Category

Health & Wellness

Elderly woman in red shirt and green pants napping on a yellow pillow with a serene backdrop.

7 Napping Tips for a Refreshing Snooze

By Health & Wellness

A power nap, a cat nap, an afternoon snooze. Whatever you call it, the concept of a nap is nothing new. But is a quick bit of shut-eye good for you? And when and how often should you take one? For National Napping Day, which we are very happy to celebrate on March 11, we talked to the experts to find out how you can set yourself up for sleepytime success.

Is it healthy to nap?

The answer depends on the person, say experts. Marjorie Ellen Soltis, a neurologist and sleep medicine specialist at Duke Health, does not consider napping every day to always be normal.

She says people who are regularly napping during the day should think about why that might be, adding they may not be getting adequate sleep at night.

Another potential reason for needing to nap all of a sudden: underlying health issues, says Sara C. Mednick, a professor of cognitive science at the University of California, Irvine.

But, says Mednick, as long as there are not underlying health issues, a nap during the day can actually be beneficial – a way to counteract the weakening of circadian rhythms that often occurs as we age.

Mednick supports a midday nap routine as a “great way to consolidate the sleepiness into one concentrated good snooze, rather than nodding off throughout the day.”

If all this talk of napping is making you want to curl up on the sofa under a warm blanket, here are tips from the experts on how to get the best and healthiest nap.

1. Personalize your nap space

Not all nappers are the same, says Soltis, so first and foremost, you need to listen to your body.

“I think sleep, in general, is the biggest victim of everybody saying here’s exactly what you need to do and how, when realistically, everyone’s a little bit different,” Soltis says.

“Some people, like Winston Churchill, need to take off all their clothes and go back to bed, while others are happy with a head-on-the-desk snooze,” Mednick says.

To read about more tips to take a restful nap and feel refreshed, from AARP, CLICK HERE.

Woman doing wall sit exercise in a brick-walled unit with large window, wearing green and gray workout clothes.

No. 1 Exercise for Lowering Blood Pressure

By Health & Wellness

Want to lower your blood pressure? A new study pinpoints exactly what kind of exercise is best for easing blood pressure, and it doesn’t involve running on the treadmill or pumping iron at the gym.

Instead, the study reveals that static isometric exercises like wall sits (also known as wall squats) and planks — which engage muscles without movement — are best for lowering blood pressure.

The new analysis, a systematic review of 270 studies, published in the British Journal of Sports Medicine (BJSM), confirms that many types of exercise — including aerobic activity, weight training and high-intensity interval training – help to lower blood pressure, but it found that isometric exercises offer the biggest benefit.

Of the exercises examined, the wall sit was the most effective, the study found.

It’s long been known that physical activity has blood pressure benefits, but the review is important because doctors often recommend heart-healthy activities like walking, running and cycling as their top choices for patients with hypertension.

But isometric exercises are almost twice as effective at lowering blood pressure compared with just doing cardio, the study shows. Study author Jamie O’Driscoll, a researcher in cardiovascular physiology at Christ Canterbury Church University, says he and his colleagues launched the BJSM review because they have seen the blood pressure benefits of isometric exercise firsthand, and they wanted “to draw together the evidence for the wider audience”

“These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension,” he and his coauthors wrote in the review.

To learn more about static isometric exercises, and how they are best for your blood pressure, from AARP, CLICK HERE.

Elderly person assembling a puzzle in the shape of a human head on a wooden table.

How Senior Living Communities Nurture Mental Wellbeing & Better Mental Health

By Health & Wellness, Senior Resources

Many older Americans experience some form of mental health concerns, with anxiety and depression being the most common. For family caregivers, helping seniors with mental health matters may be overwhelming. Depression and other mental health issues can greatly affect an older person’s quality of life. A person’s sense of purpose may diminish if they no longer have friends in their neighborhood or cannot drive to and from social activities. Isolation often leads to loneliness and depression.

In this blog post, we will explore how senior living communities can give back a sense of purpose and belonging, potentially prevent or improve mental and emotional health issues and give residents that social connection they need to thrive. In addition, we will explore the benefits of being proactive in finding a senior community earlier in your retirement.

The Social Connection

This rings true for all ages, but especially for older adults, that greater social connections will positively affect the quality of life, including physical, emotional, and mental wellbeing. Fortunately, in senior living communities, accessing these benefits is about as easy as taking a step outside.

In senior living communities, residents have many opportunities to build new friendships and join existing support groups. Whether during happy hours, meeting a new friend for breakfast, joining a group fitness class, or engaging in a group activity, older adults will find themselves surrounded by like-minded people, promoting a sense of belonging. Meaningful connections can serve as a source of laughter, joy, and even emotional comfort. All of these can reduce the feelings of isolation and loneliness that can often lead to depression and anxiety.

To learn more about Assisted Living options for seniors with mental health issues, CLICK HERE.

Man wearing a checkered shirt holding his stomach, possibly indicating discomfort or pain.

10 Stomach Symptoms You Should Never Ignore

By Health & Wellness

Everyone has stomach issues from time to time, and occasional digestive discomfort is not usually something to worry about. That said, doctors note that there are a few gastrointestinal symptoms you shouldn’t write off, because they could signal something serious.

“I’ve seen many cases where patients have waited way too long before seeking medical attention,” says Christine Lee, M.D., a gastroenterologist at the Cleveland Clinic.

Here are 10 symptoms you should never ignore and what they may mean.

1. Prolonged diarrhea

Diarrhea can be a symptom of a number of things — from a food allergy to a bacterial infection. It can also be a warning sign of COVID-19, appearing before more well-known symptoms such as cough or fever, says Brennan Spiegel, M.D., director of health services research for Cedars-Sinai Medical Center in Los Angeles.

Studies show that as many as half of COVID-19 patients have gastrointestinal (GI) symptoms, and about 15 to 20 percent have only GI symptoms. Diarrhea is the most frequently reported GI symptom, followed by nausea/vomiting and abdominal pain.

If you have diarrhea, nausea/vomiting or abdominal pain that lasts more than a day, “don’t wait for a cough or shortness of breath to get tested for COVID,” Spiegel says. If your test is positive, you could be eligible for highly effective antiviral treatments that can help keep mild symptoms from progressing to more serious ones. New research shows these treatments may also lower a person’s risk for developing long COVID.

If it’s not COVID-19, prolonged diarrhea could signal another type of infection or an underlying condition like ulcerative colitis or irritable bowel syndrome (IBS).

2. Blood in your stool

Whether bright red, maroon or black, seeing blood in the toilet can be frightening. Fortunately, it’s usually not a symptom of anything life-threatening, says Nicholas E. Anthony, M.D., a gastroenterologist at Atrium Health in Charlotte, North Carolina. The most common causes are hemorrhoids and anal fissures (tears in the lining of the anus). But blood in your stool can also be one of the first symptoms of colon cancer, especially if accompanied by a change in your bowel habits or the shape of your stool. Since colon cancer is more common among those over age 50, it’s especially important for older adults to see a doctor without delay. Other possible causes of bleeding are colon polyps, inflammatory bowel disease, colitis and diverticulosis.

To read about eight other symptoms of abdominal disease you shouldn’t ignore, from AARP, CLICK HERE.

Image of various international currency notes and coins with an upward trend line overlay.

Understanding Seniors’ Concerns of Rising Inflation Prices

By Health & Wellness

Older Americans on fixed incomes are among the hardest hit by the rising inflation that has gripped the economy. Costs are surging in all areas, including food, housing, transportation, medical care, prescription drugs, construction, and home maintenance. After a lifetime of hard work and raising children, many older adults are now worried about how they will manage daily expenses and enjoy their retirement during the highest inflation rate in 40 years.

We’ll look at the effects of inflation prices, the economic areas of primary concern, how older adults make adjustments (some positive, some potentially damaging) to combat today’s higher cost of living, and how senior living communities can provide the stability and support to help aging adults navigate the challenges they face through rising inflation. Plus, look at appealing options for carefree and comfortable retirement.

Impact of Rising Inflation on Seniors

Financial stress can negatively impact one’s physical health and emotional well-being. Even for those who have planned for retirement, it can be challenging to maintain that preferred way of life due to the extraordinary costs of inflation that are happening now.

For older adults, the most concerning factors are:

• Food insecurity and rising food prices
• Heating costs
• Rising healthcare costs
• Rising costs of prescription drugs
• Home repair costs

Additionally, transportation costs, whether through car ownership, using public transportation, or ride-shares, more seniors may opt to “just stay home,” adding to isolation and the negative factors related to it, such as depression. We’ll explore the impacts of inflation below.

Food Costs & Grocery Prices Rising

Food costs and grocery prices are rising faster than inflation, putting a strain on those with fixed incomes. According to the Bureau of Labor Statistics, the Consumer Price Index for food at home increased 3.7% over the year ending September 2023. This means that the food prices have increased by over 3 times the overall inflation rate.

Seniors on a tight budget are particularly affected by grocery inflation. They may have difficulty affording healthy foods or have to cut back on their food intake. This can lead to food insecurity and malnutrition, which can seriously impact health and well-being.

Here are some specific ways that rising food and grocery prices affect the aging population on a tight budget:

1. Having to choose between buying food and paying for other essential expenses like housing, healthcare, or transportation.
2. Purchasing less food or skipping meals altogether.
3. Opting to buy lower-quality food, or cheap junk food to get by.

To read more about the impact of rising inflation costs on seniors, from Life Care Services, an LCS Company, CLICK HERE.

Close-up view of fresh orange slices showcasing vibrant, juicy interiors.

8 Surprising Foods That Can Help Strengthen Bones

By Health & Wellness

There’s more to healthy bones than calcium-rich milk, although we all know that both milk and foods rich in vitamin D are good for your bones.

Bone is living tissue that constantly rebuilds and repairs itself. Alas, after age 50, bones start to lose density and strength and become porous, which leads to a bone disease called osteoporosis that increases the risk of broken bones. Chances of developing osteoporosis are greater if you’re a woman; however, men also risk developing it, especially after age 70.

To keep bones strong, we need two nutrients in particular — calcium and vitamin D. Our bodies cannot make calcium, so eating calcium-rich foods is vital. Vitamin D, for its part, helps the body absorb calcium from food and seems to help protect older adults against osteoporosis.

Some people don’t have the taste or tolerance for dairy, but a variety of foods can help boost bone health. Although few foods have the calcium levels of dairy, if you combine several of those listed below, you can get a full day’s worth. And other nutrients — such as potassium and vitamin C — are important to keeping bones strong, as we explain below. Here are eight foods to incorporate into your diet that can help keep your bones healthy.

Dried figs

These chewy delights are a good source of both calcium and potassium, minerals that work together to help prevent osteoporosis. Dried figs contain healthy plant-based nutrients (phytochemicals) as well as chemicals that can help prevent cell damage (antioxidants). An added plus, according to Christopher Gardner, professor of medicine at Stanford University, is that dried figs are delectably sweet and provide a super-easy snack. You can store them in an airtight container at room temperature for six to 12 months.

Quick tip: Cut the figs into chunks (discard the hard stem) and combine them with other dried fruits and nuts for a customized trail mix.

Serving size: 60 grams (about 2 ounces)

Calcium content: 96 mg

To read about seven other foods that can improve your bone health, from AARP, CLICK HERE.

Elderly volunteer tutoring a young student at a community center, both smiling and writing.

6 Ways Kindness Is Good for You

By Senior Resources, Health & Wellness

Volunteering at a food bank, mentoring a younger person, treating a friend to a cup of coffee — acts of kindness like these not only can combat isolation and make you feel connected to others but also can have a positive effect on your happiness and well-being.

That’s because doing something for someone else triggers hormones affecting our moods, our stress levels, our brains and even our lifespans. “A growing body of scientific research shows that helping others, including engaging in formal volunteering activities, is related to better health outcomes in later life,” says Jeffrey Burr, professor of gerontology at the University of Massachusetts Boston.

Here are six ways that acts of kindness — large or small — can improve your physical health.

1. Makes you happier

A kind act, whether toward a group, another person or even yourself, boosts some of your hormones, the body’s chemical messengers. “Kindness can have a profound effect on the release of certain hormones,” says Marcie Hall, M.D., a senior attending physician in child and adolescent psychiatry at University Hospitals Cleveland Medical Center.

One of these is oxytocin. Oxytocin is responsible for warm fuzzy feelings of contentment and happiness when we hug someone we love or complete a difficult job. For this reason, it’s sometimes called the “feel-good hormone.”

Another hormone that responds positively to acts of kindness is serotonin. Serotonin, an ingredient of many antidepressants, decreases feelings of anxiety and increases happiness. Being kind also releases endorphins, the body’s natural painkillers. Endorphins affect the brain like drugs do, releasing a so-called “helper’s high,” similar to the runner’s high felt after exercise. In his book The Five Side Effects of Kindness, author David R. Hamilton says kindness produces a “totally legal high.”

2. Lowers blood pressure

Oxytocin has another important function. In a domino-like effect, kindness boosts oxytocin, which releases nitric oxide, a chemical that plays a critical role in maintaining a healthy blood pressure. Nitric oxide counteracts the narrowing of arteries that accompanies aging and disease, improving blood flow through the body and lowering blood pressure. Studies show that healthy levels of nitric oxide can not only help lower chances of heart attack and stroke but also reduce dementia risk. In 2016, researchers at the University of British Columbia and the University of California, Irvine found that financial generosity toward others lowered the blood pressure of the older adults engaged in the study to almost the same degree that starting a new blood pressure medicine would do.

To read about other ways that helping others can have healthy benefits, from AARP, CLICK HERE.

Fresh salmon fillet on a wooden cutting board with sliced lemon, herbs, and condiments.

15 Foods High in Omega Fatty Acids

By Health & Wellness, Senior Resources

If there’s one class of nutrients that packs a punch against unhealthy aging, it’s omega fatty acids — particularly omega-3s. This nutrition superstar can help prevent heart disease and stroke and may even lower the risk of dementia. Even though the nutrient is important to have in our diet as we age, experts say most older adults aren’t getting enough.​​

“Nine out of 10 Americans are deficient in omega-3s,” says James O’Keefe, M.D., cardiologist and medical director of the Charles and Barbara Duboc Cardio Health & Wellness Center at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri. “Across the board, consuming more of these nutrients is likely to reduce the risk of premature death.”​

What are omega-3 fatty acids?​

As a type of polyunsaturated fatty acid, omega-3s are essential for every facet of wellness later in life. They deliver alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to the body, helping to reduce inflammation associated with chronic and acute illnesses.​​

One study in the American Heart Association journal Stroke shows that consuming more DHA is associated with a lower risk of stroke, a leading cause of cardiovascular death. Another study, in Current Clinical Pharmacology, found that EPA and DHA boost the body’s nerve growth factor level, a key element to preventing Alzheimer’s. Omega-3s may even help preserve our hearing, according to the Fatty Acid Research Institute.​

But the average American adult consumes only 115 milligrams of EPA and DHA a day, according to O’Keefe; by comparison, the average Japanese adult consumes 1,300 milligrams of EPA and DHA per day. Perhaps it’s no coincidence that Japan is home to just one of five global “blue zones” and has the highest life expectancy in the world: 84.3 years, according to the World Health Organization. A diet high in omega fatty acids isn’t the only reason people in Japan tend to live long and healthy lives, but experts say it is likely one of them.​

O’Keefe suggests getting at least 1,000 milligrams per day and to favor EPA and DHA, if possible. Here are a few delicious foods high in omega-3s.​

To learn more about some delicious foods that are high in omega-3s, from AARP, CLICK HERE.

Person mashing avocados in a mortar with limes, olive oil, and pepper on the table.

5 High-Fat Foods That Won’t Make You Gain Weight

By Health & Wellness

A doctor explains why the right amount of healthy fats is good for you

If you’re like many of my patients, you’re probably trying to figure out how to eat healthy, manage your weight and ward off diseases such as diabetes and hypertension. Good for you! An ounce of prevention and a healthy lifestyle are always the best bet. But I’d like to shed light on a topic that tends to cause some confusion, and that is the question of “healthy fats.”

My patients often want to know: What are “good” fats? What’s the difference between saturated and unsaturated fat? Which foods should I eat or not eat because they’re high in fat? Perhaps the following is the question I’m most often asked:

Does eating fat make you fat?

The answer is no. Fats play an important role in our diet, and our bodies need them to function properly. But we need to consume fats the right way. We gain weight if we consume more calories than we burn, and it doesn’t really matter where those calories come from. Having said that, we need to keep in mind that fat contains more calories per gram than any other macronutrient. That means that if your body needs 2,000 calories per day to remain at the same weight and you consume 2,000 calories of fat — say, by eating nothing but bacon — you won’t gain weight, but that doesn’t mean you’re eating healthy.

It’s important to maintain a balanced diet, especially as we age. Studies show that Americans 65 and older are not eating as well as they used to. One study, as part of the National Health and Nutrition Examination Survey, found that the percentage of older people eating a poor-quality diet rose from 51 percent in 2001 to 61 percent in 2018.

We know that a diet lacking in essential nutrients can lead to chronic disease, disability or even death in older people, and fat is one of these nutrients.

What percentage of your daily diet should come from fat?

To maintain a healthy diet, adults should get 20 percent to 35 percent of their daily caloric intake from fats. Fats are a nutrient that the body needs to absorb vitamins A, D and E, which keep our bones strong and our organs and immune system working properly. But not all fats are created equal.

To learn about the different types of fats, and why we need good fats in our diet, from AARP, CLICK HERE.