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December 27, 2012

Safety Tips for Older Adults This Winter
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Flu Shot. Image Credit: Public domain image.

Winter in Canada has officially begun, and for many older people, this is not particularly good news. Now more than ever, safety tips for older adults during winter

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must be followed to a tee. These include:

1. Get vaccinated for influenza

The flu season runs through the entire winter season and older people are at highest risk for influenza, so this is the best time to get vaccinated. Because older adults are more prone to colds, thermostats should also be set above 65 degrees. Any lower will expose older adults to the risk of hypothermia, and subsequently, mobility problems.

2. Have heating ducts and the furnace properly ventilated

It is also about time to check the furnace and the heating ducts to make sure they are in proper working order. The same goes for the fireplace, wood stove or space heater. A word of caution: take proper precautions and never forget to turn them off when not in use.

3. Dress in layers

Whether older people are staying indoors or outdoors, dressing in thick layers is a must. This will insulate their bodies from harsh weather. Pick out clothes that will not only feel comfortable but also will not pose mobility problems.

4. Stay active

The winter is not an excuse to go on a long-drawn vacation from exercising. In fact, there is even more reason to stay active during the winter—to stay warm and prevent mobility problems

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. You do not have to go outdoors to exercise; there are excellent and just as effective indoor exercises that you can do indoors.

5. Stock up on food and medications

Just in case there is an emergency and you could not possibly leave the house, you better keep a stock of food and medications. This way, older adults will not have to rush out of the house whenever they run out of a needed provision.

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June 29, 2012

Summer Safety Tips for Seniors
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Summer has arrived. While this is a time of outdoor activities and warm days, it is also an occasion for potentially dangerous and immobilizing health concerns. Older adults are at risk for a number of health problems

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, including dehydration, heat stress, heat stroke, and food-borne illness.

The Centers for Disease Control and Prevention

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says that around 300 people in the US die each year from overexposure to the sun. This happens when one’s body is unable to adjust to the high temperature, leading the body’s cooling mechanism to shut down. This problem is especially prevalent among older adults whose bodies are not as efficient as the younger ones.

Here are some ways for older adults to protect themselves against the summer heat, without sacrificing all the fun planned out for the summer:

1. Schedule outdoor activities either early in the day or much later in the evening. Do not forget to check the temperature before heading outdoors.

2. If you must leave at the peak of the day’s heat, remember not to overexert yourself and rest periodically. Also, wear clothing that is lightweight and light-colored. Protect the head with a wide-brimmed hat that covers much of the face.

3. Wear sunglasses that have 99% UV light absorption or those that darken when exposed to light. These are important for one’s mobility while walking outdoors. Also, as one ages, the eyes become more sensitive to light and changes in temperature. Without protection for the eyes, older adults may develop cataracts.

4. Sunscreen and lipbalm ought to be in every senior’s bag. Sunscreen lotion must have broad-spectrum protection and SPF 15 or higher. Lipbalm also ought to be at least SPF 15.

5. Keep the home cool by closing the drapes on sunny day. Have a fan to circulate the air around the house and use air conditioning to dehumidify the room.

6. Having a barrier free

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home makes it easier and more enjoyable to spend time indoors in the hot weather.

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May 17, 2012

Social Isolation is a Risk Factor for Immobility
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People walking toward Los Angeles, CA, 1937. Photo by Dorothea Lange, Public Domain.

Smoking, excessive alcohol and poor eating habits are often identified as the culprits behind older adults’ immobility. However, these three are not the only health perils to older people

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, as there is another significant health risk to their mobility: social isolation
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.

Recent studies point to loneliness as a major contributing factor to the decline of mobility among the elderly. This is precisely when California cut back on their budget for adult day health care a few months ago, leaving around 20% of California’s older adults disqualified for the program. This means that the disqualified older adults will end up spending more time in their homes alone, which will ultimately lead to the decline of their health and ultimately their mobility.

Loneliness is just as alarming as the other risk factors of mobility. It can lead to neuroses, pessimism, suicidal tendencies, depression, and low self-esteem. In terms of physical effects, it will increase one’s blood pressure and weaken the body’s defenses against illnesses. Worse, it can increase the risk of Alzheimer’s disease.

The move to cut the budget on elderly care is clearly counterproductive, as the government will end up spending more on skilled nursing and chronic disease management for older adults who experience the ill effects of isolation.

Fortunately, there are several ways to deal with social isolation in places where the government does not prioritize elderly care. One example is the Telephone Reassurance program in Northern California, where volunteers regularly call 550 older adults just to socialize with them, remind them to drink medicine and check their health. This has proven to help bring down older people’s anxiety levels—something medicines alone cannot do.

Another suggestion by Dr. Walter Bortz, author of “We Live Too Short and Diet Too Long” is to simply walk with a neighbor. This is a form of social exercise that can also improve mobility.

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May 11, 2012

Prevention and Treatment of Hip Fracture for Full Mobility
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Walking cane. Image Credit: Fonquebure via Wikipedia.

Hip fracture is one of the most common disabilities among the elderly. Its gravity ranges from immobility or even death. After one reaches 50 years old, the risk of having hip fracture increases. Without rehabilitation and proper guidance, hip fracture can easily lead to immobility. Prevention, treatment and support are three central aspects that can address the problem of hip fractures

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.

In terms of prevention, the American Academy of Orthopedic Surgeons

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identify the reasons why hip fractures are quite common: the weakening of the bone system around the area and the impact sustained from a fall. Prevention of osteoporosis, including measures such as building stronger bones and having a healthy lifestyle as early as awareness sets in, is a great way to prevent hip fractures as well.

According to the National Osteoporosis Foundation

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, there are five ways to keep one’s bones healthy, prevent hip fractures, and ensure mobility
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well into old age:

1. Having a healthy dose of calcium and vitamin D in the form of supplements and in one’s daily food diet will help strengthen the bones.

2. Exercises, particular weight-bearing exercises, enhance not only one’s mobility but also the bone system.

3. Smoking and excessive alcohol are two ill habits that results in the weakening and intoxication of several body organs, including one’s bones.

4. Equipping one’s self with knowledge regarding bone health is an important element in prevention of falls and hip fractures. A consultation with one’s healthcare provider is needed for this.

5. To know the current state of your bone health, taking a bone density and taking the appropriate medication at this point is a good preventive mechanism.

If a hip injury does occur, one should approach a professional therapist in order to undergo the latest hip fracture rehabilitation programs, focused on improving one’s mobility and recovery. There are several centers that offer licensed and professional therapists specializing in regaining mobility after a hip fracture.

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December 15, 2011

Tips to Prevent Falls and Accidents this Winter Season
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Winter steps. Image source: Tellablog.

Last week we talked about important tips to make sure that your holiday season won’t be threatened by preventable fire. This week, you ought to know important safety tips in light of the winter season. Since winter poses an increased threat of falls, frostbite, car accidents and hypothermia, older adults should be extra careful this winter season.

According to the Centers for Disease Control and Prevention

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, older adults, those who are above 65 years old, have a 33% chance of suffering from falls every year. During winter, they also face the threat of hypothermia and frostbite than most age groups. For these reasons, older adults
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and their relatives must plan ahead.

Here are some important ways

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for older adults and people with disabilities to prepare themselves for the winter season, as suggested by the American Geriatrics Society’s Foundation for Health in Aging
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:

  1. Wearing non-skid sole boots is necessary when going out of the house. Older adults must also replace the rubber tip of their canes. In order to further prevent falls, it is important to stay out of sidewalks covered with snow.
  2. Knowing the symptoms of hypothermia will help in preventing it. Ashy or pale skin, having trouble breathing and walking, a slowed heart rate, a lingering tired feeling, confusion, and a general feeling of weakness. Whenever any of the following symptoms become apparent, one should immediately go back inside the house. Wearing multiple layers of clothing can help in protecting against hypothermia.
  3. Aside from wearing multiple layer of clothing, it is also important to cover every part of the body when going out in order to protect one’s self against frostbite. When any part of the body, particularly the fingers and the toes, starts to feel numb or hurt, go inside the house immediately or stay near a fireplace.
  4. In order to prevent car accidents, the American Geriatrics Society advises that older adults should always touch base with weather advisories and avoid icy roads. A first aid kit, shovel, water and snacks, and warm clothes should be prepared and easily accessible.
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November 22, 2011

10 Ways to Prevent Falls in the Home
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Home Safety Council Logo. Image Credit: Home Safety Council.

In 2004, the Home Safety Council

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published The State of Home Safety in America
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. The study discussed the causes of unintentional injuries and deaths in homes across the US. It states that falls are the leading cause of unintentional deaths in the home, especially among older adults.
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An average of 5.1 million injuries and around 6,000 deaths each year are caused by preventable falls. Falls are essentially preventable, and although we’ve written about the causes of preventable falls

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before, it’s essential to make a more comprehensive list of tips on falls prevention
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.

  1. Having handrails on both sides of the stairs all the way from the top to bottom is important for adults to have something to grab on to as they go up and down the stairs.
  2. Bright lighting is important, especially at the staircase and at corners of the house.
  3. Tripping on rugs is a common cause of falls that can be fixed by removing the rug altogether or taping them to the floor.
  4. Grab bars
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    and non-slip strips in the tub are a few essentials in the bathroom. Aside from the stairway, the bathroom should especially be carefully equipped with safety equipment. After all, falls usually occur both in the staircase and the bathroom.
  5. A non skid mat (and all the other places, if you can help it) should always be placed in the bathroom. Without a mat, the probability of slipping in the bathroom is exponentially increased.
  6. Chipped steps and broken brick pathways in the porch and garden should be fixed as soon as possible. They should also be kept clear of items that can be obtrusive.
  7. Bright lights should be installed in the porch and walkway, especially since the outdoors often have poor lighting.
  8. Handrails on the stairs leading to the porch should be sturdy and stable.
  9. Spills should be wiped up immediately, as they can go unnoticed and cause slips.
  10. Conducting a check on the safety of the home from time to time will give both security and maximum falls prevention.
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November 2, 2011

Important Physical Activity Tips for Older adults
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Yoga. Image Source: Public Domain.

The Center for Disease Control and Prevention

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has just released information on how much physical activity older adults need in order to prevent health problems. By engaging in physical activity, the muscles of older adults
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can grow stronger and will help accomplish their daily activities without need of assistance.

According to CDC, the guidelines apply for those who are 65 years or older, as long as you have no limiting health conditions and are generally fit.

There are three possible options suggested by CDC:

1. A Moderate-intensity aerobic activity for 2 hours and 30 minutes (or 150 minutes) every week. A moderate intensity aerobic activity is a 5 or 6 on a scale of 0 to 10, where 0 involves a sedentary activity such as sitting and 10 involves a strenuous activity. An example of a moderate intensity aerobic activity is brisk walking.

On top of the moderate-intensity aerobic activity, seniors also need muscle-strengthening activities on at least 2 days a week, or more. The muscle-strengthening activities must be able to work all your major muscle groups, such as your legs, hips, chest, abdomen, shoulders, back, and abdomen. A few examples are yoga, gardening activities (digging, shoveling), push ups, sit ups, lifting weights, and working with resistance bands.

2. A one hour and 15 minutes (or 75 minutes) of vigorous-intensity aerobic activity every week. A vigorous-intensity activity is harder and more challenging than a moderate-intensity activity and is pegged at around 7 or 8 on the scale. The usual effect of this type of activity is hard breathing and not being able to say a couple of words without catching your breath.

Muscle-strengthening activities for at least two days a week is also required as a supplement to the aerobic activity.

3. A third option is to engage in an equal dose of moderate- and vigorous-intensity aerobic activity every week, coupled with muscle-strengthening activities on at least two days a week, working on your major muscle groups.

Of course, you don’t need to put all of your required 150 minutes or 75 minutes in one session. In fact, you can spread them throughout the week or even break them in smaller sessions throughout the day. Whatever works for you is fine, as long as you accomplish the required dosage in whichever option you choose.

Take note that an aerobic activity differs from muscle strengthening activities in that the former strengthens the heart and builds endurance among other essential qualities, while the latter builds muscle strength.

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September 11, 2011

Older Adults and Salt Intake
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Salt. Image Credit: Health Medical Blog.

While it’s important for people of all ages to watch what they eat, older adults have special dietary concerns that should be paid special attention to. A new study

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, recently published in Neurobiology of Aging, has determined that high-sodium diets combined with low physical activity can raise serious health issues for adults aged 65 and older
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.

A decline in cognitive function and an increased risk of developing heart disease are among the risks.

“Our results show it’s a combination of high salt intake and low physical activity which declined cognitive function,” Study lead Dr. Alexandra Flocco from Toronto’s Baycrest Hospitals’ Kunin-Lunenfeld Applied and Evaluative Research Unit told the Toronto Sun. “The message is if you’re not active, make sure you cut back on your salt intake.”

The study analyzed 1,262 healthy older adults between the ages of 67 and 84, tracking their nutritional intake (and sodium consumption) as well as their physical activity for a period of three years. The daily average intake among participants varied greatly, from 2,263 to a staggering 8,098 milligrams. Health Canada recommends people aged 14 years and older consume no more than 2,300 milligrams of salt each day. The American Heart Association recommends that people living with high blood pressure limit their intake to 1,500 miligrams per day, which is less than ¾ of a tablespoon of salt.

Nearing the completion of the study, the participants were given an exam that measured their cognitive decline. Scored showed that participants with the lowest average daily salt intake suffered less cognitive decline and instances of heart disease than their counterparts who ingested a higher daily salt intake.
Sodium is an essential nutrient but it should not be over-consumed. Canned and pickled foods are incredibly high in sodium, as are certain salad dressings, cheeses and sauces. It’s important to check the nutritional information on food packaging before buying.

Low-sodium recipes are readily available online at Canadian Living

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, the Mayo Clinic
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and All Recipes
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.

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September 7, 2011

Falls in Older Adults are Common and Preventable
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Preventing Falls. Image Source: American Association of Orthopaedic Surgeons.

A recent study published on the Family Practice News website

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suggests that falls are the main cause of debilitating injury and mobility issues in older adults
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. This is particularly true for senior citizens aged 75 and older, as well as for older adults who have balance issues, difficulty getting out of a seated position, or who have fallen within the prior year, which can increase the risk of a future fall by four times.

According to the article, approximately 30% of U.S. adults in the 65 plus age range will experience a fall within the next year. This number rises sharply for adults aged 80 and up – 50% of whom are expected to experience a fall within the next twelve months time.

How to Reduce the Risk of Falling

Regular checkups, a balanced diet and an exercise regimen that includes balance training (such as moderate weight lifting, yoga, swimming or tai chi) can help combat balance-related issues and complications. Strength training is also incredibly important, as muscle weakness is shown to quadruple the risk of falling.

A Cochrane Review

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of controlled trials with 55,303 participants outlines 111 exercises and interventions that can greatly reduce the risk of falling. These exercises consist of strength, balance, flexibility, and endurance training.

The review also suggests that wearing hip protectors can provide some significant benefit to older adults who are in institutional care but will have little benefit for those who are still living independently.

Older adults who may be at risk of falling can have a falls evaluation conducted by a physician. Part of this process includes a cardiovascular examination, medication review, neurological examination, as well as an assessment of cognitive impairment. A physician will assess a patient’s gait and look for balance and mobility issues, in addition to muscle weakness, visual impairment and home hazards (steep stairs, loose railings, etc) that might facilitate a fall. Click here

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to read the entire article from Family Practice News.

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August 2, 2011

Preparing for Emergencies
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American Red Cross Logo. Image Credit: American Red Cross.

John L. Beckley once said that “most people don’t plan to fail, they simply fail to plan.” This is true in many aspects of life, but especially where emergencies are concerned.  It is very important to take a proactive approach to emergency planning.  Here are a few tips you can take to prepare your home

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, your family and friends for potential emergencies.

The American Red Cross

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recommends that older adults assemble a personal support network that is comprised of several individuals who can be contacted in the event of an emergency, as well as to check in on them from time to time to provide assistance.  A support network can consist of any number of people, including: friends, roommates, family members, relatives, co-workers, health care professionals and neighbours.  The American Red cross suggests lining up a minimum of three people to act as part of their network or, one for each location where you regularly spend your time, for example; at, home at the gym, and/or at work.

Here are a few tips for emergency preparedness, courtesy of the Red Cross:

  1. Take a proactive approach to emergencies and set up emergency contacts (and back up emergency contacts).
  2. Make sure at least one person in your network has a set of your house and/or car keys and vice versa.
  3. Keep your house stocked with up-to-date emergency supplies and show the people in your support network where you keep them.
  4. Keep copies of your medical records, allergies, health card and any other important information in a safe place and provide copies to at least one person in your network.
  5. Establish a communications and back-up plan in the event that telephones are not working.
  6. Notify people in your network when you are going out of town and vice versa.
  7. Support the people in your safety network as well. Request copies of their medical information and offer to check in on them from time to time.

Click here

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to access a comprehensive resource on emergency planning.

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