But with the cooler and shorter days comes a change in our activities and lifestyle in many cases. We must begin thinking about preparing ourselves to face the lower digit temperatures. Here is a practical checklist to keep ourselves, our families, and our homes safe.

Stay warm. Although this is fairly obvious because if we’re not warm enough, our bodies will be happy to let us know. But here’s something most people don’t realize. Hypothermia is a big word that describes what happens when our body temperatures get abnormally low. If it gets even as low as 94˚F (34.4 ˚C) problems can arise. Liver and kidney problems, as well as heart attacks, are only a few of the resulting conditions that can be exacerbated by hypothermia. The National Council on Aging https://www.nia.nih.gov/health/cold-weather-safety-older-adults explains more about the condition and the first signs to watch out for:

“Early signs of hypothermia:

• Cold feet and hands
• Puffy or swollen face
• Pale skin
• Shivering (in some cases the person with hypothermia does not shiver)
• Slower than normal speech or slurring words
• Acting sleepy
• Being angry or confused

Later signs of hypothermia:

• Moving slowly, trouble walking, or being clumsy
• Stiff and jerky arm or leg movements
• Slow heartbeat
• Slow, shallow breathing
• Blacking out or losing consciousness”

Bundle up outside, and even inside, temperatures shouldn’t be any lower than around 68 ˚- 70 ˚F (20 ˚- 21.1 ˚C). If saving on gas or electricity is a factor, close off unused rooms and assure that windows are well-sealed. If saving money on heat is going to create an unsafe cold environment, consider contacting the National Energy Assistance Referral (NEAR) toll-free at 1-866-674-6327. This is a free service that can refer programs that assist paying energy bills for qualified low-income families.

Heating. On the flip side of the same coin, don’t overheat the home or office, as that can cause a whole other list of ailments. Wear layers of clothing even indoors that can be peeled off or added as needed. The dry heat that comes with our indoor heating systems can cause dry, cracked lips, dry mouth, itchy flaky skin, dehydration, breathing difficulties, and many other biological maladies. Many people turn to humidifiers to help. Space and other portable heaters can help take the extra chill off, but there are safety precautions which must be adhered to. This is when you want to spend a little extra money to get quality. For example, they should be well footed and bottom-heavy so as not to tumble over or have auto shut-off capabilities if they do. Health in Aging https://www.healthinaging.org/tools-and-tips/winter-safety-tips-older-adults also talks about fire safety and watching out for the silent killer, carbon monoxide, produced from several indoor heating systems:

“During the winter months, it is common to use the fireplace or other heating sources, such as natural gas, kerosene, and other fuels. Unless fireplaces, wood and gas stoves, and gas appliances are properly vented, cleaned, and used, they can leak dangerous amounts of carbon monoxide—a deadly gas that you cannot see or smell. These and other appliances, such as space heaters, can also be fire hazards.

Warning Signs:
• Headache
• Weakness
• Nausea or vomiting
• Dizziness
• Confusion
• Blurred vision
• Loss of consciousness

Precautions to Take:
• Call an inspector to have your chimneys and flues inspected – preferred annually.
• Open a window (when using a kerosene stove) – just a crack will do.
• Place smoke detectors and battery-operated carbon monoxide detectors in strategic places – especially in areas where you use fireplaces, wood stoves, or kerosene heaters.
• Make sure space heaters are at least 3 feet away from anything that might catch fire, such as curtains, bedding, and furniture.
• Never try to heat your home using a gas stove, charcoal grill, or other stoves not made for home heating.”

Carbon Monoxide detectors are a must and easily plug into a wall outlet. They are relatively inexpensive and will detect abnormal carbon monoxide levels in the air and produce an alarm, much like a smoke detector. They can be found at any hardware store and major online retailers.

Although winter brings with it a change of scenery, layers of a seasonal wardrobe, a new roster of activities, and a slew of holidays with a festive spirit that we look forward to, making sure we get ourselves and our homes safely ready is paramount.

• “Not pressuring your child to speak
• Showing patience when your child does want to speak
• Be positive about your child’s efforts
• Model to others how to be supportive of your child’s attempts to communicate
• Be generally supportive and encouraging to your child”

As children age, they may learn how to recognize their speech patterns and be taught techniques to manage it themselves. Others may not notice that they are having difficulty. The earlier you have your child diagnosed and begin therapy, the sooner they may improve their self-esteem, communicate more effectively, and have a positive outlook for the future. Above all, a speech disorder should in no way be contrary to their uniqueness and value in life.

During these past months, we have had to forego many activities of our social lives, work, regular exercise routines, and in-person therapy appointments. While there are many options via social media, YouTube, and other streaming systems to exercise at home, being able to work one-on-one with a preferred therapist has provided an entirely new avenue. It allows us to continue our recovery and training while remaining safe at home.

Only a few years ago, it would have seemed unusual for us to ‘go to the doctor’ via telehealth. Today, especially in the COVID age, telemedicine is the standard rather than the exception. And while it may take a few sessions to get used to this new means of care, the ability to continue contact-less therapy away from public interactions is well worth the effort.

Like any other telehealth service, the patient or caregiver installs an app on a mobile device or accesses a given website via a computer or laptop. And like in-person clinics, appointments are scheduled with the therapist. At the appointed time, the patient and therapist meet online, and the session begins. During the online appointment, the therapist will review the patient’s status and the recommended exercises. The therapist may also partner with a patient’s caregiver if there is one, to provide some hands-on assistance. Using the AI features of the service, a therapist can measure and assess progress. Therapists and the patient (and caregiver) can both see each other and converse during the session. And the same as an in-office visit, the therapist can demonstrate a new exercise or go over an existing one. They can observe the person as they perform the repetitions, and provide encouragement, corrections, or changes as needed. One of the advanced features of teletherapy is that therapists are also able to accurately measure and record notes such as reduced/increased range of motion, stamina, balance, fatigue, etc. through its technology. Unlike in-person sessions where there may be other patients in the gym at the same time, the online session provides a one-on-one experience, unless part of a planned group session.

Ultimately, we can quickly become spoiled by the ease and effectiveness of this telehealth method and wish to continue it long after the current health situation. While in-person therapy will always remain, it may no longer be a necessity now that there are telemedicine options. Post-operative patients can stay in the comfort of their home, yet have the therapy needed to get them on the road to recovery. Those patients with limited mobility, or under the influence of certain prescribed medicines, will no longer have to contend with the travel issues. Long gaps between appointments because of wintery weather, lack of transportation, childcare, or work-related challenges can be reduced so that patients can ‘see’ their therapist more regularly. Many therapists will also provide instructional videos to help the individual continue their recommended exercises between sessions. Administrative processes, payment methods, and insurances can be pre-arranged and stored on the app to provide an even smoother experience. In most cases, prescribed telehealth/teletherapy sessions are covered by Medicare and most major health insurance providers.

Furthermore, the telehealth therapists report back to the patient’s primary physician just as they do with in-person sessions. They can forward records from the sessions as well and give an evaluation of the individual’s progress.
The benefits of using artificial intelligence healthcare options are many. Both long-term and short-term plans of care are possible.

Balance Exercises for Seniors at Any Age

1. Single Limb Stance With Arm

The single limb stance with arm is essential for seniors of all ages. It restores the lost physical coordination of youth while strengthening your muscles and mitigating the risk of dangerous falls. Whether you’re 60, 70 or older, you should start practicing this exercise today.

Start by standing with your feet together and your arms by your sides to the right of a chair. Lift your right hand above your head. Then, lift your left foot off the floor slowly. Hold on to the chair with your left hand for balance if you need assistance. Hold the position for a count of 10 and return to the starting position. Finally, repeat this exercise with your left side. It’s okay if it is easier to balance on your “non-dominant” foot at first. Regular practice will make it easier to balance on either foot.

2. Side Leg Raise

The side leg raise is another essential balance exercise for seniors. This exercise also uses a sturdy chair to help you improve your balance.

Stand behind the chair with your feet a little apart. Laterally lift your left leg slowly. Pay close attention to the position of your body. Your back should remain straight throughout this entire exercise, your right toes should face forward, and you should be looking straight ahead. Use your hands to hold on to the back of the chair for balance. Then, slowly lower your left leg back to the starting position. Repeat this exercise 10 to 15 times with each leg. This strengthens your groin and pelvis, reducing your chance of falls.

3. Back Leg Raises

Back leg raises are important for strengthening your glutes and lower back. Weakness in these areas is one of the leading causes of pain in seniors. It’s also a significant contributing factor to falls.

To perform this exercise, start by standing behind a chair. Hold on to it for support if you need to. Lift your left leg straight behind you slowly. Be careful to not point your toes or bend your knees. Hold this raised position for a count of one. Then, bring your left leg back to the starting position gently. Repeat this exercise 10 to 15 times on each leg.

4. Marching in Place

Marching is one of the best balance exercises for seniors of any age. However, it’s a little difficult, so you may want to perform this exercise in front of a counter or desk. Start by standing as tall as you can. Then, lift your left knee as high as you comfortably can. Lower your leg back down to the starting position. Then, lift your right leg as high as you can and bring it back down. Perform this exercise 15 to 20 times on each leg.

5. Toe Lifts

Perform this strength and balance training exercise in front of a counter, desk or chair. With your back straight and arms in front of you, lift yourself on your toes as high as you can without losing balance. Then, lower yourself down gently. Do not lean too far forward while performing this exercise. Lift and lower yourself 15 to 20 times.

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Regular exercise is essential to everyone, including seniors who are wheelchair-bound. We’ve rounded up four of the most beneficial exercises for seniors in wheelchairs that prove anyone can improve their physical fitness.

4 Exercises for Seniors in Wheelchairs

1. Shoulder Retractions

Our favorite exercise for senior citizens in wheelchairs is shoulder retractions. To perform this exercise, sit up straight and support your back muscles by contracting your abdominal muscles. Holding your arms at a 90-degree angle at the level of your shoulder, face your palms to the floor and curve your fingers as if you’re gripping bicycle handles.

Push both arms directly in front of you, extending them as far as you can without locking your shoulder joints. Bend your elbows and use your upper back muscles to pull your arms backwards until your elbows are slightly behind your torso. Imagine you are squeezing your shoulder blades together until they touch. Return to the starting position and complete several repetitions.

Once this exercise becomes too easy for you, hold a light resistance band with both hands. With your arms extended and parallel to the floor, pull the band apart. Alternatively, you can work your lats harder by attaching the resistance band to a doorknob or wall. Grip the band with both hands with your arms extended and pull it towards your body until your elbows are bent just behind your torso.

2. Toe Taps

Toe taps are the best exercise for strengthening the leg muscles. With your abdominal muscles engaged, sit up straight with your feet flat on the ground. Tilt your toes upwards towards the ceiling, then return them to the floor. Repeat this several times.

Once this becomes too easy for you, raise one leg in front of you at the hip so it is parallel to the floor. Then tilt your other toes up and down several times. Lower your raised leg back to the floor, lift your other leg, and repeat.

3. Tummy Twist

The tummy twist is the best exercise to strengthen the abdominal muscles. Engage your abs to sit up straight while your feet are flat on the ground. Holding both your arms at a 90-degree angle, your forearms should be extended in front of you while your elbows are against your sides.

Twisting at the waist, rotate your upper torso to the right as far as you can comfortably. Then, twist back until you’re facing forward again. Repeat the motion to the left. While performing this exercise, keep your lower body motionless and imagine you’re sucking your belly button towards your spine.

4. The Side Bend Stretch

The side bend stretch is another great exercise for increasing abdominal strength in wheelchair-bound seniors. Sitting up tall with your hips facing squarely forward, contract your abdominal muscles. Extend your right arm toward the ceiling while keeping the inside of your upper arm next to your ear.

Slowly bend your whole upper body to the left, making a “C” shape with your spine. Bring your right arm down and perform the same routine with your left arm. This stretch should be held for five to 15 seconds per repetition.

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Independence and autonomy are important at any age and physical fitness level. Even if you’re wheelchair-bound, you can still benefit from exercise. If you enjoyed learning about the four most useful exercises for seniors in wheelchairs, sign up to get our newsletter at Senior Health & Lifestyle News. You’ll be notified immediately when we post other great content related to fitness, finances, and much more.

Nutritional Requirements for Seniors

According to the Academy of Nutrition and Dietetics, seniors need to pay close attention to their intake of soluble fiber, vitamins B-12 and D, potassium, and calcium. Fortified milk and yogurt are excellent sources of both calcium and vitamin D. Vitamin B12 is found in fortified cereal, lean meat and some types of seafood, such as lean fish. The best sources of fiber and potassium are fresh fruits and veggies. However, frozen produce is great, too. When produce is frozen while ripe, it retains all its nutrients.

Yet sometimes it’s not possible to get all this from food intake alone. In that case, multivitamin supplements can help immensely.

The 3 Best Vitamins for Seniors

Some nutritional supplements use synthetic vitamin E and synthetic beta-carotene. Research has shown that synthetic vitamin E is ineffective for anticancer purposes and may even increase the risk of prostate cancer. When you look closely at the ingredient lists on these multivitamins, there are many beneficial ingredients missing and synthetic ingredients that are hard to absorb and may damage your health.

Here are the best vitamins for seniors that are actually easy to absorb and proven effective:

1. Optimal Multivitamin Powder

This cherry-flavored multivitamin comes in powdered form. This makes it easy to get the dose you need. Moreover, it answers the pain point many seniors have, which is difficulty swallowing large pills or capsules. Simply mix a full or half dose with water and then drink. Alternatively, you can add this to a fresh berry and chia seed smoothie.

Upon request, the company will send you a certificate of analysis. Here are some highlights of the product:

• Two types of B12
• 100 mg of choline
• 10 mcg of zinc bisglycinate chelate
• No copper
• B6 in the form of P-5-P
• 150 mg of magnesium malate for pain relief and quality sleep
• 1,000 IU of vitamin D

2. O.N.E. Multivitamin

O.N.E. Multivitamin makes the best vitamins for seniors on blood thinners because their product does not contain vitamin K. Like Optimal multivitamin powder, this product doesn’t contain copper. O.N.E. focuses on eye support with ingredients such as 25 mg of zinc, lutein, lycopene, and zeaxanthin. It also contain 2,000 IU of vitamin D, readily absorbed forms of folate and B12, choline and inositol.

3. Basic Nutrients 2/Day

Basic Nutrients 2/Day offers you the best value for your dollar. For less than a dollar per day, you can get the optimal levels of each nutrient. This product is free from food dyes, harmful fillers, and potential allergens. Double-blind, placebo-controlled clinical trials have been conducted to prove the safety and effectiveness of these supplements.

Here are a few of the highlights:

• Ideal doses of boron, copper and manganese
• K2 rather than just K1
• Highly absorbable zinc bisglycinate chelate
• Most absorbable forms of B12, B6 and folate
• 750 mcg of copper
• Selenomethionine form of selenium rather than the less absorbable selenate or selenite

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Nutrition is important at any age, but it’s especially important as we get older. While it’s often hard to meet your nutritional needs through diet alone, it’s too easy to fall for marketing traps and buy nutritional supplements that are bad for you. We recommend Optimal multivitamin powder because it tastes great, you can customize the dose, and it’s easy to swallow. To learn more about how to stay healthy in your golden years, sign up today with Senior Health & Lifestyle News to get the latest updates on everything that’s relevant to you.

The Best Diet Plan for the Elderly Family Member in Your Life

Eat Fruits and Veggies

The best diet plan for the elderly family member in your life includes plenty of fruits and veggies. Fresh fruits and vegetables are ideal, but frozen produce is a good alternative if you don’t have access to fresh produce. When produce is frozen, most of the nutrients are retained.

Do your best to include produce of all colors. Different colors are indicative of different nutrients. The most nutrient-dense produce is green or orange. Examples include kale, Brussels sprouts, spinach, broccoli, carrots and sweet potatoes.

Eat Bioavailable Proteins

Bioavailable proteins are proteins that are easily broken down and used by the body. Great sources of bioavailable protein include lean meats like poultry and game meat. Greek yogurt and milk are really good sources of protein, too.

Finally, legumes such as lentils, peas and beans and quinoa are great sources of complete or near-complete protein. In other words, these sources of bioavailable protein have nearly all the amino acids required for muscle growth.

Eat Healthy Fats

Many processed foods are loaded with trans fat. This type of fat should be avoided at all costs. Saturated fat can be identified easily as solid at room temperature. This type of fat is also bad for you. Do your best to minimize how much saturated fat is in your diet.

Instead, replace saturated fat with polyunsaturated or monounsaturated fats. These types of fats are liquid at room temperature. Examples include peanut oil, canola oil, vegetable oil and olive oil. Read labels on any processed food you buy to make sure you’re avoiding unhealthy fats.

Don’t Forget the Dairy

As we age, our bodies produce less testosterone and human growth hormone. This increases the risk for osteoporosis, osteoarthritis, bone fractures and more. The best diet plan for the elderly family member in your life includes at least three servings of dairy. Examples include milk, cheese and yogurt. These products are fortified with vitamin D which will help to keep your bones strong.

Remember Grains

It’s also important to eat at least three ounces of whole grains per day. Sources include breads, cereals, crackers, pasta or rice. Whole grains are important because they are a good source of fiber, protein and other essential nutrients. Minimize refined flour and sugar.

Stay Hydrated

Hydration is essential at any age. Depending on climate, activity level, health conditions, medications and other factors, your recommended water intake will fluctuate from the standard recommendation. Start by making sure you’re getting at least half a gallon of water per day.

Besides drinking water out of the tap, good sources of water include tomatoes, cucumbers, watermelon and decaffeinated tea and coffee. If you’re not sure if you’re hydrated enough, check your urine. It should be either very pale yellow or clear. If it’s dark, you need to drink more. Dehydration can make you feel hungry, cause cravings for salty foods, stall your metabolism, and more.

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Avoiding cataracts isn’t a matter of genetics or luck. Cataracts are a common medical condition where the risk can be controlled or minimized through common-sense steps to protect your vision. Here at Senior Health & Lifestyle News, our senior health news team has put together six ways you can keep your eyesight healthy and keep enjoying all the sights and activities you’re used to.

Senior Health News | 6 Tips for Preventing Cataracts

Protect Your Eyes

Sunglasses are fashionable and comfortable, but they’re also one of the best ways to protect your vision. Ultraviolet light can damage the proteins in your lens, increasing the risk of cataracts. Sunglasses filter over ninety-nine percent of UV rays and up to ninety percent of visual light, making them ideal for any time you’re spending extended periods in the sun or looking at a screen.

Know Your Family History

If your parents or other older relatives lost their vision due to cataracts or had a history of high blood pressure or diabetes, you may be susceptible to the same conditions. This doesn’t mean you’re destined for the same – it means you have a warning and can take corrective measures before the first symptoms.

See an Eye Doctor Regularly

Even if you’re not at a high risk for cataracts, a regular visit to your optician can put your mind at ease. A check-up is recommended every two years to compare your current eye tests with previous ones gives you a clear picture of the health of your vision. If you notice any sudden change in your vision such as finding it harder to read, schedule an appointment immediately.

Keep an Eye on Your Diet

Maintaining a healthy diet has many health benefits, and healthy vision is included. Keeping your blood sugar low reduces the risk of diabetes, and maintaining a healthy weight and blood pressure reduces the risk of heart disease – both of which can impact your vision if untreated. Studies also show a diet rich in antioxidants found in fruits and green vegetables may reduce the risk of cataracts.

Quit Smoking (or Don’t Start!)

Few are the health conditions that quitting smoking don’t help. Studies show people who smoke have a higher risk of developing cataracts and other eye ailments like macular degeneration. If you smoke, quitting at any stage begins the healing process and reduces your risks.

Stay Active

Studies show that regular physical activity reduces the risk of cataracts and age-related macular degeneration. This doesn’t mean strenuous exercise – it can be as simple as going for a walk down the block or around the grounds. Regular exercise also reduces the risk of related health conditions like diabetes or heart disease.

Protect Your Eyesight Today

The best ways to prevent cataracts are by following simple, proven tips that improve your overall health. Keep an eye on diet and exercise, stay on top of your health, and protect your eyes from the sun. You’re not only protecting your eyes, you’re living a lifestyle that will keep you healthier longer. Follow Senior Health & Lifestyle News for more senior health news, or contact us with any questions today. 

The most common signs of depression, including fatigue, loss of interest in activities or social interaction, or loss of appetite, are not a natural part of the aging process. A senior struggling with depression may just need one person to reach out and help them get the support they need to make it through difficult times. Here at Senior Health & Lifestyle News, we’ve got the senior health news you need to help. Read on to discover the best ways to help a depressed senior.

6 Tips for Helping a Depressed Senior

Be Supportive and Welcoming

While you may be worried about a person struggling with depression, the best approach is to not let them see this. When anxiety manifests as frustration or anger, it makes a depressed person withdraw. Instead, stay calm and try to find out if anything is causing the depression. Getting them to open up is the best way to start the healing process.

Don’t Use the “D” Word

Nothing makes a depressed person clam up faster than hearing the word “depression”. Depressed people rarely like to think about themselves as depressed, assuming their feelings are nothing special. To keep them from raising barriers that will end the conversation, use words like “sad” or “struggling”. This gets across your worries without making them defensive.

Create a No-Judgement Environment

Many people with depression worry about causing trouble for others. When talking to a depressed senior, the best way to get them to seek help is to empower them. Make them feel like it’s their decision to seek help. Your role is to support them as they get the help they need, not to judge them or do the work for them. By empowering them and making them feel respected, you increase the odds they’ll reach out.

Help to Break Things Down

Seeking help for depression can feel overwhelming. There are a lot of things to do and many people to talk to, and this can make the depressed person feel like a burden. Offer the support they need without taking over. You want them to feel in charge of their mental well-being and like they’re a capable person. Help them break down tasks into smaller activities they can handle easily.

Helping Doesn’t End at the Door

Seeing a therapist for the first time can be intimidating to anyone, and a senior who has never done it before may find it stressful. Reach out to both the person with depression and the therapist to see if they’re comfortable with you being on hand to assist or counsel as needed.

Now the Fun Part

A big part of the recovery process is getting back to normal activities. As your friend addresses their depression, be on hand to remind them of the things they used to love. As they’re ready, introduce those activities back into their routine. It’s easier to fight depression when surrounded by friends and fun.

The Time Is Now

If you know a senior struggling with depression, reaching out can make an immediate difference and help them begin the road to recovery. Follow Senior Health & Lifestyle News for all the senior health news you need to help the people you care about enjoy good mental health.

8 Tips for Healthy Aging from Senior Health News

Stay Social and Active

This is the perfect time to spend more time with friends and family. You’re retired and have more time on your hands, and your friends are likely in the same boat. Having a rich social circle to interact with has a positive effect on lifespan and makes it easy to stay motivated and active.

Try Something New

Have you ever wanted to try painting, singing, or birdwatching? There’s no time like the present, so pick a new hobby you’ve always wished you had time for and give it a chance. Being creative is a great way to stimulate the mind, and you might find that your new pastimes leave you feeling younger than you have in years.

Keep a Healthy Diet

All the advice your doctor gave you about eating well counts twice as much now. Watching your diet can give you more energy and improve joint and digestive health. Your focus should be on fiber and nutrient-rich items like fresh fruits and vegetables, whole grains, and lean proteins. This is a perfect time to experiment with recipes and find combinations you love. 

Get Physical

Daily exercise should be a regular part of your routine. This doesn’t mean you have to engage in strenuous workouts. Especially if you don’t have a history of working out, pushing your body too far isn’t a good idea. Finding an activity like nature walks, yoga, or stationary biking is ideal for your heart health. Aim for two-and-a-half hours of physical activity a week.

Skin Health is Key

If you want to live longer and look younger, managing your skin exposure is one of the most important steps. The risk of skin cancer increases with age, so applying sunscreen is a good way to protect yourself. This has the beneficial side effect of preventing routine sun damage, which can cause wrinkles and age spots.

Maintain Good Oral Health

A good tooth care routine is important for both cosmetic and health reasons. You should brush, floss, and rinse after waking up and before going to sleep. This prevents yellow teeth, gum disease, and tooth loss. Regular dental checkups should also be scheduled.

The Time to Quit Is Now

Just because you’ve been smoking for most of your life doesn’t mean it’s too late. Quitting smoking at any point has incredible effects on your health. You’ll find your breathing improves, you have more energy, and your risk of heart and lung disease and cancer decreases.

Stay Hydrated

The risk of dehydration is increased for seniors, so make sure to drink water regularly through the day. Keeping a water bottle with you as you go about your day is ideal, especially during any physical activity. With these eight simple health tips, you’ll find you look and feel younger than you have in years. The best way to age healthily is to enjoy life, and there’s no time to start like now. Follow Senior Health & Lifestyle News for more senior health news.