Preventing the Spread of Germs

Senior Man blowing his nose

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

Washing handsHandwashing 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.


Choosing Healthy Meals

Eating healthy food at The Virginian

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.

Keeping Cognitive

Retired men playing chess

What Are Cognitive Skills and Why Are They Important?

Cognitive skills refer to the way your brain works – how you process and recall information. Here are a few cognitive skills that impact your daily life:

Thinking, speaking, learning, reading and writing, using critical thinking skills and remembering events, experiences, and more.

As we age, some of these cognitive skills aren’t as sharp as they once were. Fortunately, your brain is like any other muscle, and with regular exercise, you can keep it limber and healthy. To keep your brain active and healthy, let’s look at some activities that you can work into your daily or weekly routine. Engaging in these cognitive games is easy when you live at Kirby Pines. Regular mental exercises, like ones listed below, can have a positive impact on your cognitive skills.

Arts and Crafts

Creative thinking is always a good way to keep your mind active. Using your creative skills on arts and crafts projects not only helps you keep your mind busy, it keeps your hands active, as well. These projects don’t have to be elaborate or too expensive either. In fact, many of you may already have arts and crafts hobbies that you engage in each day, like knitting, needlepoint, woodworking, painting, or anything else that gets your creative juices flowing.

Trivia Games

Trivia games are fun and popular activities for people of all ages, but they can be especially helpful for seniors who want to exercise their recall skills and engage with family or friends. These games encourage you to think back to past events or facts you have learned throughout your lives.

Puzzles

There are few activities as relaxing as quietly doing a puzzle on a rainy day. Puzzles are another great way for you to stretch mental muscles and stimulate brain function. Cognitive games like puzzles are problem-solving activities, requiring you to look for patterns and pay attention to details.

Sudoku

Instead of looking for image or word patterns, you can look for numeric patterns with Sudoku puzzles. Sudoku puzzles will keep your problem-solving skills sharp, and it comes in multiple levels of difficulty. The feeling of accomplishment will motivate you to keep going and do more puzzles. Plus, buying a book of Sudoku puzzles is one of the more inexpensive cognitive games for you to try.

Board Games

Everyone loves board games! Not only are board games fun, they also help your mind stay active. Strategic games like Chess and Checkers are great for working out those mental muscles. They require players to consider the pros and cons that come with each move, anticipate the moves of their opponents, and develop a strategy for the game. Traditional board games like Clue or Sorry! can be fun, helpful options, too.

Socialization

Finally, while it might seem pretty basic, having an engaging conversation and socializing with others is a really helpful way for you to stay mentally active. Remembering names and keeping up with topics discussed helps to avoid loneliness and boredom, while keeping your mind engaged, as well. Although many people have a tendency to avoid over-socialization as they age or their memory starts to fade, these personal interactions can benefit you tremendously. When you live at Kirby Pines, it’s easy to interact with staff and other community members as much as you want each day.


Maintaining Flexibility

Retired couple streching
As we age, staying limber and flexible becomes more and more important. Flexibility helps us increase our range of motion so we can easily complete everyday tasks like bending down to tie your shoes or reaching to get a dish from a shelf. This is where stretching exercises for seniors come into play; daily stretching can help improve your flexibility and athleticism, decrease the amount of energy you need to complete a movement, and most importantly, help prevent injury.

Staying physically active as you age is key to a better overall quality of life. Exercise helps keep our bones strong and our backs straighter can help delay the onset of certain diseases like diabetes, relieves the pain you feel from arthritis, improves your mood and mental health, and is essential in fall prevention. It’s never too late to add physical activity into your daily routine! If you’re already exercising on a regular basis, it’s important that you’re taking the time to properly stretch your muscles, too. Stretching will help loosen your joints by activating the fluids within them, which helps reduce damage caused by friction. Stretching will also help lengthen your muscles, and when a muscle is short or tight you’re much more susceptible to injury. Once you add stretching into your workout routine, you’ll notice the results quickly.

Add stretching exercises for flexibility into your workout routine by following these tips:

  • Warm up before stretching. A warm up before stretching can be done easily with some light weights or a quick walk. Your muscles need to be warmed up before you start stretching to help you avoid injury.
  • Take your time. Ease yourself slowly into the stretch. You should feel a mild pulling in your muscles, but it shouldn’t be painful. A stabbing pain is a sign that you’re stretching too far. If you’re new to stretching exercises, remember that it will take some time for those muscles to loosen up.
  • Relax and breathe. Never hold your breath while stretching. Breathe into the movement, carefully pushing yourself a bit farther with each breath.
  • Take note of your spine. Be aware of the position of your spine. Don’t let it curve too far as this can make you vulnerable to an injury. Keep your back and joints soft, never locked into position.
  • No bouncing. Don’t bounce into a stretch to try to make yourself reach farther. Use steady movements instead of jerking movements to ease into the stretch, as those quicker movements can actually cause the muscles to tighten instead of loosen!
  • Hold that stretch. Give yourself at least 30 seconds in each stretching position to allow enough time for the muscle to elongate. Breathe, repeat, and try to stretch slightly farther the next time

Changes in Posture as We Age

Retired woman doing yogaThere are several factors that predispose us to have altered posture as we age and each will be considered. But before mentioning each factor, it is important to know that our bones, muscles, and joints are all part of the musculoskeletal system that defines our posture. The backbone or vertebral column is made up of the bones (called vertebra), joint-like spaces called intervertebral discs, and muscles. Age has a pronounced effect on all three and over time the back tends to curve forward resulting in an increasingly stooped posture.

Osteopenia and osteoporosis are medical terms that mean loss of bone density — little to more, respectively. There is loss of calcium in the bones and this produces the loss of density. This begins in women at menopause and in men around age 65. There can be a slight reduction of the size of less dense bones in the spine that could contribute to posture.

The major factor that contributes to spinal curvature is the change in the intervertebral discs. Between each vertebra, there is a gelatin-like cartilage that separates the vertebra. With age, these discs harden and lose flexibility with the inevitable result of compressed total length of the spine and a forward tilt called kyphosis. These aging changes together are called senile kyphosis and are considered a normal part of aging.

Muscle mass also changes with age with a process called sarcopenia. Muscles shrink and may be replace by fat and/or fibrous tissue either of which weakens the muscle. The loss of muscle strength with age contributes to the curvature of the spine.

Another factor that influences statue is the change from a lean body to one with more fat. This process begins at age 30 in both genders. The fat tends to be concentrated at the waist. Men tend to gain weight until about age 55 and women 65. The redistribution of weight contributes to the changes in the spine.

Some of the pathologic processes that can occur with the normal aging are fractures of the bones and arthritis that make the bones and discs more rigid, curved and painful.

Retired man doing yogaAs with most age-related changes, there are things that we can do to prevent or delay the changes. The list below shows factors that we choose and which can improve our posture. Most of the factors are self-explanatory and well known to readers of this column. Exercise is by far the most important factor in maintaining a younger posture because it improves the bone and muscle functions that are essential in maintaining musculoskeletal health. The last item, paying attention to erect posture and not slumping, is easier said than done. One must be mindful of proper carriage.

Factors Affecting Postural Changes With Age:

  • Exercise — the more one regularly exercises the more posture
    can improve.
  • Diet — balanced diet with vegetables, fruit, no red meat leads
    to health.
  • Calcium and vitamin D improve bone density.
  • Limit alcohol use.
  • Do not smoke.
  • Behavioral changes of purposefully maintaining erect posture.

As with so many things in healthy aging, there are constant and immutable changes that occur simply because they are a normal part of the aging process. Erect posture is one of the things that is lost with age, but there are a number of things we can do to delay or minimize the changes in posture as our bones, joints, and muscles are altered by age.


Understanding Osteoporosis

Osteoporosis is known as a “silent” disease with no obvious signs or symptoms. Often the first sign of the disease is a potentially debilitating fracture. Osteoporosis is characterized by structural deterioration of bone tissue which causes bones to become porous and fragile.

Currently, about 10 million Americans have been diagnosed with osteoporosis. Of this number, 80 percent are women. Estimates suggest that about half of all women older than 50 will break a bone due to osteoporosis. It is estimated that another 34 million Americans have osteopenia or weak bones which places them at a greater risk for osteoporosis.

Understanding OsteoporosisRisk factors of osteoporosis include gender, race and age. Being female, of Caucasian or Asian descent and older in age all increase the risk of osteoporosis. Family history of osteoporosis and/or personal history of broken bones also play a role. Those that have lower levels of hormones such as estrogen or testosterone or low vitamin D and calcium intake are also at risk. Long-term use of tobacco, alcohol and some medications can also place individuals at a greater risk for osteoporosis.

Three factors essential for keeping your bones healthy throughout your life are: 1) adequate amounts of calcium, 2) adequate amounts of vitamin D, and 3) regular weight-bearing exercise.

Physical Therapists can instruct on how to maintain proper alignment throughout all mobility including walking and stair management. Physical therapy staff can also provide strengthening programs to assist in the prevention of injuries as well as education on fall prevention,

Occupational Therapists can teach safe and adaptive techniques during self-care tasks such as dressing, bathing and bed mobility to prevent injuries. Occupational therapy staff can also provide adaptive equipment to make daily activities easier and allow for energy conservation.

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

Healthy bone vs porous bone

10 million Americans have it and 44 million are at risk

1 in 2 women and 1 in 4 men 50 and older at risk for fracture

Risk Factors

Prevention

 


How to Keep from Falling

Fall RiskOne out of three older adults (those aged 65 or older) falls each year, but less than half talk to their healthcare providers about it. If you have a fall or incident, you want to report it to your healthcare provider because it may be an indication of larger problems or issues. Many people who fall, even if they are not injured, develop a fear of falling. This fear may cause them to limit their activities, which leads to reduced mobility and loss of physical fitness, and in turn, increases their actual risk of falling.

There are many different causes that can contribute to a fall. There are muscular, external, and internal factors. Muscular factors that could contribute to a fall are, the muscles of the legs have become too weak or the muscles of the core aren’t strong enough for balance. Your trunk is the foundation for your posture, balance, and coordinated movement. External factors that can contribute to a fall could be any tripping hazards, distractions, or inadequate support tools such as, canes, walkers, wheelchairs, grab bars, and/or shoes. Internal factors that could contribute to a fall are your vestibular system (inner ear), blood sugar, blood pressure, dehydration, and vision.

Balance Classes at Kirby PinesThere are many ways to prevent falls from happening. Exercise regularly, it is important that the exercises focus on increasing leg strength and improving balance, and that they get more challenging over time. You want to ask your doctor/pharmacist to review your medications. They can identify what medicines may cause side effects such as dizziness or drowsiness. Making your home safer can reduce and tripping hazards. Be sure to add grab bars wherever needed, improve the lighting in your home, repair or remove lose carpets, and you want to be sure to rearrange any furniture and electrical cords that may be in walking paths. Lastly, you want to always take care of yourself and live a healthy lifestyle. You want to have regular vision and hearing checkups, get adequate amounts of vitamin D and calcium, exercise regularly and eat a healthy, well-balanced diet. Preventing falls can help you live a more independent life. If you can prevent a fall you are less likely to have an injury that can prevent you from carrying on your daily activities, such as bathing, cooking, shopping, or just going for a walk.


Symptoms of A Stroke

Symptoms of a stroke Knowing the signs of a stroke is the first step in stroke prevention. A stroke is sometimes called a “brain attack”, it occurs when blood flow to an area of the brain is cut off. The brain cells become deprived of the oxygen and glucose needed to survive which causes them to die.

There are two types of strokes, ischemic and hemorrhagic. Ischemic stroke is similar to a heart attack, except it occurs in the blood vessels of the brain. Clots can form in the brain’s blood vessels, in blood vessels leading to the brain, or even in blood vessels elsewhere in the body and then travel to the brain. These clots block blood flow to the brain’s cells. Ischemic stroke can also occur when too much plaque clogs the brain’s blood vessels. Hemorrhagic strokes occur when a blood vessel in the brain breaks or ruptures. The result is blood seeping into the brain tissue, causing damage to brain cells. The most common causes of hemorrhagic stroke are high blood pressure and brain aneurysms. An aneurysm is a weakness or thinness in the blood vessel wall.

There are several common symptoms of a stroke that if they are experienced by anyone, 911 needs to be called. The symptoms are weakness or numbness of the face, arm, or leg on one side of the body, loss of vision or dimming in one or both eyes, loss of speech, difficulty speaking, or understanding what others are saying, sudden severe headache with no known cause, and loss of balance or unstable walking, usually combined with another symptom. Immediate treatment can save one’s life or increase chances of full recovery.

Up to 50% of all strokes are preventable. Many risk factors can be controlled before they cause problems. The controllable risk factors consist of high blood pressure, atrial fibrillation, uncontrolled diabetes, high cholesterol, smoking, excessive alcohol intake, obesity, carotid or coronary artery disease. The uncontrollable risk factors are age- anyone 65 or older, gender- men have more strokes, but women have deadlier strokes, race- African-Americans are at increased risk, and family history of stroke.

Your doctor can evaluate your risk for stroke and help you control your risk factors. Sometimes, people experience warning signs before a stroke occurs. These warning signs are called transient ischemic attacks (TIA or mini-stroke) and they are short, brief episodes of the stroke symptoms. Some people have no symptoms warning them prior to a stroke or symptoms are so mild they are not noticeable. Regular check-ups are important in catching problems before they become serious. Remember to report any symptoms or risk factors to your doctor.

The Signs of Stroke - FAST


Changes in Sleep as We Age

Changes in Sleep

Is your sleep different than it used to be when you were younger? It happens to a lot of people. Nearly half of men and women over the age of 65 say they have at least one sleep problem. With age, many people get insomnia or have other sleep disorders. It’s true that as we get older, our sleep patterns change. In general, older people sleep less, wake up and go back to sleep more often, and spend less time in deep sleep or dreaming than younger people. But at any age, you still need quality rest to be healthy.

Feeling tired?Some common reasons that cause sleep problems with age include poor sleep habits. When one does not keep a schedule for going to bed and waking up, it can affect your body’s internal clock and make it even harder to get good sleep. At any age, drinking alcohol before bedtime, napping too much, or staying in bed when you are not sleeping can make it difficult to get good sleep. Worry, stress, or grief, which all comes with aging and its life changes, can all alter your sleep patterns. Sleep disorders can be a reason for one’s sleeping problems. Insomnia and disrupted sleep in elderly people are a common side effect caused by many chronic medical conditions such as arthritis, congestive heart failure, and depression. Respiratory disorders, such as sleep apnea, which cause multiple arousals during the night, also become more common as people age. Unfortunately, sleep problems in older adults often go undiagnosed and untreated simply because many people believe sleep problems are a normal part of aging or that nothing can be done to help them sleep better. Thankfully, treating any underlying medical disorders can dramatically improve sleep.

You want to make sure you are getting enough sleep. Everyone is different when it comes to the amount of sleep you need to feel well rested, but if you have noticed that your lack of sleep affects you during the day, tell your doctor. There are steps you can take to get better rest. Many are simple tweaks to your daily routine, like setting a regular bedtime, being more active, and taking steps to ease your mind before you hit the hay.


Exercise for Enegry

Increase your energy levels at Kirby PinesDo you often feel like you are tired or just don’t have the energy to do something you would like to? You are not alone. Many people report experiencing this issue, especially as they age, or with changes in the weather. The good news is, there are some things that can be done to increase your energy levels.

There are many potential causes of low energy levels. Some possible causes include hormone changes, medications, fitness levels, depression, Vitamin B 12 deficiency, and diet. Speak with your doctor about what the cause might be and discuss how you would like to treat it. One of the best treatment options to combat low energy is exercise. Exercise helps your body use calories efficiently, builds muscle mass, increases the amount of energy your body has available and has many other health benefits. In addition, exercise releases endorphins that naturally make you feel better. Exercise can also help to better regulate blood sugar spikes, which can impact things like diabetes and reduce your risk of pre-diabetes. Simple exercises, such as walking, lifting weights, yoga, and water aerobics are all great ways to get started. If needed, please feel free to contact Mary Hand in the Oasis here at Kirby Pines for additional information for the water aerobics classes and other group classes that the wellness programs here at Kirby Pines offer. There are also group exercise classes held regularly in the PAC. Please be sure to check out the calendar of events like these here in this edition of the Pinecone.

Increase your energy levels at Kirby PinesIf you feel your lack of energy is causing you to be unbalanced or if you feel it prevents you from doing your daily tasks safely, therapy is another great option for you. Therapists can help you work toward more normal levels of energy while making sure you are safe and progressing toward your goals.

Don’t let low energy levels hold you back. Take control of your health today and let’s begin to get you the energy you need to live the life you want to live!

Please join us March 20th at 1:30 pm in the PAC for our Smart Moves presentation on this topic.