BONES HEALTH AFTER THE AGE OF 65

As we grow older, our bones and muscles start to weaken and lose their strength. A lot of seniors suffer from osteoporosis or are at risk of suffering from it.As we grow older, our bones and muscles start to weaken and lose their strength. A lot of seniors suffer from osteoporosis or are at risk of suffering from it. When old bones start to be lost at a faster rate than new bones can be formed to replace them. In some men, and more frequently women, this bone-loss is very severe. Their bones become weak, fragile and liable to break easily. This condition is known as osteoporosis.

Activity levels tend to drop as we get older because of various reasons such as lack of energy, Fear of falling or hurting yourself, joint pain, stiffness, etc. Level of activity drops and this causes the muscles and bones to weaken increasing the risk of osteoporosis.

One in four women and one in eight men over 60 years of age suffers a fracture due to osteoporosis. Bones at the highest risk of fracture are the hip, spine and wrist. Women are at a much higher risk because during and after the menopause they experience rapid bone-loss following reduction in female hormone oestrogen. Bone-loss at this stage can be prevented by hormone replacement therapy. Apart from causing pain, fractures can make independent living difficult and may cause long-term problems with mobility. We are not certain about the exact number of Indians having osteoporosis. In view of the general poor nutritional status and faulty lifestyles it is expected that the number may be very high. There are some simple measures one can take to prevent fractures whatever the age. As you grow older, you are more likely to have a fall; so it is important to take a look at your home to make it as safe as possible. Some simple, practical steps you could take are the following:

• Be careful about anything that might make you trip or slip.
• Keep objects of everyday use at a reasonable height to avoid reaching or bending.
• Ensure well-lit corridors and staircases regular vision tests will ensure that your sight is adequate.
• Eat meals rich in calcium and vitamin D.
• Exercises that improve balance and coordination should also be done such as Yoga or tai chi.
• Avoid sitting for long stretches. Get up and walk a little in every 20-30 minutes.
• Maintain appropriate weight
• Go for regular check-ups of Calcium and vitamin D.
• Regular eye and hearing ability check-ups should also be part of lives of people above 60.
• Take medication regularly.

For more information on bone health and other physical health log on to our website Old Age Solutions

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BLOOD PRESSURE

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60–70 times a minute at rest), it pumps out blood into the arteries. Blood pressure readings are given in two numbers, such as 120/80, which is considered as the average BP reading for adults. However, a slightly higher or lower reading (for either number) is not necessarily abnormal. High blood pressure usually does not has any symptoms and is therefore called a silent killer. Most people may not know they have it until they have trouble with their heart, brain, or kidneys. In many seniors with high blood pressure, a single specific cause is not known. This is called essential or primary high blood pressure. In some people, high blood pressure is the result of another medical problem or medicine. When the cause is known, this is called secondary high blood pressure. Risk factors for high blood that caregivers can watch for include: • Overweight • A family history of high blood pressure • Pre-hypertension (that is, blood pressure in the 120–139/80–89 mmHg range) • Men over age 45 • Women over 55 • Other things that can raise blood pressure include: • Eating too much salt • Drinking too much alcohol • Not getting enough potassium in your diet • Not doing enough physical activity • Taking certain medicines • Having long-lasting stress • Smoking (smoking can cause a temporary rise in blood pressure) High blood pressure (also called hypertension) can result into: • Having a stroke • Developing kidney damage • Heart disease and many other serious health problems. • Dizziness • Faint and may consequently fall and incur an injury • When the kidneys don’t function properly, you may excrete too much calcium in your urine. If not enough calcium remains in circulation for your bones, bone density decreases, increasing your risk for osteoporosis. Bones become weak, brittle, and more prone to fractures and breaks. • Stressed Out Arteries and Blood Vessels If you have high blood pressure, your healthcare professional will recommend that you • lower the amount of salt in your diet, • take more exercise, • stop smoking if you smoke, • lose weight if you are overweight • eating healthy foods such as fruits, vegetables, and low-fat dairy products • Limiting alcohol intake • If these measures do not work well enough, might also suggest that you take certain medications to lower your blood pressure to a safe level. Blood pressure medications should be started slowly in older people and increased gradually, to avoid any sudden drop in blood pressure levels. Medicines will control blood pressure, but they cannot cure it. Your elderly will need to take blood pressure medicine for a long time. For more tips log on to our website http://oldagesolutions.org

Indoor Recreation

Hello there seniors!
If you're looking for things to do without having to leave your home then today’s blog will be of great help to you. Some of the amazing indoor recreational activities are:

• Puzzles:A regular feature in the newspaper everyday, puzzles have a capacity to involve you for hours together, as they can be very addictive.
• Scrapbooking: Gathering your photos and mementos together in one place is a fun walk down memory lane. Even better, it helps you organize your treasures.
• Journaling: Try writing your thoughts down in a book for emotional therapy or as creative exercise. Who knows? You might even discover a hidden talent for writing. Maybe the next great American novel is hiding in your head!
• Tap dancing: Who says indoor activities have to be sedentary? Put on those dancing shoes and boogie!
• Board Games: Who said board games are for children? If you do have a companion, whether it is a partner, friend, neighbour, servant, or a grandchild who is willing, playing Ludo, Carrom, chess, Chinese checkers and even cards is a great idea.
• Breakfast, lunch, or dinner club: Gather a group of friends and meet on a regular basis for meals and good conversation.
• Jewellery making: Even if you're a beginner, it's easy and fun to string beads onto cord to make necklaces and bracelets. After you've mastered the basics, you can expand your skill set.
• Zumba Gold: If tap dancing isn't your thing, but you still love dancing, sweating, and burning calories, try Zumba Gold. Zumba's a high energy Latin-inspired dance workout, and the Gold variety was designed with seniors in mind. You can find these classes at gyms, community centers, and dance schools.
• Take a computer class at your local college or university: Find out what the big deal is with social networking, how to burn CDs, how to purchase the best computer, and more.
• Work on your memoir or learn to write poetry: You can locate how-to books at your local library or book store or enrol in a class that will teach you the basics and get you started.

For more activities and recreation centres log on to our website Old Age Solutions

Balanced Diet

Whatever your age might be, it is important to eat a balanced diet.If you eat well, you are likely to feel healthier, stay active for longer and protect yourself against illness.In later years specially, you are what you eat. Eating regular meals and snacks is a good habit. If you get used to missing meals,or eating unhealthily, you may start to feel tired and depressed. It is rightly said that, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” After the age of 65, immune system gets weak and you are more vulnerable to food poisoning and consequently dehydration. Older people take longer to recover from any disease and hence more attention should be paid to what you eat.
Four food rules you must follow:

• Eat something of everything and not too much of any one thing.
• There is no one food you must have. If you dislike something choose something else which will be equally nourishing.
• Some foods are better for you than others. Try to avoid foods which give you verylittle value (nourishment) for your money.
• Try to drink six to eight tumblers of liquid per day even if you don’t feel thirsty.

If you follow the four food rules and the good-food guide outlined above, vegetarianism is probably as good a way of life as non-vegetarianism.
Foods that you should avoid after the age of 65 are:

1. Raw or runny eggs: Raw eggs increase the chances of food poisoning. Mayonnaise, certain omelettes, sauces that contain raw eggs should be avoided.
2. Frozen, processed and restaurant foods are typically extremely high in sodium, and should be avoided or only be a very small part of the diet.
3. Cold Meat: Many cold meats such as salami, Parma ham, chorizo and pepperoni are not cooked, just cured and fermented, so there's a risk that they contain toxoplasmosis-causing parasites.
4. Uncooked food: uncooked food such as Shell fish, sushi, raw milk, sprouts can contain bacteria that could cause poisoning.
5. Too much salted food: Salt causes your body to retain water and the extra water your body stores raise your blood pressure.
6. Bacon: Bacon can cause joint problems. If you are suffering from Arthritis you must avoid bacon, along with meats, egg yolks, corn, sunflower, safflower, soybean and cottonseed oil, margarine and pretty much anything fried.
7. Too much sweet: too much sugar can cause and worsen diabetes, also lead to further health problems such as cardiovascular disease, kidney damage or nerve damage. Diabetes further leads to a lot of health related issues.
8. Cold drinks: sugar-sweetened beverages like sodas should not be consumed to help prevent diabetes and weight gain.
9. High Trans-fat food: Like sugar, excess trans-fats make the skin look stiff and inflexible. "Trans fats clog and stiffen the arteries and smaller blood vessels," which makes the skin look old
10. High caffeine products: Number of cups of Coffee and tea per day should be very limited. Coffee and caffeinated products also dehydrate the body, making you look tired and worn out. They also cause acidity.
11. Fried food: Fries food increases cholesterol and contributes to collagen break down in the skin, making one's skin look wrinkled and worn out

Some important tipsthat every senior must take about eating habits are:

1. People who eat at least five cups [of fruits and vegetables] a day have lower blood pressure, lower cardiovascular disease, lower rates of cancer; they have a better immune response; usually they're leaner and have lower rates of diabetes and obesity
2. Eat a variety of foods from the main food groups to ensure your diet contains as many different nutrients as possible.
3. Antioxidants like vitamin C can even help keep your skin younger-looking. One study linked eating lots of yellow and green vegetables to fewer wrinkles.
4. Eating whole grains rich in fiber -- oats, quinoa, barley, wheat, and brown rice -- lowers your chance of developing type 2 diabetes.
5. Snacking on nuts cut the risk of high blood pressure and high cholesterol by about 20%. You only need to eat 1/4 of an ounce a day to get the benefits -- that’s about 4 almonds.
6. Go easy on high-fat meat, high-fat dairy, and bakery treats. The saturated fat found in these foods can clog your arteries, which can lead to heart problems.
7. Eating foods containing fibre could be good for your digestion. Constipation tends to become more of a nuisance as you get older, but fibre-rich foods can prevent constipation and other digestive problems.
8. Prepare meals rich in Omega 3 fatty acid as they have been proven to reduce inflammation, which can cause heart disease, cancer and arthritis. They can be found in flaxseeds and flaxseed oil, walnuts, canola oil, and different types of fish.
9. Organic ketchup contains lycopene which is a cancer fighting phytochemical. Organic ketchup should be used instead of commercial ketchup because it contains three time the lycopene.
10. Fruits and vegetable’s peel is sometimes the most nutritious part of it which should not be thrown away.
11. Dark chocolates are rich in antioxidants and caffeine, a natural stimulant that enhances focus and concentration.
12. Cinnamon is known to lower blood sugar, blood pressure and stress.
13. Bananas are rich in potassium and can naturally lower blood pressure.

For more tips and a guide to the food you should try to eat every day log on to our website old age solutions

DOs & DONTs in an Earthquake

1. Before an earthquake
   • Follow and advocate local safe building codes for earthquake resistant construction.
   • Follow and advocate upgrading poorly built structures.
   • Make plan and preparation for emergency relief.
   • Identify the medical centres, fire fighting stations, police posts and organise relief society of your area.
   • Know the electric and water shut off locations in your house.
   • Heavy objects, glasses, cutlery should be kept in lower shelves.
   • Flower pots should not be kept on the parapet.
2. During an earthquake
   • Keep calm and reassure others.
   • During the event, the safest place is an open space, away from buildings.
   • If you are indoors, take cover under a desk, table, bed or doorways and against inside walls and staircase. Stay away from glass doors, glass panes, windows or outside doors. Do not rush to go out of the building, to avoid stampede.
   • If you are outside, move away from buildings and utility wires.
   • Once in the open, stay there till the vibrations stops.
   • If you are in a moving vehicle, stop as quickly as possible and stay in the vehicle.
   • Free all pets and domestic animals so that they can run outside.
   • Do not use candles, matches or other open flames. Put out all fires.
3. After an earthquake
   • Keep stock of drinking water, foodstuff and first-aid equipment in accessible place.
   • Do not spread and believe rumours.
   • Turn on your transistor or television to get the latest information/bulletins and aftershock warnings.
   • Provide help to others and develop confidence.
   • Attend the injured persons and give them aid, whatever is possible and also inform hospital.
   • Be prepared for aftershocks as these may strike.
   • Close the valve of kitchen gas stove, if it is on. If it is closed, do not open. Do not use open flames.
   • Do not operate electric switches or appliances, if gas leaks are suspected.
   • Check water pipes, electric lines and fittings. If damaged, shut off the main valves. Do not touch live wires of electricity.
   • If needed, open doors and cup boards carefully as objects may fall.

The seismic zone map of India for India, as published by Greenpeace India, is as follows:

Tips to Boost Your Nutritional Health

As you make food choices to improve your nutrition, keep these tips in mind:

Stick to healthy fats. Choose healthy fats found in seeds, nuts, avocados, fatty fish, and vegetable oils rather than saturated fats and trans fats.

Drink up. Water, of course. To stay hydrated, drink a lot of water and non-caffeinated beverages and eat foods with high water content (like soups, cucumbers, grapes, and melons) unless instructed otherwise by your doctor.

Opt for whole grains. These fiber- and nutrient-rich foods will help your digestion and protect your heart. Choose brown rice, whole grain cereals, and whole wheat bread instead of white bread and refined grains.

“Rough up” your diet. Include a variety of high-fiber foods every day, such as raw fruits and vegetables and whole grains. These foods help cut down on constipation; provide the vitamins, minerals, fiber, and nutrients that you need for healthy aging; help maintain your weight; and reduce your risk of heart problems. If you’re not sure you’re getting enough fiber, talk to your doctor about supplements.

Pack in protein. Power your body with lean proteins like beans, eggs, chicken and fish, lean meats, and nuts.

Remember that calcium is critical. Everyone needs calcium to protect bone health, but seniors should really bone up on calcium-rich foods like low-fat dairy products. A calcium supplement, usually paired with vitamin D — its partner in bone building — can also help you get what you need.

Shop for B12. As an older adult, you should also look for foods, like cereals, that are fortified with vitamin B12. Because of the body’s decreased ability to absorb B12, getting more through diet and supplements will ensure that you meet your requirements.

Now that you know what to do, you can make the necessary changes to your diet and a real commitment to your senior health. It's fine to start gradually: Exchanging junk foods for healthier options is a good first step. But try to make changes every day that will bring you closer to your goal of a healthy diet and supplements will ensure that you meet your requirements.

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Elderly Depression

Elderly depression is a condition that is under-diagnosed. The primary reason why doctors, caregivers, and family members don't recognize it is because the symptoms of depression are different in seniors than in younger people.

Symptoms of Depression

Common symptoms of depression are:

• Feelings of deep sadness, hopelessness, and/or worthlessness
• Lack of ability to enjoy everyday life
• Difficulty concentrating
• Low self-esteem
• Headaches, constipation, or chronic pain. In depressed individuals, these complaints tend not to respond to generalized treatment
• Changes in appetite, such as a lack of interest in food or overeating
• Changes in sleep patterns, such as a difficulty falling asleep/staying asleep or sleeping more than usual

Symptoms of Elderly Depression

• Elderly depression can also manifest the following symptoms:
• Irritability
• Excessive worry
• Feelings of guilt or self-blame
• Headaches or muscle pain
• Difficulty sleeping
• Stomach trouble or constipation

Risk Factors for Depression

• Certain life events may put an older person at increased risk for becoming depressed. These include:
• Death of a spouse or partner
• Retirement
• Major illness
• Lack of social contact/shrinking circle of friends
• Senior citizens with depression are also at an increased risk for problem with alcohol abuse, due to retirement and social isolation. Incidentally, some medications are known to cause depression, and seniors tend to take more prescription medication than younger adults. Another issue is that many of the elderly don't always take their medication as prescribed.

Getting Help

The first step in getting help for the possibility of elderly depression is to see a physician for a complete wellness physical. If the individual is withdrawn or confused, a family member or caregiver should accompany him or her to the doctor's office. Whether the senior goes to the doctor's office alone or not, the doctor will need a detailed medical history.

Be sure to tell the doctor about all medications being taken. This includes both prescription drugs and over-the-counter products. The easiest way to deal with prescription medications may be to bring the bottles to the appointment. Depression can be caused by the medications themselves. It can also occur as the result of interactions between different medicines.

If no physical cause for the symptoms is found, then the individual should be seen by a mental health professional. The best choice is someone who specializes in the care of seniors or a health care provider who has experience treating people in this age group.

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