GUEST BLOGGERS Archives - The Diary of An Alzheimer's Caregiver

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.

Preserving Memories With a Loved One—Questions to Ask Before it’s Too Late

June 11, 2018 By Rena McDaniel 1 Comment

Most of us think we have more time than we actually do. Dementia may seem to move slowly, but its stealth blindsides us when suddenly our loved one can’t remember important dates, events, or people. So many times, after my mom passed, I wished I’d asked her about this person or that event. She lost her speech a few years before her death, so even at that point I was unable to get the stories I long for now.

One of the struggles for caregivers is finding activities their loved one can participate in and enjoy. A simple activity such as watching birds at a feeder or paging through a photo album can be the perfect time for a relaxed conversation about family, growing up in a different era, how life has changed. The activity becomes less about doing and more about being. Enjoy a favorite dessert (how about a popsicle or ice cream cone?) and talk about what they loved to eat as a child, or a food they haven’t had for a while.

Don’t make it a marathon session where you try to get every question answered. Let ideas and memories unfold naturally, with subtle prompts. You’ll be surprised to hear stories they’ve never told before, or details you missed in previous conversations. Record the conversation for both accuracy and as a memento for when you long to hear their voice.

The list below is designed to start those conversations you don’t want to miss, a catalyst for gathering family history, medical history, and simply getting to know your loved one even better. While not exhaustive by any means, the questions are grouped by topic to help you organize your thoughts and decide what is most important. And don’t forget to jot down thoughts that pop up as you read through the list.

In the Beginning

Was there a story behind the name you were given when you were born?
Did you have siblings? Where were you in the birth order? How did you and your siblings get along? What did you do as children?
What did you dream of becoming?
Did you know your grandparents? Aunts and uncles? Cousins?

Memories

What was your childhood home like? (Farm, apartment, single-family home. Favorite room, hiding places. Electricity, plumbing, telephone, etc.)
Who was your best childhood friend? What did you like doing?
How did you celebrate holidays, birthdays, special events? Were there any special traditions? (special menu, treasured plate, etc.
What was your neighborhood/community like? What did you like about growing up there?

Education

What was school like when you were growing up?
What did you like best about school? Least?
What were you good at in school?
Did you graduate from high school? College? What did you do after leaving school?

Current Life

What do you like to do? What makes you laugh?
What do you miss doing?
Is there anything you always wanted to do but didn’t?
What is harder for you to do now?

Family Legacy

What special heirlooms have been handed down? (recipes, treasured items)
What stories have been handed down through the generations? (unique or notorious ancestors, talents)
Which parent are you most like? Which parent are your siblings most like? (quirks, looks, talents) Are there family traits you all share?
What do you most want people to know about your family? (current and past family members, contributions to the community, faith traditions)

Take photos of family heirlooms, awards, recipes, and other items that can be lost in a move or simply misplaced. One of my mother’s favorite things to do as her Alzheimer’s progressed was tear paper. Perhaps in her mind she was cutting coupons or tearing out recipes. We never figured out why she liked doing it, but it kept her happy and occupied so we provided newspapers, magazines, etc.

Unfortunately, we left our family photo album with her and discovered it ripped to shreds one day. We were heart broken as that album held not only our immediate family’s photos but also those of long-departed friends and relatives. Some of the photos were salvageable but most were lost. Depending on how Alzheimer’s alters your loved one’s behavior, be careful allowing them to keep beloved, priceless items unattended.

While dementia steals short-term memory, long-term memories often remain intact longer. Asking questions in a conversational way can jog decades-old memories and create bonding time while preserving family history. Have fun as you uncover family treasures.

What surprising discoveries have you made with your loved one?

You can download a free copy of the Memory Maker Highlights (these 20 questions), or the full version of my Memory Maker Family History edition HERE.

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Author Bio:

Stacy Monson is the award-winning author of The Chain of Lakes series, including Shattered Image, Dance of Grace, and The Color of Truth. Her stories reveal an extraordinary God at work in ordinary life. Residing in the Twin Cities in Minnesota, she is the wife of a juggling,

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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