Self-Care Activities for Seniors
Self-Care Activities for Seniors
As trendy as self-care has become on social media, it’s not just for teenagers and young adults. In fact, many adults and seniors can benefit from incorporating self-care activities into their everyday life. And no, it does not always mean you have to do face masks and drink wine, although that definitely does work for some people. Everyone enjoys different things and has unique interests, so there’s no one size fits all when it comes to self-care. There are various forms of self-care that you’ll have to experiment with before you find what works best for you and your lifestyle. I’ve compiled a list of ideas that will hopefully spark your interest to start your self-care journey.
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Time in Nature
Spending time outdoors is therapeutic for many people, myself included. Being outside in nature gives your body a sense of calm and helps clear your head. Vitamin D from the sun makes you happier, the fresh air helps reduce stress levels, and your body gets a chance to recharge. Whether you decide to go for a walk, hike, or get your hands dirty in a garden, your body and mind will feel the difference.
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Socialize
Due to the COVID-19 pandemic, it’s been a rough year for everyone’s social life. With the vaccine becoming more readily available, we’re slowly starting to go out and socialize again, but everyone should still follow the health and safety protocols recommended by the CDC. That being said, if you don’t feel comfortable going out quite yet, there’s still ways to communicate with your friends and family. If you’re tired of talking on the phone, Facetime and Skype have become increasingly popular this past year to video chat with loved ones. There are also many clubs that now host virtual meetings, such as book clubs, so you can socialize from the safety of your home. Try and join a virtual club that peaks your interest to keep busy and make some friends in the process.
- Gratitude Journal
Writing down your daily thoughts and acknowledging what you’re grateful for is something a lot of us don’t do nearly as much as we should. It’s so easy to focus on the negative aspects of our lives and things we want to fix, that we don’t recognize the good all around us. Take five minutes a day to write down what you’re grateful for and see how it changes your life and overall mindset. This is my personal favorite journal, however, any notebook will suffice.
Sources: Cook, A. (2021, March 05). A message for older adults: Self-care is not selfish. Retrieved from https://www.allhealthnetwork.org/colorado-spirit/a-message-for-older-adults-self-care-is-not-selfish/ Grossman, J. (2020, May 11). Self-Care activities for seniors. Retrieved from https://www.commonwisecare.com/self-care-activities-for-seniors/ Medical Guardian. (2019, October 23). Self-Care activities for seniors. Retrieved from https://www.medicalguardian.com/medical-alert-blog/health-wellness/self-care-activities-for-seniors Mental Floss. (2015, October 13). 11 scientific reasons why being in nature is relaxing. Retrieved from https://www.mentalfloss.com/article/60632/11-scientific-reasons-why-being-nature-relaxing
Health Benefits of Fruits and Vegetables
Health Benefits of Fruits and Vegetables
We’ve all heard the saying, “an apple a day keeps the doctor away,” and for good reason. A diet rich in fruits and vegetables can have multiple benefits such as lower blood pressure, reduced risk of heart disease and stroke, and encourage healthy blood sugar levels. In our modern world, it’s become increasingly popular to pick up a cheeseburger and fries instead of making a nutrient rich lunch or dinner. Grocery stores are filled with processed foods, and we tend to forget that our bodies often crave nutrients naturally found in fruits and vegetables. Fruits and vegetables are packed full of vitamins A and C, magnesium, zinc, and potassium, which are all nutrients our bodies need for optimal health. Some of the most nutritious produce to consume include avocados, berries, sweet potatoes, and leafy greens such as kale or spinach.
Fruits and vegetables are also jam packed with fiber, which helps keep our bodies full and promotes a healthy gut. Fiber rich foods you should incorporate into your diet include pears, apples, raspberries, broccoli, cauliflower, and peas. Trying to lose weight? Most fruits and vegetables are very low in fat and calories, making produce a great way to get your vitamins in without sacrificing calories. Additionally, fruits and vegetables contain phytochemicals, a substance that helps protect your body against certain diseases such as diabetes, heart disease, and cancer. Cruciferous vegetables in
Sources: Gunnars, K. (2019, June 13). 50 Foods That Are Super Healthy. Healthline. https://www.healthline.com/nutrition/50-super-healthy-foods. Harvard School of Public Health. (2021, March 3). Vegetables and Fruits. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.
Popeck, L. (2020, July 13). Top 10 Reasons to Eat More Fruits and Vegetables. Orlando Health – One of Central Florida’s Most Comprehensive Healthcare Networks. https://www.orlandohealth.com/content-hub/top-10-reasons-to-eat-more-fruits-and-vegetables.
How to Prevent Falls for Seniors
How to Prevent Falls for Seniors
Did you know that one in four Americans over the age of 65 fall each year? Falls are the leading cause of fatal and nonfatal injuries for seniors and can results in broken bones, fractures, and head injuries. According to the CDC, 3 million seniors each year are treated in emergency departments for fall injuries. A simple incident such as a slip and fall can have catastrophic consequences. Unfortunately, a single fall often times leads to more falls as your body becomes frailer. With more falls comes less independence, as seniors tend to feel less comfortable going on outings and will often times need a caregiver. Even those who fall and aren’t severely injured tend to develop a fear of falling and cut back on their everyday activities. When they become less active, their body becomes weak and therefore more prone to falls. Falls can easily turn into a vicious cycle, but as long as you take extra safety precautions, they are preventable.
What can you do to prevent these falls, you may ask? One of the first things you should do is get your vitals tested, specifically your vision. Schedule an eye exam with a board-certified optometrist to make sure your vision is up to par, as it may be time for a new pair of glasses. Staying physically active is another great tip of advice as exercising keeps your muscles strong and joints flexible. Also, be sure to take note of what medications you may take that cause drowsiness or dizziness. Showers can be tricky for seniors due to slippery surfaces. If your budget allows, try to invest in shower seats. Seniors tend to feel more at ease while bathing when using shower seats. The seats help with stability and significantly lower the risk of falling. For those who have stairs, make sure the stairs are cleared of any objects that can become a tripping hazard. Adding handrails, stair treads, or a stairlift can be extremely helpful as well. Falls happen to even the best of us sometimes; however, I hope you now feel more prepared and incorporate these safety precautions in your everyday life.
Sources: Center for Disease Control. (2017, February 10). Facts about falls. Retrieved from https://www.cdc.gov/falls/facts.html Lauber, R. (2020, November 05). 15 Ways to Reduce Fall Risk and Help Prevent Fall for Seniors. Retrieved from https://homecareassistance.com/blog/4-long-term-consequences-of-falls-among-older-adults National Institute on Aging. (2017, March 15). Prevent Falls and Fractures. Retrieved from https://www.nia.nih.gov/health/prevent-falls-and-fractures The National Council on Aging. (2015, May 22). 6 Steps to Keep Your Older Loved Ones from Falling. Retrieved from https://www.ncoa.org/article/6-falls-prevention-steps-to-help-your-older-loved-ones
Easy and Healthy Snack Ideas
Easy and Healthy Snack Ideas
As much as we may try to deny it, it’s hard to turn down a good mid-day or evening snack. However, snack time doesn’t have to be a guilty pleasure. In fact, as long as you’re opting for healthy foods, snacks can fuel your body with nutrients it may crave. It can be difficult to say goodbye to your favorite bag of chips or candy, but you’ll sure feel the difference. When you’ve got a sweet tooth, you can keep your snacks simple by opting for fresh fruits such as bananas, oranges, berries, etc. Chopped apples with peanut butter or almond butter is a classic snack time favorite. Another great option is yogurt with fresh fruit. A lot of yogurts have added sugar, especially when there’s fruit preserves in the yogurt. Instead, pick plain yogurt and then add your own fresh fruit to keep the sugar content low. If you’re craving ice cream, a great healthy alternative is banana nice cream. You simply blend frozen bananas with milk of your choice, and you’ve got a sweet treat with half the number of calories and sugar.
If you’re craving something salty, try popcorn made with healthy oils such as olive or avocado oil. Air-popped popcorn is typically the healthiest option, however as long as there’s minimal hydrogenated oils, any type of popcorn will do. Raw nuts and seeds are another salty treat that are rich in healthy fats. Some of the most popular nut and seed options are almonds, pecans, sunflowers seeds, and pistachios. Similar to popcorn, you’ll want to watch out for nuts and seeds that are roasted in hydrogenated oils, such as canola oil. Even though they may make the food taste better, hydrogenated oils can cause unwanted inflammation in your body. One of my personal snack favorites are raw vegetables dipped in guacamole or hummus. Cut up a bell pepper or some carrot sticks to scoop into your dip of choice, and you’ve got a ridiculously easy yet tasty snack for any occasion.
Sources: Araya-Fischel, X. (2021, February 14). 23 Snack Ideas to Keep Your Heart (And Belly) Happy. Retrieved from https://www.mindbodygreen.com/articles/heart-healthy-snacks SnackNation. (2021, March 02). 121 best healthy Snack ideas in 2021 (easy & delicious). Retrieved from https://snacknation.com/blog/guide/healthy-snacks/ Spritzler, F. (2019, April 29). 29 Healthy Snacks That Can Help You Lose Weight. Retrieved from https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss