3 Tips for Stronger Bones and Healthier Joints

Our bones and joints keep us upright and mobile. If they begin to degrade, we become less able to do the things we love to do and our quality of life begins to suffer. According to the Bone and Joint Initiative, more than one in two Americans over the age of 18 – and almost three of every four adults over age 65 - are restricted in some way by a musculoskeletal disorder, such as arthritis, back pain, fractures, osteoporosis, sports trauma or other issues.

The cost of treatment for these diseases continues to increase even more than other common health problems, partly because these musculoskeletal disorders generally involve long-term pain and physical disability. Did you know that treatment and lost wage costs just in the United States was almost $900 BILLION from 2009 to 2011? These healthcare costs will only continue to increase as the U.S. population continues to age.

As Bone and Joint Health Action Week comes to a close, we want to share tips to keep your bones and joints in top shape:

• Be Active – that could mean taking a walk, doing chores around the house or even dancing. Whatever you can do to keep from being sedentary, do it. If you can’t walk outside, walk in your house or go to a local mall and walk around it. Just have fun! The more you enjoy what you are doing, the more you’ll do it.
• Strengthening Exercise – Don’t think of a body builder when you hear strength training! You could even use cans of food from your pantry to lift if they are heavy enough for you. But strength training helps to strengthen your bones and reduce the risk of osteoporosis.
• Aerobic Exercise – Whether you run, walk, climb or dance, aerobic exercise can get your heart revved up and will help build bone and keep joints healthy.

Make sure you consult with your physician before beginning any kind of exercise regimen.

At Assisting Hands® Home Care, many of our skilled caregivers are physical therapists and can help the seniors in our care keep active. We don’t want them to just sit in front of the television; we would rather have them enjoying themselves and staying as active as they can be. Whether you need someone to be with your loved one during the day, in the evening or overnight, our at-home care can accommodate your needs. You will have peace of mind knowing that they aren’t home alone when they need help with medication, fall prevention, personal care, eating or other needs.

Contact us today to schedule your free in-home fall prevention assessment at 630-305-9100. To learn more about our in home senior care, click here.

4 Tips to Reduce Your Risk of Alzheimer's

According to the Alzheimer’s Association, there are 5.4 million Americans living with Alzheimer’s; over 99% are 65 years or older. That means over 10 percent of senior citizens have Alzheimer’s disease. Currently Alzheimer’s is the 6^th leading cause of death in America, behind heart disease, cancer, chronic lower respiratory disease, accidents and stroke. It is also the only cause of death in the top 10 that cannot be prevented or cured.

There are many people around the world working hard to determine what causes Alzheimer’s so it can be prevented in the future. As recently as August 2016 scientists from the University of Cambridge discovered a gene signature in healthy brains that pinpoints the origins of Alzheimer’s disease. We will have to wait and see if this breakthrough will lead to preventative treatments for individuals who are considered high-risk for contracting this disease.

While there is no cure for Alzheimer’s or magic pill to prevent it, there are things you can do to put yourself at a lower risk of getting it as you get older. Reducing your risk of cardiovascular disease and staying social may help lower your risk.

Since September is World Alzheimer’s Month, we want to share 4 tips you can do today that may reduce your risk of getting Alzheimer’s:

• Eat Healthy: A lifestyle of less sodium, sugar, and processed foods, and more fruits, vegetables and lean meats may also help protect the brain. This healthy nutrition lifestyle also helps to lower high blood pressure and reduce the risk of developing Type 2 diabetes.

• Be Physically Active: Regular physical activity can increase blood and oxygen flow to the brain benefiting the brain’s cells. Although you should talk to your doctor before starting any type of exercise regimen, a brisk walk is a great start. Exercise will also help to lower high blood pressure and reduce the risk of developing Type 2 diabetes.

• Be Socially Active: Social interactions may help stimulate and strengthen the connections between nerve cells in the brain. As we age, it is important that we do not isolate ourselves from others. Having ongoing social contact is important for our mental and emotional well-being.

• Be Mentally Active: You may still be working, so your brain is ‘in gear’ throughout the day. But once you retire you need to find something to keep you mentally active. Whether you like to play games, do Sudoku or crossword puzzles, or learn something new, find the activity that will keep your mentally stimulated.

 At Assisting Hands® Home Care, our skilled caregivers provide companionship for their seniors and make sure they are eating right and getting the appropriate physical activity. Whether you need someone to be with your loved one during the day, in the evening or overnight, our at-home care can accommodate your needs. You will have peace of mind knowing that they aren’t home alone when they need help with medication, fall prevention, personal care, eating or other needs.

Contact us today to schedule your free in-home fall prevention assessment at 630-305-9100. To learn more about our in home senior care, click here.

Can Your Loved One Safely Drive a Car?

In general, senior citizens are less distracted while behind the wheel than younger adults. In fact, more senior citizens wear their seat belts (as drivers and passengers), drive slower and in better weather condition, and do not drive after drinking. With all of those good driving habits, one would think that accidents among with senior citizens would be rare, but that is not the case.

According to the CDC, more than 5,560 older adults were killed and more than 214,000 were injured in motor vehicle crashes in 2012. That equates to 15 older adults (of 92 total people) being killed in car crashes every day! Part of the reason that so many seniors are killed in car crashes has to do with the fact that they are more susceptible to injury, along with having other medical conditions that could become worse in an accident.

Here are 4 things you can do to make sure your senior loved one can stay safe behind the wheel:

• Make sure they get regular eye exams. A senior’s eyesight could change dramatically from year to year. By having a regular exam, you can feel more confident that they can clearly see where they are going and any obstacles around them.
• Have their primary physician or pharmacist review their prescriptions periodically to make sure there are no harmful interactions that could impair driving.
• Have them get some physical activity as often as possible. If your loved one is physically in good shape, it is less likely that a minor fender-bender would be life-threatening.
• Pay attention to their mental cognition. If you find them repeating themselves more often or if they can’t remember where they’ve been, you might want to have a cognitive check done. You do not want your loved one to be confused when they are driving.

Driving is a privilege that very few people will willingly give up. Even if your loved one has their hands at 10 and 2, their seat belt on and radio off, it is important that they stay safe on the road in other ways.

At Assisting Hands Home Care we can provide your loved one with safe transportation to and from doctors and other appointments, grocery shopping or other errands. Whether you need someone to be with your loved one during the day, in the evening or overnight, we can accommodate your needs. You will sleep better knowing that your loved one isn’t home alone when they need help with medication, fall prevention, personal care, eating or other needs.

Contact us today to schedule your free in-home fall prevention assessment at 630-305-9100.

Research Confirms Exercise is Top "Prescription" for Arthritis

In the old days, seniors who were suffering from arthritis were advised to take it easy. Sit down most of the day so as not to stress your joints, well-meaning doctors would say. Sit in a rocking chair for easy, soothing motion, at the most. Rest your joints. If it hurts, don’t do it.

We know now that this was very bad advice. Multiple studies show that inactivity not only raises the risk of arthritis, but also leads to increased joint damage and pain when a person has arthritis. Exercise helps keep the joints lubricated and strengthens the muscles that support the joints. It also helps seniors maintain a healthy weight—one of the most important things we can do to be kind to our joints. According to the Arthritis Foundation, “Exercise is the most effective non-drug treatment for reducing pain and improving movement in osteoarthritis.”

How much, and what type, of exercise is best for seniors with arthritis? Researchers from Northwestern University tracked the activity level of a group of people with arthritis. They reported, “As expected, more time spent in moderate or vigorous activity was associated with lower reports of disabilities, but researchers were pleased to find that greater time spent in light intensity activities also was related to fewer disabilities.” Said lead researcher Prof. Dorothy Dunlap, “We were delighted to see that more time spent during the day, simply moving your body, even at a light intensity, may reduce disability. Now people with health problems or physical limitations who cannot increase the intensity of their activity have a starting place in the effort to stay independent.”

Walking is often called the perfect exercise. Reporting on recent research, the American College of Rheumatology said, “Walking an additional 1,000 steps each day was associated with between a 16 percent to 18 percent reduction in incident functional limitation two years later. Walking less than 6,000 steps daily was the best threshold for identifying those who developed functional limitation.” 6,000 steps might sound like a lot, but it’s only about an hour of walking, and can be spread out over the course of a day.  

But exercising with arthritis isn’t a simple thing. If movement causes some discomfort, it can seem counterintuitive to keep doing it. And, some exercises may be bad for a person with arthritis. This all may lead to uncertainty and anxiety that tempts a person to head right back to that rocking chair.

Beginning an arthritis-friendly exercise program

The first step is to get a “prescription” for an exercise plan that’s right for a person’s particular type and degree of arthritis from the doctor or physical therapist. This will most likely include low-impact, joint-friendly activities from four main categories:

• range-of-motion exercises to improve flexibility and relieve stiffness
• strengthening exercises to help muscles support the joints
• balance exercises to reduce the risk of falls
• aerobic or endurance exercises to reduce swelling in some joints and help maintain a healthy weight

Seven ways home care helps

The next step is to stick with the exercise plan. For many seniors, this is where home care is a valuable partner. When arthritis, as well as other health conditions that are common in senior adults, make it hard to be safe and active at home, home care is a great addition to a senior’s health management regimen. Here are ways professionally trained caregivers help senior clients follow their healthcare provider’s exercise “prescription”:

Supervision and support for exercise at home. Even when seniors have been given the green light by their doctor to begin an exercise program, they are sometimes hesitant. It’s hard to change old habits of caution. But having a professional caregiver nearby provides the extra measure of confidence to take exercise to a new level—maybe even the recommended 6,000 steps. Caregivers help clients follow the exercise prescription, use weights or other special equipment, or play an exercise DVD or video.

Venturing outdoors. The doctor will most likely recommend walking as a great overall exercise, but it can be hard to stay motivated after you’ve walked around your own block a hundred times. Professional caregivers and clients can plan outings that provide exercise and a nice change of scenery. How about a trip to the park or zoo? Or a mall walk on blustery days, or just to go shopping?

Housekeeping, laundry and personal care. While these standard home care services might not seem like part of an exercise program, they are activities that can be hard for a person with arthritis. Living in a dirty home and wearing rumpled clothing can be depressing and tempt a person to just spend the day in front of the TV.

Preparing nutritious meals. When a person has stiffness of the fingers and other joints, it’s tempting to live on prepackaged foods. This can lead to an unhealthy weight gain—one of the top factors that worsens arthritis pain. Caregivers prepare meals and snacks that both meet the nutritional needs of clients and help them maintain a healthy weight.

Fall protection. The top impediment to exercise for people with arthritis is joint pain, but the fear of falling is a close second. According to the Centers for Disease Control and Prevention (CDC), people with arthritis are twice as likely to experience a fall injury. To reduce the risk of a fall, and to create confidence that the home environment is safe, trained caregivers are alert to remove clutter and other hazardous conditions that could cause a senior to trip.

Transportation to healthcare appointments and exercise class. Arthritis management often requires several different healthcare providers, and many seniors take part in special arthritis-friendly exercise classes, yoga or tai chi, balance training and other interventions. But arthritis can make it unsafe to drive. Professional caregivers take clients to all these appointments, and also help them remember instructions to better manage their healthcare.

Medication management. Analgesic and anti-inflammatory medications relieve pain and reduce inflammation, but it’s important to take them correctly. Home caregivers can provide medication reminders, pick up prescriptions, and help clients use pillboxes and other organization devices to keep track of prescription and over-the-counter medications.

Learn More

The Arthritis Foundation (www.arthritis.org) is the sponsor of National Arthritis Awareness Month. Their website offers information about the benefits of exercise, including information about when it’s safe to work out with arthritis, and when patients should refrain. Above all, talk to your doctor if you have questions about your arthritis exercise program.

Source: Assisting Hands Home Care in association with IlluminAge. Copyright © IlluminAge, 2016.

Do You Know the 4 Tips to Avoid Getting Type 2 Diabetes?

Did you know that March 22 is American Diabetes Alert Day? According to the Centers for Disease Control and Prevention, 29 million people in the United States have diabetes. That is 9.3 percent of all Americans! Most of those cases involve type 2 diabetes, which is preventable. Diabetes.org has identified that almost 26 percent of seniors over age 65 has diabetes; much higher than the national average. They also note that diabetes is the 7th leading cause of death in the United States.

There are several ways to avoid getting type 2 diabetes. Although it helps to start when you are younger, it is never too late to start!

Here are 4 tips to avoid getting type 2 diabetes at any age:

• Eat Healthier. Sure that may be easier said than done, but it doesn’t have to be. Make one simple change at a time. Put less salt on your food. Choose a vegetarian meal versus a burger or other red meat once (or more) a week. Eat less processed foods – if it comes in a box or a jar, pass it by in favor of something fresh. If you are caring for an older loved one, try to make a healthy meal for them at least once-in-a-while instead of frozen dinners which have a lot of salt, sugar and other unhealthy ingredients.

• Exercise More. If you are not getting any physical activity, try to do something once or twice a week. If you exercise a couple times a week already, add one more day to your routine. You don’t have to run a marathon to be in shape; just do what you can. If you can walk, run, bike or swim, do it! Mix up your routine so you don’t get bored. Not only will you feel better physically, but exercising your body is a great way to keep your brain healthy too. Now that’s a win-win!

If you want to help an older adult get more physical activity in their day, take a walk with them. With the spring days getting longer and the weather getting warmer it is good to get them out and enjoy the nice days. If the weather isn’t great, go to a mall and walk around. It gets them out of the house and they can interact with the environment around them.

Always consult your doctor before starting an exercise regimen.

• Lose the Extra Weight. If you are eating healthier and getting more physical activity, you may lose some of that ‘winter weight’ without having to do anything else. Being overweight is one of the risk factors for type 2 diabetes. Losing a few pounds (or more) to get to a healthier weight is very beneficial at any age.

• Stress Less. High blood pressure is a risk factor for diabetes. Focus on the things that you can change and worry less about the things that you can’t change. You remember the Serenity Prayer:

God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

Even a few minutes of meditation each day can help a person re-focus their energy and have a positive mental attitude. Help your older loved one focus on happy memories, not sad or disturbing ones that make them upset.

Once you have diabetes, you are constantly in need of controlling it, so take steps now to prevent it. With some small, easy changes to your lifestyle, you can make a big difference in your health – and for those loved ones around you.

At Assisting Hands Home Care we can provide your loved one with healthy meals and daily activity to keep their mind and body in as good a condition as possible. Whether you need someone to be with your loved one during the day, in the evening or overnight, we can accommodate your needs. You will sleep better knowing that your loved one isn’t home alone when they need help with medication, fall prevention, personal care, eating or other needs.

Contact us today to schedule your free in-home fall prevention assessment at 630-305-9100.