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Senior Guidebook, beginning its 7th year of thoughtful options for seniors, families, caregivers, and friends, is dedicated to providing information and resources for those looking to understand their choices, and the experiences of others.

Our Guidebook Blog looks to provide information with a new angle; your feedback and requests.  Initially, our topics cover health, nutrition, and finance,  with more to come as we incorporate your feedback and interests.  We will continue to bring many experts together including traditional and nontraditional experts, physicians, nurses, nutritionists, elder law and estate planners, travel specialists and many more. Read more >

Today's Date: Wednesday, September 08, 2010 
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Showing 1-5 of 14 total entries.

Thursday, August 05, 2010
Why We Gain Weight As We Age

Why We Gain Weight As We Age

A man swims in a pool
Al Bello/Getty Images

As we age, our muscles deteriorate, and they don't repair as quickly as they used to. But the good news is that exercise and weightlifting can still make muscles stronger.

 
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February 22, 2010

It's a pretty common lament, the idea that you just can't eat what you used to. But why is that so? And is it avoidable? There are a number of reasons why we put on the pounds as years go by, but take heart: There are ways to fight back — and win!

There are some particular biological changes that happen as we age. For one, aging muscles actually contribute to the increase in the amount of fat we store in our bodies, says Cheryl Phillips, president of the American Geriatrics Society.

"So, if you look at a woman who is 70 years old and compare her to what her body was like at 25 years of age, even though her weight may be exactly the same, she had more percentage of muscle in her body when she was 25 than she does when she's 70."

Our Aging Muscles

In large part, that's because we lose muscle cells as we age. When younger muscle cells get damaged, they're quickly repaired. That's not the case with older muscles, according to UCLA researcher and geriatrician Jonathan Wanagat. He says we don't know why muscles literally shrink as we age. But there are a number of theories.

"I think one of the ones that have become increasingly interesting and popular is the idea that the stem cells in the muscle are not able to respond to damage or to aging the way they did when we were younger," says Wanagat. And if damaged muscle cells aren't repaired, they sort of whittle away and die, he says. Decreases in growth hormone, testosterone and estrogen levels may also account for the loss of muscle fiber and the inability of tissue to replenish itself.

In addition, the muscle cells we're left with are sort of worn out, according to Phillips. "If you think of muscles as being the energy powerhouse of our body, that's where most of our calories are burned. And when we talk about metabolism, what we're really talking about is how efficiently those powerhouse cells — the muscle cells of our body — burn the energy we bring in."

Energy is delivered to the body in the form of calories. And if you keep your caloric intake exactly the same as you get older, says Phillips, those unburned calories end up as fat.

A man does yoga with sensors on.
EnlargeMusculoskeletal Biomechanics Research Laboratory at USC

Researchers test older adults in different yoga positions to determine how each pose stresses muscles and joints — to maximize strength-building and minimize risk of injury. The markers on the subject help the researchers create a musculoskeletal model of the poses.

Its sort of a one-two punch, says Wanagat. The energy powerhouse cells in muscles get damaged with age. That damage accumulates over time and, on top of that, the body's ability to repair that damage also dwindles with aging.

Building Strength At Any Age

And that's where exercise comes in. Wanagat says countless studies have shown that exercise — even among individuals in their 80s — works. It actually helps the muscle cells get bigger. And beyond size, it makes the muscles stronger.

"We aren't sure exactly how exercise makes muscles stronger, but we know that when we measure the grip strength of the hands or feet, grip is strongest just after exercise, even among people in their 80s and 90s. So weightlifting at any age offers low risk and great benefit, says Wanagat.

At UCLA, geriatrician and researcher Gail Greendale has just begun a second yoga study with seniors to try to figure out what poses work best for the older body. Greendale wants to understand how each yoga pose stresses muscles and joints. Then, she hopes to figure out how to modify the poses for the older body in order to maximize strength-building and minimize injury.

In addition, Greendale says that as we age the immune system can get out of whack, turning on an inflammatory response when there are no bacteria or viruses to kill, and keeping it on long after the body's invaders have left. Such an inappropriate inflammatory response can actually damage one's own cells in whatever part of the body the inflammation occurs, whether it's in muscles, joints or organs.

Ensuring such muscle and joint strength can also help fight this and other unfortunate aspects of aging, arthritis and inflammation. People over 75 are likely to have chronic joint problems, says Greendale. The joints are less able to tolerate the strain and stress of movement; they can be painful and swollen. Building joint and muscle strength can defend against that.

 
 
source: www.npr.org
 
Author: Patti Neighmond
 

Posted by Senior Guidebook in Health at 09:15 PM
Wednesday, August 04, 2010
Caregiving, From Both Sides Now

 

 

 

Caregiving, From Both Sides Now

Susan Katz thought she knew all about caring for old people. Trained as a social worker, she had spent more than 15 years working for home care agencies and for assisted and independent living facilities. So when her own parents began to falter in their mid-80s – her mother had Parkinson’s disease, and her father was debilitated by the aftereffects of prostate cancer treatment – she felt prepared to step in and help.

The reality has proved very different. Ms. Katz and her family are in some ways fortunate: her parents managed to sell their Long Island home, though not before the housing market had nose-dived. They moved into a continuing care retirement community near her home in Middletown, N.J., and hired an excellent home care aide to assist them four hours a day.

Yet Ms. Katz has found the past year and a half an eye-opening experience. Below, in an excerpt condensed from a conversation we had, she relates how her professional experiences in caregiving diverge from her personal ones.

When the Professional Turns Personal
By Susan Katz

Susan Katz with her mother and father.Susan Katz at age 6, with her mother and father.

I thought it would be relatively simple. I had all this information about aging and services, so I thought I could lay out a road map for my folks. Planning for their future would be a logical process. That was a fantasy.

My blind spot was, I didn’t recognize that family members are not like clients. Your family is awash in all its emotionality. I wouldn’t be perceived as a professional; I was a daughter. You may think you know the right professional answers, but you can’t make decisions for your parents.

Take the question of moving. In the senior retirement industry, we know there’s so much people can take advantage of, if they make the decision to move in time. The rub is giving up what they hold dear: their house, their memories, their independence. My parents made the decision much later than they should have, and my brother and I sat on the sidelines and realized we were impotent. We didn’t have the means or the skills to move them forward.

My mother’s disease progressed fairly rapidly, and she needed hands-on care. After using an agency for a while, my parents decided to hire someone privately — through Craigslist. Even though I’m in the home care field, I had to take a step back and allow them to take this route. I laid out the risks — without an agency, there’s no workers’ compensation for a private aide if something happens, for instance. But they made an informed decision.

My brother and I truly believe that my mother, and my father, would benefit from increasing their aide’s hours. My mom needs an escort when she needs to use the bathroom, and you can never tell when that might be. And my dad’s life is circumscribed; he’s with my mother 20 hours a day. It’s stressful for a person who’s 84 to be continuously on call.

But he sees his role as being her caregiver. When I try to talk with him about it, it doesn’t end well. With clients, you have a professional solution for a problem. With your family, it doesn’t work that way.

Caring for my mother is such a profound experience; I know I’ve left one place and gone to another. How many of us ever see our parents naked? Or put our hands on them, like they did when we were children? My task has been, how can I reframe this experience so it doesn’t break my heart?

To dress my mother or to help her to the bathroom is so highly personal. I’m very cognizant of not having her feel embarrassed or humiliated. But even though it’s not said aloud, it’s always present: she feels terrible about being so dependent. I say, “For how many years did you do this for me?” Or I’ll make a joke or kiss her on the forehead.

Sometimes she says, “I can do this” – something like putting on a shirt – and I step back. But she’s not able to, so I say, “Is it O.K. if I help you?” I’m a take-charge kind of person, so it’s good training for me to wait and be patient and ask. Nobody teaches you that in social work school.

Being a caregiver has made a difference in my work. I understand better when families talk to me about their frustrations. And I feel a gentleness when I’m with older people. I’m comfortable reaching out to hold their hands; I find myself seeing them differently, seeing the beauty in each of them.

My mother and I have had a close and a conflicted relationship throughout our lives, with times we’ve enjoyed immensely and times we’ve had terrible fights and haven’t talked for months. Now, I’m just trying to hold on to as many wonderful experiences with her as I can, and with my dad, too.

When I leave their place, I think, “I’ll always remember this – how her skin feels, how her hair feels when I brush it.” I’m trying to catalog those memories, for when they’re not here anymore.

Paula Span is the author of “When the Time Comes: Families With Aging Parents Share Their Struggles and Solutions,” recently published by Grand Central Publishing.

 

source:www.nytimes.com

Author: Paula Span

Posted by Senior Guidebook in Health at 09:38 PM
Monday, December 07, 2009
3 Ways to Reduce Holiday Stress

With Thanksgiving behind us, the cooler weather is making us prepare for the Christmas and holiday season. Lights are going up in neighbourhoods, shopping is beginning, and stress is increasing. For individuals of all ages, the holidays can bring a fair amount of stress – but for seniors, the effects can be more disastrous. Make the holidays that much more enjoyable for you this year by keeping these 3 tips in mind:

1. Take advantage of soothing scents – fill your home with candles and potpourri that have scents of a holiday theme. Smells of cinnamon, fire and cedar can all be soothing and help seniors to relax and enjoy the season.

2. Prepare in advance – if entertaining, don’t do it all at once. Pre-preparing baked goods and other meal specialties can reduce the stress of preparation when holiday visits take place. Having cookie dough already prepared in the freezer, or other items that simply need to be popped in the oven can greatly reduce holiday chaos.

3. Take on less – you don’t need to overdo it over the holidays, even for gift giving, instead of braving the malls, try to focus on giving back to the community and encourage your family to do the same.

Via: Ecological Living 

Carol Marak Carebuzz
 

Posted by Senior Guidebook in Health at 10:12 AM
Monday, November 30, 2009
Hypertension and the Elderly

Most caregivers and family members of elderly patients  are aware of the severity of hypertension. This disease not only causes other complications, but it can also be fatal. The disease is often managed by the use of medication in seniors. While this type of treatment is successful in many cases, there are other ways to manage the disease. The following list contains some risk factors that are associated with hypertension, as well as some ways to reduce high blood pressure and prevent the onset of the disease.

- Diets that contain high amounts of salt. Studies have indicated that the reduction of daily salt intake will lower the blood pressure. Low sodium diets are highly recommended for most elderly patients.

- High levels of alcohol intake. If you, or an elderly family member, consume high amounts of alcohol on a daily basis, the risk of the development of hypertension is increased.

- Past family history of high blood pressure. It is important to be aware of any family member who has been diagnosed with hypertension. The disease does run in families and can be transferred genetically, even if the patient does not live a lifestyle that includes any other risks.

- Obesity. It has been proven that hypertension affects obese individuals more often than those who maintain a normal weight.

 Individuals with an African American heritage will be at a higher risk of developing high blood pressure.

Source: TheDoctorwillseeyounow.com 

Carol Marak Carebuzz 

Posted by Senior Guidebook in Health at 09:51 PM
Monday, November 23, 2009
Alzheimer's Prevention Tips

If you ask most elders, they will tell you that having a condition that affects their memories is one of their greatest fears. While it might not be possible to prevent conditions like Alzheimers and dementia, there are steps that all seniors can take  in order to keep their brains sharp at any point in life!

1. Eat with your brain in mind - its not just our bodies affected when we make bad food choices, are minds are affected as well. To boost your brain power, start the day with a meal that contains protein by including eggs, nuts (like peanut or almond butter), or lean protein from animals. For lunch and dinner, include protein that contains Omega 3 fatty acids like tuna, salmon or sardines. With meals, try organic foods and whole grains

2. Sleep well - sleep improves brain function greatly, it might be something taken for granted, but its crucial to overall health, both mind and body! Getting 8 hours of good sleep per night is crucial for seniors, no matter what it takes!

3. Use vitamins to your advantage - since our diets dont always provide the essential number of vitamins and nutrients for optimal brain functioning, multi-vitamins can fill the void. Your multi-vitamin should have the following nutrients in these quantities provide the greatest benefit:  omega 3 fats (1,000 mg of fish oil), vitamin D3 (2,000 IU), calcium (600 mg), magnesium (400 mg) and B vitamins like folic acid, B6 and B12.

4. Learn how to turn off - whether youre a senior or a caregiver, you lead a busy life; learn how to turn off to relax and rejuvenate, your brain will thank you and youll find yourself more productive.

5. Think green - while green vegetables are of course beneficial to health, its green living were referring to here. Avoid environmental toxins and pollutions, which the brain is sensitive to.

Via: AOL Health 

Carol Marak Carebuzz 

Posted by Senior Guidebook in Health at 09:58 AM
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