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Healthy Aging and You: Change Your Thinking, Change Your Life

Nicholas Prukop/9 May 2018/ All MFN blog/

I am one who believes that REAL change occurs from within ourselves first and that once we decide to accept this principle, our lives – and minds (and hearts) – can become clear of all the “baggage” we have been dragging around with us over the course of our lives. Self esteem issues, guilt, regret, resentment, and so much more can be released so that we can finally live the lives we always wanted. I know from personal experience how difficult it has been for me to arrive “at clarity” on this point and now that I have I can report that my life is beginning to finally “take off”! It only took me 38 years to get to this point of consciousness but can you do better? Absolutely! What I would like to propose to you is that it does NOT have to take this long for us to finally “take control” of our lives because we CAN take control of HOW WE THINK today!

I will share with you some key ideas that will enable and empower you to do this in your own lives and free yourself from the bondage of old, outdated beliefs and ideas about yourself that no longer serve you but inhibit your growth – and expansion. It is my belief that the current state of affairs with regards to the high drug use in this country, the obesity epidemic, and the onset of chronic diseases such as diabetes are due in part to “how we think” about ourselves and that medicine alone CANNOT “cure” these challenges. This is why I am a proponent of positive change “from within” first so that we can address the underlying “causes” of these potentially life ending challenges.

The Subconscious Mind

The subconscious mind is the “controller” of our experiences and actions. We behave from its instructions and the result is that we create the world as “others” wanted for us when we were children and young adults. Programming of our subconscious occurs very early in our lives and continues unabated throughout our early adult years. It is not until we reach a “crisis point” later in our lives that we begin to realize that control of our thinking created by our parents, teachers and “the others who cared about us” began long before we became “conscious” of their effect on us. I reached this point in 1982 when my wife left me at the age of 35 and I did not find a path to healing until 3 years later in 1985 at the Church of Religious Science in Huntington Beach, California. This spiritual path was critical to uncovering “the real me” and I am still evolving to this very day.

I bring this idea forward now so that I can state that we will ALL arrive at a “crisis point” in our lives whether it be earlier like me or later like my daughter who is facing significant health issues in her mid 40’s, but arrive at it we WILL. Changing my mind about myself was difficult and for many years seemed an impossible task but I welcomed the challenge and through my own spiritual journey have found the “essential me”. This is what I want for you – to find your “essential self” – and free yourself from past guilt, pain, and regret. I never want to carry these burdens again and I know I won’t because I take time each day to “check in with my thoughts” and mostly find them to be encouraging, loving – and most of all hopeful and grateful (the starting point of my day).

Keys to Changing Our Thinking

AFFIRMATION

The struggle to changing our thinking is embedded in the previous programming of our subconscious minds earlier in our lives. “Replacing” this programming is worth the effort and one of the keys to doing this is the practice of affirmation. I will say that eventually with time and a new belief in yourself that you will see results that will amaze you. I will share two affirmations I use every day in my meditation and prayer work. They are only examples and come from my experience with religious science (you can develop your own) but remember an affirmation can be as simple as “I am loved and loving”.

“Today I am standing on the threshold of new experience. Possibilities extend before me and I accept their magnificence. Through my spoken and accepted word, I co-create with divine intelligence the plan for my life. Here and now I am open to the greatness yet to come and I am ready for a miracle”.

“Today I accept that the light of God’s love is in, through and around me. I feel its presence in everything that I do. I experience clarity in all things as this light guides my way into the unknown”.

There is REAL power in our words and thoughts CAN be changed through repetition. I am living proof that all of this works and is possible because I have practiced this discipline since 1985 and I have continued this practice every day since. It is the most important part of my day. Meditation (“going within my mind”) and prayer are the tools I use to stay “centered” throughout my day. You CAN do this too if you make up your mind to do so!

VISUALIZATION

I visualize my future and what I want to accomplish in that future so that I can DEFINE what I want to do – and be. I AM a speaker and a writer and I want to make a difference using these gifts so I am diligently preparing for my contribution to life through writing – and eventually speaking. I use visualization as the powerful tool that it can be by “experiencing” my future work NOW. I speak to audiences with clarity because I have already written about the issues that are important to me to share with people going forward in my life. I know WHO I am, WHY I am here, WHAT my message is, and the change I WILL bring to people of all ages in this future that I now love so much.

I have described in my book “Healthy Aging & You” a PATH forward for anyone who wishes to make significant changes in their lives and finally free themselves from the “shackles of the past” where most of us live our lives – or in trepidation over a future that has not yet occurred. I believe in the power of change and embracing change NOW – not later! I will NEVER go back to my old way of being. It is a waste of energy and more importantly a waste of precious time – time that is fast diminishing. VISUALIZE yourself as you want to be and with affirmative ACTION you too WILL become who you want to be! Finally, as Satchel Paige (the great African- American pitcher) once said: “Don’t look back, something might be gaining on you”!

IN SUMMARY

The power of thinking is undisputed by any expert worth their reputation. My intention is to serve as an example to people that positive thinking CAN and WILL change the course of people’s lives – especially for those that desire it with all their hearts. Meditation, affirmation, and visualization are three keys to “changing our thinking and changing our lives”. Facing crisis in life is a part of living and dealing with crises intelligently and thoughtfully can provide the necessary steps to creating REAL change in our lives that WILL make a REAL difference!

I see a world changing rapidly and with great change comes the potential for great progress if we will only THINK about our lives from the perspective of what we EACH can do to insure that the change we are experiencing is helpful and constructive – and not destructive. This is my mission: To be a participant in change in order to help secure a positive result for the many who desire it. We ALL play a role in life. What will your role be? You can start today to determine the answer to this question and I wish you the best on your new journey! Travel well.

Originally published on Healthy New Age. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Travel is Medicine for Your Mental Health

Henry Moore/8 May 2018/ All MFN blog/

Do you know the difference between hard work and overwork? For most professionals, the answer is likely ‘no’. While this New York Times article helps explain the difference, even those who know they are overworking may not know a way out of the trap our professions can put us in.

Pressure put on us because of financial and professional expectations can be overwhelming, and the consequences of this work-related stress can have irreparable health effects. So, if you have vacation days, take them. They serve as the best way to improve your health by escaping the negative effects of overwork, even if it is only temporary.

Work and Health: An Often Negative Relationship

We would all love to have a career that truly mirrors our passions. For most, this is not possible. Even if we are doing what we are good at, or something we truly love, finding the perfect job can be near-impossible. For this reason, most of us face stress related to work that can seem an unshakeable burden.

The Huffington Post explains how the nature of many jobs – even ones not considered to be overly stressful – can have serious health consequences. Sitting, a seemingly unavoidable part of most white collar jobs, puts serious strain on our cardiovascular health. The Mayo Clinic adds how work-related stress can diminish our mental and physical well-being. Those who work jobs that are computer-dependent develop computer vision syndrome (CVS), at a clip of 64% to 90%, according to U.S. National Institute of Health.

All of this is to say, wasting your vacation days means further endangering your health. We arguably take years off of our life just from working, and turning down our vacation days adds to these already unavoidable work-related problems.

The Flipside: How Travel Benefits Your Mental and Physical Health

Travel days aren’t just must-takes because work is boring. Travel can actually provide health benefits that begin to take effect before you even step aboard a plane. That’s right, the anticipation of a trip alone can provide an elevated mood and decreased stress.

Express Travel Clinic breaks down the health benefits of travel into four fairly basic categories:

1) improved happiness

2) reduced anxiety, stress, and depression

3) improved physical health

and

4) an overall healthier mind

Regardless of your current physical and mental fitness, it is difficult to argue that we could not all use more of these travel-related boosts in our lives. This is especially true for those who are in recovery from addiction. Vacation can provide an opportunity for new perspective on life, self-reflection and healing, and the chance to experience activities that could fill the void formerly occupied by your addiction.

Anybody who travels should consider whether or not they want to bring their pet – typically dogs – and this is true of those in recovery, too. The companionship can help provide a sense of responsibility and stave off the urge to return to former habits; they’re a wonderfully rewarding.

Traveling is good for us, there are no two ways about it. Mentally, physically, emotionally, spiritually, you name it. The stress we feel from work – especially overwork – can cause irreparable health consequences, both physically and mentally. So, if you have travel days, take advantage of them. And if you don’t, you should at least consider a job that has a more reasonable approach toward your well-being.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both.

Sources

https://www.ncbi.nlm.nih.gov/pubmed/21480937

Our Aging World

Tammy Petersen/7 May 2018/ All MFN blog/

We are aging—not just as individuals or communities but as a world. In 2006, almost 500 million people worldwide were 65 and older. By 2030, that total is projected to increase to 1 billion—1 in every 8 of the earth’s inhabitants. Significantly, the most rapid increases in the 65-and-older population are occurring in developing countries, which will see a jump of 140 percent by 2030.

People are living longer and, in some parts of the world, healthier lives. This represents one of the crowning achievements of the last century but also a significant challenge. Longer lives must be paid for. Societal aging may affect economic growth and many other issues, including the sustainability of families, the ability of states and communities to provide resources for older citizens, and international relations. The Global Burden of Disease, a study conducted by the World Health Organization and the World Bank, with partial support from the U.S. National Institute on Aging, predicts a very large increase in disability caused by increases in age-related chronic disease in all regions of the world. In a few decades, the loss of health and life worldwide will be greater from noncommunicable or chronic diseases (e.g., cardiovascular disease, dementia and Alzheimer’s disease, cancer, arthritis, and diabetes) than from infectious diseases, childhood diseases, and accidents.

Since the beginning of recorded human history, young children have outnumbered older people. Very soon this will change. For the first time in history, people age 65 and over will outnumber children under age 5. This trend is emerging around the globe. Today almost 500 million people are age 65 and over, accounting for 8 percent of the world’s population.

By 2030 the world is likely to have 1 billion older people, accounting for 13 percent of the total population. While today’s proportions of older people typically are highest in more developed countries, the most rapid increases in older populations are occurring in the less developed world. Between 2006 and 2030, the number of older people in less developed countries is projected to increase by 140 percent as compared to an increase of 51 percent in more developed countries.

Population aging is driven by declines in fertility and improvements in health and longevity. In more developed countries, declines in fertility that began in the early 1900s have resulted in current fertility levels below the population replacement rate of two live births per woman. Perhaps the most surprising demographic development of the past 20 years has been the pace of fertility decline in many less developed countries. In 2006, for example, the total fertility rate was at or below the replacement rate in 44 less developed countries.

Increasing Life Expectancy

Some nations experienced more than a doubling of average life expectancy during the 20th century. Life expectancy at birth in Japan now approaches 82 years, the highest level among the world’s more developed countries, and life expectancy is at least 79 years in several other more developed countries.

Less developed regions of the world have experienced a steady increase in life expectancy since World War II, with some exceptions in Latin America and more recently in Africa, the latter due to the impact of the HIV/AIDS epidemic. The most dramatic gains have occurred in East Asia, where life expectancy at birth increased from less than 45 years in 1950 to more than 72 years today.

Changes in life expectancy reflect a health transition occurring around the globe at different rates and along different paths. This transition is characterized by a broad set of changes that includes:

A shift from high to low fertility;
A steady increase in life expectancy at birth and at older ages; and
A shift from the predominance of infectious and parasitic diseases to the growing impact of noncommunicable diseases and chronic conditions.

The health transition shifts the human survival curve so that the chances of surviving another year are higher at every age. In early nonindustrial societies, the risk of death was high at every age, and only a small proportion of people reached old age. In modern survival curves for industrialized societies, most people live past middle age, and deaths are highly concentrated at older ages.

Increases in the probability of survival raise questions about limits to life expectancy and the potential for human lifespan. Despite assertions that life expectancy must be approaching a limit, data on female life expectancies from 1840 to 2000 show a steady increase of 3 months per year. The country with the highest average life expectancy has varied over time—in 1840 it was Sweden, and today it is Japan.

Recent research raises other questions about the future of life. Researchers have been able to experimentally increase lifespan in insects and animals through gene insertion, caloric restriction, and diet. It remains to be seen whether similar increases can be replicated in humans.

Rising Numbers of the Oldest Old

An important feature of population aging is the progressive aging of the older population itself. Over time, more older people survive to even more advanced ages. For research and policy purposes, it is useful to distinguish between the old and the oldest old, often defined as people age 85 and over. Because of chronic disease, the oldest old have the highest population levels of disability that require long-term care. They consume public resources disproportionately as well.

The growth of the oldest old has a number of implications:

Pensions and retirement income will need to cover a longer period of life.
Health care costs will rise even if disability rates decline somewhat.
Intergenerational relationships will take on an added dimension as the number of grandparents and great-grandparents increase.
The number of centenarians will grow significantly for the first time in history. This will likely yield clues about individual and societal aging that redefine the concept of oldest old.

The oldest old constitute 7 percent of the world’s 65-and-over population: 10 percent in more developed countries and 5 percent in less developed countries. More than half of the world’s oldest old live in six countries: China, the United States, India, Japan, Germany, and Russia. In many countries, the oldest old are now the fastest growing portion of the total population. On a global level, the 85-and-over population is projected to increase 151 percent between 2005 and 2030, compared to a 104-percent increase for the population age 65 and over and a 21-percent increase for the population under age 65. Past population projections often underestimated decreases in mortality rates among the oldest old; therefore, the number of tomorrow’s oldest old may be significantly higher than anticipated.

The percentage of oldest old will vary considerably from country to country. In the United States, for example, the oldest old accounted for 14 percent of all older people in 2005. By 2030, this percentage is unlikely to change because the aging baby boom generation will continue to enter the ranks of the 65-and-over population. In Europe, some countries will experience a sustained rise in their share of oldest old while others will see an increase during the next two decades and then a subsequent decline. The most striking increase will occur in Japan: By 2030, nearly 24 percent of all older Japanese are expected to be at least 85 years old. Most less developed countries should experience modest long-term increases in their 85-and-over population.

As life expectancy increases and the oldest old increase in number, four-generation families become more common. The aging of the baby boom generation, for example, is likely to produce a great-grandparent boom. As a result, some working adults will feel the financial and emotional pressures of supporting both their children and older parents and possibly grandparents simultaneously.

While people of extreme old age—that is, centenarians—constitute a small portion of the total population in most countries, their numbers are growing. The estimated number of people age 100 and over has doubled each decade since 1950 in more developed countries. In addition, the global number of centenarians is projected to more than quintuple between 2005 and 2030. Some researchers estimate that, over the course of human history, the odds of living from birth to age 100 may have risen from 1 in 20 million to 1 in 50 for females in low-mortality nations such as Japan and Sweden.

PROJECTED INCREASE IN GLOBAL POPULATION BETWEEN 2005 AND 2030, BY AGE
Age	Increase
0-64	21%
65+	104%
85+	151%
100+	400+%

Source: United Nations Department of Economic and Social Affairs, Population Division. World Population Prospects.

Growing Burden of Noncommunicable Diseases

In the near future, the loss of health and life in every region of the world, including Africa, will be greater from noncommunicable or chronic diseases, such as heart disease, cancer, and diabetes, than from infectious and parasitic diseases. This represents a shift in disease epidemiology that has become the focus of increasing attention in light of global aging.

There is extensive debate about the relationship between increased life expectancy and disability status. The central question is: Are we living healthier as well as longer lives, or are our additional years spent in poor health? Some researchers posit a “compression of morbidity”—a decrease in the prevalence of disability as life expectancy increases. Others contend an “expansion of morbidity”—an increase in the prevalence of disability as life expectancy increases. Yet others argue that, as advances in medicine slow the progression from chronic disease to disability, there is a decrease in the prevalence of severe disability but an increase in milder chronic diseases.

A Host of Challenges

While global aging represents a triumph of medical, social, and economic advances over disease, it also presents tremendous challenges. Population aging strains social insurance and pension systems and challenges existing models of social support. It affects economic growth, trade, migration, disease patterns and prevalence, and fundamental assumptions about growing older.

Using data from the United Nations, U.S. Census Bureau, and Statistical Office of the European Communities as well as regional surveys and scientific journals, the U.S. National Institute on Aging (NIA), with input from demographers, economists, and experts on aging, identified nine emerging trends in global aging. Together, these trends present a snapshot of challenges and opportunities that clearly show why population aging matters.

The overall population is aging. For the first time in history, and probably for the rest of human history, people age 65 and over will outnumber children under age 5.
Life expectancy is increasing. Most countries, including developing countries, show a steady increase in longevity over time, which raises the question of how much further life expectancy will increase.
The number of oldest old is rising. People age 85 and over are now the fastest growing portion of many national populations.
Noncommunicable diseases are becoming a growing burden. Chronic noncommunicable diseases are now the major cause of death among older people in both more developed and less developed countries.
Some populations will shrink in the next few decades. While world population is aging at an unprecedented rate, the total population in some countries is simultaneously declining.
Family structures are changing. As people live longer and have fewer children, family structures are transformed, leaving older people with fewer options for care.
Patterns of work and retirement are shifting. Shrinking ratios of workers to pensioners and people spending a larger portion of their lives in retirement increasingly strain existing health and pension systems.
Social insurance systems are evolving. As social insurance expenditures escalate, an increasing number of countries are evaluating the sustainability of these systems.
New economic challenges are emerging. Population aging will have dramatic effects on social entitlement programs, labor supply, trade, and savings around the globe and may demand new fiscal approaches to accommodate a changing world.

A Window of Opportunity

Global aging is a success story. People today are living longer and generally healthier lives. This represents the triumph of public health, medical advancement, and economic development over disease and injury, which have constrained human life expectancy for thousands of years. But sustained growth of the world’s older population also presents challenges. Population aging now affects economic growth, formal and informal social support systems, and the ability of states and communities to provide resources for older citizens. We can think about preparing for older age on both an individual and societal level. On an individual level, people need to focus on preventive health and financial preparedness.

Since the mid-19th century, the life span in the US has nearly doubled. Most of the increase in life expectancy is due to declines in death from infectious disease. Unfortunately, the number of deaths from infectious disease has been replaced by the number of deaths from degenerative or “lifestyle” diseases. Most people would agree that living a long life without health and independence is not desirable. So, when we consider that an increasing number of people are living longer, we must also consider the problems that are created when the quality of these extended years is poor.

Morbidity is defined as the absence of health. All too often it is a state in which many frail elderly live for a long time prior to death. The major chronic diseases that contribute greatly to morbidity are arteriosclerosis, cancer, osteoarthritis, diabetes, and emphysema. These diseases usually begin early in life, progress throughout the lifespan, and worsen each decade until finally becoming terminal. An example is diabetes. It could begin with obesity at age 20, progress to glucose intolerance at age 30, develop into elevated blood glucose at age 40, be indicated by sugar in the urine at age 50, require medication at age 60, and lead to blindness and amputation at age 70. This is not a pretty picture.

The social consequences of an unhealthy older population are huge. Sickly elderly individuals become more and more unproductive which makes them and the family members caring for them miserable. All of this imposes a huge financial burden on society overall.

It has been estimated that by the year 2040 the average life expectancy of older people could increase by 20 years. By the middle of the 21st century there could be 16 million people in the US over the age of 85. It is also estimated that the average 65-year-old will spend 7½ years of this remaining 17 years living with some functional disability. If the present rate at which people are being added to the category of those experiencing morbidity is projected to the future, a 600% increase in healthcare costs will occur. Still expecting Medicare to take care of us all? Social and medical programs are directly linked to the size and health status of the elderly population in a society. The quality of life of our elderly – and in fact for all of us – will be affected not only by the number of years our seniors live, but also by how comfortably they spend those remaining years.

The emphasis in gerontological research has begun to shift from lengthening life to increasing years of health. The new goal is to shorten the period of time that people live in an unhealthy, dependent state. If scientific advances allow us to live 15 or 20 years longer, and if these 15-20 years consist mainly of pain, suffering, and dependence on others, what have we accomplished?

Because chronic diseases begin early in life and develop gradually, a healthy lifestyle can greatly postpone or even prevent the start of some of these chronic diseases like diabetes, emphysema, and heart disease. The longer the diseases are prevented, the less time an individual will experience morbidity in later years. As a matter of fact, individuals who practice sound health habits and prevent the onset of chronic disease for many years might NEVER experience morbidity.

While it is important for health professionals to develop and enhance life-extending strategies, we also must provide strategies that enable people to live as well as they can. There needs to be a balance between quantity and quality.

As a fitness professional reading this, hopefully you are not asking yourself “so what?” but are instead seeing an opportunity to educate and motivate your current clients and to use your knowledge to help attract future clients. If you are interested in working with older adults, it is important to have the knowledge base to safely and effectively train them. A good overall program to consider is the SrFit Mature Fitness Program, which is recognized for continuing education by many certification organizations including ACSM, BOC, NASM, NSCA, YMCA and others. You can check it out by going to www.aahf.info.

The medical community is good at diagnosing chronic lifestyle diseases, but not necessarily equipped to provide patients with the tools to be successful with the lifestyle changes they recommend. There exists a wonderful opportunity to build a partnership with physicians in your area. Most physicians will gladly refer patients to you for help with the all-important exercise and nutrition portion of the treatment program. In many cases you will have more knowledge in this area than the physician who has been trained in tertiary, not preventative, medicine. Most MD’s know very little about diet and exercise since they are not taught this in medical school. Often all that you will need to get a referral is for the doctor to be aware of your existence and to give them an easy way to get the patient to you. A short introduction letter outlining your qualifications and showing your desire to help people make lifestyle changes is a good start. Be prepared to take up just a few minutes of their time to introduce yourself, your idea, and leave your letter and cards.

Originally published on American Academy of Health and Fitness. Reprinted with permission from Tammy Petersen.

Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She’s written a book on older adult fitness and designed corresponding training programs. SrFit Mature Adult Specialty Certification is used nationwide as the textbook for a college based course for personal trainers who wish to work with mature adults. SrFit is also the basis for a specialty certification home study course that qualifies for up to 22 hours of continuing education credit with the major personal trainer certification organizations.

Source

Much of the information provided here was taken from a report prepared by the U.S. State Department in collaboration with the National Institute on Aging.

NIH Pub ID: 07-6134

CIMS Pub ID: BK025

The National Institute on Aging (NIA), part of the National Institutes of Health, was established to improve the health and well-being of older people through research. As part of its mission, the NIA investigates ways to support healthy aging and prevent or delay the onset of diseases disproportionately affecting older adults. NIA’s research program covers a broad range of areas, from the study of basic cellular changes with age to the examination of the biomedical, social, and behavioral aspects of age-related conditions. Although the main purpose of this research is to increase “active life expectancy” — the number of years free of disability — it may also promote longevity.

Top Health Conditions

Connie Stoltz-McDonald/30 April 2018/ All MFN blog/

How did we become a society of illnesses, along with conditions such as cancer, heart disease, obesity, diabetes and so many other health concerns? According to statistics, the expenses related to health care are on the rise, with almost 4 trillion dollars in 2014. Along with various studies, the reason behind the illness is our body adapted to the environments years ago but has become dysfunctional in this newly created society. Scientists have also reflected on allergies continuing to be widespread and the process of food production has grown significantly along with an inactive lifestyle.

What is your top health concern?

As we look at the most searched topics, I narrowed it down to the top 10 list of health related topics and ways you can slow down the progression.

Obesity: Stay active – incorporate physical activity into your day to prevent injuries later and delay the onset of certain diseases, including some cancers, diabetes and heart disease. It can increase blood pressure, osteoarthritis, sleep apnea, stroke, and develop respiratory issues. Prevention can provide relief toward depression and increase happiness along with gaining longevity. Find an activity you enjoy, get outside or go to the mall to add in a daily walk routine. Avoiding processed foods, sweets, and fast food will aid in keeping you stay young.
Heart Disease: Statistics show that this is the largest killer in the U. S. per year and more people than all categories of cancer combined. As you age, you are increasing the odds with having high cholesterol and high blood pressure, which leads to higher risk of stroke. Simple changes you can do now is quit tobacco use and eat foods low in fat and sodium, exercise and get your rest. Other influences are diabetes, atherosclerosis and infections.
Cancer: 2^nd largest cause of death leading those over the age of 65, with lung cancer responsible for most deaths. That’s why it’s important to eliminate tobacco and alcohol use, maintain a well-balanced diet, lose weight, use sunscreen, getting mammograms, colonoscopies, and seeing a dermatologist on a regular basis while keeping up with regular screenings with all professionals. Genetics does play a role among siblings and other relatives. The most common are breast and prostate cancer.
Diabetes: Significant risk in our senior population according to the CDC. It can lead to kidney damage, losing your sight, stroke, nerve issues, hearing impairment and heart disease. Along with eating a well-balanced diet, physical activity and using a food diary to track what you are consuming can help conquer diabetes. Healthy food options are fiber rich whole grains, vegetables, fruits, and nuts. Always get your checkup, a simple blood test can indicate symptoms early.
Stroke: 3^rd leading cause of death in women, and 4^th in men. Prolonging your life with eliminating tobacco use, losing weight, increasing physical activity, and eating a well-balanced diet can aid in your risk for stroke. Some of the indicators are diabetes, inactivity, overweight, high blood pressure, and indication that genetics has some part of increased risk. Since a stroke can lead to brain complications, paralysis, emotional and behavior issues, changing your lifestyle can help in the prevention of the disease.
Respiratory diseases: Keep on track with correct medications, completing tests on lung functions and using oxygen as per instructed when having this disease to control vulnerability to flu, bronchitis, or emphysema. By eliminating tobacco use, will help prevent COPD, which is the largest risk factor.
Alzheimer’s disease: 5^th leading cause of death in women and 10^th in men. It’s unknown the cause behind it, but it’s been associated to heart disease and head injuries. It’s also difficult to know the true statistics behind how many are living with this type of condition. Parkinson is the most common brain disease. Influencers are overweight, family history, aging, high blood pressure, and Down syndrome. Just by increasing exercise will aid in slowing down the disease.
Kidney Disease: 9^th largest cause of death for both men and women. Keep your blood sugar in balance to prevent this, which can be influenced by high blood pressure or diabetes. Kidney injuries can be driven by dehydration, loss of blood, kidney infections, and urine flow blockage. After three consecutive months of kidney function loss, it’s concluded as chronic kidney disease. The symptoms can be nausea, appetite loss, tightening of muscles, and urine volume reduction. Prevention options are hydration, maintaining weight, reducing protein and cutting out salt.
Arthritis: CDC statistics show that 49.7% of all adults over 65 are affected, which can affect how they live and influencing the pain response. Staying active and discussing treatment options with your doctor will aid in maintaining your health as a senior.
Osteoporosis: Statistics show that 54 million people over 50 are affected with reduced bone mass, which leads to fracture or breakage risk. It can lead to becoming potentially disabled and the results indicate that by 2020, the statistics will increase to 64.4 million. Make sure you are getting enough calcium and Vitamin D and decrease soda, salt and caffeine.

In conclusion, health conditions are on the rise as we take into consideration lifestyle, nutrition, stress, genetics and inactivity. As you can see most of these main conditions can be alleviated with the help of eating a well-balanced diet, increasing physical activity, and eliminating tobacco and alcohol.

As always consult your health professional. I hope this article finds you in good health.

Connie Stoltz-McDonald is an Integrative Nutrition-Certified Health Coach, CPT, Wellness Educator, Blogger and Author. From her passion for writing, she is excited to announce her first book release titled “Healthy Lifestyle- The inside secrets to transforming your body and health.” If you’d like to get a copy, you can connect with her at her website, www.lifestylehealthmentor.com, Facebook, Twitter, LinkedIn, or Instagram.

Sources:

http://www.offthegridnews.com
www.cdc.gov
https://www.urmc.rochester.edu
https://www.livestrong.com
https://www.everydayhealth.com
http://www.lifehack.org

Active senior friends talking and working out in fitness club

Fitness After A Stroke

Chris Phillips/26 April 2018/ All MFN blog/

Strokes are devastating, not only physically, but mentally. They change lives, many of which are very young and active. When stroke patients are discharged from physical therapy, many are just beginning to recover physically, especially from a fitness and strength perspective. This is where the experienced Athletic Trainer, Strength Coach or Personal Trainer can make a huge difference in their quality of life.

Both physical and mental aspects must be addressed when entering a fitness program. From the physical perspective, balance, strength, flexibility, coordination and cardiovascular fitness are just some parts that may be incorporated into the fitness program. The mental aspect may be even tougher in addressing fear, complacency and motivation, to name a few.

The stroke patient can be addressed just like any other fitness client and should be. Ask them the same questions.

What are your goals?
What do you need to be able to do to obtain your goals?
What are your current limitations?

Active retired people, old man and woman talking and exercising in fitness gym

With these answers in mind, a professional now needs to assess where the client currently is physically by looking for strengths, weaknesses, asymmetries, flexibility issues, etc. At this point, a proper plan can be designed. Since strokes typically affect one side of the body, it is important to train each side independently. For example, step ups or isometric lunges for lower body and single arm presses or rows with a band can work each side of the upper body. The resistance or range of motion may need to be modified depending on how the client has been affected. Yes, resistance or strength training needs to be a part of the program. In an article in NeuroRehabilitation, investigators determined that targeted strength training in patients with muscle weakness due to strokes significantly increased muscle power without any negative effects on spasticity.

Considering many stroke clients are de-conditioned when they begin a fitness program, it is important to incorporate strength exercises into the sessions to improve active daily living activities such as walking through a crowd, wearing high heels or getting through a work day with less physical effort. Others may benefit by being able to start running again or getting involved with other types of sporting activities they have been missing.

Core stability and flexibility are two other aspects that need to be addressed in a program as well. The core muscles which can include the abdominal, low back and hip musculature provides a base of support for the arms and legs to work. There are a million core exercises that can utilized, but start with simple and progress to complex work. Isometric and anti-rotational core exercises like planks, planks with leg lifts or resistance band chopping exercises are a great place to start. Flexibility and mobility are also important aspects to consider and should be addressed one side at a time. Since contractions typically occur in strokes, they can limit movement and function. It is also important to send the client home with some stretching exercises to perform on their own.

The mental side of the program may be a little more trying than the physical side. Some clients may be fearful to perform certain exercises because they assume they just can’t do those things anymore, some frustrated that they can’t do what was once easy and some that have just lost motivation. It is the professional’s job to find ways to overcome these issues, whether modifying exercises or showing how they relate to their goals. Progress is the biggest component here. Showing improvement and where a client has come from and their accomplishments is the key to success. Simply reminding a client how hard an exercise used to be or what they do now without thinking that was difficult before goes a long way.

Clients recovering from a stroke are no different than any other client, they may just have different goals and different limitations that affect the way a program is put together. Developing a relationship with a client and devising programs that are specific to their needs is the key to helping former stroke patients obtain the goals they are looking for.

Chris Phillips is the owner of Compete Sports Performance and Rehab in Orange County, CA. Chris is a certified Athletic Trainer, Strength and Conditioning Specialist and Corrective Exercise Specialist.

Senior woman with help of physiotherapist

The Space Between Fitness and Medicine: Where “the Good You Do For Others” Brings the Reward you Deserve | Part 2

Phil Kaplan/24 April 2018/ All MFN blog/

In our first part of this three-part discussion, in addressing the topic of financial reward, I asked you to ponder the value of restoration. What, I prompted you to consider, is the value of helping someone who has moved along the dis-ease continuum, gradually leaving health in the proverbial rear-view-mirror back toward divine health?

It isn’t an easy question to answer. We can tackle it by considering all of the dollars those who incur inflammatory issues, chronic challenges, and cellular degradation will have to invest in maintaining function and comfort. We might also attempt to place a monetary value upon lost quality of life. We might even consider the simple question, “what would someone pay to rediscover health” considering their fear and apprehension of the alternative, and from that extrapolate the value.

If you are willing to believe that personal trainers with advanced education and the development of a complementary skill set can have immeasurable impact upon “the unwell population,” one perspective becomes clear.

The trainer versed in restoring health commands a far greater value than the personal training mainstream.

That’s important.

STEPPING UP A LEVEL

As in any field, a specialist with enhanced value will serve his or her marketplace best by finding a direct line of contact with those in need of their specialty.

In the sentence above, “need” is the key word.

While it’s oft been said that personal trainers are a luxury or a privilege, with an appropriate adjustment in perspective, those who have slipped into the largest segment of our adult population, the unwell market, might consider any therapeutic resource, if wellness is a goal, a “need.”

Now that I’ve mentioned it a few times, I’ll provide a general description of the market I’m referring to as “unwell.” Then I’ll help you see the opportunity to step up, to meet this population in an arena where they “need” you. I’, to command a value in line with a well-justified fee, and . . . here’s the biggie . . . to provide them the service they will truly benefit from.

WHO ARE THE UNWELL?

Let’s be really clear here. I’m not suggesting the opportunity lies in training “sick people.” I’m suggesting the largest, most opportune market share is made up of many American adults between the ages of 35 and 65. They aren’t “sick” in a clinical sense. They work. They drive their kids to school. They shop in the malls and grocery stores. They eat in the neighborhood restaurants. They pump gas in the same gas stations you do and they frequent Starbuck’s, Chipotle, and the local pizza place.

They don’t have need for hospitalization or chronic care . . . but they’ve slipped, moved along what I’m calling the dis-ease continuum. They’ve begun a process of maladaptation, a movement away from healthful homeostasis, and while many haven’t yet been diagnosed (many have), their bodies have become imbalanced. Whether it’s a hormonal imbalance, thyroid irregularity, blood sugar elevation, hypertensive condition, hypercholesterolemia, or chronic inflammation of one or several bodily systems, they have moved into a place where innate homeostasis is no longer their “norm.”

Not sick, at least not clinically, but not well. What’s alarming is, I’m describing near 65% of the adult population over the age of 45. Yes, the market is vast.

If the unwell were being cured of their ailments or remedied by the conventions of medicine, I wouldn’t see the “need” as being this opportune. All I need to share is a single statement to help you see why there’s a desperate need for a new type of health practitioner, one who masters the exercise and eating intervention. Here’s that statement.

In a society where chronic disease is most treated with pharmaceutical intervention, there isn’t a single medication that will cure any chronic disease.

Read that again. While there exists a wild array of meds to manage conditions and change biomarkers, there isn’t one that will cure the plight of the unwell.

Conversely, there is an extensive body of evidence to demonstrate the power we have over shifts in blood sugar, blood pressure, and hormonal disruption when we strategically employ a variety of exercise modalities and guidance in the realm of supportive nutrition.

If the demand is great, the “need” remains unfulfilled, and the greatest potential lies in the skill set we, as fitness professionals, have access to . . . our value escalates above virtually any conventional yet impotent “cures.”

THE LEVEL 2 TRAINER AS A CORRECTIVE HEALTH SPECIALIST

If we consider a “Level 1” trainer someone who is qualified, credentialed, and able to provide safe and effective exercise prescription to a healthy population, let’s consider a “Level 2” someone who can effectively target this Unwell niche and deliver improvements in biomarkers, condition, and quality of life.

The Level 2 trainer can identify his or her “ideal client avatar.” Moving forward I’ll refer to the Ideal Client Avatar as an “ICA.”

In establishing a presence and a track record with the Unwell, the enhanced personal trainer (enhanced with a higher level of education than the standard and an ability to implement positive change in the unwell) can justifiably command fees in line with other health practitioners, medical practitioners, and specialists.

In setting a fee structure, there should be a professional standard, a relationship-based fee that is consistent, one that exceeds “an industry standard.” Remember, if you deliver above the standard, you deserve reward above the usual.

HOW DO YOU STEP UP AND CREATE AN AUDIENCE?

Marketing, for the Level 2 trainer targeting this niche is not as haphazard as “pass out cards, talk it up in the gym, and talk to everyone about what you do.”

In order to establish your position, you’ll want to have four. Four strong successes. Four living examples of the value you deliver, and finding those four requires a bit of front-end work. Once you have your four you have a sound foundation upon which to build. The question, therefore, that merits consideration is . . . how do you “break in.” Where do your “four” come from.

I’ll make it step by step.

Note that everything that follows is based upon the assumption that you have received extraordinary training, that you’ve established a level of education complementary to your base credential, and that you’re positioned to initiate and maintain a practice with a revised focus on empowering clients to reverse the imbalances inherent in chronic disease. This is a prerequisite of paramount importance and although I won’t invest any more time in addressing it here, don’t allow my failure to repeat and reiterate this point as an indication its any less than vital.

STEP ONE: Define your Ideal Client Avatar. If you have a personal connection to a given condition or population (i.e. a relative with diabetes, a personal history with thyroid issues, etc.) and you have a passion for helping others who you feel are kindred spirits, that’s where you should best direct your marketing. You can’t “market well” until you define your ICA. This is a “must” in turning your ambition into financial security (and it’s the step most who seek to elevate their careers miss or ignore). Your ICA may not be based on your personal experience, but rather on where you see the greatest opportunity or where you have the greatest inroads. Devote time to getting clear on your ICA. It’s the true key to successfully “Stepping up to Level 2.”

STEP TWO: Determine your fee structure, your promise, and your offer. You don’t want to approach each prospective client with an open negotiation, nor do you want to exhibit uncertainty. As any business owner, design your foundation. What, precisely, are you promising each client? How are you compensated for that? What, precisely, is the person considering retaining you, supposed to do now, as a point of commitment.

STEP THREE: Choose a location, an affiliation, a network, and a social media platform where you can “meet” your ICA and spread the word. This is far simpler than it sounds. In outlining your ICA, simply as the question, “where do I find him (her)?” This is marketing at its core. Don’t think “medical.” Think real life. Where can you do a talk, a workshop, a presentation, knowing your ICA sits in the audience. I realize this is the intimidating step . . . but it’s also the one that brings you to human connection, and ultimately to commitment and money exchange. Perhaps in the future I’ll share an entire article devoted to “finding your ICA in the real world.” For now, accept that you have the answer to the question, you have the ability, and all it takes is a bit of courage and determination.

STEP FOUR: Create your Four. Do your thing. Work your magic. Use your skill set. Bring about change. Documentable change. Once you have your first four successes, you begin to build what I call an Arsenal of Evidence, and from that point on, the marketing challenge is replaced by magnetic appeal.

STEP FIVE: Build your business confidently, massively, professionally, and without limit.

This 3-part piece is intended, not to be a complete primer for business building, but to give you a sense of both the opportunity and your ability.

In creating a distinction between the progressive trainer willing to study, learn, and elevate, I’ve used the term “Level 2,” not to suggest any elite status, but to demonstrate a clear escalation in earning potential. Before I conclude this second part of the piece, I’ll outline a few elements of what I’m calling The Level 2 Trainer.

FIVE DISTINCTIVE ELEMENTS OF THE LEVEL 2 TRAINER

You are a specialist among a given population
You command fees above the norm
You have a consistent promise and offer
You have a track record and consistently grow a marketing / referral base
You understand and recognize the value in the potential you have as a guide to empower others to move away from chronic disease and back toward divine health

Is there a level above the Level 2 trainer? Yes. And the sky’s the limit. Literally. More to come in Part 3!

This is 3 part series. Read part 1 here, and part 3 here

Phil Kaplan has been a fitness leader and Personal Trainer for over 30 years having traveled the world sharing strategies for human betterment. He has pioneered exercise and eating interventions documented as having consistent and massive impact in battling chronic disease. His dual passion combines helping those who desire betterment and helping health professionals discover their potential. Email him at phil@philkaplan.com

Sports Supplements: Buyer Beware?

Nancy Clark, RD/23 April 2018/ All MFN blog/

Definition of Sports supplement: A food, food component, nutrient, or non-food compound that is purposefully ingested in addition to the habitually consumed diet with the aim of achieving a specific health and/or performance benefit.

The global sports nutrition supplement market (including sports foods, drinks and supplements) accounted for $28+ billion in 2016 and, with the help of rigorous advertising, is expected to almost double by 2022. How many of the products are moneymaking ploys marketed to uninformed athletes? Unfortunately, too many.

Due to the plethora of products that have infiltrated gyms, fitness centers and professional sports teams alike, I get questioned by fitness exercisers and aspiring Olympians: Which of these supplements are actually effective?? Hands down, the most effective way to enhance sports performance is via your day-to-day sports diet, coordinated with a consistent training program. Eating the right foods at the right times creates the essential foundation to your success as an athlete.

That said, specific sports supplements could make a minor contribution to small performance improvements for certain elite athletes. If you wonder if the grass is greener on the other side of your sports diet’s fence, here are some facts from the 2018 IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete (1).

Supplement use varies across sports. It increases with the athletes’ training level and age, is higher in men than women and is strongly influenced by perceived cultural norms. (For example, “Everyone” on my team takes creatine, so I do, too.)
Before making any decisions regarding sports supplements, you want to get a nutritional assessment to be sure your diet supports your performance goals. No amount of supplements will compensate for a lousy diet. To find a local sports dietitian who is a Certified Specialist in Sports Dietetics (CSSD), use the referral network at www.SCANdpg.org.
Despite the ads you see for a zillion sports supplements, very few have strong proof of directly enhancing performance. These include caffeine, creatine, specific buffering agents, and nitrate. Period.
Very little research with supplements offers definitive evidence, in part because the research is rarely done with elite athletes under real life conditions. Real life includes 1) multi-day tournaments, competitions or events, 2) “stacking” supplements (such as mixing caffeine and nitrates) and 3) determining if an elite athlete responds the same way to a supplement as does a Division-3 collegiate athlete. Real life also includes your unique microbiome (the bacteria in your gut that influence your overall health and well-being). We do not yet know how much a microbiome, which varies 80% to 90% between individuals, influences the effectiveness of a sports supplement and contributes to different responses.

Supplements are used for many different reasons. Here’s a breakdown of supplements by categories.

Supplements used to prevent/treat nutrient deficiency. Nutrients of concern for athletes include iron (to prevent anemia), calcium and vitamin D (for bone health), as well as iodine, folate and B-12 for specific sub-groups of athletes, including vegans and women who might become pregnant. The basic supplement question is: If you are deficient, what led to that deficiency and what dietary changes will you make to resolve the issue so that it doesn’t happen again?
Supplements used to provide energy. Sports drinks, energy drinks, gels, electrolyte replacements, protein supplements, energy bars, and liquid meals are commonly used to help meet energy needs before, during and after exercise. They are a convenient, albeit more expensive alternative to common foods. They aren’t magical or superior to natural food. They are just easy to carry, standardized and eliminate decisions about which foods would offer, let’s say, the “recommended ratio” of carbs, protein and fat.
Supplements that directly improve performance. Caffeine, creatine monohydrate, nitrate, sodium bicarbonate, and possibly beta-alanine are the very few performance enhancing supplements that have adequate support to suggest they may offer a marginal performance gain. If you choose to use them, be sure to test them thoroughly during hard training that mimics the competitive event. Choose a brand that is NSF Certified for Sport to minimize the risk of inadvertent doping due to contamination. Every year, athletes get suspended for failing a drug test after they unknowingly took a supplement with an illegal ingredient…
Supplements that indirectly improve performance. Some supplements claim to enhance performance indirectly by supporting the athlete’s health and limiting illness. “Immune support” supplements that have moderate research to support their health claims include probiotics, vitamin D, and vitamin C. Supplements that lack strong support for their immune-enhancing claims include zinc, glutamine, Echinacea, vitamin E, and fish oil. Tart cherry juice and curcumin show promise

A supplement with strong evidence to indirectly improve performance by helping build muscle is creatine monohydrate. Questionable supplements without strong evidence for athletes include gelatin and HMB.

Adverse Effects

If some supplements are good, would more be better? No, supplements can cause harm. Too much iron can lead to iron overload. Too much caffeine increases anxiety. Supplements are linked to liver toxicity, heart problems and seizures. In the USA in 2015, dietary supplements contributed to about 23,000 emergency department visits. Manufacturers are not required to show safety or assure quality of a supplement. Athletes beware— and try eating better to perform better?

Nancy Clark, MS, RD, CSSD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathon-ers, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, see www.NutritionSportsExerciseCEUs.com.

References

Maughan R, Burke L, Dvorak J et al. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete Intl J Sports Nutr Exerc Metab 2018, 28: 104-125.

https://globenewswire.com/news-release/2017/01/10/904591/0/en/Global-Sports-Nutrition-Market-will-reach-45-27-Billion-by-2022-Zion-Market-Research.html

Are You BUILT TO LAST?

Nicholas A. DiNubile, MD/20 April 2018/ All MFN blog/

Lately I can’t go to the gym without someone coming up to me looking for advice because in their efforts to remain fit and active they have hit a roadblock. Something hurts- a sore knee, achy shoulder or bad back that goes out more than they do. Ditto for my practice where I have seen a significant increase in exercise related ailments. I should give out orthopedic frequent flyer miles.

I’m an orthopedic surgeon specializing in sports medicine who has also had a life long interest and commitment to exercise. What I have learned over the years is that the far majority of exercise related ailments are preventable with some simple measures. That is why I wrote FrameWork- Your 7 Step Program for Healthy Muscles, Bones and Joints, as well as the FrameWork “Active for Life” series (Rodale Press).

Exercise is essential for maintaining optimal health, and being sedentary is just not an option, yet many individuals run into difficulties in their quest to be fit. Just about anyone can get into trouble, from young, fit and seemingly indestructible, to older and somewhat “beat-up”. We all bring “weak links” to the gym or out on the field. I‘ve learned this from working not only with my sports medicine patients but also athletes at the highest levels, including professional and Olympic. I have also learned the harder way, personally. A high school football injury that came back to haunt me, and a more recent low back issue.

The key is to find those “weak links” before they find you!

The human body does, and will, breakdown, especially when often pushed to the break point. Some of us are more vulnerable than others. And many of our “weak links” are of our own making. Workouts, activities or sports that leave imbalances in your frame, overuse, inadequate recovery, and so much more, mostly preventable factors. Musculoskeletal ailments have surpassed the common cold as the #1 reason people seek medical care in this country. It is no wonder for many, that workouts can be a challenge. Also, as Arnold Schwarzenegger so wisely said in the FrameWork forward, “I have really come to appreciate how the body is a dynamic, ever-changing structure that is different at different times. At 30 you need a different approach to fitness than when you were a teenager”. His workouts have evolved with him and even the Terminator himself has had to visit the repair shop. So, how can you be more durable, with less risk of breakdown? FrameWork offers 7 easy steps that can benefit everyone, young and old.

In FrameWork, I outline a 7-Step comprehensive plan for optimal health and durability. In Step 1, a unique self- test (take the interactive on-line version of the self-test) asks the question “are you built to last?” and finds your individual “weak-links” (we all have them). These “weak-links” or points of vulnerability may be old injuries or ailments, suboptimal nutrition, genetics, lifestyle, workout design, mindset and more. They are like hidden land minds, just waiting to be found, waiting to rear their ugly heads and put you on the sidelines, rather than in the game.

Step 2 thru 7 allow you to customize a program for your unique frame (based on the self-test and your own history) focusing on balanced workouts, frame-friendly nutrition and the important role of recovery and mindset. The program combines healing and restorative methods from the worlds of rehabilitation, martial arts, and yoga in a way never presented before. A “troubleshooting” section teaches you how to prevent, treat and safely work (out) around the “Top 20” sports medicine ailments from tendinitis and knee problems to back pain and pinched nerves. I also offer an insiders view of safely navigating the healthcare system, including a look into the very promising future for those with stubborn musculoskeletal issues. Most importantly, I use stories, drawn from my experience treating many wonderful athletes, entertainers and my many patients to help you better understand, and listen to your body- so that you can extend the warranty on your frame and it will be there for you when you go the distance. Remember, longevity and durability, two sides of the same optimal health and aging coin, are very different. We are certainly living longer and better, but without durability, problems are certain as we age. Fortunately many are preventable!

Find your “weak-links” and get a body that’s “Built to Last”.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

How to Help Your Loved One Adjust to Assisted Living

Chrissy Turner/19 April 2018/ All MFN blog/

There are over 30,000 assisted living communities in the United States and over 835,000 senior citizens living in them, with the majority being aged 80 or over. With the Baby Boomers entering or well into their golden years, the need for these communities will only continue to grow. When we age, our greatest fear is often the loss of our independence. Most seniors want to stay in their own homes, even when the problems of aging or medical issues begin to make it difficult. This can lead to isolation, depression and overall poor health.

The answer for many families may be assisted living. These communities give seniors the best care; or in other words, the best of both worlds – a sense of independence, along with privacy, while having a full medical staff and other necessary resources just minutes away at any time. These communities also provide valuable social opportunities. Studies have shown that seniors who stay active and involved in their communities enjoy a better quality of life and overall better health. Despite all the benefits of assisted living, it can be difficult for your loved one to adjust. We’ve put together a few tips that can help you help them make the transition easier.

Support Their Hobbies and Routines

Knowing that life doesn’t have to change because they’ve moved into an assisted living facility can be very comforting and reassuring. If your loved one has hobbies, make sure they still have access to everything they need to continue to enjoy them. If they have long time routines, try and make sure they can still be followed. For example, you can make sure their newspaper and magazine subscriptions will continue to arrive regularly.

Visit Often

I can not stress enough how important this is. Visit your loved one as often as you can and encourage their friends and other family members to do the same. This will reassure them that they haven’t been forgotten, and that they can still entertain if it was something they enjoyed.

Communicate

Communication is so essential. Make sure your loved one knows they can talk to you about anything and that it’s okay to say they aren’t happy. Call often. You can send occasional gifts or flowers, so they’ll know they are always thought of.

Stay Fit Together

During the 1980s, 69% of American adults were exercising more regularly than most counterparts. In fact, the baby boomer generation began the fitness movement with groundbreaking breast cancer walks and marathons for AIDS awareness. Make exercise a habit to stay healthy as a family; physical activity that you and your senior loved ones enjoy maintains strength, mobility, balance, and promotes cardiovascular health. Not only will exercise help them maintain a healthy weight, control illness, and avoid falls, they’ll also experience better sleep and reduced stress – all of which will help them feel better, and live longer.

Chrissy Turner worked in care homes for 10 years before taking a step back to be a freelance writer and spend more time with her family. When not working she likes to walk her dog, Rover.

Sources:

https://www.cdc.gov/nchs/fastats/residential-care-communities.htm

https://www.psychologytoday.com/us/blog/may-i-have-your-attention/201702/six-tips-better-communication