Category: AYoW

It’s been said that the two most powerful words in the English language are “Thank You.” But did you know that adopting an attitude of gratitude also can have a tangible, positive impact on your health? Here are some ways being grateful can boost your spirit and contribute to your overall quality of life.

1. Lower Blood Pressure. In a 2007 study, researchers found that people were instructed to “count their blessings” once a week showed a significant decrease in their systolic blood pressure.
2. Lower Risk of Depression. According to Sanam Hafeez, M.D., gratitude reminds us that not everything in our lives is bad and can give us motivation and a sense of hope that can protect us from feelings of depression.
3. Better Sleep. In a research project of 65 people with chronic pain, those who were assigned a daily gratitude journal assignment reported a half an hour more sleep than those who were not. In other studies, the discipline of gratitude has caused people to report a faster time to sleep, improved sleep quality and more alertness during the day.
4. Reduces Stress. Because gratitude activates the parasympathetic nervous system, it can stave off stress which has very well-known destructive health implications.
5. Increased Energy. Multiple studies have correlated vitality and gratitude, and because gratitude increases physical and mental well-being, it can lead to increased energy levels.
6. Improved Self Care. Grateful people are more likely to exercise and take care of their health according to a 2012 study. They are more likely to have regular check-ups and take precautions to improve their health.
7. Boost Mental Strength. For people who have experienced traumatic events, gratitude has been shown to help buffer the long-term impact of that trauma and can lead to much greater resilience.

November is American Diabetes Month, and this week, we may have an opportunity to see loved ones either in person or virtually to celebrate the Thanksgiving holiday. We’ve put together a few diabetic-friendly Thanksgiving recipes in a downloadable cookbook that you can use this week for you.

While many patients and residents may have a clinical diagnosis for Type II Diabetes, there are some clinical presentation characteristics that can help us identify those who may be undiagnosed.

•          Increased thirst

•          Frequent urination

•          Extreme hunger

•          Blurred vision

•          Fatigue

•          Unexplained weight loss

•          Slow-healing sores

•          Tingling, burning, or numbness in feet and hands

•          Pain in joints or muscles

•          Frequent infections

•          Diabetic ketoacidosis

Falls can put you at risk of serious injury. Prevent falls with these simple fall-prevention measures, from reviewing your medications to hazard-proofing your living spaces.  

• Remove tripping hazards such as books, papers, shoes and boxes from hallways, and secure area rugs.

• Install grab-bars in the bathroom, both around the toilet and the shower.

• Keep frequently used items within easy reach, so you don’t have to climb or strain for them.

• Make sure that both the inside and outside the home has adequate lighting so you can see your path while walking.

• Alert your care or maintenance team of any damage or repairs that need to be made to walkways or steps and.

• Wear sensible shoes with nonskid soles and a proper fit.

• Poor vision is a major factor in falls. Get an eye exam at least once a year to keep prescriptions current and eyes functioning their best.

• Consider adding extra personal by using a mobile alert system with GPS to access emergency help at any time.

• Medication errors are one of the main catalysts for falls. Talk with your caregivers about any potential side effects of the medications you take to see if any may increase dizziness or impact balance and ways to mitigate this

1. Stay active! Even gentle exercise can increase strength and balance, healing to reduce the risk of falls.

Loneliness and social isolation might seem like conditions that are just “in your head,” but it’s important to recognize the signs and help those who might be impacted.

Types of Loneliness

Emotional

When someone feels the lack of intimate relationships possibly due to the loss of a close partner or friend.         

• Grief and bereavement support can help provide the tools needed to cherish that relationship and move forward to exploring new ones.

• Incorporate activities to honor their loved one (e.g., make a scrap book or photo album).

Social

Lack of satisfying contact with family, friends, neighbors and other community members 

• Engaging in social activities can help mitigate this one. Encourage the person to dine with others and find activities that inspire them to interact including music, games and other activities hobbies.
• If appropriate for the resident(s), incorporate education in the use of smart phones or computers for communication with family and friends.

Collective

Feeling of not being valued by the broader community      

• Lend a listening ear.
• Coordinate a small support group within the community where participants can share their stories, encourage each other and identify opportunities for community involvement.
• Facilitate activities that engage the resident and the community in which residents assist the community (e.g., shelling peas for a local farmer).

Existential      

The sense that life lacks meaning or purpose          

Often older adults feel they have moved from providing for their family to being becoming a burden on them. Help them find a new meaning and purpose such as the following:

• Explore small chores in the facility such as:
• Helping with a pet therapy animal
• Watering or tending plants/gardens
• Feeding the birds
• Delivering mail or paper
• Shower them with lots of appreciation for their contributions –                                                no matter how big or small.

Individuals with respiratory illnesses often take shallow breaths causing chest muscle weakness, reduced oxygen circulation, shortness of breath and fatigue. Effective pulmonary programs can increase quality of life and reduce unnecessary hospitalizations.

Three types of breathing exercises

1. Pursed Lip Breathing: Helps to increase the length of expiration

a.         Relax neck and shoulders

b.         Breathe in for two counts through nose

c.         Breathe out for three to four counts through pursed lips.

d.         “Smell the roses, blow out the candles!

2. Deep Breathing: Helps to calm nerves and exercise the diaphragm

a.         Inhale for 4 seconds

b.         Hold for 4 seconds

c.         Exhale for 4 seconds

d.         Hold for 4 seconds

3. Diaphragmatic Breathing: Helps train the abdominal muscles to aid during exhalation to fully empty the lungs

a.         Place one hand on your upper chest and the other just below the ribcage.

b.         Breathe in slowly through your nose, so your stomach moves out against your hand. The hand on your chest should remain as still as possible.

c.         Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips.

Key Benefits of Breathing Properly: 

•          Endorphins, the body’s natural painkiller, are released

•          Improved blood flow

•          Improves posture

•          Reduces inflammation

•          Detoxifies the body by releasing toxic carbon dioxide

•          Stimulates lymphatic system

•          Improves digestion

•          Relaxes the mind and body

February is Heart Health Month. Here are some of the top ways to keep the heart healthy and happy.

1. Sleep. Getting at least seven hours of sleep each night has been shown to reduce the amount of calcium build up in our hearts. Get to bed at a reasonable time or let yourself sleep in when you can.
2. Be less salty. Adults should consume less than six grams of salt per day or about one teaspoon. Check food labels and cut down on added salt to foods and enjoy the natural flavors instead.
3. Get fruity! (and veggie). Increase your intake of fruits and vegetables as much as possible throughout the day. Giving your body the nutrients it needs can be healing and give you and natural energy boost.
4. Keep your hands busy. Knitting, quilting, woodworking, scrap-booking and other activities we do with our hands keeps our minds active and also can help reduce our stress levels.
5. Dance. Saying to “exercise more” sounds like a chore but telling you to “dance” three or four times a week is a cardiovascular activity that will help to improve your strength and stamina as well.
6. Laugh. When we laugh, stress hormones are reduced, endorphins and T-cells are boosted, and we can get a good ab workout when we have a good belly laugh. Considering all this, laughter actually might be nature’s best medicine.
7. Stretch it out. Stretching can help improve your balance, strength and flexibility. It also helps reduce stress and can help improve heart health by helping you relax. Do some simple stretches throughout the day to stay nimble and loose.
8. Eat breakfast. Eating a nutritious breakfast every morning can help maintain a healthy weight and get your metabolism awake for the day. Food is fuel, so eating a heart-healthy meal at the beginning of the day can help kick start a great day!

Credit: A Year of Wellness™, www.ayow.com