Healthy Aging Archives - Page 37 of 45

Aging & Death

Adrienne Ione/14 December 2017/ All MFN blog/

As of late, more and more headlines suggest a clear and concise connection between “the elderly” and death. Aging and death are not synonyms. Yes, both happen to us, although not always in a logical and linear order. Just yesterday morning, I sat in the back tea room of our home, opened the New York Times newspaper as I do most mornings and discovered a special edition on “the elderly in Japan.” Here is an 8-page layout on living conditions in public housing communities that sprawl across Japan. Once vital centers of communities, lively in the 1960s, people describe them now as hosting magots, mounds of piling garbage, and incense burning in the smell of urine and bodies decomposing. Grand. Just what I want to become. Elderly. Really? Well, if this is how elderhood is described, why would anyone opt for this. One man interviewed in the story shared his sentiments: “How we die is a mirror of how we live.” This is not an isolated thought, rather it runs deep in our individualistic society. This ideology is deeply entrenched in our understandings of aging.

Time and time again, the two processes are intertwined, so much so that the latter informs the former. Our concepts of death define how we internalize the aging process and how we view others aging. Indeed, I do believe the two deserve attention, only independent of one another. Our culture gravely misses the mark on such separation. We promote a denial of death. A medicalization of death. We view death as a failure. Death as a loss. Death is the enemy. However, I come from the perspective that this is not the only lens through which to view death. In the U.S., death is dark. Jeepers. We wear black to funerals. Come on.

Another perspective constructs death as the beginning, rather than the end. Another view is that death is a continuation. To be continued as life. “Death is not extinguishing the light, it is putting out the lamp because dawn has come,” suggests Indian poet Rabindranath Tagore. What would it take for the United States to fully embrace such a paradigm shift? For example, when a person is born at one of the local hospitals, “Twinkle Twinkle Little Star” is played over the intercom and can be heard throughout the entire hospital. Want to take a guess and what song is played when someone dies? That’s right. Nothing. No song is played. Silence. What if instead of nothing, a part of the ballad “You Light Up My Life” was played. Or ABBA’s “Hasta Mañana,” Judy Garland singing “Over the Rainbow” or perhaps Eddie Money’s “Two Tickets to Paradise.” Please, anything other than nothing.

If we did acknowledge death, how might this alter our perceptions of life? Yes, feelings about death are wrapped up in a cloak of fear and are rampant in our culture. “Even the wise fear death. Life clings to life,” remarked Buddha. Yes, I get that many people are afraid of a process of which we know so little about. There are far too many aspect about life we know so little about and so why live a life in the hinterlands. It is a guarantee that we will all get to the hinterland. The how and when is another matter. How do you benefit now from spending energy on worrying about the how and when aspects? Why is it that we cling to damaging ideological constraints of aging as death? How does this serve us if in shaping our ideas about aging, we then intertwine ideas about mortality?

For some, a discussion of death, even bordering on obsession with death, perhaps serves to protect the living. It is yet another way to separate us from them. As is commonly understood in the line of hospice care: They are dying. I am not. Early in my career I recall the first time a nurse remarked to me, “Well, you know she’s dying.” To which I responded, “Aren’t we all from the moment we are born?” She quickly cut her eyes toward me and huffed, “You know what I mean.” I smiled suggesting agreement, although I didn’t know precisely what she meant. And I still don’t. This was almost twenty years ago, when I was first starting out in the field of counseling and took a lot in, rather than ask any questions. And now, I inquire on people’s meaning of this any time such a remark is made. Sometimes, I’ll throw in the question, “If she’s in the process of dying, isn’t she also in the process of living?”

And so, I invite you next time you are in a situation where “someone is dying” share with others an appreciation for their life. Compliment the person who is living or share with them how they impact you – maybe lessons you’ve learned or directions in life you have taken as a direct influence of the person. Be present. Enjoy every moment of life. Death will arrive. And then, you can be present with death.

Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

Healthy Aging: Your Better Nutrition Guide

Ashley Koff, RD/8 December 2017/ All MFN blog/

Another year older, another year wiser, but will it be another year of better health? Aging can feel like an un-plug-able drain on our internal resources with no way to stop the process and thus maintain your current health status or, even harder, improve upon it for healthy aging. Fret not as with better nutrition you can and you will help support better health whether that means healing, maintaining, preventing or optimizing your health as the body ages. So what does healthy aging look like?

Nourish All Your Systems, Together: The whole body needs better nutrition but we don’t need different nutrition for better health nor for healthy aging. The good news is that key nutrients support the whole body’s total health. So when you consume probiotics, yes you are helping support a healthy digestive system but that also supports immune health which reduces overall stress and enables better heart health and brain health and so on. Same goes for a daily dose of broccoli’s glucoraphanin which enables detoxification, which removes unwanted toxins, which makes it easier for the body to do its daily tasks, which supports healthy skin, immune health and so on.

Probiotic: Here’s what you need to know.
Broccoli’s Glucoraphanin: Eat broccoli, daily, like me and Rerun. But for those days where that doesn’t happen, choose a supplement that contains TrueBroc or make some tea or coffee.
Get the Essentials: Vitamins, minerals, fatty acids and phytonutrient because getting in all the nutrients your body needs, daily, can happen but often doesn’t. AKA favorites include: Mega Food, Natural Vitality, New Chapter, SmartyPants.

Know Your Numbers (and Levels): While there are certain nutrients every body needs, your body ages better when you know what you specifically need to replenish, restore, and support.

Get labs drawn every six months including your vitamin D (25OH), your sed rate and CRP (markers of inappropriate inflammation), your HgBA1C (once a year is fine unless you are working on yours) to assess pre-diabetes/diabetes, heavy metals to assess toxin burden(s) and other labs may include stool or breath test for bacteria, omegas, and Berkley Heart Lab for knowing what your cholesterol really looks like.

R&R for Building Better Habits: You are never (EVER) to old to build better habits and that includes recognizing and replacing those that aren’t serving you with ones that will enable better health. While your myelin production may have slowed (learn more about this important brain matter in an awesome book “The Talent Code” by Daniel Coyle building better habits can and should happen.

Identify what habits you currently have – list them all out on a piece of paper – ranging from taking the dog out to checking your email or social media. Then vet them into lists – better health enabler, better health deducting.
For the better health enabler habits, write down what it is that motivates you to do these? How did they become habits? How would you feel if you didn’t do them one day? Several days?
For the better health deducting habits – pick 1 or 2 that you really want to change and that will give you the biggest bang for better health by changing them to a better health enabling habit. Maybe you don’t take your supplements or you are having 3 glasses of wine a day or you have stopped being active or you have trouble sleeping.
Now look back at the better health enabling habits descriptions – what motivates you for these, how do you make them happen – and write down a few thoughts for the 1 or 2 habits you picked – what could you do differently today and tomorrow and this week and next month? What would motivate you to do these? What would you have to give up to do make these happen?
Just Do It… give yourself one month to see if you can create a new better health enabling habit by improving one that was previously deducting. Then put a calendar reminder each week for the rest of the year (the year that you are remodeling this habit not the calendar year) to check in on how you are doing.

Aging can and should be awesome. Like anything, healthy aging takes work – you have to train daily to age better – but the work is worth it when you age with better health. Have personal questions about your better aging Rx? That’s what I am here for – so make an appointment for an initial consult with me today.

Originally printed on ashleykoffapproved.com. Reprinted with permission.

Ashley Koff RD is your better health enabler. For decades, Koff has helped thousands get and keep better health by learning to make their better not perfect nutrition choices more often. A go-to nutrition expert for the country’s leading doctors, media, companies and non-profit organizations, Koff regularly shares her Better Nutrition message with millions on national and local television, magazines and newspapers. Visit her website at ashleykoffapproved.com.

5 Food to Help You Shed Weight Faster, Smarter

Evie Harrison/27 November 2017/ All MFN blog/

Life has become so fast that most of us don’t find the time to hit the gym regularly and end up feeling helpless as we watch our waistlines grow. This increased weight then begins to affect our self-esteem as well as health, and consequently we end up resorting to fad and restrictive diets to lose weight quickly.

These commercialized weight loss tactics place considerable burden on the human body as they eliminate entire food groups that are essential for its optimum functioning. So, what happens next?

We feel low on energy as well as morale and eventually succumb to the cravings that these restrictive diets cause. It is important here to understand that for getting leaner, healthier and more attractive, you need to ensure that you shed the right type of weight. For instance, you want to lower fat levels while holding on to lean muscle mass.

So, to lose weight in a smart yet swift manner, you need to make clever adjustments to your overall diet. You can do so by incorporating foods in your diet that alter your body’s functions such that you churn weight more readily whilst providing your body with ample nutrition at the same time.

Here we have outlined 5 of the most beneficial foods for smart and quick weight loss.

1. Fruits

Astonishing is the thought that something as delectable and satiating as a sweet and ripe fruit can become the crowning jewel in a weight loss regime. This, however, stands completely true as fruits are not only packed with essential nutrients, they have actually also been found to modify bodily functions such that you are able to churn fat much more easily.

The best fruits that can catapult your weight loss efforts include:

Apples

Apples are a worthy addition to your weight loss diet as they are a potent source of a dietary fibre called pectin which inhibits the amount of fat absorbed by your cells. Moreover, they have a high water, antioxidant and vitamin A content that make them ideal for curbing hunger without loading up on calories.

Avocados

Hailed for their superfruit qualities, avocados are the best fruit for weight loss. This is because they are rich in healthy monounsaturated fats such as the omega-9 fatty acids that speed up your metabolism thus allowing you to burn fat more readily. It is also high in fibre content (a quarter avocado contains 3.4 grams) which is satiating and enable us to reduce our overall food intake. Moreover, it also improves your digestion; thus allowing you to process food more efficiently

Grapefruit

Studies have shown that grapefruit facilitates weight loss by preventing spikes in insulin. It is also a delicious addition to your dietary regime that can keep you motivated to achieve your weight loss targets

Strawberries

Strawberries are recommended as they possess polyphenols that help regulate blood sugar and inhibit the storage of fat.

Blueberries

Blueberries should be consumed as they have been found to disrupt the storage of fat by nearly 73%.

2. Lean meats

If your goal is not just to lose pounds but to lose them in a smart manner, be sure to incorporate lean meats in your diet. This is because lean meats possess fat burning properties whilst containing bucket loads of body essential nutrients.

They are also high in protein which has thermogenic properties and therefore prompt your body to burn calories more readily. This thermogenic effect of lean meats is greatest in chicken and turkey that have a relatively low fat content.

Other lean meats like salmon, tuna, mackerel and sardines, on the other hand, facilitate weight loss owing to the presence of healthy omega-3 fatty acids. These fatty acids prompt the breakdown of fat by influencing the leptin hormone such that your body begins to store less amount of fat and begins to breakdown its existing fat reserve to produce energy. Moreover, lean meats suppress your appetite and reduce stress as well, enabling you to enjoy your journey to a leaner and healthier you.

3. Leafy and starch free vegetables

Vegetables are a hallmark of healthy eating. However, when you’re aiming to shed unwanted pounds it is best to incorporate particular categories of vegetables such as dark leafy greens and starch-free varieties to your everyday diet.

Here are the most potent vegetables for weight loss.

Onions

Onions contain a high amount of the element chromium which helps your body manage its blood-sugar levels. This, in other words, means that your body is able to avoid sudden slumps in energy that have you reaching for unhealthy snacks. Moreover, they also contain a type of flavonoid called quercetin that prevents inflammation.

Broccoli

Broccoli is a dietician’s favourite as it contains healthy amounts of fibre (2.4 grams per 100 grams) such that it makes you feel full for longer spans of time and also works to improve your overall digestion.

Spinach

Spinach contains loads of manganese which is an essential nutrient required by our body. It also helps in the breakdown of fat reserves, therefore, allowing you to shed pounds easily.

Sweet potatoes

Sweet potatoes belong to the category of low-GI foods that facilitate weight loss by avoiding spikes in blood sugar levels.

4. Legumes

Perhaps the most under-appreciated weight loss food, legumes have been found to be more filing than lean meats. Here are the most effective legumes for weight loss:

Lentils

Lentils contain generous amounts of both soluble and insoluble fibre that assist in the lowering of cholesterol levels and improve digestion.

Flageolet beans

Flageolet beans are recommended as they assist in the absorption of fat and sugar and contain appetite reducing antioxidants. They, however, should not be consumed by people with irritable bowel syndrome as it leads to bloating.

5. Herbs and spices

In addition to breathing flavour into cuisine worldwide, herbs and spices have been proven by realms of research to help the body churn unwanted fat.

Some of the most ideal varieties that can magnify the potency of your weight loss regime include:

Green tea

The tea-lovers favourite, green tea contains mounds of catechins that help boost metabolism and consequently are ideal for weight loss. They do so by lowering the levels of the catechol-O-methyltranferase enzyme which in turn leads to the degradation of norepinephrine; the hormone that burns body fat. However, to see visible results, it is recommended that you consume 2 – 3 cups of green tea every day.

It is best to opt for green-tea brands like Buddha’s Herbs that have been tried and tested to offer the best results for weight loss.

Turmeric

Turmeric has been found to facilitate weight loss by warming up your body and consequently increasing your metabolic rate. It can be added directly to meals or can be consumed in the form of turmeric tea that is all the rage these days.

Cinnamon

Cinnamon possess cinnamaldehyde; a compound that not only gives cinnamon its unique flavour but also causes the breakdown of fat reserves so that it may be converted in to energy.

Cayenne

Owing to the unforgiving intensity of this spice, it is seldom a part of our everyday meals. However, research has found that this spice, when added to meals, allows us to churn up to 100 calories which can take you leaps and bound ahead in your weight loss journey.

Black Pepper

Black pepper sets itself apart from other weight loss foods by inhibiting the formation of new fat cells. So, as you attempt to lose smart, be sure to add some of this pepper to your meals to ensure that you do not build any new fat reserves.

All the foods mentioned above can always be mixed and matched to develop a wide range of menus that can be delicious and healthy at the same time.

Evie Harrison is a blogger by choice. She loves to discover the world around her. She likes to share her discoveries, experiences and express herself through her blogs. Find her on Twitter:@iamevieharrison

Aging: What’s Positivity Got To Do With It?

Adrienne Ione/14 November 2017/ All MFN blog/

When I hear people say, “Ya, positive aging is so important.” I wonder, what exactly does positivity have to do with aging? Does having positive thoughts truly have an impact on the aging process?

A 76-year-old triathlete in Tempe, Arizona questioned aloud, while reading my business slogan, which is printed on the back of my jersey, as I ran past him, “Aging actively and thinking positively? Well, I am positively aging. Does that count for something?”

Then there’s the program for positive aging aimed at “improving later life mental-health and dementia care.”[1] So not only is it a mindset, we then also have instituationalized thought by offering programs that potentially train us to think a particular way about working with people affected by abnormal aging – from the DICE approach to the CARES approach.

In the 90s Martin Seligman, father of the “positive psychology” movement led the way for gerontology to create what Robert Hill and others call positive aging. Hill purports that “happiness does not just happen” rather our intentional behaviors and thoughts deeply impact the quality of our life.[2]

Perhaps as our lifespans have drastically increased over a relatively short period of time, the fervor with which we approach longevity is focused now more on quality rather than quantity.

According to U.S. Census Bureau, “in 2050, the population aged 65 and [greater] is projected to be 83.7 million.” Population growth at this rate is twice the speed of growth nearly 40 years ago.

Further, the average life expectancy for a female in the US is 78.8 years (slightly less for men and no current data on people who are transgender). One study suggests those with positive perceptions of their own aging lived an average of 7.5 years longer.

While having tea with a friend the other day, she shares a conversation at a recent doctor visit, where the doctor said, “How about you focus on your diet and we’ll follow up in 2 years.” My friend chuckled, and said, “Doctor, have you looked at my file?” He said, “Yes, I see your cholesterol and glyceride numbers.” My friend says, “OK. Did you see the numbers in my birthday space?” He responds, “Yes, you were born in 1917.”

My friend’s conclusion is: “I think I have the quantity part of life figured out. I’m going to focus now on the quality. And as that relates to food, if it tastes good, I’m going to eat it…this baklava from the Greek Festival sure is delicious. MMmmmmmm.”

Our thoughts are not separate from our body. There is mounting evidence for physical impacts of positive thought processes: strong cardiac health, decreased blood pressure and cholesterol readings.

Regardless of your current age, your thoughts can have a positive impact on your aging process. Research suggests if you look forward to aging, then you’ll enjoy the process more fully and joyfully as opposed to your dreading (or dreadful) aging counterparts.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

References

[1] http://www.programforpositiveaging.org/

[2] Robert Hill Positive Aging

Recover from Injuries Using Active Rest in the Pool

Debbie Booth/9 November 2017/ All MFN blog/

Have you ever felt like Tom? You try and try but seem to end up adrift? Your intelligent, well read a motivated, hard working athlete, you know a lot of things, you certainly know how to exercise and you do it well. You have probably asked for some advice over the years on how to train. Especially since that nagging injury occurred.

Maybe it’s shin splints that developed from training for a ½ marathon, maybe it’s the knee injury from playing basketball, tennis, pickleball or sliding into 3^rd base. Maybe you rolled an ankle because you missed that bottom step while walking out the door and that ankle hasn’t been right since.

So what do we do? We medicate it, rest it, tape it and brace it. While we are resting we look at the latest exercise programs and plot our course to get back on track once we feel it’s better we hit the gym – wrap that injury and go…. HIIT training, Cross Fit, Boot Camp, running we are on a roll. After just a couple weeks that injury is back. Now we are back on the couch with our favorite bottle of motrin again, now your despondent. That nagging thought creeps into your head, I’m too old, gotta give up the game.

Not so fast my friend! We can do things a different way! The problem here is we took a few weeks or months off!

How about trying ACTIVE Rest?!

Active rest defined: “Involves performing light exercises that stimulate the recovery process without imposing undue stress on the injured body part.”

Taking an active rest day will hasten your recovery, making you feel stronger and faster when you’re back in workout-mode.

What are the benefits of active rest in a pool?

Biggest benefit – Reduce swelling. When you reduce swelling you reduce pain. A two-fer bonus! Also unload the joint – due to the gravity free environment, again – takes the pain away. With the reduction in swelling and pain we can keep the joint moving, stabilize and strengthen it, working up to full body workouts to spin you back out into your sport.

The pool is what I call a pass through. It’s not a destination for most of us. We use it for it’s amazing properties so we can continue our favorite activities and sports. Active rest in a pool will not only rehabilitate your injury getting you back to your sport and activities faster it will help you mentally and emotionally, because you can DO something! It keeps CAN’T out of our vocabulary! High Schools, Colleges, Professional Teams and even our Military are using pools for training. Athlete or not, we hate being sidelined. We do much better when we are active. So next time you are adrift…try something different.

Debbie Booth is an aquatic fitness educator and trainer; she grew up in MI, (a Lake Girl for life) where her love of water began. She teaches medically based aquatics and has yet to grow gills. If lost she will usually turn up at the end of a dock with her feet in the water. You can visit her website at wateristhenewgym.com

How to Maintain Physical and Mental Health After Retirement

Henry Moore/2 November 2017/ All MFN blog/

Did you know that 10,000 Baby Boomers are retiring from their careers every day? This enormous wave of new retirees has been steady as the cohort hits the 65-year-old mark, according to the Pew Research Center and the Social Security Administration. When retiring, it is important for seniors to focus on staying physically and mentally healthy to keep up their quality of life. Seniors not only want to live longer, but they want to age well.

Exercise

Being physically active is one of the best things seniors can do for their health. Research has shown that just 15 minutes of exercise each day can boost longevity, ward off depression, improve sleep, lower blood pressure, and decrease the risk of chronic illnesses.

Physical activities such as stretching, strength training, balance exercises, and aerobics will build endurance and flexibility. Try to incorporate a routine that includes walking, swimming, or cycling five times a week. Seniors can also participate in exercise classes at local community centers and YMCAs.

If older athletes want to remain competitive, they can train for local marathons or even compete in the National Senior Games.

Speaking of games

Seniors also can engage in games such as Sudoku or crossword puzzles to help sharpen their brains and prevent memory loss. AARP provides a variety of online games and apps for tech-savvy older adults.

Card games and bingo also may build bonds and a little friendly competition with other seniors. Retirees can invite friends over for a monthly game of Bunco.

Furry friendship

Contact with a pet can prevent loneliness and isolation for seniors who may have lost a spouse or have adult children far from home. Walking or playing with a puppy is a great source of exercise and eases the pain of arthritis. Dogs also can protect seniors in their homes. Even the barking of small dogs will deter burglars.

Volunteers can train their pets to become therapy dogs to visit long-term care facilities. Seniors will find joy in interacting with caregivers, as the therapy dogs become great conversation starters. Companionship with a dog is a great mood booster and provides emotional support.

Growing technology

Although many older adults do not adapt to technology as quickly as millennials, there is a movement to create easy-to-use, high-tech products geared toward health and safety. Falls are the leading cause of injury or death for seniors, according to the Centers for Disease Control and Prevention, contributing to about 27,000 deaths annually.

Fall-detection wearables that call for assistance have been around since the late ‘80s, but some companies have created more attractive and sleeker devices for seniors. For example, companies have designed smartwatches that can monitor the owner’s heart rate and step count and can call a designated family member if the wearer falls.

“Alexa” the digital assistant built into Amazon’s Echo also can help seniors to set reminders to take medications as well as adjust lights and thermostats in their homes.

These gadgets will alleviate the stress for family members and maintain seniors’ privacy.

Vacations for seniors

Retirees might be out of the workplace, but that doesn’t mean they should stop taking vacations. Seniors have more time and can avoid the crowds in places including the Caribbean, Hawaii, or Alaska.

Older adults also might want to consider vacationing to places that are English-speaking destinations in case they need to request medication or access to a doctor. Look for vacation packages that offer senior discounts.

There are many ways that seniors can maintain their mental and physical health after they retire. Steps seniors can take include exercising, playing games, spending time with a companion animal, and taking vacations.

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. He believes travel can change you, and good health preserves you. He combines both in his work on FitWellTraveler.

Shower Safety Tips for Seniors

Joe Fleming/23 October 2017/ All MFN blog/

According to CDC, people over 75 are twice as likely as younger people to have a nonfatal injury in the bathroom. The risk for people over 85 is four times higher. Every year, more than 400 people drown in bathtubs, while thousands fall, which leads to fractures and injuries. There are three main reasons behind this: firstly, seniors have limited mobility, moreover many medicines they take can also cause hypotension or dizziness. Lastly, many surfaces in the bath, such as metal, porcelain, tiles, etc., are slippery, and even with very little moistures on them, they can turn into a skating rink.

You can do a few things to minimize the risk of injury, which might otherwise lead to permanent disability or even death.

Make sure the water isn’t too hot

Seniors are at a twofold risk from hot water. The ability to feel heat decreases with age, and certain medications or neurological damage can further diminish this ability. Besides, older citizens have a comparatively thinner skin, which means even a brief exposure to hot water can result in burns. Therefore, make sure your water heater temperature doesn’t exceed 120F degrees.

Make your bathroom a skid proof zone

The biggest culprit behind bathroom injuries are the slippery surfaces. Some people use non-slip decals to address this, however, they don’t cover the entire bathroom. Your bathtub can be extremely slippery because it stays wet most of the time. Seniors can not only slip while stepping into it but also when trying to get up. A CDC study shows that seniors are more like to fall when sitting down on or getting up from the toilet. In addition to your shower stall, the bathtub and the whole bathroom floor should be covered with a mat and rugs with rubber backing.

Ensure better accessibility

Remove any obstacles that are close to the bathroom door, and ensure adequate lighting. Many seniors will feel the urge to urinate at night; poor lighting can be a significant hazard in this case. Remove anything that can easily be tripped over. Also make sure that the commonly used items such as shampoo, soap, towel, etc. are within easy reach. Consider getting door locks that can be opened from the outside as well, so they can have privacy and caregivers can reach out in case of any mishap.

Install safety fixtures

This can be an extremely beneficial investment as it can help older citizens move around without risk of falling. Consider shower grab bars, raised toilet seats, and non-slip grip tape to help prevent falls. Grab bars are particularly beneficial as they can be used as an anchor point when moving in or out of the shower. Also, grab bars can help you loved senior brace themselves in case of a fall.

Offer supervision

If possible, have someone at the ready when your senior is in the bathroom. This can be hard, but you don’t have to stand outside the bathroom all the time. Just make sure you are attentive when they’re in. Seniors with mobility issues might be aided by someone who can assist them with bathing like a caregiver or home health aid. At the very least, they should be assisted in and out of the bath tub to prevent a fall.

Some of these tips are easy while others require more effort, however, they can all go a long way in ensuring the safety of your loved ones and minimizing the risk of injuries in the bathroom.

Joe Fleming is the President at ViveHealth.com. Interested in all things related to living a healthy lifestyle, he enjoys sharing and expressing his passion through writing. Working to motivate others and defeat aging stereotypes, Joe uses his writing to help all people overcome the obstacles of life. Covering topics that range from physical health, wellness, and aging all the way to social, news, and inspirational pieces…the goal is help others “rebel against age”.

Trainer helping senior woman exercising with a bosu balance

Strategies to Improve Your Balance and Stability

Carisa Campanella/19 October 2017/ All MFN blog/

Challenges with balance and stability can happen to all of us as we get older, but is certainly more prevalent in our Parkinson’s community. Maintaining lower body strength in conjunction with balance is very important as it decreases one’s chances of falling. Balance is defines as the state of having your weight spread equally so you do not fall; stability is the quality or state of something that is not easily moved. In order to maintain balance and stability, we need to have our center of gravity over a strong base of support. If your center of gravity standing upright is the area of your belly button – then your feet are your base of support. Standing with both feet on the ground spread just past shoulder width offers a stronger base of support than standing on one leg or with your feet very close together.

There are many issues that can affect your ability to balance yourself while standing or walking. Trouble with vision, lack of lower body strength, poor posture, medications, low blood pressure, and inability to properly lift our feet are all contributors. So how can you better prepare yourself to stay strong on your feet?

Slow Rise: When standing up from a chair or rising out of bed – do so slowly and wait about 5 seconds before you begin to walk. This enables your body to adjust to the change of position.

Hands Free: Keep at least one hand free at all times while walking – carrying an object with both hands can interfere with your ability to balance.

Arm Swing: Attempt to swing both arms from front to back while walking – this also helps maintain an upright posture and reduces fatigue.

Walk Consciously: Always strive to consciously lift your feet off the ground while walking; a shuffling gait can cause one to trip.

Make a U-Turn: When trying to navigate a turn while walking, use a “U” technique of facing forward and making a wide turn as opposed to pivoting sharply.

Helping Aides: Don’t be intimidated by canes, walking sticks, walkers or grab bars. These helpful devices can keep you safe and prevent a fall.

Keep it Simple: Only do one thing at a time when you are on your feet. Using a phone, gazing around, or even drinking a beverage can be a distraction and affect your balance.

In addition to taking these steps to maintain your balance and stability – take precautions in your home to make it safe. Loose throw rugs, scurrying pets, wet bathtubs and slippery staircases can cause danger in your home and throw even the most strong and stable person off balance. Also, working with a fitness professional to strengthen your stomach and leg muscles will help keep you more stable and lessen your likelihood of falling if you were to lose your balance. A strong body is a more stable body!

Carisa Campanella, BA, AS, is an ACE Health Coach and ACSM Personal Trainer. She is the Program Manager at the Neuro Challenge Foundation for Parkinson’s. Neuro Challenge provides ongoing monthly support groups and educational programs, individualized care advising and community resource referrals to help empower people with Parkinson’s and their caregivers.

For Optimal Workouts, Learn to RECOVER Like the Pros

Nicholas A. DiNubile, MD/18 October 2017/ All MFN blog/

Your body was built to move but to move effectively and efficiently, especially over the long haul, it needs to rest. At any given point in time a significant percentage of competitive athletes and even fitness buffs are over-trained. The “overtraining syndrome” is brought on by athletes falling into the ‘too much, too hard, too frequent and too little rest’ mode. Usually done to improve performance, but ultimately resulting in a point of diminishing returns- or gains actually turned to losses. Common symptoms can include all of some of the following: fatigue, irritability, muscle soreness, difficulty sleeping, elevated resting heart rate, decline in performance and even the onset of overuse injuries.

Exercise and the training associated with it, are a very powerful stimulus. Your body is challenged on multiple levels, from individual body parts to the system as a whole. For example, if you do a typical weight training session, each muscle that you work is stimulated and there is a local response in that muscle. There is also a cumulative metabolic cost to your entire system from that workout. This is true also of any vigorous workout including running, cycling and swimming. Local body parts are challenged as is the entire system. Your body needs to recover from both, and each has its own timetable.

To make gains – either muscle growth with weight training or cardiovascular with aerobic exercise – you need the exercise stimulus (ideally a near maximal effort) followed by adequate rest and recovery. It is on that rest stop where gains are actually made, as the body repairs itself, adapts, and you are taken to the next level. It should be clear why the mindset of “if a little is good, more is better” does not work here. It is also why smart successful professional and high performance athletes schedule recovery time as they would a workout, practice or a training session. It is critical to optimal performance. In fact, in recent years, we have made such tremendous gains in the areas of training and nutrition, that we may be reaching the point of maximum benefit for those variables. I believe that recovery is the next frontier in optimal training and achieving peak performance.

Also recovery doesn’t mean you need to be on the coach doing nothing. There are forms of “active rest” that can actually enhance and speed recovery. Take a walk or do a very light aerobic activity. Blood-flow to the nooks and crannies of the body enhances recovery and the repair process. Also, try yoga, get a massage, or hit the whirlpool. Water is a great medium for recovery, so hit the pool and try some light movements like treading water. But think twice before taking the ice plunge as recent research suggests that ice baths may delay or interfere with the recovery process. Drinking plenty of water and eating properly are also critical. The timing of your nutrition is also important, especially after a hard workout, as there is a golden 30-60 minute post-workout window where certain nutrients can make a recovery difference. Chocolate milk is one nearly perfect choice. And never underestimate the power of getting adequate shut-eye. The body repairs itself mentally and physically during sleep. I recently saw a funny but astute tweet (by Shower Thoughts @TheWeirdWorld) that said, “your bed is pretty much just a charger for your body.”

When it comes to the body’s adaptability and recovery response, the key is not pounding your body the same way everyday. Also follow the 10% rule-never increase your program (i.e. the amount of weight lifted or miles logged) more than 10% per week. This especially true when coming off an injury. Trying to make up for lost time courts disaster. Increasing the intensity, duration or frequency of your workouts too rapidly can interfere with your body’s amazing ability to adapt, resulting in overtraining, injury or both. Also there are new technologies like the Marc Pro device that can enhance muscle recovery and it is no surprise that so many professional and high level athletes are using it regularly. For those aging athletes and Master’s athletes, remember that the body does not recover as efficiently as we age, so you may need a little longer time to bounce back.

Remember what Lau Tzu said many years ago, “a bow that is stretched to its fullest capacity may certainly snap”. In your effort to constantly improve your fitness or specific sports skills you are probably at times pushing yourself to that very brink. Be aware of that predictable time of vulnerability for you, one that is usually remedied by a little R&R thrown into the mix.

So, for optimal gains, in the gym or on the field, learn to kick back at times. Give yourself a break – you will comeback even stronger.

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