Health Tips for Seniors: How to Live a Longer, Better Life

The fountain of youth is perhaps less of a magical well restoring juvenescence but instead, a repository that’s deep in knowledge. Understanding our needs throughout aging and accessibility to benefits and services can help us navigate some age related challenges that can improve upon quality of life. Fortunately, Harry Cline, creator of NewCaregiver.org and author of the upcoming book, The A-Z Home Care Handbook: Health Management How-Tos for Senior Caregivers is here with some tips for seniors on how to live a longer, better life! You can read his suggestions below.

---

Whole body self-care is important at every stage of life. For seniors, as new healthcare challenges arise, healthy living is critical not only for preventive care but also to actively combat ailments and be proactive in keeping your mind and body sharp. Developing healthy living habits not only helps you live a longer life, but it also improves your daily quality of life.

 Health Insurance

 It’s imperative to understand what is and is not provided under your insurance so that you can maximize the benefits, get the most out of preventative care, and plan ahead for the uncovered costs. At 65, you become eligible for Medicare, which means you are faced with options. When you apply for Medicare, you’re automatically enrolled in Part A, which covers stays at the hospital, some instances of skilled nursing, and hospice. Most people don’t have to pay for Part A, but there’s a deductible that you’ll need to familiarize yourself with each year.

 Part B covers your normal visits to the doctor’s office, lab tests, medical equipment, ambulance, and other outpatient care. Annually, the government sets the monthly premium and deductible for Part B care. Part D covers prescription drugs. If you can afford the extra premiums, Medigap coverage, which is extra health coverage beyond your normal plan, can help you cover some expenses. You will want to keep up with yearly updates to these plans.

 Part C, also known as Medicare Advantage plans, are in lieu of Parts A, B, and D. Some of these plans provide added coverage for dental, vision, and access to fitness facilities across the nation.

 Self-Evaluation

 As we age, our capabilities change. We will become more knowledgeable and skilled, but we may also lose some physical and mental capabilities. Frequently, you should evaluate where you are in your life. For instance, if your knees are not what they once were, pushing yourself in running or aerobics will only hurt you. Try the alternative like water aerobics or yoga.

 Driving keeps adults mobile and independent, but as reflexes slow down and vision deteriorates, driving can become dangerous. Fortunately, if you must stop driving, there are alternatives such as public transportation, taxis, and ride-sharing options. More than ever before, you have more options to get around that don’t have to involve driving. You will still experience a high quality of life, even if you have to change how you go about it. You will, however, need to budget for this, because most public ride services aren’t free.

 Self-Care

 As life gets in the way, it’s easy to let things fall by the wayside. When people run out of time, money, or energy, one of the first things to go is self-care. To maintain as much independence as possible and live your best life, you must make your health and well-being a top priority. Even if you spent your whole life eating poorly, it’s not too late to turn things around. Pick up healthy cooking as a hobby, try fun recipes and experiment with new flavors.

 Other self-care acts to incorporate into your life include:

•  Exercising regularly, focusing on balance and strength

• Getting outdoors to experience fresh air and soak up natural vitamin D

• Seeking help from a physical therapist to assist with posture

• Joining a book club, chess club, or walking group to stay social and connected

• Playing games and puzzles to keep your brain sharp

• Taking time to relax

• Taking time to travel

 Unfortunately, even with a top-notch diet, you run a risk of not getting enough nutrients out of it. 40 percent or more of adults in the US don’t, but you can make up the difference with a high-quality multivitamin.

 A healthier lifestyle can lead to a longer life, fewer years of illness, more independence, and happier days. It’s never too late to start living better. Start by being proactive with your healthcare, schedule regular wellness check-ups, and educate yourself on your health insurance. Also, regularly check in with yourself and your loved ones to assess your well-being and changes you can make to ensure your safety. Above all, prioritize your self-care to ensure your physical and emotional well-being is taken care of.

---

This is far from and exhaustive list of suggestions for living a better life and we would love to hear yours in the comments. We know that health is not a one-size-fits-all and you never know what suggestion might encourages one to take actions. Share your tips! We want to hear them.

3 Big Benefits of Yoga for Seniors and Caregivers

Lately, my biggest grip about being a caregiver is how sedentary I have become. I spend most of my days watching my dad watch TV and it is literally killing me. I’m developing aches and pains from the lack of movement. I’m agitated and cranky almost all the time which can’t be good for my blood pressure. And perhaps the worst is knowing I should do more but don’t and so it’s all of the above with a dose of guilt to go with it. Cheers to meh…(Insert eye roll here.) Fortunately, I trust this is just a phase. I’ve always been a relatively active person. I’ve dabble in seasons of less movement but for the most part exercise is my health insurance. I know how important it is to one’s overall sense of wellness which is why I am so happy to introduce you to Harry Cline.

Harry is the creator of NewCaregiver.org and author of the upcoming book, The A-Z Home Care Handbook: Health Management How-Tos for Senior Caregivers. He is a retired nursing home administrator, father of three, and caregiver to his ninety-year-old uncle. He is more than familiar with the challenges and rewards of caregiving and understands the role is often overwhelming for those just starting out. Through creating his website and writing his new book, he offers caregivers everywhere help and support. We are lucky to have him with us today to help shed some light on the role of flexibility. That’s right folks! FLEXIBILITY! And balance and mindfulness… But as we move into December we should be remember that this is the “home stretch” of 2018 and there is still time to finish strong. Since both seniors and caregivers (or anyone for that matter) stand to benefit from developing a consistent yoga and meditation practice, Harry is here to share his tips and help us get started.

Here’s Harry!

---

Yoga is for everybody. It might sound cliché, but it’s true. There are many benefits of doing yoga for people of all ages and any fitness level. Chances are, you already know this. Perhaps your friends do yoga at a Silver Sneakers class. Maybe your physician told you how yoga can help ease those morning aches and pains. Yoga can be good for you physically, but did you know that yoga has a mental advantage, as well?

Aging isn’t easy, but neither is being a caregiver. Doing yoga together can help alleviate stress and tension while also getting your bodies moving. Caregivers often have little time for self-care, so doing yoga together is a great way to encourage them to work on their own physical and mental health. The same yoga sequences that can benefit seniors can also benefit caregivers.

1. Balance

There are many yoga postures that help improve balance, which has a positive impact on memory and brain function. The brain is home to your body’s balance sensors, so poses that focus on balance can be positive for seniors who may be experiencing mild cognitive impairment. These kinds of poses can also help improve your agility, which can help prevent falls. Balance poses require our attention every second, which improves the equilibrium in both our minds and bodies.

Try This Balance Pose: Tree

Standing with one leg planted firmly on the floor, bring the foot of your opposite leg to your ankle, calf, or thigh. This is the start of tree pose. You can stretch your arms out to the side, press them together in front of your chest, or raise them up over your head. If you feel a little wobbly on your feet, hold on to the back of a chair, a door frame, or a wall.

 2. Flexibility

As we age, our bodies become tighter and tenser. This is also true if we are more sedentary or stressed. Yoga improves flexibility by helping our muscles, tendons, and ligaments elongate and stretch so that our bodies let go and release. It’s important to take it slow -- if a pose is uncomfortable, but you can breathe through it, see if you can stick it out for five to 10 breathes. However, if it feels painful, back out until you find a place that is a comfortable challenge.

Try This Flexibility Pose: Sitting Pigeon

There are several ways to do a pigeon pose. If you’re new to working on flexibility, sit firmly on the floor with your knees bent and feet flat on the ground. Plant your hands behind your back and lean back a bit. Bring your right ankle on to your left thigh just below your knee. If you want to deepen the stretch, bring your right hand to your right knee and apply gentle pressure. If this pose is easy for you, try a more advanced version of pigeon posture.

3. Mindfulness

Yoga helps us connect our minds and bodies, increasing awareness about how we feel and why we act. Yoga, which literally translates as “to yolk,” makes that connect by emphasizing meditation and a focus on breathing. One way to make yoga a habit with you and your caregiver is to set up a meditation space in your home. Choose an area free of distractions and with nice natural light. Roll out your yoga mat, set out a few cushions and light a candle, set out aromatherapy scents, or play calming music.

Try This Breathing Activity: Three-Part Breath

Sit comfortably on the floor or a chair. Roll your shoulders back and down and put space between your ears and your shoulders. Place your right hand on your chest and your left hand over your belly button. Inhale into your belly — your left hand should push forward. Then, move the inhale upward, drawing the air in between your ribs and finally in your chest. Exhale in reverse. Practice making this breath smooth and fluid, like a wave rolling up when you inhale and down when you exhale.

 Yoga can help both you and your caregiver improve your physical and mental well-being. However, just as important -- or maybe even more -- it can bring you closer together, creating a happier, low-stress household.

---

Me again…

This topic brings up several thoughts specifically in terms of relationships. I’ve long been searching for an alternative version of “mommy and me” activities that are more aptly appropriate to adult children and their aging parents. It is true that both seniors and caregiver stand to benefit from engaging together in activities. Additionally, activities that promote the physical well-being across generations stand to gain broad acceptance as both youth and elderly populations find their lives increasingly intertwined. But the question is HOW? I anxiously await programs that recognize that senior wellness initiatives must also apply to their caretakers. Programs like Silver Sneakers offer desirable benefits to the senior demographic but I wonder how many would-be participant don’t enroll because of limitations surrounding their caregiver’s access? This trend is also visible at senior centers where age restrictions often limit caregivers from attending and therefore keep many seniors from utilizing available community resources. I see a growing need to bridge this arena if we truly want to improve the culture of aging in America. The exclusivity surrounding age related access is a disservice to quality of life, and I look forward to more perspectives like Harry’s that highlight the intersection of seniors and those that care for them!

And if you are a caregiver, I would love to hear your experience finding activities that cater to both you and your care person. I’ve struggled finding activities that offers both my father and I and opportunity to grow. Aside from the local library (which could benefit their service by creating a senior section mush like a children’s section) I’ve experienced very little in the way of mutually supported service. Rather, what I observe, is the catering to one or the other which feels more like a wedge between the two world and thereby crippling either’s ability to thrive. I, like many caregivers, live without the luxury of separating our experiences. Our lives are conjoined and that I’ve come to accept, but as a caregiver I feel the marginalization of this role. I want to hear your thoughts about organizations, ideas, and/or experiences aimed at addressing this unique circumstance. How can we fill this gap?

Daily Needs Assessment: A Key to Quality of Life

Hi folks!

I'm back here with another guest post from June Duncan, the author of the soon to be released book The Complete Guide to Caregiving and creator of Rise Up for Caregivers.  This time around she comes to us with great information relating to senior independence and some tips for assessing when a caregiver may need to step in.  Identifying these things early can help caregivers (or future caregivers) mitigate problems. Forecasting possible scenarios is a step towards putting a plan in place and I speak from experience when I say you don't want to be caught off guard.  Many of these suggestions are short-term solutions that can help pad the timeline surrounding a more significant transition.  It can be overwhelming to tackle all at once but take notice, address what you can, and begin assessing the needs of your senior loves. 

Now, some words from June:

---

Image courtesy of Pixabay

Caregiving for a senior loved one can feel like walking around in the dark sometimes.  However, there are key ways to improve your senior’s quality of life and meet needs more clearly.  With a well-defined assessment, you can enhance your loved one’s independence and relieve that stumbling-in-the-dark sensation.

Gauging independence

Certain tasks performed in everyday life are necessary for independent living.  Those tasks are termed Activities of Daily Living (ADLs), and include items such as dressing, bathing, eating, using the toilet, and being able to move from laying down to standing.  Sometimes with a little support in these areas, seniors can continue living at home and remain reasonably independent.  The first step in deciding whether your loved one can safely remain at home is clearly gauging how much assistance is required in performing those tasks.  Carefully assess your senior’s ability in each of the ADLs, using a sliding scale on how much help is needed to accomplish each task.  This may seem a bit overwhelming, but there are a number of tools available for making this evaluation, such as the Bristol Activities of Daily Living Scale. 

Simple alterations

Once you complete an assessment of your senior’s abilities, review your loved one’s living situation.  Oftentimes, the home environment can be effectively improved with minimal effort, allowing greater safety and peace of mind.  Ensure the main living area is entirely on one floor, with access to a bedroom, bathroom, and kitchen.  Then review the living area for enhanced mobility and reduced safety risks. 

For example, the National Institute on Aging recommends reducing slipping and tripping hazards in the home.  You can do this by removing furniture and opening floor space for your loved one.  Reduce clutter such as magazine racks and piles of newspapers, and eliminate or secure throw rugs.  Stairwells should include a sturdy railing for support, and electrical cords should be safely secured away from walkways to reduce the risk of tripping on them.  Ideally, floors should offer improved traction; you can leave surfaces unpolished or install nonskid strips to enhance your senior’s safety.  Some experts also suggest removing thresholds so your senior doesn’t need to navigate steps in and out of the home and between interior rooms.

Improving visibility is another simple but important way to enhance your loved one’s safety and independence.  Even if your senior is still enjoying good physical vision, sometimes comprehending what is being seen is an issue.  There are several simple ways to help.  Stairs can be marked with different colored tape so the changes in levels are more easily seen.  Similarly, use high-contrast colors for floors and walls.  Eliminate window coverings and rugs with complex, confusing patterns. 

For better accessibility in bathrooms and kitchens, consider installing lever-style faucet handles instead of knobs.  Single levers are best, since they are not only easy to grip but also reduce the risk of scalding.  Use base cabinets for the majority of storage so your senior doesn’t need to climb to reach items, and add lazy Susans and pull-out drawers to reduce bending.  Some professionals advise adding grab bars in bathrooms to reduce risk of falls. 

Services and resources

When considering what ways your loved one’s quality of life can improve, explore resources in the local community.  As the experts at HomeAdvisor explain, seniors can often enjoy remaining in their own homes through the benefits of supportive services.  Meal providers can deliver nutritious food and reduce shopping and meal preparation responsibilities.  Transportation services can allow your loved one to run errands and reach medical appointments even if driving isn’t feasible.  Money management professionals help seniors who are no longer able to perform all of their bookkeeping obligations.  For specific services and resources available in your locality, contact your Area Agency on Aging. 

Assessment is key

A good assessment will help you identify your senior’s limitations.  Once you have a clear understanding of where needs are, you can directly address those concerns.  By modifying the living environment and employing supportive services, you can improve quality of life for both you and your aging loved one.

---

Alright, now it's your turn.  Do any of you have experience implementing any of these suggestions?  Or, do you have any questions that June or I might be able to address?  We understand that the world of caregiving is increasingly isolated and decision making is often challenging without a sounding board or support system to help provide some perspective.  As always, this space strives to create a community for the unique needs of caregivers so please don't hesitate to tell us your thoughts.  We want to hear from you but we also want to learn from you. Drop us your thoughts and lets get to discussing!