Research has indicated that drinking one or two alcoholic drinks per day may cut your risk of stroke in half, but drinking more than this amount increases your risk. Strokes are very common, especially among the senior population, and can be prevented both by being able to identify symptoms of a stroke and by taking steps in everyday life to reduce the risk of stroke. Here are some actionable items to guide you:
- Have your blood pressure checked at least every two years. Reducing your diastolic blood pressure by just a little can cut your risk of stroke nearly in half.
- The blood-thinning prescription drug warfarin or aspirin can greatly decrease the risk of stroke.
- Have your cholesterol levels checked, ear a low-fat diet and exercise regularly.
- Walk, if you can. Staying active can reduce your risk of stroke.
- Quit smoking. Ask your doctor about the many strategies available to help you quit.
- Follow your doctor's dietary and medication recommendations for lowering your blood sugar.
- Maintain a healthy weight and eat a nutritious and balanced diet.
- If you have mechanical heart valves, you should be taking warfarin, and your doctor should do blood tests regularly to make sure the dose is correct.
- Although unproven, a diet rich in foods containing vitamin E may reduce the severity of a stroke.
For more information about strokes, preventative measures and life after a stroke, visit the National Stroke Association Web site.
As we age, the people around us do too. Close friends may move away for retirement or to be closer to their families, and our children are now adults who have their own children to care for. Empty nest syndrome can kick in and adjusting to these changes in everyday life can be a daunting task, even making a nutritious meal. If you're used to cooking for many hungry mouths, but now only need to cook for one or two, it's important to adjust the number of servings you're cooking, and for good reason.
Research has shown that, when given larger portions, people typically tend to overeat which can lead to indigestion and weight gain in the short term and obesity, diabetes and heart disease in the long term. And think of all the money you can save in a trip to the grocery store if you size down your portions appropriately.
Check out this scrumptious recipe for two: Steak & Potato Kebabs with Creamy Cilantro Sauce, courtesy of EatingWell.com.
Makes 2 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/4 cup packed fresh cilantro leaves, minced
1 tablespoon red-wine vinegar or cider vinegar
1 tablespoon reduced-fat sour cream
1/2 small clove garlic, minced
1/2 teaspoon chile powder
1/4 teaspoon ground cumin
1/4 teaspoon salt, divided
4 new or baby red potatoes
10 ounces strip steak, trimmed and cut into 1 1/2-inch pieces
1 poblano pepper or 1/2 large green bell pepper, cut into 1-inch pieces
1/2 teaspoon extra-virgin olive oil
1/2 large sweet onion, cut into 1-inch chunks
1. Combine cilantro, vinegar, sour cream, garlic, chile powder, cumin and 1/8 teaspoon salt in a small bowl. Set aside.
2. Preheat grill to high.
3. Place potatoes in a microwave-safe container. Cover and microwave on High until just tender when pierced with a fork, 3 to 3 1/2 minutes.
4. Toss the potatoes, steak and pepper pieces with oil and the remaining 1/8 teaspoon salt in a large bowl. Thread the potatoes, steak, peppers and onion chunks onto 4 skewers. Grill, turning once or twice, until the steak reaches desired doneness, about 6 minutes for medium. Serve the kebabs with the reserved sauce.
NUTRITION INFORMATION: Per serving: 269 calories; 9 g fat (3 g sat, 4 g mono); 65 mg cholesterol; 16 g carbohydrate; 30 g protein; 2 g fiber; 368 mg sodium; 769 mg potassium.
Nutrition bonus: Vitamin C & Zinc (35% daily value), Potassium (22% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 4 lean meat
MAKE AHEAD TIP: Equipment: Four 10- to 12-inch skewers
Do you have delicious recipes for one or two? Share them here!
Congress is finally paying much-needed attention to the issue of long-term care as part of a national healthcare overhaul. Senator Edward M. Kennedy introduced the C.L.A.S.S. (Community Living Assistance Services and Support) Act, which is a bill that would establish a national long-term care insurance program that would allow participants to use daily benefits for anything from home care to nursing homes.
Click here to learn more about the C.L.A.S.S. Act bill. What do you think about establishing a national long-term care insurance program? Sound off here - we want to hear from you!
If you read the previous installment of our "Fitness Anywhere" series, or even if you didn't, you should know that, even for the elderly and people with disabilities, incorporating physical activity into your daily life doesn't need to be complicated. In fact, you can get your blood pumping just about anywhere and today, we're talking about "moving and shaking" in wheelchairs.
Staying as active as possible, even in a wheelchair, can improve circulation, boost your mood and help you to think more clearly. The benefits of exercise are immense! Here are some ideas to get you started:
- Kick legs. Flex ankles and arms.
- Breathe deeply and exhale completely several times, taking in as much air as possible each time.
- Stretch your arms straight out in front of your body, then stretch them out to the sides and back in front of you again.
- Wheel wheelchair around the house or outside.
- Stretch your arms out to your sides as far as they can go and move them in small circles; first clockwise, then counter-clockwise.
- Throw a ball.
- Get outside and shoot some baskets or go to the park.
- Lift weights (such as soup cans).
What other kinds of activities can you engage in to stay fit in a wheelchair? Share them here!
Technology has been both a blessing and curse. Technology gave us cell phones, but in doing so, technology also took away our ability to remember phone numbers. Technology gave us the Internet, but at the expense of good old fashioned face-to-face interaction. We can't find many things we don't like, however, about a new form of technology called Wii, which is changing peoples' perceptions of video games.
Wii, a console that relies on players making motions rather than pushing buttons on a controller, is an interactive gaming platform that allows for the full gamut of movement, making it a popular for people of all ages and abilities, from seniors, the disabled to children and teens alike. Here are 10 reasons why our caregivers love Wii:
- Just about anybody can play Wii, which makes it an inclusive recreational activity.
- Wii can be a great aerobic workout, which can add a great dynamic to home care.
- Wii simulates playing just about any sport you can think of, from bowling to tennis, giving even those who may have limited mobility can experience the excitement of competition.
- Wii can be a great group activity, promoting socialization and often hours of laughter.
- In addition to physical exertion, Wii can stimulate brain activity and focus.
- Much like regular sports, Wii can be a great stress reliever and provides an outlet for channeling negative energy into something positive.
- Wii is a great way to get exercise and burn off energy, especially on a rainy day when you can't go outside to play.
- Beyond sports, Wii offers so many different activities you can do, including yoga and games.
- Wii can be a great way to mix things up-almost all of us can relate when it comes to getting bored with an exercise routine; it can be easy to get off track if you don't enjoy what you're doing or if you're bored. Wii is a great way to add some pizzazz to your routine!
- Most importantly, Wii is fun for people of all ages-from the elderly to children, people enjoy exploring all of the fun activities that Wii has to offer.
What has been your experience with Wii and how has it helped your fitness routine? What are your favorite Wii activities and why?
A
recent article in the New York Times discusses an issue that will become more prevalent as the senior population continues to grow: in-home safety. In recent years, technology has addressed this issue with products like motion censors that can alert 911 of a fall, special jewelry containing a button that, when pushed, can send for emergency personnel and clothing with built-in monitors that can detect accidents even outside of the home. But are these the only ways to ensure safety in the home? While they are helpful, not necessarily. Are these products safe? Probably. Affordable? I'm not so sure.
According to the National Committee to Preserve Social Security and Medicare (NCPSSM), in 2007, 3.6 million Americans aged 65 and older had family incomes below the poverty level. Coupled with about 7,000 elderly people dying in home-related accidents each year, seniors who choose to stay in their homes must have an affordable means of addressing safety issues. Luckily, there is hope in the form of some great resources for seniors, their families and caregivers, including an interactive home safety checklist created with the National Association of Homebuilders on the AARP's Web site. You can also visit the Home Safety Council's site, MySafeHome.net, and take the house tour, which points out possible dangers room by room.
Do you know of other helpful home safety resources? Share them here!
Staying active can improve circulation, strengthen bones, muscles and joints, stimulate appetite and boost your mood, and is crucial, especially for seniors and the disabled. If you are bedridden, this can pose as a challenge, but not a barrier.
There are so many reasons to stay active and so many different activities that just about anybody can do to get moving, even if you're bedridden. Here are a few ideas to get you moving:
- Lift legs straight off the bed. Flex arms and ankles.
- Lift head off the pillow and turn from side to side.
- Pull up on a bar above head (pull bars are available at medical supply stores).
- Breathe deeply and exhale completely several times, taking in as much air as possible each time.
- Lay flat with your legs straight, tighten your abdominal muscles and slowly lift your legs up and down.
- Squeeze a ball or sponge.
- If you can, lay flat and clench your thigh muscles and keep them tightened for five to 10 seconds at a time.
- Repeat each exercise, gradually increasing the repetitions.
What other kinds of activities can you engage in to stay fit in bed? Share them here!
How can you tell if forgetfulness is the result of normal age-related memory changes or if it's the result of something more? This is a very important distinction to make, and the earlier the better. In addition to consulting with your physician, here are 10 common symptoms of Alzheimer's to guide you:
- Difficulty performing familiar tasks - People with dementia can find it hard to plan or complete seemingly simple tasks, including forgetting how to prepare their favorite meal or how to call a friend.
- Memory loss - Forgetting recently learned information is one of the most common early signs of dementia.
- Problems with language - People with Alzheimer's disease often forget simple words or substitute unusual words, making their speech or writing hard to understand.
- Disorientation to time and place. People with Alzheimer's disease can become lost in their own neighborhood, forget where they are and how they got there, and not know how to get back home.
- Poor or decreased judgment - Those with Alzheimer's may dress inappropriately, wearing several layers on a warm day or little clothing in the cold. They may show poor judgment, like giving away large sums of money to telemarketers.
- Problems with abstract thinking - Someone with Alzheimer's disease may have unusual difficulty performing complex mental tasks, like forgetting what numbers are for and how they should be used.
- Misplacing things - A person with Alzheimer's disease may put things in unusual places: an iron in the freezer or a wristwatch in the sugar bowl.
- Changes in mood or behavior. Someone with Alzheimer's disease may show rapid mood swings - from calm to tears to anger and aggression - for no apparent reason.
- Changes in personality. The personalities of people with dementia can change dramatically. They may become extremely confused, suspicious, fearful or dependent on a family member.
- Loss of initiative. A person with Alzheimer's disease may become very passive, sitting in front of the TV for hours, sleeping more than usual or not wanting to do usual activities.
If you or a loved one experiences any of these symptoms, consider speaking with your physician about it. There are many viable options for allowing seniors experiencing symptoms associated with Alzheimer's to live a healthy, happy life.
An article in May about the death of the self-proclaimed "oldest blogger" Spanish blogger Maria Amelia Lopez prompted an interesting discussion. This "Web-sensation" had developed a following of 1.7 million people throughout the course of her 880 posts - that's a lot of people! Lopez swore that blogging changed her life and she recommended that all elderly do it.
Socializing is so important as we grow older and maintaining the connections we once had may become more and more difficult with time. Social media/networking/computing is a collection of technology based tools that facilitate conversations, networking, and collaboration between participants in a generally Web-based environment. These tools give us the ability to publish our ideas, communicate interesting content we run across, or create. It lets us form communities of interest, or join communities that interest us.
Forms of social media, including blogging, have changed the way people communicate and this is one great example, as it carries the potential to keep the elderly and people with debilitating disabilities connected and engaged. Blogging can also be a great way to share your thoughts and feelings, solicit feedback from a captive audience, make new friends and keep in touch with loved ones who may live far away. Blogging can stimulate brain activity, boost your mood and relieve stress, all of which can make a significant impact on people with dementia, Alzheimer's, depression and other conditions.
It's a brave, new world - how many of your are utilizing social media? How do you incorporate it into your daily life? Share your stories!