I admit it. I don’t get enough sleep. Sadly, most people do not. Sleep is as necessary to our bodies as food and water. With new devices and monitors that track sleep patterns you can even determine the amount of time you are in deep sleep. But just keeping tabs on your sleep may not be enough to get you on track for catching up your shut eye deficiency. Not getting adequate rest can be very serious. It can be especially serious for seniors who are already a risk for falls and balance issues. Lack of sleep just increases the opportunity for accidents. So, what can you do to get a good night’s sleep?
WebMD offers these tips to Sleep Tight:
Stick to a regular bedtime. Go to sleep and get up at the same time each day, even on weekends. Your body will get used to the routine.
Avoid afternoon naps. If you sleep during the day, you’re more likely to stay awake at night.
Drink less fluids at night. Trips to the bathroom break up your sleep.
There are many suggestions and “schools of thought” as to how much sleep is needed. Most experts still agree that somewhere between 7-8 hours a night is recommended. But don’t forget to factor in those NAPS!! Now while a nap sounds heavenly to me. It can create confusion or longer stretches of night time rest. I had a resident tell me that he just couldn’t sleep like he used to do. Upon further discussion, I realized that he had not accounted for his hour and a half morning nap and two hour after lunch nap. He hadn’t added these napping hours to his sleep bank! It made more sense that with getting shut eye during the day and his decreased physical activity during the day as to why he wasn’t sleeping for long stretches in the evenings like he had previously. But by simply getting more exercise and changing his nap schedule his resting at night was improved.
If you are having trouble sleeping, be sure to talk to your doctor. March is National Sleep Awareness Month and a good time to evaluate your sleep and its relationship to your overall health.
My mother always said that before you can love anyone else, you must love yourself and take care of yourself. One of the best ways to love yourself…is to take care of yourself. That can be hard to do if you are always trying to take care of everyone else. February is American Heart Health Month, which makes it a perfect time for us to hard look at our heart health. Seniors are at a particular risk when it comes to heart issues. A staggering 84 percent of seniors over the age of 65 die from heart disease. Here are the warning signs and steps to take towards better heart health according to everdayhealth.com.
The warning signs of heart disease often don’t appear until you’re having a heart attack. Symptoms of an emergency or impending heart attack may include:
Weakness or a sensation of light-headedness
Having a hard time catching your breath
Feeling nauseous or vomiting
Feeling very full or having indigestion
Pain in the chest or an uncomfortable pressure in the chest
Unusual pains in the back, shoulders, or neck
An irregular heartbeat
Steps to Take
You can keep your heart healthy no matter how old you are, but it does take effort — possibly even changes in your everyday habits, such as eating a heart-healthy diet and increasing your activity level. Here’s how to get started:
Get enough exercise This means at least 30 minutes of exercise almost every day of the week.
Quit smoking If you do smoke, it’s not worth the risk.
Eat a heart-healthy diet Load up on fresh fruits and vegetables while limiting saturated fats, salt, and foods containing cholesterol, like fatty meats.
Watch your numbers Get regular check-ups to monitor health conditions that affect the heart, including high blood pressure, high cholesterol, and diabetes, and make sure they’re under control with medication.
Reduce your alcohol intake Excess alcohol consumption can worsen health conditions that contribute to heart disease, like blood pressure, arrhythmias, and high cholesterol levels.
Minimize stress in your life Stress can compound many heart disease risks that seniors already face, steering you toward an unhealthy lifestyle. Find healthy outlets to relieve stress and lower your heart disease risk.
Watch your weight Too many pounds can add up to increased heart disease risk. To help prevent heart disease, maintain a healthy body weight for your size.
You can also find more heart health information on the website millionhearts.hhs.gov. They even have a heart age calculator that can be a real eye opener. There is no better time than right now to focus on your heart health. If you have concerns talk to your doctor. Take time to take care of you.
Depression is a condition that affects many people of all ages around the world. Over the years, I have experienced within our community just how difficult and debilitating it can be for some of our elderly in the winter months. Winter SADness…or Seasonal Affect Disorder is not just a bad or sad mood. It is a real health issue and as with any type of depression, it is important to be aware and seek medical intervention when necessary. The National Institute of Mental Health gives this explanation and as well as symptoms and treatments:
Seasonal Affective Disorder (SAD) is not considered as a separate disorder. It is a type of depression displaying a recurring seasonal pattern. To be diagnosed with SAD, people must meet full criteria for major depression coinciding with specific seasons (appearing in the winter or summer months) for at least 2 years. Seasonal depressions must be much more frequent than any non-seasonal depressions.
Symptoms of the Winter Pattern of SAD include:
Having low energy
Craving for carbohydrates
Social withdrawal (feel like “hibernating”)
Treatments and Therapies:
There are four major types of treatment for SAD:
These treatments may be used alone or in combination. Along with the difficulties that a chronic illness can bring, seniors are also likely to experiences losses in the social networks, which can contribute to the formation of clinical depression. Not everyone who experiences Seasonal Affect Disorder is clinically depressed, but SAD can increase the effects of those who do live with chronic depression. Families and caregivers should be on the lookout for indicators of SAD in their older loved ones during the winter months.
It is important to talk with your loved ones if you have concerns about their mental health and seek medical attention when necessary. Be supportive, be loving and help them remain calm as they cope.
Without fail, following a holiday season, assisted living communities will see an increase in calls and inquiries from concerned family members looking for help. What happens that makes this such a pivotal time? Well like most of us, we live in a fast-paced world. We don’t see each other as often as we would like. Getting together, taking time to travel and perhaps having your senior loved one out of the comfort of their own home to celebrate a holiday creates obstacles. During these visits, we might discover that simple tasks become difficult. Things that we thought were okay, truly are not. It may be time to consider the fact that Mom or Dad being at home alone just isn’t the best scenario anymore.
What are some of the BIG things to keep an eye on? Let’s call these the BIG 3 RED FLAGS.
Red Flag Number One
Physical Changes: The first things that come to mind here are weight and balance. Has your loved one had a significant change? Don’t miss the obvious signs. Watch for changes in sleeping patterns too. I also remind adult children to be sure and go with their parent to a doctor visit when they can. Be sure the physician is aware of your concerns. Role reversal is SO DIFFICULT! But remember you can help be an advocate for the physical well-being of your loved one.
Red Flag Number Two
Mental Health: This can be related to the sleep factor. Too much or too little will obviously affect mental health. But ask yourself and your loved one…how much interaction do they have with others? Have there been changes in hygiene? Is the home that was once spotless now in complete disarray? If there is an obvious change in things that were once important or if they seem like they are disinterested in social activity, don’t just chalk it up to the aging process. This may be a sign of a physical issue or they just may need more socialization. Again, talk with them and their primary care physician to decide what will be the best intervention.
Red Flag Number Three
Medications: Have you ever visited someone and they literally have medication all over the place? It is a scary thing for someone to think that their loved one is unsure or unsafe when it comes to medications. You want to be sure that the right medications are taken by the right person, the right route at the right time and the right dosage. If you question this even for a minute, you don’t need to turn a blind eye.
It is not going to be easy. As I said above ROLE REVERSAL is not for the faint of heart. The hardest part may be just starting the conversation. But it is a conversation that you don’t want to put off until “something happens”. Here is an extremely useful tool that you can download now or check out on our website that will help open the conversation. The “How Do I Know When It’s Time” checklist is a wonderful resource to help shed light on the option of Assisted Living. Check it out today at http://www.gardensofeufaula.com/docs/Resources/HowWillIKnowWhenIamReadyHandout.pdf
The holidays are a great time to visit our communities. For information on how to set up a tour at one of our Great Oaks Management properties call us today at 1-888-258-8082.
Ah yes, we are now possibly tearing open the wrappers of many a piece of candy and finishing off those sugary treats as we enter November and the month of the Thanksgiving Feast! Perhaps that is why November is considered National Diabetes Month. This observance was created so individuals, health care professionals, organizations, and communities across the country can bring attention to diabetes and its impact on millions of Americans. The American Diabetes Association reports that “half of all Americans age 65 or older have prediabetes and are at risk for developing type 2 diabetes. An estimated 11.2 million (nearly 26 percent) Americans over age 65 have already been diagnosed with diabetes, a figure that will continue to increase if we do not act to prevent diabetes in this population.”
There are many things the “experts” tell us to do to get to and stay at a healthy weight and prevent type 2 diabetes: Choose healthy foods, make healthy meals, be active 30 minutes a day. But where should you start? It’s can be overwhelming. And it can be even harder if you have a lot of changes you want to make.
It’s easier to make lifestyle changes one step at a time. Think of each small step as one piece of your effort to change your habits. Making changes one step at a time gives you the best chance to reach and stay at a healthy weight and prevent type 2 diabetes.
The good news is that making just a few small changes can make a big impact on your weight and health. Learn how to make these changes step-by-step.
Things that you want to consider are:
Weight: Staying at a healthy weight can help you prevent and manage problems like prediabetes, type 2 diabetes, as well as heart disease, high blood pressure, and unhealthy cholesterol.
Diet:Always ask your healthcare provider about healthy eating plans and what you can and can’t have in your diet. Each person is different and industry standards have changed.
You may want to check with your health care provider or dentist if you find chewing difficult, don’t want to eat, or have trouble with your dentures.
You feel that life events such as the death of a loved one or moving from your home are keeping you from eating well.
You think your medicines may be making your food taste bad or affecting your appetite.
You think you should take a daily vitamin like iron or vitamin C.
Exercise: Physical activity can do a lot for your health, even if you haven’t been very active lately. Take a walk, do chair aerobics, just get up and move if you can! As with all health changes, discuss your exercise plan with your primary care physician.
I think that the hardest part of being a caregiver is dealing with the guilt. There is never enough time in the day. You bought the wrong kind of soap, stamps or razors or whatever it is…you just can’t catch a break. I think that life in general can sometimes be structured to wear us down. We think we are so smart being so connected and so able to communicate and work and multi-task. Sometimes we just need to stop, push back and say…no. I am the world’s WORST at this. I don’t want to let anyone down. In my mind…my goal is to help everyone. But if I (or you) don’t take time to rest then how can we be good for anyone? So here are some tips to de-program and reduce caregiver stress.
Ask for help. You know the help you have been providing. But write down what that help entails. No one person can do it alone. It may even be time to consider the move to an assisted living. Asking for help doesn’t mean you don’t care or that you are not going to be part of the team. It just means you care enough to reach out.
Realize your limitations. It’s impossible to be all things to all people. Sometimes our mindset that “only we can provide the help” is actually damaging for our loved ones. You may be thinking that you are helping someone by enabling them to stay alone…when in actuality they may do better in a community setting and your “help” may be depriving them of a better situation. Meanwhile it may also be running you ragged!
Take time for you. If you think that only taking your loved ones to their doctor visits and cancelling your checkups is going to serve you well…think again. You need time to recharge your batteries and make sure that you are healthy both mentally and physically. Many caregivers suffer serious health issues while taking care of others. Be sure to take care of you!
Talk it out. Phone a friend.. Have dinner with your spouse or seek the counsel of a peer going through the same situation. You can even find support groups for caregivers. Your stress is not in your head! Not to mention that it is not good to keep it all inside. Having a friendly chat can prove therapeutic and can also be a way to give and get advice for those sharing similar experiences.
For most, knowledge is power. If you know the risks you should be able to avoid the consequences. That is the exact premise behind February being designated National Heart Month. American Heart Month, a federally designated event, is a great way to remind Americans to focus on their hearts and encourage them to get their families, friends, and communities involved.
Did you know according to the American Heart Association?
The first American Heart Month, which took place in February 1964, was proclaimed by President Lyndon B. Johnson via Proclamation 3566 on December 30, 1963.
The Congress, by joint resolution on that date, has requested the President to issue annually a proclamation designating February as American Heart Month.
At that time, more than half the deaths in the U.S. were caused by cardiovascular disease.
While American Heart Month is a federally designated month in the United States, it’s important to realize that cardiovascular disease knows no borders. Cardiovascular disease, including heart disease and stroke, remains the leading global cause of death with more than 17.3 million deaths each year.
That number is expected to rise to more than 23.6 million by 2030.
The Center for Disease Control reports that even though heart disease is still the leading cause of death for Americans, the rate of seniors hospitalized because of heart disease has decreased almost 50%, which indicates that nationwide education and prevention efforts are paying dividends. Assisted living communities are a great asset for those looking to make heart-healthy lifestyle changes. Some of the benefits include:
Menus approved by dieticians
Exercise programs to keep you moving
Blood Pressure Monitoring and Medication Management
Below is the graphic put out to encourage seniors to stay active for heart health. For more information check out the link to the American Heart Association. For more information about our communities check out: http://www.greatoaksmanagement.com
Not too long ago, I had lunch with a friend of mine that also happened to be a sponsor of one of my residents. She is also my neighbor, but I digress. As we sipped sweet tea, I asked her what was one thing that she wished she knew more about before she moved her Dad into assisted living. Here are a couple useful tips regarding doctor visits that she suggested that will make life easier if you are considering or have made the transition to an assisted living community.
Prep Doctor Visit Steps
Not only do assisted living communities offer scheduling and transportation to appointments for our residents…but we also provide useful tools for communication. We all know that for every physician on the planet they all typically want us to bring our list of meds with us. But here are some things that our staff will provide if you (or if we) are taking your family member to the doctor:
A current list of medication for all residents for doctor’s appointments (typically we can make a copy of their medication record from that day that ensures they have the most current info available)
Physician Communication Form (this form is an excellent tool where the doctor can detail their findings and diagnosis information as well as prescriptions or requests for follow-ups etc. This helps provide a written outline of the doctor visit so that the sponsor and resident can communicate fully the needs the resident may require. This form is typically stapled to the copy of the resident’s medication record and given to the sponsor/staff that will be going with the resident prior to the appointment. Upon return to the community following the appointment, the sponsor can just give this to the Administrator or designee. If a staff member took the resident to the appointment, they will then call the sponsor to provide the details from the appointment. This is another reason that this tool is so useful.)
We also can help assist by providing documented weights and other health information that a physician may request. Health information is protected per HIPPA guidelines.
Hopefully this prep will help make doctor visits less daunting. As my friend explained, “when you have been the sole caregiver for an aging parent or loved one, you know them probably better than anyone. But by allowing the staff at the assisted living to join forces with the resident, the sponsor and the physician…we become a team”. This is an excellent analogy! This TEAM is always looking out for the resident. And the vital key is communication. Another important thing that you need to know is that the medications should be in unit dose packaging if they will require staff assistance. So just running a prescription to the pharmacy and picking up a bottle is NOT the way to go. The ADPH rules and regulations are in place to protect. So be sure to get the prescription to the administrator or contact them if you have any questions. This will ensure that you or the staff have them filled properly and that the staff have the proper documentation for the resident chart. Following these simple suggestions can make life easier for you, the staff at the assisted living and most importantly the resident.
School bells are ringing and many children are headed back to class. But before they break out those new No. 2 pencils, they probably had to have some health checkups. You are one smart cookie if you know that this is also a good time to get those checkups done for your senior! No not your son or daughter who plays Varsity sports! Rather your elderly parent who is planning a move to an assisted living community.
Now you may already know that part of the process to gain admission to an ALF is to have a physical examination completed by your primary care physician. During this visit the doctor (among other things) will complete the facility paperwork with the potential resident moving to assisted living and in most cases coordinate with the family member to discuss the best care plan to have put into place. This ensures that the assisted living staff knows the diagnoses, that the resident is free from communicable diseases, etc. However, I have seen several family members go a step further to make sure that their loved one is set up for success for the transition to assisted living. And going that extra mile makes a huge difference in most cases.
So what are those extra steps? It’s as simple as ensuring that your loved ones can see and hear as best as possible. It is very important thing to talk with them about the importance of their eyesight and their hearing during this time. As studies show, one half of people age 85 or older have hearing loss. Also when compared to Americans 18 to 44 years of age, Americans 75 years of age and over are nearly three times as likely to report vision loss. Therefore it is of utmost importance that they are regularly checked out. However…you would be surprised how many residents come into assisted living with the same pair of old glasses they were prescribed years ago. And what did you say??? Their hearing hasn’t been checked in ages. Say what?? I said THEIR HEARING HASN’T BEEN CHECKED IN AGES!!! Whew…you get the point. I have seen residents that shy away from the dinner table because they can’t hear well. Why you ask? Well, if your table mates are trying to talk to you and you are having trouble hearing… this can be cause for confusion and (sadly as I have seen this happen before) embarrassment. And the reality is in some cases, hearing can be helped by hearing aids or simple wax removal.
Eyesight is super important in the transition as well. Moving to a new place means maneuvering around a new area. If you can’t see this can be scary and the recipe for a fall! So be sure to have Mom’s eyes checked out to be sure her glasses are still the right prescription. The ALF should care plan any vision issues as to ensure the safest environment as possible.
Sure you are still going to have sight impaired and hearing impaired individuals in assisted living communities. That’s a no brainer! Sometimes there is absolutely nothing that can be done for hearing or sight issues and that is okay! Assisted living staff members are trained on caring for folks with these issues and have ongoing in-services to cater to their needs. But just as you wouldn’t send Johnny off to school without his supplies…be sure your loved one is ready for the transition to their new community and get their eyes and ears checked out! That way they can keep their eyes (and ears) on the prize.
In today’s healthcare climate, we often find the time that our physicians are able to spend with us during our visits are short and can feel rushed. There are things we can do to make the most of our time with our physician and that will help our physician in working with us to plan our care. Below is a list of 5 things to do to prepare for next physician appointment:
In preparing for our visit, gather any information from visits to other healthcare providers since our last visit with our primary care physician. Any test results, reports or other paperwork is important to share with your primary care physician.
All prescription medications, in their original bottle should be brought to each physician visit. Point out any new medications that may have been prescribed by another healthcare provider so your physician can add it to your record.
A list of all over the counter medications, vitamins, herbs or other supplements you are taking.
A list of any new health problems you are having or questions. We often get into the physician office and completely forget to tell our provider about new health problems.
Ask questions. If your physician discusses something that isn’t clear or sounds confusing, ask questions or ask for more information.
Our physicians are our partner in helping us improve or maintain our health. It is important that we share information that our physician needs to have a full picture of our needs and any medications or supplements we are taking. Writing down our questions before the visit will help us remember the things we are concerned about and will make sure our physician has a chance to address our questions. Preparing in advance will help make the most of our time with our physician.