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The Advantages of Body-Weight Exercise

All exercise is beneficial. But even stacked up against other types of workouts, body-weight exercise has a lot to offer. Not only does it provide an excellent workout, but it can also help you overcome some common excuses for avoiding exercise, like “I don’t have time to go to the gym” and “I don’t have space for a stationary bike at home.” All you have to do is move your body.

Here’s a closer look at some of the pluses:

  • No matter where you are, you’ve got your body, so you can start exercising anywhere, anytime—in your bedroom when you wake up, in the kitchen while you’re waiting for water to boil, in your hotel room when traveling. That makes it easy to find the time.
  • With body-weight exercise, there’s nothing to buy other than a pair of shoes. You don’t need stylish clothing. You don’t need an expensive gym membership, although you can certainly do these workouts at the gym, too. You might want a few props, such as a chair, bench, or counter to modify some moves, but these are all items that you have on hand.
  • You can do these exercises solo. You don’t have to walk into a gym full of buff exercisers and complicated-looking weight machines that require adjustments and may still not fit you properly.
  • It provides “functional” exercise. Most body-weight exercises work multiple muscles at once rather than training an isolated muscle or muscle group, as many exercise machines and dumbbell exercises do. Therefore, body-weight exercises are considered more functional, using more muscles and joints at a time, engaging balance, and mimicking everyday activities.
  • It can be adjusted to your fitness level. When you’re using your body as the weight, you can’t just remove 10 or 20 pounds as you can with machines or dumbbells. But there are ways to modify moves to decrease or increase the resistance. You can adjust your body position—for example, doing push-ups against a wall rather than the floor—or you can change the number of times you repeat an exercise or modify the pace you’re working at.

The more you move, the lower your risks for heart disease, diabetes, obesity, multiple types of cancer, joint pain, and Alzheimer’s disease. Exercise can also lift your mood, reduce your stress level, and improve your sleep. Body-weight exercise is no exception.

Knowing When to Seek Skilled Help for Senior Care

As our loved one’s age, their care needs often increase, requiring assistance and support to ensure their well-being. While family members may try their best to provide care, there are instances when professional help becomes necessary. Recognizing when to seek skilled assistance for senior care is crucial in ensuring the safety, health, and overall quality of life for our elderly family members.

When seniors experience a decline in their overall health or are diagnosed with complex medical conditions, it may be time to consider skilled help. Skilled healthcare professionals, such as nurses, possess the necessary expertise to manage medical conditions, administer medications, monitor vital signs, and address emergency situations effectively. Their presence ensures that seniors receive appropriate medical attention, and their health needs are met.

Medicare-certified home health care is available to individuals who meet certain criteria set by the U.S. Centers for Medicare and Medicaid Services (CMS). Medicare will pay 100% for those qualified.

To qualify for Medicare-certified home health care, an individual must meet the following requirements:

MediCare Eligibility: The person seeking home health care must be eligible for Medicare Part A and/or enrolled in a Medicare Advantage plan that covers home health services. Typically, this includes individuals who are 65 years or older or those with certain disabilities.

Physician’s Order: A doctor must certify that the person requires intermittent skilled nursing care, physical therapy, speech-language pathology services, or continued occupational therapy. The certification must be based on a face-to-face examination conducted by the physician or an allowed non-physician practitioner.

Homebound Status: The individual must be considered homebound, which means leaving home requires a considerable and taxing effort. This can include assistance from another person or the use of a mobility aid.

Care Plan: A plan of care must be established and reviewed regularly by a doctor. The plan should outline the necessary services, and it must be reviewed at least once every 60 days or when there is a significant change in the individual’s condition.

It’s important to note that not all home health care agencies are Medicare-certified. If you’re looking to receive Medicare coverage for home health care, you must select an agency that is certified by Medicare. These agencies meet specific quality and safety standards set by CMS.

Recognizing when to seek skilled help for senior care is essential for the well-being of our aging loved ones and ourselves as caregivers. By acknowledging the signs of declining health, increased dependence, cognitive impairment, social isolation, and caregiver burnout, we can make informed decisions to ensure seniors receive the professional care they require. Seeking skilled assistance not only improves the quality of life for seniors but also provides support for family members, fostering a sense of peace and confidence in the care being provided.

Health Risks of Ultra-Processed Foods

Before reaching for another slice of pizza or a chicken nugget, it might be worth taking a closer look at what eating too many processed foods could mean for your health. From potential risks like weight gain to heart disease, filling the diet with processed foods may not be worth the delicious pleasure or convenience. 

But we need to ask ourselves, what exactly is ultra-processed food? Ultra-processed foods are defined as ready-to-eat and microwaveable foods, such as bread, breakfast cereal, chicken nuggets, candies, chips, and artificially sweetened beverages. Ultra-processed food is a food item that has undergone a chemical or mechanical alteration to change or preserve it. Technically a “processed food” is any food that’s been changed before eating it, according to the Academy of Nutrition and Dietetics.

What are some of the health risks effects of ultra-processed foods?
• Increased cancer risk
• Obesity
• Type 2 diabetes
• Heart disease

How to reduce processed foods from the diet?
• Check labels – the longer the ingredient list, the more processed the food is.
• Opt for minimally processed meats – seafood and chicken while avoiding items like sausage and cured meats.
• Start slowly – exchange processed foods with more fresh foods.
• Cook more meals at home.

It would be difficult to remove all heavily processed foods from the diet. Eating less processed food doesn’t have to be complicated. Buy more whole or minimally processed foods or do the processing yourself. Embrace home cooking for fun and health. 

National Glaucoma Awareness Month

January is National Glaucoma Awareness Month to emphasize the importance of getting regular comprehensive eye exams. Glaucoma is the second-leading cause of blindness worldwide, and in its early stages, has no noticeable symptoms. 

According to the Centers for Disease Control and Prevention (CDC), anyone can get glaucoma, but certain groups are at higher risks. These groups include African Americans over age 40, all people over age 60, people with a family history of glaucoma, and people who have diabetes.

There are several types of glaucoma. The two main types are open-angle and angle-closure. Open-angle develops slowly and has symptoms and damage that are not noticed. Angle-closure can develop quickly, is painful, and visual loss can progress quickly.

Glaucoma is not curable, but early diagnosis and treatment can help prevent vision loss. It is recommended that those groups who are at high risk for glaucoma should get a complete eye exam every one to two years.

To learn more about glaucoma and to help raise awareness of this “silent thief of sight,” visit: https://www.glaucoma.org/glaucoma/.

Sweet as Sugar: The Dangers of Added Sugar

People love eating treats such as cake, cookies, and ice cream that were sweetened by sugar. When sugar is mixed into foods and beverages to enhance flavoring and longevity, it is referred to as added sugar. The Center for Disease Control and Prevention recommends a daily intake of added sugar less than ten percent of daily calorie intake. Consuming too much added sugar can lead to various health problems which may eventually lead to death. A high intake of added sugar can cause heart disease, diabetes, high blood pressure, and weight gain. Sugar also occurs naturally in healthy whole foods such as fruits, vegetables, milk, and grains.

Here are a couple of tips on how to stay healthy by cutting back on added sugars:

•  Read the labels. Check the nutrition facts label on the packaging of your food. It typically gives you information about its added sugars. There are various types of added sugars that could be listed. The amount of sugar in your food, often measured in grams, is also listed on the nutrition facts label.
•  Have a healthy diet. Find healthier alternatives to the sweet food and drinks with added sugar. Replace beverages such as soda with water and low-fat or fat-free milk. Satisfy sweet cravings with small amounts of whole foods. Talk with your doctor or caregiver about the recommended foods and beverages to include in your healthy diet.

Sugar may taste sweet, but the health effects are less so.

Holiday Weight Gain?

Over the hills and through the woods to Grandma’s house for the holidays. A time for families to gather and enjoy each other’s company – and of course EAT! Delicious meals, cookie swaps, company parties, smorgasbord of buffets, it’s no surprise extra pounds have crept up on the waist lines. The last few months of the year can test the most disciplined weight watcher.

According to a study published in the New England Journal of Medicine, the average American’s weight increases 0.2% over Thanksgiving and 0.4% over Christmas. This averages out to about one pound gained during each holiday season. Researchers also found the bulk of this weight gain occurs in the 10 days following the Christmas holiday. Perhaps the holiday cheer throws people’s diet equilibriums into a tail spin?

However, gaining a pound might sound like a small price to pay for all the gingerbread and holiday treats, but the fact is that many people are unlikely to lose the extra pound year after year.

The holidays are over and it’s time get on the healthy eating bandwagon. Here are 5 diet tips to help lose that festive weight.
1) Drink water! 
2) Get more active. 
3) Use a smaller plate.
4) Set realistic goals.
5) Enjoy healthier foods.  
If you have put on a bit of weight after the holidays, that’s okay. With a little dedication, healthy food choices, and exercises, holiday weight loss is possible. Start off the new year with a new you.

Weight Loss Resolutions

New Year’s resolutions are easy to make but even easier to break. Some of the most common resolutions are losing weight, quitting smoking, cutting back on alcohol, eating healthier, and getting better sleep. People tend to challenge themselves by setting unrealistic goals, and they become frustrated and give up. Any resolution is obtainable by setting small goals that are easily reached. New Year’s is an opportunity to think about healthy choices and setting realistic goals to achieve them.

Having a weight loss resolution to begin the new year is a great start. Breaking down the resolution into mini-resolutions will help stay on target and meet goals. Here’s how:

Set measurable goals: Commit to a 30-minute exercise class or take a walk at break time. Trade in the soda for sparkling water. Treat yourself to a star sticker each time a goal has been accomplished.

Take it week to week: Each week, assign a new goal such as trying a new vegetable dish, adding a new spice to a recipe, and engaging in physical activity. Remember to give each goal achieved a gold star!

Find a group or buddy: Having support from peers is one of the keys to success for losing weight.

Whatever your fitness goals are for 2020, create a realistic plan, stick to it, and then benefit from all the hard work along the path for a healthy change.

Gadgets for Parkinson’s

Parkinson’s disease (PD) can make daily living challenging. PD symptoms such as shakiness, slow movements, and rigid muscles can affect daily life. As the disease progresses, it can turn ordinary tasks such as eating, dressing and writing into daunting chores. Gadgets – better known as assistive devices – can help make these tasks easier for daily living.

Assistive technology has come a long way over the past few years. Devices to assist with walking, getting dressed, and eating have been created to help balance problems experienced by those with the disease. Here are a few tools that may help make life a little less challenging.

Dressing aids such as button hooks, magnetic button covers, and zipper pulls can make getting ready in the morning easier for individuals who lack dexterity, have tremors, and difficulty with coordination and balance. Lightweight, supportive shoes with Velcro tabs are easier to slip on.

Bathroom aids such as a shower chair, grab bar, and a nonskid bath mat are essential to help make the room safer and more accessible. Electric toothbrush, electric razor, or hands-free hair dryer mounted on a vanity can help with personal grooming.

Eating tools such as weighted utensils, plate guards, rubber mats to prevent dishes from slipping, and cups with an attachable lid can provide a sense of independence. Also, using insulated bowls, mugs, and plates can help keep food warm during the meal.

Mobile phones offer a peace of mind in staying connected with family and friends. Voice activation is available on most smartphones and can help assist to make calls by just saying the name of the intended person, search the internet, and check emails. Smartphones offer many apps such as medication management and data gathering apps. These can be used to inform the person who adjusts medications or treatments of Parkinson’s.

While assistive technology or equipment does not cure or stop the tremors, it can improve independence in daily life.

Supercharge the Immune System

Cold and flu season has arrived. Family members and coworkers are beginning to cough and sneeze in unison. It’s just a matter of time before you join in the phlegmy chorus. However, there are ways to supercharge the immune system to help fight off viral and bacterial infections, and other annoying bugs. 

Home treatments and natural remedies can help boost the immune system during the season of colds, flu, and sniffles. 
Try a few of these natural ways to boost the immune system:
• Eat a well-balanced diet. Try a variety of fruits, vegetables, lean proteins and whole grains. 
• Drink plenty of water. Staying hydrated helps support the body’s defenses to function properly.
• Exercise. Moderate exercise can help maintain a healthy immune system. 
• Get plenty of sleep. If you get enough sleep, it will help your body fight off sickness. 
• Increase vitamins. Immune boosting vitamins are vitamins B6, C, and E. Some foods that are rich in these vitamins are eggs, bell peppers, spinach, and almonds.

So become a supercharged immune fighting machine by, exercising, getting plenty of sleep, and eating fruits and veggies. Your friends will be asking you why you never seem to get sick.

UTIs and Dementia in Seniors

Urinary tract infections (UTIs) in seniors can become a complex issue. It is important for family caregivers to know the signs of UTI in the elderly. UTIs can cause serious side effects like delirium and possibly lead to kidney infections and sepsis.

The elderly experience different symptoms of UTI compared to middle aged adults or even younger people, and the symptoms can be much worse. Older adults, particularly those with dementia, may not realize they have an issue and often are unable to communicate their symptoms to their caregivers.

When seniors contract a UTI, they sometimes experience a sudden and unexplained change in behavior, such as confusion, agitation, or withdrawal.

Certain UTI symptoms are easier to recognize in seniors than others. Following are a few indicators that can accompany UTI in the elderly:
• Behavioral changes
• Confused or delirium-like state
• Falling
• Hallucinations

Some UTI symptoms may be present but are ignored by elderly individuals.
• Fever
• Cloudy or bloody urine
• Pain with urination
• Strong-smelling urine

There are a few simple steps to help avoid contracting a UTI, such as drinking plenty of water, emptying the bladder frequently, and encouraging urinary hygiene.