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How To Keep Fit As You Age

June 18, 2018 By Rena McDaniel Leave a Comment

No matter what stage of life we’re in, frequent exercise will always yield health benefits from both an emotional and physical standpoint. With that said, staying fit becomes extremely necessary as we age. The Good Care Group provides useful insights into the vast benefits of staying fit, especially during our older years.

Many don’t know this, but as an elderly person there’s a variety of ways to stay fit — anything from simple and light daily exercises to eating a proper diet, can help contribute to a healthy lifestyle, and ultimately reduce the risk of age-related complications.

Take a look at our article to see an in-depth view of why staying fit is so important later in life, different exercise options, and even specific tips on how to perform certain exercise routines, geared towards those at an older age.

Without actively maintaining fitness and strength, day to day tasks can become increasingly difficult to carry out. A sedentary lifestyle in later life can produce major health implications, affecting everything from our bones, mobility and even eyesight.

It’s recommended that people over 65 should aim to spend 150 minutes on exercise each week, there are ways to stay fit no matter your age or ability. We have noted fun and different ways stay active as you age.

The Importance Of Diet

A healthy and balanced diet goes hand in hand with keeping fit. Food is what we use to fuel our bodies so eating the right types will give us with the energy needed to be active.

A poor diet can have emotional effects as well as physical, with studies highlighting a link between improvements in depression and anxiety when better eating habits are introduced. Changing the way you eat, opting for a more balanced and nutritional menu can help you avoid bad moods, lethargy, aches, pains and low energy levels.

Eating healthy simply begins with being more mindful, this can mean taking a little more time to consider the types of foods you are purchasing, the size of your portions and keeping an eye out for consuming too much of a particular food group.

Types of Exercises

To get the most out of your exercise, you’ll want to stick to activities which increase your heart rate but are also low impact. High impact sports and exercise require some recovery time, therefore, a person may not be able to consistently do them. As consistency is key for fitness in later life, it is recommended that people over the age of 65 do activities which are considered low – moderate intensity, these types of exercises can be completed regularly and safely.

As you build your strength you can slowly work your way up to more intense exercises for a longer duration of time, challenging yourself as your body gradually adjusts to the change. Many people are surprised at how quickly activities they once struggled with now require little effort and energy, however, it’s always best to consult your GP before increasing your activity levels.

Walking

Increasing the number of steps you take in a day is a great way to improve your fitness levels without much planning or the need for any specialist equipment. Brisk walking is the best way to get your heart rate going, it involves walking at a faster pace than you typically would.

Walking exercise can be completed in a number of locations, a 15 minute brisk walking around your garden in the morning can help get your muscles warmed up for the day ahead, combine exercise and leisure by walking around and taking in the beauty of your local parks. Community walking clubs are also a superb way to socialize while you exercise, group exercise can help encourage and motivate you.

At-home Exercises
Exercises you can complete in your home are excellent as they allow you to keep active whilst remaining comfortable. Regular at-home exercises can improve your strength, flexibility, and stamina. Pieces of the furniture in your home can be utilized as tools to aid your activity and the weight of your body for resistance.

Exercises completed from sitting positions improve many aspects of your fitness including posture and back strength. Sitting exercises use the muscles in your upper body and work wonderfully for people with existing mobility issues.

An example of a sitting exercise :

Upper Body Twist

Seated on upright on a 4 legged chair, place your feet flat on the floor, cross your arms and place your hands on your should.
Using your upper body turn your torso left as far is can go, never twist so far it becomes uncomfortable.
Hold this position for 5 seconds and repeat.

The upper body twist can help you build and maintain strength in your back and shoulders.

Standing is important for health, it encourages good circulation in the lower half of your body, with some studies indicating that standing for periods of the day can reduce risks of cardiovascular disease, and metabolic conditions.

An example of a standing exercise that can improve your fitness levels :

Sideways bends

Standing up, position your feet hip-width apart, placing your arms on either side of you.
Slide your left arm downwards towards the floor. Never slide so far it becomes uncomfortable.
Repeat this move using your right arm on the opposite side of your body.

Heavy Gardening – This is an enjoyable at home activity that can also be counted towards your daily activity. Heavy gardening can be used as a form of resistance training without the need for high spec gym equipment.

Moderately large and heavy pots can be used as a substitute for weights, helping you build strength as you pretty your garden.

Exercising in water is a fantastic way to keep fit as you age, water provides relief during exercise, as less stress will be placed on your joints. People will often find that they are able to complete more activities in water for longer durations -so much so, water exercise provide pain relief for people with arthritis

We’ve listed some water exercises that are enjoyable and help you maintain fitness:

Swimming – Swimming laps raises heart rate and provides an overall work out for your body, strengthening your lungs and heart in the process. Your local leisure center will likely have swimming sessions for different ability levels.

Water Aerobics – Water aerobics uses dancing to get your heart pumping, these sessions typically last between 45-60 minutes, 2 water aerobic sessions a week would put you well on track to hit the goal of 150 minutes of exercise.

Water Balance Exercises – A high number of people over the age of 65 have falls and accidents, many falls are due to poor balance, the injuries sustained from falls can greatly affect mobility for years to come. Water balance exercise such as water Yoga and Tai Chi can help you improve your balance, the water will provide support whilst you build strength and control. These types of classes are very useful in helping older people maintain independence and are also brilliant for well-being and relaxation.

Adding simple exercises to your daily routine can have a lasting impact on your health as you age. Once the change is adopted, increased physical activity will just become a normal thing to do. Many people are motivated to keep up their fitness routine as they recognize the change in themselves – better moods, and increased physical strength can give a person confidence and a new vivaciousness for life. The long-term benefits of fitness for older people are extensive, exercise and a healthy diet can go a long way in warding off degenerative diseases such as dementia, reduces the risk of medical conditions that lead to stroke such as hypertension, and limits the risk of falls and subsequent mobility issues.

Weight Loss and Fitness Tips for Seniors

June 4, 2018 By Rena McDaniel 3 Comments

Older adults can experience weight issues from two perspectives: lower levels of activity and slowed metabolism can cause weight gain, while medical and behavioral conditions can cause unintentional weight loss. For seniors looking to maintain a healthy ideal weight, diet and exercise are starting points. Self-care and life balance also play essential roles.

Eating well is the cornerstone of good health. Often, seniors neglect cooking and preparing meals because they may live alone or not be accustomed to making less food. It can be challenging to prepare meals for one person or a couple when many recipes are keyed to four servings or more. Seniors also tend to be frugal, which might steer them toward cheaper convenience foods that may be nutritionally deficient.

According to the National Council on Aging, seniors can run into eating problems since they require fewer calories but need more nutrients. A diet of refined carbs, for example, can lead to obesity and malnutrition as the seniors would not metabolize the extra calories and the carbs will likely lack needed vitamins. An older person’s taste could be affected by medicine or medical conditions, too, which can make eating healthy foods unpleasant. And other diseases, such as arthritis, might make chopping fresh vegetables difficult or painful. For these individuals, there are several options at the market for pre-processed, fresh vegetables.

The slowed metabolism also makes exercise a necessary element for weight maintenance. Nutritionists recommend 150 minutes a week devoted to moderate exercise for older adults. Your body burns fewer calories while sleeping and throughout a less active day, so you have to increase your activity to get the furnace going and make up the difference. Exercise benefits seniors in ways far beyond weight loss, too. Seniors can tone muscles, which helps prevent injuries and exercise can provide emotional wellness, also. Activity is essential for a senior’s total well-being, but is often reduced during old age because of infirmity or listlessness.

When seniors need motivation for exercise, highlighting the social aspect and incorporating self-care can do wonders. Various activities are gateways for positive social experiences. Exercise classes, dancing or even just walking with friends are all ways to meet and interact with others. All too often, seniors fall into a rut of inactivity where each day is the same as the last. Combining inactivity with a poor diet is a recipe for heart problems, disease and mental health concerns.

This same rut that causes inactivity also can create conditions for depression and other behavioral health concerns to develop. Then, these conditions have a compounding effect on poor health by discouraging activity and encouraging unhealthy eating as a way to self-soothe. The depression and anxiety that can be common in seniors also can affect weight in another unhealthy way by creating unintentional weight loss. While to the outside world they might look healthy, they run the risk of nutritional deficiency that can rob their health.

Exercise can boost depressed moods. Despair follows inactivity much too easily. Anxiety, too, grows during loneliness and restlessness. An exercise plan tunes your body and elevates mental health.

Senior fitness ultimately requires a careful balance. Both exercise and healthy eating have benefits beyond healthy weight maintenance. Activity positively affects mood and proper nutrition can stave off disease and other health concerns facing seniors.

Alzheimer’s and Automobiles: Staying Safe on the Roads

May 28, 2018 By Rena McDaniel Leave a Comment

In 2016, 3450 deaths were caused as a result of distracted driving. While anyone can lose concentration while at the wheel, those with neurological conditions are at a higher risk. When you find out a loved one is living with Alzheimer’s there are plenty of changes that have to be made, but have you thought about driving habits? There are things to consider both when a person with Alzheimer’s gets behind the wheel, but also when they are a passenger. The following will keep you safe as a carer, as well as looking after the well-being of the person you are caring for and any other person inside or outside the vehicle, ensuring a safe and happy journey for all.

Is It Time to Stop Driving?

So your loved one is showing early signs of Alzheimer’s. Do they need to give up driving straight away? In most cases, the answer is no. Driving is a common and often indispensable part of an adult’s life. It is something which comes naturally and improves over time. As you age, however, your reaction times and concentration levels will decrease, but this isn’t necessarily the end of the road.

Talk to the person you care for and ask for their opinion. This is a good place to start with any issue you might want to raise. They can tell you if they feel less alert, but they may not do so until you ask. You should be clear that one day they will no longer be able to drive while reassuring them that this is the case for all drivers. Ease the transition by encouraging them to drive less and use public transport more to allow them to become comfortable with the process.

Of course, if their driving becomes dangerous, it is time to stop. Are they driving erratically? Do they seem to lack control of their speed or the car’s controls? If so, it is also time for them to move on from driving. They may feel anxious, confused or angry by the driving experience, so encourage them to consider becoming a passenger instead, where they will feel more relaxed.

Ensuring the Safety of Passengers with Alzheimer’s

Once the driving period of your loved one’s life is over, they will return to being a passenger. This could take some getting used to, and it is worth taking some precautions. First and foremost, ensure the car is safe for all occupants, and that its service record is up to date. You want your passenger to feel safe at all times, which requires a vehicle that runs reliably and smoothly. You should drive slowly and carefully, taking regular stops if required. This will keep them calm and comfortable so that there is little risk of them distracting the driver.

Safe driving practice requires complete concentration on the road ahead. If this is lacking, then, unfortunately, a person’s time on the road must end. Help your loved one to transition by encouraging them to slowly switch to alternative means. If you are their driver, then you need to ensure that you create a comfortable driving experience, by keeping the car in good shape and driving extra carefully with plenty of stops. This will keep everyone free and mobile for many years to come.

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Everything You Need To Know About Alzheimer’s Disease

May 22, 2018 By Rena McDaniel Leave a Comment

Although Alzheimer disease was first discovered almost 500 years ago, it was until 70 years later that it was identified as one of the most serious dementia. While it mostly affects older people, its early signs are usually genetic. But what is Alzheimer? Well, Alzheimer disease is a neurological disorder where the death in the brain cells causes cognitive decline and memory loss. In 2013 almost 6.8 million people in the USA had been diagnosed with Alzheimer. This number is expected to double by the year 2050. Since it’s progressive disease its symptoms usually worsen over the years. In fact, in the USA it’s the sixth leading cause of death.

Here is everything you need to know about Alzheimer’s disease

Alzheimer’s is a devastating disease that many people have encountered by know very little about. In this article, we unpack everything you need to know, including causes and potential preventative measures.

Alzheimer’s disease is a terrible, destructive disease that robs people of their memory, social abilities, and ultimately, their life. And while many people have to contend with the disease, most people don’t have a full understanding of it.

Let us help with that.

Alzheimer’s was first discovered in 1901 by Dr. Alois Alzheimer. Dr. Alzheimer had been working with a patient named Auguste D., who had experienced sleep issues, memory loss, mood swings, and general confusion.

After her death, he found that her brain had developed a peculiar atrophy, which included tangles and plaque in her brain that was especially strange due to her age. While the deterioration of the brain may have been somewhat expected among older patients, August D. was a younger patient. Today Auguste D. would be diagnosed with early onset Alzheimer’s disease, which affects about 10% of Alzheimer’s patients.

There are some alarming statistics regarding Alzheimer’s Disease that may not be commonly known. Alzheimer’s is the sixth leading cause of death, and in some studies, it is coming up third.

In America, almost two-thirds of people with Alzheimer’s are women. The cases are increasing, and by 2050 it is predicted that there will be triple the number of people suffering from the disease. Every 65 seconds, someone in the United States develops Alzheimer’s Disease, and it is currently affecting 44 million people worldwide.

Clearly, it’s a massive problem.

What is Alzheimer’s Disease?

Alzheimer’s disease is a form of dementia that causes a breakdown of memory and cognitive abilities. A gene is known as APOE-e4, and other forms of the APOE gene, may be an indicator of future Alzheimer’s patients, although not all people with this gene will develop Alzheimer’s and not everyone with Alzheimer’s has this particular gene.

This disease usually attacks the hippocampus, which is the area responsible for forming memories, and is why Alzheimer’s patients will often experience short-term memory loss as an initial symptom.

In Alzheimer’s sufferers, a substance called beta-amyloid clumps into plaque that builds up between neurons, resulting in a deterioration of brain function. In addition, another substance known as “tau” creates “tangles” inside the neurons in the brain. Eventually, neurons are not able to communicate. They lose the ability to remember, make decisions, and function independently.

In addition to the plaque and tangles, there’s also research that indicates there is a problem with the way that the brain processes glucose in people with Alzheimer’s. The patients exhibited a break down in glycolysis, the process that breaks down glucose, which resulted in a more severe distribution of plaque and tangles.

There has been increased research into a link between a person’s cardiovascular system and their risk for Alzheimer’s. A healthy heart helps keep a brain healthy with good blood flow. People with a poor cardiovascular system are at a higher risk for Alzheimer’s.

What is Dementia?

Sometimes Dementia and Alzheimer’s disease are used interchangeably, but this is not entirely accurate. The dementia definition is similar to Alzheimer’s disease — a loss of cognitive functioning and behavioral abilities — but dementia is not limited to Alzheimer patients. Alzheimer’s is the most common form of dementia, but other types of dementia include Vascular Dementia, Dementia with Lewy Bodies, and Parkinson’s disease.

What Are The Stages of Alzheimer’s disease?

Alzheimer’s is not a disease that overtakes the brain quickly. In fact, from the earliest signs of Alzheimer’s, it may take years before a person suffering from it will reach the final stages.

While there are multiple ways that people categorize Alzheimer’s disease, the most common is in seven stages.

Stage 1: No Impairment.

The initial stage of Alzheimer’s is usually not detected at all.

Stage 2: Very Mild Decline

The individual may experience instances of memory loss but it is difficult to distinguish between ordinary forgetfulness that may come with age.

Stage 3: Mild Decline

People who are associated with the individual with Alzheimer’s, like family or co-workers, may begin to notice that they have a difficult time with memory or concentration.

During this stage, a person with Alzheimer’s may begin to forget the right words or names of things or people, have difficulty following even familiar routes of travel or may struggle to pick up new skills or information.

Stage 4: Moderate Decline

Stage 4 is when it becomes much easier to diagnose a person with the disease. During this period a person with Alzheimer’s may begin to experience uncontrollable changes in mood, struggle to accomplish complex tasks like bill paying or cooking meals, and begin to forget personal information from their histories.

Stage 5: Moderately Severe Decline

During this stage, individuals with Alzheimer’s will exhibit large gaps in thinking and memory. They may begin to forget important information like their phone number or address. They may be confused about where they are, or what is happening in their lives, and they will most likely no longer be able to function without assistance.

They will still be able to do some tasks for themselves like getting dressed and using the bathroom, and they will still be able to recall significant details about themselves and the people that they are closest with.

Stage 6: Severe Decline

At this stage, the individual will need a great deal of assistance. At this point, they may struggle to accomplish tasks appropriately like dressing or remembering to flush the toilet. They will also struggle to control bowel and bladder movements. They may experience feelings of suspicion or paranoia and may feel alone. They may forget or confuse important people in their lives and their personality will probably be noticeably different.

Stage 7: Very Severe Decline

By the seventh stage of Alzheimer’s, a person will need full assistance to live. They will have severely limited speech, and will not be able to sit up, eat, or walking. Each of a person’s abilities will fade during this period and they may not be able to walk at all or may struggle to swallow. Eventually, if they live long enough for it to happen, their organs will begin to shut down followed by death.

Prevention of Alzheimer’s

Due to Alzheimer’s devastating results, many hours and funds are being spent on discovering a cure. At this time, scientists are not entirely sure what causes Alzheimer’s disease or how to stop it.

A standard curve has not been found, but there are some studies that suggest that the disease may be delayed, prevented, or even reversed. Below are some examples of studies that offer some hope for Alzheimer’s patients.

MIND Diet and General Diet Changes

One of the main areas of focus for preventing or slowing down the effects of Alzheimer’s is a change in diet. The MIND diet is an acronym standing for Mediterranean-DASH Intervention for Neurodegenerative Delay, and some studies suggest that the MIND diet can help reduce the risk of Alzheimer’s.

The MIND diet is the introduction of 10 important foods, and the exemption of 5.

10 Foods to eat on the MIND diet:

Berries at least twice a week
Spinach and other green leafy greens at least six times a week
Nuts five servings a week
Fish at least once a week
Poultry twice a week
Wine – at least one glass a day
Vegetables at least once a day
Olive Oil as the main oil for cooking
Whole Grains 3 servings daily
Beans – at least four times a week
5 Foods to avoid:

Red Meat no more than 3 servings a week
Fast food/fried food less than once per week
Cheeseless than once a week
Pastries and Sweets should be very limited
Butter and Margarine – less than one tablespoon daily
While it is not entirely known why this diet may help, scientists have their theories. Keith Pierson writes, “…scientists who created the diet think it may work by reducing oxidative stress and inflammation. Oxidative stress occurs when unstable molecules called free radicals accumulate in the body in large quantities. This often causes damage to cells. The brain is especially vulnerable to this type of damage.”

High consumption of fats (especially from red meat) can cause inflammation and can create an excess of free radicals in the body. These free radicals can cause damage to brain cells which is even more concerning for a person suffering from dementia.

Diets rich in vitamins C and E can help reverse the number of free radicals in the body, thereby helping to protect brain cells. In addition, consumption of vegetables, fruit, and fish rich with omega-3 are helpful with general memory and brain function.

Supplements that are associated with general brain health may also be beneficial. Some of these supplements may include additional omega-3’s, ginkgo biloba, coenzyme Q10, and alpha lipoic acid.

Additional Steps

There are other healthy lifestyle options that may help reduce the risk of Alzheimer’s. Due to the perceived link between a weak cardiovascular system and Alzheimer’s, exercise can be a helpful tool to promote a healthy brain. Scientists suggest a minimum of 30 minutes of moderately vigorous exercise three to four days a week for overall health.

Not smoking, reducing stress, and getting enough sleep are other suggestions that may reduce the risk. There is a small amount of evidence that also suggests that continuing to exercise the brain can be beneficial. Learning new skills, connecting with people, and practicing cognitive activity could help.

Synergistic Treatment

There was one small trial performed in 2014 at UCLA that used a comprehensive plan to treat Alzheimer’s patients. Of the 10 people in the study, there were 9 positive outcomes using this plan.

In this study, they likened typical Alzheimer’s treatment plans to using one very good method to fix one hole in a leaky house when there are 35 other holes. While the drugs prescribed may fix one problem associated with Alzheimer’s, there were 35 others that the drug could not compete with. Therefore the drug appeared to be ineffective.

In this comprehensive plan, they targeted issues with each particular patient. Treatment included things like exercising, dietary changes, increased sleep, meditation, supplements, and hormone replacement therapy.

Dr. Dale Bredesen who was responsible for the study, said, “…a broader-based therapeutic approach, rather than a single drug that aims at a single target, may be feasible and potentially more effective for the treatment of cognitive decline due to Alzheimer’s.”

However the scope of this study was very small, only including 10 participants. There is not enough research into this method to know if it would be effective en masse.

Conclusion

Alzheimer’s disease is a very sad and devastating disease. Scientists and researchers will continue to invest money, time, and energy to find a cure for this disease that affects millions.

One beneficial thing that all people can do is to raise awareness for this disease that could easily affect us or our loved ones. The more awareness of the disease, the more likely that we will come up with a cure.

The second thing people can do is to strive to live healthy lifestyles that will help lessen the risk of developing Alzheimer’s.

The brain is a beautiful thing. We’d be wise to do all we can to protect it.