More benefits of practicing low impact, mindful exercises like Qi Gong and Tai Chi:
-Helps you live longer -Known to help alleviate arthritis -Helps balance -Fall prevention -Improves circulation -Cognitive function (even in older adults with existing cognitive impairments!) -Sleep quality -Reduced stress and depression -Social interaction (when practicing with groups) -The mindfulness and breathing can help or even prevent chronic conditions like high blood pressure -Can practice these exercises standing up, sitting, or lying down!
True story: A member of Private Home Health Care was prescribed qi gong and tai chi by a well-known neurologist as part of a treatment plan for a concussion. It worked wonders for physical symptoms like balance and dizziness. It also helped anxiety, confusion and cognitive function! Qi gong and tai chi absolutely helped speed up the recovery process!
Private Home Care is an expert source for fall prevention and provides educates about it. Qi gong (CHEE-gung) and Tai Chi are an incredible tool for fall prevention.
Many older adults start practicing tai chi and qi gong after a fall. Tai Chi and Qi Gong not only help strengthen the body and provide flexibility, but importantly they help build confidence and overcome the fear of falling! The fear of falling can actually be a contributing factor in provoking additional falls. The gentle physical activity from Tai Chi and Qi Gong, meditative aspects and overcoming the fear of falling are all terrific for boosting physical and mental health for older adults, and anyone!
Science has long proven that there are many mental health benefits from physical fitness. Private Home Care wants to discuss a special kind of exercise that integrates both and can be particularly beneficial for older adults. It is called Qi gong (chee-gung).
What in the world is Qi gong?!
Qi gong (pronounced CHEE-gung) is an ancient Chinese practice that combines gentle and slow deliberate movements, hand-eye coordination, meditation, and breathing exercises. It is even more gentle than yoga.
The moving meditation is a very low-impact exercise that puts minimal stress on joints and muscles. The routines were not designed to burn calories or raise your heart rate. Instead, qi gong is a martial art that can help your circulation, flexibility, balance, and alignment, as well as restore energy. With a focus on breathing and mindfulness, qi gong is wonderful for your mental health!
When you do qi gong,you are building strength and flexbility in a subtle way. Your body weight is all you need. It’s not about powering through muscular poses, but about engaging your whole body through slow movement and breath.
The postures flow together, making qi gong look like a slow, graceful dance that keep your body in motion. Qi gong is available to every level of accessibility, it can be done standing, sitting, or lying down. It is very flexible – you can take a class or do the exercises outdoors, on your own, with a group or at home. You can benefit from practicing qi gong for 2 minutes or 62 minutes – there is no time limit!
Feeling a little more blue lately? Snapped at your partner without meaning to because you were feeling a bit more irritable than usual? Many people are experiencing this, you are not alone!
This is ok and is not your fault! We are in an unprecedented situation with extra stresses on our mental health.
Private Home Care hopes that this video can help you understand what may be going on with yourself and try to improve mental health.
Private Health Care consistently emphasizes the importance of mental health, especially this month during Mental Health Awareness Month.
A sad consequence of COVID, lockdown and social distancing has been the toll on people’s mental health.
Unfortunately, there has been a rise in suicides that are attributed to mental health struggles stemming from COVID. Increased levels of anxiety, depression, isolation, and stress can impact those particularly with pre-existing mental health conditions.
It is heartbreaking to face that there has also been a rise in suicide among minors. Let’s spread awareness of this tragedy and hopefully prevent others from suffering.
Every year on May 29th, the World Gastroenterology Organization (WGO) celebrates World Digestive Health Day (WDHD) and initiates a yearlong, worldwide, public health campaign through more than 110 WGO Member Societies which reach over 50,000 individuals worldwide. Each year focuses upon a particular digestive disease and/or disorder in order to increase general public awareness of prevention, prevalence, diagnosis, management and treatment of the disease and/or disorder. The theme for the World Digestive Health Day 2020 campaign is “Gut Microbiome: A Global Perspective.”
Digestion is important for breaking down food into nutrients, which the body uses for energy, growth, and cell repair. Food and drink must be changed into smaller molecules of nutrients before the blood absorbs them and carries them to cells throughout the body. The body breaks down nutrients from food and drink into carbohydrates, protein, fats, and vitamins.
Our digestive track is home to about 100 trillion bacteria that digest our food, regulate our hormones, eliminate toxins and produce key nutrients. With over 400 species of bacteria in our gut, our health depends on maintaining the critical balance between the good and harmful intestinal bacteria. They help with digestion, but otherwise they stay on their side of the intestinal lining, and we stay on our side. But, in fact, there is a lot of interaction between the body’s immune system and bacteria in the gut.
About 70 percent of the body’s immune system resides in the digestive track. When the immune system is compromised, such as is the case when gut health is compromised, we are at increased risk for autoimmune diseases, bacterial overgrowth, colds, flus, cancer, allergies and many other conditions.
The food we eat not only feeds our fat cells, but also determines what kind of inner garden we are growing in our guts. This garden is filled with bugs that determine more about your health and your emotional and mental well-being than you ever imagined! Getting your gut bacteria healthy is one of the most important things you can do to get and stay healthy. If your bacteria are sick, so are you!
The key to good health is a strong immune system, especially during times like these. If we have a weakened immune system we are more susceptible to colds, flu and other problems (including the coronavirus). Germs are everywhere and being exposed to them is a natural part of life. Building a strong immune system is your best defense against infectious illness and disease. Your immune health depends on the lifestyle choices you make every day. By supporting your body’s own natural ability to defend itself against pathogens, you will not only have resistance to colds and flus but to other infectious illness that comes your way.
By keeping your digestive track healthy, you can keep your immune system healthy. As we continue this fight against the coronavirus, it is important that we do everything we can to keep ourselves and others healthy. Pay attention to your digestive health and focus on maintaining a healthy diet!
Put on your sneakers for National Senior Health & Fitness Day. On the last Wednesday in May each year, approximately 100,000 senior adults will participate in activities across the United States for this national observance.
The common goal for this day is to help keep older Americans healthy and fit.
Seniors benefit in numerous ways from physical activity. Exercises can be done at home, a community pool, or a local center. And seniors aren’t limited to just one type of exercise either. There are many to choose from. And many activities can be modified to fit any limitations. Yoga, walking, and swimming are all low impact routines that offer a range of benefits late in life and for all abilities.
As you think about the best ways to care for your aging parent or loved one, one of the things you can do that will provide the most benefit in all areas of life is encouraging exercise. Being active can help your aging senior in a wide range of ways, from strengthening social relationships to improving memory and even preventing depression. As you learn more about the benefits of staying active, you may find that you are surprised by a few of them.
For many seniors, exercise is a social event. A water aerobics class gives the chance to connect with other seniors. A walking group provides the chance to catch up on exercise and the latest social news. Any of these opportunities provide accountability and support for your loved one to stay motivated and engaged. Encouraging your senior to stay active means encouraging a healthy social life, in many cases.
Exercising releases mood-boosting endorphins, which can help lessen feelings of depression. If your aging loved one is suffering from mood swings or depression, exercise could help re-direct their negative thoughts and provide a great deal of support.
Keeping the body strong is one of the most important tasks for an older adult, and exercise is the best way to improve both strength and mobility.
Seniors who “sit around” most of the time can suffer from atrophied muscles, difficulty breathing and walking, unsteady balance, poor blood flow, and other common physical problems. Simply getting off the couch and moving can help with these issues. Even a short walk a few times a day has its benefits!
Physical activity has been directly linked to slowing the process of mental decline. When you are physically active, every part of your body, including the brain, receives more blood flow. Blood flow encourages cell growth. By encouraging the senior in your life to stay active, you are actually encouraging better mental health and improved cognitive functioning.
Becoming more active can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. And reaping the rewards of exercise doesn’t have to involve strenuous workouts or trips to the gym. You can gain the benefits from adding more movement and activity to your life, even in small ways. No matter your age or physical condition, it’s never too late to get your body moving, boost your health and outlook, and improve how you age!
This week is National Mental Health Week for the Elderly.
Older people face special physical and mental health challenges which need to be recognized.
Common mental health issues like anxiety and depression can have a negative impact on physical health and wellness for seniors. Studies have found that approximately one in five older adults in the U.S. experience a mental illness, substance use disorder, or both.
From memory problems and cognitive decline to a growing loneliness epidemic, seniors are especially vulnerable to mental health issues. It is estimated that 20% of people age 55 years or older experience some type of mental health concern. The most common conditions include anxiety, depression, severe cognitive impairment, and mood disorders. Mental health issues are often implicated as a factor in cases of suicide.
In many cases, sadness and social isolation can have additional negative side effects and increase the risk of serious health problems. Mental health has an impact on physical health and vice versa. For example, older adults with physical health conditions such as heart disease have higher rates of depression than those who are healthy. Additionally, untreated depression in an older person with heart disease can negatively affect its outcome.
**However, adequate social and emotional support is associated with reduced risk of mental illness, physical illness, and mortality! **
There may be multiple risk factors for mental health problems at any point in life. Older people may experience life stressors common to all people, but also stressors that are more common in later life, like a significant ongoing loss in capacities and a decline in functional ability. For example, older adults may experience reduced mobility, chronic pain, frailty or other health problems, for which they require some form of long-term care. In addition, older people are more likely to experience events such as bereavement, or a drop in socioeconomic status with retirement. All of these stressors can result in isolation, loneliness or psychological distress in older people, for which they may require long-term care.
By raising awareness and setting up resources, we can help older adults who struggle with mental health issues or even prevent them from occurring. Mental Health Week for the Elderly was established recently in 2018. Since being created, it has made progress towards reaching the goal of improving mental health for elderly.
Blueberry filling 1 /12 cups wild blueberries 2 cups white chocolate, shaved 1 1/4 cups heavy whipping cream 2 egg yolks 1/4 cup plus 2 tablespoons granulated sugar 1 teaspoon cornstarch
Topping 1/2 cup sour cream 2 teaspoons granulated sugar
Optional Garnish whipped cream
Simmer the blueberries with 1/4 cup sugar and cornstarch until a thick syrup forms. Heat oven to 475 degrees. Place a large pan or oven-safe skillet (that the cheesecake pan will fit inside) filled with about 1/2-inch of water into the oven while it preheats. This will be your water bath.
Combine 1 1/2 cups graham cracker crumbs and 1/4 teaspoon cinnamon into a medium bowl. Mix in 1/3 cup melted margarine. Press the crumb into a 9-inch spring form pan that has been lined on the bottom and side with parchment paper. Use the bottom of a drinking glass to press the crumb mixture flat into the bottom of the pan and about 2/3 the way up the side. Wrap a large piece of foil around the bottom of the pan to keep the cheesecake dry when placed in the water bath in the oven. Put the crust in your freezer until the filling is done.
Use an electric mixer to combine the cream cheese with the sugar, sour cream, and vanilla. Mix for a couple minutes or until the ingredients are smooth and creamy. Be sure to scrape down the sides of the bowl. Whisk the eggs in a medium bowl and then add them to the cream cheese mixture. Blend the mixture just enough to integrate the eggs.
Remove the crust from the freezer and pour HALF of the filling into it. Top with blueberry syrup, then pour remaining cream cheese on top. Use a knife to swirl the blueberry syrup without scraping the crust at the bottom. Carefully place the cheesecake into the preheated water bath. Bake in the water bath for 10 minutes at 475, then reduce heat to 350 and bake for 50 minutes to an hour more. Refrigerate until cold.
Start the mousse by placing 1 cup of white chocolate into a large, heatproof bowl. Whisk the egg yolks and 2 tablespoons sugar in a small bowl. Heat 1/4 cup cream to a simmer, then very gradually stir it into the egg mixture.Pour back into pan, and stir until it begins to coat the spoon. Strain through a sieve into the white chocolate, stirring until smooth.
Whip 1 cup of cream to form stiff peaks. Fold the whipped cream into the chocolate mix in two batches. Refrigerate for at least an hour. When ready to serve, top the cheesecake with the white chocolate mousse. The sprinkle with remaining shaved white chocolate
