Seniors Site

It’s not only your body that needs exercise, but also your brain! Bear in mind that as we age, our entire physical being begins to deteriorate so it is important that we start taking care of our body early on to somehow delay the aging process. Alongside with it are the 101 age-related and/or lifestyle diseases and illnesses that may plague us during our golden years. However, studies have shown that one of the fastest degenerating parts of our body is the brain which accounts to the sheer number of seniors suffering from Alzheimer’s disease.
Like exercising the body, seniors are always reminded to train the brain regularly. But how often is regular exactly? And how hard should it be to fully work it out—and we are not talking just about anything there is to think of instead your brain should stay away from anything that will stress you out. When we exercise our brain, it should be something that will make it think outside of the box and yield creative, happy thoughts. Also, it is essential to provide your brain the nutrients it needs, in other words, you need to feed it too.
Let’s tackle the frequency first. Unlike physical exercise which needs at least 1 hour and half of working out per day, exercising your brain has no specific time period but it is most recommended for seniors to train your brain as often as possible which means almost always. When working it out, make sure that your brain uses all faculties possible which means it should be able to think forward, backwards and sideways. It is most recommended that you engage in something that will make you remember things that are otherwise forgotten—again, no unhappy thoughts please! Activities like crossword puzzles are the most recommended since it will boost your noodle in catching the right word to write down.
Snack on nuts and berries as they are rich in anti-oxidants and Omega3, the ultimate brain foods! Also, nuts, particularly walnuts, are known to boost melatonin, the hormone responsible in keeping your circadian cycle in its right track. In other words, nuts are not only good for the brain but it helps you sleep well at night too!
Some alternative ways work well in an aging brain too, such as trying online games whenever you have a short break instead of wasting your time doing unproductive things. Do take note too that most video game consoles offer games to train your brain as well. Now is the time to grab that joystick out of your grandkid’s hands!

Today, you can smell love in the air and there’s no denying it, it’s infective as ever! It’s hard not to get caught up with all the hustle and bustle of it. Whether you’re single or attached, you’ll certainly get the feeling that you need to join in the celebration and make someone feel loved today. Just this morning, my granddaughter who is currently living with me just arrived after spending the night at her cousin’s house holding a little heart-shaped balloon and a lone, red rose which I dearly suspect came from my own garden. She extended those chubby arms and in her 8-year old, high-pitched voice, shouted at the top of her lungs “Happy Valentine’s Day, Nana!” with a grin so big, it made my heart melt. I don’t know but little gestures like this, I appreciate more. I held back the tears because this kid might take it the wrong way, said thank you and I love you then kissed her cheeks.
These things made me think how important it is for me to stay alive longer, to be able to see them grow and build their own lives. I want to be there when they need me and knowing how they appreciate my being there for them is enough for me to go on, no matter how hard life can be. Since it’s a heart day, let’s direct our attention to that little muscle which has both medical and profound meaning, the human heart.
Now that I am old, I take an extra effort to take care of my heart as I see it getting vulnerable everyday. Of course, dying of an unexpected heart attack is not my idea of a stylish death so I am really conscious of getting my aging heart as healthy as can be.  Oftentimes, seniors tend to forget about their hearts, setting aside its needs, until they experience usual heart problems such as chest pains and palpitations. Problem is, when you reach this point, it is usually too late as the heart disease already progressed into something more damaging—and yes, life threatening too. As much as possible, make it a habit to care for your heart and never wait for the worst to come. Here are some easy ways to take care of your heart:
·    Do cardiovascular exercises. When you do these exercises, make sure you clearly know where your intention lies. Cardio is done for many reasons; some go for it to lose weight while others do cardio to tone their legs. Yours should be moderate cardio exercises that will just keep your heart beating adequately. No need to stress your heart, just give it its much needed exercise.
·    Go for high-fiber, low-cholesterol diet as it is the most heart-friendly diet. Make it a point to eat oats in the morning as it lowers cholesterol.
·    It was found out that lack of sleep causes calcium buildup in the arteries of the heart which leads to heart attack and stroke. If you love your heart, get enough rest and sleep. Read report here:  Lack of Sleep Linked to Heart Problems
·    Avoid stress as much as possible. Stress triggers hormonal reactions vaguely understandable by the body thus it fires up signals for which the heart takes the direct stress. As you get older, you must learn how to manage stress in your own ways.
·    Take supplements prescribed by your doctors. Your supplements should consist of Omega-3, antioxidants, and B-vitamins.

Yoga is not all exercise, in truth, it is a lifestyle for all yoga enthusiasts. As your yoga instructor might be teaching you, practicing Yoga means releasing distractions your mind and body might be having right now.  In order to maintain a healthy, balanced equilibrium, Yoga teaches us to limit disturbances in our daily lives by way of unburdening ourselves of lies, hatred, violent thoughts, unfaithful acts, and even refocusing our thoughts away from material things which tend to occupy a human’s mind most of the time. The practice of Yoga will not only make you physically fit and strong but also will help you maintain a mind that is both balanced and aligned to each and every part of your body, making movements more controlled.
Like most seniors, the major reason for us to get engaged in Yoga is fitness and hopefully regaining balance. I must admit, the first few sessions were harder than I thought it would be. I found myself dangerously swaying left to right, even toppling over many times while I eye enviously other seniors in the room confidently doing all the poses without hesitation. Fortunately, my instructor has been very patient with me, helping me to attain right form and posture during sessions, even allowing me to rest when needed.
But like I said, Yoga does not stop there. To further help us in achieving perfect health inside out, we must also give attention to the food we eat. Eating the Yoga way, both quantity and quality are considered. It should be a source of your body’s vitality and restore health no matter what age you are in. A Yoga diet is mostly veggies and fruits. As much as possible, it should be fresh and natural. In a Yoga diet, it is also advisable that we eat less than our capacity everytime so that we are always light and active.
Proper digestion is very, very important in a Yoga diet. Chewing your food slowly everytime you eat will tremendously help your digestive tract in processing your food intake hence proper digestion. Overeating is a big no-no as it will only make you feel heavy, not to mention overloading your digestive system, making it harder for the body to absorb essential nutrients.
The practice of Yoga also believes that the food we eat has a direct effect on our mind and body’s equilibrium. It influences the way we think and act thus keeping a wholesome diet is very important if we want a physically and mentally healthy life. Those who are strictly into Yoga diet know that avoiding stimulating food and beverages is a must such as coffee, alcohol and spicy food.

The other day, I was talking about how to protect your knees, today, I’m going to blog about what to do if it’s already damaged. We’ve heard about knee replacement surgery, as well as its twin sister—and equally gruesome, if truth be told—hip replacement. For a senior like me, I find it weird that parts of the body can be replaced with bolts, nuts and whatnot, making us, more or less, look and feel like half-man, half-robot.
Kidding aside, knee replacement surgery is a major operation. Seniors are the most likely candidates for such operation since their knees are usually beyond repair. Knee replacement surgery should be your doctor’s last resort. That is, if all else fails. Which means to say, there are many treatments available for your aching knees and you should try them all before subjecting yourself to a knee replacement operation.  By the way, it takes years of wear and tear before your knees finally give up, unless of course if it’s eating itself away!
In a knee replacement surgery, the doctor will remove the damaged knee and replace it with metal and sometimes, plastic held together by wires and cement. You would know if it’s time for you to undergo a knee replacement surgery if there is a persistent pain in your knee area despite of medication and treatments. This pain should be characterized by sharp, crippling pain which prevents you from doing normal activities of the body such as walking or just simple bending of knees. For seniors, there are many factors considered before a knee replacement surgery, some of which are:  age, overall health and bone density. Keep in mind that your doctor will still try to find other ways to save you from your aching knees other than surgery since the cons sometimes outweigh the pros. Total knee replacement is NOT recommended for adults 40-50 years of age, unless they suffered a badly damaged joints as those of athletes’.
For seniors who are having doubts about having their knees replaced, there is a new procedure which aims to lessen the recovery time after surgery but still achieve the same result as that of total knee replacement. MIS knee joint replacement or Minimally Invasive Surgery will only require a small incision to insert the implant. However, due to the “newness” of the technique, only a couple of doctors are known to do such procedure. If your doctor is not one of them, you are most likely to be referred to someone who does.
What you should expect after a surgery? Seniors are required to undergo physical therapy the soonest possible time to avoid stiffening of the surgical area. To avoid blood clots from happening, you will be given a series of medications to thin the blood. Bear in mind as well that these implants are not intended to live forever. They, too, wear out in time. However, in the mean time, you should enjoy your newfound knees and use it while it’s as good as new.

For as long as I can remember, there’s always a pain present in and around my knees. They may differ in intensity and levels but I tell you, they never, not even once, leave me. They are just always there; dull, crippling, whatever! Some say, it has something to do with gender but I’ve seen members of the opposite sex in much worse shape than what I have now which, by the way, I could consider manageable at times.
When I was young, my coach used to tell me to always protect the knees when engaging in sports, no matter how fit and athletic you are. It’s because like a cracked eggshell, the injury never really heals, they just keep themselves together. However, they are bound to bring hell come 45 years and up, some even younger. Which brings me to my point:  fit or unfit, seniors are vulnerable to aching knees.
Here are 10 easy ways to protect your knees and hopefully, make aches and pains of the knee a little more manageable!
·    Know the enemy. Are you prone to osteoarthritis? Know that osteoarthritis has several factors which could trigger the said disease. These are:  age, weight, past injuries, hereditary factors, and inactivity leading to weak muscles.
·    Assess your current health status. Did you know that some diseases and illnesses you may have right now could affect your knees? For one, diabetes is known to cause joint troubles particularly around the knee area. Get your doctor involve by assessing your health condition together.
·    Maintain a healthy weight all throughout your life, especially when nearing the golden age as this is when the knees are at its weakest. Know that the knees take the most pressure of the body’s heaviness and weight so please be kind to your knees. The lighter you are, the kinder it is to your knees.
·    Avoid activities that can injure your joints. These are activities in which your joints are regularly subjected to high-impact stress. These are very common in the sports industry. Prolonged standing can also induce too much stress on your knees.
·    Move adequately enough. Try to build and strengthen muscles around your knees by performing exercises which have a lighter impact on the joint itself. Muscles support and protect the joints.
·    Walking devices prove to be helpful especially when there’s already an ache present. No need to induce stress to an already hurting knee.
·    In an event that you fall, trip, hit or whatever your knees, consult your doctor at once and have them evaluate the extent of damage. Never self-assess!
·    Try to find a fitness program or regimen that is kind to the joints. It is best if you train under a professional instructor’s supervision.
·    Take pain reliever if you need to. You don’t have to endure pain and have it run your life, take control!
·    Eat healthy. You will need calcium, vitamin D and those with omega-3 fatty acids to make your bones stronger and keep inflammation at bay.

We’ve heard from our mothers and grandmothers, even from our nosy neighbors, the saying “an apple a day, keeps the doctor away” one too many times. Variations would be: dentist, stress, and other things that generally scare us for no apparent reason other than its cost. In truth, apple can really keep all things bad at bay especially for seniors whom supplements are almost considered a way of life! Apple was found out to be rich in antioxidants which, of course we know, is the magic word for anti-aging.
While apple is no fountain of youth, it certainly benefits seniors when consumed regularly. Aside from that, apple can be eaten raw or cooked and be prepared 101 ways to excite your palate. It can even benefit your skin just by applying it topically and let it sit there for a while before rinsing. Not only that, apple’s byproducts, such as apple cider vinegar, are also used for curing many minor illnesses.
The part I like the most is when harvest season comes and apple picking becomes an instant family affair! Participants vary widely in age. There will be toddlers, mid-lifers, seniors, teens and yuppies, as they call them. They will all be gathered to one ceremonious affair called “apple picking” and go home with a trunk-full of freshly picked apples afterwards! The only problem, for me at least, is how to pick them off the ground without having to break my back! Here are some fast facts about the well-loved apples:
·    When apple picking, it’s okay to pick them off the ground as they are perfectly okay even if they fell off a tree. However, do place them gently in your basket, instead of throwing it in as you would in a basketball game! It would be nicer if you cushion it with newspapers so they won’t bruise.
·    Preserve its protective coating by not washing them with water if you are not ready for them yet. The protective film will prolong your apple’s shelf life.
·    It’s quite impossible to finish off your fresh picks in just one sitting, besides it’s not included in your doctors advice to have an apple overdose to cure all your age-related illnesses away! Give storage advices to people who attended your apple picking party such as how and where they should be stored away.
·    Apples are good for seniors. Why? It’s because it contains no fat or cholesterol and low in calorie too. It also has vitamin C which boosts your immune system. A serving of an apple is enough to provide your body with anti-oxidant it needs.
·    There are thousands of varieties of apples growing in the US alone. Each has their own distinctive taste and characteristics which will suit your purpose perfectly.
·    Apples are the most consumed fruit globally. It’s quite hard to miss them in any country as they are grown and imported everywhere!

Now that holidays are over and reality is slowly starting to sink in, we often find ourselves assessing the damage that has been done. The broken wallet, the additional work of putting away decors and whatnot and most of all, holiday bulges which will be a constant reminder for the months to come of how loose we were on our diet over the holidays. But, admit it or not, it cannot be helped. All we need to do now is reestablish our proper mindset and do some damage control!
Holiday bulges are a direst result of too much alcohol and sweets—staples of such festivities–during the holiday season. Tradition has it, holidays are meant to be enjoyed; a time to let go of all restrictions and just do whatever you want! It’s almost a sin to even hold back on all those yummy treats right? Especially if it’s you who cooked them! Don’t fret, gaining a pound or two should not throw you off the track, instead, consider it as a little obstacle which you will surely overcome in no time! Here are some ways to win your battle of the holiday bulges:
·    Flush them out. By now, your system must be drowning with alcohol and your liver with fatty substances. The problem is, these things are not easily flushed out unless you specifically take the effort in doing so.  Your number one, safest, natural detoxifier would be water. You can also explore other natural ways to detoxify yourself, just remember to ask your doctor about it prior to administration.
·    Load up on vitamin C. Vitamin C will boost your immune system which will enable you to fight off any potential diseases. Unfortunately, it gets depleted when mixed with alcohol. If you know you were a holiday drunkard, then this is the time to replenish your Vitamin C reserves.
·    Make fruits and vegetables your bestfriend! They will help you fill full on the stomach without you having to worry about additional pounds. Include them in most of your meals if you can’t help but eat other things but do snack on them.
·    Sweat it out. How else would you melt those holiday bulges? No tricks, just plain old sweat and try not to find a way to make it easier. The word “easy” is not really associated with “sweat”, you know.
·    No crash dieting! Did you know that crash dieting will actually make you fat? Not only you are doing yourself an injustice but also it will only make your blood sugar levels go haywire! Crazy sugar level is equal to energy depletion, weight gain and stress.
·    Get the right amount of sleep. For some reason, not getting an adequate number of sleeping hours is found to be the culprit for some weight gain incidents. It was said that your hormones have a lot to do with it.

In our effort to lead a much healthier life this year, we must first raid our own medicine cabinet—in this case, our collection of vitamins and supplements taken on a regular basis to keep us strong and nourished!

It was said that seniors are spending billions every year for supplements that promise better health, improve memory and endurance—sex included. No wonder, as they are considered as the top three concerns in a seniors’ life. In general, anything with the word anti-aging printed on the packaging is sure to grab our attention!

Aside from eating healthy, we seniors need to take additional supplements. Admit it or not, our bodies can no longer process our food the way it used to. The food we eat, no matter how healthy, can no longer provide us our daily nutritional needs. On the other hand, too much synthetic vitamins and we get a chemically-drenched body. With that said, it is but normal to have a balance somewhere.

Nowadays, alternative health products are popular. Part of the reason why there are thousands, if not millions of health products sporting the words “natural” and “herbal” to go along with “anti-aging”. Before we continue with the list of recommended supplements for older adults, it’s highly advisable for seniors to buy only from reputable companies. They may be a little expensive but you know you’re getting the real deal. Also, please remember that anything you take—even food—can react with the medications you are currently taking so it is wise to consult your doctor first if a certain product interests you, to avoid any health complications from happening.

·    Vitamin E. Vitamin E has a long-established reputation of being an anti-aging supplement which works from within. Since it is naturally occurring in our bodies, it is assumed that Vitamin E can do no harm to one’s body when introduced moderately.
·    Calcium. Of course, who doesn’t want stronger bones in their golden years? Unfortunately, it seems that the recommended minimum age for taking calcium is getting lower and lower by the minute! Maybe this generation is not getting enough calcium in their diet hence the supplements.
·    CoQ10. Naturally produced by the body, CoQ10 is said to decrease in number as we age resulting to heart disease, Parkinson’s disease and even cancer. It also aids in metabolic activities inside the body.
·    Garlic. When eaten raw and in large amounts can help stabilize your cholesterol levels, albeit temporarily. Garlic is known to improve blood circulation.
·    Melatonin. For seniors who are having trouble getting their goodnight’s sleep, this is for you! Melatonin is naturally produced by the body but like any other substances found inside of us, it tends to lessen with age.

What I like best when a new year comes in is that it gives a feeling of hope and something to look forward to while shaking away all those bad things that had happened to us in the year that’s about to leave. Sometimes I find myself smiling broadly and acting giddily minutes before the turn of the year.

With all the things that we seniors have been going through and experiences we have had, sometimes what we really hope for is finding happiness and be able to maintain it for the rest of our lives. Unfortunately, happiness is one thing that’s quite hard to achieve especially if we still haven’t come to terms with our own selves.

To start the year right, we must include happiness in our to-do tasks for the year 2010 a.k.a seniors’ new year’s resolutions. Sometimes happiness involves conscious effort in our part and even if it was said that you don’t go searching for happiness as it should find you. In today’s world, it’s important for you to know what brings happiness in your world, keep it within reach and use it when life strikes hard at you. Happiness is your own weapon, something that will never fade nor vanish which makes it all the more important for seniors whose life seemed stable and monotonous but in reality, is full of surprises!

Like stated earlier, happiness starts with accepting your own self. Be it wrinkly skin or gray hairs, or even a bad knee, if we are not happy with what we have and make the most out of our situation, it’s impossible to be happy. If we insist on carrying the heavy load of regrets and disappointments, seeing all those beautiful things in life would be hard, much less appreciate the things that have been kind to us.

Seniors’ lives are full of transitions. There will be adjustments. Companions come and go, even our loved-ones tend to just disappear in nanosecond. Then there’s the issue of soul-searching and finding answers that could even be nonexistent. Happiness can only be found if we focus on doing what matters most to us and stop doing things for other people, unless of course, the deed satisfies you. In order for happiness to come, seniors should make it possible by paving the way.

Older adults should never think that time is running out for them, instead, focus on what you can do now and what you can still accomplish with your own resources. As the old saying goes, there’s no use in crying over spilt milk. Age is given but what you can do with your life is something you choose and decide on.

To welcome the year right, I’m happy to announce that according to CDC or Centers for Disease Control and Prevention we are now experiencing an all time high in life expectancy! CDC’s press release was made last August 19, 2009. Indeed, it came as great news for seniors since it was reported that age-related deaths have now gone down. The press release also contains interesting facts about death and mortality rates as well as life expectancy and survival rate. You can view the press release here.

As usual, the two leading causes of death are cancer and heart disease. Simple explanation has it that the latter is somewhat controllable but can attack anytime without any warning while the former still has no known cause, as well as cure. Running fourth with a very large percentage difference from the two is respiratory disease and somewhere further down are Parkinson’s, liver and Alzheimer’s diseases.

So what are your chances of having a long and happy life? High of course!—especially if you make it happen. By taking the extra effort in making sure you are living a healthy lifestyle and avoiding the things that may harm you, longer lives are sure to be within reach. Of course, longevity should come with quality of life. Basic rules still apply:

·    Exercise. I’ve noticed that seniors are now getting into sports and just being active, enjoying what life brings. With the advent of technology, we’re able to free ourselves from the bond that ties us in close, office spaces and out to the world! Work-at-home jobs enabled us to have the flexibility to participate in other activities we truly enjoy doing.
·    Personal health maintenance. This includes taking preventive measures to ensure you are adequately covered. The government is now active in making it easier for us to take care of ourselves. It seems that the government’s health campaign, Healthy People 2010, is indeed a success! Regular checkups are still the best, no matter how much you dread it!
·    Healthy diet. Diet is not all about losing weight. You should only lose weight if you have excess pounds that are threatening to kill you. A healthy diet should mean a diet that is good for your body. Seniors should never eat in excess nor deprive the body of the nutrients it needs, only in healthy portions recommended by your doctor. Also, it’s best if you stay away from the nasties such as fatty and sugary foods.
·    Socialize. According to a study made in Australia, it was found out that friends are very important in a senior’s life. The study concluded that seniors with a large network of friends fared better than those who keep only a few.
·    Broaden your horizons. Travel a lot. If with budget constraints, then explore your city or its neighboring towns. Learn new things and share your life with others. The idea behind it is to bring back your zest for life.