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

It’s a Leap Year!

Tomorrow is February 29 and a Leap year.  This special day comes around every four years.  

What is the scientific reason for a leap year?  It turns out it actually takes 365.25 days for the Earth to orbit the sun.  Did you notice that at all?  In order to make up that “extra” time we add an extra day in February to our calendars.

Can you imagine what would happen if we didn’t add that extra day?  Chaos in our lives, farming, schools, seasons at different times.

We are wondering about those people born on a leap year?  How many are there and how do they celebrate their birthdays?

If you were born on February 29, you would be 1 in 1,461 born on that day and you would only share a birthday with 5 million other people.

We’ve heard that when you get old enough you can choose your own birthday.  You might choose February 28 or March 1.  Perhaps you’d decide to celebrate at some other point in February.  It is totally up to you.

You are called a leaper or leapling if you are born on February 29.  You might even be able to cheat on your age since technically you only have a birthday every four years.

Finally, some famous people are leaplings. Tony Perkins, Antonio Sabato, Jr. Ja Rule all have birthdays on February 29.  Even Superman has a leap year birthday.  Pretty cool.

Private Home Health Care hopes that everyone with a birthday tomorrow has a fantastic celebration.  With a birthday only every four years you deserve one.

National Letter to an Elder Day

Yes, today is National Letter to an Elder Day.  We believe we may hear you saying, “who sits down and writes a letter anymore?”  We suggest that today it could be you!

Think about an elderly friend or relative in your life. Do they live alone?  Do they usually get letters or is it junk mail?

For those family and friends who may be lonely or looking for something important in their mail, you could be the one who surprises them and adds joy to their day.  

You don’t have to have fancy paper, just something to write on, a pen, an envelope and a stamp.  Just a few small things to brighten someone’s day.  

Is the next stumbling block, what do I write?  We suggest writing about what’s happening in your life.  For someone on the receiving end that’s interesting to them.  It can take them out of themselves and get them some relief from chronic pain.

You could inquire about what’s going on in their life.  What about writing down a joke or a favorite saying of yours.  There is no limit to what you can write that would make someone happy.

If you have a group of friends you could invite them over for a letter writing event.  The more letter writers the better.  You could send them to your local nursing homes if you don’t have an elder in your life. 

Additionally, there is a site you can go to if you want to join a letter-writing campaign.  It’s https://loveforourelders.org/.

Private Home Health Care knows that it may sound old fashioned but the happiness an elder feels from receiving a letter makes it the perfect gift.  We hope you can join in this today or at some point in your week.

#LettersToAnElder

Healthy Snacks

The month of February is National Snack Food month.  It’s a great opportunity to look at the snacks you eat and compare them to recommended healthy snacks.

The grocery store is full of snack food.  You’ll see items labeled organic or a healthy choice.  You really need to check labels but also head into a store with items in mind too. 

One way for you to make healthy choices is to think about fresh foods.  Fruits and vegetables are a great way to get nutrients. Pair them with peanut butter, hummus or tzatziki for variety.

The bigger the variety of fruits the more varied healthy vitamins and minerals you’ll add to your diet.

You’ll hear a lot of discussions about having too many carbohydrates.  While you do need to be careful, the types of carbs can change the equation. Fruits, whole grains and beans have carbohydrates but their nutrients compensate for that.

Do you like yogurt?  Try having yogurt with a bit of honey or stevia with some fruit for a delicious protein packed snack.  Add some granola if you like a crunch.

Cucumbers have the benefit of being low calorie and are delicious on their own or paired with hummus.  Peppers and hummus are a great duo too.

Eating nuts like almonds is a great way to have a healthy and filling snack.  For those with pre-diabetes adding some almonds after you’ve eaten fruit is a great way to balance your sugar.

Eggs are a good source of protein. You can boil an egg and pack that for a quick and yummy snack.  

Additionally, protein shakes or fruit smoothies are easy to make and are good if you are on the go.  Be careful of a high sugar in your protein if you are watching your sugar intake.

Private Home Health Care loves fruits and vegetables and we love pairing them with hummus and peanut butter.  

We also know that there are times we all need to splurge on our food.  If we can have a diet of healthy snacks with occasional “treats” we can stay on the road to be our healthiest selves. 

#NationalSnackFoodMonth

Photo by Jane Doan