Protect Your Memory

Mar 14, 2022 | Blood Pressure, seniors

Protect Your Memory

According to the article, “Good Ear Care May Be Good for Your Brain” from Fisher Center for Alzheimer’s Research Foundation (alzinfo.org). Scientists are increasingly recognizing the importance of good hearing for brain health. Poor hearing has more of an impact than smoking, high blood pressure, and lack of exercise in terms of modifiable risk factors for developing dementia. One such investigation found that preventing or treating hearing loss in middle age has the potential to cut the likelihood of developing dementia by 10% years down the road.

Hearing loss has also, according to this article, contributed to social isolation which is a risk factor for Alzheimer’s disease and forms of dementia. Studies have found that even the mildest loss of hearing can take a toll on the brain. So, let’s commit to cleaning those ears!!!

Source: Good Ear Care May Be Good for Your Brain | Fisher Center for Alzheimer’s Research Foundation
(alzinfo.org)

Antioxidants: Fab or Fad?

Jan 24, 2022 | healthy eating, NUTRIENTS, seniors

Antioxidants: Fab or Fad?

You’re walking through the grocery store, and there are multiple products claiming they’re “high in antioxidants,” but what does that even mean? What are antioxidants? Are they necessary for our health? In short, yes. But do you need to spend a bajillion dollars for the fancy-schmancy antioxidant products? No, you do not.

Antioxidants are substances that fight free radicals in the body. Free radicals are waste compounds that can become harmful when they aren’t properly eliminated from the body. Both are naturally produced in our bodies, but we need a balance of both to maintain optimal health. Too many free radicals can cause inflammation and oxidative stress, which has been linked to numerous health conditions such as cancer, heart disease, arthritis, and stroke. Several environmental and lifestyle habits promote excess free radicals such as air pollution, smoke, alcohol, and processed foods. We know it’s not always possible to avoid these oxidative stressors, which is where antioxidants come in and save the day.

Antioxidants protect against free radicals and can be found in numerous food groups. Most fruits and vegetables contain some type of antioxidant, and even meat and fish contain antioxidants in a small dose. Vitamin C, E, and flavonoids are the most common antioxidants needed on a daily basis. Vitamin C can be found in most fruits and vegetables, but have a high concentration in oranges, berries, bell peppers, etc. Vitamin E can be found in nuts and seeds, vegetable oils, and leafy greens such as kale. Flavonoids are a broad group of antioxidants, but the most common are green tea and dark chocolate.

Easy ways to incorporate more antioxidants into your diet include adding fruits or vegetables to every meal, opting for green tea instead of coffee, and snacking on healthier foods such as nuts. Since antioxidants are probably already present in your diet, I don’t think it’s necessary to take a supplement, but always consult with your doctor before making any dietary changes.

Sources:

Healthline. (2019, July 29). Antioxidants Explained in Simple Terms. Retrieved from https://www.healthline.com/nutrition/antioxidants-explainedMedical News Today. (2018, May 29). Antioxidants: Health Benefits and Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/301506

Tips to Alleviate Joint Pain

Aug 23, 2021 | Exercise, seniors

Tips to Alleviate Joint Pain

Joint pain and discomfort can occur in all different parts of our bodies and tend to get worse as we age. Your joints begin to require extra TLC (tender love and care), and depending on the severity of your joint pain, it may be best to seek treatment with a medical professional. However, there are a few precautions and lifestyle changes you can make to help the discomfort associated with stiff and achy joints. One of the best things you can do is exercise. Staying in shape through light exercise helps strengthen the muscles around your joints and promotes joint flexibility. You don’t want to do any heavy lifting or run a marathon, try sticking to low-impact activities such as walking, cycling, or even swimming. Along with exercise comes weight management. Carrying around extra weight can increase joint pain and pressure, especially when it comes to your hips and knees. If your weight is contributing to your joint discomfort, it’d be best to consult with your primary care doctor to discuss a weight loss regimen that works for you.

Did you know your diet can significantly impact your joints? Inflammation in the body can be a contributing factor to joint discomfort. Processed foods such as sugary treats, red meats, and fried foods can cause an inflammatory response in the body. Therefore, you want to decrease your intake of inflammatory foods and increase your intake of fruits and vegetables. Fatty fish in particular is rich in vitamin D and omega 3’s which can contribute to healthy joints. If you’re not a fan of fish, fish oil pills are a great alternative, however, be sure to consult with your doctor before taking any new supplements. If you’re looking for a quicker fix, you can try a hot or cold compress. Icing your joints with an ice pack or frozen bag of vegetables throughout the day can offer fast relief. If you have the time, try taking a warm bath to reduce discomfort, as well as destress your body and mind.

Sources: Cleveland Clinic. (2018, March 28). Joint Pain: Symptoms, Causes, and Treatment. https://my.clevelandclinic.org/health/symptoms/17752-joint-pain. Ellis, M. E. (2020, May 22). 9 Ways to Get Relief from Arthritis Pain Naturally. Healthline. https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief.

Health Essentials from Cleveland Clinic. (2020, December 29). The Best Food to Help Relieve Your Joint Pain. https://health.clevelandclinic.org/the-best-food-to-help-relieve-your-joint-pain/.

Health Benefits of Stretching

Aug 9, 2021 | Exercise, seniors

Health Benefits of Stretching

You may hear the word “stretching” and think it’s something only athletes need to do. However, that couldn’t be further from the truth. Stretching keeps your muscles strong and flexible and is particularly important for healthy joints. If you don’t stretch, your muscles will become tighter over time, making physical activity more difficult. Stretching can also increase blood flow to your muscles, and in turn improve your body’s circulation. Although stretching is important for people of all ages, seniors in particular should stretch on a regular basis to reduce the risk of joint pain and muscle damage.

Furthermore, did you know stretching could also help your body relax and destress? Stretching can be a great form of stress relief, especially if you combine stretching with meditation or soothing music to help clear your mind.

Now that you know the benefits of stretching, how do you get started? There are two main types of stretching: dynamic stretching and static stretching. Dynamic stretching is the type of stretch you do before you work out to prepare your muscles for action. This includes mild movements such as high kicks, hip rotations, and shoulder twists. Once you’re done with your physical activity of choice, you’ll want to wind down with static stretches. These stretches are held for short periods of time, about 10 to 30 seconds, and will vary depending on what muscle group you worked. You’ll want to set aside about 5 to 10 minutes for stretching every day, even on the days you don’t exercise.

However, to get the most benefits out of stretching, be sure to stretch before and after any physical activity.

Sources:

Harvard Health. (2019, September 25). The Importance of Stretching. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

Lindberg, S. (2018, June 18). 9 Benefits of Stretching: How to Start, Safety Tips, and More. Healthline. https://www.healthline.com/health/benefits-of-stretching.

McCoy, J. (2020, December 24). 11 benefits of stretching that will make you want to move your body. SELF. https://www.self.com/story/benefits-of-stretching.

How to Prevent Falls for Seniors

Apr 28, 2021 | 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

Gregory Arizona Senior Awards

Jan 11, 2021 | award, seniors

Gregory Arizona Senior Awards

This program is an uplifting 30-minute televised celebration of older Americans’ achievements including Tony Award actor Ben Vereen; internationally acclaimed violinist Jaime Jorge; legendary swing dancer Jean Veloz; renown tap dancer Arthur Duncan; Navajo Code Talker Peter MacDonald Sr.; Jerry Wissink, CEO of the BHHS Legacy Foundation; Al McCoy – the voice of the Phoenix Suns; Hall of Fame Awardees; and others.

The show will highlight how public-private partnerships are working together to reduce senior and veteran’s food insecurity in Arizona and how healthy choices help seniors live their best life.

Thank you for watching the tv special and helping Gregory’s Fresh Market celebrate 10 years. Countless thanks to Frontdoors Media for the photo highlights. Click Here to see the video and photos.