Leslie Newlife

Best Exercises for Seniors

Exercise should be a lifestyle activity for adults of all ages, but especially for older adults. Regular physical activity can improve quality of life, make daily activities easier, and help with life insurance costs and coverage. Most older adults have one or more life insurance policies.

Life insurance policies can be sold for a portion of the face value. When it comes to parts of life insurance policies explained, a life insurance settlement may give an older adult the cash flow they need. This can be used for medical or health expenses or to cover costs for any unexpected expenses.

Exercise can improve health and wellness for all adults if done regularly. According to the 2018 Physical Activity Guidelines, seniors should get 150 minutes of moderate-intensity aerobic activity weekly and at least two sessions of strength training weekly.

Flexibility and balance activities should be done as often as possible. If older adults cannot meet the guidelines, they should be getting some amount of physical activity. Any amount of exercise is good, but adults will get the most benefits from meeting the recommended guidelines.

Benefits of Exercise

Regular exercise and physical activity have many health benefits for seniors. Exercise can lower the risk for many chronic conditions, such as diabetes, heart disease, stroke, and some types of cancer. Exercise can lower blood pressure and lower blood cholesterol levels.

Seniors can enjoy the benefits of increased muscle strength, improved bone mass, and the ability to move through daily activities with ease. Exercise is thought to help improve cognitive health and may lower the risk for cognitive impairment.

Exercise is one way to help prevent falls and other accidents. Exercise and physical activity also help manage weight, enhance energy levels, improve sleep, reduce stress, and reduce feelings of depression and anxiety.

Aerobic Exercises

Aerobic activities help improve your heart, lungs, and blood vessels. These are activities that will make your heart rate and breathing rate increase. You may also start to feel warmer or start to sweat.

Walking is one of the best and most convenient aerobic activities that older adults can participate in. You do not need any equipment to walk, and it can be done indoors on a treadmill or outdoors in any safe location. You only need comfortable clothes and shoes.

Running or jogging is also a great aerobic activity. It does require a little more conditioning, but many seniors run or jog on a regular basis. Running, jogging, and walking are weight-bearing exercises, so they help improve the strength of muscles and bones too.

Cycling is a great aerobic activity that takes the weight off joints. For those who have joint pain or hip/knee problems, cycling can be a nice change of pace to take the weight off those joints.

Swimming is a non-weight bearing activity because you are buoyant in the water. Swimming works many muscles in the entire body and helps improve the cardiovascular system.

Any combination of these aerobic activities is great for older adults to keep their hearts, lungs, and blood vessels healthy. Having a healthy heart can help a senior avoid completely or even survive a heart attack. They are also helpful to strengthen muscles, and some even strengthen bones.

Lower Body Exercises

Lower body exercises can help strengthen muscles and bones. They can make daily activities easier, like walking, climbing steps, outdoor activities, getting up off the toilet, or getting in and out of the car.

Ankle weights can be used for a few of these exercises, but they are not necessary. Squats and lunges can be done without any weight because they rely on body weight as resistance.

Squats are excellent for strengthening many large lower body muscles. Beginners can start with a chair stand squat by just standing up and sitting down slowly from a chair.

Lunges also work a lot of the large lower body muscles and can be done standing next to a chair for something to hold on to for better balance.

Knee extensions can be done from a seated position in a chair. Side hip raises can be done standing behind a chair with a light touch to hold on to the chair. Ankle weights can help increase the intensity of these two exercises.

Toe raises work the calf muscles of the lower leg. They strengthen ankles and feet, which can improve balance. For lower body exercises, seniors can start with one set of 10 repetitions and work up to two sets of 10 repetitions.

Upper Body Exercises

Upper body exercises strengthen arms, shoulders, and back muscles. These exercises make it easier to hold grandchildren, carry groceries, reach for something off a high shelf, change lightbulbs, or complete outdoor activities.

A few sets of dumbbells or hand weights are helpful for these exercises. However, if you do not have weights, you can use water bottles or cans instead.

Push-ups are one of the best upper body exercises, but it can be difficult for older adults to get up and down off the floor. Wall push-ups are an alternative and are done by doing a push-up against any wall.

Biceps curls work the arms. The shoulder press is great for the shoulders and arms. Rows are excellent for the back. Older adults can also start with one set of 10 repetitions and then work up to two sets of 10 repetitions for these exercises.

Core Exercises

Many core exercises require seniors to get up and down off the floor, which can be challenging. A few exercises can be done from a seated position in a chair, but these exercises limit the range of motion and can be more difficult to complete with correct form.

Sit-ups and crunches are great basic core exercises while on the floor. Trunk rotations are great for the muscles on the side of the core. One or two sets of at least 10 repetitions are effective for these exercises.

Planks are a great core stability exercise. Planks may seem difficult at first, so it helps to ease into this exercise and make sure your body is in a straight line from your shoulders to your feet. Start with holding the plank position as long as possible and working up from there.

Trunk rotations can also be done from a seated position instead of on the floor. Pulling your belly button in toward your spine and holding for 10 seconds is a great way to work the deep core muscles.

Flexibility Exercises

Flexibility exercises can help older adults move better and do the activities of daily living easier. Stretching can also help ease back pain, which affects many older adults. Activities like Pilates, yoga, and tai chi can help older adults improve their flexibility and joint ranges of motion.

Simple stretching exercises can be done after aerobic or strengthening exercises. Stretches should be held for 10 to 30 seconds each for best results. Stretching can be done multiple times a day or anytime there is an opportunity to do a quick stretch break.

Balance Exercises

Balance exercises are vital for older adults. It is common for seniors to suffer a fall, which can have long-lasting impacts including fractures, broken bones, hospitalization, or permanent disability.

Balance exercises can be done for just a few minutes daily. Balancing on one foot at a time while brushing teeth or cooking at the stove is easy. Adults can also practice balancing on each foot with eyes closed and arms at sides for 30 seconds. Balancing on one foot while doing an exercise like biceps curls can be easy and effective.

Listen to Your Body

Exercise is essential for all seniors. As with any physical activity, older adults should make sure to discuss this with their health care provider before beginning a new exercise program. You need to listen to your body and stop when necessary. Rest days are important, as is proper hydration and nutrition to hydrate and fuel your body.

 

Melissa Morris writes for the life insurance comparison site, LifeInsuranceTypes.com. She has a master of science in exercise science, is an ACSM certified exercise physiologist, and an ISSN certified sports nutritionist.

The Benefits of Caregiver Support Groups

The life of a caregiver is often full of burdensome tasks and unseen help. You dedicate yourself to your loved one and give them everything you can, but you are only human and have your limits. You must save time for self-care and live a life outside of your caregiving responsibilities with like-minded people. Here are the benefits of caregiver support groups.

Spend Time with Other People

Even if you utilize a home care service, caring for your loved one is a tiresome affair. You must spend time with other people to re-energize your life and fill up your emotional reserves. When you spend the majority of your day thinking about, caring for, and being with your sick loved one, it isn’t easy to separate yourself from the situation. Caregiver support groups are a great way to spend time with like-minded people.

Share Your Burdens

It’s no secret that caregiving is a burden you must shoulder on behalf of your loved one. But this doesn’t mean you must live your life without support. A caregiver support group is one of the few safe places where you can unshoulder your load and share with others who are sympathetic to your challenges. The act of processing your feelings and experiences will help you feel less alone in your struggles. Support groups exist so you can share without judgment and lend a hand to others in similar situations.

Learn New Strategies

Support groups are a place for everyone to share their experiences, but it’s also where you can find new caregiving methods. When you learn new strategies, you feel empowered and gain a sense of control over a situation that otherwise controls your life. Caregivers in support groups can share ideas for self-care and other health coping skills. Additionally, you can learn better ways to give care, what to expect in the future, and how to ensure a better quality of life for your loved one. For example, if you join a support group, you can learn caregiving tips for people with Parkinson’s disease and share your loved one’s progression.

With all the benefits of caregiver support groups, it’s no wonder that every long-term illness has a specific group. Caregivers sacrifice their time, energy, and emotion day in and day out. You should find a caregiver support group so others can fill you back up.

Nutrition Advice for Older Adults

Nutrition is part of the foundation for good health and overall well-being. Eating healthy, staying active, and enjoying life are the best ways to stay healthy and happy, no matter your age. Staying healthy can also affect insurance rates and coverage.

It may be more challenging to find affordable life insurance for seniors as compared to someone younger, but it is possible. Older adults who are more healthy will have an easier time finding life insurance coverage, which is why it is important to take charge of your own health.

Healthy eating is one of the best things everyone can do to stay energized and to lower the risk for many chronic conditions. Eating a varied diet with plenty of vitamins, minerals, fiber, and other nutrients can help seniors stay healthy as they age.

Important Nutrients for Older Adults

There are vitamins, minerals, and other nutrients that are especially important for seniors. Some are needed for body functions and structures, while some help lower the risk for chronic health conditions.

Calcium

Calcium is an important mineral for healthy bones, joints, and muscles. Calcium is abundant in dairy foods like milk, yogurt, and cheese. It is also found in plant-based milk, some soy products, fortified orange juice, some green vegetables, and some cereals.

Women over 50 and men over 70 need 1,200 mg of calcium daily, which can be met with three servings of dairy foods. A supplement may be needed to meet daily needs, especially if you are not consuming dairy foods.

Vitamin D

Vitamin D helps the body absorb calcium and regulate calcium levels in the body. It also plays a role in immunity and preventing some diseases. Vitamin D is found in fatty fish, many dairy products, plant-based milk, and some cereals, but it is not found in large quantities in the diet.

The best source of vitamin D comes from sunlight. A vitamin D supplement may be needed in the winter months or for those who do not get much sunlight year-round.

Vitamin B12

Vitamin B12 is found in animal products like meat, poultry, fish, and eggs. This vitamin is necessary for the nervous system, DNA function, enzyme reactions, and other important substances in the body.

Adults over the age of 50 do not absorb vitamin B12 from natural sources very well, so it may be necessary to take a supplement. Older adults can also eat foods that have been fortified with vitamin B12 like cereal or soy milk because that form of vitamin B12 is absorbed more effectively.

Protein

The function of protein is to support the body as well as build and repair body tissue like muscles. Protein is found in a wide variety of foods like meat, poultry, fish, eggs, beans, nuts, seeds, soy products, milk, yogurt, cheese, and some grains.

Older adults experience a loss of muscle tissue as they get older, which is called sarcopenia. Because of this, you need to eat plenty of protein to help retain muscle tissue. Eating protein with every meal and snack is the best way for adults to make sure they have enough protein to meet their daily needs.

Fiber

Fruits, vegetables, beans, nuts, seeds, and grains are the best sources of fiber in the diet. Fiber is needed to keep our digestive system regular. This nutrient can also have a role in weight management because fiber expands in the stomach, which leads to a feeling of fullness.

For seniors, soluble fiber found in oats, fruits, and vegetables can help lower cholesterol levels. Because fiber has so many important functions, it is critical to make sure you are eating plenty of fruits, vegetables, whole grains, beans, nuts, and seeds.

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of unsaturated heart-healthy fat. They are found in fatty fish like salmon, tuna, and sardines. Omega-3’s have known benefits for heart health and cognitive health. This nutrient can also decrease inflammation in the body.

The American Heart Association recommends that all adults eat two servings of four to six ounces of fish weekly. Eating plenty of fish is one thing that can help improve memory. For anyone who does not eat fish regularly, a fish oil supplement may be needed.

Antioxidants and Phytonutrients

Antioxidants help neutralize free radicals in the body, which are produced by metabolic processes, exercise, smoking, exposure to ultraviolet radiation, and pollution. Free radicals are unstable molecules that can cause oxidative damage to cells, increase inflammation, and increase the risk of chronic diseases.

Antioxidants are found in many fruits, vegetables, and grains. Vitamin C, vitamin E, beta-carotene, and selenium are some common antioxidants. Phytonutrients are nutrients found in plant foods that may act as antioxidants and give fruits and vegetables their various colors. This is why eating the rainbow is one of the keys to preventing diseases.

Eating to Prevent Diseases

Healthy eating is one of the best tools for lowering risk and preventing chronic health conditions. Age is one uncontrollable risk factor for many diseases, but a healthy and varied diet can help lower the risk for these diseases.

Heart Disease

Eating to lower the risk of heart disease includes plenty of fish, colorful fruits, colorful vegetables, whole grains, nuts, seeds, and lean protein. Plant foods have nutrients like fiber, antioxidants, phytonutrients, and omega-3 fatty acids that are vital for heart health. They are also low in sugar and sodium, which also helps keep our hearts healthy.

Cancer

A plant-based diet can also be beneficial to lower the risk of certain types of cancer. Fiber, antioxidants, phytonutrients, and plenty of vitamins and minerals can help lower the risk for some types of cancer. Cutting back on processed and red meat and limiting alcohol are other nutritional strategies that are protective against cancer.

Diabetes

Older adults are at higher risk for Type 2 diabetes. Cutting back on portion sizes, limiting added sugars, and limiting processed and packaged foods can help manage weight and lower the risk for developing Type 2 diabetes.

Fruits, vegetables, lean protein, low-fat or fat-free dairy foods, whole grains, beans, nuts, and seeds can give seniors the nutrients they need while keeping Type 2 diabetes out of the picture. For those who have diabetes, managing carbohydrate consumption throughout the day, eating plenty of fiber, and eating regular meals are all important for managing this condition.

Other Nutritional Considerations

Seniors should also make sure they are drinking plenty of fluids to stay hydrated. A multivitamin or supplements helps meet the needs where nutrients may be lacking in the diet.

Hydration

The thirst mechanism in older adults does not work as well as in younger adults, so it is vital to make sure to consume enough water even when not thirsty. The best beverages to stay hydrated and for good nutrition include water, low-fat or fat-free milk, and unsweetened coffee and tea.

Adults should limit sugary beverages like soda, sports drinks, energy drinks, and sugary coffee beverages. Dehydration can be dangerous, especially in senior adults, so consuming fluids throughout the day is critical for good health.

Supplements

Supplements are not a replacement for a healthy diet but can be used to supplement missed or lacking nutrients. All older adults should consider taking a daily multivitamin designed for seniors.

Some may also need calcium, vitamin D, or vitamin B12 supplement, depending on their diet. Fish oil is another useful supplement to get omega-3 fatty acids for seniors who do not eat fish regularly.

You should always consult with your health care professional or pharmacist before starting any new supplements. Some may interact with medications, so this is important to monitor.

Best Foods for Older Adults

The best foods for senior adults include fruits, vegetables, whole grains, lean protein, low-fat or fat-free dairy, soy-based foods, nuts, seeds, beans, and water. Eating a variety of nutritious foods daily helps keep your mind and body healthy as you age.

Melissa Morris writes for the life insurance comparison site, CompareLifeInsurance.com. She has a master of science degree in exercise science, is an ACSM certified exercise physiologist, and an ISSN certified sports nutritionist.

Alternatives to Assisted Living

Assisted care doesn’t always mean having to go to an assisted living community. There are options and alternatives to assisted living that can guarantee your safety without the need to sacrifice your independence. Whether that kind of care takes the form of an alert system or a visiting nurse, you have a choice in what type of care you receive.

Medical Alert System

With advancements in technology making alert systems more affordable and convenient, by installing them in their homes, seniors can maintain their daily routines without interruption. Their lives will stay the same, except that help is a simple press of a button away.
These alert systems come in different forms: they can be buttons worn as necklaces or on the wrist, or they can be installed on the wall to be voice activated. Once pressed, the alert system notifies medical professionals who will come to the home and render aid. These systems are ideal for keeping independence, but they’re also reactive methods of care, only activating when a problem has already occurred.

In-Home Care

Home care keeps seniors in their homes so that they can go about their day-to-day lives, but it also offers them the assistance of a medical professional or full-time caregiver. This professional or caregiver can help with any medical problems that may arise, perform basic house upkeep, and make sure the senior routinely takes any necessary medication.

In-home care can also cut down on hospital expenses, as the caregiver can help with medical problems while in the home. It can also cut down on the need for visits to the hospital by preventing any possible complications that may occur. In-home care can offer many services, and you can pick and choose which to use based on necessity.

Respite Care

If you decide to go the route of in-home care, whether it’s a family member or a medical professional, there are further options to know about. Respite care gives the primary caregiver the choice to take a break or to have another nurse come in to take over the responsibility for a while. This decreases the likelihood of mistakes as a result of stress and fatigue and improves the quality of life for everyone involved. There are options for respite care if you want the extra care to last a few hours, on specified days, or for several weeks.

There are now many viable alternatives to assisted living homes. These alternatives mean seniors can live with the luxury of knowing help is close by without giving up their current lifestyles.

Insights into the Metabolism of Metals and Parkinson’s Disease

Statistics suggest that by the end of this year, there will be an estimated 1 million people in the United States living with Parkinson’s disease, with an estimated 60,000 more diagnosed each year. This neurodegenerative disorder negatively affects the neurons in a particular portion of the brain called the substantia nigra. When these dopamine-producing neurons are harmed over the course of several years, multiple symptoms may develop, including tremor, bradykinesia (slowed movement), rigid limbs, and movement problems.

Parkinson’s itself is not a fatal disease. However, the side effects it produces can severely impact the daily lives of those who live with it and can cause a large number of complications that can further affect health. In fact, the CDC lists Parkinson’s complications as the 14th leading cause of death in the United States.

What Causes Parkinson’s?

Unfortunately, much remains unknown about the specific mechanisms that trigger the onset of Parkinson’s disease. However, this area has become the subject of much research, which has revealed crucial links between the alpha-synuclein protein and the beginning of neurodegeneration that leads to Parkinson’s symptoms. Now, it is thought that certain environmental factors—including exposure to certain metals—may also contribute to the alpha-synuclein protein aggregation — the hallmark of Parkinson’s.

Researchers have found that there are elevated iron levels in the substantia nigra area of the brain that Parkinson’s inhibits, while high levels of copper and zinc have occurred in the cerebrospinal fluid of Parkinson’s patients. Researchers also note that exposure to high levels of manganese can cause similar symptoms to Parkinson’s. These factors have led Russian scientists to wonder—might exposure to certain metals contribute to Parkinson’s-related neurodegeneration?

Study Shows Potential Link Between Metals and Parkinson’s

In order to answer this question, researchers have studied the blood serum, urine, and hair samples of 13 Parkinson’s patients as well as those of 14 healthy, gender-matched control individuals. Levels of iron, copper, manganese, and zinc were notated in each, and participants experiencing other extraneous factors like other disorders, diet, surgery, injury, smoking, and unusual exposure to metal were excluded.

The results of hair, serum, and urine samples were fascinating. Researchers found a trend toward decreased hair and urine copper levels at -22% and -41% respectively, compared to the control groups, and urine iron and zinc levels trended 38% and 47% lower. Conversely, hair iron and manganese levels showed a tendency to rise by 24% and 21%, while blood serum levels remained the same.

Perhaps most intriguing is the increase in serum copper, which is thought to indicate reduced binding of copper to a compound known as ceruloplasmin in the blood. This excess free copper seems to increase oxidative stress and neuron damage, and could be linked to the formation of protein aggregates as well as the increased iron in the substantia nigra. As free copper levels in the blood serum are increased by as much as 10 times, the findings could prove significant.

Research Implications

While this research has produced significant data, it is important to remember that these fluctuations in metal levels are still within normal ranges. However, the changes on a molecular level must be rigorously investigated to understand how—if at all—the various increases and decreases affect the origin and progression of Parkinson’s disease. At the very least, this data has provided an intriguing starting point for future research about the role of copper, iron, and other metals, and could result in significant developments in Parkinson’s detection and treatment in the future.

 

Sources:

https://parkinsonsnewstoday.com/2019/11/20/metal-metabolism-in-blood-possibly-affected-in-parkinsons-study-says/

https://www.cdc.gov/mmwr/preview/mmwrhtml/mm5506a7.htm

https://www.parkinson.org/Understanding-Parkinsons/Statistics

The Benefits of Choosing a Nursing Home Care Option for Your Elderly Parents

Aging is a natural part of life, and something that we all have to experience at some point or another. It’s never easy when we start seeing our parents’ health declining and they are no longer able to take care of their own basic needs. While we may try to take care of them ourselves, taking care of an aging relative isn’t always viable in the long term, especially for many working adults and those with young families. Every child wants to ensure that their elderly parents are well cared for and comfortable, but the demands of being a full-time caregiver can become overwhelming, even for the most patient of people.

While the thought of putting your aging parent into a care home might make you feel incredibly guilty, with a little investigation, you might learn that this could be the more beneficial option when it comes to providing the best level of care for them. If you are on the fence about exploring nursing home care for an elderly parent, read about some of the main benefits of these options to put your mind at ease :

They’ll Be Cared for By Qualified Professionals

It’s natural for people to believe they are the best-placed person to care for their own parents. However, as people age and their medical needs become more complex, there comes a time when we might need to put our personal attachments aside. At a nursing home, your elderly parents will have access to care from properly screened professionals including those that have successfully completed nursing programs as well as the latest health and safety training. While your parents will certainly need you around to provide them with love, support and company, the trained staff available at a nursing home are likely to be better qualified to take care of their medical needs.

Increased Social Engagement

Loneliness is a huge problem for the elderly. This became ever-more apparent during the COVID-19 pandemic, where even close family members were forced to distance themselves from elderly relatives for the sake of not spreading this infectious virus. While we all want to do our best to interact with our elderly parents, it can sometimes become difficult.

A major benefit of living in a nursing home environment is that seniors are always surrounded by their peers. Being able to mingle with those of the same generation and share stories from the past is incredibly rewarding. Furthermore, residential homes organize a broad range of social activities and outings to keep the elderly mentally stimulated. This in turn, keeps loneliness as well as conditions like depression and anxiety at bay.

Safety  

By choosing to have your elderly parents live in a care home, you’ll be taking care of their safety and security. Older people that live alone are often targeted by con artists and can easily become victims of crime in their own home. These risks are often exacerbated when the senior starts to deteriorate mentally and experiences memory loss, forgetting to lock doors and windows, for instance. Having staff on call 24/7 can protect the elderly from a range of risks including criminals but also extending to the dangers of falling or hurting themselves by doing an everyday activity like using a hot stove.

Respite for Family Members

The fact that the modern family structure requires everyone to work makes the task of taking care of your loved one more of a chore. Having your elderly relative taken care of in a professional nursing home will relieve some of the burden of care from your shoulders and reduce stress levels. You won’t have to worry about their daily care, entertainment and security and this means when you do spend time with them, it can be quality time where you create happy memories.

It’s hard when that parent and child roles become reversed and it’s natural to feel like being unable to take care of someone who once took care of your every need. However, realizing the benefits of nursing care homes as a viable living option for your aging parents may in fact, be what is actually in their best interests. Living in an environment where people are fully focused on caring for their needs and trained to do so will certainly play a major role in offering them a better quality of life. Furthermore, it will relieve some of the stress from family members and enable them to enjoy the time with their elders.

The Importance of Family and Connection during Retirement

Life as an elderly individual is different for everyone. Maybe, you’re in a senior living facility or you choose to live in your own home. You’ve lived a noteworthy life. You have worked, created a family, and hopefully traveled to all the destinations you wished. It seems like you have completed all the stages of life that have made you who you are today. I’m sure this means you have more wisdom and insight to share with others.

Realistically, getting older can be very lonely if you don’t prioritize connecting with your friends and family that care for you. Tending to your psychological needs can be extremely important during this time. In fact, psychological studies show that social relationships can profoundly influence well-being across the life course. In this article, we will discuss the importance of social connections as you retire and age.

Family support

Family is meant to support and care for you when you are at your best and your worst. “Family connections can provide a greater sense of meaning and purpose as well as social and tangible resources that benefit well-being” ( Umberson & Montez, 2010). As we age, our physical bodies are less strong and we lose muscle mass–this can lead to trouble moving around or driving to appointments. Fortunately, if we lean on the support of our family we can use their assistance to ensure we are safe and cared for.

As individuals age, there may be a feeling of loss of independence. Although this can be a difficult transition to cope with, knowing you have the support of your family can make the world of a difference. Whether this includes your children, grandchildren, wife, or relative, don’t be afraid to reach out and ask for help.

Family connection

If we look back historically, humans have always been social creatures. In the past, we see humans formed tribes and confided in them. This phenomena has not changed in present times. Connecting with others is crucial in every portion of our life – especially retirement.

If you have grandchildren, you can plan a weekly visit with them. Being around them will give you a new perspective from the lens of a child. You can share stories and wisdom with them. For example, if your grandchildren have developed bad habits, like thumb sucking, you can help them conquer the habit by purchasing a thumb sucking glove and giving them the encouragement they need! Additionally, you can offer to babysit them when their parents need it. Sometimes, we all need a little bit of child laughter in our lives!

A great way to bond as a family is to play board games! Bring out your favorite board game or puzzle and play with your children and grandchildren. Additionally, you can show them old photos and albums as they grew up. This is another great way to bond with your loved ones. By finding shared activities you all love to do, time will pass quickly!

Find community

Whether you have the opportunity to connect with others virtually or in person, community is critical for a positive mindset. When you are interacting with friends or family, you can experience laughter and activities together. Do some research in your community for elderly groups you can become a part of. Meetup is a great resource for finding similar individuals. This is a great time to find new hobbies or focus on hobbies you’ve loved all your life. Some great activities you can participate in socially include: golf, sewing, tea, book club, gardening, recycle programs, or even crossword puzzles. You can try contacting some of your friends and start a weekly book club! The possibilities are endless.

Volunteer

There are many opportunities to volunteer in your local community. Maybe, you’ve stopped working and you are feeling unfulfilled. Volunteering is a great way to feel like you’re giving back and filling your day with something positive. Some great places to volunteer are the library, hospital, museums, and food banks. One study found that 70% of elderly people who were experiencing depression saw a decrease in those symptoms after volunteering for a year.

Volunteering gives you an excellent opportunity to stimulate your brain and facilitate conversations with others. You will keep overall cognitive functions active which is important as we age!

Do These Things Before Moving Into a Retirement Community

No one happily anticipates moving out of their home and into a retirement facility. Few young adults plan for such an eventuality. Small children who fantasize about what it will be like to be a grown up are incapable of envisioning such a thing. Even people who are actively planning for retirement seldom consider the possibility of no longer possessing their home. What this means is that the process of moving into a retirement facility is not as well planned as other possibilities.

A lot can go wrong when it is not a part of a long-term plan. Many of the little things tend to be forgotten or neglected. Some of those little things can have huge impacts on the final outcome. Retirement is no small matter. It is one of the most emotionally charged periods of life there is. It represents the time when you are no longer the master of your industry. You have to stand back and let someone else take over. You have to find some other way to define yourself. You have to find something to do with yourself for the next 30 years. Then, there is the home:

Sell Everything That Doesn’t Matter

There is an excellent chance that the part of the retirement facility you move into will be smaller than your home. Therefore, you are not just selling off the home, but almost everything within. It will take you some time to figure out what you want to keep. Next, you have to decide what items you will give away to family and friends. That still leaves a lot more than you might have first thought.

You can organize a tasteful sale of the well-loved goods. Get a 10 x 10 pop up canopy tent like the kind you see at trade shows and other events. They look very professional and really draw the eye to what you are trying to show. People will not just drive by your sale; they will stop and engage. That is what you need to maximize your return. When you think of garage sale what comes to mind? Probably old junk and children’s toys. When you think estate sale, yes you think death but also you think of antiques, expensive items, and hidden treasures. Even for a garage sale, you need to do some marketing!

The reason you want to handle the sale yourself is to gain a sense of closure. It will help you say goodbye to one phase of life and prepare for the next. It can be quite cathartic, not to mention, profitable.

Make a List of Everything Important

Your memory might be tac-sharp. If you are very lucky, it will stay that way. But loss of memory is not the only reason you have for making written lists of everything that is important in your life before moving into a retirement facility. Perhaps the most important list of all is your conditions and medications.

Should you become sick or injured, potential care-givers need to know your conditions and what you are taking to treat them. A caregiver can’t help you with your pain if they know nothing about your arthritis. A nurse or EMT needs to know your conditions and your medications. If you are not communicable, you should have a list that others can easily access.

Put Everyone on ICE Who Can Help in an Emergency

In case of emergency, who will be contacted and how will someone know to contact them? If you use an iPhone, you can add emergency contacts that other people can access. That is likely the first thing emergency first-responders will check when the time comes. You can also do this for Android phones.

You should also make a print version of your emergency contacts and leave a copy on the nightstand, the kitchen counter, and everywhere else someone might see it in an emergency situation. Be sure to include all of the people who know you well enough to be of use. Your main pick might not be available. So make sure there are plenty of people on the list who can spring into action, and who can contact others.

Retirement has its challenges. No one wants to move into a retirement facility if they can help it. That said, it is a great choice for many seniors. If you find yourself in that position, don’t leave the details to chance. Sell everything you can. Make lists of everything important. And build an emergency contact list of everyone you trust.

4 Tips for Downsizing to a Smaller Home

When your house just has more space than you know what to do with, it’s time to let go and find somewhere smaller. This means that you’ll be paying less every month and that you’ll have less maintenance to do. Moving to a smaller home means downsizing, though—a prospect many people don’t enjoy the thought of. We’ll give you a few tips for downsizing to a smaller home so that it becomes less of a hassle.

Start as Early as Possible

The last thing you want is to be scrambling around at the last minute before the move, desperately trying to make decisions about what stays and what goes. You’re going to want to begin the downsizing process as early as you can. This will reduce the pressure you feel to make the hard decisions about what to get rid of.

Get Rid of Any Duplicates

One of the easiest tips for downsizing to a smaller home is to get rid of anything you have more than one of. If you’re cleaning out a larger estate, you’ll probably find these items quite often. Some common items people tend to have duplicates of include:

  • Kitchen utensils
  • Pots and pans
  • Towels
  • Clothing
  • Chairs
  • Sheets

You don’t really need more than a few of these items, especially if you’re going to live in a smaller home. The duplicates will only take up space you can’t afford to spare.

Don’t Wait on the Tough Decisions

For the items you’re unsure about getting rid of, you don’t want to leave those decisions until the end of your move. Sort items into “Keep” and “Don’t Keep” categories; having a “Maybe” pile will only make things more complicated in the long run. If you come across something you’re unsure about, take some time to mull it over before you move on. Not having a huge pile of “Maybes” will be a load off your mind.

Give Away or Donate Things

You don’t have to throw everything you decide not to keep in the trash. Maybe you have an antique table or a collection of knickknacks that you just can’t throw away. These kinds of items are perfect for giving to family and other loved ones as gifts. If it’s something you know your circle won’t enjoy, consider donating it to charity to give it a new life somewhere it’s needed more.

Why Jigsaw Puzzles Are Beneficial for Seniors with Dementia

As people get older, their cognitive abilities decline which often leads to the development of severe medical conditions. One of these is dementia which generally refers to the disruption of memory, language, thinking and problem-solving skills that affect daily life.

According to statistics, about 50 million people suffer from dementia worldwide and most of them include seniors. In fact, this medical condition is regarded as one of the main causes of disability and dependency among older people whose cognitive functions deteriorate as they age.

This can be very overwhelming for the people who suffer from it as well as for their families and caregivers. And while special therapies and supplements may help manage the symptoms of dementia, mentally stimulating activities have proven to be beneficial too.

Jigsaw puzzles for adults are one of the many brain-stimulating activities recommended to maintain cognitive health and make coping with dementia symptoms much easier. Here are six ways how solving puzzles can help cognitively-impaired seniors.

Improve brain health

Dementia is caused by damage to the brain cells which disrupts their communication leading to the impairment of different functions necessary to perform daily tasks. One way of improving brain health and people’s cognitive functions is to engage in mental-stimulating activities such as jigsaw puzzles.

When solving a puzzle, people activate both sides of the brain at once. The left side of the brain is the center for logic and order, while the right side is responsible for stimulating creativity and intuition. When both sides work together, it stimulates brain health as a result of the connection between brain cells, providing a good mental workout.

In addition, the simultaneous work of both sides of the brain further aids in the recognition of shapes and colors and problem-solving skills. 

Enhance memory skills

One of the major symptoms of dementia includes problems with memory skills. While lack of memory is often overlooked in the early stages of dementia, it gradually progresses as people age and they become more forgetful of recent events and even people’s names.

Jigsaw puzzles help enhance memory skills by reinforcing the connections between brain cells which results in improved mental speed and short-term memory. When solving a puzzle, seniors are expected to recognize and remember different colors, patterns and shapes in order to put the pieces in the right place.

Therefore, remembering the image of the puzzles is a great way for dementia patients to strengthen their memory skills which will further help them in the memorization of familiar places, things and activities.

Better visual-spatial skills

Alzheimer’s disease is one of the most common causes of dementia accounting for about 60-80% of all cases. Such patients often have problems getting lost in familiar places, finding the right words to identify objects and express thoughts.

Therefore, by solving jigsaw puzzles, not only will patients be able to improve their memory skills, but also their visual-spatial abilities.

When solving a puzzle, people are expected to look at individual pieces and figure out where they belong in the big picture. They search for specific shapes, colors and patterns of the puzzle which will help them determine how the pieces connect together.

By enhancing their visual-spatial skills, dementia patients will be able to perform other activities as well such as using a map, learning and even dancing. 

Reduce stress levels

As dementia progresses, seniors often become more agitated which can be difficult for their families and caregivers to manage. To make things easier for such patients and the people around them, jigsaw puzzles are a great way to release tension and provide calming effects.

By solving a puzzle, people exercise both sides of the brain which results in calming people who get agitated and brings them a sense of focus if they are restless. In other words, the search for the pieces to fit the puzzle requires concentration. And the focus on this activity will instantly bring relaxation and happiness.

In addition, the cardiovascular system will function better and breathing and heart rates will be slowed down.

Offer increased social interaction

Unfortunately, dementia is sometimes associated with a sense of loneliness causing patients to feel as if they are separated from the rest. They may also have trouble interacting with the people around them. Besides being a great activity to stimulate the brain in many ways, jigsaw puzzles can also help bring people together.

When seniors engage in solving a jigsaw puzzle, they have the opportunity to spend time together and communicate with each other. Such social interaction will undoubtedly increase their people skills as well as encourage their collaboration in solving a puzzle. They will be helping each other by finding the right pieces which will result in a sense of shared accomplishment when they solve the puzzle together.

Improve mood

Unfortunately, dementia cannot be fully treated, but it can be managed in order to alleviate the symptoms, making daily living more bearable and performing tasks much easier. And since most changes in the brain are permanent and even worsen over time, dementia patients often suffer from depression which affects their mood.

When solving a puzzle, the brain produces a chemical known as dopamine. This neurotransmitter is responsible for regulating the mood which is enhanced when a dementia patient successfully completes a puzzle. In other words, every time a patient puts a puzzle piece in the right place, dopamine is released. This sense of accomplishment certainly improves the overall mood.

In addition to this, the release of dopamine also affects learning, concentration and motivation.


Final Thoughts

Keeping the brain active while suffering from dementia can certainly delay symptoms of such brain disorders. While medications are required for treating this medical condition, mental-stimulating activities such as jigsaw puzzles can also be very beneficial in the process. They keep the mind active by engaging it in problem-solving tasks such as finding the right piece to fit into the puzzle further resulting in improved socialization, cognitive functions and most importantly general health. So if you know someone who suffers from dementia, you can help them cope with this condition with a fun jigsaw puzzle.