Sleep On It

There’s an Irish Proverb that says: “A good laugh and a long sleep are the two best cures for anything.”

I’m no morning person and if I don’t get my rest…I am even less charming.  It’s so true that sleep deprivation can wreak havoc on anyone.  According to the National Institute on Aging, “Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.”  Lack of sleep isn’t good for anyone.  But in the elderly it can be particularly troublesome.

Senior citizens with sleep deprivation are at a higher risk for:

  • Having more cognitive issues and memory problems
  • Mood problems such as depression and irritability
  • Increased risk of falling and other accidents

But just because you are in the older age demographic does not mean that you can’t be proactive about your sleep.

Here are 6 Steps to Better Sleep from the Mayo Clinic.

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.  Go to bed and get up at the same time every day.

2. Pay attention to what you eat and drink

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.  Nicotine, caffeine and alcohol deserve caution, too.

  1. Create a restful environment

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.  If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.  Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

 

Working towards developing good sleep patterns can result in better health.  But always be sure to report your sleep concerns to your physician.  They can help determine if medications or a medical condition are a factor that may need intervention.

 

 

Independence Day

Dwight Eisenhower once said, “Freedom has its life in the hearts, the actions, the spirit of men and so it must be daily earned and refreshed else like a flower cut from its life-giving roots, it will wither and die.”  In recognition of the birth of our great nation we also make a parallel to the independence of our great residents.  Seniors full of life and vitality, have so much living to do and want to enjoy it to the fullest.  To begin each day refreshed and full of life is the ultimate goal of our communities.  If you are looking into assisted living for yourself or a loved one…I want you to consider who we are, what we do and what we provide…straight from our website.

“Each of Great Oaks Management’s retirement communities provide an enhanced senior living environment focused on active aging – an approach that aims to maximize the quality of life and well-being of seniors while fulfilling their individual needs and promoting purposeful living.  Our care options and life enrichment programs allow our residents to live to their greatest potential in communities that are ideal for sharing past experiences and making new memories with neighbors, friends and loved ones.

Over the years, Great Oaks has developed an enthusiastic and determined team of healthcare leaders whose knowledge of the industry has allowed us to meet the diverse and changing needs of today’s active senior adults.  Our mission has been to fulfill for seniors what we all want each and every day – to be happy and healthy, to focus on family, friends, and fun, and to maintain a sense of independence.”  As we celebrate all the freedoms we have to enjoy this week, we want to thank our service men and women both past and present.  If you would like more information on how to make the most of independence for you or your senior, visit our website at:  http://www.greatoaksmanagement.com or give us a call today at 1-888-258-8082.

Beat the Heat

As I write I have been watching the rain fall onto the scorching blacktop streets of my neighborhood.   It feels good on the porch in the evenings.  But, the middle of the day is a bit unbearable for me.  Summertime is no joke in Alabama.  I remember moving South the summer of 1985.  July to be exact.  Being that I moved from way up North…it seriously took me two entire weeks for my system to adjust.  Heat is not anything for anyone to play around with. It can be particularly concerning for the elderly.  Here are some tips to help our seniors keep their cool this summer.

Drink Up! The key to staying healthy is to stay hydrated!  Drink eight or more 8-ounce glasses per day of water every day.  Be aware of the signs of dehydration, heat exhaustion and heat stroke. The most common signs of dehydration in the elderly are thirst, confusion, irritability and poor skin elasticity.  So, don’t wait…HYDRATE!

walking man sweat

Block the Rays!  Protect your skin from sun damage by wearing hats, sunglasses and don’t forget the sunscreen!  Use a broad-spectrum sunscreen with sun protection factor (SPF) of 15 or higher.  Remember as we age, our skin becomes more sensitive to the sun.

 

Dress for Sunny Success!  When selecting what to wear go with loose-fitting clothes in light colors that will reflect the sun and heat instead of darker colors that will absorb heat.  This will help you avoid a sunburn and stay cool.

couple biking

It’s important to know that extreme heat can wreak havoc on older adults.  According to healthinaging.org, “Every summer, nearly 200 Americans die of health problems caused by high heat and humidity. Hot weather is more likely to cause health problems for older adults for a variety of reasons. These reasons include aging-related physical changes in the body, chronic health conditions, and even side effects of taking some medications.”  Remember heat and dehydration may make seniors more prone to dizziness and falls and can cause/increase confusion. But the proper precautions can help set them up for success. If the heat is too extreme…stay inside with air conditioning!  Keep you and your elderly loved ones safe this summer and do your part to help them beat the heat.

Medication Matters

June is National Safety Month. For seniors, safety takes on many different shapes. In Assisted Living, we find that some of these safety issues are the primary reasons families will reach out for help for their elderly loved ones.  One of the primary safety concerns is that of medications.

Heads on Meds

If you are worried that your loved one is not taking their medications as prescribed…or too much…or not at all…then it may be time to consider assisted living.  We all know that misuse of medications can cause all sorts of problems, or in some serious cases even death. Assisted Living communities can provide residents with assistance with their daily and as needed medications.  Residents must meet the requirements for admission to a community, including being able to identify your name on your medications. Staff are trained to assist residents in taking their meds using the:

stackedpills

  • The right route.
  • The right time.
  • The right resident.
  • The right documentation.

Medication management also helps prevent against a loved one taking a medication that has expired.. Looking out for the safety of your elderly loved ones in regards to their meds is one way that residing in an assisted living can help families find peace of mind.

hug dad

For more information on one of our assisted living communities visit our website:

www.greatoaksmanagement.com

Aunt Dimp’s Chocolate Cake Recipe

cakeI don’t think there has ever been a time in my life that someone offered me chocolate that I refused.  That may be why I typically keep a pair of Spanx close by.  But I must say that one of all-time favorite chocolate treats is a slice of chocolate layer cake.  We have a precious lady at the Gardens that makes the absolute best chocolate cake that I have ever put in my mouth!  So… when she agreed to put the recipe out to share on the blog, I jumped at the chance.

But before we get to that…here is a little background on the lady we affectionately refer to as ‘Aunt Dimp”

auntdimpDimple Zorn grew up just outside of Clayton, Alabama. She is a former Gardens of Eufaula queen and I tease her that she keeps the roads hot staying on the go… She has a love for life and is the mother of 3 wonderful children as well as the grandmother to 5 grandsons and 2 great grandsons and 2 great granddaughters.  She was married to her late husband, Willie Ray for 66 years.  Aunt Dimp told me that she started learning from her Mother how to cook at the age of 9 or 10. She says that she has always loved baking.  She has agreed to help us learn to bake her special chocolate cake during an activity this week at the Gardens of Eufaula. This recipe has always been a requested favorite in her family.  I hope you will take this recipe and share it with someone you love.

 

 

Aunt Dimp’s Chocolate Layer Cake

Batter

6 eggs

2 cups sugar

3 cups self-rising flour

1 cup oil

1 cup milk

Mix above ingredients together. Spray pans well with Bakers Choice (with flour).  For 9 inch pans use ¾ cup of batter and for 8 inch pans use ½ cup of batter. Bake at 350 degrees until done.  Cake layers will not brown much.

Filling

3 cups sugar

½ cup cocoa

19 oz. can evaporated milk

2 ½ sticks margarine or butter

Mix above ingredients together.  Let them come to a boil for 3 ½ minutes.  Stack each layer and cover with filling. Then stack again until all layers have been stacked together with filling in between each layer.

Years of baking this cake taught me to add 3 extra tablespoons sugar and 1 tablespoon Karo light syrup to the remaining filling.  Boil until thick, approximately 1 ½ to 2 minutes.  Cover the entire cake with this mixture.  Doing this makes a pretty cake.

Depending on the size cake pan you use, this cake will be 11 to 13 layers.

 

 

 

Use it or Lose It

While strumming his guitar my Dad once told me that when it came to singing or playing an instrument that you must use it or lose it.  That’s crazy I thought.  I mean if you have an ability, you have an ability… right?  WRONG!  Try singing after not having done it in a few years and you might be shocked at the quality or tone that you produce.  It’s not pretty, trust me.  Just in the way that you must utilize a talent to keep it going, you also must work your brain to keep it healthy.

According to John E. Morley, MD, director of St. Louis University’s Division of Geriatric Medicine and author of The Science of Staying Young, “simple games like Sudoku and word games are good, as well as comic strips where you find things that are different from one picture to the next,”In addition to word games, there are other brain stimulating activities.

working-puzzle

  1. Socialization to improve the brain situation!  According to the Alzheimer’s Association, studies show that seniors who regularly participate in social interactions can retain their brain health. So keep connected with others. For those friends and family that live far away, correspondence by e-mail or social media or even writing letters can keep you connected.  Don’t stay holed up in your house alone.  This is not healthy for you on multiple levels including your brain.
  2. Keep Moving!  A study published in JAMA Internal Medicine found that, among seniors, “moderate physical activity is associated with a reduced incidence of cognitive impairment after 2 years.” Simply taking a walk or doing chair exercise is a great way to get that heart pumping and keep the blood flowing to the brain.
  3. Lay Your Cards on the Table  Playing games with others is another way to maintain and increase brain health. Regularly playing board or card games, or engaging in other intellectually stimulating games with others helps keep your mind active.

The vitality of your brain is the superhighway to your overall health.  There are also many brain healthy foods that physicians recommend.  Check out the following list from healthable.org for a list of Foods to Keep Your Brain Fit!

brain-foods

For information on one of our properties visit http://www.greatoaksmanagement.com

Under Pressure

One of the hardest things that we all have to come to terms with is that we are not Superman or SuperWoman.  Why…our entire lives most of us are taught that we can do anything…if we just set our mind to it.  Recently, I had a personal struggle.  In the past couple of weeks, I have been diagnosed with high blood pressure and had to start taking a daily medication.  Have you been there?  I personally always thought…not me! No way!  I don’t want to have to take a medication every day.  But then I faced the facts, my genes nor my health were going to change.  I had to do something different.  What did Einstein say?  “Doing the same thing and expecting different results is the definition of insanity”.  So, I had to bite the proverbial bullet and start blood pressure medication.  You know what?  I feel SO MUCH BETTER!!!  I don’t end each day with a headache now and I don’t feel like I’m running a race with my days.  Are you or a loved one struggling with this health care situation?  You don’t have to be Einstein or a hard-headed woman like me to know that blood pressure is not something to ignore.

According to an article by senior advocate and health care provider Elizabeth Bemis, there are “Three Good Reasons You Should Keep Track of Your Blood Pressure”:

  1.  Blood pressure problems are easy to overlook. Your blood pressure is “out of sight and out of mind”. There are no visible signs of high or low blood pressure and few physical symptoms. Because of this, it is important to check your blood pressure on a regular basis. Blood pressure problems are a “silent condition”.
  2.  Low blood pressure can contribute to feelings of dizziness or weakness, which can increase the risk of falls and other injuries, but many people attribute these feelings to other things, such as being overtired.
  3.  High blood pressure may cause headaches as one of the few symptoms and can lead to:
  • An overworked heart
  • Increased risk of heart disease and stroke
  • Kidney disease
  • Hardening of the arteries

But regardless of your age, take heart!  Blood pressure issues are manageable.  Always seek the advice of your health care professional with any medical issues.  Be sure to report any problems you are having and don’t be a back-seat driver in your health!  Take the wheel and be sure you are being an advocate for your health and well-being.

elderly-with-dr