of diseases, protecting yourself and others in the process, with a few simple precautions.

Prevent Seasonal Flu: Get Vaccinated

The single best way to prevent the flu is to get a flu vaccine each season. The seasonal flu vaccine protects against the influenza viruses that research indicates will be most common during the upcoming season.

Clean Your Hands Often

Handwashing plays a major role in preventing the spread of diseases. According to the CDC, handwashing is the single most important means of preventing the spread of infections. Washing your hands regularly with soap and water can protect you from many illness caused by viruses and bacteria. If soap and water are not available, use an alcohol-based handrub (wipes or gel).

When to Wash:

Overall, wash your hands as frequently as you can; however, it is essential to wash your hands at these special times:

• After using the bathroom
• After coughing, sneezing or blowing your nose
• Before touching any food or eating
• After getting visible soil on hands
• After touching pets, or pet waste
• After touching sores, lacerations or infected areas

How to Wash:

The following procedure will remove up to 99.9 percent of the germs that get on your hands during the course of daily activities:

1. Wet your hands with clean warm water
2. Apply soap
3. Rub your hands together vigorously, lathering the entire surface of the front and back of the hands, and between fingers. Rub in the soap for at least 20 seconds. (Tip: sing Happy Birthday twice)
4. Rinse with clean water
5. Dry hands briskly, and use paper towel to turn off faucet

Avoid Close Contact

Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too. If you see someone sniffling, sneezing and coughing, keep your distance. Many illnesses can be transmitted through the air, and you can pick them up just by breathing air that was coughed or sneezed into.

Cover Your Mouth and Nose

Cover your mouth and nose with a tissue when coughing or sneezing, or cough into your elbow. It may prevent those around you from getting sick.

Avoid Touching Your Eyes, Nose or Mouth

Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or nose.

Clean and Disinfect Surfaces or Objects

Cleaning and disinfecting surfaces and objects that may be contaminated with germs like the flu can help slow the spread of influenza.

10 HEALTHY EATING TIPS FOR PEOPLE AGE 65+

Making healthy food choices is a smart thing to do—no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids. With age, you may lose some of your sense of thirst. Drink water often. Lowfat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.
2. Make eating a social event. Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.
3. Plan healthy meals. Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.
4. Know how much to eat. Learn to recognize how much to eat so you can control portion size. MyPlate’s SuperTracker shows amounts of food you need. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.
5. Vary your vegetables. Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.
6. Eat for your teeth and gums. Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.
7. Use herbs and spices. Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.
8. Keep food safe. Don’t take a chance with your health. A food-related illness can be life-threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.
9. Read the Nutrition Facts label. Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label. Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.
10. Ask your doctor about vitamins or supplements. Food is the best way to get the nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.