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January 10, 2013

2013 Resolutions for Elderly to Maintain Optimum Mobility
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No smoking sign. Image Credit: Public domain image.

Now a few weeks into 2013, it is time to actually retain the New Year’s Resolutions and follow them for the sake of optimum health and mobility. Here are five resolutions that will help you achieve just that.

1. Get physical!

It is about time you walk the talk and finally set into action your plan to stay physically fit. You should allot some time for your fitness goals. It is not necessary to visit the gym frequently to achieve these goals. There several realistic—even fun—ways of achieving the. A few examples include taking a stroll in the park, joining a physical activity class exclusive for older adults, or trying out a new sport. You might want to consult your doctor regarding exercises that will help you stay fit and free from mobility problems

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.

2. Get a Health Screening

The US Preventive Services Task Force recommend that those older than 50 should undergo colonoscopy. Also, women should get their annual mammograms for breast cancer detection by the time they reach their 40s, while men should undergo a prostrate exam. Lastly, people of both genders over 64 years of age, must take a test every two years for osteoporosis.

Above all these, an annual appointment with a doctor to check bad cholesterol levels, glucose levels, and blood pressure is a must.

3. Get a vaccine.

The elderly must make it a priority to receive a flu shot every year. They must also get immunizations to prevent shingles as well as a pneumonia shot.

4. Kick out the bad habits.

Older adults who have been trying to slow down on smoking need to quit altogether. The risk of cancer and cardiovascular diseases that smoking poses is too big for the elderly to ignore.

5. Lessen the coffee intake.

This will prevent restlessness and decrease blood pressure. Most people drink coffee to wake them up—but instead they end up drinking more coffee—which increases blood pressure and puts older adults at risk for heart problems.

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October 25, 2012

Knee Replacement Surgeries Amongst Older Adults on the Rise
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Model of an artificial knee. Image Source: Wikipedia.

CBS News reported that from 2010, the number of knee replacement surgeries

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in the country has risen by 224,000 cases. In a recent research featured in the Journal of the American Medical Association, the researchers said that the number of knee replacement surgeries in the past 20 years have increased significantly. There was a 162% surge in knee surgeries and a 106% surge in mending artificial knee joints.

These knee replacement surgeries were borne by a common desire: to live longer and be active, according to Dr. Peter Cram, an associate professor in the University of Iowa. These surgeries lead to improvements in quality of life and mobility, as most patients were usually beyond 70 years old.

The average number of days that patients were required to stay in the hospitals due to the surgery has decreased from 8 to 3.5 days. This practically means that the rate of recuperation is much faster. However, there was a rise in the number of patients who had to be readmitted after previously undergoing knee replacement surgery.

A number of other factors also caused the surge of knee replacement surgery. According to the authors: “This growth is likely driven by a combination of factors including an expansion in the types of patients considered likely to benefit from TKA, an aging population, and an increasing prevalence of certain conditions that predispose patients to osteoarthritis, most notably obesity.”

In the recent years, though, there has been a slight decline, primarily due to the financial cost of a surgery. The US has accrued around $9 billion from the 600,000 knee surgeries that had been performed. One surgery can cost $15,000.

Undoubtedly, prevention is still the best way to enhance and maintain mobility. With an optimum combination of diet, exercise, and several other factors

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, this can be properly achieved.

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September 12, 2012

Fish Oil has Properties to Improve Mobility
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Mackeral (Trachurus Declivis) is a good source of fish oil. Image Source: Wikipedia.

Exactly how many helpings of fish, particularly salmon or mackerel do you have a week? If it is a staple food in your diet, then you are one step closer to maintaining mobility

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. A study conducted by researchers at the University of the Aberdeen
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shows that fish oil can have a protective effect against muscle degeneration among older adults
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.

Fish oil has long been identified as having significant health benefits, but now there is corroborative research that shows just how it can help in maintaining muscle size. A regular portion of oily fish—as much as three a week—can help in protecting muscles from the ill effects of deterioration and double the benefits of physical exercise.

The study combined regular doses of exercises and fish oil among women in their late sixties. There was an improvement in muscular strength by 20%. The control group who did not take fish oil but were put through the same twice-weekly exercise sessions only increased their muscle strength by 11%.

The 12-week study showed dramatic improvements for older women who took fish oil—among which are improved scores in balance tests and walking speed. These women were also able to get up from a chair faster.

Aging reduces muscle size by 0.5 to 2% among older people. The body’s ability to build muscle starts to diminish by mid-30’s, which makes exercise even more crucial. However, fish oil helps in combating the inflammation among older adults that prevents the building up of muscle power and mass.

The researchers said that the differences in taking fish oil to improve muscle strength is due to the effects of EPA and DHA, Omega 3 fatty acids found in fish oil. These are known to have anti-inflammatory characteristics.

The findings, presented at the British Science Festival

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, can help unlock wonders of mobility among older adults.

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August 2, 2012

5 Ways to Prevent Alzheimer’s Disease
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With the immobilizing effects of Alzheimer’s, there is good reason why older adults should take concrete steps to prevent them. Research on the field has shown that there are several steps one can take to guard against Alzheimer’s. Here are five practical steps

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that can be done:

1. Be Purposeful.

A purpose-driven life, clichéd as it may sound, can help treat Alzheimer’s Disease. According to researchers from Rush University Center in Chicago, individuals who live everyday with a purpose in mind are able to maintain their brain functioning and therefore able to decrease the risk of Alzheimer’s.

2. Be Active.

Constant physical activity, according to Alzheimer’s Research and Prevention Foundation, can decrease the Alzheimer’s risk by as much as 50%. Cardiovascular exercises such like jogging, as well as anaerobic exercises such as weight-lifting, helps in maintaining the volume in front of the hippocampus, the area responsible for memory retention.

3. Constantly Train the Brain.

Playing board games and reading are two basic activities that can stimulate the brain and lower beta amyloid levels. Beta amyloid is a protein that’s related to Alzheimer’s Disease.

4. Have a Healthy Diet.

A diet that consists of a healthy balance of fruits, vegetables, and whole grain, as well as a diet low in saturated fats, will reduce the risk of dementia. In fact, this will also lower the risk of other illnesses experienced by older adults.

5. Keep Street Levels in Check.

Constant stress will stimulate the body to produce tau protein aggregates. These protein aggregates are found in the brain of older adults who suffer from Alzheimer’s disease. By managing one’s stress, the tau aggregates will be lowered and will therefore help prevent Alzheimer’s. Some techniques to keep stress levels in check include deep breathing, yoga, massage therapy, and deep breathing.

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July 6, 2012

Fire Safety Tips: Before, During and Preventing a Fire
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Fire Fighters at a Fire. Image Credit: Public Domain.

The US Fire Administration

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with the Federal Management has released a report entitled Fire Risks for the Mobility Impaired
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. According to the report, people with mobility impairments and older adults consider personal safety, particular fire safety, to be an an obstacle. As the season ends, older adults need to have a heightened awareness regarding fire safety. The USFA and the Federal Management have organized fire safety tips into three categories: before, during, and preventing a fire.

Before the Fire

1. Find the nearest emergency exit. In any place, whether it is your home or somewhere else, you must  be alert enough to know where the nearest emergency exit is.

2 Have smoke alarms installed. A smoke alarm can make a huge difference and can save your life. A working smoke alarm can reduce the risk of death by as much as 60%. Place the smoke alarms near to bedrooms and on all the floors of the home. The batteries must also be tested monthly and must be replaced annually.

3.  Have an escape plan. For people with mobility impairments, the reflexes and movements are not as fast enough as other people. That is why they must have an escape plan: at least two exists in every room, doors and windows, and security devices (like installed bars) that can be removed from the inside out.

During the Fire

1. Stay low. Always crawl low and stay away from the smoke as long as you are able. Also, cover the mouth and the nose from toxic fumes. Do not use the elevator.

2. What to do when you are trapped. Close the doors that go between you and the fire. Also fill the cracks in the vents and the doors with damp cloth to put the smoke away.

Fire Prevention

1. Cooking. When cooking, never leave the stove unattended. Also, when cooking over open flame, wear tight-fitting clothes.

2. Do not smoke in bed. Do not smoke in your bed or near an oxygen source. Also, place signs that will dissuade visitors from smoking within your home.

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March 12, 2012

Does Regular Exercise Decrease the Chance of Falling?
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Tripping hazard sign. Image Credit: Clker Clip Art.

Does regular exercise positively affect older adults’ fear of falls? This is a question that has been answered by a study that was recently published

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in the Journal of American Geriatrics Society.
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Ellen Frebeirger, the lead researcher of the study based at Friedrich-Alexander-Universitat Erlangen-Nurnberg in Germany, said that improving the physical performance of older adults will not necessarily translate well into their psychological dimension.

Among those who participated in the study were 280 individuals above the age of seventy. All the participants also lived independently in Erlangen, Germany. The researchers assigned the participants into four groups and were monitored over a period of two years.

Among the four groups, one group was designated the no-exercise group and performed no exercises whatsoever in two years. The second group performed strength and balance exercises. The third group underwent strength and balance exercises, as well as endurance exercises. The last group went through an education program to assess their fear of falling, primarily composed of lectures aimed at reducing the fear of falling and mental exercises that improve short-term memory and concentration. This last group had two 1-hr sessions every week for a span of 16 weeks.

By the end of the 16-week period, the results showed that there was no significant improvement in the fear of falls or the occurrence of falls among all four groups—even those who had no form of exercise whatsoever. In fact, the group that went through the education program walked the slowest—indicating that they were the most cautious.

The results of the research may be in large part due to the fact that the study only included 32 hours worth of exercises. A previous research by the Fall Prevention Center of Excellence

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in Germany suggests that 50 hours of exercise is the minimum amount of time needed to prevent falls.

As for the bogged down rate of walking by the fourth group in the study, it can be attributed to more caution and carefulness of older adults. In any case, since falling can happen to anyone, having the right equipment

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to prevent falls is a good preventive measure.

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November 15, 2011

Memory Performance Among Older Adults Self-Deterministic
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Memory performance among older adults is self-deterministic

A stereotype among older adults

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is that they have weaker memory and tend to be forgetful. A recent research aimed to assess and investigate how such negative stereotypes affect the memory performance of adults
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.

Published online in the Association for Psychological Science last October 26, the study showed how such stereotypes influence the memory errors and memory performance among seniors. The researchers were Ayanna Thomas (the director of the Cognitive Aging and Memory Lab and an assistant professor of psychology at Tufts University) and Stacey Dubois, a former graduate student.

In the first phase of their study, older adults and younger adults were shown a list of semantically related words. For example, the participants were presented with words that were related to “sleep”, such as “tired”, “night”, “bed”, and “rest”. However, the word “sleep” itself does not appear in the list.

When the participants, both the younger and older ones, were asked to recall the words, both groups recalled the word “sleep”, despite the fact that it didn’t appear in the list. It was also noted by the researchers that the older adults were more prone to falsely recall the word than younger adults were.

The theory behind the research is that older adults may believe that their impaired memory is caused by their age. Thomas and Dubois then set out to reduce this minds among older adults themselves.

In testing the theory, one group of participants that had both younger and older adults were told that they were to identify the same set of words previously presented. They were told that the test is more language-based, without emphasizing the memory part. Another group of participants comprising both younger and older adults were subject to the same test, but were told that older adults tend to do more poorly when it comes to memory tests than younger adults do.

The study showed than older adults who were told that the test is language-based and that they would perform as well as younger adults when recalling words were less likely to commit memory errors than older adults who were told beforehand that they would perform more poorly than younger adults.

The study shows how the biological and psychological effects of aging intertwine and affect cognitive deficits. It seems that the first step to memory improvement among older adults is for them to stop thinking that their age has anything to do with their memory.

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November 10, 2011

Online Gaming Community Geared for Older Adults
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Puzzles. Image Source: Public domain.

Looking for a pleasant way to spend leisure time on the Internet? Maybe you should try Winster.com

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, a social gaming community that’s especially geared for middle-aged or older adults
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.

Unlike most online games, Winster.com’s games are designed for players to help each other to cooperate rather than compete with each other. Aside from fostering a friendly community of players, Winster.com also rewards players with small prizes, such as Wal-Mart and Amazon gift certificates. There are a slew of games featured in Winster.com, including slot games, Poker, and puzzles. By playing with each other, participants can create strategies to win the game—and along the way form social ties, strengthen their memory and mental muscles.

Winster.com recently conducted a survey

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among its community of seniors and baby boomers, with the goal of detecting the lifestyle and gaming behavior of their over 3 million registered users. Unsurprisingly, the survey confirmed that majority of its users are older adults who are looking for a way to socialize and connect with other people their age, all in the name of good fun.

According to the 8,000 respondents, 70% of registered users are 45 years old and above. 57% are between 45 to 64 years old. About 80% are women, and 83% of players have found a friend on the site. 18% have made at least 50 friends on the site.

As for the frequency of usage, 77% play for around 1 hour a week, while 37% play for around 5 hours or more a week. The survey further shows that 87% of players play from their home.

Topping the list of reasons in the survey are the fun games, the opportunity to meet new friends, the social interaction, and mental stimulation.

Studies that show that seniors and retirees who engage themselves in the Internet live happier lives and reduce the risk of memory loss, there’s definitely every reason for older adults to try online social gaming sites like Winster.com.

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July 20, 2011

Improve and Maintain Ocular Health with Vitamin C
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Eye. Image Source: Public domain.

Proper nutrition is important at any age – especially in older adults

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.  A recent article posted on the Fox News website
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cites a study from India which links a lack of vitamin C to an increase in developing cataracts.

Cataracts, the “clouding” of the eye lens, are a common vision problem in aging adults.  It has been thought that a diet high in antioxidants and vitamin C can help reduce the risk of developing condition, but study results have been largely inconclusive.

In this new, India-based study, researchers looked at more than 5,600 adults aged 60 and older.  Participants were interviewed about diet, lifestyle and family health history, in addition to having their blood measured for levels of vitamin C.

Close to 73 per cent of the study’s participants were diagnosed with having cataracts, a risk that dropped as vitamin C intake increased:

“In the roughly one-quarter of older adults with the highest vitamin C levels, the risk of cataract was 39 percent lower than in people with the lowest levels of the nutrient. That was with factors like income, smoking habits, high blood pressure

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and diabetes taken into account.

But vitamin C levels were generally very low. More than half of the study participants were deficient, and the bottom 30 percent of the group had vitamin C concentrations below the level of detection (2 micromoles per liter).”

While the findings do no conclusively prove that vitamin C can help prevent cataracts, senior researcher Astrid E. Fletcher believes that it is “biologically plausible”:

“Laboratory and animal studies show vitamin C plays a very important part in defending the lens of the eye against oxidative stress,” Fletcher explained in an email.

“The eye is particularly vulnerable to oxidative stress as the ’seeing’ organ of the body,” she added. “Light is essential for vision but light is also very damaging. The lens absorbs ultraviolet radiation, a major source of oxidative stress.”

Fletcher does not recommend older adults “load up” on vitamin C supplements, as older adults in India face more significant nutritional challenges than adults living in more developed nations:

“India has the highest burden of blindness in the world,” Fletcher said, “and the main cause is cataract [and poor nutrition].”

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June 15, 2011

Saving Money After Retirement
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Squeezing the most of the dollar. Image Source: Public Domain.

Studies after studies are proving that elderly North Americans are living longer and healthier lives.  Thanks to innovative

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products designed to help older adults move freely around their homes, an increasing number of Canadians and Americans aged 65 and up are living more independently.

Retirement is an exciting time, but it can also be stressful.  It’s important that aging adults learn how to save and budget their money so that they can live a fun-filled and fulfilling life after retirement.

Echo Press recently published some great tips on how to budget and save money after retirement

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.  Here are some of them.

Save, Save and Save Some More

According to Echo Press, retirement savings tend to “fall by the wayside” during tough economic times.  It is important for people to save throughout their career, but also post-retirement.  Echo Press suggests boosting your savings rate, which can be put towards a retirement fund.

Keep Debt Down

Making strives to pay down debt and consolidate payments will save thousands of dollars in interest.  As Echo Press rightfully states, “the less you owe, the more money you’ll have to invest in the long haul.”

Pay Yourself First

Never let day-to-day living get in the way of your financial future.  Always set aside some money for your retirement fund – make this practice a non-negotiable.

Diversify

Diversified RRSPs, bonds, investments – it’s never wise to keep all of your money in the same place.  Having a broad investment portfolio helps minimize loss during tough economic times.  Talk with a financial advisor about the investment options that are available to you.

Re-Evaluate

A financial plan shouldn’t be set in stone.  Make it a point to re-evaluate your spending and saving practices every six months.

Pre-Authorize Savings Payments

Have a portion of any payments/cheques received directly deposited into a savings account.

Remember, retirement does not have to be a scary time.  When in doubt, always talk to a financial planner about the options that are available to you.

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