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

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

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)

Strokes

A Closer Look at Strokes

A Closer Look at Strokes – Stroke is the third largest killer of Canadian adults, after heart disease and cancer. It’s also the primary cause of physical disabilities and is second only to Alzheimer’s disease as a cause of mental disability. While people at any age can be susceptible to suffering from a stroke, nearly three quarters of strokes occur in people over the age 65.

Women are disproportionately affected by stroke:

45% more women die of stroke than men in Canada, and because they live longer, more women are living with the effects of stroke.

Risk factors for a stroke include high blood pressure, genetics, gender, tobacco use, heart disease, diabetes, weight, age and the use of some medications.

There are three main types of stroke that can occur:

Ischemic stroke – Most strokes fall into this category. In an ischemic stroke, arteries narrow or are blocked, reducing blood flow to the brain.
Hemorrhagic stroke – During a hemorrhagic stroke, a blood vessel leaks or bursts, causing damage.
Transient ischemic attack – Sometimes referred to as “mini-strokes,” this is a condition that is also caused by a narrowing of the arteries, but only causes temporary symptoms.

It’s important to note that medical attention after a stroke is critical, and time is of the essence. Anyone suffering from the symptoms of a stroke should not wait for the effects to go away or get worse. They should call 9-1-1 or visit their physician as soon as possible. Quick treatment can minimize damage and potentially save someone’s life.

Stroke Symptoms can include:

Trouble speaking
Confusion or trouble understanding
Paralysis of the face, arms or legs
Trouble seeing
Headache
Trouble walking
Headache
Vomiting
Neck stiffness
Dizziness

An interesting read: Top 10 Foods for a Healthy Heart

Comfort Keepers^® Can Help

Whether the goal is healthy living to prevent strokes, or recovery after, 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

WebMD. “Top Causes of Stroke.” Web. 2017.

Mayo Clinic. “Stoke” Web.2019.

Healthline. “Massive Stroke” Web. 2018.

Center for Disease Control and Prevention. “Stroke.” Web.

Canada.com. “Stroke”. Web 2018.

Heart and Stroke Foundation. “Stroke Report 2019.” Web. 2019.

Love for the Caregiver

Love for the Caregiver – Caring for others is often driven by motivations of love and understanding. It’s not uncommon for family caregivers to initially feel that their capacity for helping those they love is nearly limitless. From taking care of finances and managing medications to preparing meals and cleaning, there’s certainly a sense of fulfillment that comes along with assisting a loved one. But many find themselves going through the motions of caring without taking time out to focus on their own needs – often to the point of physical and emotional exhaustion. As a result, family caregivers may feel something they’ve never experienced before decreased empathy. This condition is known as compassion fatigue.

Fast Fact
According to CARP more than 8 million Canadians provided informal care to a family member or friend. More than 1 million caregivers are older than 65.

Compassion Fatigue

In decades past, compassion fatigue was seen primarily in healthcare professionals. This should hardly come as a surprise considering the profession involves constantly helping patients who are suffering or experiencing a diminished quality of life. But as the country’s ageing population continues to grow, there are many family caregivers who are left feeling much the same way.

In addition to the lower threshold of empathy, family caregivers experiencing compassion fatigue may feel the following:

Exhaustion (physical and/or emotional)
Feelings of dread or guilt
Irritability, anxiety, or anger
Difficulty sleeping
Difficulty making decisions
Feeling disconnected
Trouble finding meaning in caregiving
Self-isolation

Outside relationships suffer as well. In a collaborative research study with the Stanford Center on Longevity, Comfort Keepers, and ClearCare, it was indicated that those responsible for a loved one with a severe illness experience poor emotional wellbeing because of their inability to properly maintain their social lives. The results of the study highlight the increasing need for family caregivers to not only acknowledge their compassion fatigue but also take steps toward self-care. Doing so can certainly help the family caregiver, but it will also help mend the relationship with their loved one.

What to Do Next:

Below are a few steps that family caregivers can take to combat compassion fatigue and get back to feeling positive about caring for their loved ones.

Understand the common signs of compassion fatigue (listed above) and acknowledge them if they occur.
Practice a self-care regimen that includes a balanced diet, regular exercise, and consistent sleep.
Carve out time to spend with friends and maintain social connections.
Find a caregiver support program, either in the community or online.
Document your thoughts and feelings related to caregiving in a journal.
Choose healthy activities during your downtime (e.g., go for a walk, meditate, or practice a favourite hobby).
Discuss your feelings with a counsellor or therapist.

An Informative Read: Seniors and Blood Pressure Management

Love for a Caregiver Contest

With Valentine’s Day fast approaching we thought we would help celebrate the dedicated caregivers in our community. A Wrinkle in Time, a medical esthetics clinic in Orangeville, approached us about partnering for a ‘Love for the Caregiver’ Contest. Tammy Brady, RN and owner of A Wrinkle in Time, has generously donated a $100 Reflexology Gift Card and a $100 Gift Card towards a service or treatment. The idea is for both the caregiver and patient to use these gift certificates together and to both receive some well-deserved pampering. Tammy has been a nurse in the Orangeville area for over 20 years and understands how essential it is for the caregiver to make self-care a priority.

A Wrinkle in Time offers many services and treatments that will help rejuvenate any caregiver. Reflexology uses the feet and hands as a means of activating the body’s reflexes to promote relaxation and healing. It is an amazing service for clients of all ages. The patient or caregiver can use either gift card.

To Submit a Nomination:

To nominate a caregiver, go to Comfort Keepers Orangeville’s Facebook or Instagram page and post a photo and/or a few words about this special person that deserves some much-needed pampering. The contest closes on February 12th and the winner will be announced on February 14th. The winner’s story and/or photo will be used in a social media post.

Comfort Keepers Orangeville Facebook Page

Comfort Keepers Orangeville Instagram Account

For more information on A Wrinkle in Time Inc. visit A Wrinkle in Time – Orangeville, Ontario

Top 10 Foods for a Healthy Heart

Healthy Eating Habits

Top 10 Foods for a Healthy Heart – The concept that particular foods promote healthier hearts is not new. It is a fact that a well-balanced nutritional diet contributes to good health throughout a lifetime. For many people, the risk of diseases such as Type II diabetes, high cholesterol, heart disease and coronary artery issues may be reduced by consuming healthy diets. While it is important to begin healthy eating habits early in life, it can be just as vital to good health when healthy eating practices are followed in later years. The effects of some illnesses can be controlled and perhaps averted by practicing good nutritional habits.

Eating Well Important for Seniors

Eating well is especially important for seniors who become more susceptible over time to the effects from aging and symptoms of illnesses that afflict the elderly. Seniors often battle loss of appetite, challenges in cooking healthy foods for one, and other health-related obstacles. These challenges affect their overall health and wellbeing which allows them to continue living independent lives in their own homes. For these reasons, it is critical seniors consume healthy foods and snacks that promote good health. A doctor should be consulted before making any diet changes.

With these challenges in mind, Comfort Keepers^® has researched what experts advise are the top 10 best foods for health. Many of these foods take little or no time to prepare and can be added to existing diets to add nutritional components that promote better heart health.

Top 10 Foods for a Healthy Heart

1. Berries and grapes: While blueberries are a number one choice because they contain high levels of antioxidants, other berries such as raspberries, strawberries and even red grapes are beneficial. Add a handful of berries to your morning cereal, or munch on grapes for a healthy snack.

2. Fish: Salmon, mackerel and tuna are good sources of omega-3 fatty acids. Experts advise having fish at least twice a week for maximum benefits.

3. Whole grains: Choose breads, cereals, oatmeal, pasta and even snack crackers made of whole grains to reduce risk of heart disease and other chronic diseases.

4. Soy: Daily servings of soybeans like edamame, tofu, soy milk and yogurt are excellent sources of soy protein, linked to reduced risks of cardiovascular diseases, weight loss, and some types of cancers.

5. Nuts: Almonds, walnuts and pecans as daily snacks can reduce the risk of blood clots and may facilitate healthy arterial lining.

6. Olive oil: Olive oil contains a healthy type of fat that, when consumed in moderation, may help reduce risk of heart disease and promotes lower cholesterol levels.

7. Beans and lentils: Packed with protein, beans and lentils also contain levels of magnesium, iron and potassium that can support muscle and organ function, blood flow, and healthy bones. Choices of beans include chickpeas, kidney beans and black beans, all of which can be added to salads or soups. Red and green lentils are also excellent choices to add in soups.

8. Fruits and vegetables: Think color. Dark leafy green, deep reds, yellows and oranges found in spinach, cooked tomatoes, squash and oranges are some choices. Daily intake of these foods has been linked to lower blood pressure, reduced risk of heart disease, and possible decreased risk of some cancers, along with lowered risk of eye diseases and digestive issues.

9. Yogurt: Yogurt containing live and active cultures is considered a probiotic by scientists. Research shows probiotics are connected with lowering some risk factors for cardiovascular disease.

10. Tea and coffee: Flavonoids found in both may reduce heart disease. Studies found that those who drink 3-6 cups of green and black tea or 2-4 cups of coffee a day are at lower risk for heart disease. However, go easy on the sugar added to these beverages to avoid complications sugar may cause!

Bonus Article: In-Home Care

References:
Zelman, Kathleen M., MPH, RD, LD. 5 heart healthy foods. Retrieved on December 16, 2001 from http://www.webmd.com/heart-disease/features/5-heart-healthy-foods.
Mayo Clinic (2011). Heart healthy diet: 8 steps to prevent heart disease. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/heart-healthy-diet/NU00196.
Zelman, Kathleen, M., MPH, RD, LD. Top 10 heart healthy foods. Retrieved on December 16, 2011 from http://www.webmd.com/diet/features/top-10-heart-healthy-foods.
Mayo Clinic (2011). Whole grains: hearty options for a healthy diet. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/whole-grains/NU00204.
Mayo Clinic (2011). Nuts and your heart: eating nuts for heart health. Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/nuts/HB00085.
Mayo Clinic (2011). Olive oil: what are the health benefits? Retrieved on December 16, 2011 from http://www.mayoclinic.com/health/food-and-nutrition/AN01037.
Harvard School of Public Health. The nutrition source – vegetables and fruits. Retrieved on December 16, 2011 from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetabl….
Oprah.com (2005). Dr. Perricone’s number 10 superfood: yogurt and kelfer. Retrieved on December 17, 2011 from http://www.oprah.com/health/Yogurt-and-Kefir-Dr-Perricones-No-10-Superfood.
Boyles, Salynn. WebMd (2010). Tea, coffee drinkers have lower heart risk. Retrieved on December 17, 2011 from http://www.webmd.com/heart-disease/news/20100618/tea-coffee-drinkers-hav…
Cespedes, Angela. Livestrong.com (2011). What are the benefits of eating beans and lentils? Retrieved on December 17, 2011 from http://www.livestrong.com/article/479593-what-are-the-benefits-of-eating-beans-lentils/.

Winter Health Risks for Seniors

Winter Health Risks for Seniors – Spending time with loved ones, enjoying nature and participating in activities can improve quality of life for seniors. However, cold winter weather can create a barrier to many senior’s regular schedules. And, it’s not just snow and ice that make winter a difficult season for seniors – additional factors include post-holiday isolation, illness, and the physical effect of cold weather.

Knowing what to look for, and creating a strategy for combatting winter health risks, can help seniors maintain positive mental health and physical wellness.

Some Winter Health Risk Factors for Seniors to consider include:

Winter blues – Cold air and gloomy skies can make anyone feel less cheerful during the winter months. However, depression can have an outsized effect on seniors and their long-term mental health. Creating opportunities for socialization and finding joyful moments isn’t just for fun – it can help foster critical connection and combat loneliness. There are a variety of uplifting activities that can be enjoyed during the winter months. These include movie nights, reminiscing by the fire, and getting outside on a rare sunny day.

Winter illness – There are a variety of ways that seniors can be physically affected by the winter season.

- Pneumonia: Pneumonia is an infection that can be dangerous for seniors due to lung issues that come with age, weakened immune systems and conditions that make pneumonia more severe. Older adults should talk to their doctor about healthy lifestyle changes and vaccines that can help.
- Joint pain: Joint pain can be more common for seniors in cold conditions – whether they suffer from arthritis or not. Dressing in layers, regulating temperature inside and stretching exercises can help. A healthcare professional can also suggest exercise, medication or other coping strategies.
- Heart issues: Heart attacks and high blood pressure are more common in winter because cold snaps increase blood pressure and strain on the heart. The heart must work harder to maintain body heat, while falling temperatures may cause an unhealthy rise in high blood pressure, especially in seniors
- Winter safety – Being mindful of winter safety issues is important for seniors and their families. Cold weather can be more dangerous for those with some health conditions, like Parkinson’s disease, diabetes or thyroid problems. Seniors should talk to their doctor to learn more. Other types of accidents or injuries can be avoided through education too. Examples include being mindful about fall risks, monitoring carbon dioxide levels and preventing hypothermia.

Winter Health Risks for Seniors | 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 consider physical goals as well as non-physical mental health needs. Our caregivers can provide companionship or transportation to community events, and support physician-prescribed exercise regimens, provide companionship and help to families that want to 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 Orangeville Comfort Keepers location today.

Bonus Article: In-Home Care

References

Medical Alert. “How to Avoid the Winter Blues or Seasonal Affective Disorder.” Web. 2020.

American Lung Association. “Lung Health and Diseases: Learn About Pneumonia.” Web. 2018.

U.S. News. 10 Ways to Avoid Winter Joint Pain. Web. 2015.

American Heart Association. “Cold Weather and Cardiovascular Disease.” Web. 2015.

National Institute on Aging. “Cold Weather Safety for Older Adults.” Web. 2018.

Seniors and the Road to Quality Sleep

Quality Sleep, Not Quantity for Seniors

Seniors and the Road to Quality Sleep – The older we get, the harder it becomes to get a good night’s sleep. Beginning in our late 20s, there’s a steep decline in the amount of deep sleep we get each night – and by the time we reach 50, that amount is reduced by more than half. For older adults (65 years of age and older), getting adequate sleep can be an even greater challenge. Even if they reach the recommended 7-9 hours each night (a metric that, despite popular belief, remains constant throughout all stages of adulthood), it may not exactly be quality sleep.

Consequently, seniors may fall asleep earlier than usual, wake up in the middle of the night, or suffer from insomnia – all of which can negatively impact quality of life. In addition to making them tired and irritable, lack of sleep can lead to issues with memory and an increased risk of falling. But what makes sleep deprivation so prevalent in the senior population?

Factors that Impact Senior’s Sleep Quality:

We know that sleep plays a significant role in the regeneration of cells, but there is much about the process that remains a mystery. What is known, however, is that sleep occurs in stages and patterns – what sleep experts refer to as “sleep architecture” – which includes light sleep, deep sleep, and REM sleep. The natural process of aging shifts this architecture so that there is more time in light sleep and less in deep, which is what causes older adults to wake up frequently throughout the night. This is also why they may find themselves napping more during the day. Adding to this, as we age our body tends to manufacture less of the hormones needed to regulate sleep, such as melatonin.

Ways to Improve Senior’s Sleep:

Although there are a number of factors that can influence a senior’s sleep quality, it’s important to remember that poor sleep is not a normal part of aging. Seniors who experience the symptoms of sleep apnea or severe insomnia should consult a physician or sleep specialist. However, seniors can also take steps on their own to regulate their sleep-wake cycle and get better rest at night.

Set a strict schedule and go to bed at the same time every day (including weekends)
Avoid napping throughout the day, if possible
Follow a daily exercise regimen, with approval from a physician
Spend time outside each day (at least 10-15 minutes) to receive some natural sunlight
Avoid caffeine and smoking 8 hours before
Avoid eating large meals or snacks before bed
Limit alcoholic beverages throughout the day, but avoid completely in the hours before bed
Make the bedroom a place exclusively for sleep, and ensure that the conditions are ideal for promoting quality sleep

Seniors and the Road to Quality Sleep | Comfort Keepers^® Can Help

At Comfort Keepers^®, we want to help preserve all areas of senior wellbeing. 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:

FamilyDoctor.org. “Sleep Changes in Older Adults.” Web. 2017.

AgingCare.com. “Do People Need Less Sleep As They Age?” by National Institutes of Health. Web. 2018.

National Sleep Foundation. “Aging and Sleep” Reviewed by Michael V. Vitiello, PhD. Web. 2009.

Modifying Food Habits for Health and Independence