Seniors and Sleep: How much do they need?

Seniors and Sleep: How much do they need? | If you or your loved one is over age 65, it’s likely that getting enough sleep has become an issue. Seniors typically take longer to fall asleep, and often wake up during the night numerous times. These are two main reasons many seniors don’t get as much sleep as they need. In fact according to an article on www.agingcare.com, studies of adults over 65 indicated 13% of men, and 36%of women need more than 30 minutes to fall asleep.

Why do seniors have more trouble sleeping?

Several factors contribute to difficulty sleeping as one ages. Dr. Lim Li Ling, a consultant neurologist for the Singapore Neurology & Sleep Centers at Gleneagles Medical Centre, offered these as the most common reasons:

The natural aging process. As we age, our bodies make less of the chemicals and hormones that help us sleep well, such as Melatonin. Some seniors develop sensitivity to environmental factors affecting sleep such as noise.
An increase in neurological and other medical conditions. The parts of the brain that control sleep are affected by conditions such as Parkinson’s disease or stroke. Arthritis can also play a role in sleep quality due to chronic pain. Additionally, Periodic Limb Movement Disorder (PLMD) causes one to kick involuntarily during sleep, and that contributes to daytime sleepiness.
The effects of medication. The medications that treat conditions associated with aging, and the fact that seniors are more likely to be on multiple medications, interfere with the duration and quality of sleep.
A higher prevalence of sleep disorders. In this case, Obstructive Sleep Apnea (OSA) is the most common. OSA causes blockage in the upper air passage during sleep. Two additional sleep conditions that contribute to seniors getting less sleep are Restless Leg Syndrome and Insomnia. For men, prostate conditions cause the need to urinate frequently throughout the night.
Mood factors such as anxiety and depression. Most seniors are affected to varying degrees by the loss of loved ones, spouses and close friends. Also, as seniors face retirement and other significant life changing events, they are more likely to have trouble sleeping.

The dangers of inadequate sleep for seniors

It’s when we are sleeping that our bodies regenerate cells and clean our blood by circulating it through the liver. The need for sleep is as basic as that for water and food. Many people think it’s OK to go without sleep—to ‘power through’ the day anyway. But doctors warn that, just because you’ve gone without enough sleep for a big part of your adult life, doesn’t mean it won’t impact you as you get older.

Senior adults are already prone to some illnesses, as well as falls, accidents and balance deficiencies. Not getting enough sleep just increases all these risks. There is compelling research that indicates too little sleep contributes to an increased appetite and weight gain.

While many senior adults do struggle with depression and anxiety, those without these conditions are more prone to developing them if they don’t get enough sleep.

How much sleep do seniors need?

There are differing theories in answer to this question. Much data, including information from the National Institutes on Health, suggests seniors can remain healthy with less sleep than the general population. For example while the average amount of required sleep is about seven to nine hours nightly, some sleep experts say a bit less than that—maybe about 7 and a half hours on average—is adequate for seniors.

Other experts report that seniors need as much sleep as they always have to function at their best. Either way, experts typically agree on three things: first, most seniors are sleep deprived; second, the sleep cycles of aging adults change; and third, the best indicator of achieving enough sleep is how one feels during the day.

According to an article written by Jennifer Dixon for WebMD, older adults slip into what is called an advanced sleep phase. When this happens the body’s natural ‘clock’ desires both earlier bed and wake times. Seniors who have always been ‘night owls’ and keep their same sleep habits, may be at risk of sleep deprivation and all the health risks associated with it.

As we age, we tend to get less ‘deep sleep,’ according to an article for EverydayHealth.com, reviewed by Pat F. Bass III, MD, MPH. Additionally, Ling said it’s more common for senior adults to spread their sleep out over a 24-hours period, sleeping 4-5 hours per night and taking additional naps during the day. Ling believes this habit is perfectly fine as long as the total amount of sleep is adequate.

Ling also warns that seniors should not accept a lack of proper rest and daytime sleepiness as a normal process of aging. If you or your loved one has experienced trouble sleeping for more than two weeks, a trip to the doctor is warranted.

Take steps to support healthy sleep for seniors

Doctors suggest numerous ways to help seniors get enough sleep, and many apply to people of all ages: avoid caffeine close to bedtime, avoid large meals near bedtime, and rise and go to bed at the same time every day.

EverydayHealth.com advises these additional habits to help foster adequate sleep:

Make sure you are healthy, and all your medical conditions are diagnosed and treated.

Exercise early in the day.

If you can’t sleep, don’t just lie in bed. Get up and do something relaxing such as reading or listening to music.

Many people who have trouble sleeping also turn to natural remedies such as Melatonin and Valerian Root. Always check with your doctor before trying a natural sleep remedy.

Comfort Keepers^® Can Help

Comfort Keepers can help. Our caregivers can provide wellness support, remind clients to take medication, provide transportation to scheduled appointments, and support physician-prescribed exercise regimens and diets. As part of an individualized care plan, caregivers can let a senior’s care team know if there are changes in behavior or physical characteristics. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.

To learn more about our in-home care services, contact your the Comfort Keepers Orangeville location today.

Bonus Article: The Comfort Keepers Difference

REFERENCES

The editors of LivingSenior.com

“How Much Sleep do Seniors Need?” Reviewed for EverydayHealth.com by Pat F. Bass III, MD, MPH.

The editors of AgelessOnline.com

“How Much Sleep Do We Really Need?” by the editors of the National Sleep Foundation for SleepFoundation.org

“Natural Herbs to Help the Elderly Sleep at Night,” by Damon Verial, eHow contributor, and “Elderly Sleep Disorders,” by Jessica Lietz, eHow contributor

The editors of WebMD.com

“Sleep Changes in Older Adults,” by the editors of FamilyDoctor.org

Enhancing Seniors Well Being

Self-Engagement in Well Being Enhances Quality of Life

Enhancing Seniors Well Being | Ensuring senior adults are actively involved in their own health and wellbeing is a priority for health professionals and policy makers. As the number of older adults increases, there is a rising threat of strain on resources, both financial and medical. However, there are many reasons why this should also be a priority for the senior adults themselves. Many younger people fear that getting older will mean years of poor health, mobility problems, cognitive decline, and loss of independence. The truth is, however, that many of these difficulties associated today with growing older are preventable or at least manageable. Adults can grow older and remain active by making choices that benefit their overall health.

Fast Facts About Seniors

Nine out of ten Canadians aged 75 or older live with at least one chronic disease, and seven percent live with five or more.

Why Seniors Should Care About Their Well Being

One could make the argument that we all have to die somehow, so why not enjoy life while we are here? The logic breaks down, however, when one considers that poor choices do not necessarily lead to a speedy end of life. People are living longer. Those who reach the age of 65 today can expect to live 19.2 additional years on average. That is five years longer than their counterparts in 1960. More commonly, lack of interest in personal wellbeing and poor health choices result in reduced ability and independence and an overall reduced quality of life. Consider the statistics:

Chronic conditions, such as heart disease, diabetes, and chronic lower respiratory disease are on the rise in the older population; more than 7 million Canadians over 50 years of age suffer from at least one.
Many chronic conditions are often preventable with a healthy diet and exercise.
In 2010, the most recent data available at the time of printing, 38 percent of adults aged 65 or older were obese and the numbers continue to rise.
In 2010, only 11 percent of adults aged 65 or older engaged in aerobic or muscle-strengthening exercise.
Older adults (65 or older) are the most sedentary age group, spending 10 hours or more daily sitting or lying down.
In 2010, 10 percent of both men and women aged 65 or older were current smokers, but 53 percent of men and 29 percent of women were former smokers.

The consequences of poor choices for older adults means more time spent needing help and care and a greater financial burden. This can also result in increased rates of depression for older individuals as they begin to lose control over their own lives.

Motivating Change

Perhaps the greatest motivator for enhancing seniors well being is the perceived control over one’s health. Seniors who actively make decisions that impact their overall quality of life are empowered; they “beat” the ageist stereotype of the frail, incompetent, senile, elderly individual. Simple education can be a motivating factor for seniors to take an interest and control over their personal wellbeing. Fully understanding the impacts of decisions can guide the individual in making better decisions.

Even those who are already facing physical challenges can enjoy the benefits of a healthy lifestyle and reduce the impacts of, or in some cases reverse, the chronic conditions that lead to a reduced quality of life. Family, friends, spouses, and caregivers can support the older adult and ensure he or she has access to the resources needed to remain active and follow through with healthy choices. Becoming involved with the older adult while supporting their choices has the added benefit of increasing the senior individual’s social engagement, yet another factor in increased quality of life. Better yet, the older adult may just teach their younger counterparts a few things about growing old gracefully.

Comfort Keepers^® Can Help Enhance Senior Well Being

At Comfort Keepers^®, we want to help preserve all areas of Enhancing Senior Well Being. Our caregivers can help seniors follow the recommended steps that promote quality sleep and let the family know of any dramatic changes in sleep behavior. Contact a the Comfort Keepers Orangeville office today to learn more about our in-home care services.

Bonus Article: What To Expect with Home Care

References

AARP. (n.d.) Chronic conditions among older Americans. Retrieved from http://assets.aarp.org/rgcenter/health/beyond_50_hcr_conditions.pdf.

Centers for Disease Control and Prevention. (May 11, 2011). Chronic disease prevention and health promotion: Healthy aging at a glance 2011. Retrieved from http://www.cdc.gov/chronicdisease/resources/publications/aag/chronic.htm.

National Health Service. (November 7, 2013). The importance of exercise as you get older. Retrieved from http://www.nhs.uk/Livewell/fitness/Pages/activities-for-the-elderly.aspx.

Phillips, E.M., Schneider, J.C., and Mercer, G.R. (2004). Motivating elders to initiate and maintain exercise. Arch Phys Med Rehabil.,85(Suppl 3), S52-57. Retrieved from http://www.instituteoflifestylemedicine.org/file/doc/publications/articles_by/MotivatingElders_Phillips.pdf.

Seniors and Post-Holiday Blues

Seniors and Post-Holiday Blues: Why it Happens and What to Do

Seniors and Post-Holiday Blues | The holidays can be a time of joy, togetherness and connection. For seniors that are isolated from family and friends, these happy feelings can be replaced with anxiety or depression once the festivities end.

Feeling blue after the holidays is not uncommon for older adults – especially for those that are isolated from loved ones, suffering from a physical illness or those with a less busy lifestyle.

Some specific ideas for Seniors to avoid the Post-Holiday Blues include:

Plan travel and reunions: Booking a getaway, or making plans to see family and friends, can help those that live far from their loved ones. A trip or reunion doesn’t need to be expensive or elaborate – scheduling an outing or dinner with the family in the coming months can help lift spirits.
Learn something new: For some seniors, anxiety and depression can be worse when they are idle. Taking up a hobby or learning a new skill can provide a challenge that is enjoyable, and activity can combat negative thinking.
Relive the best moments: Collecting photos and memories from the latest holiday season, and looking at past year’s mementos, can bring back the joy felt while celebrating. And remembering the best times can help seniors feel gratitude and connection – even when the ones they love aren’t right there.
Give back: Volunteering is a great way to ease post-holiday sadness. Helping others in need, whether it’s a short- or long-term commitment, can have a positive impact on everyone involved. And, there are volunteer opportunities available for those that are able to get out into the community as well as activities for those that have mobility issues or prefer to volunteer from their own home.
Physical activity is good for the body and soul: Fitness centers often have discounts at the beginning of the year, and there are low-impact exercises that can be done at home or outside. And physical activity can improve both the body and the mind. Older adults should always consult with their doctor before starting a new exercise program.
Dance and sing into the new year: Turning someone’s mood around can be as simple as listening to happy songs, playing an instrument or dancing the afternoon away. Seniors can ask family and friends for suggestions, make playlists of their favorite tunes or take time to rediscover an album they love.

Comfort Keepers^®Can Help

Our goal is to provide uplifting in-home care that benefits seniors and their families. The individualized care plans we create for our clients that consider physical goals as well as non-physical mental health needs. Our caregivers can provide transportation to community events, support physician-prescribed exercise regimens, provide companionship and help families stay connected through technology. We strive to elevate the human spirit through quality, compassionate, joyful care.

To learn more about our in-home care services, contact your local Comfort Keepers Orangeville location today.

Bonus Article: In-Home Care That Elevates the Human Spirit

References:

Health Resources & Services Administration. “The Loneliness Epidemic.” Web. 2019.

U.S. News. “Depression in Seniors: Why the Holidays Can Be Hard.” Web. 2018.

HelpGuide. “Depression in Older Adults: Signs, Symptoms, Treatment. Web. 2019.

WebMD. “Holiday Depression and Stress.” Web. 2018.

National Council on Aging. Mental Health this Holiday and Beyond: 4 Steps to Combat Lonliness in Seniors.” Web. 2016.

Reducing the Risk of Pneumonia in Seniors

Reducing the Risk of Pneumonia in Seniors – Pneumonia may be caused by bacteria, viruses, or fungi, and results in inflammation and decreased circulation to one or both of the lungs. As circulation to the lungs decreases, oxygen in the blood declines. While cases of pneumonia can range from mild to severe, seniors are much more susceptible to this disease than normal, healthy adults. Similarly, once they have this condition it takes them longer to recover from it, especially those who are frail who may require up to several months to return to health.

If you are a caregiver, it is essential to understand how to reduce the risk pneumonia in seniors, and spot the symptoms should they occur.

Risk Reduction Strategies for Pneumonia in Seniors

Frequent hand washing is very important. One of the reasons pneumonia is so common among seniors is that it can quickly spread in locations where they meet, such as senior centers, places of worship, or other social gathering places. Many germs and other microbes are spread through touch, and hand washing can dramatic reduce the spread of illness. It is a good idea to remind seniors to wash their hands regularly, especially in winter. At home, post signs above wash areas/sinks to remind the senior to wash his or her hands routinely and use hand sanitizers.
Keep up with regular dental hygiene. Remind seniors about good dental care. Pneumonia can occur from tooth and gum infections, so daily brushing and flossing ─ or keeping dentures clean ─ is a must. Germ-killing mouthwash is also helpful.
Immunizations are key. The Mayo Clinic and the National Heart, Lung and Blood Institute both advise seniors and anyone at risk for pneumonia to get vaccinated against bacterial pneumococcal pneumonia. It’s a one-time vaccine that can prevent or reduce the severity of pneumonia. His or her doctor may also recommend a booster vaccine after five years. It’s also a good idea to vaccinate seniors against other illnesses that can lead to pneumonia, particularly influenza.
Talk to seniors about smoking. Smoking is a major risk factor for pneumonia. It greatly increases a person’s likelihood of getting the disease because it harms the ability of the lungs to defend against infection. Quitting smoking altogether can help at-risk seniors fend against pneumonia.
Encourage good general health. Good overall health habits are critical to preventing pneumonia in seniors and keep the immune system strong enough to fight off infection. Help them follow appropriate nutritional guidelines for seniors (and any pre-existing conditions), and encourage them to get plenty of rest and physical exercise.

Reducing the Risk | Be Familiar with the Symptoms of Pneumonia

The incidence of pneumonia increases with age, and seniors with pneumonia complain of fewer symptoms than do younger people. That’s why it is important that you be aware of the following symptoms:

- - Coughing
  - Chest pain
  - Chills
  - Fever
  - Confusion
  - Fatigue
  - Shortness of breath
  - Delirium
  - Worsening of chronic confusion
  - Falls

As soon as these symptoms appear, the senior should be taken to a doctor. Pneumonia is a serious illness, so it should be treated as such and strict standards should be maintained to help him or her prevent – or cope – with it.

Reducing the Risk of Pneumonia in Orangeville Seniors Comfort Keepers^® Can Help

Comfort Keepers can help. Our caregivers can provide wellness support, remind clients to take medication, provide transportation to scheduled appointments, and support physician-prescribed exercise regimens and diets. Our Interactive Caregiving™ engages clients physically, emotionally, mentally and socially ─ and provides a system of care that addresses safety, nutrition, mind, body, and activities of daily living (ADLs). As part of an individualized care plan, caregivers can let a senior’s care team know if there are changes in behavior or physical characteristics. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.

To learn more about our in-home care services, contact your Orangeville Comfort Keepers location today.

Bonus Article: In-Home Care

References:

Assisted Living Today. “Pneumonia in the Elderly – Simple Tips for Prevention and Treatment”. Web. 2015.

Oxford Journals: Clinical Infectious Diseases. “Community-Acquired Pneumonia in the Elderly” by
Thomas T. Yoshikawa. Web.

Medical News Today. “Top 10 Causes of Death in the US”. Web. 2015.

New York Times. Health Guide. “Pneumonia – Adults (Community Acquired)”. Monday, November 2, 2015.

Seniors and Wandering

Seniors and Wandering – Due to Canada’s growing number of seniors, many of whom are afflicted with Alzheimer’s and dementia, wandering is increasing. Even in familiar places, a person with Alzheimer’s may not remember his or her name or address, and can become disoriented. Wandering with dementia is dangerous, but there are strategies and services to help prevent it.

A Fast Fact about Seniors and Wandering

According to the Alzheimer’s Association, 6 in 10 people with dementia will wander, and

if not found within 24 hours, up to half will suffer serious injury or death.

Of course, no one can watch another person every second of every day, and the anxiety for caregivers can become overwhelming. You listen for every creak at night. You may stop taking your loved one to public places. And if you live away from him or her, the stress increases even more.

Warning Signs of Dementia

Wandering and getting lost is common among people with dementia, and can happen during any stage of the disease. Be on the lookout for the following warning signs:

Returning from a routine walk or drive later than usual
Wanting to “go home,” or “to work”, even when at home or not employed
Paces, shows anxiety, or makes repetitive movements
Having difficulty finding familiar places like the bathroom, bedroom, or other rooms in the house
Asking about the whereabouts of current or past friends and family
Appearing lost in a new or changed environment
Setting out to do regular tasks, but accomplishes nothing

Tips to Help Prevent Seniors from Wandering

Provide supervision. Never lock the person in at home or leave him or her in a car alone.
Avoid busy places that are confusing and can cause disorientation. This could include shopping malls, grocery stores, or other busy venues.
Make sure the person always carries ID.Keeping an ID in a person’s wallet isn’t enough, because he or she could remove it, either deliberately or accidentally. Medical ID jewelry, like a bracelet or pendant, is wise.
Dress your loved one in bright clothing. Choose clothing that’s easy to see from a distance, especially if you’re planning to be in a crowd.
Carry out daily activities. Having a routine and daily plan can provide structure.
Note the most likely times of day that wandering may occur. Plan activities at that time.
Activities, exercise, and regular sleep. All of these can reduce anxiety, agitation, and restlessness.
Reassure the person if he or she feels lost, abandoned, or disoriented. If the person wants to leave to “go home” or “go to work,” do not correct him or her. Say that he or she is safe, and you are there,
then follow up with what you will be doing together.
Ensure all basic needs are met. Check if the person needs the bathroom, or is thirsty or needs to eat. He or she may tend to wander for these reasons.

Tips for Seniors at Home:

Place locks out of the line of sight. Install them either high or low on exterior doors, and place slide bolts at the top or bottom. You may also need to install bars on windows, and a fence around the yard.
Put up signs. Hang a sign inside a door to the outside that says ”Stop” or ”Do Not Enter”. Put signs on other doors, like the one to the bathroom, so he or she can see which door leads where, and won’t accidentally wind up outside.
Camouflage doors and door knobs. Paint them the same color as the walls, or use childproof knobs. Try placing a black mat in front of the door, which may be perceived as a hole and will avoid exit seeking.
Use devices that signal when a door or window is opened. This can be as simple as a bell placed above a door, or as sophisticated as an electronic home alarm.
Keep car keys out of sight. Persons with dementia may drive off and be at risk of potential harm to themselves or others.
If night wandering is a problem: Make sure the person has restricted fluids two hours before bedtime
and has gone to the bathroom just before bed. Also, use night lights.

When a Senior with Dementia is Missing:

Begin search-and-rescue efforts immediately, and call 911. Ninety-four percent of people who wander are
found within 1.5 miles of where they disappeared. In addition:

Ask neighbors, friends and family to call if they see the person alone.
Keep a recent, close-up photo and updated medical information on hand for police.
Know your neighborhood. Pinpoint dangerous areas near the home, such as bodies of water,
open stairwells, dense foliage, tunnels, bus stops and roads with heavy traffic.
Is the senior right or left-handed?Wandering generally follows the direction of the dominant hand.
Keep a list of places where the person may wander. This could include past jobs, former homes, places of worship, or a favorite restaurant.
Register with the Medic Alert Safely Home programme. The Alzheimer Society of Canada has partnered with MedicAlert Foundation Canada, to supply police and emergency responders with the missing person’s physical description, emergency contacts and critical health information. You can learn more about this programme at: http://www.alzheimer.ca/en/Living-with-dementia/Day-to-day-living/Safety/Safely-Home#works

Use “silver alerts”. They work like an Amber Alert that is used for missing children.

Comfort Keepers can help with home safety assessments and tracking technologies. We can conduct a home safety assessment and recommend safety measures, including Safety Choice^® personal emergency monitoring systems (PERS) connected to a central monitoring station with personnel standing by to help in an emergency. SafetyChoice also offers door and window contacts, pressure sensitive floor mats, and wireless cameras. Ask the Comfort Keepers Orangeville office how Comfort Keepers can help keep your loved one safe at home.

Bonus Article: What to Expect with Home Care

References:

Agingcare.com. “Helping a Senior with Dementia Who Wanders”. Web. 2016.

WebMD. “Prevent Wandering: 10 Tips for Caregivers”. Web. 2014.

Alz.org. Alzheimer’s Association. “Wandering and Dementia”. Web. 2016.

Alzheimer’s Society of Canada. Medic Alert Safely Home Programme. Web 2015.

Modifying Food Habits for Health and Independence

Modifying Food Habits for Health and Independence – For adults who want to age in their own homes, following good eating practices can play a critical role in ensuring their later years are enjoyable and independent. Unfortunately, for many people, years of poor choices begin to catch up with them as they enter their senior years, and the result is an increased risk of chronic diseases, disability, reduced mobility, and cognitive impairment. The good news is that it is never too late for older individuals to modify their nutritional habits and decrease or reverse their risk for many preventable diseases and impairments. All they need is a little motivation.

Although the overall nutritional needs of older adults are the same as those for younger adults, their caloric needs are reduced and their ability to absorb nutrients can be affected by physical changes. This means they need a nutrient-dense diet to obtain sufficient nutrition without risking weight gain. Many older adults eat more calories than are necessary, which has a significant health impact. In 2010 more than one third of older adults were obese (compared to only 19% in 2002 and 12% in 1990), and that percentage is expected to rise as the senior population increases. At the other end of the spectrum, some older adults, especially the very old, have an inadequate nutritional intake, which can lead to frailty, osteoporosis, falls, and hip fractures.

Fast Facts

Unhealthy diets also contribute to four of the ten leading causes of death: coronary heart disease, some types of cancer, stroke, and type 2 diabetes.

Many older adults understand the recommendations for healthy eating, but struggle with motivation to change. One study showed that those who are just beginning to think of making changes can be more greatly motivated when shown the specific benefits they would receive from changing their eating habits. For those who were more ready to change, a how-to approach demonstrating techniques for reaching their goals had a greater impact. In general, the best results come from tailoring the approach to individuals’ specific motivation, risks, and behaviors.

Studies also show that connecting with and supporting older individuals as they make modifications to their diets can make a difference. Physician counseling has an impact, but family and friends can motivate senior adults even more, especially since family and friends can better take into account seniors’ ethnic and cultural backgrounds. This is especially important when you consider that food and eating habits can be closely connected with a person’s identity.

Comfort Keepers^® Can Help

Comfort Keepers can help. Our caregivers can provide wellness support, remind clients to take medication, provide transportation to scheduled appointments, and support physician-prescribed exercise regimens and diets. As part of an individualized care plan, caregivers can let a senior’s care team know if there are changes in behavior or physical characteristics. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.

To learn more about our in-home care services, contact your the Comfort Keepers Orangeville location today.

Bonus Article: What to Expect with Home Care

References

Center for the Advancement of Health. (March 2006). A new vision of aging: Helping older adults make healthier choices. Issue Briefing No. 2.

http://www.ncoa.org/improve-health/center-for-healthy-aging/content-library/NewVisionAging_HealthierChoices.pdf.

Culross, B. (2008). Gerontology update: Nutrition: Meeting the needs of the elderly. ARN Network. Retrieved from http://www.rehabnurse.org/pdf/GeriatricsNutrition.pdf.

Fakhouri TH, Ogden CL, Carroll MD, et al. (2012). Prevalence of obesity among older adults in the United States, 2007-2010. NCHS data brief, no 106, National Center for Health Statistics. http://www.cdc.gov/nchs/data/databriefs/db106.htm.

Locher, J.L. and Sharkey, J.R. (April 9, 2009). An ecological perspective on older adult eating behavior. In C.W. Bales and C. S. Ritchie (Eds.). Handbook of clinical nutrition. (pp. 3-17). New York, NY: Humana Press.

Herbal Gardening and Its Benefits

Herbal Gardening and Its Benefits – You don’t need a green thumb or a huge plot of land to reap the benefits of growing fresh herbs. Not only are herbs versatile and capable of lending great flavor to foods, and as natural remedies that benefit personal health and beauty, but the specific act of growing an herbal garden itself helps in many ways, especially for seniors.

Planting an herb garden is a wonderful way to enjoy the sights, smells and tastes of a wide variety of plants. Fresh herbs are often easy to cultivate and can grow in a small garden in the back yard, in pots on an outdoor patio or sunroom, or even in a window box inside a kitchen. Gardening is a terrific hobby and allows your senior loved one an opportunity to show his or her creativity. It is a great activity that can be shared with others like grandchildren, with friends in a club as a social activity, or even alone. Not only is gardening relaxing but it also improves hand-eye coordination, motor skills and self-esteem.

Benefits of Herbal Gardening

Herbs have many values but a few of the most common uses include aromatherapy, medicinal, as seasonings and flavorings in foods and beverages, and in salads. Many herbs are chockfull of cancer-fighting antioxidants, valuable nutrients, fat-free flavor, and more. Before beginning any herbal treatment, caregivers should check with their senior’s doctor to make certain that it does not interfere with medications that he or she may already be taking.

The Herbal Benefits:

Aromatherapy

The word Aromatherapy is derived from ‘aroma’ meaning fragrance or smell, and ‘therapy’ meaning treatment. This ancient herbal art can enhance health in many ways. It is a stress reliever and mood enhancer and can be successful in treating minor disorders. Some examples are to stimulate the immune system and strengthen your body’s ability to resist disease and infections, to alleviate digestive problems like constipation and abdominal spasms, to enhance the respiratory system to treat coughs, sinusitis and tonsillitis, to ease muscular pain by promoting relaxation and toning, improving circulation and lowering blood pressure, combating stress-related disorders like insomnia and tension headaches, and even in treating anxiety, depression, and grief. Think of growing and using relaxing herbs such as chamomile, lavender or mint, rosemary, oregano, thyme, chive and sage for this purpose. The herbs can be dried and used in potpourri, simmered in pot on the stove to release their fragrance, hung upside down and used as natural air freshener, wrapped in a gauze bag and used in a bath or even dried and steeped to make herbal tea.

In the Medicine Cabinet

In the medicinal world, herbs have been used for centuries to help with a variety of ailments. (Again, it’s important to check with your senior’s doctor before using any herbs for medicinal purposes.) ‘Old fashioned remedies’ are for the most part herb based and have been used for generations to help with conditions from upset stomachs to anxiety and even strengthening the immune system. The first apothecaries (pharmacies) were stocked with botanical ingredients. Garlic is considered to be good for the heart and cholesterol conditions and has been shown in studies to possess anti-bacterial an anti-viral properties effective in boosting the immune system and fighting all types of infections. Lemon balm, lavender, and marjoram can calm nerves and reduce anxiety. And peppermint is soothing and settling to a ‘sour stomach.’ ‘The wise, old herbs,’ as sage and rosemary are known, have been shown in studies to enhance brain function and may help to ward away Alzheimer’s disease.

In the Kitchen

Seasonings are of course the most common uses of herbs found in any herb garden. Herbs add a lot of flavor to recipes besides providing various health benefits. No herb garden would be complete without basil, oregano, sage, thyme, chives or mint to season up dinner each and every night. Consider planting some lemon basil, lemon thyme, Thai thyme or another variation of any number of great herbs that offer different flavors. Use the herbs in cooking. You can add delicious, healthy herbs to marinades, sauces and soups. Herbal vinegars are not only decorative but mineral-rich as well.

Salads can be made with many herbs and are a special treat during the spring and summer months. Consider a borage with some mesclun lettuces topped with some chives, dill, oregano and basil. It doesn’t have to stop there, many herbs lend themselves to being eaten in their raw form and add great flavor to any salad.

When looking for a healthy remedy to help your senior stay engaged, active and healthy, a small herb garden can be just what the doctor ordered in more ways than one!

Comfort Keepers^® Can Help

Comfort Keepers can help. Our caregivers can provide wellness support, remind clients to take medication, provide transportation to scheduled appointments, and support physician-prescribed exercise regimens and diets. As part of an individualized care plan, caregivers can let a senior’s care team know if there are changes in behavior or physical characteristics. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.

To learn more about our in-home care services, contact your the Comfort Keepers Orangeville location today.

Bonus Article: What to Expect with Home Care

References

‘Health Benefits of Gardening’, by the editors of PureHealthMD, www.DiscoveryFit&Health.com

‘Health Benefits of Planting an Herb Garden’, By Marc Courtiol, Natural Health Journals, www.NaturalHealthJournals.com

‘Therapeutic Benefit of Aromatherapy’ by Angi Kocsi, www.spasincanada.ca

“To grow old and healthy eat those old brain-favouring herbs’, by Angi Kocsi, www.spasincanada.ca

“Aromatherapy – a World of Fragrance’, by Angi Kocsi, www.spasincanada.ca

“The Multitude of Benefits from an Herb Garden’, by Linda L. Kinyon, Yahoo! Contributor Network, May 28, 2012, www.Yahoo!.com

Summer Safety for Seniors

Summer Safety for Seniors – As the country continues to experience its recent history of long, hot summers, it is becoming vitally important that we understand symptoms of heat related illnesses, especially for our seniors. Our bodies work hard every day to maintain a normal temperature. Excessive heat forces our body to work harder than normal, which often is the root cause of heat-related illness. Essentially the heat forces our bodies to work beyond their limits. For senior citizens, this can be a dangerous – and even deadly – problem. With awareness and preventative measures, caregivers can help their senior loved ones enjoy a healthy, active summer.

Seniors don’t ‘feel the heat’ the way younger people do, and so might not be aware of the risks of high temperatures. Physiologically, as we age our bodies lose some natural ability to regulate temperature making seniors more susceptible to temperature changes in the environment. One such change is that the subcutaneous layer of fat beneath the skin, which acts as a natural insulation to hear and cold, dwindles. Also because seniors perspire less, it’s harder for them to keep cool which also increases their risk of becoming overheated.

Summer Safety – Serious Conditions for Concern

The two most serious conditions for seniors that result from heat and exposure to high temperatures are heat exhaustion and heat stroke. Heat exhaustion is a non-life-threatening condition caused by loss of salt and fluid from the body that results from prolonged exposure to extreme heat. Characteristic symptoms of heat exhaustion include headache, blurred vision, nausea, upset stomach, ashen appearance, low blood pressure, vomiting, sluggishness, fatigue, thirst, rapid weak heartbeat, profuse sweating and moderate increase in body temperature.

Symptoms of heat stroke include:

headache
dizziness
elevated or lowered blood pressure
disorientation
agitation
confusion
sluggishness
fatigue
seizures
hot dry skin
fainting
loss of consciousness
increased body temperature
rapid heartbeat and hallucinations

Summer Safety – Keeping Seniors Hydrated

Another major issue seniors can experience due to prolonged heat exposure is dehydration. People age 65 and older can lose their sense of thirst, and tend to not drink enough. Older people also have less ability to perspire, which is a mechanism to release heat from the body. In addition, many older people have chronic health problems such as diabetes, high blood pressure, and heart disease, and may take medications that can make them more susceptible to dehydration and can cause increased sensitivity to sunlight.

Dehydration is caused by loss of salts and water in our bodies due to severe sweating, extreme heat, vomiting, diarrhea and certain medications. Severe dehydration can become life threatening to the elderly because there is no longer enough fluid in the body to carry blood to the organs. Symptoms of dehydration include thirst, dry skin, fatigue, confusion, light headed, dry mouth, increased heart and breathing rate and decreased urination. Seniors who are dehydrated should be moved to a cool place to lie down and rest. They should drink water to replenish fluids.

Summer Safety – As a caregiver you can help to prevent dehydration and heat exhaustion in your senior loved one by following these simple tips:

Make sure your senior drinks plenty of fluids throughout the day, even if he or she doesn’t feel thirsty. Seniors should avoid caffeine and alcoholic beverages as much as possible as they accelerate dehydration. Have him or her drink plenty of water. The body also loses sodium and potassium through sweating, so popular sports drinks can be good for rehydration also. Good nutrition and adequate fluids are especially important for seniors in the hot summer months. Remember, dehydration increases the risk of skin injury.
Avoid direct sun exposure, especially during peak hours of 10 a.m. to 3 p.m. Keeping your senior out of direct sunlight as much as possible is key. Seek out shaded spots outdoors. To protect your senior’s skin from harmful UV rays, the American Cancer Society uses a catch phrase that can help your senior remember some useful steps to protect him or herself when going out in the sun – “Slip! Slop! Slap! And Wrap!” Meaning, “Slip on a shirt. Slop on Sunscreen. Slap on a hat. And Wrap on sunglasses to protect the eyes and sensitive skin around them.”
Limit strenuous activity and exercise. Our body works hard enough during the hot days that adding strenuous physical activity can be detrimental. If your senior exercises regularly, try it during the early morning or late evenings. Planning around the hottest time of the day can help to limit exposure to the heat.
Take frequent breaks to cool down. When spending time out in the hot sun, it’s beneficial to take numerous breaks to recover. Having a cool area in his or her home in which to recover can also be beneficial. Make sure the home’s cooling device – whether it’s an electric fan, a portable air conditioner or central AC – is working properly to ensure faster recovery.

As always, guidelines in this article are not intended as medical advice. Do seek medical attention for your senior if he or she experiences heat-related issues. That way you can assure that your senior has a safe and healthy summer!

Summer Safety for Orangeville Seniors Comfort Keepers^® Can Help

Comfort Keepers can help. Our caregivers can provide wellness support, remind clients to take medication, provide transportation to scheduled appointments, and support physician-prescribed exercise regimens and diets. As part of an individualized care plan, caregivers can let a senior’s care team know if there are changes in behavior or physical characteristics. Our goal is to see that clients have the means to find the joy and happiness in each day, regardless of age or acuity.

To learn more about our in-home care services, contact your the Comfort Keepers Orangeville location today.

Bonus Article: What to Expect with Home Care

References

‘Senior Citizen Summer Safety Tips,’ U.S. Center for Disease Control online, (http://www.centerfordiseasecontrol.com)

‘Extreme Heat Causes Exhaustion and Heatstroke,’ by Christine Bude Nyholm, Yahoo! Contributor Network; (www.Yahoo!.com)

‘Summer Health Risks for Senior Citizens,’ by Drew Taylor, Yahoo! Contributor Network; (www.Yahoo!.com)

‘Skin Cancer Prevention and Early Detection,’ published by the American Cancer Society online, (http://www.americancancersociety.com)

Seniors and Sleep: How much do they need?