In our continuing series focusing on health and wellness for older adults and the elderly, Part 4 discusses how you can promote better health for eyes, ears, teeth and skin.  As noted in previous blog articles in this series, your body goes through a normal process of changes that affect your physical, mental and emotional make-up. Scheduling annual medical and dental exams is very important.

MY EYES AND EARS

What to expect:  EYES:  Older adults as they age may experience difficulty focusing on objects that are close.  Sensitivity to glare and properly adapting to various levels of light increases with age.  This can particularly lead to falling and fall-related injuries in and around the home.  Clouded vision from the aging process can diminish the eye’s lens and can lead to cataracts.  EARS:  The elderly can normally experience a “dimming” of hearing.  Difficulty hearing high frequencies, phone conversations, following a conversation in a crowded room are such examples.

What you can do about it:  Schedule an Annual Wellness Appointment with your primary physician is essential to maintaining optimal vision and hearing.  Consult with your physician to review, manage and modify existing glassware, contact lenses, hearing aids and other corrective or assistive devices.  We recommend our First Response Annual Wellness Appointment checklist to provide you with the proper guidance and checklist tools prior to visiting your physician.  We also advise wearing wrap-around sunglasses and a wide brimmed hat when you are outdoors.

MY TEETH

What to expect:  As you age, gums tend to recede from the teeth.  Medications that treat allergies, asthma, high cholesterol and high blood pressure can cause an increase in “dry mouth” which leads to tooth decay and infection.

What you can do about it:  Better oral health begins with brushing teeth at least twice a day.  Combine with the use of regular, over the counter dental floss and/or an inter-dental cleaner applied at least once or twice a day, as well.  Make sure to schedule an annual (every six months is better) oral dental exam and cleaning with your dentist or dental hygienist.

MY SKIN

What to expect:  Thinning of the skin layers produces less elasticity and makes the outer skin layer more fragile.  Older adults commonly experience a decreased production of natural oils thus making the skin drier in feel and appearance.  Other common conditions include wrinkles, age spots and skin tags (small growths that protrude from the skin) and can be treated and modified in various ways by skin care and dermatology specialists.  Older adults will also bruise more readily as they age.

What you can do about it:  Schedule an annual appointment with your primary physician and/or dermatologist for ongoing review and management of your skin and related skin conditions.  To promote healthy skin, start with this regimen:

• Bathe in warm, tepid water- not hot, steaming water.  Use a mild soap and a moisturizer (facial and body).
• Use sunscreen and wear protective clothing when outdoors.
• Check your skin over the entire body and report any changes or emerging skin conditions/disorders to your physician immediately.
• If you smoke or ingest other related tobacco products, consult with your physician to start a plan or treatment to quit.  Smoking promotes skin damage and wrinkling.

As always, we encourage all seniors to consult with a physician and/or health care professional regarding personal health conditions, nutritional, dietary and exercise programs.  We also advise to obtain and complete our First Response Personal Emergency Medical Data Form in the event of a medical emergency at home or outside.

To read more of this 5 part blog series, please click on the following links and go to: Part 1 (MY CARDIOVASCULAR SYSTEM; MY BLADDER & URINARY TRACT); Part 2 (MY DIGESTIVE SYSTEM); Part 3 (MY BONES, JOINTS AND MUSCLES); and Part 5 (MY MEMORY; MY SEXUALITY).

In our continuing series focusing on health and wellness for older adults and the elderly, Part 3 discusses how you can promote positive bone, joint and muscle health as you age in place.  As noted in previous blog articles in this series, your body goes through a normal process of changes that affect your physical, mental and emotional make-up.  Bones, joints and muscles are particularly prone to weakening in strength as we age, so maintaining a daily regimen that promotes good health is essential to preventing future injuies associated with the aging process.

MY BONES, JOINTS AND MUSCLES

What to expect:  As you age, bones oftentimes will shrink in size and density leading them to weaken, therefore making them more susceptible to fracture and injury (see our hip fracture blog series).  As muscles lose their strength and flexibility, older adults can become less coordinated and less able to maintain proper balance.  These diminishing conditions can often lead to falling and other fall-related injuries.  It is not uncommon to become a little shorter in height, as well.

What you can do about it:  It is never too late to start a daily regimen that promotes positive bone, joint and muscle health.  Here’s our plan:

CALCIUM:  Produce adequate amounts of calcium.  The Institute of Medicine in the United States recommends 1,000 milligrams (mg) of calcium per day for older adult men ages 51 to 70 years of age; and 1,200 milligrams per day for older adult men aged 71  For older adult women age 51 and older the recommended amount is 1,200 milligrams (mg) of calcium per day.  Calcium intake includes dietary sources such as dairy products, broccoli, kale, salmon, sardines, tofu and almonds.  If you are calcium deficient, consult with your physician about taking calcium supplements as part of your dietary regimen.

VITAMIN D:  The institute of Medicine also recommends adequate amounts of vitamin D.  For older adults aged 55+ thec recommended amount is 600 international units (IU) of vitamin D per day; and 800 international units (IU) for older adults aged 71 plus.  Although natural sunlight is considered a primary source of vitamin D, most older adults and the elderly tend to remain indoors most of the day.  As such, older adults can seek other substantuial sources of vitamin D to add to their diet such as tuna, sardines, egg (yolks), and fortified milk.  If you are still vitamin D deficient, consult with your physician about taking a vitamin D supplement.

AVOID SMOKING AND ALCOHOL:  Avoid smoking at all costs.  If you do smoke or ingest other related tobacco products, consult with your physician on a plan to help you quit and/or gradually reduce your daily intake.  If you must consume alcohol, it is recommended that you partake in no more than two “drinks” per day maximum.

PHYSICAL ACTIVITY/EXERCISE:  To maintain or build strong bones and muscles whilst slowing bone density loss, a daily exercise routine is strongly encouraged.  Weight bearing exercises such as walking, brisk/race walking, jogging (on grass not pavement), tennis, yoga/stretching, tai chi are just some examples of physical activities that promote and sustain strength, good health and mental wellness.

As always, we encourage all seniors to consult with a physician and/or health care professional regarding peronal health conditions, nutritional, dietary and exercise programs.  We also advise to obtain and complete our First Response Personal Emergency Medical Data Form in the event of a medical emergency at home or outside.

To read more of this 5 part blog series, please click on the following links and go to: Part 1 (MY CARDIOVASCULAR SYSTEM; MY BLADDER & URINARY TRACT); Part 2 (MY DIGESTIVE SYSTEM); Part 4 (MY EYES & EARS; MY TEETH); and Part 5 (MY MEMORY; MY SEXUALITY).

MY DIGESTIVE SYSTEM

What to expect:  Constipation is a common medical condition amongst seniors and the elderly.  There are a myriad of factors that can contribute to the effects of constipation.  These include a low-fiber diet, lack of not drinking enough fluids, minimal or no exercise, medications like diuretics and iron supplements.  Medical conditions such as diabetes and irritable bowel syndrome can also contribute to constipation.

What you can do about it:  Here’s your constipation “prevention plan”:

• Healthy diet: your diet should include high-fiber foods such as fruits, vegetables and whole grains. limit meats that are high in fat, dairy products and sweets/confections.  Make sure to drink plenty of water and related non-sugar based fluids.
• Daily physical activity or exercise: maintain a regular exercise program such as walking, brisk/race walking, swimming, tennis, yoga/stretching.  Exercise on a gradual basis.
• Bowel movement: do not ignore the urge to have a bowel movement. Holding a bowel movement for an extended period of time can cause constipation.

As always, we advise all seniors and elderly adults to consult with a physician and/or health care professional regarding personal health conditions, nutritional, dietary and exercise programs.  Also, complete and post at home (i.e. on the refrigerator door, in the car, etc.) a First Response Personal Emergency Medical Data Form in the event local 911 EMS responders are called to your home.

To read more of this 5-part mini-blog series, go to Part 1 (MY CARDIOVASCULAR; MY BLADDER & URINARY TRACT); Part 3 (MY BONES, JOINTS & MUSCLES); Part 4 (MY EYES & EARS; MY TEETH; and MY SKIN); and Part 5 (MY MEMORY; and MY SEXUALITY).

As you continue to age, your body goes through a normal process of change that will affect your physical, mental and emotional make-up.  The following information will outline what is considered the normal process of aging, what to expect and what you can do to maintain good health.

MY CARDIOVASCULAR SYSTEM

What to expect:  As you age, your heart rate becomes slightly slower and your heart may become larger.  The heart works harder to pump blood through blood vessels and arteries as they become stiffer.  This may lead to high blood pressure (called hypertension) and other related cardiovascular problems.

What you can do about it:  To adopt a “heart healthy” regimen and lifestyle:

• Daily physical activity: try walking, brisk or race walking, swimming, tennis or other sports-like activities you enjoy.  Regular and moderate exercise can help you maintain a healthy body weight, lower blood pressure and will lessen the extent of stiffening of the arteries.
• Healthy diet: eat vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish.  Limit foods high in saturated fat and sodium.
• Do not smoke: smoking contributes to the hardening of arteries and increases the blood pressure and heart rate.
• Manage stress: stress can negatively affect the workings of the heart. Take steps to reduce stress; consult with your physician or health care professional.

MY BLADDER & URINARY TRACT

What to expect:  common to aging in place is a loss of bladder control (called urinary incontinence) of various levels.  Medical conditions such as diabetes might also contribute to incontinence.  For men, an enlarged prostate, and menopause for women are also key indicators and contributors to a loss of bladder control.

What you can do about it:  To maintain a healthy bladder and urinary tract:

• Visit the bathroom on a regular basis: urinate on a fairly regular schedule, such as every hour.  Then slowly extend the time between bathroom visits.  Do not drink excessive liquids in the evening; particularly before bedtime.
• Maintain a healthy weight: promote daily exercise and food nutrition to lose excess pounds if overweight.
• Do not smoke or use related tobacco products.
• Do Kegel exercises: tighten the pelvic floor muscles.  Hold the contraction for five seconds.  Then relax for five seconds.  Try four to six repetitions of this exercise.  Eventually, work up to keeping the muscles contracted for 10 seconds at a time.  Relax for 10 seconds between contractions.

As always, we advise all seniors and elderly adults to consult with a physician and/or health care professional regarding personal health conditions, nutritional, dietary and exercise programs.  Also, complete and post at home (i.e. on the refrigerator door, in the car, etc.) a First Response Personal Emergency Medical Data Form in the event local 911 EMS responders are called to your home.

To read more of this 5-part mini-blog series, go to Part 2 (MY DIGESTIVE SYSTEM); Part 3 (MY BONES, JOINTS & MUSCLES); Part 4 (MY EYES & EARS; MY TEETH and MY SKIN); and Part 5 (MY MEMORY; and MY SEXUALITY).

Vitamin D deficiency is when the level of vitamin D in the body is too low and can result in the loss or deterioration of the body’s bone density- causing bones to become too brittle and thin.  This can lead to serious hip fractures from fall accidents resulting in surgery, extended physical therapy, chronic ailment and sometimes death.

Causes of Vitamin D Deficiency

Especially for seniors and older adults (age 65+), vitamin D deficiency can occur more often than for any other age group.  Lack of sufficient levels of vitamin D and exposure to natural sunlight contributes to this condition.

Up to seventy percent of older adults (age 65+) maintain inadequate levels of vitamin D.  The elderly tend to have low vitamin D levels year round as they don’t reap the benefits of summer sun exposure like the general population.  Here are other factors that contribute to vitamin D deficiency in the elderly:

• Diminished intake to foods that contain vitamin D
• Tendency to avoid the sun and/or reside in locations where there is less access/exposure to the natural sun (i.e. assisted living day care facilities)
• Decreased ability to manufacture vitamin D due to changes in the skin composition
• Decreased memory which leads to failure to take vitamin D supplements as a regular regimen
• Intestinal absorption of vitamin D declines with the elderly as they age forward

Vitamin D Dosage – Recommended Dietary Allowance (RDA)

The recommended dietary allowance for seniors and the elderly is 800 IU per day (600 IU for adults).  To note, if an older adult has a problem with intestinal absorption of vitamin D as a result of surgery, celiac disease- please consult a primary physician or professional health care provider for recommended dosage. Also, to screen for vitamin D deficiency requires the testing of the blood level of 25-hydroxyvitamin D.

Fortified Foods & Supplements To Boost Vitamin D Deficiency

To meet the levels as described above for older adults, select fortified foods such as milk, yogurt and ‘fatty’ fish (i.e. salmon, tuna, halibut and trout).  Most importantly, schedule an annual wellness appointment and exam to consult with your physician or health care professional about your current diet and lifestyle and whether taking a vitamin supplement for older adults will be beneficial to bolstering your vitamin D level.