healthy lifestyle Archives - Page 34 of 54

Community Is The Key To Happiness In The Golden Years

Throughout our lives there may be times when we experience a profound sense of loneliness or isolation. For many people, loneliness will increase as we age. According to AARP (formerly the American Association of Retired Persons), 51% of people over age 75 live alone, and a 2012 study found that 43% of people over the age of 60 report a sense of loneliness due to living alone or being confined to their home.

It is natural to experience feelings of loss and loneliness after adult children move away, or because friends are in poor health and less able to socialize. Your own health restrictions might also limit your ability to travel far to visit friends and family. Loneliness can become all consuming, impacting your physical and mental health – but it doesn’t have to. There are ways you can build a community for yourself to lessen the feelings of loneliness and isolation.

black and white picture of older man sitting down and looking down. — *Loneliness increases chances of developing clinical dementia by over 60%.*

Loneliness Affects Physical and Mental Health

There have been many studies drawing connections between senior isolation and physical health issues, including obesity, high blood pressure, mobility issues, and decreased immune system, which limits the body’s ability to fight off infections. One study even reports that the impact of loneliness on mortality is comparable to smoking 15 cigarettes a day.

The impact on mental health is also severe. Loneliness increases chances of developing clinical dementia by over 60%. In a study of over 1000 seniors with typical brain function, those with infrequent social interactions saw 70% more cognitive decline than their more social counterparts. According to Dr. Bryan James, an epidemiologist at the Rush Alzheimer’s Disease Center, this is because “when you use your body the way it was intended… you age better. We just aren’t meant to be disengaged from one another”.

How To Combat Isolation

AARP reports that most seniors – as many as 90% – want to continue living in their own homes for the next 5-10 years. Many people resist the option to move into assisted living because they feel they would be giving up their independence. But because community and socialization are incredibly important to health and mental wellness, and contribute to a longer, fuller life, you may want to look into other options, like community living.

group of older individuals walking/hiking together. — *Volunteering gives a sense of accomplishment, purpose, and value.*

Community living is very different from assisted living. Assisted living is for seniors who are unable to safely live by themselves. Assisted living is typically community centered, but also has varying levels of medical and staff involvement, including scheduled meal times, medicine distribution, physical support, transportation, and structured activities. Community living tends to be a bit more relaxed, offering hospitality services, as well as structured groups and leisurely activities that are encouraged, but not mandatory.

There are other ways to combat isolation for folks who still live in their own homes:

Volunteer in your community: This is a great way to get out and give back to the community. Volunteering gives a sense of accomplishment, purpose, and value. Think of a cause you care about, and there’s likely a volunteer opportunity to match. Try local libraries, hospitals, community centers, animal shelters, or schools.

Join a fitness center: Work on your health while meeting people who might share similar interests. Try opting for group classes like zumba, yoga, or water aerobics.

Learn something new: Most colleges and community centers offer a wide variety of adult education classes. Learn a new language, craft, or skill. You’ll meet new people and perhaps find a new passion, too!

Join a club or group: Many communities have clubs for gardening, cooking, walking, or reading. Take this opportunity to find people who share your interests while doing something you love!
Reach out to friends and family on the phone or through the computer.

Reach out to family and friends: If the Covid-19 pandemic has taught us anything, it’s that we have a wealth of technology to keep us connected to our loved ones. Computers, phones, and tablets can all be made more accessible with built-in tools, and they’re a great method for staying connected to family and friends if they live far away. Try connecting through social media, video chats, or email.

As humans, we rely on connectivity to feed our souls. Community (along with opposable thumbs!) is one of the main differences between us and the chimpanzees with whom we share the majority of our DNA. When isolated, we can experience declines in mental health, cognitive ability, and even physical wellness. Luckily, we can combat these issues through community ties and social engagement. With a greater connection to the community around them, seniors will see improvements in health, cognitive ability, and even longevity. With so many ways to stay connected to loved ones, meet new friends, and contribute to your community, nobody should feel isolated or lonely.

Exercise Your Body and Your Brain With Yin Yoga

Yoga is an ancient practice that marries breath and movement to create strength, flexibility, and peace in the mind and body. Despite the fact that it originated in Northern India over 5,000 years ago, yoga has become as much a part of American culture as the 4th of July. The number of Americans with a regular yoga practice has grown by 50% between 2012 and 2016, with a staggering 20.4 MILLION people now saying they regularly practice it.

two elderly people doing yoga moves outside. — *There are benefits for anyone who does yoga, but a regular practice can truly work wonders for seniors.*

This centuries-old practice definitely isn’t just for fit instagrammers practicing beautiful poses in exotic locations. There are benefits for anyone who does yoga, but a regular practice can truly work wonders for seniors. Seniors have different needs from middle-aged folks, and there are some styles of yoga that may be better suited to an older crowd. If you’re looking for a slower practice that still offers multiple benefits, you may want to try Yin Yoga.

Yin Yoga

Originated by Paulie Zink, Yin yoga is a slow, graceful practice that blends Taoist meditation, Hatha yoga, tai chi, and martial arts. Yin yoga involves some of the same asanas, or poses, you’d see in other types of yoga classes (like the popular Ashtanga or Hatha styles), but instead of rapidly flowing through the pose sequences, each pose is held for an average of five minutes during which the teacher will offer dharma talks. These talks are meant to offer insights into the anatomy of the poses or inspirational, reflective monologues. The focus of Yin yoga is not to build a fire within the body, like other styles, but rather to embrace the discomfort and lean into long, extended poses. While it is low impact, it is not for the faint of heart – sitting in discomfort can bring up a surprising amount of emotional baggage!

Benefits of Yin Yoga

For seniors, practicing Yin yoga can have innumerable benefits for both physical and mental health.

Physical Benefits

Yoga is excellent for core strengthening, which is critical to balance.
Yoga improves flexibility through active stretching of tendons, ligaments, and muscles.
Yin yoga’s extended poses encourage deeper work on the connective tissues of the body, which increases circulation in the joints. This is great for seniors, who sometimes experience a loss of joint mobility.

Emotional Benefits

silhouette of person's head with white gears in it. — *Yin yoga is the act of sitting with discomfort, and adapting to stress. This can literally change the chemical makeup in our brains.*

Yoga is a practice in approaching ones’ body with patience and grace. As we age, it can be especially beneficial to remember the capabilities we have and to be able to find comfort within our bodies.
Yoga is a lesson in calming and centering the mind, and finding physical as well as emotional balance. It is excellent for reducing anxiety or stress.
Yin yoga is the act of sitting with discomfort, and adapting to stress. This can literally change the chemical makeup in our brains, slowing the release of stress hormones like cortisol.
Yin yoga involves being motionless throughout long-held poses. This is a great foundation for meditation, which has many benefits for emotional wellness.

Yin yoga, with its myriad of benefits, is an excellent choice for seniors – particularly those who experience chronic pain or anxiety. It is low-impact and safe for seniors, but provides long-lasting effects in many aspects of life. As with any new exercise regimen, it’s important to speak with your primary care physician to ensure that it’s safe for your body. Being open and transparent with your yoga teacher is also important, as they can offer modifications to support any injuries you might have.

Grill and Chill with a Heart Healthy BBQ

Summer is here! And not only is it time for fun in the sun, but it’s also the season for snacking on chips and dips, hot dogs, burgers, and ice cream. All of these treats are okay in moderation, but the excessive amounts of sodium and high fat content in pre-packaged foods can be detrimental to your health. Hundreds of studies, on thousands of patients, have drawn connections between red meat, sodium, and trans fats and hypertension, high cholesterol, and heart disease. However, this doesn’t mean that you have to cut out barbecuing completely! This summer, focus on your heart health by ditching the hot dogs and pre-packaged hamburgers. Try these easy alternatives:

Main Dishes:

Lean turkey burgers: Lean meats like chicken, turkey, or even 90% lean ground beef are a great alternative to full-fat hamburgers. Check out the recipe for homemade turkey burgers at the bottom of this page – and make sure to experiment with different seasonings and flavors!
Salmon burgers: An oily fish like salmon is a perfect example of good fats like omega-3 fatty acids. Unlike saturated or trans fats, omega-3 fatty acids can actually help lower your risk of heart disease. So toss a salmon burger on the grill, squeeze some lemon on it, and enjoy a fresh and tasty alternative to hamburgers.
BBQ jackfruit tacos: While these don’t go on the grill, crockpot bbq pulled “pork” is a delicious vegan addition to any barbecue. In this dish, jackfruit takes the place of meat, and is slow-cooked in a crockpot for hours until moist, tender, and flavorful. And the best part is it doesn’t have any of the trans-fats or the high sugar content of other barbecue dishes.

Snacks & sides:

Veggies and homemade ranch dressing: Nothing beats the crunch of celery, cucumber, or carrots dipped into cool ranch dressing on a hot day. This refreshing snack can be made easily at home with a package of ranch seasoning and greek yogurt for a healthy, high-protein alternative to a store-bought bottle of dressing.
Grilled corn on the cob: The quintessential summer BBQ side dish, corn on the cob is in-season and easy to cook! Simply remove the husks and boil the naked corn, or leave the husks on and cook over a grill for 5-10 minutes. Dress it up with chipotle, lime, cotija cheese and sour cream for a Mexican street corn twist, or keep it simple and eat it fresh off the grill!
Potato salad: Another summer staple, potato salad can be made healthier by replacing mayonnaise with greek yogurt, olive oil, or avocado.
Avocado deviled eggs: The same healthy substitutions can be made for deviled eggs. Instead of mixing the hard boiled yolks with high-fat mayonnaise, try substituting a smashed avocado.

Drinks & dessert:

Infused waters: Infused waters are a delicious alternative to high-sugar fruit juices. You can easily experiment with different flavors, but some classics are strawberry and basil, cucumber and mint, or watermelon and lime. Try it with sparkling water for a refreshing carbonated kick.
Homemade lemonade: Pre-made lemonade mixes are 90% sugar, so try this instead: squeeze the juice of 6 lemons, add 1 tablespoon of local honey, and pour 3 cups of boiling water over it. Let this sit while the water cools, then add another 3 cups of cold water. Stir, and pour over ice for a healthier alternative! You can also add iced tea brewed at home to make an Arnold Palmer. Yum!
Homemade popsicles: Homemade popsicles are a summer delicacy. Mix together whatever fruit you have on hand with your liquid of choice: almond milk, water, or fruit juice. You can blend it, or leave the fruit whole, and pour into popsicle molds if you have them, or ice cube trays.
Frozen yogurt with fresh fruit: Nothing can truly beat ice cream on a hot summer’s evening, but FroYo comes close! Pick up some from your local supermarket, or make your own by blending 4 cups of plain full fat yogurt (greek yogurt works too, but you’ll need to water it down some) with a ½ cup of sugar and then freezing. You can always add fresh fruit to the blender, or serve alongside the finished product.

Staying healthy this summer doesn’t mean depriving yourself of your favorite barbecued foods and sweet treats. You can still enjoy the classics in moderation, but to keep on track with your heart health, try substituting healthier alternatives – you never know, you might find a new favorite!

Homemade Turkey Burgers

Adapted from a recipe in The New York Times

Makes 4 patties.

Ingredients

½ small onion

1 pound ground turkey

2 tablespoons ketchup

1 tablespoon mayonnaise

¾ teaspoon salt

½ teaspoon garlic powder or 2 diced fresh cloves of garlic

1 handful of whatever fresh herbs you have on hand

Freshly ground pepper, to taste

Preheat your grill to medium heat. All grills are different – be sure to check your burgers to ensure desired doneness.

Mix the meat:

Start by shredding the onion. Using a cheese grater is preferred, but you can finely mince the onion if you do not have a grater. Discard any leftover juice from the onion, and place in a bowl with the ground turkey, ketchup, mayonnaise, salt, garlic, pepper, and any herbs you are adding. Using your hands, mix until well combined. Divide the mixture into four balls, and press into ½ inch thick patties. Using your thumb, form an indent in the center of the patty, about half way through. Place patties on a preheated grill and cook to desired doneness.

To serve: Serve on whole wheat hamburger buns with your favorite condiments, fresh lettuce or spinach, sliced tomato and red onions, and pickles.

Summer Sustainability: How to help the planet, your health, and your wallet.

With the arrival of summer, temperatures are beginning to rise – and so is energy consumption. With concerns over climate change continuing to grow, now is a great time to focus on environmental conservation. You can start conserving natural resources at home by practicing responsible, sustainable energy consumption – and you’ll save some money on energy costs too!

The Truth About Climate Change

Many of us have been around long enough to remember “global warming,” but that term simply did not accurately reflect the reality of what is happening to our environment. What we now call climate change refers not only to changes in temperature, but also changes to things like rainfall and wind patterns, crop and flower blooming seasons, and more.

Experts agree that climate change is being caused by humans and the ways that we have been increasing levels of greenhouse gases, including carbon dioxide, methane, and nitrous oxide, in the atmosphere. The two major sources of greenhouse gas emissions are the fossil fuels like coal, oil, and gas that we use for electricity, heat, and transportation, and deforestation methods used to clear land for urbanization or farming.

arctic ice melting into the ocean. — *Arctic ice sheets melting is a result of climate change.*

The Threat

Experts say that climate change is the #1 threat to humans globally. When the weather is out of whack, the routines and the natural cycles of the planet are disrupted, with catastrophic effects. And we have already begun to see the effects of climates changing: we have seen arctic ice sheets melting, leading to rising ocean levels, which in turn causes disastrous flooding.

Many climate scientists and meteorologists use Hurricane Katrina in 2005 as an example of the types of climate-related emergencies we can expect to see in the future. 15 years later, New Orleans neighborhoods are still trying to recover from the tragedy. Just one hurricane can wreak havoc and lead to extreme homelessness, poverty, water contamination, and strain on local resources.

Climate change also exacerbates medical risks and the spread of infectious disease. The World Health Organization estimates that climate change will cause an additional 250,000 deaths per year by the year 2030 – just 10 years from now. With temperatures and rainfall rising, insect-borne diseases like dengue fever, zika, and lymes disease will flourish. Hotter temperatures will place people at a greater risk for medical emergencies related to heat stroke and cardiovascular and kidney disease. Air quality will decrease because of pollution, higher mold levels due to warmer and wetter seasons, and higher pollen levels due to longer pollinating seasons. All of this will put people at a risk for respiratory health issues, particularly the 300 million people who suffer from asthma globally.

What You Can Do

These threats are real, and the time for action is now. There are some changes you can make in your own home that can help slow the rate of climate change. These suggestions involve some changes to your lifestyle, but they will help the planet and save you money or improve your health.

Reduce your air conditioner usage this summer. Instead, rely on overhead or portable fans, or invest in insulating window curtains to help your house stay cooler for longer.
Hang your clothes to dry instead of using the dryer to save energy.
Hang your clothes to dry instead of using the dryer to save energy.
Unplug your phone and laptop charger when not in use, and consider switching to power strips for other appliances so you can turn them all off at night. The bonus is that these three steps will also cut down on your energy bills.
Walk or bike instead of driving. This is a great form of cardiovascular exercise, and reduces the use of fossil fuels.
Eat in-season, locally grown fruits and veggies. The environmental cost of growing and farming out-of-season produce is very high, and supporting local farms reduces transportation emissions. Or, start your own garden!
Reduce red meat consumption. The meat farming industry is a massive contributor to greenhouse gas emissions. Instead of perpetuating the farmed meat cycle, look for local, sustainable farms and butchers for high quality, low carbon footprint meats.
Reduce and reuse as much as possible! Fix your appliances, shop secondhand, and make small switches, like using rags made out of old t-shirts instead of paper towels or recycling candle wax. Factories create a lot of carbon dioxide when making new products – plus, think of all the money you’ll save by limiting your online shopping!

Unfortunately, because climate change is a multifaceted issue, there’s no one solution for slowing down its effects. But by participating in efforts to save our planet, you are modeling the importance of environmental sustainability to your family, friends, and community. This environmental stewardship is critical as we head towards the breaking point for our planet’s future. All of these changes, though small, are a step forward on the path to a healthy, thriving planet for years to come.

Save your sight: Eye care tips for seniors

Take a look around you – what do you see? Maybe you see friends and neighbors chatting outside, a flourishing garden, a beautiful sunset, or a clear blue sky. Our sense of sight is one of the things that keeps us connected to the beauty of the world, and one of the main things that keeps us independent. However, as we age, our eyesight naturally deteriorates. There are some protective measures you can take to support healthy eyes and protect your precious eyesight.

Common Eyesight Changes

Many people report that changes in their eyesight sneak up on them. Because many conditions develop painlessly and have few early symptoms, they often go unnoticed until the condition is quite advanced. But if you are aware of common age-related eye issues and their symptoms, you can identify any red flags and discuss possible treatment with a doctor. Some common age-related eye conditions include:

Floaters. While this might not sound like a scientific term, the term “floater” is used to describe spots, thread-like strands, or squiggly lines that drift around in your field of vision. What you are actually seeing is the shadow of vitreous, the gel substance that makes eyes round. These are usually a harmless and natural part of aging. However, if you suddenly notice a large amount of floaters, loss of peripheral vision, and/or flashes of light, it could mean something more serious and you should seek medical attention right away.
Dry eyes. As we age our eyes stop producing enough high-quality tears to lubricate themselves. This can result in dry eyes, which can cause an itching, burning sensation and red eyes. Eyes that are too dry have an increased risk of infection and tears to the cornea. There are many medical and environmental factors that might contribute to the onset of severe dry eyes, such as menopause, certain medications, and allergies. Dry eyes can usually be treated with over-the-counter eye drops or hot compresses, but see a specialist if this condition becomes painful.

Presbyopia. Presbyopia is a common eye condition that is caused by the muscles around the lens of the eye hardening as we age. Presbyopia makes it difficult to focus on close-up objects, which can result in headaches, eye strain, and difficulty reading small print. A doctor can diagnose and correct this condition with reading glasses.
Cataracts. Half of all Americans have cataracts by the time they are 80 years old. This common condition is characterized as “cloudy vision” – in fact, it can sometimes be visible to the naked eye, with the lens of the eye appearing opaque. Cataracts can cause blurred vision, double vision, decreased visible contrast, decreased low-light vision, and increased light sensitivity and glares. All of these symptoms make driving particularly dangerous, especially at night. Cataracts can be treated with surgery.

High-Risk Eye Conditions

In addition to typical age-related eye changes, there are other health issues that might exacerbate eyesight issues, which can even result in permanent vision loss. People with diabetes are at a greater risk for developing the following optical conditions:

Diabetic retinopathy. This condition is the result of damage to blood vessels in the eye, which causes retinal tissue to swell and creates cloudy vision. At its most severe, diabetic retinopathy can cause blindness.
Glaucoma is a group of eye diseases that cause damage to the optic nerve, impacting peripheral vision. Glaucoma is often painless and can have no obvious symptoms until peripheral vision is impacted. If left untreated, glaucoma can cause blindness.
Retinal detachment. Retinal detachment is a tearing or separation of the retina. This can be caused by trauma to the eye or head, and is found in patients with advanced diabetes.

Protect your eyes

Though the risks are real, there are a few routine adjustments that seniors can make to protect and preserve their eyesight.

Routine medical appointments. Doctors and optometrists alike stress the importance of regular visits to your primary care practitioner and all medical specialists – including optometrists. With routine visits, your medical team will be able to keep tabs on any developments in your health and intervene at the first sign of an issue. This is particularly pertinent for people with additional health risks, such as diabetes.
Make sure to protect your eyes when you are outside in the sun.

Follow medical advice. The World Health Organization reports that 75% of adults need glasses, but many people say that they “should wear glasses, but don’t.” If a medical expert prescribes something – a medication, lifestyle adjustment, or glasses – it’s important to make sure you are following their orders!
Make household adjustments. In addition to following medical protocols, there are some easy adjustments you can make around the house. Instead of reading by a dim light, try switching to fluorescent light bulbs or listening to an audio-book to reduce eye strain. You can also increase the font size on your computer and phone as well as increase the brightness on your screens.

Lifestyle changes. We know that many eye issues are age-related. We can’t stop aging, but we can make it healthy and painless by exercising regularly, eating a healthy and balanced diet, protecting our eyes and bodies from harmful UV rays, and quitting smoking.

There are some real – and scary – age-related eye health issues. But you don’t have to live in fear of losing your sight! By making the necessary adjustments, checking in with doctors regularly, and maintaining a healthy lifestyle, you can preserve your vision for many years to come.

Capture Summer’s Sweetest Moments – With Your iPhone!

Most of us are walking around with some pretty powerful cameras right in our pockets. The camera capacities on iPhones have improved greatly in the last few years, so much so that they can almost compete with expensive, heavy-duty photography equipment. With these powerful iPhone cameras, gone are the days of blurry photos or bad lighting ruining a shot. Now, capturing the best smiles of summertime is a cinch. Try these simple photography and editing tips to maximize your iPhone’s camera.

Live Mode

With an iPhone, you can take the best possible photograph without having to snap the shot over and over again. If you take pictures in “live mode,” your camera will create a short video clip that is then automatically broken down into individual picture frames. Then simply open up the “burst” of a live mode picture, and you’re able to scroll through the images to pick the best one.

In-App editing

After you’ve picked your favorite photo, you can make adjustments from within the photos app – no fancy editing software needed! Simply click the word “edit” in the top left of the picture you’ve selected, and then click the adjust icon on the bottom left of the screen and scroll through the different tools. Don’t be scared to play around with them! Some of the best basic tools are:

Auto: The auto feature allows for a simple fine-tuning of your photos. Your device will automatically adjust exposure, brightness, tint, etc.
Exposure: Exposure brightens or darkens your photograph.
Brilliance: This tool helps you play around with contrast, highlights and shadows, and will make details pop or fade into the background.

Brightness: This tool is great for lightening up a dark photo.

Saturation and vibrance: Use saturation or vibrance to make colors brighter and richer.

Warmth and tint: By altering the warmth and tint, you can make colors appear warmer or cooler – great for bringing out the golden glow of a summer afternoon.
Sharpness and definition: This helps bring the details and textures of your picture into focus.

Cropping and depth adjustments

Once you’ve tweaked the color and lighting of your photo, you can turn to cropping and adjusting the perspective by selecting the adjust icon on the bottom right. Your phone will automatically straighten your photo once you open the cropping editor, and you can adjust it further by playing with the scrolling bar at the bottom. You can also adjust the perspective to level out the photo, altering it vertically or horizontally with the central and right buttons on the bottom toolbar.

By using the software that is included with your phone, you can transform any quickly snapped picture into a high quality, frame-worthy photograph. Play around with the software, and remember that if you over-edit, you can always remove the changes you’ve made by going back to the editing app. Capturing life-long memories was never this easy!

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