Seniors Need to Choose Their Foods Carefully for Healthy Living

Help Us Fight Senior Malnutrition

Will you join Comfort Keepers of Gainesville, Ocala, and The Villages fight against senior malnutrition?

The importance of good nutrition spans the generations, but as we age, our dietary requirements change. For one thing, seniors need roughly 25 percent fewer calories than younger adults. However, as the quantity declines, the quality of calories consumed by seniors needs to rise to the occasion.

The third National Health and Nutrition Examination Study (NHANES III)—conducted by the National Center for Health Statistics of the Centers for Disease Control and Prevention (CDC)—reveals that seniors are at particular risk of insufficient nutrition, the result of many factors including chronic disease, physical disability, isolation, limited income and medications that limit absorption of nutrients from food.

Because of factors like these, seniors need to concentrate on eating foods with a high nutrient density—that is, whole, natural, fresh foods that are packed with essential nutrients and fiber, such as fruits and vegetables, whole grains, nuts, legumes, healthy sources of protein and low-fat dairy products. In contrast, highly processed foods generally contain more calories but fewer nutrients, leaving people hungry after eating them.The American Dietetic Association (ADA) recommends eating a variety of foods from all food groups and following the U.S. Department of Agriculture’s MyPyramid Plan (www.mypyramid.gov).

The CDC further recommends a diet that is low in saturated fats and contains five or more servings of fruits and vegetables each day (visit the CDC’s www.FruitsandVeggiesMatter.gov Web site that includes a tool that determines recommended consumption of fruit, vegetables and calories based on your age, sex and activity level).

The CDC reports that less than one-third of adults 65 years and older meet its “5 A Day” recommendation for fruit and vegetable consumption, despite the fact that improved diet promises to extend the productive life span of Americans and reduce the incidence of chronic illness such as heart disease, stroke, some types of cancer, diabetes and osteoporosis.

Special Nutritional Needs of Seniors

Seniors require substantially greater Recommended Dietary Allowances (RDAs) of certain key nutrients than younger adults. The International Food Information Council (IFIC – www.ific.org) reports that these nutrients include:

Protein: It isn’t just for growing bodies. Protein helps seniors maintain body tissues, the immune system and muscle mass. Some experts believe seniors are unable to use protein as efficiently as they could in their younger days, so they need more of it now. The IFIC suggests that seniors extend their protein budget by minimizing meat, poultry and fish portions while filling in with more economical protein sources such as legumes, eggs, peanut butter and low-fat dairy products.

Calcium and Vitamin D: Most seniors don’t consume enough calcium and Vitamin D. On top of that, certain medications and physiological changes interfere with their absorption and retention. So, the recommended intake of these two nutrients is higher for seniors.

Calcium strengthens teeth and bones—preventing osteoporosis—and promotes contraction and relaxation of muscles, including the heart muscle; blood clotting; and production of new cells and body tissues. It also decreases the risk of kidney stones, limits the growth of colon cancer cells and controls blood pressure.

Vitamin D plays a supporting role, helping calcium function to its fullest extent. Seniors who have difficulty tolerating dairy products—a rich source of calcium and Vitamin D—can strive to optimize their intake of it by drinking smaller amounts, drinking reduced-lactose milk, taking lactase enzyme tablets and eating yogurt with live, active cultures.

Vitamin B6: B6 plays an important role in immune system function, assisting metabolism of food and formation of red blood cells. It has been documented to decline with age and can be adversely affected by some medications.

The consequences of low B6 and folate levels can be critical as they have been associated with increased levels of homocysteine, a significant marker of coronary artery disease and stroke. B6 is provided by bananas, whole-wheat bread, chicken, eggs, oatmeal, peanut butter, pork, potatoes, brown rice, tuna, shellfish and walnuts.Vitamin B12 also is another vitamin lacking in seniors’ diets and can be found in fortified cereals, lean meat and some fish and seafood.

Staying Hydrated

Another key to optimal senior health is water. As seniors grow less sensitive to thirst, they need to make a point of consuming enough water each day—eight 8-ounce glasses. Proper hydration helps flush toxins from the body, maintain flexibility in the joints, relieve constipation, and maintain mental focus.

Foods with a high water content can help fulfill this need. These include melons, grapes, cucumbers, onions, apples, cabbage and soup.

Comfort Keepers^® of Ocala, Gainesville, and The Villages is working to raise awareness for the need for Senior Nutrition through our Serving Seniors. Nourishing Lives. initiative that supports Sodexo’s STOP Hunger campaign and benefits hundreds of food banks nationwide. We have located drop boxes at our office locations, and we ask you to join us in stocking our area’s food pantries with senior-friendly non-perishable food items. For more information on Senior Nutrition and our campaign, contact us at 866-333-4737.

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

Someone has to talk about it: Aging & the Urinary System

We have been conducting a series on aging and the body. As much as we know that many seniors and elderly people are active and in great health, there are still an number of physical issues that we as aging people must understand. Our urinary system is of no exception.

So how does our urinary system change as we age?

To start, as people age, it gets harder for the kidneys to filter waste materials out of the blood. This can cause toxic substances to build up in the body. So, for example, when an elderly loved one, Uncle Edward, takes a medication, it stays in his blood longer
than normal. In some cases, Uncle Edward may end up being “poisoned” by his medication unless the doctor adjusts his dose.

The bladder also gets smaller and weaker, so it can hold less urine for a shorter period of time. Both men and women may need to urinate more frequently and may feel a sudden urge to go to the bathroom. The may need to get up during the night to urinate.Incontinence is more common in elderly people, but it is not a normal part of aging.Incontinence can however result from infections, diseases, or even as a side effect of medications.

• To prevent urinary problems for yourself or your loved ones, you should:

• Assist them to the bathroom regularly to prevent accidents due to the urgent need to void. (They may need to go to the bathroom every two hours or less.)

• Encourage them to wear clothing than can be removed easily when the urge to urinate hits. Try slacks with elastic waistbands rather than buttons or zippers.

• Make sure the path to the bathroom is clear.

• Avoid serving drinks with caffeine and salty foods for the evening meal. This helps prevent nighttime trips to the bathroom.

• Encourage your clients to drink plenty of fluids, especially water.

• Help them with their bathroom hygiene as needed.

Also remember to watch for and report:

• Unusual frequency of urination

• Sudden urgency to urinate

• Straining to void

• Incontinence

• Blood in the urine or cloudy urine

This wasn’t such a fun topic, but it’s an important one so we hope you’ve found this information helpful.

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

Aging & the Nervous System

As we age our nervous system begins to change. For example, our number of brain cells decreases and our reflexes get slower. This can make some activities difficult or even dangerous…driving a car for example.

Sleep patterns also change as people get older. Many seniors find they have trouble getting to sleep or staying asleep. The good news is that generally, older people need fewer hours of sleep than younger people do.

Some memory loss is normal as we get older, especially short-term memory. It’s common for elderly people to forget information like names, dates and telephone numbers. To ensure that your senior and elderly loved ones can recall important names, dates, and phone numbers post notes around the home or maintain a list of this important information for them to reference.

One fact that many seniors and elderly overlook is that nerves all over the body may not send or receive messages from the brain as well as before. As a result, elderly people may not feel heat when they touch something hot. This puts them at risk for serious burns.

To Help Your Elderly and Senior Loved Ones Prevent Problems with Their Nerves and Brains, You Should:

• Encourage them to use their brains. Recent studies have shown that just like muscles, the brain needs to be exercised to stay strong. Use it or you lose it! Find out what your clients enjoy…crossword puzzles, reading, playing Scrabble, or learning a new hobby. (And remember that watching TV does not exercise the brain!)

• Avoid caffeine (coffee, tea, chocolate) after an evening meal. It might keep you or your loved ones from sleeping well. Remember, too, that alcoholic beverages can cause sleeping problems. And just as your mom used to prepare when you were a child, warm milk at bedtime may help with sleep.

• Keep your or your loved ones personal items in the same place all the time. This helps forgetful people remember where their things are. And, always try to be patient …even if they just cannot remember!

Remember…Watch For & Report:

• Unsteadiness
• Anxiety
• Forgetfulness and confusion
• Insomnia

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

The Villages, Florida Welcomes Comfort Keepers

Several weeks ago, Comfort Keepers of The Villages celebrated their Grand Opening.

The festivities were fantastic and we want to thank the many Villages resident that stop by to show their support and learn about services. As well as give a special thank you to those visitors who brought canned goods for our ongoing seniors food drive.

If you didn’t make it to our grand opening, that is okay, enjoy these photos below to get an idea of what you missed!

Our New Location In The Villages 906 Avenida Central!

From Left to Right: Jocelyn Holt - Co-Owner; Tarin Lawrence - Acct. Exec.; Lynn Domenech - Co-Owner

Owners -Jocelyn Holt & Lynn Domenech: Welcome Speech

Giant Scissors for Ribbon Cutting

Local Leader Support for Comfort Keepers

The Villages Residents Dancing to Music By George

Memory Loss: When Is It Normal? When Is It Not?

Where did I put my keys?

Or, where did I park my car?

For most people, these questions probably sound more than vaguely familiar. That is because aging normally involves a certain degree of memory loss. But what degree is normal, and what is cause for concern?

Over the course of our lives—starting in our 20s—we lose brain cells, a few at a time, causing a normal decline in the brain’s ability to remember. Forgetting the names of people you recently met is fairly common. And from time to time the perfect word you want to use may escape you. But generally the name or word comes to you a little later. That’s normal. However, you may have reason for concern if you forget directions to a place you have been to many times or how to do things you have done often. This could signal the beginning of Alzheimer’s or other form of dementia.

Early Signs of Alzheimer’s

The Mayo Clinic (www.mayoclinic.com) offers the following as early signs and symptoms of Alzheimer’s disease:

•       Asking the same questions repeatedly

•       Difficulty remembering common words when speaking

•       Mixing up words — saying “bed” instead of “table,” for example

•       Being unable to complete familiar tasks, such as following a recipe

•       Misplacing items in inappropriate places, such as putting a wallet in the refrigerator

•       Getting lost while driving on familiar streets

•       Undergoing sudden changes in mood or behavior for no apparent reason

•       Becoming less able to follow directions

Memory loss also can be brought on by reversible conditions, such as:

•       Medication. Side effects can mimic Alzheimer’s symptoms, particularly in the elderly or people whose liver does not eliminate a drug normally. Interactions of drugs also can cause confusion or forgetfulness. To avoid this, share with health care providers a list of all medications you take, including over-the-counter and herbal remedies.

•       Dehydration. As they lose the ability to feel thirst, seniors are especially susceptible to dehydration. Dehydration itself can cause confusion and an increased concentration of medicine in the blood.

•       Head injury. Loss of brain cells even from what may seem like a minor head bump can lead to fuzzy-headedness. If that is the case, see your doctor.

•       Depression. Stress, anxiety and depression can trigger forgetfulness or confusion.

•       Alcohol. Interacting with medicine, alcohol can cause memory loss. Chronic alcoholism can seriously impair mental function by causing a deficiency of thiamin (vitamin B-1).

We can also take an active role in keeping our minds sharp and slowing memory loss. Eating right provides valuable nutrients and exercising improves circulation to the brain. Reading, playing cards, learning new skills, doing puzzles and brain teasers, maintaining an active social life and getting adequate rest also help maintain a fit brain.

At www.familydoctor.org, the American Academy of Family Physicians offers tips for helping your memory, such as:

•       Repeat names when you first meet people

•       Put important things, such as keys, in the same place every time

•       Keep lists and a detailed calendar

•       Make associations, such as using landmarks to help you find places

•       Follow a routine

•       Run through the ABC’s in your head to help think of words you are having trouble remembering. “Hearing” the first letter of a word may jog your memory.

•       Exercise your mind and body

Advice for Seniors & the Elderly on Aging & the Digestive System

Aging & the Digestive System

As we it get older we have the joy of experiencing changes in our digestive system (wink, wink). Unfortunately, many of us begin to lose our teeth and this makes chewing food more difficult. In addition to our changing teeth, because the body produced less saliva as we age our mouths also become drier. This can sometimes lead to problems swallowing and a poor appetite. Our esophagus also is less active as we age, so it takes longer for swallowed food to reach our stomachs and the decrease in digestive juices can sometime cause indigestion. Overall, this can lead to continued weight loss, especially after 75. So by now your thinking, “well, where is the good news?”

Good question. Here is the good news.

To prevent digestive problems for yourself or your loved ones, you should:

• Assist them with mouth and teeth care. Keep in mind that most people lose their teeth because of preventable dental disease. With good care, teeth can last a lifetime!
• If you or your loved ones have dentures, make sure they are wearing them at mealtime.
• Eat slowly and chew food thoroughly.
• Cut your food into small bite sized pieces, and like your mother always said “chew your food ten times before you swallow.”

Also drink plenty of fluids…especially water. (The average person should drink about two quarts of fluid every day.) Staying hydrated helps prevent constipation. In addition, frequent sips of water may be helpful if you suffer from a dry mouth.

Strive to eat a balanced diet, including lots of fruits and vegetables and plenty of protein. In addition, high fiber foods – like bran and fresh vegetables – help keep the bowels regular. If you or your loved ones are prone to indigestion, have them sit up for at least 30 minutes after eating.  Also, allow plenty of time in the bathroom for bowel movements. (This process may take longer for some elderly people, so it may be a good time to catch up on some reading.)

Remember, talk to your healthcare provider or seek assistance if you notice:

• Tooth pain, loose teeth or bleeding gums

• Lost or broken dentures

• Indigestion, excess gas, bloating or nausea

• Constipation or diarrhea

• Changes in appetite

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

Florida Seniors! Get out and move something!

The benefits of exercise, unlike the Fountain of Youth, are real—even for senior citizens who avoided exercise in their younger years.

Florida Seniors Walking

Many research studies prove that seniors can improve their health and extend their longevity and time of independent living by extending their arms and legs in regular physical activity:

• According to a 2006 study published in the Journal of Gerontology: Medical Sciences, regular aerobic, strength, balance and flexibility exercises can lower seniors’ chances of major walking disabilities. The study involved individuals ages 70 to 89, including those who had been sedentary for years.
• A study at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston involved seniors who were physically inactive and had a variety of health problems. Those who stayed on track with the study’s exercise program showed the greatest improvement in physical functioning.
• A study at the Accident Research Center in Victoria, Australia, was more specific in focus, concluding that exercise reduces at-home falls among the elderly more than home safety modifications or vision correction.
• Yet another study, in the American Journal of Preventive Medicine, reported that improvement in physical function was greatest for the previously least active participants in a tai chi class that met twice a week for six months.

An exercise program that combines aerobic conditioning, flexibility, strength training, and relaxation techniques offers seniors—all of us, actually—a multitude of benefits. Among them:

• Coordination and mobility. Makes chores and activities easier, leading to greater independence.
• Balance.  Lessens the risk of falling.
• Strength and endurance. Improves ability to perform daily activities of living, without stress.
• Immunity. Strengthens body’s defenses against infection and shortens recovery time.
• Strong bones. Reduces risk of osteoporosis and broken bones.
• Strong heart and lungs. Lowers risk of heart disease.
• Disease prevention and management. Decreases risk of chronic conditions such as dementia, diabetes and various cancers.
• Joint health. Promotes weight loss and strengthens muscles, putting less stress on joints.  Also, the repetitive motion of exercise promotes the body’s natural lubrication of joints, helping manage arthritis pain.
• Attitude. Heightens self-confidence and mood. Natural endorphins produced by exercise help alleviate depression.
• Social life. Provides opportunities to meet people in group activities and classes.
• Rest. Promotes restful sleep, which decreases disease risk.
• Mental function. Helps prevent Alzheimer’s disease and dementia by improving circulation and memory.
• Metabolism and weight loss. Makes the body an efficient calorie-burning machine. Muscle burns more calories than fat.

What Kind of Exercise?

Just like a balanced diet from the basic food groups, exercise best promotes good health and independent living when it consists of a variety of activities, including:

• Aerobic conditioning. Activities such as walking, bicycling, swimming, dancing and low-impact aerobics improve heart and lung health and help manage weight. A suggested workout routine is up to 30 minutes a day most days of the week. For those with arthritis, low- to no-impact exercise such as water aerobics, swimming, elliptical trainer and stationary bicycle may be best.

• Flexibility and agility exercises.  These include stretching and activities like yoga or tai chi. They help increase range of motion and improve balance, which helps prevent falls.

• Strength training.  This includes working with free weights, resistance rubber bands and weight machines. These activities strengthen bones and muscles, making daily activities easier to accomplish.

• Relaxation techniques. Yoga classes include relaxation techniques, such as deep breathing, which help support overall cardiac fitness, lower blood pressure, and may even improve the immune system.

For suggestions on adopting an exercise program, read the National Institute on Aging’s exercise guide, available at www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/default.htm.

*Always check with your healthcare provider prior to beginning any exercise routines.

Stress and Seniors: Knowing the Signs and Solutions

Is Your Senior Loved One Stressed?

The realities of senior living often do not match up with the carefree images on glossy retirement community sales brochures and magazine advertisements. Life is not always a straight shot down the fairway or a day at the beach. For many seniors today, the “golden years” can be incredibly stressful times.

What causes seniors so much stress? Change is a major trigger, and seniors experience plenty of change … declining health, death of friends and loved ones, moving, the loss of retirement savings due to the downturn in the market. The list goes on.

Here are some other common stressors for seniors:

• The cost of living: For those who live on fixed incomes, and even for those who do not, the ever increasing cost of living is a constant source of stress. Many seniors wonder how they are going to make ends meet as the cost of everything continues to rise, from heating oil, to property taxes, to the cost of prescription medication and other everyday necessities.

• Caring for a loved one: While the death of a loved one brings on a great deal of stress, the responsibilities associated with having to care for a loved one who is no longer able to care for him or herself can be just as stressful, if not more.

• Moving: Whether it is to a smaller home or in with the family of a son or daughter or to an assisted living facility or nursing home, moving from the place that has been home for decades is particularly stressful, especially when the move coincides with a loss of independence.

• Caring for grandchildren: Many seniors find themselves once again playing the role of parents, this time to their children’s children. Young children are in constant need of attention and are very active, which can be a great burden for the elderly who are ready to slow down. And that is in addition to the increased financial demands that come with parenting.

Seniors can control stress and counteract its harmful effects in a variety of healthful ways:

• Daily exercise: Any type of aerobic activity that gets your heart beating a bit faster can be a great stress reliever. This includes walking, swimming, biking, shopping, and dancing. Yard and house work are other great healthful options for reducing stress. And do not worry: No performance records need to be set!

• Pets: Studies show that older people who have pets are less stressed. Perhaps it is because pets make great companions and help their owners focus attention toward their care.

• Prayer: For those who believe, prayer empowers and lifts burdens. Worshiping with others and sharing concerns also ease feelings of stress.

• Eating well: Eating a nutritionally-balanced diet gives the body fuel it needs to get through each day.

• Talking it out:  Seniors should not allow stress to build up inside of them. Talking troubles over with friends and family may not get a solution, at least not immediately, but it will give them a release.

• Volunteering: Giving your time and talents to a worthy cause and those in need can help you feel good about yourself and can give your life focus. Working with others less fortunate than you can help put your life—and what is really important—into perspective.

• Thinking positively: As often as possible, focus on the positive and talk with positive people. Try to find happiness in whatever you do.

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

Seniors & Senior Caregivers Find Out About Aging and the Circulatory System

As people get age the heart muscle becomes less “elastic” and weaker so it pumps with less force. To make up for this, the heart beats more frequently. (The average pulse rate of an elderly person at rest is 70 to 76 beats per minute.)

The elderly also tend to have arteries that become a little harder and narrower. This is often the cause of increased blood pressure, especially the systolic pressure (the top number). Because the circulatory system slows down with age, elderly people tend to feel cold, especially in their hands and feet. You may hear your loved ones complain about their body temperature frequently.

To Help Your Elderly Loved Ones Prevent Circulation Problems, You Should:

• Allow for rest periods – as needed – during the day.
• Encourage daily exercise to stimulate their circulation. And, discourage them from wearing tight clothing that might cut off circulation – such as tight socks, tight pants or knee-high stockings.
• Encourage them to eat a “heart healthy” diet that is low in both fat and sodium.

Pay attention to complaints of feeling cold. Encourage your elderly loved ones to wear socks and shoes or slippers at all times to avoid cold feet. Leave an extra blanket near the bed in case they get cold at night. (However, discourage your elderly loved ones from using hot water bottles or heating pads to stay warm, because they might burn themselves.)

Remember…Watch For & Report

• Swelling (edema)
• Chest pain (angina)
• Palpitations
• Dizziness

The symptoms above are often related to complications as a result of poor circulation.

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.

NOTE: The information presented in this article is provided for educational purposes only. It is not intended as a substitute for medical advice or treatment. Always seek the advice of your doctor or other medical professional if you have any questions about any medical condition, diagnosis, or treatment.

Vaccines Are Vital to Seniors Well-Being

Ocala Seniors, Are You Getting Your Vaccines?

As we age our ability to fight disease decreases, and this means it is even more important for seniors and the elderly to obtain vaccinations. In fact, as discussed in NPRs  online article by Patti Neighmond entitled: Seniors, Take a Moment…For Vaccines, Federal health officials suggest that all seniors over the age of 65 obtain three critical vaccinations which include:

• Shingles
• Flu
• Pneumonia

Surprisingly, Neighmond writes that, “A new report finds that more than 30 percent of older adults weren’t immunized against pneumonia in 2008. And only about one-third were immunized against the flu. The findings were released by the Trust for America’s Health, the Infectious Diseases Society of America, and the Robert Wood Johnson Foundation.”

Today seniors have the ability to live healthy and active lives, but you must take the responsibility to ensure your good health. Or, if you are a caregiver be sure that your loved ones are getting the recommended care they need to enjoy and enhanced quality of life.

Click here to read Seniors, Take a Moment…For Vaccines in full.

At Comfort Keepers we seek to be a resource to you because we are Comfort Keepers caregivers and we are here to help! Comfort Keepers provides in-home care to seniors and the elderly living in Ocala, Gainesville, and The Villages Florida. We provide superior in-home care to seniors and the elderly throughout Central Florida so they can live enriched independent lifestyles! Call us today at 866-333-4737.