You go to the park. There you see a group of 5 men jogging, almost in sync. You see a young woman running, with her earphones plugged in. You are knocked off your way by a bunch of senior women brisk-walking in a group, discussing the events of the last day. You chance upon a father-son duo playing a game of badminton. There is another bunch of grey-haired men laughing their hearts out. You see a group of young boys playing football in the distance. Why do people indulge in these activities?

You would say because they want to lose some weight. Really? Think again. You say they do it to keep fit. Well, you may be right on this one. But they really do these activities every day because when they exercise, they feel good. Surprised?

It has been proven that when a person exercises, one’s body releases endorphins- chemicals stimulate the happiness he/ she feels. This is what motivates them to go back and work out again the next day. Moral: Exercise to be happier!

Moreover, when you exercise you shut out all the stress in your life. It is as if for a while, all those problems don’t even exist. As if for a while, it’s you, your body and everything else doing exactly what it should. It is a wonderful way to de-stress.

When we talk about seniors particularly, exercise helps promote better mobility. It keeps the brain active and the heart strong. It helps keep them healthy and avoid a lot of bodily distress that a person usually develops with age. It, in a way, prolongs life.
Yoga is a particularly beneficial form of exercise. It strengthens body systems and one feels younger and stronger. Yoga also gets one to connect with oneself spiritually. You feel one with nature.

Half an hour of basic warm-up exercises in the morning are great too. Exercise the neck, hands, legs, hips, spine, knees, elbows, fingers, toes, shoulders, facial muscles, calves etc. Such exercises help improve circulation and are a great kick-start to the day. They reduce chances of bodily fatigue.

Swimming regularly is a great fitness mantra. Plenty of seniors complain of pains around the joints in the knees, back etc. When one swims, the body is not exercising of its own accord, it is doing so with help from the water. This ensures that joints do not ache.

Or you could look at light dancing; the idea of dancing is itself making you happy, isn’t it? It is a great stress-buster. It makes you feel energetic and adds so much rhythm to life. Happiness aside, it also helps improve flexibility and keep you active.

Regular walking or jogging has been shown to boost mental health. One also feels very active. Take walks in the garden, smile at people or take rounds around your home and watch the neighbor’s kids playing, take your pick.

Exercise is a medicine-less answer to problems- varied kinds of problems, in fact. Do give it a shot!

1) Diet: Calcium intake in seniors has been observed to be much lower in comparison to the youth. This further aggravates the problem of slower calcium absorption. Hence a diet rich in calcium comes first and foremost in a list of to-dos for senior bone health.  Protein is also vital for bone-building, although intake should be restricted in senior with renal problems.

• Milk, especially boiled milk is a rich source of calcium. Two glasses of milk must be consumed per day. Soy milk is another effective option for its speedier calcium absorption benefits.
• Yoghurt is richer in calcium and contains vitamin d- a calcium absorber. Cheese is also another calcium-rich food.
• Beans, legumes, grains, tofu, meat are all protein-rich foods. These bone builders heal wounds and aid in bone development.
• Ginger is proven to reduce pain of joints and also aid in improving bone health.
• Nuts like almonds, hazelnuts, pistachios, pecans are high sources of magnesium, an essential ingredient for bone development.
• Vitamin d foods- fish like salmon, sardines have bone strengthening mineral.
• Dark leafy vegetbles- kale, turnip greens, arugula, cabbage, spinach are excellent foods for improving bone health.
• Beyond the need for calcium and vitamin d, flavonoids are most instrumental in improving bone health. Flavonoids are found in blueberries, apricots, plums, apples, cranberries etc.
• Olive oil has been proven to help prevent osteoporosis.

2) Sun exposure: Exposure to the sun is the best form of Vitamin D. Taking a walk in the sun is refreshing and also helps your bones!

3) Physical Therapy: Even if you’ve suffered a very minor bone injury, you must take your physical therapy sessions very seriously. An expert will see you through the recovery and ingrain in you numerous agility activities.

4) Exercise: Regular exercise goes a long way in keeping bones healthy. There are many options one can look at and choose the one that suits him/ her best. Walking, jogging, yoga are most commonly practiced.

5) Well-designed homes: Tripping over an object or falling down the stairs, happen to be common causes for fractured bones and poor bone health during your old age. These instances can prove detrimental in the long run. It is important to keep in mind the placement of furniture when designing homes not only for a senior but for most individuals. It definitely pays off in the long run. Homes should ideally be clutter-free and have ample space.

6) Body massages: Not only do body-massages help in blood circulation, they also strengthen bones. Bone loss gets slower and mobility levels improve drastically.

7) Acupuncture: Acupuncture helps reduce joints pain from Arthritis, helps prevent and treat Osteoporosis. It helps fasten bone recovery and therefore, is a much used form of therapy.

Conversely, even if patient of dementia would want a good sleep, it is, for him/ her, quite a rarity. The reason for this can be attributed to a phenomenon called “sundowning” which is characterized by sleeplessness and confusion which begins in the evening.

An average person gets best sleep from 10 p.m. to 6 a.m. Dementia patients, on the contrary, are prone to falling asleep in the afternoon and spending their nights in sheer panic.

Hence, it becomes imperative to take certain steps to ensure that a dementia patient develops a more normal sleeping pattern. The following are 9 things you can accustom a dementia patient to help them have better sleep:-

1. Timely sleeping habits: Fixed sleep timings habituate the body clock to sleep at a particular time and wake up at a particular time. Try to get a dementia patient to sleep by 10 or 11, so that sleep is complete by sunrise and then they can go ahead with basking in the sun.
2. Outdoor Mornings + Dim lit evenings: Exposure to light and Sundowning are related phenomena. If a dementia patient is exposed to sunlight in the morning and dim lighting in the evenings, he/ she falls into the pattern of being agile in the day and heavy-eyed by sleep-time.
3. Light exercise: Light exercise twice or thrice a day ensures good circulation and keeps one alert to keep doing small tasks and staying awake.
4. Keep busy: Leonardo Da Vinci once said- ‘A well spent day brings happy sleep’. Simple productive chores or tasks shall boost the patient’s self-worth. It also keeps them from falling asleep during the day and feeling tired enough to sleep at night.
5. Daytime nap: Patients can be adapted to taking a very short nap in the afternoon. It is essential for this nap to be brief or it may hamper the night’s sleep.
6. Lighter evening meals: Light evening meals ensure smooth digestion which in turn ensures a deep sleep. Spicy, slow-to-digest food should be avoided in the evenings.
7. Music: Relaxation therapies work very well for patients with dementia. Music helps soothe them and subside the tension. Soft relaxing music, especially in the evenings, helps them drift off into a worriless sleep.
8. Uncluttered surrounding: It is best if dementia patients sleep in a familiar room and surrounding with low or no noise penetration (from outside or in the house). Furniture should be placed such that the route from the bed to the toilet is short and uncluttered. A dim-light or lamp can be left on, so that patients do not feel scared if they get up in the middle of the night.
9. Bath before bedtime: A bedtime bath ritual allows for calming the nerves and avoids disorientation problems common in a dementia patient. Moreover, a shower is said to induce one to fall into complete sleep.

Mother became many things to Granny during the six months of her paralysis – an aide, a nurse, a mother, a jester. She did all she could. Consequently, if Granny did respond (the smallest of movements), it was to Mumma.

Those six months, Mother’s life was absolutely difficult, characterized by frequent emotional breakdowns and exhaustion.

I witnessed the turbulence my mother faced firsthand. And this blog is, therefore, dedicated to those of you who are taking care of your loved one as well as those who are caring for a patient as a professional. This is a sincere appeal to you caretakers- take a breather, read this up and if possible, heed it. For you are important too!

1. Counseling and Therapies: No, it is not weird to take therapy. In fact, Counseling helps a caretaker understand herself/himself better and inspires her/him to do the job well. It helps direct your energies in the direction you want.You could also join a Support group to share in the joys and challenges of being a caretaker. This acts as a constant reminder that you are doing right and that there are others out there who are living lives as taxing as yours.
2. De-stress: It is important to engage in some form of recreation such as yoga, a hobby, playing with kids or pets, or very simply taking a walk at the park. This relieves the mind of worries and helps renew your perspective to life. Music helps keep calm and foster mental well-being. When you’ve had a long day, give it a shot and see the results for yourself.
3. Spas and Massages: A couple of hours at the wellness clinic helps rejuvenate you and your soul. It allows for spiritual cleansing and helps you get back to being a caretaker with new vigor.
4. Nutrition: Healthy, timely food is as important as emotional well-being. Good food nourishes your body and mind, thereby, keeping you from feeling fatigued.
5. Disinfect: Often, it can be detrimental being around a patient. It is imperative to take care of your health as well as the health of other family members. Disinfect your hands, any shared items, the patient’s living area and any instruments.
6. Spend time with your loved ones: Sit with your family, laugh with them, celebrate little joys. Talk to them- this is therapy in itself. And remember to take adequate breaks. Don’t hesitate to ask for someone else’s help, for ‘If you don’t ask, you don’t get’. And more often than not, you will find that people are happy to help.
7. Positive energies: Optimism is food for the soul. Surround yourself with people who make you stronger. Bask in the glory that comes your way. Be hopeful. Let your loved ones know how much you love them. Be positive and at the same time, expect everything- good and bad.
8. Maintain a journal: Document your journey of being a caretaker. It will keep you motivated and will turn out to be a great source of strength in the future.
9. ‘Me’ time: Find time for ‘you’. Spend a few minutes alone every day. Reflect on your decisions and choices. Read a book. Admire the beauties of nature. Or do nothing. Just be.

Ongoing Coughing, but not feeling sick

One of the first signs of COPD is a persistent cough that’s often worse in the morning. It may be exactly like the cough you typically get with the flu, except you don’t have a fever or any other symptoms. Coughing is the normal reaction of the lungs to remove mucus or protect themselves from inhaled irritants such as smoke from a cigarette. If a senior in your life has a chronic cough this should be checked out by their physician even if they are a smoker.

Shortness of Breath

Often one assumes that shortness of breath comes from being out of shape or overweight. While this can be a cause, COPD can also cause shortness of breath. For many, this shortness of breath or a feeling of breathlessness may only occur when they are performing strenuous activities. Unfortunately, people try to avoid this feeling by doing fewer activities or activities less often.  This can lead to losing muscle tone and getting in worse shape which can lead to additional breathlessness while doing the same activity. Initially, breathlessness may occur only with increased physical activity, but in later stages of the disease, it may appear with increasing frequency, even without exertion.

Fatigue or Feeling Tired

Fatigue, or tiredness, is another common symptom in people with COPD. A loss of energy or stamina may often accompany other moderate COPD symptoms such as breathlessness and wheezing because of the exertion involved. Fatigue associated with COPD may be very uncomfortable. Tiredness, like breathlessness, can be prevented or reduced by keeping active and learning how to do activities with less effort. If your loved one has a general loss of energy that keeps them from engaging in the activities that they enjoy, this could be a sign of COPD.

Wheezing/Whistling

If your loved one hears a wheezing sound or a whistling or squeaking noise when they breathe as well as a feeling of tightness in their chest, this can be one of the signs of COPD. Wheezing results from breathing through narrow, obstructed airways. Inflammation and irritation from years of smoking and can lead to excess mucus that obstructs airways and causes spasms that narrow them. Wheezing may also indicate that an infection has developed in your lungs. This symptom can be so prevalent in someone with COPD that it’s possible to hear a wheezing or whistling sound even without a stethoscope. The noise is high-pitched, much like the wind when it whistles through cracks in walls. The wheezing can occur during inhalation, exhalation, or both.

Increased Mucus

In COPD, coughing usually goes hand-in-hand with a second early-stage symptom: the production of a large amount of excess mucus or phlegm. If a senior adult in your life does have COPD, they may produce up to three times the normal amount of mucus daily. This is a by-product of the lungs attempting to protect themselves by trapping inhaled particles. Generally, a change in the colour and the amount of sputum is a sign that there is some abnormal activity in your lungs. The mucus associated with COPD may also be clear or yellow, but it’s likely to be thicker. And it may be greenish, brownish, or have blood in it — signs of a worsening condition.

Not everyone who has COPD shows these symptoms—and not everyone who has these symptoms has COPD. Although only a doctor can diagnose COPD, these are certain warning signs that you can surely look out for in your loved ones.

Here are some tips which family caregivers or senior caregivers may do in keeping our elderly safe during these cold weather months:

1. Keep a check on the temperature constantly

This is to know whether to adjust the heater or not. The elderly are particularly susceptible to becoming dangerously chilled because they have less fat, slower circulation and a more sluggish metabolism.  A senior can even become hypothermic while indoors, so heating a home is not optional, and should be around 68-74 degrees for the comfort of a senior.

Hypothermia symptoms often develop slowly. Hypothermia symptoms to look out for include shivering, memory loss and slurred speech. A person with hypothermia may also feel drowsy and should get to a hospital immediately.

As a safety measure, it is better to have the temperature monitored.

2. Watch out for  ice and snow

Falls and other accidents are common as the temperature drops. Sidewalks slick with ice and snow pose a serious falling hazard for an elderly person.  In addition, keeping people with dementia safe is a tough job too. It’s frightening because they can’t go out, they don’t realize they can’t go out, it’s slippery, it’s icy. Make sure that the porch, driveway, sidewalk, etc. of the senior has been thoroughly cleaned. To maximize a senior’s stability, be sure that they have rubber-soled shoes and new treads on their walker or cane.

3. Make sure they have a nutritious diet and are hydrated

Proper diet will help protect our seniors against excessive cold. Hot foods like soups, baked potatoes and chillies are good choices during this kind of weather.

Seniors are also prone to becoming dehydrated simply because they eat and drink less than younger people, thus they consume less water. In general, people also feel less thirsty during the winter and so are more prone to not drinking enough as they should. Make sure your elderly loved one is drinking consistently. Dehydration affects our body’s ability to regulate body heat and increases the risk of frostbite. Thus, replenishing our body with water is highly advisable.

4. Keep them covered in warm clothing

Even when an elderly person is indoors, they should be dressed in warm layers so they can take clothes off if they are too hot, or put more on if they are too cold. Mittens, scarves, sweaters, hats, and coats are a few of the must-have articles of clothing for seniors living in colder temperatures.  Also, clothes made of wool, silk or polypropylene will hold more body heat than clothes made of cotton. A blanket should also be kept handy and fleece slippers can be worn around the house to keep warm.

5. Prepare Well for an emergency

Winter storms can mean power outages and resultant loss of heat, water and telephone services. Inclement weather can mean difficulty going out for necessary supplies. Prepare them for emergencies -  Stock up on food and fresh water. Some Meals on Wheels programs provide frozen emergency food packs that can be heated on days when there is no delivery. The disaster kit should also include a few days-worth of medication for the senior, a flashlight, a weather radio, extra batteries, blankets and first-aid essentials.

By preparing a senior’s home for the winter months and taking the necessary safety precautions, we can reduce the risk of weather-related problems.
Nothing will keep them more warmed than the warmth given by their friends and families. By spending time with them, making them laugh and keeping them company will surely chase all their coldness away.

If you know of any seniors who are unable, for any reason, to prepare for extreme cold-weather conditions, make sure they avail shelter facilities.

Music Therapy is an ancient healing technique which applies music and its various forms to achieve sound physical and mental health. Music therapy includes Music listening, playing, improvising, creating songs, performing etc. A therapist identifies the need of therapy and patient background to create a treatment plan and constantly monitors patient’s improvements. Elders generally use the therapy along with their physical activity routine or as regular relaxation procedures. It is also used as a tool in pain management, stress management, Dementia and Alzheimer’s conditions.

Music therapy helps improve physical, mental and emotional wellbeing of an elderly patient. It helps reduce stress and worry in the elder’s life. It has been known to better motor functioning and coordination. It stabilizes their living by keeping mood swings, anxiety and anger under check. Music also helps elders be in charge of their life and work toward enhancing their quality of life. It is especially effective in enabling patients of Alzheimer’s have a happier life.

Certain therapists play different varieties of music for different patients at different times of the day. Slow subtle music is generally used in the mornings. Also the type of music a therapist may use depends on why the patient is taking therapy and on what they would prefer.

Whatever we are, we are because of vibrations. Certain therapists ‘tap’ on the patient’s body with the beat of the music. This rhythmic tapping instantly creates vibrations that reach out to different points of the body. These vibrations ultimately reach the mind alleviating the person to a different level. This person feels an intense peace and reaches various levels of serenity.

A music therapist I spoke to said that patients under therapy feel they are around mountains and valleys or are in the midst of dancing angels. Some patients feel warmth entering their bodies. Certain others simply slip into a deep sleep- somewhere above the subconscious. This leads them to have an aura of tranquility about them at all times. It arouses in them a sense of confidence over time and helps them enjoy their lives.

Music has a lot of positives to boast of. So it is safe to say that we should all be having some more of music in our lives. As for the therapy, try out a session soon!

Presbyopia- diminishing vision in adults over 45 years of age characterized by reading problems is said to be quite imminent. Vision also gets disturbed due to cataract, eye irritations and such other complications. Cataract is caused due to spot formation on the lens of the eye causing glare problems. Older peopleSeniors also face the problem of loosening eyelids caused by the development of wrinkles. Other impediments include dry eyes, rough eye surface, foreign body sensation, watering eyes etc.

We have a family friend in his late 60s who has been living with diabetes for many years now. Negligence on his part led to damage in his retina. The ophthalmologist had informed him that if he didn’t undergo laser treatment, he could suffer permanent loss of vision from detachment of retina or uncontrolled glaucoma. He consequently got laser treatment done which helped him prevent further loss of vision.

Vision care for diabetics can be absolutely traumatizing due to the many impairments associated with it. Cataract is the most common diabetic side-effect, another being loss of eye sensation. Glaucoma leads to increased pressure in the eye which if neglected, can lead to blindness. Retina is affected in diabetes leading to various complexities of blood vessel clotting, hemorrhage etc. It, therefore, becomes essential for Diabetics to have regular eye checkups.

Not only diabetics, every person above the age of 50 must schedule appointments with the ophthalmologist from time to time. Cataract should be removed with surgery or it may lead to blindness. Any eye complications should be duly treated.

A number of old people seniors find that they will have to live with low vision for the rest of their lives. For them, their surroundings can be designed or arranged in a way that enables them to move around with ease. Their living and work spaces should have bright lighting enabling them to carry on with their life as much as possible. In today’s times, lots of visual aids exist for the older adults to read and do daily household work. For instance, magnifying glasses are widely used for reading purposes.

It is oft better to live by the rule- “Prevention is better than cure”. A diet rich in antioxidants found in green leafy vegetables, papayas, carrots, berries aid the eye to remain strong. Antioxidants in the form of tablets also exist. Eye relaxation techniques of blinking, opening-closing the eye are helpful. Remember to take breaks every 20 minutes during long work hours on the computer. Splashing cool water on the eye is refreshing and calming. Sun exposure should be avoided. Sun glasses with good UV protection should be used. Eye moisturizing drops or tear substitutes can be used to counter dry eyes.

Every year, about a couple of million people in the USA alone are diagnosed with Diabetes. If you are reading this and are a diabetic, you are not alone. If you are reading this and are not a diabetic, well you certainly should beware of Diabetes.

A Diabetic can either wonder what he/ she should’ve done right or can set about managing it. My grandfather has been a Diabetic for over 20 years now. He has been on oral hypoglycemic agents all through. Grampa has had his crazy times with Diabetes, but over a period of time has learnt the knack of living with it- happily living with it. His day typically includes about 3 miles of brisk walking. He takes 5 meals a day – 3 big meals and 2 small meals- a wholesome 9.00 am breakfast, an 11.00 am bowl of fruit, a well-balanced lunch, a little post-nap afternoon snack, an early dinner and a bedtime snack. He takes his medicines on time and ensures he is worry-free. His regular tests typically meander at a safe distance from the danger zone. And once in way while when it shows a lapse, he instantly shifts his diet to something healthier.

So can you be a happy Diabetic? Yes, of course you can. Question is, are you willing to go the mile?

Here, are a few easily available foods to spruce up your kitchen with if you are living with diabetes:-

• Roasted flax seeds and raw or soaked fenugreek seeds help improve blood sugar levels and keep bad cholesterol under check
• Excellent sources of proteins- soy and beans lowers  BP
• A lot of vegetables since they are rich in fiber
• Milk products, eggs
• Fish rich in omega-3 fatty acids
• Include Anti-oxidant rich foods such as blueberries, broccolis, apples, avocadoes, tomatoes in your diet.

Eating fruits in moderate amounts is acceptable. Nuts such as walnuts, almonds can be eaten as the small snack between meals.

Restrictions:-

• Sugar
• Refined flour products like bread
• Roots and tubers
• Fruit juices (fruits are beneficial; not fruit juices)
• Aerated drinks

Non food:-

• Any form of physical activity or exercise such as yoga, walking, cycling etc should be undertaken. It is a major sugar control measure
• Weight control- make certain you are within your BMI
• Counseling is of paramount importance to help stay disciplined
• Regular Eye checkups
• A six hour to eight hour sleep
• Stress management, laughter therapy
• Make better lifestyle choices

The above measures, if taken, will help control your blood sugar levels and enable you to in turn enjoy a comfortable, healthy, happy life.

If you give the patient a particular routine, they complete one task and look forward to their next task. They enjoy doing these simple little tasks because it gives them a sense of purpose, a sense of accomplishment which in turn has a positive effect on their memory.

Communication is one of the many challenges that a caregiver and Alzheimer’s patient both face. Alzheimer’s patients, by and large, have a disoriented way of communicating. The patient jumps off his conversation train while talking and forgets his last line. He looks around himself in a perplexed fashion as if he has been transported into another location. If you are smart enough, you will realize that his behavior follows a trend and with certain time, you will easily be able to gauge his needs.

A caretaker is, therefore, instructed to make place for the likes and whims of an Alzheimer’s patient. The caretaker alters the patient’s environment to suit his/ her preferences. It offers them comfort which is in turn, instrumental in improving their mental health. When the caretaker adapts oneself to patient’s needs; it helps give them an impression of being looked after and being listened to.

It is often said that a person living with Alzheimer’s is completing an unfinished task, albeit in a much later time zone. Being responsive and affectionate and involved with them offers them a secure atmosphere, which is conducive to their optimum natural wellbeing. This brings us to a therapy which deals mostly with behavioral understanding.

A helping method called Validation Therapy ensures better communication with those dealing with Alzheimer’s. In this method, the family member or caregiver empathizes with the patient to give validation to his/ her world. The person suffering from Alzheimer’s forgets his frustration, is relieved and expresses himself/herself better. It helps calm the patient when he is having hallucinations or delusions. When you react with compassion to the person living with Alzheimer’s, their frustration subsides, and they respond calmly.

Reminiscence Therapy is another method commonly used at geriatric healthcare facilities. It involves recollecting of the patient’s life events. This form of psychotherapy helps retain and improve mental wellbeing. Music, photographs or other items may be used to aid the patient in recalling his/her past. This exercise is conducted either in groups or in pairs or individually.

Dietary changes have been said to have improved mental health. Proper medication and regular counseling sessions are helpful too. Regular interaction with medical experts at health care centers must be maintained to monitor the disease. Compassionate care is a fundamental tool to improving the life of an Alzheimer’s patient.

Last but not the least; you must keep in touch with a local support group. It revitalizes not only your loved one, but also you.