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.

 

As you get older you will experience many changes in your life and lose the things that once occupied your time.

For example, when you retire and your children move away, you may wonder what to do with all your free time. The key to dealing with these changes is to rediscover your purpose and zest for life.

This is the best time to start finding new things that bring meaning to your life and finding new ways of experiencing happiness. You can become more active and start doing the things you love and enjoy.

Helpguide.org has provided some great examples of how you can find meaning and happiness in your life.

• Pick up a long, neglected hobby
• Play with your grandchildren or a pet
• Learn something new, such as a foreign language or a musical instrument, which will also help to keep your mind sharp
• Get involved in your community or volunteer to help a charity organisation
• Join a club
• Travel around Australia or the world
• Spend time outside and experience nature
• Visit your friends and family
• Exercise
• Learn a new skill or take a course

Everyone enjoys different activities, which means there are many more ways you can find happiness in your life. Think about what you enjoy and make it a new purpose in your life to do it.

One of the best ways to find happiness and cope with the changes in your life is to spend time with friends or family and to do things that make you laugh.

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.

Bed sores can be a common problem in elderly people, which can lead to pain and discomfort for your loved one. Bed sores are the result of prolonged pressure to the skin, which prevents a sufficient amount of blood flow and nutrients to the skin tissue. Ulcerations or sores then develop on the skin, typically over bony prominences.

Bedsores can develop if your loved one is bedridden or sitting for a prolonged period of time without being properly repositioned. Common areas for bed sores to look out for are hipbones, lower back, tail-bone, knees and shoulders. 

www.bedsores.org has provided some useful information on the risk factors for developing bedsores.

Confinement to bed, chair or wheelchair
If your loved one is unable to move themselves then they can develop bedsores in as little as 1-2 hours if the pressure is not relieved.

Loss of bowel or bladder control
Moisture on your loved ones skin from urine or perspiration can irritate the skin.

Poor nutrition or dehydration
If your loved one’s skin is not properly nourished bed sores can develop.

Carers must be aware of these risk factors when caring for their loved ones in order to prevent the unnecessary development of bed sores. Bedsores can be prevented if your loved one is repositioned frequently, bathed appropriately and any incontinence problems assessed and treated.

Remember that everyone is different and may have different risk factors and treatment options.

Read the full article here.

Christmas is only a couple of days away! Even though there is nothing wrong with indulging a little bit over Christmas – it is important to also keep a check on what you are eating, how much exercise you are getting and how much time you are taking out of your day to relax.

My Spring Day has provided a couple of points on how to stay healthy over the Christmas period.

1. Exercise
Try to exercise outside as much as possible and take advantage of sunny days! You don’t have to do anything extensive – a nice walk around the block is fine!

2. Water
Drink lots of water to keep you hydrated – especially on those hot summer days. If you know you are going to be eating unhealthy food at night try a Dandelion tea as it helps to detoxify the liver.

3. Sleep
It is important that you get plenty of rest and aim for 7-8 hours sleep every night. The body needs time to recover and mend and sleep is when it achieves this.

The Christmas period can be quite a frenzies time – take time out for yourself and be sure to stay healthy and active especially as you enter into the New Year!

Merry Christmas!

Read the full article here.

There are 3.85 million people in Australia who are living with arthritis. Arthritis can make even the simplest of everyday tasks difficult and painful to complete, with many people unable to enjoy the best quality of life possible.

Bluesky Healthcare have provided several simple and practical tips to help relieve the pain of arthritis, keep you mobile and make daily activities easier so you can improve on your quality of life.

1. Keep Moving
Regular exercise is one of the most effective treatments of arthritis as it helps to strengthen your muscles and bones which increases flexibility and helps to reduce pain in muscles and joints.

Some great exercises for arthritis sufferers include:

• Warm water exercises such as aqua aerobics, aqua therapy or even simply swimming laps in a pool.
• Regular walks
• Chair-based exercise classes
• Tai Chi is a gentle exercise that involves smooth, flowing movements that helps reduce pain and stiffness

2. Pace yourself and rest when you need to
When living with arthritis it is important to work out a balance between work and rest.

Break larger tasks like cooking dinner into smaller steps and rest in between each step. Don’t set high expectations – enjoying exercise, time with family and leading a happy life is much more important that cooking a five star meal or maintaining a spotless house!

3. Enjoy a good night’s sleep
Sleep helps your body recover and repair itself and most people will feel much better after a good night’s sleep. Unfortunately, arthritis can make it difficult to sleep and as less sleep lowers your pain threshold this can quickly become a vicious cycle.

Owning a bed with a supportive mattress can help to put an end to this cycle and can help you achieve a better night’s sleep.

Read the full article 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.

As your loved one grows older it is important that they maintain contact with friends or make new ones to avoid them becoming lonely. Group activities can be a way to see and learn new things, laugh with people and stay happy and healthy.

Your loved one can easily join in with an existing group activity, or organise their own. Group activities can ease loneliness and depression, bringing physical and psychological benefits. Old Age Health Tips have provided some great ideas:

• Meeting friends. Your loved one will feel cheerful after even a short chat with a friend. Maintain old friendships by meeting regularly for a cup of tea or a walk.
• Explore the world – or just the city. Join an organised tour with a friend or by yourself. Your loved one might find pleasure in exploring a new country, or even just a nearby town or garden.
• Senior dancing. Your loved one may like to learn a few dance steps – and they will be sure to share many more laughs.
• Clubs. Encourage your loved one to join a hobby group that matches their interest. There are endless types, like golf, church, singing, exercise, craft and book clubs.

Group activities will help your loved one surround themself with old friends and new ones, and maybe even find a new interest or skill.

Read the full article HERE.

Stanford Wellsphere have written an article to help seniors improve their diets and help them understand what exactly they should be eating to ensure they are getting all the vitamins and minerals they need. At every stage of life, nutrition is vitally important.

We all require healthy foods to help our bodies thrive, regardless of age, but seniors and elderly men and women have specialized nutritional needs. There are several factors affecting nutrition and healthy dietary choices for seniors.

One area that greatly affects the health needs of the elderly is basic body composition. Hormonal activity, for example, decreases as a person ages. This results in weight gain and the loss of muscle and bone. Other health considerations for people in their senior years are outlined in the following points:

Fluids
As we age, the amount of water found in our bodies naturally decreases. Certain personal habits can also affect these fluid levels.

Many seniors don’t drink enough water simply because they don’t feel thirsty. Others find it inconvenient or even difficult to pour a glass of water. These difficulties can cause elderly people to become dehydrated very easily.

It is recommended that seniors drink at least one ounce of water for every 2.2 pounds of body weight.

Protein
We need protein for good health at every stage of life. Protein prevents wasted muscle and supports a healthy immune system. While most seniors need less energy, they should still eat protein rich foods every day. Fish, eggs, poultry and lean meats are all good sources of protein.

Carbs and fiber
You are probably already aware that seniors require extra fiber. A fiber rich diet combined with plenty of water is valuable in preventing constipation. Further, the carbohydrates found in pasta, cereals, bread and other grain products are an essential ingredient to provide the energy needed by active seniors.

Dietary Fats
The body’s natural metabolism slows down as age increases, so nutrition for seniors means less fat in their diets. It’s important to note that fat should be limited, but not eliminated altogether. You can trim the amount of daily fat intake by choosing fish, lean meats, low-fat dairy products, and fat-free or fat-reduced preparation methods.

Stay Strong with Calcium
Calcium is a vital element of nutrition for seniors, and many people simply don’t get enough of it. The daily calcium requirement for seniors is about 1,500 mg per day, a figure that can easily fall short. Older people with digestive problems often struggle with drinking milk, but there are many alternative calcium sources.

Try to incorporate non-fat powdered milk into your recipes. Other foods such as low-fat cheese, yogurt and even broccoli are delicious, calcium-rich options.

Iron
Seniors should eat a diet rich in natural sources of iron, including choices like lean red meats and breakfast cereals. Too many older women and men live with iron deficiencies.

Think Zinc
Zinc is one of the often-ignored contributors to good nutrition for seniors, and because zinc isn’t readily absorbed by the body, many adults don’t get enough. Seniors should eat healthy portions of poultry, meat and fish to help meet their daily zinc requirements.

Vitamin B12 and Atrophic Gastritis
Men and women in their senior years often suffer with a condition known as atrophic gastritis, a deficiency of B12. The vitamin B12 is only absorbed into the system when an intrinsic factor is present in the stomach. A person with atrophic gastritis, however, will suffer from an inflammation of the stomach that causes bacterial overgrowth, impeding the intrinsic factor. Supplements are available from the doctor to help patients suffering from vitamin B12 deficiency.

People of all ages need a health, balanced diet to grow and remain healthy. It’s important to have a balanced diet with the proper amounts of  nutrients, vitamins and minerals.  Seniors should be particularly careful about their diets, as they must deal with additional age-related health concerns.

Ageing causes change, but proper nutrition brings strength and vitality to every body.