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Seniors and Nutrition

Retired couple enjoying some veggies

Research has shown that proper nutrition can extend your lifespan and improve a person’s quality of life. An optimal diet may lead to less heart disease, obesity, high blood pressure, diabetes, and some forms of cancer. Good eating habits throughout life can help to promote physical and mental well-being. For older adults, eating right can help to minimize the symptoms of age-related changes that may cause discomfort. Although the aging process affects some people differently than others, everyone can benefit from eating a well-planned nutritious diet.

Are Nutritional Needs Different for Older Adults?

  • Physiological changes occur slowly over time in all body systems and are influenced by life events, illnesses, genetic traits and socioeconomic factors.
  • Generally, older adults take in less calories, than younger people. This may be due, in part, to a natural decline in the rate of metabolism as people age. It may also reflect a decrease in physical activity. If calorie intake is too low, then intakes of necessary nutrients may also be low.
  • As people age, problems such as high blood pressure or diabetes become more common, necessitating certain dietary modifications.
  • As people age, digestive system problems become more common, and some people may have trouble chewing or swallowing.
  • For everyone, it is beneficial to eat well and understand some nutrition basics.

What is Malnutrition and how do I avoid it?

  • Malnutrition is a critical health issue among older adults caused by eating too little food, too few nutrients, and by digestive problems related to aging.
  • Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems.
  • To prevent malnutrition as you age: Eat nutrient-packed food, have flavorful food available, snack between meals, eat with other people as much as possible, get help with food preparation.

What are Current Dietary Recommendations for Older Adults?

Fruit: Choose color-rich choices like berries or melons. Aim for 2-3 servings a day.

Veggies: Choose antioxidant-rich dark, leafy greens, such as kale, spinach, and broccoli as well as colorful vegetables such as carrots and squash. Try for 2-3 cups every day.

Calcium: Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include broccoli, almonds, and kale.

Grains: Be smart with your carbs and choose whole grains over processed white flour for more nutrients and more fiber. Healthy fats: Because fat is so dense in calories, a little can go a long way in making you feel full and keeping you feeling fuller for longer.

Healthy fats include:

  1. Monounsaturated fats are found in foods such as olive oil, avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
  2. Polyunsaturated fats include Omega-3 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources include flaxseed and walnuts.
  3. Avoid Trans fats which are found in commercially baked goods, packaged snack foods, fried food, and anything with
    “partially hydrogenated” oil in the ingredients.

Protein: Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of body weight (0.5 g of protein per lb. of body weight is close enough).

Water: Drinking water regularly may help us to avoid urinary tract infections, constipation, etc.

Vitamin B: After the age of 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves healthy. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

Vitamin D: With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.

Cut down on sugar and refined carbs: Unlike complex carbs that are rich in fiber, refined or simple carbs (such as white rice, white flour, refined sugar) can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating.

Eat more fiber: Women over 50 should aim to eat at least 21 grams of fiber per day, men over 50 at least 30 grams a day. Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruit.

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How to Treat Cabin Fever

Retired couple running through the snow

Cabin Fever has become a new source of stress. It is easy to sit around nibbling on your favorite treat, watching TV, and doing puzzles. But enough is enough; your body is craving some endorphins as well as chocolates. What is an endorphin? You can’t find it on the Candy Aisle at Kroger or at Dinstuhl’s. Endorphins are the “feel-good” chemicals released by the brain during physical activity that help improve mood, energy levels and even sleep. If you have been inactive since the start of the Covid lockdown, here are some ideas to help you get moving again:

  1. Check with your doctor first.
  2. Start monitoring from the start; Keep a journal, mark your calendar, or use an activity tracker on your phone or Fitbit. Every little step counts.
  3. Start slow. Begin with a warm-up and gentle stretch. Practice sitting and standing using a sturdy chair. Keep your feet on the floor (no bouncing). This strengthens the quadriceps muscles which work together to help you stand, walk, and move around.
  4. Choose the best exercises for you. A balanced exercise routine should include:
    • Aerobics: walking, or water aerobics or water walking if you have pain in joints
    • Strength Exercise: freehand weights and exercise equipment in the Oasis
    • Balance: Yoga and SitnStand classes on Channel 10.
  5. Here are some tips to create the right routine:
    • Alternate days between aerobic and strength exercises.
    • Find activities you enjoy. For example: walking, bicycling, dancing or yoga or the pool. Try walking indoors for 10-15 minutes or outside when the weather is good. Gradually add time and increase intensity with a goal of 30 minutes a day for 5 days or 150 minutes weekly.
    • Exercise is more fun with a friend and helps you stay committed. When someone is counting on you to walk with them, you are motivated to make the extra effort. Often when left on our own, it’s easy to let our exercise plans slide.
    • Strength train using free weights or resistance bands, slowly add weight as you’re able to do more repetitions. Check with Mary in the Oasis for pointers.
    • Work on balance every day. Simply stand at your kitchen counter on one foot and then the other helps improve balance. Yoga is a good choice for people who want to improve balance and flexibility.
  6. Check your progress to see if you are working out effectively. Can you carry a conversation when your heart rate is up without gasping for air? A little soreness in the first 24 hours is normal but if it lasts longer, you may have overdone it. This is your program, if you are having difficulty, don’t force it or cause yourself pain. Just do as much as you can comfortably.
  7. Remember to hydrate by keeping a bottle of water nearby.
  8. Finish your exercise time with a gentle stretch.

Whatever you plan, Remember the first step is always the hardest. Go ahead, take it. Exercise will break that cabin fever.

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March 8, 2021

International Women's Day

About International Women’s Day

International Women’s Day is a global day celebrating the social, economic, cultural and political achievements of women. The day also marks a call to action for accelerating gender parity. Significant activity is witnessed worldwide as groups come together to celebrate women’s achievements or rally for women’s equality.

Marked annually on March 8th, International Women’s Day (IWD) is one of the most important days of the year. IWD has occurred for well over a century, with the first gathering in 1911 supported by over a million people. Today, IWD belongs to all groups collectively everywhere. IWD is not country, group or organization specific.

What’s the theme for International Women’s Day?

The campaign theme for International Women’s Day 2021 is ‘Choose To Challenge’. A challenged world is an alert world. Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can all choose to challenge and call out gender bias and inequality. We can all choose to seek out and celebrate women’s achievements. Collectively, we can all help create an inclusive world.

From challenge comes change, so let’s all choose to challenge.

Hands

What colors symbolize International Women’s Day?

Purple, green and white are the colors of International Women’s Day. Purple signifies justice and dignity. Green symbolizes hope. White represents purity.

What Kirby Pines is doing to celebrate?

The women of Kirby Pines are “Choosing to Challenge” by raising their hands and showing their support on the back pages of this month’s Pinecone. Cards were spread out for each to choose a word that not only empowers them, but empowers women all over the world.

The photos will be shared and posted on social media using #ChooseToChallenge #IWD2021 Together we can make a difference.

By showing our support and solidarity, we hope to show our strength and encourage others to commit to helping forge
an inclusive world.

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Improving Overall Health at Kirby Pines

As we slowly move into Spring, now is an excellent time to start thinking about little things we can do to improve our overall health. While the Oasis easily comes to mind as the place to go to improve your health, there are many things that can be done in our own homes. I have listed a few tips below for you to consider.

Stay socially involved – research shows that people who have an active social life are less likely to experience a decline in the ability to reason and remember. The Pinecone lists many activities that you can enjoy and later discuss with fellow residents. For example, the numerous in-house movies.

Eat chocolate – an ounce a day is now determined to be as good as or better than, an apple a day. Dark chocolate is rich in flavonoids which help the body’s cells resist damage. In addition to their antioxidant properties, flavonoids also help lower blood pressure, improve blood flow to the brain and raise good (HDL) cholesterol levels. Eating chocolate at Kirby is easy. All you need to do is stop by the Blossom Shop for a chocolate bar, or ask for chocolate ice cream with your meal.

If you drink coffee like I do, scientists have good news for us. Drinking coffee seems to lower the risk for heart disease and dying from chronic illnesses such as diabetes or pneumonia. Other research concludes that caffeinated coffee may protect against skin cancers, Parkinson’s and even delay the onset of Alzheimer’s. If caffeine doesn’t keep you up at night, enjoy a cup in the Bistro mid-afternoon.

Living a long and healthy life has a lot to do with living an enjoyable life and researchers have determined that music helps to make everyday living more enjoyable. Listening to your favorite music may be good for your heart, as emotions aroused by joyful music cause tissue in the inner lining of blood vessels to expand, increasing blood flow. Music also brings on sound sleep, boosts mood and reduces anxiety. While live performances remain limited during these challenging times, you can listen to many live performers on our in-house television station. So, take a close look at this months’ calendar and make plans now to improve your health.

Michael Escamilla

Michael Escamilla,
Executive Director,
Kirby Pines

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Congratulations to Our Employee of the Month: Marquavious Goodman

Marquavious Goodman

Security Guard

Describe Your Family: Hard working, dependable, strong family that sticks together. Just like me and my coworkers.

Describe yourself in five words: Strong, Independent, Intelligent, Caring, and Honest.

What is something you are proud of: Being a hard worker.

What do you do for fun: Watch TV.

What is your favorite thing about your job: Helping residents.

Do you have any hobbies or interests: Singing.

What is your favorite food: Pizza.

What is your favorite song: I have a lot.

What would you like people to know about you: That I am here to help and won’t let you down.

Marq has been on the security team since May of 2019. He has a very good positive attitude while dealing with the residents, guests and employees. There are a few incidents that I can recall with Marq assisting residents. He was making rounds one night, when he heard someone call for help! He found a resident lying in the stairwell. He contacted the front desk to call 911 and stayed there with her until the ambulance arrived. We are happy to have him on our team.

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Resident Spotlight: Marty & Janie Kocman

Kocman

Abundant Love

Marty and Janie Kocman grew up only three miles apart, but did not meet until they were seniors in high school. That is when “the arrow struck” and they dated while attending Indiana University in Bloomington, Indiana. Following graduation, they married and recently celebrated their fiftieth wedding anniversary. The affection Marty and Janie have for each other has grown deeper through the years because of the common bond they share in love of teaching, life goals and activities.

Marty and Janie were born in 1947 and lived in neighboring cities in Indiana. Janie (nee Dahlkamp) was the second of five children in the family. She says her escapades as a child would “fill a book”. “I have always maintained I am short because I was spanked so much! I was the original ‘Evel Knievel’ riding off the front porch on my tricycle, splitting my chin open, having to have stitches resulting in my continuing fear of needles.” One of Marty’s favorite childhood memories was hearing his mother speak of her early life and immigration, at age sixteen, to America from Czechoslovakia. She spoke no English, but had instructions pinned on her coat to get her to her aunt’s home in Gary, Indiana.

The high school Marty and Janie attended was in Hammond, Indiana. Each class year had over 500 students, so it was not until they shared a class as seniors that they met. According to Janie, “because I was so small the boys picked on me, and would move my chair to the front of the class before the teacher arrived”. One of those boys was Marty.

During summers in high school (and college) Marty worked in factories to help with his college plans. His love of music accelerated in high school with involvement in band and choir. In his senior year, Marty won the “Young Artist” competition on flute and soloed with the Chicago Heights Symphony Orchestra. Marty furthered his love of music earning a Bachelor in Music Education and a M.A. in Flute Performance. One of the highlights of Marty’s college career was marching with the Marching Hundred in the 1968 Rose Bowl Parade at half time of the IU-USC game.

Following graduation from college, Marty began his teaching career as a band director in Olympia, Illinois. His symphonic and jazz bands won festivals throughout the midwest. His love of music helped him encourage young musicians to achieve. His bands had opportunities to play with many famous professional musicians. Marty retired from high school teaching in 2003 and took a position as Director of Jazz Studies at Governor’s State University until he and Janie moved to Bartlett, Tennessee in 2006. Janie earned a B.S. in Education and later a M.S. in Communications. As a career educator, in Flossmoor, Illinois. Janie taught Home Economics to junior high students for thirty-four years, retiring in 2002.

The move to Bartlett was another chapter in the lives of the Kocman’s. Their love of gardening was manifested in their home being a “showplace” of beauty. Their love of travel took them many places. They traveled to Slovakia to visit Marty’s aunt and uncle, survived three earthquakes while in Costa Rica, experienced an insurrection in Guatemala and cruised with Orca whales on the coast of Alaska. A “dark experience” occurred when visiting Coober Pedy, Australia, a town carved entirely out of rock and underground because of the temperature there.

Marty became involved with the Bartlett Symphony, creating the Flute Choir which performed several times at Kirby. Because of their love of miniature objects, both Janie and Marty became involved in hobbies that nurtured that love. Marty builds and flies remote control airplanes. Janie belongs to Tri-M, a miniature group. She has several collections, including Santas, teddy bears and a lovely dollhouse with museum quality miniatures.

In contemplating their later years, the Kocmans decided to look at possible senior living facilities. When they toured the Garden Homes at Kirby, they fell in love with a home and the LifeCare Community concept. Since moving into their home in May of 2020, they have enjoyed planting and tending to the many plants and flowers they have added. Their Birman cat, Biscuit, is especially fond of their screened in porch where she watches for her dog friend, Josh Colditz.

Janie and Marty’s Wedding

Although happy to be at Kirby Pines, Marty and Janie agree, “It is unfortunate that we moved here in the middle of the pandemic because it has not allowed us to get acquainted with all of our neighbors or to participate in the activities. However, we have been most impressed by the welcoming people we have met here. One of our favorite things are the ‘yummy’ pancakes Cory makes each Tuesday morning in the Bistro”.

There is much to love about the Kocman’s. Despite the pandemic, Marty has participated in solo flute performances and both have participated in the mask and Halloween contests at Kirby. The talents, personalities and professionalism of both Janie and Marty Kocman are welcomed assets to the Kirby family, known for the LOVE we have for each other.

Written by Joan Dodson, Resident, Kirby Pines

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Valentines, A Day of Love

Can you imagine 144 million cards given out on or before Valentine’s Day in America? It has become the second leading day in the entire year for such expression. Alfred Tennyson wrote, “If I had a flower for every time I thought of you…I could walk through my garden forever”! What an amazing expression! It’s something many of us should say today.

But perhaps the greatest illustration of what this day is all about comes from a mid-nineteenth century English poet named Elizabeth Barrett Browning. She wrote a book in 1853 known as The Sonnets from the Portuguese in which she included a special love poem known as Sonnet 43. Andrew Spacey presents this amazing story the following way:

It was dedicated to her husband, poet Robert Browning.

The inspiration behind the work was Elizabeth’s love for the man who had, for all intents and purposes, rescued her from a quietly desperate, reclusive lifestyle she led in London, following the accidental death of her closest brother.

Dominated by her possessive father, Elizabeth spent most of her time alone n an upstairs room. She was a frail, sick woman who needed opium and laudanum in an effort to cure her pain.

Her only consolation was poetry and at this she was very successful. When Robert Browning read her work he was so impressed he wrote asking to meet her. The two eventually fell in love and decided to secretly elope to Italy in 1846, despite the father’s resistance and anger. He ended up disinheriting his daughter.

Elizabeth and Robert exchanged hundreds of love-letters over the two years from 1845-46. In them you get a clear idea of just how much they adored one another. Take this excerpt from Elizabeth in 1846, near the time of their elopement:

For I have none in the world who will hold me to make me live in it, except only you – I have come back for you alone…at your voice… and because you have use for me! I have come back to live a little for you. I love you – I bless God for you – you are too good for me, always I knew.

Elizabeth was close to 40 year of age when she broke free from the control of her father. You can imagine her pent up strength of feeling and sense of relief. She went on to give birth to a son and was happily married for sixteen years, until her death in 1861.

Here is the classic love poem Elizabeth wrote to Robert:

How do I love thee? Let me count the ways. I love thee to the depth and breadth and height My soul can reach, when feeling out of sight For the ends of being and ideal grace.

I love thee to the level of every day’s Most quiet need, by sun and candle-light. I love thee freely, as men strive for right. I love thee purely, as they turn from praise.

I love thee with the passion put to use In my old griefs, and with my childhood’s faith. I love thee with a love I seemed to lose With my lost saints. I love thee with the breath, Smiles, tears, of all my life; and, if God choose, I shall but love thee better after death.

I wish I could have written that! Don’t you? It’s such a deep and beautiful way words can express what we feel but so often find hard to say. Let say these thoughts today. Let’s present to the one we love how deeply they had touched us and how broadly they have changed our lives!

In a spiritual dimension consider this:

“What would it be like to love a Being absolutely lovely – to be able to give our whole existence, every thought, every act, every desire to that Adored One – to know that He accepts it all, and loves us in return as God alone can love”? (F.P. Cobb) Jesus Christ is that Being absolutely lovely. He is worthy and accepting of our response to His love for us. “We love Him because He first loved us”. (I John 4:19)

In every way may this day be the best you’ve experienced!

Til next time, Don Johnson, Kirby Pines Chaplain

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Exercise and Mental Health

Retired woman looking sad

Mental Health & Mental Illness Defined 

Mental Health: “A state of well-being in which the individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to his or her community.” 

Mental Illness: “Health conditions that are characterized by alterations in thinking, mood or behavior (or some combination thereof) associated with distress and/or dysfunction.” 

Most Common Mental Health Issues 

  • Depression 
  • Anxiety 
  • Stress 

How Poor Mental Health Affects Your Body 

  • Changes in your brain chemistry can also have a big effect on your body. 
  • Mental health issues contribute to a wide array of physical  problems that affect everything from your heart to your immune system 
  • Changes in the brain have an effect on many of the body’s system; i.e. low levels of neurotransmitters such as serotonin can alter your pain threshold 
  • Mental health issues increase your risk of illness because of increasing levels of stress hormones such as cortisol and adrenaline 
  • Mental health issues can affect the immune system making it harder for the body to fight infection. 

How Exercise Improves Mental Health

  • Help reduce anxiety symptoms and improve mood
  • Help keep anxiety from coming back once you’re feeling better
  • Release feel-good brain chemicals (neurotransmitters, endorphins)
  • Reduces immune system chemicals that can worsen depression
  • Increase body temperature which may have calming effects
  • Help you gain confidence
  • Take your mind off of worries
  • Get more social interaction
  • Cope with anxiety/depression symptoms in a healthy way

How Much Exercise/What Types Are Best for Mental Health

  • 30 minutes or more of exercise a day for 3-5 days a week—Even just 10-15 minutes at a time
  • Do what type of exercise you like best: walking, NuStep, gardening, exercise bicycle, aerobics, yoga, etc.—Anything that gets you off the couch and moving is the exercise that can help improve your mood

Getting Started and Staying Motivated

  • Identify what you like doing: find out what type of exercise you like doing and you will be more likely to do it
  • Set reasonable goals: think realistically and set small goals in the beginning
  • Don’t think of exercise as a chore: view your exercise time as your time to yourself
  • Address your barriers: find out things that get in your way of exercising and find alternatives and ways around these barriers
  • Prepare for setbacks and obstacles: give yourself credit for every step in the right direction. If you miss exercise one day, don’t be hard on yourself. Tomorrow is a new day

How Therapy Can Help

  • Therapists can help you find the right exercise for you to manage physical and mental signs and symptoms
  • Define an adequate and specialized program to fulfill your needs
  • Help you perform exercise safely and correctly
  • Help you improve your independence and quality of life
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This is Dedicated to the One I Love

Retired folks enjoying the snow
Retired folks enjoying the snow

Remember that old love song from the 60’s. Taking care of yourself for the one you love may be just the motivation you need to begin a healthier you. 

Care giving for a loved one can be one of life’s most draining experiences: affecting mind, body and soul. To counter this, set personal health goals. For example, set a goal to find time to be physically active on most days of the week, or set a goal for getting a good night’s sleep. It’s also crucial to eat a healthy diet. When caregivers understand that, there can be a tremendous sense of relief that allows them to set more realistic goals. In addition, to keep depression at bay: 

  • Maintain a life outside of care giving. Stay connected to friends. Don’t give up your daily routines.
  • Maintain your health. Get regular check-ups, eat a balanced diet, and exercise.
  • Exercise. It un-kinks tense muscles, revs up the cardiovascular system, and floods the brain with feel-good chemicals, such as endorphins.
  • Use simple de-stressing techniques: deep breathing, muscle relaxation, meditation, and self-massage. And laugh. “People don’t think of humor as a way to cope with stress, but they should,”
  • Join a support group. In support groups, you validate your role as caregiver, voice your fears, vent your frustrations, and learn coping strategies and techniques

“Exercise is an antidote to aging,” says Barry A. Franklin, PhD, director of the cardiac
rehabilitation and exercise labs at Beaumont Hospital in Royal Oak, MI. A well-rounded routine,
as part of a healthy lifestyle, may help you avoid things like falls, heart disease, and osteoporosis.
Experts say many of the conditions people think are due to getting older have more to do with not
moving enough. At any age, these are the types of exercise you want to get:

Aerobic: good for your heart and lungs. It’s also good for your blood pressure, blood sugar,
cholesterol, sleep, and memory. What to do: You can walk briskly, walk in the water, or do any
other activity that gets your heart rate up.

Strength training: good for your muscles and bones. It’s the principle of “use it or lose it.”
What to do: Start with 2-pound hand weights or resistance stretch bands.

Flexibility and balance: helps prevent falls by stretching your muscles and keep them from
stiffening up. What to do: Yoga is good for both. You can also learn balance exercises in Kirby’s
Sit and Stand class or from Rehab Therapy.

We have everything you need right here at Kirby Pines. Check out the Oasis for exercise equipment
or join one of our exercise classes, Setting healthy goals for yourself can be “Dedicated to the
ones you love.”

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It’s Valentine Time at Kirby Pines

Happy Valentine’s Day! Just when you thought it was time to put away your favorite red sweater or neck tie, it’s time to wear red again. However, this time while you’ll be eating chocolate instead of peppermint candy. In fact, we can now begin to consume all the chocolate candy we want to without the fear that someone might scold us for ruining our appetite before dinner. After all, they too could be discovered hovering over a box of chocolate. Just be sure to wipe your fingers before putting on your face mask or addressing Valentine cards to your loved ones and friends. Speaking of cards, you can find some beautiful Valentines cards in the Blossom Shop among the shelves. 

Did you know that Valentines cards were first mass-produced in Worcester, Massachusetts in 1847 by Ester Howland? Ester took her inspiration from an English valentine she received, and created valentines of embossed paper lace, which her father sold in his book and stationery store. Her valentines were meant to be given to “one’s true love”, and for many years in the United States these were the only individuals that exchanged valentines.

Then early in the twentieth century, valentine cards began being exchanged among extended family members and soon afterwards among friends. By the middle of the second half of the twentieth century, the practice of giving cards was extended to include small gifts. Such gift typically included roses and chocolates and soon there after an occasional piece of jewelry was added to the list of gifts identified with Valentine’s Day. 

Now Valentine’s Day is associated with the generic platonic greeting of “Happy Valentine’s Day”. 

This Valentines’, whether you are receiving or giving cards or flowers, I hope my small gesture of wishing you a Happy Valentine’s Day, will bring a smile to your heart. Now, let’s find some chocolate to eat.

Michael Escamilla

Michael Escamilla,
Executive Director,
Kirby Pines