Category Archives: Senior Living

Are hormones safe?

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For many women, a healthy lifestyle is not enough. They want some kind of treatment to help them feel better and get back to feeling like themselves. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Too many women suffer needlessly from symptoms of hormone changes and menopause.


Women want to age with health and vitality, but often are taken by surprise with midlife body changes. It is unfortunate that not enough women know the facts about hormones and options for healthy aging.


We are fortunate these days because there are so many treatment options available.


There has been significant research to help us understand how to individualize these options for each woman depending on her preferences, medical history, stage of menopause and degree of symptoms.

Options abound

The foundation of treatment for the symptoms of menopause is a healthy lifestyle. This is defined by the SEEDS, or seven essential elements of daily success.


Following the SEEDS each day includes:

  • Eighty ounces of water
  • Seven hours of sleep
  • A healthy balance of healthy carbs, protein and fats with only one unhealthy carb treat
  • A multivitamin and vitamin D
  • Exercise and stretching
  • Fiber
  • Calm breathing and gratitude

For some women, this is enough to feel good through menopause. Twenty percent of women get through their transition with only minimal symptoms.


For many women, however, a healthy lifestyle is not enough. They feel so in the hole of symptoms that they want some kind of treatment to help them feel better and get back into good habits. This is when we talk about the most effective treatment for hot flashes, night sweats, pain with sex, sleep and mood disturbances and decreased sex drive.


Estrogen medication works quickly and is safe for many women. There are many fear-based untruths out there that keep women from using medication that can help them feel like themselves again.


A recent study of hormone use showed that the risk of blood clots has a higher association with oral estrogen use, not with transdermal—absorbed through the skin—estrogen therapy. And for oral estrogen use, the risk was higher with equine estrogen, also known as premarin, and not with the bioidentical, FDA-approved form of estrogen.


Now, for women who have taken premarin for years and do not want to stop, the risk of associated blood clots is mainly in the first year. Switching is possible, but for those women who choose not to, the advice would be to minimize other risks for blood clots by maintaining a healthy weight, staying hydrated, and taking a baby aspirin when on long car trips or plane rides. And always talk to your doctor about your risk.


Bottom line, be informed, make decisions based on facts, and get advice from doctors and other health care providers who are menopause certified. Every woman is different and what works for her or is safe for her may not apply to another.

Test your hormone knowledge

True or false? Hormones will make me fat.


False. Menopause is associated with belly fat, hormone medications are not. Studies show that hormone medication may help with sleep and reduce insulin resistance, so if women do the work to stay healthy, hormones can help maintain a healthy weight.


True or false? Estrogen causes breast cancer.


False. In the aforementioned study, women who were on estrogen because they had a hysterectomy had a lower risk of breast cancer. Estrogen does not cause cancer, but if a woman gets breast cancer, we do not give estrogen in the blood (via a patch or pill) because of concerns it could cause a recurrence. We might prescribe vaginal estrogen, but not systemic. The only women in the Women’s Health Initiative study with more breast cancer were older and on synthetic oral progesterone more than seven years. This study helps us understand safe ways to give hormones and which type.


True or false? Prescription medication is not bioidentical.


False. It is biochemically identical to the estrogen the ovary makes before menopause. We prescribe FDA-approved estrogen and progesterone, meaning it is the same every time you place a patch or take a pill. There is no batch-to-batch variability like in the compounded medications. Insurance will cover the FDA-approved medication.

Hormone guidelines to consider

If the below criteria describes you, hormones could be a safe option:

  • Less than 10 years from last period
  • No history of breast cancer
  • No vascular heart disease (heart attack, or high risk for heart attack)
  • No history of blood clot in the leg or lung
  • No prior stroke
  • No dementia
  • No metabolic syndrome (combo of high blood pressure, central obesity, high blood sugar, high cholesterol)

These are only guidelines. If there are any questions regarding risk, your provider will bring in partners from cardiology, diabetes, hematology, and cancer care to help guide decisions.


Reprinted with permission from Spectrum Health Beat.

Kentwood to celebrate senior health and fitness at annual expo

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Kentwood’s annual Senior Expo is coming later this month. (Courtesy/Vista Springs Assisted Living)


By City of Kentwood

The Kentwood Parks and Recreation Department will host the 20th Annual Spotlight on Seniors Health & Fitness Expo in partnership with Georgetown Seniors on Tuesday, April 23 — an event which will include more than 70 vendors, free health screenings and lunch.

All are invited to connect with others, learn about local services, and enjoy free snacks, lunch, and giveaways at the free-to-attend event, which will take place from 8:30 a.m. to noon at the Kentwood Activities Center, located at 355 48th St. SE.

“Our annual Spotlight on Seniors expo is about celebrating our seniors and connecting them with resources to promote healthy living,” said Lorraine Beloncis, Kentwood Parks and Recreation assistant director. “We are grateful for the opportunity to create a valuable and enriching experience for both familiar faces and new folks each year thanks to the support of our sponsors, vendors and the Georgetown Seniors.”

Attendees will be able to visit more than 70 vendors from a variety of senior-oriented businesses and receive free health screenings for balance, blood pressure, hearing and more. Door prizes, free snacks and a boxed lunch will also be offered.

“The strong partnership between Georgetown and Kentwood Seniors has allowed us to provide a truly resourceful event for both communities,” said Pam Haverdink, director of the Georgetown Senior Center. “This expo is a great opportunity for seniors to learn more about their health, inspire movement and fitness, and mingle with friends.”

Participating vendors include the Kentwood Police Department, AARP, Area Agency on Aging, Kent District Library and the Michigan Attorney General.  Others participating include professionals knowledgeable in everything from physical therapy and assisted living, to home improvement and legal aid.

“We are so thankful for our vendors,” said Haverdink. “They make the expo a fun and exciting event that seniors can look forward to every year.”

The gold sponsors of the 20th Annual Spotlight on Seniors Health & Fitness Expo are Sheldon Meadows Assisted Living Center, Health Bridge Post-Acute Rehabilitation and Ready Ride Transportation. Silver sponsors are Vista Springs Assisted Living Memory Care and We Care 4 U @ Home.

Expo organizers always welcome volunteers. Those interested should contact Beloncis at 616-656-5278 or beloncisl@kentwood.us.

Conquer your sleep issues

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Sleep well with these doctor-approved techniques that calm the mind… and hormones. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum HealthBeat

 

Many of the women who come to our midlife and menopause clinic have a common problem: sleep issues.

 

As an OB/Gyn doctor who still delivers babies, I admit I don’t always get as much sleep as I should, but I do strive to get my seven to eight hours most nights.

 

Also, as a doctor, I am well aware of the problems people often encounter as a result of poor sleep habits: decreased cognitive function (also known as brain fog), difficulty remembering things, decreased job performance, and an increased chance of having a vehicle accident.

 

If you aren’t sleeping well, your overall quality of life suffers, and you may feel less motivated to follow a healthy and active lifestyle. This, in turn, can cause mood disturbances such as anxiety and depression. You may not suffer from major depression, but even having an underlying sense of dread or being in a bad mood is not a healthy way to live your life.

Having a hard time sleeping?

It may make you feel better to know that you’re not alone. In fact, about 69 percent of people have sleep problems, and women have 50 percent more problems with sleep than men.

 

Nearly 20 percent of people have chronic sleep issues that can cause serious medical risks, especially if they average less than six hours per night and have poor quality sleep. Some of these health threats include an increased risk for high blood pressure, heart disease, stroke, Type 2 diabetes and obesity.

 

These are serious health issues for people of all ages, but for women who are also navigating their way through menopause, sleep issues add more stress to an already difficult time in their lives.

 

So, why do sleep problems become worse during midlife and menopause, and what can you do to start getting more (and better) sleep?

 

The answer to the first question has to do with hormones. My experience with helping women in midlife and menopause has shown that a common pattern develops in women during this time, especially as their hormones start to change.

 

Even if your periods are regular, as you get older, your hormones can change three days before your period, causing night sweats. Early in the transition, you might not even think you are having night sweats, but waking three nights in a row in the middle of the night can actually be a slight nighttime hot flash.

 

Unfortunately, what happens to we busy women is that we turn a simple night of waking up into a catastrophe that may look something like this:

 

“OMG—I’m awake! I cannot afford to be awake. Oh geez, I have to pee, but I don’t want to get up to pee. Now I really have to pee, but if I get up, I might not be able to fall back asleep. What should I do? Oh, I will just lie here. Well, that is not working. Toss, turn, toss, turn. Fine—I will get up! Now that I’m up and can’t sleep, maybe I should clean, or check email, or watch TV, or check Facebook. Maybe then I will feel tired.”

 

Of course, then you fall back asleep at 4:30 a.m. or so, and the alarm goes off at 5:30 or 6 a.m. You wake up and you feel stressed, cranky and craving sugar.

 

Does this scenario sound familiar? If so, you know how poor sleep makes you feel, and it’s not good. To make matters worse, as women progress into perimenopause and then into menopause, the symptoms can stretch from happening three days a month to every night.

 

The result is what I call a hot mess.

What can I do about it?

Don’t fret. There is hope.

 

There are several treatments for sleep disorders, but it really comes down to how well you follow the recommendations and treatment guidelines from your physician. It’s important to treat any medical conditions, such as snoring, sleep apnea and obesity, that may be causing your sleep issues to worsen.

 

I talk to patients about using hormone replacement therapy for improving sleep issues. Such therapy is not a sleep medicine, but it can reduce hot flashes and night sweats, thereby reducing nighttime waking events.

 

We also discuss sleep hygiene, which includes developing a regular sleep schedule, avoiding stimulation such as caffeine or screen time before sleep, avoiding naps longer than 20 minutes in the afternoon, and keeping a regular exercise schedule of at least 20 minutes per day.

 

Probably the most effective recommendation I make for my patients is to make time each night before bed for metered breathing.

 

If you’re not familiar with this technique, here’s a quick explanation: Find a peaceful place in your house, outside of the bedroom. I call this your Zen spot. Turn on a low light and get into a comfortable position. Close your mouth, open your eyes, stare at a particular spot in the room, and just breathe. Breathing should not deep or forced. It should be relaxed.

 

Be aware of the sound of your breath. As you are aware of your breathing and focused on one visual stimuli, your mind will become still. If an annoying thought or worry enters your mind, simply think about it for a second and then go back to the sound of your breath.

 

Do this for five minutes, then go straight to bed, close your eyes and enter dreamland.

 

It may take several nights of practice before it works effectively. If you wake in the middle of the night and can’t fall back asleep, go to your Zen spot and do your metered breathing.

 

You will be pleasantly surprised how well it works.

 

Reprinted with permission from Spectrum HealthBeat.

7 Energizing foods for spring

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Finally, the sun is shining, and the grass looks greener if you squint: spring is officially here! For many people, ditching the winter blues in favor of longer days means brighter moods and higher energy, but a little boost never hurt in getting the most out of warmer weather. Here are seven of our favorite heart-healthy, energy-boosting foods to kick-start your spring.

1. Whole grains

Whole grains are great sources of long-lasting energy that powers you throughout the day. Refined grains, such as white flour and white rice, lose about 25% of the protein contained in the whole grain, and contain significantly smaller amounts of at least 17 key nutrients. Eat hearty whole wheat toast in the morning or a delicious quinoa salad, full of antioxidants, for lunch. The carbs from these whole grains provide your body with a slow-burning energy source that also doesn’t cause your blood sugar to spike, giving you consistent energy all day long.

2. Asparagus

Fresh, succulent asparagus is a spring favorite, and it’s full of energy- and health-boosting nutrients that your body craves. Asparagus is full of fiber, which may help lower cholesterol, vitamin K for bone strength, and folate, a mood-boosting vitamin to lift your spirits and your energy levels. It’s also incredibly versatile — grill it, bake it, or saute it, and serve it beside lean proteins or in pasta dishes for a scrumptious and nutritious meal. In the Midwest, fresh-picked asparagus is available from April through June, and the sooner it gets from field to plate, the more delicious it is!

3. Dark chocolate

Easter is approaching fast, and grocery store aisles are reflecting the date with displays of pastel colors and chocolate. And while that sugar-loaded milk chocolate bunny isn’t going to do your body any favors, indulging in dark chocolate as a snack or dessert can do wonders for your energy and mood. Eating a square or two of dark chocolate is great as a pick-me-up in the afternoon, as the small amounts of caffeine can jump start your body without the crash. Dark chocolate also contains flavanols, heart-healthy flavanoids that reduce blood pressure and increase blood flow to the brain.

4. Cold-water fish

Fishing seasons in the Midwest generally open in mid- to late-spring, and fatty, cold-water fish can be extremely beneficial for senior nutrition in general, and energy levels specifically. Not only are cold-water fish full of protein to keep you alert and full, but they’re also packed with heart-healthy omega-3 fatty acids that lower cholesterol, and riboflavin and niacin, which help you process food more effectively into energy. While fried fish is undeniably delicious, try it grilled or baked for a healthier meal that’s still full of flavor. For added fun, get a fishing license and serve your own catch to family and friends!

5. Mushrooms

Morel hunting is a favorite Michigan pastime, but eating them is even better. Mushrooms, and not just morels, are high in iron and fiber, and have more protein than most vegetables. There are a wide variety of mushrooms that can be used in many different cuisines and dishes, making it easy to add variety while reaping the benefits of these yummy fungi. If you can get your hands on some spring morels, try a hearty mushroom soup. Add mushrooms to your gravies, stir-fries, omelettes, and more to add fantastic savory flavor.

6. Eggs

While eggs and mushrooms don’t seem all that similar, eggs are also champions of versatility that are chock-full of protein. They sometimes get a bad rap for being contributors to high cholesterol, but while you should be aware of how much dietary cholesterol you have in your diet, saturated fats are much more likely to impact your risk of heart disease. Hard-boiled eggs are a great snack on their own, or as toppings on sandwiches and salads. Eat them scrambled (with your whole grain toast) in the morning to start your day with protein.

7. Water

Yes, water’s not really a food, but staying hydrated and getting enough water throughout the day is key to all other aspects of senior nutrition and health. The old 8×8 rule, or eight ounces of water, eight times a day, is a good rule of thumb, but recommended intake varies based on age, gender, and activity level. Plain old water is a great option for everyone (especially if you’re watching your weight) but you can also mix it up with coffee or tea. Just be sure to stay away from sugar-laden drinks, such as fruit juices, sodas, alcoholic beverages, and sweet coffee drinks, as sugar is a fast-burning energy source that can cause you to crash, and they tend to add a huge amount of calories to your diet without also contributing nutrients.


This spring, try incorporating some or all of these foods into your diet for energy that lasts you all day. With higher energy levels and a brighter mood, you’ll be ready for a full of life spring!


Reprinted with permission from Vista Springs Assisted Living.

Anti-inflammatory foods are your friends

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Foods rich in omega-3 fatty acids are great for fighting inflammation.
(Courtesy Spectrum Health Beat)


By Jennifer Ford, MA, RDN, CSO

Inflammation is the body’s initial reaction to infection and injury. It can be classified as acute or chronic.


Acute inflammation is a short-term, physiologic response that can occur for minutes or days. It is caused by injury, infection or irritation.


Chronic inflammation is a long-term physiologic response that can occur over weeks, months or years. It’s caused by poor nutrition, obesity, viruses and chronic infection. This prolonged, continuous or chronic inflammation state is what can generate hormones and proteins that can damage your body’s healthy tissues and cells and increase your risk for cancer.

Follow these anti-inflammatory nutrition tips to help lower your risks:

  • Fill your plate with colorful fruits and vegetables: Five servings of fruits and 2.5 servings of vegetables per day can provide anti-inflammatory phytonutrients and fiber. Fiber can lower levels of C-reactive protein, which is a protein in the blood that signals inflammation. The American Institute for Cancer Research recommends adding plant foods to at least two-thirds of your plate. Make one-quarter of your plate whole grains and starchy vegetables, then make the other half non-starchy vegetables and fruits.
  • Limit red meat and processed meats: Keep pork, beef and lamb consumption to less than 18 ounces of cooked meat per week, and avoid processed meats, to decrease your cancer risk. Substitute these with other healthy sources of protein, such as beans, lentils, tofu, fish, poultry, low-fat dairy products, high-protein grains and non-processed soy protein.
  • Consume foods rich with omega-3 fatty acids: Eicosapentaenoic acid and docosahexaenoic acid from fish and alpha-linolenic acid from plant sources help protect your body from inflammation. Tuna, salmon, flaxseed, walnuts and avocado are high in omega-3 fatty acids.
  • Promote probiotics in your diet: Add a daily serving of cultured dairy foods like kefir, Greek yogurt and yogurt.
  • Eat fewer foods that are high in calories and low in nutrients: Foods with added sugars and fats can cause weight gain and prevent the intake of antioxidants, vitamins, minerals and phytochemicals.

How does body weight influence inflammation?

  • Stay physically active: Studies suggest that physical activity reduces inflammation and also helps you lose weight. The American Institute for Cancer Research suggests adding 30 minutes of daily activity, then slowly increasing it to 60 minutes or more of moderate activity or 30 minutes of vigorous activity.
  • Aim for a healthy BMI and waist circumference: Being overweight or obese can cause chronic inflammation. Fat cells release a variety of hormones, proteins, cytokines and growth factors that increase inflammation. Obesity increases the risk of numerous cancers—pancreatic, kidney, postmenopausal breast, colon, esophageal and endometrial. A healthy BMI is between 18.5 and 24.9. As BMI increases, cancer risk increases. A waist measurement of 31.5 inches or more for women and 37 inches or more for men can also increase your cancer risk.

Reprinted with permission from Spectrum Health Beat.

Why Nursing Homes Get a Bad Rap (And Why Assisted Living is the Answer)

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

Nursing home. The words themselves can create visions in your mind of a bleak environment used as a holding cell for seniors. Maybe you have even visited a loved one at a nursing home and walked away worrying if they were living an unhappy life. With the way they’re portrayed in the media, it’s no wonder that nursing homes receive such a bad reputation.

Nursing homes may need an image update, but they provide a lot of important care. There are a lot of inaccurate rumors about how they function as a home for seniors. However, aspects of a nursing home and the services they provide might still be wrong for your loved one. And with a growing number of seniors in need of new housing options, finding the right place may be a difficult task for caregivers.

To help you fact check some hearsay, here is a list of some of the most common rumors associated with nursing homes, and why an assisted living community may provide a better alternative.

Nursing homes are too clinical

The image of a traditional nursing home is a dull place, with fluorescent lighting and no atmosphere. Perhaps you may think of a clinical facility, not much better than a hospital room. Putting a loved one in a home like that may seem cruel, or like a punishment for them.

The truth is that nursing homes do have a more clinical feel than some other senior housing options. Because of the level of skilled nursing care that nursing homes are able to provide for seniors, a slightly more medical space is often necessary to ensure safety for both residents and staff. Nursing homes are able to provide constant care and attention for our loved ones who need to be monitored and assisted for their own safety and well-being.

Nursing homes are for the end of someone’s life

Often we think of nursing homes as the final home for our loved ones. Therefore, because nursing homes are full of similar people there for the same reason, it can be easy to assume that nursing homes are full of sick and lifeless people, with no energy or community.

While this may be an image that comes to mind when considering a nursing home, the truth is that nursing homes provide for a wide variety of members. Some seniors, after a medical emergency or a stroke, need constant care that goes beyond what caregivers can provide. Nursing homes can also offer a part-time stay until your loved one has recovered enough to return home.

In addition, due to the rising number of seniors who need to find a community to live in, nursing homes have plenty of engagement and community opportunities. Movie showings, games, and other activities help ensure that even if your loved one needs a high level of care, and will likely be in a nursing home for the remainder of their life, they aren’t going to be sitting alone in a chair for that time.

Nursing homes don’t offer independence

While nursing homes do offer activities and opportunities for community building, they do still monitor and supervise events fairly strictly. Again, due to the level of specialized care that nursing homes offer to aging seniors who need it, the freedom that is available for residents may be somewhat limited. Meals may be regulated to make sure that a senior is getting all the proper nutrients, and regulated medicine and bedtimes may also help seniors who have trouble remembering things.

However, this is a far cry from the common fear of an environment where seniors have no control over their movements or what they pursue. While seniors in a nursing home are observed to make sure they are safe, and have schedules for meals and medicines, what they choose to do in their free time is up to them.

The benefits of assisted living

For all that a nursing home can offer in terms of care, there are some limitations in what else they can provide. If your loved one needs a less specialized level of care, or they want to have more freedoms, then an assisted living community may be the right choice for you.

Assisted living communities like Vista Springs can offer many things for seniors:

  • A continuum of care for people who need some medical assistance, but don’t yet need the high level of care provided in a nursing home.
  • Focus on providing a multitude of ways for seniors to express independence and feel at home
  • A change that is much less drastic for seniors who are transitioning into a senior living community.
  • Communities like Vista Springs can offer independent living within the assisted living home.

While nursing homes get a bad rap, they do offer a highly specialized care that is necessary for many seniors. Once you get past the reputation, nursing homes may provide care that your loved one truly needs.


However, if you’re looking for senior living that provides a full of life experience as well as care services, an assisted living community may be exactly what you and your aging loved one are looking for.

Reprinted with permission from Vista Springs Assisted Living.

It’s all about the gut

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Keep your gut’s mix of bacteria healthy, and chronic illnesses might be kept at bay. (Courtesy Spectrum Health Beat)

By Christine Khamis, PA-C, Spectrum Health Beat

 

Gut health has become a prominent focus in 21st-century health care.

 

The human body has more bacteria cells than human cells, and recent clinical research links an imbalance of bacteria in the gut microbiome (“good” vs “bad” bacteria) to almost every chronic disease—including obesity, diabetes, autoimmunity, depression, cancer, heart disease, fibromyalgia and asthma.

 

Research also reveals that people with lower amounts of “good” intestinal bacteria had increased fat tissue, insulin resistance, high cholesterol and general inflammation when compared with individuals who have a healthy gut microbiome.

 

In addition to the ecosystem inside the gut, the intestinal wall itself houses nearly 70 percent of the body’s immune system.

 

The lining of our intestinal wall is only one cell layer thick, and therefore very susceptible to damage. If that barrier breaks down, due to infection, medication, food allergens or toxins, the body’s immune system is compromised, which can also lead to chronic disease.

 

The gut also contains more neurotransmitters than the brain, and the two organs are highly connected.

 

If messages are altered for any reason in any direction—from the brain to the gut or the gut to the brain—you’ll experience health concerns.

 

At STR!VE, we talk with members about the link between gut health and chronic disease, and use evidence-based lifestyle management strategies as the first and primary method for prevention and treatment.

Lifestyle factors that can damage your gut microbiome

  • Processed foods and a nutrient-poor diet
  • Chronic stress
  • Overuse of medications such as steroids, anti-inflammatories, antibiotics and acid blockers

Actions you can take to improve your gut microbiome

  • Replace processed foods, sugars and refined carbohydrates with fiber-rich whole foods
  • Aim for 75 percent of your plate to be plant-based foods and vegetables
  • Eat fermented foods that contain good amounts of probiotics such as miso, kimchi, sauerkraut and tempeh
  • Consider a 30-day elimination diet to pinpoint trigger foods

Reprinted with permission from Spectrum Health Beat.

The Benefits of Injury Rehabilitation for Seniors

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By Vista Springs Assisted Living

 

Injuries are scary for everyone, but for seniors especially, recovery can seem impossible. After a life-altering event such as a bad fall, stroke, or serious illness, it’s not uncommon for the elderly to assume that they’ll never regain the same level of function that they had before the injury. But ignoring a problem never makes it go away, and failing to devote adequate time and effort to recovering after an injury can severely damage a senior’s chances of regaining their maximum functional potential. Inpatient injury rehabilitation can help seniors get back on track, both physically and emotionally, for the life they want to lead.

24-Hour Care

When recovering from an injury, changes can happen at any moment, and it’s important to have support when they do. While outpatient care can allow patients to recover in the comfort of their own home, the lack of 24-hour support can be the difference between a timely and late response to a change in condition. With inpatient injury rehabilitation, seniors have access to a qualified team of care providers, including nurses, doctors, and therapists, at all times, ensuring that care takes place exactly when it’s needed.

 

In addition, around-the-clock monitoring means that seniors undergoing injury rehabilitation can rest easy knowing there will be someone on hand to help with medication administration, wound dressing, and activities of daily living like using the bathroom, even in the middle of the night.

Tailored Treatments and Therapies

Whether recovering from fall-related injury such as a fractured or broken bone, or from an illness, stroke, or other serious condition, inpatient rehabilitation programs are fully equipped to offer individualized treatment for every patient. Inpatient rehabilitation centers almost always have 24-hour skilled nursing, as well as access to licensed physicians, therapists, social workers, and other staff to provide the best care for their patients. This means treatments can be tailored to each injury, and more importantly, each person.

 

For example, after a hip fracture, an injury rehabilitation patient may need physical therapy to regain a full range of motion and strength training to learn how to easily maneuver with a walker. Or, after a stroke, treatment may include occupational therapy to create and learn strategies for daily activities of independent or assisted living and speech-language pathology to improve or regain communication skills.

Emotional Support

Injuries and recovery can be isolating, and coming to terms with a life-changing event can wreak havoc on anyone’s emotional state. It’s important for family and friends to support recovering seniors, but it can be hugely beneficial to bring in professional emotional support to help the patient rehabilitate both mind and body. Unlike friends and family, some of whom have never had to navigate the recovery process, therapists and professional caregivers are well-versed in the emotional difficulty that injuries can create, and have helped many patients understand and improve their mental states. This experience can not only help rehabilitation be more effective and quick, but also help the patient feel more calm and assured.

 

Inpatient rehabilitation is an important tool for getting the most out of life after an injury. With an attention to holistic, individualized care, injury rehabilitation services are dedicated to getting patients back to their highest possible level of function and independent living. With the right care, seniors can rebound from injuries and other life altering events to continue living life to the fullest.

 

Reprinted with permission from Vista Springs Assisted Living.

 

How Do You Know When It’s Time to Retire?

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Courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

The Baby Boomer generation officially arrived on the doorstep of retirement age back in 2011, and an estimated 10,000 people are now retiring daily. But while 65 is understood to be the age of retirement, many aging adults are choosing to delay retirement living. Given the unclear nature of retirement age, many people are struggling with the question of when to make the leap. Here are five factors to consider when deciding when to retire:

1. Your Health

Taking a hard, honest look at your health can be difficult, but knowing exactly what is happening with your body and mind should be a priority when considering retirement. If you’re hale and hearty, working for a few more years could mean more savings for a long and enjoyable retirement, but if your health is less than ideal, it may be worth it to retire earlier than later in order to get started on all the experiences you’ve put off until you had the time. In addition, keep in mind the health of your spouse, friends, and family members: you may not want to work through their healthy years, regardless of how much longer you’re able to.

2. Your Finances

While some experts are questioning the four percent rule, and it may not apply to some people’s specific situations, it still offers a basic guideline for how to plan your finances for retirement. The four percent rule states that in your first year of retirement, you should budget 4% of your savings for your annual spend; for every subsequent year, budget 4% with inflation factored in. You should also include any investments into your calculations, and keep a sharp eye on the markets – investment returns can be critical during the first ten years of retirement.

3. Healthcare Costs

$275,000: that’s Fidelity’s estimate for how much a retired couple will spend on healthcare over the course of their retirement. While that number may be shocking, it’s also a very real part of the costs of retirement, and something you need to plan for. Ensuring that you have the insurance and the savings to deal with general health care as well as any health issues that may arise is crucial to choosing a time to retire.

4. Social Security Benefits

Another factor to consider is the possibility of social security benefits. If you were born after 1943, you can expect an eight percent increase in benefits for each year you work after 65; if you choose to retire earlier, benefits are reduced. Increases cease at age 70, so waiting to claim benefits until then would yield maximum benefits. But be strategic: depending on other factors retiring at 70 could be unrealistic or even impossible.

5. Your Family

While the decision of when to retire is highly personal, you should also factor in the important relationships in your life. Be sure to have clear and honest discussions with your spouse or significant other as to what you want your retirement to look like. Retirement living can take the shape of traveling or relaxing, being with family or spending time on personal goals, and if you and your spouse have different visions of retirement, you may want more time for planning.

 

Your health, personal finances, investments, and relationships all factor into when you retire, and the truth is that there’s no longer a single age at which people can expect to retire. Talk with your family, doctors, and financial advisors on what time works best for you.

 

Reprinted with permission from Vista Springs Assisted Living.

Staying Connected in a Retirement Community

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Courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

The importance of staying active as we grow older is well documented. Not only can frequent exercise help keep muscles strong, it can also improve balance, overall health, and mood. But did you know that it’s just as important to stay socially active as you age? Staying socially engaged has been shown to improve mental wellness in all seniors and slow cognitive degeneration in seniors with dementia; and living in a retirement community is one of the best ways for seniors to stay connected.

How Seniors Can Become Socially Isolated

Even for people who hate their jobs, the workplace offers a space for daily social interaction. After retirement, daily socialization becomes much harder simply because it’s no longer required. While some retirees feel motivated to go out and be social, others find themselves limiting social interaction to visits from friends and family, which can eventually lead to isolation.

 

A major factor in a senior’s risk of social isolation is their living situation. According to a report by the Administration on Aging, 20% of men and 35% of women aged 65+ live alone, with percentages increasing with age. While seniors living at home will often have informal or formal caretakers, such as adult children or a home care service, they may still feel lonely or disconnected. Distance from social activities and gathering spaces may be a limiting factor, as can health conditions, access to transportation, and more.

Social Living in a Retirement Community

Unlike living at home, an assisted living or retirement community gives seniors daily opportunities to meet and talk with many different people, form new connections and friendships, and partake in social activities. Here are some unique ways retirement communities help residents stay social:

  • Communal dining options: Sharing a meal together is a great way to connect, and assisted living facilities usually offer their residents the option to dine communally at least once a day. Good food and great company is a time-honored recipe for cherished relationships.
  • Engaging activities: From discussion groups to board games to trail outings, retirement community residents can come together over shared – or newfound – interests. Forming friendships with like-minded peers can help the mind stay sharp.
  • Next-door neighbors: While the phrase “next-door neighbors” is usually used to describe the people living in the house adjacent to one’s own, it can be used quite literally in the case of an assisted living community. Most retirement communities offer private or semi-private apartments to their residents, who can form close relationships with those around them without needing to go very far at all.

For those seniors for whom closeness to family is essential, choosing assisted living near home can mean the best of both worlds. Serving as caretakers for elderly parents can put stress on adult children and their relationships, so moving to a community that facilitates independent living can actually help seniors grow closer to their families.

 

Staying social can be difficult for aging adults, and social isolation is a very real and dangerous hazard. Retirement communities can help seniors stay engaged in a way that works for them, keeping them healthy for years to come.

 

Reprinted with permission from Vista Springs Assisted Living.

Six senior activities for spring weather

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Courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

Spring weather is just around the corner, and for those of us located in northern climes, it can’t come soon enough. Though our homes in Michigan and northern Ohio have been teasing us with sunshine, here at Vista Springs, we’ve been making preparations for warm weather. Maybe we’re getting ahead of ourselves, but we’ve prepared a list of some of our favorite senior activities for spring.

 

1. Enjoy nature. Here in the Midwest, people tend to catch cases of spring fever at the first hint of sunshine. As cold days fade into breezy ones, and the grass begins to turn green, shaking off the winter by going on nature walks is a great way to enjoy spring. Make going outdoors a habit for the truly amazing experience of watching the greenery come to life as the season progresses.

 

2. Do some spring cleaning. Cleaning isn’t everyone’s idea of a good time, but there’s something uniquely satisfying about airing out your rooms in spring. Do some dusting, change the linens, and give yourself a fresh start once winter is through.

 

3. Bring out the spring recipes. Springtime is associated with flowers, but there are plenty of foods that evoke the season. March through May bring asparagus spears, artichokes, fennel, watercress, and radishes, and fresh picked veggies are great for the body and spirit. And, of course, Easter celebrations bring brightly colored eggs and brunches made for sharing with family and friends. What are your spring recipes?

 

4. Take a day trip. Take advantage of the so-called “shoulder season,” between on- and off-peak seasons for popular vacation destinations, by taking a short trip to a nearby city or attraction. You get the advantages of warmer weather without the crowds and high prices. Visit lakes, mountains, big cities, museums, shopping destinations — whatever tickles your fancy.

 

5. Visit a nursery. When trees begin to bud, it’s a great time to visit a local nursery. Try out your green thumb by choosing some spring perennials for an outdoor garden, start an herb garden in your kitchen for fresh herbs year-round, or choose some potted plants to brighten up your interiors. You’ll be amazed at the fresh, lively atmosphere inherent to nurseries that you can bring home with you.

 

6. Start bird watching. Everyone knows to keep an eye out for the first robin of spring, and the sound of birdsong in the morning is one of the truest heralds of warmer weather. Invest in a bird feeder and bird seed for easy bird watching, or make your own for a fun creative activity. Learning what types of songbirds are local to your area can help you learn more about the ecosystem as a whole, and watching for rare species brings excitement to each quiet moment.

 

Are you as excited for spring weather as we are? These fun senior activities will help you get the most out of the season. Whether you enjoy getting outdoors or enjoying a lighter, brighter atmosphere inside, there’s something about spring that brings out a passion for life that deserves to be celebrated.

 

Reprinted with permission from Vista Springs Assisted Living.

Five stretches seniors should know

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Photo courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

Mobility is a critical factor for seniors to maintain their overall wellness and independence. However, for many older adults, preserving a full range of motion is no picnic. This is because muscles and joints weaken and range of movement deteriorates as we age. Slowing down our daily routines and actions to avoid injuries might seem like the logical solution.

 

Unfortunately, the old saying, “If you don’t use it, you lose it,” rings true. When the body is primarily inactive, it gets weaker. Muscles start to shrink, and basic movements become nearly impossible, not to mention joint pain can be amplified. At this point, many seniors turn to prescriptions or assistive medical equipment for help. Methods like these just put a band-aid over a much deeper problem.

 

Fortunately, there is a solution that is both proactive and gentle for seniors looking for alternatives: stretching exercises. Consider incorporating stretching into your daily routine for its many health benefits. Some perks of daily stretching include development and maintenance of strength, improving flexibility, and increased circulation and blood flow, to provide a higher quality of life and healthy aging.

 

If you’re not sure where to start here are five stretches that every senior should know.

 

1. Neck Side Stretch. This is a simple stretch that’s perfect for the morning. The neck side stretch loosens tension in your neck and the tops of your shoulders. If you’re experiencing any pain or discomfort from sleeping in the wrong position, you’ll find this handy.

 

Start by sitting tall in a chair. Gently lean your head to the right as if trying to touch your ear to your shoulder. Then transition back to its regular position, and lean downwards. Finally, from the center position, gently lean your head to the left. For a more intense stretch try lifting your right arm up and over your head, resting your palm gently on the left side. Gently pull your head to the right. If you find that to be too much, try resting your hand on your head. Remember to hold for 20 to 30 seconds, then repeat on the other side.

 

2. Shoulder and Upper Back Stretch. If you’ve ever had a stiff back, you know how debilitating it can be. The culprit behind this pain is most likely sitting for too long. Sitting can make your shoulders and upper back round forward. Over time, it can be hard to stand up straight, since the muscles are so used to being in a hunched position. This stretch is great for loosening up the muscles and improving spinal flexibility, both of which can help you stand straight.

 

Begin by standing tall with arms near your sides. Reach behind you with both hands, pull your shoulders back, and interlock your fingers. If you feel a stretch already, hold it there. To intensify this stretch, push your interlocked hands away from your lower back and gently arch backward. Then return to standing tall and repeat.

 

3. Bent Arm Wall Stretch. A significant portion  of what we do in life is in front of us, so it’s common for our chest to be stronger and tighter. However, over time the tightness in our chest can be restricting and impede on your daily activities. One cause of over tightened chest muscles is poor posture. By lengthening these muscles, you can improve your posture. This stretch focuses on one chest muscle at a time.

 

Being in a split stance, which means the left leg on the front and right leg on the back, and stand at the end of a wall or in a doorway. Then bring your right arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. Your arm should look like a goal post. Finally, gently press the chest through the open space to feel the stretch.

 

Moving the arm higher or lower will allow you to stretch various sections of the chest. Remember to repeat the action on your other side.

 

4. Hamstring and Low Back Stretch. This gentle stretch targets the lower back and hamstrings. Prolonged sitting or poor posture usually cause tightness in the lower back and hamstrings.

 

For this stretch start by lying face-up on your bed or floor. Bend your right leg and slowly move it toward your chest. Remember to keep your shoulders flat on the floor as you reach your arms around your right knee and pull it toward you. You should feel a stretch through your low back, glutes, and hamstring. For this stretch, make sure to hold for 30 seconds, and then repeat on your opposite leg.

 

5. Ankle Circles Stretch. Usually, you wouldn’t think to stretch your ankles, but it’s a crucial part of your body to keep in mind. Maintaining the flexibility in your ankles can be the difference in your ability to walk. For example, a stiff ankle can make it easier to have a fall by throwing off your balance. This is another simple stretch that can be done in a sitting position.

 

Start by finding a chair to sit in, and remember to sit up tall. Extend your right leg out in front of you, while keeping the other on the floor. Begin by rotating your right ankle; 10 to 20 rotations clockwise and 10 to 20 counter-clockwise. Then lower your leg and repeat on your opposite leg.

 

Stretching may seem like a simple solution, but  it’s a great way to listen to what your body needs. The majority of stretches talked about today can be adjusted to accommodate different levels of flexibility. When you work with your body instead of against it you can expect continuous improvement with results that last.

 

Reprinted with permission from Vista Springs Assisted Living.

 

Five essential oils that promote wellness in seniors

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Photo courtesy Vista Springs Assisted Living

 

By Vista Springs Assisted Living

 

Scents and smells have a powerful effect on our minds. The smell of freshly mown grass might take you back to childhood summers, or cookies in the oven might remind you of the holidays. Our sense of smell is closely linked with the parts of the brain that are responsible for memory, emotion, and more, and it is this connection that aromatherapy targets to promote holistic wellness. The practice of aromatherapy dates back at least 6,000 years to ancient civilizations such as Egypt, China, and Greece. Today, aromatherapy is used to promote wellness for a number of conditions, such as anxiety, pain, and sleeplessness.

 

Aromatherapy uses aromatic substances known as essential oils, which are derived from plants like flowers, grasses, fruits, and tree bark and are highly concentrated, and applying undiluted oils directly to the skin can cause irritation, allergic reaction, or increased sensitivity. Always consult with a healthcare professional before using essential oils and exercise caution when applying them.

 

Here are five of our favorite essential oils:

1. Lavender

Lavender essential oil is a holistic jackpot of benefits. For those just starting their aromatherapy journey, this is a great option. Lavender essential oil has long been recognized for its ability to soothe and relax, which is why it’s a perfect sleep aid for seniors suffering from insomnia. It also uses an easy application processes. Simply have 1-3 drops applied to clothing, bed linens or a cotton ball at bedside. Additionally, lavender essential oil also has pain relieving properties. When mixed with an unscented lotion or plain massage oil and applied to the skin, it relaxes and soothes your muscles.

2. Rosemary

Rosemary essential oil improves concentration. It’s often used to awaken the brain, resulting in improved alertness and overall function. In fact, numerous studies show participants exposed to rosemary aromatherapy performed better on cognitive tests. Other benefits of rosemary essential oil are it reduces sleepiness, keeping you alert but relaxed. A great way to experience rosemary essential oil is by placing one to three drops on clothing, linens or at your bedside on a cotton ball.

3. Geranium

If you are encountering anxious or fearful emotions that you can’t shake, try using geranium essential oil. Geranium essential oil is commonly used for its ability to stabilize moods and calm anxiety. Many have described its aroma as a floral scent similar to roses. Try using one to three drops put on your bed linens or clothing for a calming effect throughout the day.

4. Bergamot

Bergamot is a plant that produces a type of citrus fruit, and therefore yields a a citrus-like fragrance with distinctive spicy and floral notes. If you are dealing with unwanted weight loss or a lack of desire to eat, bergamot essential oil therapy could help by stimulating your appetite. When using bergamot essential oil, it’s important to remember that it reacts strongly with sunlight and can cause severe sunburn. Exercise caution, apply only one to three drops to clothing or linens, and never apply directly to the skin.

5. Lemon

If you find yourself hitting the mid-morning wall, try lemon aromatherapy. It’s a great way to combat the feeling of lethargy. With its bright citrus scent, lemon essential oils create a revitalizing and uplifting effect on your mind and body. It’ a wonderful alternative to strong stimulants such as coffee or medications. To experience the full benefits, place it on textiles like clothing or cushions and let the scent lift your energy levels whenever you need a boost.

 

Remember, essential oils are very powerful both in their effects and their concentration. Putting them directly on the skin without proper dilution is not recommended and may cause a severe reaction. Your best option to prevent any ill effects is to consult with trained healthcare professionals or aromatherapists before using any essential oils, and apply them only according to their recommendations.

 

When it comes to holistic care options for seniors, consider essential oil aromatherapy. Our essential oils program at Vista Springs is designed to help our community members live a full of life experience. To learn more about Vista Springs’ holistic, energetic approach to assisted living, download our free eBook here.

 

Reprinted with permission from Vista Springs Assisted Living.

 

Don’t let anxiety or depression take control

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Break through the fog of depression. You can do it! (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat

 

Depression and anxiety are both common and potentially serious health issues.

 

In fact, approximately 10 percent of us suffer from one of these disorders, with anxiety being more common in women than in men.

 

The symptoms of anxiety and depression can go away and come back throughout life if left untreated, and many people find it difficult to admit they have anxiety or depression, thinking there isn’t a cure for what they are experiencing. Fortunately, this couldn’t be further from the truth.

 

A few months ago, a patient I’ll call Cindy came to see me for her annual visit. She started to talk about her life and how she was feeling down most of the time. She didn’t understand why she was feeling this way—everything seemed like it should be nearly perfect.

 

Cindy is married, has three great kids and a part-time job she enjoys. She also has a strong group of friends at church and her parents live nearby, so she really feels like she has a good life.

 

As I probed a bit further with questions, she admitted she had been feeling down for about three months and wondered if she would ever feel like her old self again.

 

Her kids are doing well, but they are becoming busier with sports, church and school. Of course, this meant that Cindy is becoming busier as well. Although she generally isn’t feeling stressed or anxious, she started noticing some changes in herself: doubting how well she could handle her busy life, losing interest in playing games with her kids, making excuses to avoid going out with friends, cooking less (something she once loved to do), losing interest in sex, and exercising less.

 

When I asked Cindy about her extended family, she said that her mom had suffered from depression during Cindy’s childhood, and she remembers her mom withdrawing and spending quite a bit of time in her bedroom.

 

Cindy felt that her mom didn’t really know her and was never supportive of anything she wanted to do. In fact, when Cindy wanted to join the cheer team in high school, her mom would not take her to practice, and never encouraged Cindy to practice on her own or exercise to stay in shape. In addition, her mom always seemed sad and unusually quiet, her dad worked long hours and was never home, and her brother kept to himself most of the time.

 

Cindy obviously didn’t have a perfect childhood. She once had big dreams of attending college, but those dreams never materialized. She hadn’t thought about her college dreams in a long time, but talking to me about her childhood stirred up some old memories.

 

On a positive note, Cindy doesn’t drink much alcohol, never smoked, and eats a fairly healthy diet. She also walks the dog around her neighborhood daily, but she didn’t follow an intense workout program. Although she feels OK with her weight, she admits that she would feel better if she lost a few pounds.

 

Cindy just wanted to know how she could feel better. I certainly understand Cindy’s frustrations, and I was anxious to figure out why she was feeling this way and help her develop a plan to move forward.

 

I talked with her about anxiety and depression. We first looked at common risk factors of both: genetics (family history), low self esteem, prior traumatic events, abuse or neglect, substance abuse and early onset of anxiety and depression.

 

Cindy obviously had at least one of these factors in her life. We also talked about other reasons people struggle with these issues.

 

Anxiety and depression can be related to life events (past and present), but they can also be caused by chemical imbalances in the brain. The analogy I use to explain our brain chemistry goes something like this: brain chemicals are like money in the bank—we only have so much to spend before we run out. We make brain chemicals when we sleep, and genetically (linked to many genes), some of us make more than others. We spend brain chemical on life events, which can cause our supply to get low.

 

For Cindy, life events (busy kids, busy husband, busy household) were causing her to use her supply of brain chemicals. She also had unresolved issues come to the surface: her kids getting to do things she never did in her childhood, her husband working long hours (just like her dad did), and thinking more about her earlier dreams of college. Add to all of this a little weight gain, and you can imagine the stress Cindy felt.

 

When we have unresolved issues on our minds (like Cindy did), they cost brain chemicals. Sometimes we may not even be aware of some of the things that are floating around in our head. So, when our friends ask us out for coffee or it is time to make dinner, we don’t have enough brain chemicals to propel us forward. We slowly start to shut down, and life starts to pass us by. Depression can set in and affect not only ourselves, but our family, friends and co-workers as well.

 

There are several common symptoms of depression that you can look out for, including feeling down most days, losing interest in usual things, sleeping too much or not enough, losing or gaining weight, feeling unable to concentrate or think clearly, and thinking you are not good enough.

 

If depression is left untreated, other issues can arise, such as anxiety, diabetes, heart disease and thyroid disease.

 

In order to help Cindy, I first ordered some lab work, which included her blood count, thyroid levels, body chemistry function, vitamin levels, and sugar levels. All came back normal. My hope was that we could work together to treat her symptoms.

 

Cindy felt a sense of relief just getting her worries off her chest, and she became hopeful when I told her she wasn’t crazy. Her experiences are normal, common and treatable.

 

I first recommended that she see a therapist who practiced Cognitive Behavioral Therapy to help her sort out issues from her past. I also suggested more exercise in her daily routine, even if it is in small amounts (like 10,000 steps per day).

 

And, finally, I recommended a short-term course of medicine from a group called SSRIs (Selective Serotonin Reuptake Inhibitors). These drugs increase the brain chemical levels so there is “more money in the bank” to help people like Cindy get back on track and stop the downward spiral.

 

Cindy came to see me two months later, and she felt much more like herself again—hooray!

 

She had seen her therapist several times and had started a very low dose of the medication. She also developed a meal and exercise plan that worked well. Her kids and husband had noticed, and commented that they had missed having fun with her and were happy to have her back.

 

Cindy started to think about her part-time job and maybe quitting so she could go back to school. She had coffee with a friend and realized how good it felt to stay connected and laugh again.

 

I have no doubt that Cindy will be fine, but she will always have to be aware of her feelings, or even ask a friend to check in with her if she notices any new symptoms Cindy might be displaying. Cindy will inevitably experience stressful events in her future (we all will), so she will always be at risk for starting a downward spiral at some point.

 

However, with treatment and awareness, she should live a happy, connected and fulfilled life.

 

Reprinted with permission from Spectrum Health Beat.

 

Which milk is the cream of the crop?

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The definition of milk continues to evolve to include new blends and fresh flavors. But is it better? (Courtesy Spectrum Health Beat)

By Sue Thoms, Spectrum Health Beat

 

Moooove over, Bessie. Cow’s milk has lots of competition.

 

You can fill your glass with a milk-like beverage made from hemp, coconut, cashews, macadamia nuts, oats, peas, flax, sunflower seeds or quinoa.

 

And the longtime favorites―soy, rice and almond milks―occupy more and more space on store shelves.

 

In the past few decades, the growth in milk alternatives has cut into Americans’ dairy milk consumption. Cow’s milk sales have dropped to half the level of the 1980s, according to the Dairy Reporter. Meanwhile, the milk alternatives market is expected to double by 2019.

 

With more options popping up, picking the right milk to pour on your cereal can be a bit overwhelming for consumers.

 

Making that choice depends on an individual’s health needs―and taste preference, says Kristi Veltkamp, MS, RD, a dietitian at Spectrum Health Blodgett Hospital.

 

“If you have allergies, that’s obviously a big driving force,” she says.

 

For those allergic to cow’s milk, nuts or soy, the growing alternatives market offers some welcome options.

 

Aside from allergies, nutritional goals should guide your choice, she says.

From the cow

When it comes to nutrition, the old standby rules.

 

“Cow’s milk by far has the most nutrition in it,” Veltkamp says. “It has protein in it. It has carbohydrates. It has fats. It has a good combination of all three macronutrients. …It’s also a good source of calcium. It has phosphorus and potassium.”

 

Nutritional guidelines call for whole milk for children from ages 1 to 2. Veltkamp recommends organic milk, free of growth hormones.

 

Consumers also should consider pastured or grass-fed cow’s milks, she adds, because in consuming an animal product, “you eat what it eats.”

 

Once children turn 2, they generally can switch to a lower fat milk.

 

Although adults have long been advised to drink low-fat milk to limit calorie and fat consumption, Veltkamp says recent research casts doubt on that practice. A 2016 study in the journal Circulation, for example, found people who consumed full-fat milk and dairy products had lower diabetes rates.

Sugars and protein

People opt for an alternative to cow’s milk for a variety of reasons―they may be lactose intolerant, allergic to milk or following a plant-based diet.

 

Typically, the plant-based alternatives are created by blending up the main ingredient with water and straining out the pieces.

 

“Then, they add a thickener. Otherwise, it would be very watery,” Veltkamp says, “Then they add vitamins. Essentially, it’s flavored water.”

 

Many plant-based milks “are a nice low-calorie option if you are trying to watch your calories or your carbs,” Veltkamp says.

 

But stick with an unsweetened version, she advises. The flavored versions of popular drinks, like soy and almond milk, can deliver more sugar and calories than cow’s milk.

 

And remember to check the nutrition facts. Rice milks typically are relatively high in carbs.

 

Milk produced by cows does contain lactose, a naturally occurring sugar. But that differs from the sugar added to sweetened milk alternatives.

 

“It is processed differently in the body,” Veltkamp says.

 

Most of the alternatives have little protein―just a gram or 2 per serving. For those looking for a higher protein content, soy milk and pea milk are good alternatives. They contain 7 or 8 grams of protein in a cup.

Calcium and cooking

Most of the plant-based milks are calcium fortified and deliver 30 to 50 percent of the recommended daily allowance for adults.

 

If lactose intolerance poses a problem, consumers can buy lactose-free milk.

 

“They add an enzyme called lactase, and it breaks down the lactose in milk,” Veltkamp says. “It’s kind of like it’s predigested.”

 

Despite the thinner consistency, Veltkamp says milk alternatives work well in recipes.

 

“I use almond milk in any recipe that calls for milk, and I don’t have any issues,” she says.

 

Reprinted with permission from Spectrum Health Beat.

 

 

 

 

Snapshots: Wyoming and Kentwood news you need to know

3-bottom, City of Kentwood, City of Wyoming, Health, Local Business, Recreation, Senior Living, Upcoming Events

By WKTV Staff
Ken@wktv.org

Quote of the Day

“Eating good food is, too me, one of life's favorite joys, and I will never punish myself for it.”
 
                                                   ― Miriam Shor
A scene from a previous Taste of Kentwood. (WKTV)

Taste of Kentwood this week

The community is invited to explore a smorgasbord of local cuisine during the 18th annual Taste of Kentwood event on Thursday, March 14. Held at the Kentwood Activities Center, 355 48th St. SE, a variety of local restaurants will offer food and desserts during two sessions: one from 4:30 to 6 p.m., and another from 6:30 to 8 p.m. For the complete story, visit here.


Kent County Land for planned Sustainable Business Park, aerial shot that includes the property adjacent to the landfill, with the landfill in the background. (Supplied/Kent County)

Plans developing on business park

The Kent County Department of Public Works (DPW) and The Right Place, Inc. have announced a multi-year strategic partnership for the planning and development of the Kent County Sustainable Business Park. In October 2018, the Kent County Board of Public Works (BPW) approved the Sustainable Business Park Master Plan for 250 acres adjacent to the South Kent Landfill in Byron Center. For the complete story, visit here.

Dr. John Mulder. (Supplied)

Local doctor earns national honor

Holland Home recently announce that John Mulder, MD, has been recognized by the American Academy of Hospice and Palliative Medicine (AAHPM) with the 2019 Project on Death In America (PDIA) Palliative Medicine Community Leadership Award. Dr. Mulder is Medical Director of the Trillium Institute, an affiliate of Holland Home. For the complete story, visit here.



Fun fact:

0.0173 percent

Today only 0.0173% of Americans live to 100. The population of the United States in 2010 Census was approximately 309 million. (Source)

Becoming a dementia-friendly Michigan

3-bottom, Area Education, Citizen Journalism, Community Health, Health, Non-Profits, Senior Living,

By Regina Salmi, Area Agency on Aging of Western Michigan


Today, there are over 5,000,000 people in the U.S. living with dementia. They are members of our churches, our workplaces, our neighborhoods, and our communities. They shop in the same stores we do, dine at the same restaurants, attend the same events, and utilize the same public transportation system. Despite living with dementia, they continue to be vital members of our communities and valued for their contributions. This is the ideal, anyway.


The reality is that for people living with dementia, their world tends to become slowly and consistently smaller, and a lot of this has to do with the difficulty they experience interacting with the world around them. We’ve all come into contact with a person who seems lost, is taking an extremely long time to make a decision or is ‘holding up the line’ because they are confused about a process. We become exasperated; they become upset, and no one leaves the experience feeling good.


While we can go about our day collecting better experiences, a person with dementia might be flustered and reluctant to do anything that may recreate it — shopping for groceries, riding a bus, ordering in a restaurant. They gradually become more isolated, less independent and separate from their communities. The isolation and separation people with dementia experience can actually contribute to the acceleration of their disease.


Dementia Friends Michigan (DFMI) is part of a national movement working to educate ‘Dementia Friends’ throughout the state so that people living with dementia can feel comfortable navigating daily life. DFMI strives to move Michigan toward becoming more aware, accessible and inclusive throughout the state. Dementia-friendly communities are more attractive, competitive and sustainable when they become more accessible and inclusive for everyone. 


DFMI’s main focus right now is creating awareness. This is done by teaching people about dementia and helping participants develop practical actions they can use to help someone they may encounter in the community who has dementia.


Jennifer VanHorssen, DFMI Program Coordinator, said, “Whether it be the checkout at a grocery store, on the bus, serving coffee at a coffee shop, or at an art or music performance, each of us can be supportive and help people living with dementia feel welcome and included.”

Dementia Friends Michigan is not only training Dementia Friends, but also educating Dementia Champions who become trainers in their own communities.


Creating dementia-friendly cities and states requires participation from all sectors of society — business, local government, transportation, financial institutions, neighborhood associations, faith communities, emergency responders, healthcare and the legal sector. “In a dementia friendly community” VanHorssen cites, “people living with dementia have autonomy, a high quality of life, and are engaged with the community.”


It begins with generating awareness.


If your business/organization would like to learn about becoming a dementia friend or you’d like to bring Dementia Friends Michigan to your community by becoming a Dementia Champion, contact Dementia Friends Michigan by calling (616) 222-7036 or email info@dementiafriendlygr.com. You can also learn more about DFMI and the dementia friendly movement on their website www.DFMI8.org. 


Regina Salmi is the PR & Communications Coordinator for AAAWM. When not keeping up with two busy teenagers, she enjoys reading, writing, volunteer work, golf, technology and learning something new every day.

What Are the Benefits of Assisted Living in Michigan?

3-bottom, Citizen Journalism, Community Health, Health, Senior Living,

By Vista Springs Assisted Living

What comes to mind when you think about Michigan? The peculiarly shaped Midwest state is known for its cars, lakes, and cities still finding their feet, but one thing it definitely doesn’t have a reputation for is being a hot retirement destination. But while the winters are cold and the roads are bumpy, choosing assisted living in Michigan has plenty of benefits for even the most discerning retiree.

What is Assisted Living?

At its most basic definition, assisted living is housing for elderly and disabled people that provides assistance with daily activities, such as meals and housekeeping. While there’s nothing wrong with this completely serviceable definition, it’s impossible to sum up all the benefits of assisted living in a single sentence.

Living in an assisted living community means so much more than getting help with activities of daily living, or ADLs. Depending on the community, care can extend to nursing assistance, respite and memory care, and rehabilitation. Even for aging adults that are capable of performing ADLs on their own, the community aspect of assisted living is extremely valuable, as isolation during retirement is a huge risk factor for poor mental health.

Why Michigan?

  • Cost: According to the 2017 Genworth Cost of Care Survey, the cost of assisted living in Michigan is lower than the national median cost for a private one-bedroom apartment. Michigan’s tax burden for individuals is among the lowest in the country, and options like long-term care Medicaid and the Choice Waiver Program help eligible elders with the costs of assisted living and healthcare. While it may not be the first place people think of for great places to retire, there are many reasons why choosing an assisted living community in the Great Lakes State offers plenty of bang for your buck.
  • Outdoors: For the aging outdoors person, Michigan may as well be paradise. With four of the five Great Lakes forming many of the state’s borders, as well as over 11,000 inland lakes, residents of Michigan are never more than six miles away from some form of waterfront. In addition to lakes, the state’s natural landscape boasts over 36,000 miles of rivers and streams and 20.3 million acres of forests, on which 4 national parks, 103 state parks and recreation areas, and almost 8,000 miles of biking, hiking, and snowmobiling trails are available for enjoyment. Phew! And that’s just the start. For the hunters, fishermen and -women, winter sportspeople, swimmers, hikers, and those who just enjoy fresh air, Michigan offers everything you need.
  • Arts & Culture: If the great outdoors doesn’t call your name often, or at all, there’s still so much to take in. From the rejuvenated big city living in Detroit to the rich history of the old trading ports like Sault Ste. Marie and Mackinac Island, to the thriving art and music communities in Grand Rapids, Ann Arbor, and Saugatuck, there’s truly something within half a day’s driving distance for everyone.

If you or a loved one is looking for an affordable but fun and full of life location for retirement, assisted living in Michigan should be at the top of the list.

Reprinted with permission from Vista Springs Living.

It’s March! Bite into a healthier lifestyle this National Nutrition Month

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Courtesy Cherry Health

By Dawn Ware, Cherry Health


The month of March means it is time for another celebration of National Nutrition Month! This annual campaign was created by The Academy of Nutrition and Dietetics to help inspire people to learn how to make healthier lifestyle choices and reduce chronic disease. The idea focuses on the importance of improving lifestyle eating and exercise habits to bring wellness.


Here are a few ideas to get started on building a healthy lifestyle:

  • If you haven’t done it and have a chance to, see a Registered Dietitian Nutritionist (RDN): This can take the guesswork out of knowing where to start or what to do. Registered Dietitians (RDs) or RDNs are specialized in medical nutrition therapy to reduce risk of disease or chronic conditions. Dietitians work in schools, doctor offices, hospitals, diabetes clinics and many other places. Ideas of topics that they can educate on include weight management, diabetes, blood pressure, exercise etc. You can ask to be referred to an RD or RDN at Cherry Health if you are interested.
  • Learn how to plan meals: Eating healthy may feel overwhelming sometimes, but it is easier than you think. The meal can be quick to make and doesn’t need to be large and complicated or expensive to be healthy. One idea is to use my plate for a balanced healthy meal since it includes: the grain, dairy, fruit, veggie, and protein group. Pick at least 3 foods from these groups for balance. A plan for breakfast can look like a fruit, a cup of milk and an egg. Use this idea for lunch, dinner or snacks. To make it healthier, you can include foods from the food groups. You can get recipes and portion sizes from choosemyplate.gov
  • Learn how to read ingredients and food labels: A Dietitian can be valuable to help teach you this since food labels can often be confusing and misunderstanding. If there isn’t a lot of time to sort this out, start with looking at the added sugars. If sugar, corn syrup, high fructose corn syrup is in the first 3 ingredients, it is usually added. A good example is yogurt. Added sugar is now appearing on the food label. Here is a trick: look at added sugar grams on the food label and divide by 4. This equals your teaspoons of sugar. This goes by servings size. The bigger the portion, the more sugar.
  • Make it simple: Ordering pizza can be simple but not always healthy. A healthier option might be bagged salad with light dressing, rinsed cubed lean ham on salad, 100% whole wheat bread with light butter, and an apple.
  • Go back to the basics: The basics to me as an RD aren’t in a box or a takeout bag for health. The food is close to the original form such as fruit, veggies, lean meats (not chicken nuggets), sweet or white potatoes, rice, a cup of milk, plain yogurt with added fruit and nuts. This seems to work very well over the long run for health and weight loss.

Reprinted with permission from Cherry Health.

Take 10 for mindfulness

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Feeling stressed? Try a little mindfulness for the health of it. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay

 

Feel yourself being pulled in a million directions and losing track of what’s really important? The meditative practice called mindfulness can help you get centered and re-focus on what’s meaningful to you.

 

And it doesn’t take time that’s already in short supply on your busy schedule. You can reap the benefits in less time than it takes for a coffee break.

 

Mindfulness shows you how to block out distractions and replace stress and other negative emotions with a sense of well-being. You accomplish this by focusing on the here-and-now — your present thoughts and feelings, not past concerns or future worries. You also learn to accept these thoughts and feelings without passing judgment on them, such as labeling them as good or bad, right or wrong.

 

Practicing mindfulness is easier than you might think. At the start of each day, you might take 10 minutes to do a few yoga stretches — yoga incorporates mindfulness because it teaches you to focus on your breathing as you move through poses.

 

Or spend 10 minutes at lunch or anytime during your workday to do a head-to-toe de-stress. Breathe in and out as you zero in on each part of your body, going from toes to the top of your head.

 

To unwind at night, consider more formal “guided” mindfulness, maybe with a podcast you can listen to through your smartphone. The UCLA Mindful Awareness Research Center offers free ones, starting at just 3 minutes long.

 

Who doesn’t have time for that?

 

Reprinted with permission from Spectrum Health Beat.

A new weapon against ovarian cancer?

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NSAIDs may have a role to play in preventing ovarian tumors. (Courtesy Spectrum Health Beat)

By Steven Reinberg, HealthDay

 

One low-dose aspirin a day could help women avoid ovarian cancer or boost their survival should it develop, two new studies suggest.

 

In fact, daily low-dose aspirin—the type many older women already take to help their hearts—was tied to a 10 percent reduction in developing ovarian cancer. It was also tied to as much as a 30 percent improvement in survival for ovarian cancer patients, the researchers said.

 

“Clearly, both these studies offer evidence of the benefit of the use of these anti-inflammatory drugs, and an insight into how to better prevent and treat this deadly disease,” said Dr. Mitchell Kramer. He directs obstetrics and gynecology at Northwell Health’s Huntington Hospital in Huntington, N.Y.

 

Kramer wasn’t involved in the new studies, and said that “more study is certainly warranted.” Still, “recommending a daily low-dose 81 mg (milligram) aspirin might be more than an ounce of prevention, as well as help for those women who have already developed the disease,” he said.

 

Ovarian cancer is the fifth leading cancer killer of women, largely because it is too often detected too late.

 

According to the researchers, there’s increasing evidence that inflammation plays a role in the development of cancer and can worsen outcomes. Medications, such as aspirin and non-aspirin nonsteroidal anti-inflammatory drugs (NSAIDs)—including ibuprofen (Motrin, Advil) or naproxen (Aleve)—have already been shown to lower the risk of certain types of cancers, most notably colon cancer.

 

But do these drugs have a role to play against ovarian tumors?

 

To find out, researchers from the U.S. National Cancer Institute and the Moffitt Cancer Center in Tampa, Fla., pooled data from 13 studies from around the world. The studies included more than 750,000 women and asked them about their use of aspirin and NSAIDs. The researchers then tracked these women to see who developed ovarian cancer—more than 3,500 women did.

 

According to the report published July 18 in the Journal of the National Cancer Institute, taking daily aspirin reduced the risk of ovarian cancer by 10 percent.

 

“This study gives us a new perspective on whether aspirin and non-aspirin NSAIDs can impact cancer risk. Not only does it look at ovarian cancer, which hasn’t been studied before, our sample size is three-quarter of a million women who were followed for several decades,” Shelley Tworoger, senior study author and associate center director for population science at the Moffitt Cancer Center, said in a center news release.

 

“The results of the study support that aspirin can reduce ovarian cancer risk, but further studies will need to be performed before a recommendation of daily aspirin can be made,” Tworoger added.

 

In a second study, researchers from the University of Hawaii in Honolulu and the Moffitt Cancer Center used the Nurses’ Health Studies to collect data on nearly 1,000 women already diagnosed with ovarian cancer.

 

The investigators found that women who used aspirin and non-aspirin NSAIDs after being diagnosed with ovarian cancer experienced as much as a 30 percent improvement in survival.

 

The results of the study were published in the journal The Lancet Oncology.

 

“To our knowledge, this study contributes the first comprehensive assessment of use of several types of common analgesic medications, such as aspirin and non-aspirin NSAIDs, after diagnosis in relation to ovarian cancer survival,” said Melissa Merritt, an assistant research professor at the University of Hawaii Cancer Center.

 

“Our work demonstrates the importance of common medication in increasing survival rates of ovarian cancer, and this will encourage more studies to be conducted to confirm the results and broaden the discovery,” she explained in the news release.

 

Both studies relied on retrospective, observational data, so they were unable to confirm a cause-and-effect relationship, only an association.

 

Still, the evidence for an effect does seem to be there, said Dr. Adi Davidov, who directs gynecology at Staten Island University Hospital in New York City.

 

He called the results “intriguing,” and believes that “we can now add an NSAID to further reduce the risk of cancer.”

 

Kramer added that “since aspirin has anti-inflammatory properties and is a relatively well-tolerated medication with few side effects, seeking its benefits for this deadly disease makes a great deal of sense.

What’s your calorie-burning clock?

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Did you know that irregularity in our schedules of eating and sleeping may make us more likely to gain weight? (Courtesy Spectrum Health Beat)

By Alan Mozes, HealthDay

 

When it comes to weight gain, what you eat clearly matters.

 

But a small, preliminary study now suggests that when you eat also matters, with people burning off more calories at the end of the day than they do at the beginning.

 

The finding is based on a three-week study that monitored metabolism changes throughout the day among seven men and women. All food intake was carefully controlled, and all participants refrained from calorie-burning activities.

 

“We found that when people are at rest, the amount of energy that they burn varies with the time of day,” explained study author Jeanne Duffy.

 

In fact, “we burn 10 percent more calories in the late afternoon (and) early evening compared with the early morning hours, even when we are doing the exact same thing,” she added.

 

Duffy, a neuroscientist in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston, said it remains unclear why this is so.

 

“We don’t have an answer to that from our study,” she noted. “It could be that it is a way for our body to conserve energy, by requiring less at some times of day.”

 

In the study, Duffy and her team enlisted seven healthy men and women between the ages of 38 and 69. None struggled with insomnia or suffered from any chronic medical condition. No one smoked, drank excessive amounts of coffee, or regularly took any prescribed or over-the-counter medication.

 

All were asked to live in a room that was stripped of all indications of time of day. That meant no clocks, no internet, no phone and no windows.

 

For three weeks, participants were assigned bedtimes and wake times, and every day those times were shifted to start four hours later. The result was as if each had circled the entire planet once a week.

 

Diets were controlled and calorie-burning exercise was not permitted, allowing researchers to analyze metabolism patterns free from the influence of eating, sleeping and activity habits.

 

In the end, the researchers determined that calorie burning at rest was at its lowest in the morning and at its highest in the afternoon and evening.

 

Whether the same calorie-burning patterns would hold true if exercise was thrown into the mix remains an open question, Duffy added.

 

“But the practical implications of our findings are that any irregularity in our schedules of eating and sleeping may make us more likely to gain weight,” she said. “This may help explain why shift workers are likely to gain weight.”

 

As to how this finding might figure into any strategy to prevent weight gain, “keeping a very regular schedule of sleep and wake, as well as eating, is a ‘best practice,’” Duffy advised.

 

“Regularity means going to bed and waking, as well as eating meals, at nearly the same time every day,” she stressed. “That ensures our internal rhythms are primed to respond optimally to the food we eat.”

 

But Lona Sandon, program director of the department of clinical nutrition in the School of Health Professions at the University of Texas Southwestern Medical Center at Dallas, suggested that the findings are unlikely to help those looking to get their weight under control. She was not involved with the study.

 

“At this time, I do not think there is much of anything particularly practical or useful that we do not already tell people,” Sandon said. “For example, we already tell people to get more of their calories earlier in the day rather than later and aim for more and better sleep.

 

“(And) exercise is good any time of day,” Sandon added, “and you will burn more calories with intentional exercise than what you get with a slight boost in metabolic rate due to natural circadian rhythms.

 

“(So) I am not going to hold my breath for [this] as an effective weight management strategy,” she said.

 

The study was published in the journal Current Biology.

 

Reprinted with permission from Spectrum Health Beat.

Kick dreaded belly fat to the curb

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Avoid the accumulation of dangerous belly fat. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum HealthBeat

I’ve told all of you about my mantra—lean and ease of movement—in some of my earlier blogs.

My plan to help me achieve this mantra is to eat small, frequent meals of complex carbohydrates and protein, plus one simple carb treat each day.

How many of you came up with your own mantra to help you make good decisions every day? I ask that question because I really believe everyone needs a little help to make smart choices, especially during middle age and menopause.

One of the most important reasons to choose what you eat wisely is because of the relationship between middle age, menopause and belly fat.

Even if you have always had a flat stomach, or mostly gained weight below your waist, you may have noticed that has changed as you’ve reached middle age (and beyond). A common complaint I hear from women who visit my practice is that they gain belly fat easily and have a difficult time losing it.

Why is belly fat so bad? There are several reasons, including both medical and personal issues, with belly fat:

  • Belly fat makes you feel unhealthy.
  • Belly fat can change your mood from cheerful to irritable.
  • Belly fat greatly increases your risk for heart disease, diabetes and overall weight gain.
  • Belly fat adds more insulation, which can cause or worsen hot flashes and night sweats.

In addition, belly fat is extremely powerful because it is inside your abdominal cavity, not just under the skin like fat elsewhere on your body.

When fat is so close to your liver, it can cause a condition called “insulin resistance.” This means that your insulin receptors on your cells require more insulin to make the sugar go into your liver, muscle or brain cells. Thus, as insulin increases to meet this demand, it increasingly makes you crave sugar and promotes fat storage.

When you answer the craving and eat sugar, the sugar goes directly to the belly fat and makes it bigger, which then makes your insulin increase even greater. You get the picture: The belly fat has a voice that says, “Feed me.” That “voice” is insulin, and the only way to shut it up is to starve it of simple sugar.

So, what’s the answer?

It’s simple: Get off the sugar.

There are simple carbs all around you every day, but you need to figure out how to stay away from them without feeling cheated. I was at a baseball game recently, and you can imagine how many simple carbs were right next to me—blueberry muffins, licorice, hot dog buns, slushes.

Here’s what I did before I went to the game: I had a late breakfast of brown rice, poached egg and mixed greens. Plus, I took a baggy of frozen grapes to munch on during the game. I was completely satisfied and had no craving for that blueberry muffin next to me.

You can’t always avoid simple sugars, but you can make smart choices.

Ice cream with the family? Choose a baby cone and throw away the cone (or get the ice cream in a dish).

Heading to a party or a baseball game? Eat a healthy meal or snack before you go and take a sweet snack (like frozen grapes) with you to help you avoid the cravings before they start.

And, keep repeating your mantra—whatever it may be. If you do not feed the fat, you will take back your power to be healthy.

Reprinted with permission from Spectrum HealthBeat.

Diabetes and foot care

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By Gretchen Stelter, Michigan State University Extension

 

There are many complications that accompany diabetes. Most of us just worry about what we eat and our blood sugar level, but a person with diabetes, you may run the risk of getting foot ulcers. To avoid this complication, you must check your feet daily. Foot ulcers are sores generally on the bottom of your feet in a weight bearing area. They are sores that do not heal if unattended to. A further complication of this is that open sores affect deeper tissue which can lead to bone and nerve damage, called peripheral neuropathy. Some of the other issues that come with peripheral neuropathy could be poor circulation and hammer toes. Those that suffer from poor circulation and foot ulcers are most at risk, says Steven Kavros, who specializes in vascular wound care at the Mayo Clinic.

 

With poor circulation, you may not feel an ulcer on your foot, therefore it is extremely important to self-examine your feet daily. If unattended, these sores will become worse and major health risks may become a factor. See a doctor and don’t let the wound go for days without care.

 

To control the wounds and the development of wounds, a person with diabetes must be proactive and monitor:

  • blood sugar levels,
  • kidney disease,
  • eye disease,
  • weight,
  • smoking,
  • and alcohol consumption.

If any of the above are out of control, your chances are increased of developing foot ulcers that, left untreated, may lead to amputation.

 

Try these easy steps to prevent wounds:

  • Check your feet daily. Look for blisters or open wounds and, if you have them, see a doctor immediately.
  • Wear the correct shoes. Make sure shoes fit properly to prevent damage if you stub your foot. Cotton socks or those made from natural fibers that breathe are better than socks made of man-made fibers.
  • Take care of your feet. Keep your feet clean and dry them well after cleaning them. Don’t soak your feet for the risk that skin may become easier to tear.
  • Exercise gently. You must exercise to help control your weight and diabetes. It is always important to talk to your health practitioner with regard to the best exercise for your condition.

Take these practices to heart. If the above tips can help prevent you from losing a limb, then it will give you a better quality life!

 

You can find more information about foot care for diabetes through the National Kidney Foundation and the Centers for Disease Control and Prevention. Michigan State University Extension provides education in chronic disease prevention and management.

 

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

6 Apps Seniors Should Be Using

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

The stereotype that all seniors are technophobes, or just less able to understand technology, is simply not true–at least, not for most people. In fact, many companies are designing technology with specifically for the needs and wants of aging adults in mind. One of the biggest industries catering to seniors is the app industry for smart devices. The market is chock-full of limitless applications and possibilities: there are apps for entertainment, health and well-being, and even apps that are just handy to have in your pocket. Though the rapid adoption of technology can be confusing, many seniors have found that with the right repertoire of apps, life can be easier and more interesting.

 

Right now, there are tens of thousands of apps on the market and more coming out daily. Trying to find the right app can feel like trying to find a needle in the haystack: overwhelming, near impossible, and tedious way to spend the day.

 

To make it a little easier, here are six apps that we think seniors should have on their phones and tablets.

1. Park ‘n’ Forget

We’ve all experienced the confusion of not being able to find our cars when we come out of a building at some point or other. Using this app allows you to avoid the hassle of walking around a vast parking lot or garage looking for your car. You’ll never forget where you parked. Plus, Park ‘n’ Forget does more than remembering the location of your vehicle; it also monitors the amount of time spent. Gone are the days of having parking tickets due to expired meters. Here’s how it works: when leaving your car in a parking deck, pick the color or number associated with the deck level to pinpoint your location.

2. Lumosity

As we age, we become more susceptible to diseases that affect memory, such as Alzheimer’s and other dementias. One way to keep your brain sharp is by exercising it regularly. Learning and brain training apps like Lumosity is a great tool available to stay mentally active. Designed by neuroscientists, Lumosity is proven to benefit memory recall and information retention. The app cleverly disguises its memory improvement objectives by using hundreds of well-designed games and puzzles.

 

Another app designed to function similarly is CogniFit Brain Fitness. This app works to improve cognitive abilities, such as memory and concentration. What makes CogniFit Brain Fitness different from Lumosity is that it is adaptive to your knowledge. The app adapts each game’s difficulty to your profile and gives you recommendations based on your results.

3. Lyft

Apps such as Lyft and Uber are valuable for seniors to have in their app arsenal. With ride share apps, both service and payment transactions are consolidated into one digital location. In addition, most transportation apps even offer customization options. For example, Uber allows you choose from different sized vehicles to accommodate the number of people in your party. For seniors looking for ways to stay independent, transportation that’s convenient and easy is a must.

4. Shipt

Grocery delivery services are growing in popularity. For seniors, they’re another way to reclaim independence. One of the most popular grocery delivery services right now is the Shipt app. Using Shipt is easy: after you’ve signed up for a membership, open the Shipt app on your phone or desktop. Then, select your items, choose a payment option, pick a delivery time, and place your order. What makes them unique is they’ll unpack your groceries and put them away, and the groceries are from the stores you love.

5. Netflix

If you’re a movie lover, you’ll love the Netflix app. For a reasonable price, you have access to hundreds of your television shows, movies, and documentaries from basically anywhere. Netflix is also producing a number of noteworthy original series. You might find using this app is more valuable than having cable. A bonus feature of the app is it can be used on multiple devices. Many seniors find the mobility of this app useful during workouts or travel.

6.  Blood Pressure Monitor

There are a variety of apps available for monitoring health. An app to consider adding to your phone is The Blood Pressure Monitor. You’ll have the ability to track your blood pressure and weight over time without having to call your doctor or rummage through old records. The Blood Pressure Monitor app also provides statistical information, periodic health reminders, and allows you to export data. This is an ideal function if you want to share it with your health care provider.

 

Harnessing technology for all of its capabilities isn’t just for the younger generations. Seniors are also capable of embracing all the possibilities that the digital age has to offer. With that in mind, apps are a great starting point for enhancing senior living. By equipping your phone with these helpful apps, people of all ages can benefit from a little extra independence and enjoyment in their lives.

 

Reprinted with permission from Vista Springs Assisted Living.

‘Know your farmer’

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By Jason Singer, Spectrum Health Beat

The egg section at the grocery store can be intimidating.

Should you buy brown or white? Organic? Free-range? And what do those words really mean?

From a health perspective, free-range and organic are “definitely better,” said Krista Gast, a Culinary Medicine dietitian with Spectrum Health Medical Group.

Organic is a certification from the USDA that means chickens eat feed grown without pesticides, synthetic fertilizers, fungicides or herbicides. They also can’t be given antibiotics or growth hormones.

Free range typically means uncaged, but the government does not regulate or have a definition for that label.

But even those descriptions have caveats. With organic, “there’s a question as to how well those guidelines are enforced,” Gast said.

And when buyers hear free-range, some may envision chickens running outdoors and eating healthy foods like grass, seeds and bugs.

But that’s not always the case, Gast said.

The only fool-proof method, she said, “is to know the farmer you’re buying from.”

Free-range vs. pasture-raised

Gast often buys her eggs at farm markets, she said.

Many small farmers can’t afford to get organic certification—which can cost thousands of dollars—but still raise their chickens in an organic, compassionate way that larger farms can’t always replicate.

“If it just says ‘free-range,’ maybe the chicken went outside for five minutes,” Gast said of large farms. “That’s not really what a lot of people are envisioning.

“It’s definitely better than caged, but there’s no standard: It’s a loose term,” Gast said. “Free-range means uncaged, but it can also be inside of large warehouses, where the chickens are packed in like sardines. They can’t walk around, can’t nest, can’t spread their wings, and generally don’t have access to the outdoors.

“If they’re raised in that way, with that stressful environment and have all these stress hormones coursing through their bodies, it affects their health. And if we eat it, it can get passed on to us.”

If you can’t get to a farm or farm market to see and hear how the chickens are being raised, look for an “American Humane Certified” label or a “pasture-raised” description on the egg cartons or farm’s website, she said.

“‘American Humane Certified’ means the chickens can access spacious areas, are given access to the outdoors, can run,” she said. “There’s a little more of standard and qualification to it.

“Pasture-raised chickens should have access to pasture space to perform natural behaviors. They should be able to peck for seeds and bugs, and that is kind of a hallmark of pasture-raised.”

As for brown versus white eggs, they just come from a different breed of chicken.

“The quality, nutrition and flavor are no different,” Gast said.

‘A great way to utilize eggs’

Eggs aren’t particularly healthy or unhealthy. They have a lot of cholesterol—185 grams per large egg—but the U.S. removed a cholesterol limit from its dietary recommendations in 2016, saying the limit was based on old, iffy science.

But for egg eaters, the difference between chickens raised in a healthy environment or a stressful environment is significant.

Chickens raised in a warehouse are “fed grains, or sometimes even other parts of chickens that had passed away,” Gast said. “This is kind of the ugly side of the business … and it isn’t heathy for us.”

But if a chicken is raised in a pasture, it eats grass, seeds, marine algae and other natural foods, and it becomes loaded with omega-3s.

Omega-3s are an essential fat that can lower blood pressure, lower the risk of heart disease and strokes, and help prevent arthritis and certain cancers, according to Harvard’s T.H. Chan School of Public Health, so choosing your eggs carefully can have positive effects.

“The benefits from anti-inflammatory foods in your diet, not only eggs, but plant sources like walnuts and other healthy sources of omega 3s, they quell that chronic inflammation in the body that puts us at risk for diabetes, heart disease, cancers and Alzheimer’s,” Gast said.

“Having that low level of chronic inflammation—(partly attributed to) processed foods, a lot of added sugars, saturated and trans fats—can lead to obesity and all kinds of other bad outcomes.”

A good way to tell if the chickens were allowed access to the outdoors is the color of the yolk, said Jim Cross, a certified executive chef and chef supervisor for Spectrum Health Butterworth Hospital.

Chicken eggs that were allowed to feed on seeds, grass, bugs and have an overall healthy diet have a much more richly colored yolk.

“Ducks eat a lot aquatic plants and bugs, so the yolks are a deeper, richer orange color,” Cross said. Healthy chickens produce similarly vibrant eggs.

In addition to choosing eggs from well-raised chickens, what you eat with the eggs determines the overall health value of the meal. Consumers should eat their eggs with vegetables like peppers, kale and spinach to increase their healthiness, as opposed to processed foods and those with saturated fats like bacon, ham or lots of cheese, Gast said.

Cross, whose kitchen prepares 4,000 meals per day, goes through about 1,600 eggs per week. He buys all his personal eggs from local farms whose chickens live healthy lives, and both Cross and the hospital buy eggs from farms that don’t clip their chickens’ beaks—a very painful and unnatural process, he said.

In Cross’s eyes, an underutilized way to eat an egg is using it to make egg-based sauces like hollandaise or creme anglaise.

And if you use those egg sauces on top of well-cooked vegetables or in desserts, you add an additional level of flavor and texture to the meal.

“I don’t think eggs are usually considered for sauces because people think of gravies or cream sauces,” Cross said. “It’s a shame, because it’s a great way to utilize eggs in a different way.”

Reprinted with permission from Spectrum Health Beat.

Who Is Therapy For?

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By Ronald Christian Rivera, LMSW, Outpatient Therapist, Leonard Street Counseling Center

Who is therapy for, anyway? Is it for me? How could I possibly benefit from talking to someone for an hour a week? These are questions I frequently hear as an outpatient therapist. I hope that sharing my thoughts on the topic of talk therapy will help to answer these questions.

 

Let me start by providing a short version of an answer: Most people stand to benefit from therapy for a variety of reasons. In general, it can be highly beneficial to have a trained professional to assist you through moments of crisis or simply to provide guidance and direction in times of doubt and confusion.

 

When I ask clients what brings them to therapy, I encounter a variety of universally held beliefs: “I’m weak and can’t fix my problems on my own.” “I must not be as strong as others think I am.” These responses reveal how mainstream society has stigmatized mental illness. This attitude stems from the belief that if you need help, then you must be weak. Due to this stigma, those who are affected by stress, anxiety, depression, and other problems begin to buy into the narrative that they are to blame. This serves as a roadblock to services for those who might otherwise be open to seeking help. Rather than stigmatizing and judging, we should acknowledge the strength and resilience necessary to endure tremendous pain and suffering. We should encourage suffering individuals with the message that there is hope, there is help in the form of professional counseling.

 

While society’s views about seeking help are a barrier for many, personal attitudes also play a role. Some refuse to ask for help due to pride; while others don’t feel they have a problem, they are not “sick” enough for therapy. Maybe these individuals have mild symptoms, or their problems pertain to relationships, life goals, or self-improvement. Avoiding professional help in moments of need may lead to bigger problems: worsening illness; impulsive decisions; increased likelihood of seeking drugs and alcohol to cope with stress. And, contrary to common belief, individuals with “minor” problems stand to gain tremendously from therapy: It serves as a tool to unlocking untapped potential, increased self-acceptance, and personal growth. In this sense, treatment offers a lens to the self. It deepens your understanding of what drives your thoughts, emotions, behaviors, and desires. In exploring these concepts, you experience higher levels of self-awareness and increased insight.

 

I’ve also had clients share that they’ve avoided treatment because they’d be wasting my time, which could be better spent on someone who really needs it. This is a common misconception. In reality, your perception of your situation is all that matters. If it’s important to you, if you believe it has affected you, then it has. Your stuff, however big or small, has an impact on you. You deserve validation.

 

Another barrier to treatment is the intimidation factor: the counselor’s office can be a scary place for many. We’re talking about opening up to a complete stranger, sharing things you don’t discuss with your loved ones, things you’d rather forget altogether. Talk about a leap of faith!

 

Truly participating in therapy means letting your guard down and allowing yourself to be vulnerable. Sure, this is a risk, but it’s risky to not seek help, and bear your burdens alone. I encourage your to consider the benefits of a trusting, collaborative relationship.  Imagine the liberating experience of placing your burdens at another’s feet, and learning skills to navigate life’s troubled waters. Through therapy, you learn to become an expert at managing your thoughts, feelings, behaviors. You learn to address your needs in a healthy way, implementing permanent, lasting skills that equip you to deal with whatever comes your way.

 

If you’re still asking yourself, “Is therapy for me?” I encourage you to ask yourself, “Why not me?” When we reach the core of what the therapeutic relationship represents, we are talking about personal growth, a deeper understanding, a heightened awareness, an increased insight that illuminates the path in your personal journey. For some, personal growth simply means learning basic coping skills to reduce emotional pain and suffering. For others, it takes on a different meaning altogether. Whether you’re experiencing mild symptoms of anxiety, or you’re trying to discover your true calling in life, therapy is for you.

 

Reprinted with permission from Cherry Health.

Elder abuse: be a part of the solution

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By Regina Salmi, Area Agency on Aging of Western Michigan


When we address elder abuse, the focus is often on financial exploitation and avoiding financial scams. Elder abuse includes physical, emotional, sexual abuse and neglect as well as the financial component. Only 1 in 24 experiences of abuse are reported. It is important that we all know the signs of elder abuse to help protect the vulnerable adults in our lives. By being aware of the signs, we can all play a role in preventing abuse.


Acknowledging that abuse may be taking place is difficult for us to comprehend. For most people, when we notice something awry, we are more likely to try convincing ourselves that we are wrong than take action and report suspected abuse. According to Cassie Schrock, Kent County Elder Abuse Coalition Coordinator at Area Agency on Aging of Western Michigan, approximately “90% of abusers are either family members or trusted caregivers,” adding to the anxiety of reporting abuse. Yet, “elder abuse is one of the fastest growing crimes in Michigan” asserts Schrock, “90,000 seniors are victimized annually in Michigan.” It’s important we know the signs and report suspected abuse when we see it.

There are several signs of abuse and seeing just one doesn’t necessarily mean a person is being abused or neglected. We know that as we age, we’re susceptible to falls and may experience bruising from time to time. Our skin also thins as we age and so scrapes occur more easily. We can also experience emotional changes and depression as we age. Abuse is usually a collection of symptoms rather than just one thing.


Frequent and “unexplained injuries like bruises, scars, burns, welts, or broken bones” explains Schrock, should raise our suspicion.


There will also be emotional and behavioral changes in a person being physically abused such as rocking, sucking, or mumbling to themselves, seeming timid or fearful, withdrawing from typically enjoyed activities or changes in alertness. Weight loss, continuously poor hygiene, inadequate clothing and isolation by a caregiver can be associated with both abuse and neglect.


Schrock explains, “Some of these changes can be misunderstood as symptoms of dementia” which can cause one to be hesitant to report it as abuse.


If you suspect an older adult is being abused, report it. In Michigan, call Adult Protective Services at (855) 444-3911. This hotline is available 24-hours a day. If you or someone you know is in immediate danger do not hesitate to call 911 for help.


Cassie Schrock reminds us, “There is no liability if you make a report in good faith.”


For more information about reporting abuse, visit www.michigan.gov/mdhhs. To learn more about elder abuse and also stay up to date on the latest financial scams targeting seniors, visit www.protectkentseniors.org.

Many talks on end-of-life wishes end in confusion

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By Dennis Thompson, HealthDay

 

You’ve filled out a living will, and designated a surrogate to make medical decisions if you’re incapacitated.

 

But, your end-of-life planning may not be done yet.

 

That’s because, according to a new study, your surrogate may still not have a clear idea about what you really want done in a crisis situation—even after you’ve discussed your wishes with them.

 

In the study, seven out of every 10 surrogates didn’t have an accurate understanding of their loved one’s wishes regarding potentially life-altering medical treatment, even though both believed they had adequately discussed the topic.

 

“There were a lot of surrogates in those pairs where they both said, ‘yes, we’ve had this communication,’ who didn’t have a good understanding of the patient’s goals of care,” said lead researcher Dr. Terri Fried. She is a professor of geriatrics with the Yale School of Medicine.

 

The surrogates couldn’t accurately say whether their loved one would want treatment even if afterward they would have to live in extreme chronic pain or with severe mental or physical impairments, Fried said.

 

“Those are the kinds of things that make people say, ‘Oh, maybe I don’t want to get life-sustaining treatment if that’s the way it’s going to leave me,’” she explained.

 

These results show health-care professionals need to take a more active role in helping patients make end-of-life preparations, and that includes facilitating in-depth conversations between them and their chosen surrogates about their preferences, Fried said.

 

“It’s becoming more a part of the responsibility of primary care to make sure this happens as part of health maintenance, the same as flu shots or cancer screening,” Fried said. “We need to do a more thorough assessment of what patients have done and haven’t done, so we know what they still need to do.”

 

For their study, Fried and her colleagues interviewed 350 veterans, all aged 55 or older. The researchers also separately interviewed their end-of-life surrogates.

 

Just over half of the surrogates were spouses. Another 27 percent were children. The rest had other relationships with the veterans, according to the study.

 

About two of every five veterans hadn’t bothered to complete a living will or officially designate someone as their surrogate (health care proxy), or talked about the quality of life they’d like to maintain near the end, the findings showed.

 

And often, surrogates remained in the dark about the loved one’s wishes even if both agreed that they had discussed the matter.

 

Only 30 percent of surrogates who thought they’d talked it over could display an accurate knowledge of their loved one’s desires regarding quality versus quantity of life, the researchers found.

 

That’s better than the performance of surrogates who hadn’t had the conversation (21 percent) or pairs that disagreed whether they’d discussed the matter (15 percent), Fried noted.

 

But that still leaves a majority of people in a position of thinking that their surrogate knows their wishes when the person really doesn’t, the study authors pointed out.

 

“Part of it is that patients and surrogates don’t really know what the things are that they ought to be talking about,” Fried said.

 

In joint interviews conducted after the main study, many of the pairs said that “after you asked us those questions, we realized these are the things we need to sit down and talk about,” she added.

 

Dr. Timothy Farrell is an associate professor of geriatrics with the University of Utah School of Medicine in Salt Lake City. He said that “a visit with a physician is often the first time that such a discrepancy may become apparent.”

 

Doctors who treat the elderly should consider end-of-life conversations as “anticipatory guidance,” similar to the guidance provided parents during well-child visits, Farrell said.

 

Either a doctor, a physician assistant, a social worker or some other health-care professional can help lead a facilitated discussion that ensures someone’s wishes have all been communicated to the surrogate, he suggested.

 

“Being proactive is the key, (as is) regularly coming back to this topic before the crisis occurs,” Farrell concluded.

 

The study was published in the Journal of the American Geriatrics Society.

 

Reprinted with permission from Spectrum Health Beat.

Weather your perfect storm

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Are you ready for menopause? Or even perimenopause? The storm is coming, so now is the time to act to make it less of a tempest. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum HealthBeat

 

So many women come to see me when they are experiencing what I call the Perfect Storm.

 

Their bodies are changing and they are faced with night sweats, increased belly fat, irritability, depression, lack of energy, irregular or heavy periods and decreased sex drive. That’s quite a list!

 

The Perfect Storm occurs when two fronts collide and cause havoc with your body.

 

The first front is caused by changing hormones, which then leads to an array of symptoms: night sweats, hot flashes, disturbed sleep, anxiety, irritability, decreased motivation and sex drive, and cravings of sweets and simple carbs. The second front is the change in your body chemistry, including changes in hormone levels.

 

The result? Good cholesterol levels go down, bad cholesterol goes up, insulin resistance increases, belly fat builds up and brain chemicals drop.

 

To more fully understand the Perfect Storm, it helps to know the three phases every woman goes through in adult life: reproductive phase, perimenopause and menopause.

Here’s a brief summary of each phase:

  • Reproductive phase—Many women in this phase feel normal and experience regular periods. This is the time we really don’t have to think about our hormones, and our body just makes sense. Toward the end of this phase, symptoms such as menstrual migraines, night sweats, mood changes and sugar cravings sometimes start. These symptoms are predictable and occur the three days before your period starts.
  • Perimenopause—This stage is sometimes referred to as midlife, and it’s also where the Perfect Storm occurs. Your periods start to become irregular, closer together and heavier, and symptoms like night sweats, sleep difficulties, mood changes and belly fat weight gain can become worse. You may even skip some periods and then begin having regular periods again.
  • Menopause—This phase means you haven’t had a period in 12 months—yeah! However, it’s important to note that if you go three months without a period and then you get one, the clock starts all over again. Approximately 80 percent of women experience symptoms during menopause, which typically last between two and five years after the start of menopause. The good news is that women who seem to handle the symptoms the best are the ones who continue to kept their weight in the healthy range, remain active, drink plenty of water and get plenty of sleep each night.

After menopause, it is very difficult to alter the course you are on, so if you want to weather your Perfect Storm and keep your symptoms in check, you need to make sure you are on a healthy path right now. What happens during the storm will determine the course of the rest of your life, so ask for the help you may need to sail through your Perfect Storm.

 

Reprinted with permission from Spectrum HealthBeat.

Why Retire in the Midwest?

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Courtesy Vista Springs Assisted Living


By Vista Springs Assisted Living

Move over, Florida! The American Midwest may be the next hot retirement destination. With beautiful scenery, affordable costs of living, and great quality of life, this underappreciated region is a great place to spend your retirement.

The Midwest is officially made up of twelve states, though Midwestern opinions vary on which states make the cut. According to the US Census Bureau, however, the region consists of both Dakotas, Nebraska, Kansas, Minnesota, Iowa, Missouri, Wisconsin, Illinois, Michigan, and Ohio.

Cost of Living

The Midwest far and away dominated other regions of the US in the category of financial stability and cost of living in LPL Research’s 2017 Retirement Environment Index. Michigan, in particular, experienced a huge improvement in its rank as a retirement destination, jumping from 19th to 2nd best state for soon-to-be retirees. This is due in large part to median income rising well above the national average and a lower tax burden in the face of rising taxes across the country.

In addition, the cost of housing in the Midwest is, perhaps not surprisingly, lower on average than any other region. The monthly cost of assisted living in Michigan is well below the national average, with other states in the area coming in at or below that average.

Access to Healthcare

The accessibility and affordability of healthcare is an incredibly important consideration as people age, and cities in the Midwest are quickly establishing themselves as centers for medical innovation. From Cleveland, Ohio, which has been ranked first in the nation for access to healthcare, to the centers for medical research in Ann Arbor, to the “Medical Mile” of Grand Rapids, Michigan, the Great Lakes region is becoming a hub of great healthcare.

Climate and Landscape

In the wider imagination of the country, the Midwest doesn’t have the best reputation for breathtaking scenery and beautiful weather. While there’s some truth to the stereotypical image of farmland stretching to the horizon and frozen winters, these states have so much more to offer. In the space of a few states, you can experience vast mixed forests, miles of beaches, golden plains, mountain foothills, river basins, and waterfalls. Long traditions of outdoorsmanship make Midwestern states popular vacation destinations for any number of outdoor sports, and actually living there makes it so much easier to get active.

While it’s true that Midwestern winters can be arduous, residents relish in the ability to experience four distinct seasons, each beautiful in their own way. Spring thaws bring fresh air and wildflowers, summers are hot but never sweltering, and falls are defined by bright, warm colors and perfect sweater weather. And for winter sportspeople, waking up to a sunlight on a fresh layer of powder is always a beautiful sight.

Overall Quality of Life

Aside from all the financial and logistical considerations, the Midwest is just a great place to live. A psychological study on personality variation in different regions of the United States found that the Midwest was just plain friendlier than other areas. The researchers who conducted this study of over 1.6 million Americans defined “friendliness” as displaying traits of sociability, consideration, and a sense of duty. Though the South gets more lip service, this report could not be better for a region prides itself on its hospitality.

All of this bodes well for soon-to-be retirees who already have roots in the Midwest, as spending more time with family is a popular aspiration for retirement. For people who are deeply connected with their family members, moving away for retirement means less time with children and grandchildren. The overall quality of the Midwest as a retirement location means that the decision doesn’t need to be difficult.

Where to retire is a big decision, so it’s normal to still have questions. If you’re asking yourself, should I stay in my state? Home care or an assisted living community? What is assisted living? We can help: Download our eBook here to learn more.

Reprinted with permission from Vista Springs Living.

Solitude enhances your social-emotional health and well-being

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By Patricia Roth, Michigan State University Extension


In a world that tends to be connected at all times, many of us find ourselves too often over-worked, over-extended and over-committed. As an example, think about walking across a college campus. It can be difficult to make eye contact with anyone because many people’s eyes are diverted to devices. We may feel we are connected, however this constant contact can lead to a deep disconnection within ourselves.


How do we get back in touch with our true self? What is the value in reconnecting with our self? Though spending time alone may often have a bad reputation, there is another perspective that says scheduling solitude into your routine can help you reap many benefits and rewards for yourself and those around you.


According to the Journal for the Theory of Social Behaviour, the article “Solitude: An Exploration of Benefits of Being Alone,” defines solitude as “disengagement from the immediate demands of other people—a state of reduced social inhibition and increased freedom to select one’s mental or physical activities.” In studying solitude, research shows there can be numerous positive outcomes to this practice, such as:

  • Freedom increases with the ability to engage in desired activities.
  • Creativity strengthens through using the imagination, discovering self-transformation and developing new thought patterns.
  • Intimacy increases by becoming more self-sufficient, pursuing passions and maintaining an awareness of strong relationships with others.
  • Spirituality can grow when given the space and freedom to question one’s place in the universe, personal thoughts and/or desires.

While for many of us it is not common practice to schedule time for solitude, it is crucial that in the midst of our busy lives we allow ourselves the gift of spending time alone.


Michigan State University Extension defines social-emotional health and wellbeing as the social, mental, psychological and spiritual aspects of an individual’s life across the lifespan. By spending time in solitude, we gain the chance to reconnect with our thoughts, desires and emotions. In turn, the strength of our relationship with ourselves, determines in large part our ability to connect with others in healthy ways.


Visit MSU Extension for more information or community support on improving your social-emotional health and well-being.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Paying for Assisted Living: 5 Financial Assistance & Funding Options

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

In 2014, only about 11% of adults aged 65 and older were covered by a long-term care insurance policy. Compared to the 52.3% of seniors who will require long-term care at some point during their retirement, retirees are underprepared for covering costs. But as people age, long-term care (LTC) coverage becomes cost prohibitive, which leaves seniors and their families wondering: “Where do we find the money to cover assisted living?” Here are five financial assistance and funding options to consider.

1. Life Insurance Conversions

Many people don’t realize that their life insurance is a financial asset that may benefit them today. If your loved one owns life insurance they no longer need, or premiums have become too expensive to justify the benefit, converting their life insurance policies into long-term care funds can help you cover assisted living costs.

 

This can be done in several ways. First, you can check with your insurance agent about the possibility of cashing in your policy, or receiving accelerated or “living” benefits. These are all different terms for the same process: the insurance provider will buy back the policy for a portion of its value (usually around 50-75%) so that the policyholder can apply those funds to long-term care or medical expenses. Some providers only cash in policies for policyholders who are terminally ill, while others are more flexible.

 

Another option is converting a life insurance policy to a “life assurance” benefit. This allows you to switch a life insurance benefit into regular long-term care payments, which can go towards all forms of LTC and senior housing.

2. VA Aid & Attendance Benefit

If your loved one is a veteran, they may be eligible for benefits that help to pay for long-term care and housing.

 

The Veterans’ Administration offers a special pension with Aid and Attendance (A&A) benefit that is largely unknown and often overlooked by wartime veterans and their families. Paid on top of a wartime veteran’s monthly pension, the A&A benefit allows for Veterans and surviving spouses who require assisted living additional monetary benefits. Most Veterans who are in need of assistance qualify for this pension. Aid and Attendance can help pay for care in the home, in a nursing home, or in an assisted living facility. While the amount you can expect from the benefit varies, the average is a maximum benefit is $1,949 a month for married veterans, $1,644 for single veterans and $1,056 for a surviving spouse.

 

Visit the US Department of Veterans’ Affairs for more information about eligibility and applying for the benefit.

3. Tax Benefits

Costs related to senior living at an assisted living community may be tax deductible for both the community member and their family caregiver if they meet the Internal Revenue Service requirements. This article from the AARP has more information.

 

You may also visit www.irs.gov, and particularly http://www.irs.gov/pub/irs-pdf/p502.pdf for more information on this potential deduction.

4. Your Home

There are several ways for your loved one to leverage their home to help pay for assisted living. While it may not be the preferred method, selling the home outright can help to cover a significant portion of the cost of assisted living. Another way for seniors to access their home equity is through a reverse mortgage. While this does require the homeowner to live in their home as a permanent residence, it can make sense in certain cases. For instance, if one spouse is able to live independently but the other requires memory care, a reverse mortgage can help the borrowing spouse pay for their partner’s long-term care.

 

If home equity accounts for a large portion of their net worth, however, seniors and their families should consider opting for a less immediate strategy. Converting the home to a long-term rental property, for example, gives you and your loved one access to steady income that can be put towards long-term care. However, managing a rental property does take quite a bit of work, and will affect your property taxes, so it’s not a decision to be taken lightly.

5. PACE

PACE, or Programs of All-Inclusive Care for the Elderly, is a Medicare and Medicaid program that helps seniors get the care they need. To be eligible for the PACE program, you must:

  • Be age 55 or older
  • Live in the service area of a PACE program
  • Require a high level of care (varies by state)

PACE is only available in certain areas, such as PACE of Southwest Michigan, and eligibility may vary by area. You can check here to see there’s a PACE program near you.

 

Cost shouldn’t hold your loved one back from receiving the care they need and the life they want. Check with your financial and tax advisors to see what strategies make sense for you, or contact a Vista Springs community today.

 

Reprinted with permission from Vista Springs Assisted Living.

Why Don’t We Talk About Age?

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living

 

It’s a question that some people dread: how old are you? There are many reasons people don’t want to talk about their age, but dodging, avoiding, and sometimes outright lying about your age could be doing more harm than good for your health, both mental and physical. Whether you’re comfortable with your age or thinking about it makes you squirm, there are some real, measurable benefits of coming to terms with your number of years.

Perceptions of Aging and Healthcare

One study by the University of Michigan set out to determine whether or not the likelihood of seeking preventative healthcare in aging adults was linked to their satisfaction with aging. Older adults are less likely than young- and middle-aged adults to use preventative healthcare services, with less than 30% of people over 50 meeting benchmarks for core preventative services. Efforts to address this gap have focused largely on making healthcare more accessible, both in terms of cost and physical access, but they have only been able to do so much. What is holding seniors back?

 

The study, testing if personal beliefs were a bigger deciding factor than accessibility when it comes to senior healthcare, found that seniors who were more comfortable with their age were far more likely to obtain screenings for chronic diseases and get more regular preventative care than those who weren’t. That means, when it comes to health issues and conditions such as high cholesterol, which is a major factor in heart disease, breast cancer, and prostate cancer, people who were more comfortable with aging were better prepared.

Why the Taboo?

So why is age such a touchy subject? There are many reasons why someone may be uncomfortable talking or thinking about their age, and they are by no means invalid or unimportant. Here are some of the most common:

  • End of Life. Mortality is a fact of life, but one that no one likes to be reminded of. While lifespans are growing longer thanks to advancements in medical interventions and technology, aging and retirement living still signals that we’re getting to the final stages of life. Fear of death, or fear of leaving behind loved ones and friends, is completely rational, but it can cause dissatisfaction with aging.
  • Changes in Ability. As the human body ages, many changes occur – you may notice it’s harder to hear the person talking to you, or that reading strains your eyes. You may experience achy joints or loss of focus. While exercise, diet, and healthcare can all play a part in slowing signs of aging, these small, progressive changes can be frustrating and scary.
  • Changes in Appearance. Some may consider worrying about appearance changes to be vain or somehow attached to ego, but how you see yourself plays a large part in your mental health. Wrinkles and white hair change how you look, and it’s not vain to miss how you looked when you were younger. Just don’t let your appearance determine your self-worth!
  • Ageism. Ageism is, sadly, a common prejudice in the United States. Aging and elderly adults are often seen as less capable than younger and middle-aged adults. Whether in professional settings or on the road, younger people tend to doubt seniors’ ability to perform complicated tasks, and no one wants to be seen as less capable than they are.

Age may be just a number, but it’s also just part of living. Being more comfortable with your age can actually help you enjoy life more, but there’s no easy or quick solution. Coming to terms with how old you are requires introspection, discovery, and support from loved ones, so don’t worry if you still hesitate before stating your age or putting your birth date on a form. You’re on your way to a healthier, happier you.

 

Reprinted with permission from Vista Springs Assisted Living.

 

Many Americans face pain, depression in their final year

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By Amy Norton, HealthDay

 

For a growing number of Americans, the final year of life is marked by pain, depression and other distressing symptoms, a study has found.

 

Experts said the study, published in Annals of Internal Medicine, highlights disturbing shortcomings in the U.S. health care system.

 

Researchers found that between 1998 and 2010, the number of Americans who suffered pain in their last year of life rose from 54 percent to 61 percent.

 

Meanwhile, the prevalence of depression rose from 45 percent to 57 percent, while other symptoms — such as breathlessness, confusion, severe fatigue and incontinence — either increased or did not improve.

 

“These findings are troubling,” said senior researcher Dr. Karl Lorenz, of the Pardee RAND Graduate School and the University of California, Los Angeles.

 

The increase in end-of-life symptoms, Lorenz said, has occurred despite national efforts to improve end-of-life care, dating back to the 1990s.

 

Those efforts have made a difference. The number of Americans in hospice care doubled between 2000 and 2009, the study noted. Hospice care focuses on easing symptoms and improving quality of life for people with a terminal illness.

 

But often hospice care isn’t offered until the last few weeks or days of life, Lorenz said.

 

“It’s often ‘tacked on’ to more-intensive care,” he said.

 

However, another expert said the findings are not actually about the typical American’s final year of life — because many people with chronic diseases are suffering these symptoms long-term.

 

“I think the findings are very valid, but the conclusions about what they mean are not,” said Dr. Sean Morrison, who directs the Hertzberg Palliative Care Institute at Mount Sinai Icahn School of Medicine in New York City.

 

“I think you’d see a high prevalence of these symptoms if you looked at older adults’ last two years of life, or last three, or last five,” Morrison said.

 

The issue, he said, is that more and more Americans are living longer with chronic ills — from heart and lung disease, to painful arthritis, to Alzheimer’s disease. At the same time, the health care system has grown increasingly specialized and “organ-specific,” with less focus on primary care.

 

“We’re doing a very poor job addressing the multiple health conditions so many older Americans have,” Morrison said. “We’re focusing on treating organs, and not on improving people’s quality of life.”

 

Morrison said the health care system — including medical schools — needs to pay much more attention to palliative care.

 

Palliative care refers to therapy that focuses on easing physical or psychological symptoms, rather than curing a disease. Hospice care, which is intended for people with a limited time to live, is one form of palliative care.

 

Other forms, though, can start as soon as a serious medical condition is diagnosed, and given along with treatments aimed at battling the disease. Usually, a team of providers, including nurses, nutritionists and social workers, is involved.

 

But Morrison said that to many people, including doctors, “palliative” is synonymous with dying. So it’s often not offered, even if it’s locally available.

 

“Other research shows that the overwhelming majority of Americans do not have access to high-quality palliative care,” Morrison said.

 

The current findings are based on a periodic health survey of older Americans. Between 1998 and 2010, slightly more than 7,200 study participants died, and their family members were asked about symptoms their loved one had suffered in the last year of life.

 

Over time, problems like pain, depression, periodic confusion and incontinence grew more common. Other symptoms, such as fatigue and severe weight loss, held fairly stable.

 

Lorenz said part of the increase could be due to awareness. More doctors may be asking family members about those symptoms — which would be a good thing, he said.

 

But the fact that pain and other distressing symptoms are so common is disturbing, he said.

 

Morrison agreed. “This really is an indictment of the health care system,” he said. “And the public should be outraged.”

 

He and Lorenz suggested that older adults ask their doctors about any palliative services available for their symptoms — at any point in the course of a disease.

 

Medicare covers hospice care, and many Medicare Advantage plans pay for other palliative services, Morrison noted.

 

But relatively few research dollars, he added, go into palliative care. “We invest so much in finding disease cures,” Morrison said. “We should also be investing in making life better for the people living with these diseases right now.”

 

Reprinted with permission from Spectrum Health Beat.