Self-Care Activities for Seniors

Jun 7, 2021 | Caregiving

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.

Time in Nature

seniors walking 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.

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

Five Min Journa; 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

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

5 WAYS TO ENHANCE NUTRIENT ABSORPTION

Aug 27, 2018 | healthy eating, NUTRIENTS

5 WAYS TO ENHANCE NUTRIENT ABSORPTION

Scientists have spent countless hours studying ways in which our bodies achieve optimal nutrient absorption. They’ve come up with some interesting methods to increase bioavailability. What is Bioavailability? In this case, it’s the degree to which food can be absorbed by the body. A number of studies have found that there are specific food pairings that can assist in the absorption of many different nutrients. Here are just a few!

Iron and Vitamin C

It is well known in the nutrition community that vitamin C assists in the absorption of iron by blocking dietary compounds that may hinder proper absorption. So when you’re enjoying a steak and you’re looking to get as much of the iron as possible, pair it with an Asian salad that has oranges in it. Or you can simply eat an orange, bell pepper, lemon juice, or strawberries with your meal.

Roast Your Veggies

Did you know that many vegetables require light cooking in order to help prepare the nutrient molecules for easier breakdown and absorption by the body? Foods such as spinach, tomatoes, carrots, and sweet potatoes are best sautéed, roasted, or steamed before consumption if you’d like to maximize nutrient absorption.

Pair with a Fat

When eating foods that contain fat-soluble vitamins such as vitamin A, E, D, and K (foods like carrots, leafy green veggies, legumes) – pair them with a dietary fat such as olive oil, coconut oil, or butter. (In moderation of course!) This can greatly increase the ability for nutrient absorption by the body. An example would be having a salad with an olive oil based dressing.

Don’t Avoid Frozen Fruits and Veggies

People often think that if something is frozen then it’s not as healthy. This is a common misconception. More often than not, frozen fruits and vegetables are picked at the peak of freshness and flash frozen. This means that although frozen, you’ll still be getting them at their optimal ripeness, which means they’ll be full of vitamins and nutrients.

Vitamin D and Calcium

Foods such as kale that contain a portion of calcium are more bioavailable when paired with an item that has vitamin D, such as salmon. This pairing will greatly enhance your body’s ability to soak up the calcium you’re trying to get out of your greens while adding vitamin D to the mix also!

Doris Hudson Gives A Performance We Will Remember

Nov 2, 2016 | award, events

In 2015, trumpeter, Dr. Jesse McGuire, began a new tradition for the Senior Awards Luncheon, i.e., playing of the National Anthem. His rendition was heartfelt and was especially poignant given the presence of the Archer-Ragsdale Arizona Chapter of the Tuskegee Airmen. We wanted the 2016 National Anthem performance to be just as special. A friend asked us to consider Doris Hudson to sing the Anthem. I thought it would be difficult for a non-musician to follow Dr. McGuire’s 2015 performance. However, I found myself once again stepping out on faith and not by sight and Doris Hudson was added to the program to perform the singing of the National Anthem. I am so thankful we did this. The moment Doris began to sing, a metamorphosis came over the room. It was as if we were transformed in time and place that gave rise to a feeling I had never experienced before. This was a special moment in the history of our event not unlike Whitney Houston’s performance in 1991 during Super Bowl XXV. Apparently, Doris Hudson is a classically trained singer and currently sings with the Praise and Worship Team at her local church. Thank you, Doris Hudson, for a great performance, we will always remember. Doris Hudson is the Service Coordinator at Sunnyslope Manor.

Launch of New Program to Improve Grandparent’s Health

Oct 9, 2016 | Caregiving, family support, Independent Living

Gregory’s Fresh Market is excited to be selected along with Future Stars and Life Paradigms to receive a grant from the African American Women’s Giving and Empowerment Circle, a fund of the Arizona Community Foundation. The grant will enable Gregory’s Fresh Market to launch a new program called Grandparents Healthy Champions (GHC). The program empowers African American women by increasing their knowledge of chronic disease self-management and resources available to make healthy lifestyle choices.

Many grandparents are susceptible to becoming ill because they are so focused on caring for their grandchildren 24/7 that they neglect their own health. This can have a devastating effect on the children and the family. In grandparent-led households, 38% report that their health declined since taking care of their grandchildren. Gregory’s Fresh Market, a division of Diana Gregory Outreach Services has created an interactive 12-week program facilitated by a mobile farmers market, mobile health screening and preventative health education workshops for the grandparents at Grandfamilies Place of Phoenix. Each participant receives a weekly bag of produce and easy to prepare recipes.

The center for Disease and Control has issued several epidemics regarding health issues. The health consequences of obesity and lack of access to healthy choices include coronary heart disease, stroke, high blood pressure, type 2 diabetes, cancers, high cholesterol or high levels of triglycerides, liver and gallbladder disease, sleep apnea, and respiratory problems. Through the mobile health program, information will be provided to address health issues.

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