Columbia Aged Care

Healthy ageing means the process of ageing well and maintaining your physical and functional health.

The factors that help you age well include being independent, having social relationships, being able to enjoy life, staying productive or volunteering, having a purpose or passion, emotional support and how well you cope with difficulties.

It is important to understand the factors that help you to age well because you can actively add years to your life or increase your quality of life.

National Seniors Australia has provided some great tips to help you age well:

Maintain physical activity: Try to do at least 30 minutes of moderate activity each day. Work different muscles in your body by doing different types of exercises.

Maintain your balance: You need to maintain you balance to reduce your risk of falls. If you have concerns about your balance speak to your doctor to address any issues.

Smoking and alcohol use: Smoking dramatically speeds up the ageing process and will cause a number of related health problems. Drink alcohol in moderation by keeping to the rule of two standards drinks or less.

Maintain a balanced diet: Eat at least three meals each day, drink lots of water and eat a variety of healthy foods. You can speak with your doctor about how to create a healthy eating plan.

Keep your brain active: Make sure you exercise your mind by taking on challenges and doing mental activities. Do a puzzle or a crossword, learn to play a musical instrument or learn a new language.

Social connections: Spend time with your family and friends and maintain your social relationships with them. Get involved in a group or organisation to make new relationships with other people. By spending time socialising with other people, you can greatly boost your wellbeing and happiness.

Maintain a positive attitude: Keep an open mind and a positive attitude towards life and try to look on the bright side of a negative issue. This will help you to cope effectively with difficult situations.

Here is a simple Healthy Ageing Quiz you can take to determine if you are ageing well. It also provides you with tips to improve your score and increase your ability to age well. You can also download a copy of the Healthy Ageing Quiz here.

Read the full article here.

 

If your loved one has experienced a traumatic or painful event they can suffer from the side effects for a long time.

Traumatic events are usually a frightening or distressing experience that can leave the person feeling numb or disconnected.

As a carer, it’s natural to want to help your loved one feel better and to assist them through this difficult time. You can’t take their pain away but you can help them to accept what has happened by providing essential support and advice.

Better Health Channel has provided some tips on how you can support your loved one:

• Tell them you are sorry about what has happened and make it clear that you want to help them get through it.
• Spend time with your loved one and keep them company.
• Your loved one may experience emotional outbursts, which is a common side effect of a traumatic experience. Don’t take their outbursts to heart because they usually don’t mean what they say or do.
• Offer practical support such as cooking dinner or going grocery shopping for them.
• Help them return to their normal routine (when they are ready).
• Talk about what happened and listen to them.
• Try not to get upset.
• Be patient and don’t pressure them to talk about the event if they are not ready.
• Help them to relax and have fun again.
• Help your loved one participate in physical activity, such as walking in the park. Exercise can help take their mind off the experience and help them to get a better night’s sleep.
• Find appropriate ways to help them laugh.

Here are some reactions to avoid when helping your loved one through a traumatic experience:

• Don’t ignore the event and don’t avoid talking about it.
• Don’t judge their feelings or thoughts.
• Don’t be impatient and expect them to get over the event quickly.
• Don’t insist they need professional help straight away – not everyone who has experienced a traumatic event needs professional treatment. Give them time to deal with the trauma themselves but if you feel like things just aren’t getting better after a few days or weeks then consult a professional.

Your loved one may take a long time to recover from a traumatic event, but by supporting them and listening you can help them through the recovery process.

Read the full article here.

Osteoporosis is a condition where human bones become fragile and brittle, which leads to a higher risk of breaks. This condition occurs when your bones can no longer replace their normal calcium levels, which results in a calcium deficiency. Bones become thinner and are susceptible to even minor accidents causing them to break.

The bones that commonly develop osteoporosis are the hips, spine, wrist, ribs, pelvis and upper arm. Osteoporosis is a serious disease that affects many elderly people and can lead to chronic pain, disability and loss of independence.

Osteoporosis Australia has provided some tips on how to minimise your risk of developing osteoporosis.

• Ensure you receive enough calcium in your diet: Calcium is important for maintaining strong, healthy bones. Adults over the age of 50 should eat three serves of calcium a day. Foods that are high in calcium include milk, yoghurt and cheese.
  Other foods with lower levels of calcium include nuts, breads, cereals, fruits and vegetables. Your Doctor can also recommend calcium supplements to help increase your daily intake of calcium.
• Vitamin D: Vitamin D is important to maintain strong bones, increase the adsorption of calcium and to regulate the amount of calcium in the blood. You can receive your daily dose of vitamin D from exposure to sunlight.
  It is important to receive six to eight minutes of sunlight everyday for five days a week. However remember to wear sunscreen and be aware of the damaging effects of the sun. You can also take vitamin D supplements as recommended by your doctor.
• Exercise: Regular exercise can help to maintain and increase the strength of your bones and muscles. You should discuss with your Doctor or physiotherapist what exercises are suitable for you to do without injuring yourself. If you already suffer from osteoporosis then avoid exercises that include heavy lifting or sudden abrupt movements.

You can implement these three simple tips into your daily routine to help prevent the onset of osteoporosis. It’s never too early or too late to start taking care of your bones.

Read the full article here.

Are you worried about losing your memory? Do you feel that your brain isn’t as sharp as it used to be? Then maybe it’s time that you improved your mental fitness.

Your brain is like any other muscle, which means it needs a regular workout to stay fit.

Better Health Channel has provided some great tips on how to give your brain a mental workout and improve your mental fitness.

• Exercise for 30 minutes a day: Physical exercise increases the flow of oxygen to your brain to enhance your mental functioning and improve your memory
• Reading regularly: Reading helps to stimulate your brain and allows you to learn new things. You brain then receives a workout by expanding your knowledge base.
• Increase your vitamin B intake: Vitamin B is important for maintaining a healthy brain. This means you should eat wholegrain cereals and dairy foods.
• Exercise your intelligence: Take part in mentally challenging activities such as learning a new language, completing a cryptic crossword or a jigsaw puzzle.
• Maintain your health: The health of your body can have an effect on the health of your brain. You should visit your doctor for regular check-ups to identify potential health issues early.
• Socialise: Other people can help you exercise your mental fitness with thought-provoking conversations or by playing a board game or watching TV game shows together.

Your brain is a very important muscle that co-ordinates all of your body’s functions. It is essential to exercise your mental fitness regularly to ensure that your body can function effectively and that your memory, speech, perception and comprehension remain sharp.

Read the full article here.

Strength training helps elderly people build muscle, improve balance and can also prevent the loss of bone mass. LiveStrong.com has provided some helpful exercise routines that help build muscle mass but go easy on joints and problem areas.

Squats:
Squats are one of the most effective exercise routines for building muscle in the legs. This type of exercise will help with balance as well as endurance. More muscle means your body has more support and better stability.

Leg press:
Some elderly people may find squats difficult if they have trouble with their joints. If any pain is felt during a squat, a leg press machine can offer more support while still working the muscles in the legs and providing the same benefits as squats.

Bench Press:
This exercise is one of the best muscle building activities. It works most of the upper body muscles and is a fantastic exercise for seniors who find they may have trouble completing general  tasks such as putting the washing on the line or carrying groceries.

Although it may seem like a lot of work, these exercises can help improve an elderly person’s quality of life. It can help them stay independent and also help with general day to day activities such as walking, cleaning or gardening. However, it is important to consult a doctor before trying any exercise routine.

Read the full article here.

Staying active as you age can benefit the body in so many ways. It can help build muscle strength and flexibility, help prevent diseases such as heart disease and can help with balance. Exercise is also good for mental health and well being as it keeps the brain active.

However, although exercise is good, it is important to ensure it is done properly and that the right sport or fitness regime is chosen. 

WNCNews has provided some examples of the types of sports that are appropriate for the elderly.

1. Yoga
Yoga is a fantastic exercise that helps both body and mind. It helps to develop core strength, increase muscle mass, increase flexibility and help with cardiovascular endurance. It is also helps deal with stress through meditation and relaxation techniques.

2. Swimming
An excellent sports choice for those who experience joint pain. It is a good work out for the entire body and not only helps with core muscle strength but it can also help strengthen arms and legs. Swimming is also very good for those who experience breathing difficulties or asthma as it forces your breathing habits to change.

3. Walking
An exercise that can be enjoyed by all people at any fitness level. Around 30 minutes of walking a day is a great habit to get into and can really help with fitness levels. Walking is also a very relaxing exercise and a great way to spend some quality time by yourself or with friends.

Not all sports are appropriate for elderly people and it is important that before starting any sport or fitness regime to consult your GP and have them test your health levels and vital organs, such as your heart and lungs, to find out what you can and cannot do.

Read the full article here.

Contrary to popular belief asthma is not just a childhood disease. It has been known to develop for the first time later in life. It is believed that 30% of seniors have undiagnosed asthma as many elderly people tend to ignore the signs of breathing problems.

The Asthma Foundation has provided some tips about how to know if you have asthma and what to do if you are diagnosed.

How to know if you have asthma

Breathlessness, feeling like your chest is very tight, a dry continual cough and wheezing are the main symptoms of asthma. If you are experiencing any of these on a regular basis visit your doctor to be tested and diagnosed properly.

In Australia, 10% of adults are living with asthma. Some were diagnosed as children and others develop it later in life. Unfortunately, the older a person is, the higher the risk of asthma becoming fatal. It’s best to practice good asthma control.

Tips for seniors with asthma

• Make sure you are using your inhaler correctly – ask your doctor to show you how.
• Ask about your other medications as some, such as heart medication, may interfere with the way asthma medications or your lungs work.
• Be sure to get regular exercise.
• Visit your doctor regularly to maintain good asthma management.
• Have an Asthma Action Plan.
• Get you and your family to learn asthma first aid so if you need help they will be able to assist you. You will feel more comfortable knowing what to do as well.  

For more tips, click here.

It is no secret that as you grow older, health becomes a major aspect of life. However, growing older should not be synonymous with bad health. Improving on your health as much as you can will ensure the best quality of life.
 
One of the most important parts of leading a healthy lifestyle is to stay physically active. Without regular exercise, people over the age of forty are at risk of suffering from a range of health problems. Making even the smallest of changes to your physical lifestyle can benefit you and your body. Thirty minutes of moderate-intensity physical activity every day (or most days) is extremely beneficial. However, if you are finding it hard to get active, here are some tips from Aged Care Australia:

• Choose activities you enjoy and find interesting. You more likely to keep up with an exercise routine if it’s fun, rather than a chore.
• Make a plan – start off slowly, and aim for small improvements. Keep track of your progress in a training diary for added motivation.
• Exercise with friends. They can help you keep to your plan, remain motivated and be a social occasion.
• Choose appropriate clothing, for example loose clothes and supportive shoes.
• Don't let yourself dehydrate – drink plenty of water before, during and after your activity.
• Don't exercise in hot weather or immediately after meals.

Read the full article HERE.

Technology-gossip.com's article, 'Nintendo Wii and the Elderly Play in Harmony' reports how the elderly are benefiting from the advent of the Nintendo Wii in regards to their mental health and physical fitness.

The Nintendo Wii has hands down, without a doubt, truly transformed the way we play video games. No one game console has single handily revolutionised the way we use and interact with video gaming. The Wii is a massive hit with families, partners, and friends and now it seems it’s become a hit with the elderly in care homes too.

The Helen McArdle Care Home Group in the north east of England has introduced the Wii to the residents so they remain active, fit and healthy whilst receiving respite care. Popular games among the elderly residents include favourite old past times such as bowling, golf and tennis.

To read full article CLICK HERE

Aged Care Matters discusses the importance of finding the time for a daily walk.  

As in any other stage of life exercise is paramount to remaining fit and healthy. However depending on your level of fitness it is always wise to check with your doctor before embarking on any new exercise program.

It may be that what you are considering may not be suitable or recommended by your doctor. If there is no medical reason to prevent you from exercising, why not take a daily brisk walk. This will certainly go a long way to helping you achieve your fitness goals. Try and find somewhere interesting to walk so your enthusiasm for this activity does not wane over time. See if you can find a companion to go with you on these walks. Not only will your fitness be improved but also your personal relationships will be enhanced. Someone who perhaps you barely know as a neighbour in time may turn out to be a very close and trusted friend.

Why not join a walking group if there is one in your community. This too will provide opportunities to meet new people and may also prove a means to broadening your friendship base. Not only will it get you out of the house but as a bonus you will get to see more of your surrounding district whilst you work on maintaining a fit and healthy lifestyle.