So what can you do keep a healthy diet this summer? Or make sure your loved ones keep a healthy diet?

For starters, remember the most important thing to put in your body this summer is water! In fact, many medical professionals advise people to drink half of your weight, in ounces, of water per day. So if you weigh 140 pounds, you should consume 70 ounces of water minimum each day.

Something else you can do this summer, especially when you are a guest at a summer party or barbecue, is to make healthy food choices. This means choose raw vegetables instead of chips, and leaner proteins vs. fatty ones. You may also want to choose fruit for dessert instead of high-sugar options, such as cookies, cake or ice cream. To keep yourself in check when you are a guest, you can also bring a healthy dish to share with others. There are many people who will appreciate a healthy meal option.

When you are at home or entertaining, don’t be afraid to try new recipes. There are a lot of wonderful summer recipes you can enjoy and delight your friends and family with, such as egg-white omelets, vegetable pizza, summer salads, fruit tarts and more! Other healthy summer desserts include homemade popsicles made directly from blended fruit and their juices.

When it comes to snacking this summer, try to stay clear of chips and cookies, and instead stick to fruits and vegetables. Another tasty healthy alternative to chips is air-popped popcorn.

One more great way to eat healthy this summer is to stay busy. Many people eat (especially snack!) when they are bored and not even hungry! By staying busy and active you will be less likely to eat when you aren’t really hungry.

With a little planning, and grocery shopping, you can enjoy a healthy but delicious diet this summer!

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For seniors, however, summer weather can also bring special health concerns. But don’t worry! There is no reason seniors can’t enjoy the fabulous weather summer has to offer! Here are seven tips to ensure a happy and healthy summer season.

1. Don’t get too hot.

Everyone should be sure to not get overheated. Being outside for even shorts amount of time when it is very hot can create problems for seniors or anyone with medical concerns. So try to stay cool as much as possible. There are many air-conditioned places to visit during the summer, such as museums, shopping malls, libraries and more.

2. Stay hydrated.

This is probably the most important piece of advice to follow during the hot summer months (or any time!). Be sure to drink water often throughout the day. Carry water with you when out and about, too.

3. Dress appropriately.

It is important to dress appropriately for the weather. In the hot, summer months wear cotton and other natural fabrics to help keep you cool. Even better, make sure your clothes are lighter-colored, which is less likely to attract the sun than darker colors. Loose fitting close are also usually more comfortable in the heat than tight-fighting clothes.

4. Wear sunscreen.

Everyone should wear sunscreen – and not just in the summer! Sunscreen is one of the top defenses against skin cancer.

5. Wear a hat.

Hats are important to wear on the days when the sun is shining bright. They can prevent sunburns to the scalp and some will also help protect the eyes.

6. Wear sunglasses.

Speaking of protecting your eyes, don’t forget to bring your sunglasses with you when you leave the house this summer. Not only can sunglasses make your eyes feel comfortable, they can protect your vision, too!

Don’t let the sun scare you into staying home during the beautiful summer weather! By following these tips, you can get out and have fun!

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Asthma can affect people of all ages. In fact, 1 in 12 people in the United States are diagnosed with asthma.

The most important thing that you can do for asthma is manage its symptoms, which sometimes increase in the warmer spring and summer months. Here are some tips to help keep asthma symptoms under control during this time.

Clean often.

Vacuuming and dusting regularly can help ease asthma symptoms. This is because pollen can collect within dust, so keeping your home as dust-free as possible can help reduce your asthma symptoms.

Keep the air conditioner on and the windows closed.

In your home, in addition to dusting and vacuuming often, it can help to keep your windows closed and your A/C running! Although this may increase your electric bill, it will most likely reduce your asthma symptoms. The reason? The pollen will stay outside.

Check the pollen counts.

Pollen counts are usually published daily in the newspaper, available online or on television weather reports. Keep updated daily on your area’s pollen counts. When the pollen count is high, try to stay indoors as much as possible. If you must go out, take a shower and change your clothes after returning home.

Take your medication.

In months when your symptoms increase, you may want to ask your doctor if you should increase your medication dosage, or take it preventatively instead of just when symptoms arise. But again, it is important to ask your doctor first.

Upgrade your air conditioner filter.

Another great way to help reduce allergy symptoms is to swap out your current air conditioner filter for a high quality filter that filters out more allergens than a standard filter.  There are some great ones to choose from and you will definitely notice a difference in your home.

Follow these tips and you or your loved one will breathe a little easier this summer.

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Did you know that one in three senior citizens experience a fall each year?

Falls can occur for many different reasons. Perhaps it’s icy and slippery outside. Or maybe there is something in a person’s walkway that causes them to trip. Another cause of a fall could be declining vision or balance issues. However, no matter what the cause, the result can be the same – a hip fracture, head trauma, or worse.

There are many simple things you can do to decrease the chance of a fall.

For starters, make sure you to visit your optometrist on a regular basis. Having your eyes checked yearly to make sure your eyeglass prescription is current can be one of the easiest things you can do to prevent a fall.

One of the best things you can do to reduce falls is to make sure the walkways in your house are clear.  Move any plants, decorations, or any clutter that may get in your way.  And don’t be afraid to ask your company to keep things off for the floors to avoid tripping.  This is especially important if you are experiencing visions problems or loss of visions.

Something else you can do to help prevent a fall is to remain as physically active as possible. Simple exercise such as walking, yoga, lifting light weights and walling in a pool are ideal because of the benefits they provide: improving balance, increasing strength, and maintaining both flexibility and coordination.

Another important thing you can do to decrease the chances of a fall is to review your medications and dosages. This includes both prescriptions and over-the-counter medications. If any of the medications you take can cause dizziness or fatigue talk to your doctor about your concerns.

One simple thing you can do is to wear properly fitting shoes, with skid-free soles. You may also want to avoid high-heeled shoes or walking in socks or stockings without shoes, especially on hard floors.

When it comes to falls, prevention is always the best option. However, sometimes even if you take all the right precautions, a fall can still occur. If that happens, try to stay calm. If you are not able to get up easily, call for help or crawl or slide to the closest telephone to call a friend or relative, or 9-1-1.

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Pain management among seniors is a special concern. In fact, more than 50 percent of seniors report having pain, and 75 percent of them report having pain in multiple locations, according to the National Institute of Health.

Luckily, there are several ways pain be alleviated or reduced. While medications are available, both by prescription and over-the-counter, there are also many options to help decrease pain naturally.

One of the best natural ways to reduce pain is through exercise. Even light, simple exercise and stretching can help decrease pain. (Added benefits of exercise can also reduce depression and improve the mood.)

Cold therapy, such as ice packs, can also be a great way to decrease pain, especially when the pain is associated with inflammation.

Acupuncture is another natural option that has been proven to relieve pain. By having a professional use small, thin needles targeted to relieve pain, may people have found relief. Massage therapy is also a choice many use to find relief from pain.

Chronic pain can sometimes be managed by behavior therapy, and coping techniques. Physically therapy can often help pain, too.

Remember when trying new ways to help reduce your pain, whether medically or naturally, you should always visit your physician first.

Are you a senior or a caregiver to a senior that is living with chronic pain?  Give us a call at The Nurses Guild.  Our caregivers are trained on how to manage chronic pain.  We can come to you and help you manage pain in your own home.

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You may be looking for some unique ways to welcome the Spring season. This is the perfect time to add new activities to your schedule. Here are some ideas on how to enjoy the season without adding unwanted stress to your body!

Gardening

Gardening is the perfect Spring activity. It is relaxing, nonstrenuous, and is a great way to enjoy the gorgeous weather. Gardening can also be rewarding as you watch your plants and flowers grow and bloom over the coming weeks and months.

Taking a Walk

Taking a slow (or brisk if you are able) walk is wonderful for your health. And there is no better time than Spring to get out and take a stroll.

Sitting Outside

Even just sitting outside on your porch in a comfy chair is a relaxing Spring activity. Take some deep breaths, look around at the blooming flowers or birds flying overhead. Or sit outside at a local coffee shop and do some people-watching!

Visit a Farmer’s Market or Art Festival

Be on the lookout for farmer’s markets or festivals that may be taking place in your area. These are great opportunities to take peaceful strolls while talking with friends and possibly picking up some new items for you home.

These are just a sample of the many things you can do to get out and enjoy the Spring weather. Other ideas include: fishing, picking flowers, crafting at an outside picnic table, and feeding nearby birds. Enjoy!

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It’s officially Spring! The weather is beautiful and flowers are blooming. It’s the perfect time to create a renewed sense of health and well-being!

There are many ways to take advantage of Spring when it comes to improving your health. Here are some great tips to help inspire you:

Eat Healthier.

Along with great weather, Spring also brings great produce! This season welcomes lovely fruits and vegetables that we haven’t been able to enjoy during the Winter season, especially if you try to eat according to the seasons.

Be Careful of Allergens.

Those beautiful trees and flowers that bloom during Spring can also cause some unwanted effects for allergy sufferers. If you’re sensitive to pollen, look up the pollen count for your area each day before heading out. You may also want to consider taking an antihistamine to help prevent your usually harmless allergies from turning into more serious respiratory problems.

Sitting Outside

The lovely Spring weather may have you being more active than you were doing the Winter months. This activity can easily cause dehydration, so be sure to drink more water than usual if you are participating in outdoor activities.

Wear Sunscreen.

Any time you plan to be outside, be sure to slap on the sunscreen! Choose one with a minimum SPF 30 and don’t be shy – apply it liberally!

Dress for the Weather.

In addition to wearing sunscreen, be sure to also choose the correct clothing for your climate. Lighter colors will attract less sun. Layers are perfect if you live in an area where it may be cooler in the morning and warm as the day continues.

With a little planning, you can safely enjoy all of the warmth and beauty the Spring season has to offer!

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Adjusting to Daylight Savings Time is tough for all of us, but for seniors the change of time can be even more challenging.

The main issues that can be affected by Daylight Saving Time are getting to sleep at your usual time, and waking up in the middle of the night. Getting a good night’s sleep is important for everyone, therefore, if you don’t sleep enough at night, you may face other difficulties during the day. Such as changes in your appetite, nausea or stomach distress, tiredness throughout the day, moodiness, and loss of concentration. These issues can lead to other health risks. For example, being tired or not feeling well during the day can increase someone’s chances of falling. On a more serious note, for some people with existing health issues, sleep disturbances can increase symptoms of dementia and even increase the risk of a heart attack.

There are many ways you can help someone who may be having a particularly difficult time adjusting to Daylight Savings Time. For starters, help them relax before bedtime. Perhaps having a nice chat would be enough to help put their mind at ease. Other ideas are a cup of herbal tea, or helping them avoid loud sounds or bright lights in their bedroom by adding an extra window shade. You should also encourage them to avoid caffeine at night and to keep the television turned off. Studies have shown that watching television at night can make it more difficult to fall asleep. It is also important for people to stay on their same routine. This is particularly critical when it comes to their medication schedule.

Another great way to encourage deep sleep at night is to be as active as possible during the day! Light exercise such as taking a walk on a beautiful Spring day can do wonders for the ability to sleep at night. Even sitting outside and getting some fresh air can help.

With these tips in mind, hopefully you can make the adjustment to Daylight Savings Time easily!

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When someone is sick or aging, family and friends usually express concern over their loved one. This is a common reaction, especially when someone you care about is ill. However, it is also important to remember that the caregiver (who is likely another family member or friend) may also need help during this difficult time. Caregivers are sometimes forgotten while people, understandably, usually have their thoughts on the patient.

A caregiver’s life is impacted by their role of dedicating their life to caring for their loved one. While it can also be emotionally rewarding to be able to help someone they care about, it also can have negative effects. Caregivers often experience depression, anxiety and stress. In fact, according to caregiver.org, between 40 and 70 percent of caregivers have depression, many even meeting the criteria of major depression. Many caregivers also have anxiety.

Asking caregivers how they are feeling can bring answers such as “angry,” “frustrated” or “helpless.” In addition to those feelings, caregivers can lose a loss of their own identity, as their life is being defined by caring for someone else. This can lead to other mental health challenges, such as low self-esteem.

A caregiver can also experience physical signs of stress, such as exhaustion or memory loss stemming lack of sleep caused by stress. Caregivers complain of other physical problems, including headaches, stomach distress and aches. Some caregivers are so stressed that can even develop heart disease as a result.

So what can a caregiver do to help reduce their stress? For starters, they should not be afraid to ask for help. Perhaps care for the patient can be divided among several friends or family members instead of all the responsibilities falling on just one person. There are also support groups for caregivers, which can be a great place to openly talk about their feelings as well as hear tips about how to cope with the stress of providing care for a loved one.

If you know someone who is a caregiver, there are many things you can do to help. Bring over a home-cooked meal. Caregivers can forget to eat healthy, and spend their time worrying about their ill loved-one’s eating habits. Caregivers may also be neglecting their own home. Offering to come over and help them clean the house, mow their lawn, or grocery shop would be greatly appreciated. Even just a telephone call to let your loved one know you are thinking about them can make a world of difference.

Caregivers are people, too. Next time you think about a sick friend or family members with love, take an extra minute to think about the person who is helping care for them.

If you are a caregiver and need help caring for your loved one, please consider giving The Nurses Guild a call. We know how stressful your situation can be and we are here to help!

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Are you trying to stay healthy as a senior? Many seniors are concerned that exercising might hurt or injure them, but if done correctly can be very beneficial. Exercising, even as a senior, can help you lead a healthy lifestyle and prevent joint damage and other issues as you age. Always consult your personal physician before starting an exercise program and be aware of and work within your limitations.

The key is knowing the right exercises and doing them correctly and in proper form. With the proper exercises and form, you can not only avoid injury to yourself and joints, but also maintain or increase your balance, strength, and mobility. So today we would like to give some examples of easy exercises seniors can do to get started.

Sit-to-Stand

Standing up without using your hands is a simple exercise that almost anyone can do. Doing sit-to-stands help build mobility and are great for personal fitness. This exercise can even be used to gauge whether someone is healthy enough to live alone or needs additional care.

To do a sit-to-stand, stand in front of a chair or similar surface with your feet in line with your shoulders and your arms held out straight, bracing your core. From there you slowly bend your knees and push your hips back onto the chair, pause and then press through your feet to stand back up again. This is one rep. Avoid using your hands or swinging for momentum. Aim for two or three sets of 10 reps a day.

Tandem Stance

This exercise is commonly used to test someone’s balance, making it a great way to improve balance and lower your risk of falling. This is also a simple and short exercise to do, making it great for people who might be busy or low on time. To make it harder you can also add weights or not use a wall to start.

Stand with your feet together and brace your core. Then while holding on to a wall or sturdy structure, such as the back of a chair, step one foot ahead with the heel pressing against your back foot’s toes, forming a straight line. Hold the position for 30 seconds or more before switching feet and repeat.

Farmer’s Walk

Walking is something you should be doing every day; this exercise helps build strength with a simple form. This exercise will help make any activity easier and build your upper body and core. You can also add more weight to your arms to build up grip strength as well.

Stand with feet hip-width apart and have a weight in each hand at your sides, your palms should be facing your body. Brace your core and slowly walk forward. Do this for 30 seconds or more than repeat in the opposite direction.

Single-Leg Stand

The Single-Leg Stand is another simple but vital exercise to help build core strength, balance, and improve your ability to do everyday tasks such as climbing stairs. This can also be done daily in no time at all.

Stand with your feet together and brace your core. From there, hold on to a wall or similar structure, lift one foot into the air and keep yourself from leaning to one side. Hold for 30 seconds or more before switching feet and repeat.

Wall Push-Ups

Push-ups are a staple of the exercise world, but some seniors might find it hard to get off the floor after doing afterwards. Wall Push-Ups are a great alternative and build upper body strength and your arms.

Stand in front of a wall and place your hands up against the wall directly in front of your shoulders. From there, keep your body straight and bend your elbows to lean into the wall, stop with your face close to the wall and straighten your arms to push your body from the wall. Do 2 or 3 sets of 10 reps.

And there you have it! Some simple, but great low impact exercises seniors can benefit from to promote a healthy lifestyle. If limitations do not permit you to do every exercise, simply select those suitable for you. If you do not have balance or mobility problems, a regular exercise routine will keep you active for years to come. If you are just starting to exercise, you’ll find that over time your body will become stronger, you will be less prone to injury, and you will be more mobile. Why not get started today and be on your way to leading a healthy lifestyle. Contact Us for more tips or additional information.

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