SENIORS CAN NOT AFFORD

FALLING

Did you know that one in three older Americans falls every year? Falls are the leading cause of both fatal and nonfatal injuries for people aged 65+. Falls can result in hip fractures, broken bones, and head injuries. And even falls without a major injury can cause an older adult to become fearful or depressed, making it difficult for them to stay active.If you have an aging parent, grandparent, or neighbor in your life, helping them reduce their risk of falling is a great way to help them stay healthy and independent as long as possible.

And September is the perfect time to take action. Sept. 22 isNational Falls Prevention Awareness Day, sponsored by NCOA's Falls Free© Initiative. This year, 46 states, the District of Columbia, and Puerto Rico will be hosting health fairs, falls risk screenings, and other events to educate older adults about this critical health issue.

The good news about falls is that most of them can be prevented. The key is to know where to look. Here are some common factors that can lead to a fall:

·        Balance and gait: As we age, most of us lose some coordination, flexibility, and balance— primarily through inactivity, making it easier to fall. 

·        Vision: In the aging eye, less light reaches the retina—making contrasting edges, tripping hazards, and obstacles harder to see.

·        Medications: Some prescriptions and over-the-counter medications can cause dizziness, dehydration or interactions with each other that can lead to a fall.  

·        Environment: Most seniors have lived in their homes for a long time and have never thought about simple modifications that might keep it safer as they age.

·        Chronic conditions: More than 90% of older adults have at least one chronic condition like diabetes, stroke, or arthritis. Often, these increase the risk of falling because they result in lost function, inactivity, depression, pain, or multiple medications.    

6 Steps to Reducing Falls

Here are six easy steps you can take today to help your older loved one reduce their risk of a fall:

1. Enlist their support in taking simple steps to stay safe. 

Ask your older loved one if they’re concerned about falling. Many older adults recognize that falling is a risk, but they believe it won’t happen to them or they won’t get hurt—even if they’ve already fallen in the past. A good place to start is by sharing NCOA’s Debunking the Myths of Older Adult Falls. If they’re concerned about falling, dizziness, or balance, suggest that they discuss it with their health care provider who can assess their risk and suggest programs or services that could help.

2. Discuss their current health conditions.

Find out if your older loved one is experiencing any problems with managing their own health. Are they having trouble remembering to take their medications—or are they experiencing side effects? Is it getting more difficult for them to do things they used to do easily?

Also make sure they’re taking advantage of all the preventive benefits now offered under Medicare, such as the Annual Wellness visit. Encourage them to speak openly with their health care provider about all of their concerns.

3. Ask about their last eye checkup. 

If your older loved one wears glasses, make sure they have a current prescription and they’re using the glasses as advised by their eye doctor.

Remember that using tint-changing lenses can be hazardous when going from bright sun into darkened buildings and homes. A simple strategy is to change glasses upon entry or stop until their lenses adjust.

Bifocals also can be problematic on stairs, so it’s important to be cautious. For those already struggling with low vision, consult with a low-vision specialist for ways to make the most of their eyesight.   

4. Notice if they’re holding onto walls, furniture, or someone else when walking or if they appear to have difficulty walking or arising from a chair.

These are all signs that it might be time to see a physical therapist. A trained physical therapist can help your older loved one improve their balance, strength, and gait through exercise. They might also suggest a cane or walker—and provide guidance on how to use these aids. Make sure to follow their advice. Poorly fit aids actually can increase the risk of falling.

5. Talk about their medications.

If your older loved one is having a hard time keeping track of medicines or is experiencing side effects, encourage them to discuss their concerns with their doctor and pharmacist. Suggest that they have their medications reviewed each time they get a new prescription.

My mom had an elaborate spreadsheet to keep track of her medications and schedules. Adding a timed medication dispenser that my sister refilled each month promoted her peace of mind and allowed us to ensure her adherence to the prescribed regime.

Also, beware of non-prescription medications that contain sleep aids—including painkillers with “PM” in their names. These can lead to balance issues and dizziness. If your older loved one is having sleeping problems, encourage them to talk to their doctor or pharmacist about safer alternatives.  

6. Do a walk-through safety assessment of their home.

There are many simple and inexpensive ways to make a home safer. Here are some examples:

·        Lighting: Increase lighting throughout the house, especially at the top and bottom of stairs. Ensure that lighting is readily available when getting up in the middle of the night.  

·        Stairs: Make sure there are two secure rails on all stairs.

·        Bathrooms: Install grab bars in the tub/shower and near the toilet. Make sure they’re installed where your older loved one would actually use them. 

As important as all of the suggestions above are at the root of the problem frequently is

allowing ourselves to let our fitness lag since it is commonly believed that ailments and chronic illness accompany aging. This is a misnomer that many of us have accepted from the media and it is the single most destructive belief that inhibits us improving our quality of life as we age. No you are not supposed to gain weight, have heart disease and diabetes just because you are getting a little older. We do not maintain our fitness because we do not maintain our activity level. Our seniors need more opportunities to move safely  whether it is a regimented fitness plan or just moving around consistently.

Earlier today I saw a story about those motorized carts/wheelchairs that everyone seems to have these days. The reporter indicated that over 80% of them ordered and paid for by Medicare are obtained under false pretenses and are not needed by the owner of these vehicles. My first thought was not the wasted money and fraud but who would want to become immobile? Because this is what is going to occur if you stop moving and begin riding in a chair you do not need, instead of walking. The reporter also indicated that the marketing is driving seniors to demand that they have one as well.

Walking has many benefits including improving balance and strength which often play a part in seniors falling without something actually causing their fall. It is extremely important if you are or are caring for a senior to make sure they are strengthening their limbs and core. It will reduce the chances of them falling and causing greater injury to themselves. Their bones are more brittle and falling often leads to loss of independence and confidence. In some cases it marks a long slide into failing health and sometimes death. It is not okay to write off to getting old since aging can be done gracefully without becoming feeble.

The companies as indicated in their marketing are advocating and pressuring the doctors to write prescriptions even though there is no real need. This is not shocking since they write prescriptions for medicines and treatments that are not really needed and can cause harm. Although this is not a toxic chemical it is a toxic and debilitating situation for those riding. Be happy you are still mobile and ambulatory since the alternative is limiting for you and those around you. If you do not need a cart be thankful you are still able to Get Up Get Moving towards a healthier and more fulfilling lifestyle..........

Remember CHIT CHAT WON'T BURN FAT, Keep It Moving

FIFTY FIVE FIT AND

FINE

On this eve of my 55 birthday, I find myself blessed to be healthy fit and feeling well. Devoid of any chronic illnesses I am happy to be here sharing this planet with so many friends and family. I began consciously caring for my health and welfare around 30 after a serious back injury caused by a traffic accident. I could hardly pick up my daughter and for the first time in my life I questioned my ability to protect myself and my family. 30 years old I was being told that I would not fully recover even with surgery. The treatment plan for pain management was not acceptable to me. Now approaching 55 years old in less than 13 hours I am fit and my health is fine.

I tell you this not to brag but to encourage you no matter your status to not give up hope. You have the ability to improve your health but you need to take charge of your health in a conscious and informed fashion. I listened to the doctors for the diagnosis not their prognosis since they did not know me or the barriers I’d already overcome. Some of these barriers should have stopped me in my tracks particularly if I listened to the doctors on several occasions as a child and young adult. Their words were cold and deceiving as they pretended to know me and assumed that I would be their average patient. Take your actuarial charts and burn them baby I do not fit your mold and neither do you.

So for the first time at age 30 I began consciously making decisions and doing something about my health. Weight resistance was my program of choice and to this day I still love lifting weights and it has served me well. Hard work and determination to be better along with consistent attention to my health and I am blessed to be free of many of the chronic illnesses that are impacting the lives of my family, friends and peers. I thank God and pray for those who are experiencing a reduced quality of life due to illness. May you be blessed as I have, with the gift of recovery and the motivation and energy to become a pro-active advocate and participant in your wellness plan.

I encourage you first and foremost to stop being a patient and become a consumer of health care. The difference is more than perception or rhetoric and it requires active participation in the process. In fact it really requires you to take the lead once the diagnosis is verified by at least 2 sources. I am reminded to get a  second opinion every time I see the scars on my skin because if I had I would have been diagnosed and treated early without the scarring. Take a lesson from me and actively participate. Ask questions, investigate medications and treatment plans, research your doctor’s history of success and make certain you are making decisions about your treatment and wellness. A good confident professional will appreciate your participation and welcome your input.

A good place to start is the internet since there are certified websites that can assist you in building your knowledge base. In fact a couple of years ago my mother was ill with a rash and low grade fever for several weeks despite seeing several doctors. My older sister did some research on Web Md and actually got the diagnosis before the doctors did. We told him what we thought and he agreed and admitted that it was not his first thought. She was treated and recovered quickly from what seemed to be a mysterious and debilitating illness. Our participation made a big difference.

In most cases though we will have to rely on the medical professionals for the diagnoses but once we have it and we are armed with our own knowledge base regarding treatment we do have a choice although it does not always seem so. The body is built to heal and will often do so without highly intrusive treatments such as surgery, long term pain management, or other medications that negatively impact other areas of your health. Health and wellness is not the goal of the medical profession since they do not believe they can make money with wellness. They are focused on diagnoses and management since it is the management that keeps us coming back and fills their coffer. If their focus was wellness you would not have to manage your condition over long periods of time.

But do not point your finger at the medical profession. Ask not, what can the doctor do for me? Ask what can I do for me? Hopefully in this New Year you have already started and I believe many of you have since the gym attendance seems to be on the uptick right now. If you are one of the new or returning gym members I encourage you to continue and pick up the pace next week. If you haven’t there is still plenty of time to Get Up Get Moving on the road to a healthier lifestyle for you and your loved ones. On this eve of my 55th birthday I am reminded of something my elders often said, “Thank God I have my Health.” Happy New Year Everyone and remember………

“CHIT CHAT WON’T BURN FAT”

LIFE STYLE CHANGE

OR WILL POWER

Good Morning Readers, I am back writing this week after some very hectic and busy days during the holiday. I enjoyed my holiday and being able to share time with my friends and family. Actually it was primarily family this year and even better it was friendly family rather than family we are obligated to see. The only disappointment was I did not get to see my mom on Christmas day since she was not feeling well and my wife and I were hosting the holiday party. The circumstances left me no time to travel to see her until New Years.

My gift giving this year was a bit risky as I went out on the limb a little and decided to give folks what they really needed rather than stuff. So prior to the holiday I pondered how might I provide them with the opportunity to improve or maintain good health? My first thought was to provide personal training but I have daughters in New York and Texas and other family spread out across this area in such a way that it would not be possible to see each of them regularly. After sometime though providing them with simple exercise equipment for the home seemed the best idea of all. My biggest concerns were how would these types of gifts be received and how to provide instruction and motivation?

The first concern is not really something that I could control so I did not spend much time worrying about how they may receive the gift. My hope was and is that they understood healthy living is a focus of mine and although thankfully no one is in poor health each of us has room to improve and sustain the blessing of our current health status. The second concern of how to instruct them to properly use the equipment was of greater concern since many in my family have never really developed an exercise regime. However I was fortunate to find written and video media that provided instruction in Pilates, the exercise ball and yoga. I also provided mats, exercise balls, and resistance bands.

I gave these gifts to my wife and daughters, my mother and one of my sisters with the hope they will use them to improve and sustain a healthier lifestyle. My mother used to say good intentions pave the path to hell but fortunately in this situation it turned out well and all received them with thanks and appreciation. The last issue is a little more difficult though, since motivation is a perplexing and individual issue for many people. Even when we know something is best for us it can be difficult for some to get moving. As a result they never take that first step despite having all of the tools and ability to succeed.

So instead of talking about motivation and will power let’s talk about lifestyle change. So let’s discuss what that is and what it looks like when done effectively. Since we all know it will involve some type of movement or exercise I will not dwell on that one despite its importance in creating and sustaining a healthy mind and body. Instead I am talking about changing how you shop, how you cook, how you portion your meals, what you eat, and when you eat it and where you eat.

How you shop for groceries has to come first since if you are consuming bad fuel you will eventually experience poor outcomes via your physical and possibly your mental health. It will take you more time and energy initially but it is well worth the additional minutes in the grocery store to read the packaging, rather than the doctor’s office, so you know what you are consuming. A quick rule of thumb my wife and I currently utilize is this, “If it has more than 5-7 items in it we do not want it. Experiment and find healthier substitutes to use that are more natural than the processed and packaged materials with all of the additives. Consuming higher quality fuel will result in better health even before you start your exercise routines. If you do not have the poor products in your home, you and your loved ones will be far less likely to consume them in the quantities you do currently.

If you are committed and successful at changing how you shop, it will make changing how you cook a lot easier. Better fuel is the first step but you also have to be consistent and not take great fuel and turn it into a toxic item by cooking them in a manner or that adds in the toxins we all need to avoid as much as possible. So broiling or baking instead of frying; limiting the amount of added salt; utilizing olive oil instead of butter or saturated oils; eliminating can goods whenever possible; coating your chicken or fish with ground nuts rather than bread crumbs are a few suggestions off the top of my head and I currently utilize these techniques. I can honestly tell you that my wife and I cooked the entire Xmas dinner with no dairy, wheat, sugar, or frying oils. It was healthier without losing the desired flavor.

Even with high quality fuels and healthier cooking, portion size is still important. Although calories in and calories burned is not the only factor, it is still an important part of the process. Fuel consumed that is not immediately required is stored as fat so be aware that you must eat slower and allow your mind to catch up with your stomach. It takes approximately 20 minutes for your mind to signal the body that it is full. So if you are eating your meals in less than 20 minutes you are at risk for over eating. Take your time chew your food longer which will help with digestion and savor the flavor. Try some chopsticks instead of a fork and spoon and watch how much less you eat. Slowing consumption is an important step in controlling the portion you eat.

What you eat is always important but one concept people often miss is when you eat it. Breakfast should never be skipped but it is not a bagel or what society has taught us to eat. We all need to understand the influence and power of the agricultural industry. I do not remember my family eating cereal or other wheat products for breakfast until my mother went back to work and expedience became an issue.

Bacon and eggs was our staple and we may have added a piece of toast or fruit. Pancakes, donuts and other bread or wheat laden meals were a rarity and we must remember we do not have the same wheat as our parents were afforded. Genetic engineering and processing have ruined what was once a healthy product. Protein for breakfast is important for sustaining energy and will eliminate the mid morning sugar crash. It is just as important in the evening about an hour or so prior to bed for the same reasons and may help to eliminate the midnight hunt for a quick fix.

Last but not least is where do you eat? If it is fast food of any kind you are already in a hole that you soon may have a difficult time digging yourself out. There is no healthy fast food period and most of what is provided in mainstream restaurants isn’t much better. The amount of salt and butter and other less than healthy products, used in most to increase the flavor, decrease the overall value of the product. I went to have breakfast last week a local place and they used butter in everything. Needless to say I did not eat there but the key to this was I asked how they cooked their food and offered alternatives solutions but they did not have the healthier alternatives on hand. I am sure you already know my solution is to eat at home where you are able to determine the quality of the products you are consuming.

So the activity for all of us is to examine how you shop, how you cook, how you portion your meals, what you eat and when you eat it, and where you eat. It is a step by step process that will assist you in improving your health, losing the weight and reducing the number of prescriptions and doctor visits. Seems to me the convenience of fast food and poor fuel is time traded seeing doctors and filling prescriptions. This constitutes more money for less health and increased aggravation, pain and heartache. Join me and Get Up Get Moving toward and healthier and more fulfilling lifestyle and remember…………..

CHIT CHAT WON’T BURN FAT