Fruit and Your Heart

February is the month of the heart.  Private Home Health Care would like to talk with you about fruit and the cardiovascular benefits of eating fruit.

The New England Journal of Medicine noted a study that showed that among more than 500,000 people up to age 79 who ate fresh fruit every day had a thirty percent lower risk of dying from a heart attack.  

This study was compared to those people who rarely ate or never ate fruit.

Fruits are good for you but different fruits have different health benefits so choose what is best for you.

Berries – blueberries, blackberries, strawberries, raspberries, along with acai and goji berries. You get antioxidants from berries to help fight free radicals that can cause inflammation.  Berries also supply you with vitamins A, C and E.

Cherries – these also have antioxidants but in addition you’ll get calcium and potassium as well as vitamins.

Oranges – Vitamin C boosts your immune system along with folate, potassium and choline (may help with memory).  Oranges are also high in zeaxanthin, an antioxidant which may help ward off macular degeneration.

Papaya – many of the same benefits as oranges but additionally they are rich in beta-carotene and lycopene which may help balance HDL and LDL cholesterol levels.

Kiwis – are rich in Vitamin K and have a higher amount of Vitamin C than oranges. Your digestive system benefits from this fruit as well. 

Grapes – you’ll get antioxidants from grapes along with resveratrol and quercetin which may help relax your arteries.

Apples – An apple a day keeps the doctor away perhaps because of the fiber which is linked to lowering cholesterol and blood pressure.  Be sure to eat the skin to get full benefits.

Bananas – you can load up on potassium and fiber with a banana.

Your recommended fruit intake is to have 1-2 cups of fruit each day.  There are many fruits to help you and your heart!  

Chinese New Year

Each year the Chinese celebrate a new year according to the lunar calendar.  This year it begins tomorrow on February 10.  The holiday lasts for twenty-three days so this year it ends on February 24.

You will find that an animal is associated with each Chinese New Year.  They go in a certain order and repeat every twelve years.  This year is the year of the dragon.

For your Buddhist friends, the religion believes that Buddha invited many animals to come to honor him but alas, only twelve appeared so only they are listed for individual years. 

If you live near Boston there are many celebrations planned for this year’s celebrations.  This may be because the current mayor is Chinese, Michelle Wu as well as the large population of Chinese in Boston.  It is listed as 1 in 10 Bostonians are Chinese.

Some of the events for you to enjoy are in Boston and its surrounding communities.

Tomorrow, February 10 there are at MIT’s Leap Lab and additionally at the Peabody Essex Museum in Salem.

On February 13 there is a Chinese New Year Concert at the Berklee School of Music.  Tickets are $12 in advance and $17 at the door.

You can go to the Museum of Fine Arts on February 15 and pay a special rate of $5.00.  You’ll enjoy brush painting, martial arts demonstrations and Vietnamese dancing.

Finally on February 18 you can head to Chinatown in Boston to enjoy the traditional Chinese New Year Dance Parade.  This is free to the public. It’s from 11:00-2:00 on Tyler Street. 

You have many ways to enjoy and participate in this Chinese cultural event.  One good thing to know is that each animal represents different qualities in Chinese culture.

The dragon has represented good luck, justice, prosperity and strength.  If you are born in the year of the dragon it is thought that you are charismatic, intelligent, confident, powerful, naturally lucky and gifted. 

Private Home Health Care enjoys learning about different cultures.  There seem to be many opportunities to learn about and enjoy Chinese New Year this year. 

#ChineseNewYear

Blood Pressure and Why Is It Important?

February is National Heart Month and your blood pressure plays a large role in heart health.

Every second of every day your heart flows blood throughout your body.  Your blood pressure is responsible for the force that sends that blood on its way.  The blood flows to your arteries and your tissues and cells.

For this reason your blood pressure is very important to your overall health.  High blood pressure raises many risk factors. 

According to the American Heart Association there are five levels in blood pressure readings.

• Normal readings are less than 120/80.
• Elevated pressure is 120-129/80 (or less than 80)
• Hypertension 1 reads 130-139/80-89
• Hypertension 2 has consistent blood pressure of 140/90 or higher
• Hypertensive crisis is the final stage.  Readings are 180/120 or higher.  Immediate medical attention is needed as the high readings could cause organ damage. 

If your readings are normal, keep them that way by eating healthy, exercising regularly, not smoking and watching your stress level.

For elevated blood pressure, it’s important to be monitored by a medical professional.  As blood pressure increases so do the possible health issues.

Over time your arteries can become damaged because they can narrow causing less blood to flow through them. This can lead to coronary heart disease.

Additionally, other issues to your heart can include heart failure, an enlarged heart.  High blood pressure can also lead to stroke or diabetes.  Your kidney and eyes are two other areas that can be affected by prolonged elevated blood pressure.

There are many important aspects of heart health and your blood pressure is one key area.  It’s important as you age to have check ins with your doctor to have your blood pressure checked.

Private Home Health Care believes in regular checks on blood pressure for anyone over the age of 50.  Your heart needs attention for your well being, physically and emotionally.

#NationalHeartMonth

National Patient Recognition Week

The first week in February focuses on recognizing that patients have needs and health care providers work with patients to help provide for those medical needs.  The emphasis shifts a bit from health care provided to patients.

You may have a chronic illness that takes you to the doctor often.  It could be that you need specialized care or a time spent in the hospital.  It’s important that you are treated with extra care and compassion.

It can be hard for doctors and nurses to improve their care at times.  Doctors can see up to twenty patients a day and in hospitals a nurse can be responsible for eight or ten patients.  

This week focuses on having health care providers look at ways that they can make you feel like you are getting great care.  Perhaps it’s spending a bit more time with you during a visit.  Maybe it’s acting as your advocate. Your smile could be another sign of good care.

There are actually people who act as patient advocates.  At times, you may need help navigating your health care system.  Your advocate can be a good resource and manage that for you.

You could need help with dealing with insurance companies or maybe you need help setting up tests.  An advocate would be helpful.

If you don’t have anyone to go with you an advocate can join you and take notes.  The ways an advocate can help are plentiful.

During this week if you visit a doctor take care and ask any questions you have.  I think your doctors will be trying extra hard to be of help.

Private Home Health Care understands how tricky it can be to navigate our healthcare system at times.  We have acted as advocates for our clients and we value that service.

#National Patient Recognition Week

Groundhog Day

We are wondering if anyone has heard that it is Groundhog Day today?

On February 2nd there is a ceremony in Punxsutawney, Pennsylvania, specifically on Gobbler’s Knob.  There is a big ceremony with men dressed in tuxedos and a large crowd gathered to wake up Punxsutawney Phil the groundhog from his winter’s nap.

I think Phil actually thinks it’s rather rude to wake him up since he is actually in the middle of hibernating but every year he seems to humor the humans.

If the groundhog sees his shadow, it’s six more weeks of winter.  If he does not then we can look forward to having Spring sooner than expected.

This year Phil did not see his shadow so we are supposed to have an early Spring.  Let’s see what happens . . .

This tradition has been going on quite a long time.  

Well, the story is that back in 1886 the first celebration was held.  The German people actually used a hedgehog to predict winter so when they immigrated to the Pennsylvania hills the tradition continued but with a groundhog. 

This winter in our United States we have had all kinds of weather patterns so far this winter season.  There have been floods, bitter cold temperatures, snow and rain depending on where you live.

If you feel as if the winter has been very long already then you are probably hopeful that Phil the groundhog has made a good prediction.  For those of us that love winter and winter activities you may wish for a bit more time for fun.

No matter what happens, Private Home Health Care knows that we try our best to handle whatever weather comes our way.  We will also try not to hold it against Phil the groundhog if the Spring season takes a bit longer to come.

Staying Safe in the Winter Months

As we age the winter season can become more difficult.  The older you are, the more the cold can affect you.  Your body can get cold more easily.  Often our balance can be off.  Your immune systems are also not as strong as they used to be.

It’s important to be aware of ways you can take care of yourself during winter.

You need to be sure that you stay warm, especially when the temperatures drop.  Be sure your thermometer reads at least 68 degrees, dress in layers and drink moderately.

Be very cautious about using a space heater.  These heaters are the cause of the majority of fires in people over 65 and they can be fatal.

The type of shoe you wear is important so that you don’t fall.  Non-skid shoes are the best.  Also, don’t go out when the weather is bad.  Get help or wait until snow and ice has been treated.

You should have enough food and drink for at least a week.  If you have trouble getting to a store and there is no one to help you there are other options.  Stores have delivery services so find one in your area.  

A safety kit of things like a working flashlight, hand warmers, a first aid kit, a whistle, matches (use with caution) and some cash. 

Stay in touch with family and friends each week.  If you need help don’t hesitate to ask for it.  There are also local Council of Aging organizations that can assist as needed too.

Private Home Health Care understands how difficult it can be for senior citizens during the winter months.  Please take good care of yourself and do not hesitate to reach out for help if needed.

Puzzles

Today is the day to work on a puzzle.  It’s National Puzzle Day.

Jigsaw puzzles are fun because you can sit, or stand, and focus on the different pieces and how they fit to complete a picture.  Start with the outer edges and then work on the center pieces.

Crossword puzzles are great if you have good recall on lots of different topics.  It’s challenging to understand the meaning of the clue and then come up with a word that fits the spaces.

Word searches, we enjoy those, have you search for different words from a list.  Look forwards, backwards and sideways and see what you find. 

A sudoku puzzle is for you if you like math puzzles and using logical thinking.  The goal is to fill in nine spaces with numbers from 1 to 9 without duplicating any.

Trivia is very popular and while you might not think of this as a puzzle it does require you to use your brain to solve a problem.  Trivia teams are very popular.  The more brain power!

Puzzles are the perfect activity for your brain no matter your age.  Young or old your brain gets good exercise doing puzzles.  A puzzle exercises both sides of your brain. It improves your cognition, helps your focus and short-term memory.

Memory can improve along with your problem-solving skills that you may have forgotten you possess.

Work on a puzzle with a partner and  improve your social skills.  This is particularly good for children but for anyone of any age.

There are only positives with working on any type of puzzle and the best part of all of them is that you have FUN.

Private Home Health Care loves working on jigsaw and Sudoku puzzles.  We hope to spread joy today with all the different puzzles available to everyone.

#NationalPuzzleDay

Fun

It’s that time in winter when the doldrums can settle in.  Whether you’ve seen snow or rain or freezing cold it can be difficult to think about having some fun.

We suggest in this blog that adding some fun to your life can be just the medicine to drive the doldrums away.

No matter your age, there are always ideas of ways you can enjoy yourself.  For children it can be as simple as playing in the snow or having a playdate with a friend.  

For some of us going to a museum, going out dancing or having dinner with friends does the trick.

If you are a senior and living on your own, in assisted living or a nursing home there are still ways for you to have some fun.  You may not be as mobile as you once were so think about what you enjoy and are still able to do.

You could get a friend and work on a puzzle together.  If Twister feels a bit too daunting, try a game of scrabble or a card game.  Get a friend and have a walk around the facility.  The one who arrives first can spring for a coffee in the cafeteria.

Your facility could have opportunities to go to a movie or play or maybe even a comedy show.  Get a group together and hit the town!  Do you have access to a Karaoke machine?  If so, sing a song or two.

Private Home Health Care wants you to think about what makes you happy.  We hope you take time this week to add some fun to your life.  Smiling and laughter is great medicine for the doldrums.

Compliments

Are you a person who compliments the people in your life?  A true and sincere compliment and not just a comment on clothing or a hairstyle.

Today could be a day that you spread some compliments around.

The word compliment means:

• A formal act of civility, courtesy, or respect.
• An expression of praise, admiration, or congratulation.

Praise, admiration, courtesy and respect.  These four words can create so many positive feelings for both the person giving the compliment as well as the one receiving it.

In elementary schools, there is a lot of talk about kindness and respect.  How can we be kind to one another?   Giving a compliment is very kind and in a child it can give them great confidence.

Compliments are powerful for adults too.  First, you want to be sincere.  Second, you should try and give one for something a person has done or a quality you like about them.  That makes the compliment more sincere. 

Once a person hears a compliment it shows that person that you’ve been paying attention to them.  It makes them feel valued and respected.  The bonus is that you’ve done your part to spread happiness.

Private Home Health Care appreciates how important and helpful it is to give compliments.  We look forward to noticing times when we can give a compliment.

Soup

In this chilly month of January soup feels like a good answer to the cold.  

Soup warms the soul and body and gives you a full meal, especially if paired with a nice baguette or a nice wheat bread.

Do you have a good soup recipe?  What is your favorite soup? Do you find that it brings people together?  

You can find or make so many different soups that you are certain to find one for you and your family to enjoy.  Chicken noodle is a good standby and is known for its healing powers if you are feeling under the weather.  

Potato soup is easy to make and great on a cold winter’s day.  We love a nice squash potage.  It’s creamy and smooth and very filling.  Tomato soup pairs well with ritz crackers or croutons.  Lentil or bean soup adds a good hit of protein and fiber.

Soups are full of nutrients and can replenish you after a winter outdoor activity.  An added plus to making your own is that you can watch the salt and sugar added.  It makes for a great choice for those with high blood pressure or diabetes.

Is there someone you know who might be stuck in their house and needs some cheering up?  Try sharing a soup and dropping it off.  You’ll probably make someone smile.

Private Home Health Care loves making homemade soups.  It brings our family together and helps to keep us healthy..  We hope during these winter months you’ll be able to enjoy a favorite soup of your choice.

#NationalSoupMonth