Seniors Site

Funny how we begin to think about improving our spiritual state as we age, just think of how insignificant it was when we were younger. Maybe it really does come with age, or perhaps we are already coming into terms with death and near-death which only makes us think how we need to hold on to something especially our inner selves.

I would like to think that we were too busy and too caught up making our lives normal and right to look within ourselves when we were younger, that’s why spirituality seemed unimportant those days but now that we are older—and maybe wiser—we feel the need to look within. To know ourselves more, and to repair the damages life has brought us.

It was said that spirituality is the only way we can put ourselves together. It connects parts of your being such as your physical body, your mind or intellect, your emotional being and of course, your soul or your core being. If spirituality is not strong enough to bond these parts, you can easily be broken by life’s difficulties and troubles.

Having a good spiritual life is beneficial to seniors. It improves quality of life and it enables us to live happier lives. If you feel good about yourself, you keep depression at bay. The practice of meditation is one way to improve your spiritual being. As we all know, meditation helps tremendously in maintaining a healthy and sharp mind.

If you would like to achieve good spiritual life, start with knowing yourself a little bit more. Writing your own life story is one good way to examine your life, i.e your accomplishments, your life’s meaning and how you felt during a certain experience. These are your feelings, your reactions, without it, you are not defined as a person.

It will also be good for you if you start accepting yourself, good and bad. It is not bad to try to be a better person or hope to be someone else however, trying without accepting your faults as part of your being will only  bring upon frustration and disappointments—certainly not a good way to build your spiritual life.

As seniors we also have fears and doubts. You need to face these things to put your spiritual life in order. Remember you can’t dodge them forever and the sooner you face them, the better. This way, you’ll put your mind at ease with things.

Also, think about what legacy you want to leave behind when your time comes. Your life’s meaning is defined by how you’ll be remembered after life. You need not change the world but at the very least, you should have made impact to the lives of the people around you.

If there is one thing seniors will learn in any meditation class is that they have to live in the now, not in the past and not for the future—that is, if you want to avoid stress. However, trying to focus on what’s happening now is not that easy especially nowadays that people are brainwashed to rushing things as if there is a fast forward button in life. Of course, there’s none and since humans are designed to live one day at a time, it only creates stress which is really harmful to your body.

While people are trying to simplify life by creating new technologies designed to make your life easier to live in, but what happens is, since tasks have become easier to do, we jump from a finished task to another without having the chance to smell the flowers in between. Everything seems so easy, your tendency is to take on as many challenges as you can in a day. Of course, that is not healthy, especially for seniors like you whose bodies need to slow down every once in a while.

But is it still possible? Yes, it can be done. If we, seniors, make it a priority. As mentioned earlier, our minds were conditioned in such a way that we only feel productive if we’re able to tackle today and tomorrow’s jobs yesterday. And, that is not usually done to free up 2 days but to be able to finish more jobs in the following days. Same goes for multitasking. I remember multitasking was once a highly regarded trait, not anymore as it is now considered as stressful and counterproductive. I, myself, experienced it, and had a hard time reprogramming myself to take it slow and enjoy every moment. Ask someone who was able to experience near-death and they will tell you that your past is not important anymore, so as the very unpredictable future, what’s more important is the here and now. That you live right here and right now.

Practice doing tasks one at a time then give yourself some rest time in between. This will allow your body and mind to focus on the task at hand and get ready for the next task. No need to get frantic and all if a task took more of your time than expected. Do things according to priority which means, you should do the ones that need your immediate attention and deal with the non-urgent ones later the day, tomorrow if you feel you’re not up to doing tasks anymore. Remember that in order to prevent stress, always put your body and mind’s needs first than anything else. It is also important that you learn how to listen to your body. This is the only way to prevent stress from happening.

I would like to put blame on the holidays for triggering my unhealthy cravings. Personally, I noticed that if I resist them long enough, the cravings don’t come strong however, if I give in two consecutive cravings then it will be a lot stronger the next time so the best possible way for me to control them is not to give in at all—hence the blame on the holidays.

For us seniors, resisting cravings is not only about staying fit and looking good, it also has something to do with our health and let’s just say that our quality of life depends on how good we’re able to balance everyday meals. Although maintaining a healthy diet is quite hard especially if faced with temptations left and right, it helps to have techniques to combat unhealthy cravings :

•    Learn to know when you’re really hungry or just craving for something not good for you. There’s a difference between physical hunger and a triggered craving. Knowing the difference will help you avoid eating on a craving.
•    Avoid triggers. What’s good to know about cravings is that they usually have triggers and it is almost always, the smell. Yes, it’s impossible to shut our nose off at all times however knowing that it is indeed a trigger, it will be easier to remind yourself that it is also a craving.
•    Indulge it once in a while but never twice in a row! Indulging a craving can actually help you stay on track with your diet. Remember, treats are good for you. Consider it as a reward for a job well done.
•    Practice mindful eating. Mindful eating involves the mind whereas cravings are desires. These two are different.
•    Welcome distractions. Cravings can also be easily forgotten. If you learn how to distract yourself from eating what you crave at the moment, your cravings will surely pass thus you escape unscathed.
•    Fill up with liquids. Craving for something? Drink a glassful of water. Liquids can quench your cravings for a while, keeping it at bay for the moment.
•    Never skip a meal. Skipping meals only intensify your unhealthy cravings since the body is put in a lot of stress and you are making room for hunger to grow. If you worry that you won’t be able to control your meals when started then go for light snacks althroughout the day.
•    Identify the emotions that come with the craving. Are you feeling lonely? Or perhaps awfully mad? Identifying your emotions is like getting to the rootcause of the problem and by getting to the root cause of it, you are better equipped in avoiding it.
•    Support system. It is important that you have someone to support you in your battle with cravings as oftentimes it is the people around you which trigger an attack.

The recommended exercise time for seniors everyday is 2-3 hours. That’s 2-3 hours every single day, 14-21 hours a week, in order to get fit—and yes, there should be no cheating on time! That’s only the time spent on a chosen exercise however, your exercising need not end just there since there are some ways to still improve your routines and get the most out of your exercises!

•    Alternate routines. You need to do moderate cardio exercises such as jogging or brisk walking 2 hours everyday. To enhance your daily exercise routine, why not do resistance training twice a week in addition to your daily cardio stint? This way you’ll also train your muscles on top of burning calories which is by the way, a very effective combination.
•    Do variations. Cardio exercises don’t necessarily mean you should jog all your might along trails every single day. You can also do cardio training using an elliptical or a stationary bike if you think it is not safe for you to go outside or you simply don’t have the time.
•    Take advantage of your energy spurts. Energy spurts are packets of energy which can be felt when doing a repetitively slow, monotonous movement such as walking. Put your energy spurts to work by increasing intensity when you feel like it then going back to low intensity when it’s gone.
•    Go for free weights. While it is recommended for beginners to use machines since they are supportive and has less chances of getting your injured, free weights such as dumbbells and barbells allow natural movement of the body, thus training your body the way nature intend it to be.
•    Train the body in alternates. Not the “split routine” mind you as it doesn’t work for everybody. I’m talking about alternating between upper body and lower body with each workout session. Of course, you do this under a professional trainer’s supervision.
•    Get proper warm up and cool down times. It is important that your body is made prepared before doing exercises and giving it time to recover afterwards. The whole idea behind these things is to just give time for your body to adjust to the activity that you’re about to do which of course, lessen the possibility of an injury.
•    Train with a buddy. Training is fun when you do it with a buddy. Shared experiences like this not only strengthen the bond between friends but also strengthen your body. It can’t get better than that.
•    Walk your way. Walking is still the best and easiest form of exercise plus it will save you a couple of pennies. Walk around your neighborhood, instead of driving.

What we need to remember is that seniors have nutritional needs different from younger people. What must be working right for our bodies 10 or 15 years ago might not anymore be fit for you now. Also, you need to consider the natural aging process of your body when choosing the right foods for you to eat. For one, your skin needs be nourished from the inside—this is not something your lotion and creams can obviously do. Then there’s the matter of getting enough nutrients into the body to protect your brain from Alzheimer’s plaques. Eating healthy and right is absolutely important for an aging body like ours!

Your everyday food need not be elaborate. In fact, munching on fruits and veggies is the best way to go healthy—must be the easiest too! Also avoiding empty calories will help you maintain a fit body. Furthermore, do note that, in general, seniors need more fiber and lesser calories in their diet. Below are some foods that are recommended for seniors, unless you are on a special diet. In such case, you will need to consult your dietician or your doctor first.

•    Milk. Of course, it has calcium which is good for your bones and vitamin D too which boosts up nutrient absorption. Milk is also recommended if you are trying to lose weight.
•    Banana. This fruit is a good source of energy since it is composed of sugars and fiber. By sugar, I meant the healthy kind, by the way. It is also very ideal for seniors with teeth and gum problem since it is soft and very easy to eat.
•    Avocado. Avocado is recommended for seniors who are having cholesterol level problems as it helps in lowering blood pressure as well as cholesterol levels. Fatty acids that are found in avocados prove to be good for your nails and hair.
•    Veggie juice. Seniors who are having trouble chewing their food will definitely get all the fiber and nutrients found in vegetables if they are in juice form. Moreover, for those seniors who are not really keen on eating vegetables, vegetable juices will also help them get their required daily intake without having to contend with the vegetable’s “veggie” form.
•    Yogurt. Yogurt is best for seniors who are lactose intolerant. Yogurt is a good milk alternative and it was found out to be good for your mouth too. Moreover, yogurt promotes good digestion which certainly seniors will benefit from.
•    Eggs. They are soft plus they are loaded with quality protein which your body needs. This will come in handy for those trying to avoid red meats but still want to meet their recommended daily intake.
•    Whole grain products. Cereals, bread—anything that is “whole grain”. This will serve as your carbo intake which will give you energy for the whole day. Furthermore, whole grains are fiber.

It’s irrefutable; seniors need exercise in order to keep everything inside their body in good, working order—well that’s besides looking good on the outside too. However, as an owner of a good, “vintage” piece of machinery known as the body of mine, I do know that not every exercise equipment in the market today is safe for me to use, or else there will be an onslaught of aging bodies bursting of muscles ala Schwarzenegger and it wouldn’t be a nice sight too.

So yes, it’s quite confusing to decide what exercises to do and what types of exercise equipments to use especially if your age is the limit. Which reminds me, consult your doctor first before starting on any program as your current state of health may not permit it or you may need certain adjustments to it such as intensity and time spent on exercising—these things are important to note when a senior is exercising. You may also want to sign up with a professional trainer specializing with geriatrics to ensure you are doing all your exercise routines right. Furthermore, if you are thinking of going to a gym, do check if the gym is seniors-friendly—that is, if it is adequately equipped with anti-slip rubber flooring which at the same time can help you prevent injuries in the instances of accidental falls.

•    Elliptical trainers. Stationary elliptical trainers are good for seniors doing cardio exercises since it trains your heart and at the same time, your hips and legs thus improving balance. It is also considered as low-impact so you don’t have to worry about hurting yourself if you are a beginner.
•    Recumbent bikes. This kind of exercise bike is much kinder to your knees and it supports your back beautifully while you concentrate on giving your body’s lower half a good exercise.
•    Dumbbells. Since dumbbells involve using just one of your hands, you’ll be able to separately adjust weight according to your hand’s preferred weight unlike with a barbell when you have to use both hands to balance the bar. Do note that it is not uncommon to find one of your hands to be stronger than the other thus the difference in capacity.
•    Rowing machines. For pulling exercises, seniors are better off using rowing machines. When done concentrating only on the upper body, it trains the back and shoulders perfectly.
•    Leg curl machine. Since you have to do this sitting down, it eases the pressure on your back while giving it the support it needs. Also, leg curls concentrates on training the legs so it gives your upper body some rest.

Now that the holidays are almost over—read: “almost” over as I am sure there are still some of you seniors still partying to the tune of “post-holiday” songs—we now need to pay attention to our holiday-abused bodies. The unfairness of it, as to what I see and feel, is that for every party you get yourself into, there would be ten times the effort to get the body right. With that said, you need to practice moderation at all times.

However, it is quite impossible to not join in the fun so below are some tips on how to do a post-holiday cleansing diet to help you get back on track:

•    The idea is to “cleanse” the body of all and any accumulated toxins during the holidays. Consider this as starting the year right by thinking healthy however, it is strongly recommended for you to consult your doctor first before starting any cleansing diet as each has their own restrictions and can be a health hazard for an aging body like ours.
•    Assess your body. Know what gets your bowel moving. For me, a bowl of oatmeal sprinkled with a sachet of organic psyllium husk usually does the trick. Some may opt to use mild laxatives, however it is not always recommended and never for maintenance. Choose healthy alternatives such as castor oil.
•    When trying to cleanse the body, try not to think about your diet, nor food. The usual trap when dieting is spending too much time thinking of what to eat and what not to, by which you end up hungry and feeling deprived.
•    For liver cleansing, take cold pressed extra virgin olive oil every night. This is the safest dosage, by the way. Please consult your doctor if you plan to adjust dosage for a maximum effect.
•    Sweat it out. There are other means to flush out your holiday toxins and it is not always southward. Sweating it out is one of the safest way to detoxify your body without really harming or upsetting any internal organs. Exercise if you can or if your range of motion limits it, go for a sauna.
•    Stick with anything liquid for a week. Having said liquid does not mean you do without the solid stuff. You still eat them however, to help your digestive system, you will need to mash it. Shakes and smoothies are good for a detox diet.
•    Do not take animal protein while on a detox diet. This include meat and dairy.
•    Of course, there should be no sugary and starchy foods for now.
•    Most seniors are healthy enough not to require a full blown detox program. Some may get away with a simple fruit-and-vegetable diet for a week.

Holidays are always a hurdle for elderly diabetics since this is a season where sweet-sugary stuff can be found in every corner of the world. In fact, keeping a sugar-free diet during holidays is quite hard considering the holiday treats that are being sent to you in observance of the yuletide season.

Just one look at that calendar of yours and you’ll see that these past few days were clearly dotted with gatherings that are sure to raise sugar-alarms left and right. For a diabetic who is in a strict diet, this means disaster! However, there are some ways for senior diabetics to maintain healthy diet and still enjoy the festivities:

•    Naturally, avoid fatty and sugary foods, if possible. It ain’t easy, yes, but it can be done. Just remember the food pyramid, and you’ll be okay. Your best bet would be vegetables. Don’t fret, most people have gone healthy nowadays so having a salad on the menu is not any more uncommon.
•    Take a light snack before the event. Nobody expects you to stuff yourself silly on their parties anyway. While it is upon good etiquette to finish everything on your plate, your host will understand it if you just nibble on few unhealthy selections, if you must take them.
•    Have a variety, if you are hosting a party. If you want everybody to enjoy your party, make sure you got everybody covered by offering a variety of food. Do note that not all of your guests can tolerate not-so-healthy foods so make sure you also have something for them to eat.
•    Look for healthier alternatives. Lesser evil may work in situations like this, you know. Instead of going for buttered vegetables, why not reach for that fruit kebab instead?
•    Know your host. Just by knowing your host, you’ll know, more or less, what’s on the menu. Surely your host won’t deprive himself come party time. If you know the host to be health conscious then most probably you won’t have a problem attending his party.
•    Bring something healthy..on potlucks. Potlucks may work to your advantage since you are required to be a food to share with the group. By bringing something that is both tasty and healthy, you are sure not to go hungry.
•    Mingle with other people. Holiday gatherings are not all about food, you know. Socializing is one easy way to not tempt yourself with foods on the table while not offending the host by not eating a lot of what they serve.

Hormone therapy isn’t only for aging women but for senior men too, although they may or may not need one during their lifetime. However, hormone therapy became popular around senior women than it has become for men due to the fact that it helped tremendously in alleviating symptoms of menopausal. Nowadays, and after its side effects have been found, healthcare professionals are advising against it and if hormone therapy is ever considered for a patient, its pros and cons are weighted with great consideration.

Reasons for considering hormone therapy vary from one group to another. For example, an aging woman experiencing bouts of menopausal symptoms may seek hormone therapy just so she’ll be able to prevent these nasty symptoms from interfering with her everyday chores. This is especially true for working women who need to stay focused all throughout the day. Whereas in men, it is most likely their sexual responses that will compel them to deliberate upon getting hormone therapy or not.

Hormonal therapy can also be considered in cases of prostate cancer but with limitations as it depends from case description. Generally, hormone therapy for prostate cancer is only recommended if you are in great shape which indicates you still have 10 years life expectancy ahead of you. Also, if you only have undifferentiated, locally advanced prostate cancer otherwise, the said therapy should not be considered at all.  This, of course, aside from the therapy’s ability to stabilize hormone levels inside your body which in other words, will prevent undesirable symptoms of hormone drops. For men, diminishing testosterone levels can cause slow metabolism, mood swings, erectile dysfunction, and decrease in libido or sex drive, among others.

Do note that effects of hormonal replacement therapy cannot be noticed instantly. It is an ongoing therapy which will help you delay or altogether, prevent, physical changes brought about by hormonal shifts.

As far as the therapy’s safety is concerned, it was found out, although not yet proven, that bio-identical hormones are far safer than its synthetic counterparts. It is also recommended for seniors who are undergoing such therapy to have regular checkup during and even after the course of therapy. This is to make sure no adverse effect is happening inside your body as a result of the therapy. Blood tests are normally requested during these times to monitor your hormone levels since having a level that is too high is not good.

Are you in constant stress? Perhaps helping your mother make that daily trip to the clinic for therapy is already busting your energy or balancing your obligation to your family, parents and your partner is already too much for an aging body like yours? If these things send you running for your favorite comfort food and you are having no problem finishing an ice cream tub meant for 4 people, then you are not alone!

Scientifically, it is your body’s response to combat the bad feeling you are having or you are about to have right now. It’s like a love affair, your brain tries to comfort your body by making it do whatever it is that makes it feel good, whether it is actually good for your well-being or not in order to keep sanity intact. That means, the “healthy you” is pretty much, helpless, under these conditions.

Of course, the best way to stop stress eating is to avoid stress at all cost. However, we all know that in an adult life, that is quite impossible right? So here are some tips to help you overcome stress eating when the urge strikes:

•    Ask yourself—everytime. It’s that simple. By asking yourself, you bring awareness to your eating, thus your conscious self waking up and taking charge. Remember that stress eating is usually done mindlessly and by bringing your conscious mind onboard, you are sure to stay on track.
•    Look for a more physical way to release stress. Like walking or running or swimming—anything just as long as it’s not eating. These things won’t need you to be always conscious. In fact, these things can be done in auto-mode which means your body takes over and do what it is trained to do while your brain takes its well-deserved rest.
•    Or perhaps something productive? Read a book, sign up for a volunteer job or maybe a good dose of knitting will keep your hands off those unhealthy things. This should be something that won’t put any more pressure on you.
•    Get someone to hug you. Any breathing person will do, so grab your hug-partner now to alleviate stress!
•    Sleep it off. Catch a few winks and it will definitely refresh you. Aside from that, it will help you let the eating urge pass.
•    Relax, the sun will still shine tomorrow no matter what. It’s all in your mind and it’s how you handle challenges in your life. Just consider the consequences of entertaining stress in your life as opposed to outshining it at every opportunity. If there’s something you can do, then do it and if there’s none then you just have to step back and let it pass.