Wellderly Week – Final Edition

Wellderly week closes tomorrow but it’s really the beginning.  A new beginning so that you have fun and joy in your senior days.

We started with talking about avoiding social isolation and loneliness.  Next, was how your physical activity could add strength and wellness.

Today, you will hear about a healthy diet and scheduling doctor’s appointments.

You have heard about the value of eating a healthy diet when you were younger.  Well, for you as a senior it is just as important.  Having a diet with fruits, vegetables, grains and lean proteins is the best way to eat for maximum health.

Good foods for your body have many benefits. You can boost your immunity, support your muscles and help with your balance.

Additionally, it can lower your risk for health issues like heart disease, high blood pressure, diabetes and stroke.  

Your old and true recipes might not have the healthiest ingredients.  One solution is to see if you can find alternative ingredients to make it more healthy.  Ask a friend or family member to help.

If you love desserts try switching out the sugar to a natural stevia or monk fruit sugar.  You will barely know the difference.  

Along with eating a healthier diet, it’s also important to keep in touch with your doctor or medical professional.  

You should have regular appointments and in addition, you should contact your doctor if you feel any changes in your body.

Do you need help getting to appointments or managing your medications?  Reach out to a family member or close friend to help.  Don’t get overwhelmed when help is a phone call away.

Private Home Health Care wants our elders to feel vibrant and fulfilled.  We believe that when your retirement is the time for you to do what you enjoy.  

A new hobby or a new interest, avoiding isolation, being physically active and eating healthy are all ways to help you feel happy and fulfilled in your “golden” years.

Wellderly Week – Part 2

Yesterday we talked about keeping yourself from becoming socially isolated or lonely.

Today we ask, are you retired, elderly or do you know someone elderly?  How physically active are you or how physically active is the person who is your friend or family member?

It turns out that physical activity is something to promote for everyone, including the elderly.

Think about the benefits you’ll reap if you are able to be active.  Your stress and anxiety level improves and along with your balance.  You could sleep better and if you have depression, that could decrease.

If you are older it is recommended that each week you spend at least 150 minutes of exercise.  This should be a form of moderate amount of aerobic exercise and two days of muscle strengthening.

You can do things like light weights, walking, gardening or even stretching.  The time isn’t too much really.  It works out to be 21 minutes/7 days a week or about 30 minutes/5 days a week.

Do whatever works for your age and pace.

Hopefully you can easily add activity into your life.  At home, you could join a friend for a walk or to do yoga.  If you are in a facility usually there are many options available, like a gym or directed exercise activities.

No special clothing is needed, just something comfortable.  You also don’t need to spend lots of money.  Walking doesn’t cost a thing!

Private Home Health Care has a treadmill in our office.  Physical activity is important no matter how old you are and we know it!  We hope you can add or keep physical activity in your life.

Wellderly Week – March 18-23

This week in March is dedicated to our senior citizens.  When you get to be elderly it’s important to remember that age really is just a number.  You can still find ways to have fun, grow and perhaps even contribute to your community.

There are ways you and family members can help. Our blogs are going to share ways that you can stay well mentally and physically. 

It’s a time when you can try new things and take on hobbies you couldn’t do when you were younger and working. 

Today’s topic is about the pitfalls of social isolation and loneliness.

As you age you may find that you need to be a caretaker.  It could be for a spouse or sibling. You may lose a spouse or you may experience personal health issues.

In these instances it’s important for you to not go inward and keep yourself separated from others.  

If you lose someone close to you, reach out to family and friends.  To have people to talk or spend time with after such an event can be very fulfilling.  Without contact with other people it and with time alone it can lead to loneliness.

Many of you live in assisted living facilities.  Having social contacts at meals, game or tv nights or any event sponsored can keep you from feeling socially isolated.  Being socially isolated happens when you are surrounded by people but you don’t have many contacts to share experiences.

Social isolation and loneliness are not the same but you must be careful of both.

Private Home Health Care understands that it’s not always easy to age.  The good news is that there are ways that you and family members can help to let you enjoy and live a fun-filled and happy life.

World Sleep Day

Today is World Sleep Day.  The goal of the day is to spread awareness of the importance of sleep for each of us.  It also calls out common sleep-related issues that many of us share.

For you as an adult, it is best to get at least seven hours of sleep a night according to the Mayo Clinic.

As an aging adult it can get more difficult for you to get those recommended hours of sleep. This can cause issues with your health or even with your driving.

Some common sleep disorders are:

Insomnia – you are not able to fall asleep easily or you may wake up during the night.

Sleep Apnea – your breathing is affected.  You have uneven breathing patterns that disrupt your sleep.

Restless Leg Syndrome – your legs do not want to stay still in bed.  At times this can happen before you get into bed.

Narcolepsy – You fall asleep, sometimes suddenly, because you get so sleepy.

Sleep is important for us all because it’s a time when our bodies relax and regenerate.  There are ways to help you work towards better sleep patterns.

1. Stick to a sleep schedule.  Make your bedtime and wake up time consistent.
2. Watch what you eat or drink.  Try not to drink too much alcohol and don’t eat too late.
3. Keep your room at a cool temperature, on the darker side and quiet.
4. Try to avoid daytime naps.  This can disrupt your nighttime sleeping.
5. Be physically active during the day but not too close to bedtime.  
6. Manage your stress.  You cannot and should take care of anything while you are asleep.

Private Home Health Care works with people who have trouble sleeping.  Sharing information about sleep-related issues and getting in touch with a medical professional can help.  Bonne nuit!

Glaucoma

Glaucoma is an eye disease that affects around 3 million Americans.  

If you have this in your family it is a hereditary disease so you need to be sure to have your eyes checked by an optometrist or an ophthalmologist.

It is a slow moving disease so very treatable when caught early.  A treatment of eye drops has been what has been used for many years to treat glaucoma.  The goal of the drops is to lower the intraocular pressure (IOP) in your eye.

Unfortunately, it has been discovered that for people prescribed these drops as many as 67% of those people do not use them.  

You may think this sounds crazy since that is what treats a disease that can eventually rob you of your eyesight but that’s what a research study in 2018 showed.

The hopeful news recently is new treatments that are coming available.  These new treatments involve laser treatments.  This is new technology.

One laser platform that has had initial approval uses a computer tacking device to treat rather than using a lens directly on the eye.  There are multiple studies going on that would give opthalmologists the ability to use less invasive procedures done in their offices.

If you have glaucoma and are being treated for it by a medical doctor, ask them about this new technology.  It could be that some is available now or you could get involved in a study to help it move forward.

Private Home Health Care understands how important caring for your eyes is.  Glaucoma is a treatable disease with exciting advances on the horizon.  Visit your doctor to learn more.

National Girl Scout Day

On Tuesday, the Girl Scouts will be honored with a National Day.  This seems fitting since right now Girl Scout cookies are being delivered all over our United States.

It turns out that Juliette Gordon Low organized the first girl scout meeting back on March 12, 1912.  Juliette lived in Savannah, Georgia and girls gathered for fun, adventures and to do service projects in the area.

Now after all of these years the girl scouts are still active and they are in 92 countries.  The original goal was to have girls embrace their unique strengths and passions and that is still true today.

Girl scouts continue to earn badges for all different areas now including in the digital space.  They work on service projects to improve and help out in local communities.  

In their troops they have enrichment experiences offered and many take camping and other trips depending on the age of the girl scouts.

You have most likely seen girl scout cookies being sold at different places.  Like us, you may have been asked by a girl scout you know to order some cookies.  The types of cookies have grown as have the prices, but it’s a major fundraiser for them so get a box or two.

In today’s world, there are so many activities for your children.  It’s hard to fit them all in but for girls this organization still has strong leadership with good goals.

You’ll find their motto to “Be Prepared” and their slogan of “Do a Good Turn Daily” has not changed.  There are many opportunities for fun and a chance to grow and learn.   

If you look on the Girl Scout’s website it says that many of the women astronauts were girl scouts.  Not bad company!

Private Home Health Care knows women who were girl scouts and who learned so much and had many great experiences.  In addition, we are currently enjoying our girl scout cookies too.

Spring Forward!

Do you remember back in November when we turned the clocks back an hour?  Well, this weekend it’s time to move the clocks up an hour!

Last year we said the time Falls Back and now this almost Spring we need to Spring Forward.

Private Home Health Care wants to be sure you know that the time to Spring Forward is here.

This Saturday night when you go to bed move your clocks, and any alarms, forward one hour.

You don’t want to miss out on any of your activities this Sunday.

Back in November when we moved our clocks back an hour we gained some sleep but we traded that for a shorter day of light.  The sun set in the early afternoon and at times that felt like quite an adjustment.

You and I change our clocks every year for Daylight Savings Time.  Did you know the first Daylight Savings Time (DST) began in 1918?  It was called the Standard Time Act.  

Lots of farmers grumbled about the time change since there were mornings with a lot less light for them to work. Their grumbling worked and it became optional to implement it.

During WWII there was a form of DST but since it was during the war it was called “War Time.”

It was not until 1966 that Daylight Savings Time became the law of the land.  The law was signed by President Lyndon Johnson and was called the Uniform Time Act.

Now every state in the United States except for Arizona and Hawaii use Daylight Savings Time.  You may have heard some people wanting to do away with DST but as of yet that hasn’t changed anything.

The good news about this weekend is that we get hopeful since this means that our daylight is longer and Spring is that much closer. 

This week check your gardens to see if you have bulbs beginning to sprout.  Look at the trees around you and look for buds.  You may even listen and hear a few more birds chirping that usual.  All good signs of new life and warmer weather ahead.

Private Home Health Care knows that we may still get a snowstorm but we also like to think about the changing season which is not far away.

The Month of March

March is a month with thirty-one days and no official holidays.  What else is this month all about?

You’ll be happy to know that two flowers represent this month.  They are daffodils and jonquils.  Both harbingers of Spring.

The birthstone for March is aquamarine, a delightful and pretty blue-green color.

For Zodiac signs it is Pisces and Aries.  

Pisces is a water sign and known for empathy, creativity and generosity.  

Aries traits come from the moon and are bold, optimistic, intelligent and creative.

Next up is the “Ides of March” or March 15.  This is a great day if it’s your birthday.  Unfortunately back in Roman times however, it was a sad day for Julius Caesar since it is the day he was attacked and killed.

On a happier note, March is when you and I celebrate St. Patrick’s Day.  A fun holiday with leprechauns, four leaf clovers, and rainbows.  We are all Irish on St. Patrick’s Day.

For all you basketball fans, March brings us March Madness in college basketball.  Exciting times for top teams that bring people together.

Finally, you and I both hope that the expression, “If March comes in like a lion, it will go out like a lamb” comes true because warmer weather is hopefully not too far away. 

Private Home Health Care is entering the month of March with a hopeful and positive attitude.  We here in the Northeast may not be out of stormy weather but we also look forward to a new season just around the corner. 

Salt 

Do you use salt?  Is salt good for you?  What effects does salt have on your body?  What foods carry salt?  Is it possible to avoid salt? What about salt substitutes?

All good questions.  Salt is on our mind today and while it does not need to be looked at as a villain, it is important to be aware of how salt interacts with our bodies.

The daily recommended amount of salt is 2,300 milligrams or one teaspoon.  That sounds a bit daunting and is as most Americans get 3,400 milligrams a day.

You may use salt in cooking recipes to bind and provide some stability.  Usually, this is in small amounts so not a problem.  

The way salts can sneak into your diet is from processed foods.  A good thing to do is to read the mandated labels on all foods to see how much salt is included.  You can find lower salt versions of many foods.

Salt increases your blood pressure and as you know, high blood pressure can lead to heart issues and stroke. If you are diabetic you need to watch your salt intake too.

You may use a salt substitute.  While this can be an option you need to watch your potassium intake as these usually have potassium chloride, rather than sodium chloride.

The good news is that you don’t need to eliminate salt completely (so long as your doctor hasn’t told you to).  You can also use a smaller amount of salt and add other spices instead.  

The spices you use depend on what you are cooking.  Experiment a bit or check online for substitutes.
Private Home Health Care pays attention to salt in our diet.  We like to use some salt in recipes while also using other spices.  Maintaining a healthy blood pressure is important.

Flour

March is National Flour month. Flour is a staple that you and I have in our houses.  The type of flour may vary but it’s likely that everyone has some variety of flour handy.

You know that flour is a staple because it can be used in different ways for so many types of recipes.  

It’s of course used in breads and muffins. Desserts like pies and cakes too.  Savory dishes use flour since it’s a great thickener.  We are thinking of a delicious homemade mac and cheese or maybe some fresh noodles.

Flour is so versatile and now it is available in many forms for a variety of people and perhaps dietary needs.  We will touch on a few different types.

• All-Purpose Flour – Bleached or Unbleached
  • This is the most common “white” flour used because of its versatility.  It mixes well in most recipes and is great for baking.  Unfortunately for those with diabetes or on a Keto diet it’s not the best flour to use.

• Whole Wheat Flour
  • Contains all parts of the wheat kernel (unlike white flour).  It has a slightly nutty flavor and is more dense than white flour.  This is a healthy choice for those with diabetes.

• Almond Flour
  • Made out of finely ground and blanched almonds.  A recipe using yeast will change the shape of what is being made because of the lack of gluten.  This is a good choice for gluten-free and diabetic diets.

• Rice Flour
  • This is a gluten-free flour that doesn’t add a particular flavor.  You have to be careful to use this alone in baking however so look to pair it with something else so it does not taste gritty.

Private Home Health Care knows that there are many more flours available to bakers.  You can research and decide what is the best for you.  Happy Baking!

#NationalFlourMonth

Photo by Klaus Nielsen