Benefits of Pets for Seniors

Taking a look at how pets can offer health benefits to their aging owners

Pet ownership is common amongst families of all types, so have we ever stopped to ask the question: why? Yes, we love our furry friends, but there are underlying scientific reasons why humans have taken care of pets all this time. Pets actually offer many benefits to their owners.

Research has been done on the healing benefits of pet ownership, especially in senior citizens. In partnership with the University of Missouri, ReCHAI actually studies animal and human interaction. The research found has influenced the implementation of animal therapy programs, service dogs for numerous medical conditions, and encouraged seniors to spend more time with four-legged companions.

 

Social Life

When thinking about why pets improve our daily lives, social life is easily at the top of the list. Our pets are our companions. Of course, we play with them within the role of good pet owners, but many people also talk to their pets. Time spent with pets has even been shown to improve communication in dementia patients when human interaction has failed.

While having an animal to talk to and play with can ease loneliness, many seniors find that having an animal, especially a dog, helps with their social lives outside of the home as well. Having a sense of purpose improves confidence, which encourages seniors to be more outgoing. Walking the dog allows seniors to meet other people while they are out and expands their social interactions. Pet owners love to swap stories, which makes pets great conversation starters as well. They are truly social matchmakers for their owners.

 

Health

Looking beyond the social benefits of pet ownership, the actual health benefits of pets are truly astounding. The hormonal response pets trigger can help with mental and physical ailments. Studies have shown pet owners have decreased anxiety, stress levels, and pain due to the release of oxytocin from an animal interaction. This hormonal release is what creates the bond between animal and human, but it turns out that it is a key element in an animal’s health benefits as well.

There is research that shows that pet ownership can lower the risk of certain types of cancer, hasten the healing process after heart attacks, and reduce the number of doctor visits during the year. The CDC confirms that animals can also lower blood pressure, cholesterol levels, and triglyceride levels (which reduce the risk of heart disease).

Part of the reason dogs are so good for heart health is the increased opportunity for exercise. Many seniors find that they exercise more as dog owners because they feel the responsibility to take care of their dog. Dogs are great motivators because they are always in the mood for a walk — whether rain or shine!

 

Safety

A major concern for seniors and their families as they age is safety, especially if seniors are living alone. Dogs are great to have around to make their owners feel safe at home. As hearing degenerates, dogs are able to warn aging owners of unwelcome prowlers. They also can be trained to help accurately detect cancer or dangerous changes in sugar levels for diabetics. Whether guarding the home or keeping a nose on physical ailments, owning a dog can prove to be a lifesaver.

 

Live in the moment

An often overlooked but supremely true reason we love to keep our pet pals around is that they live in the moment. They shake off a setback, land on four legs, and don’t worry about the future. This is a rewarding energy to be around at any age, but this can be especially welcome for seniors as they often deal with a range of frustrations like aging or fears about the future. Animals are a charming and present reminder that life is happening right now. Even the briefest flashes of something shiny or the smallest treat can be a source of fascination and gratitude.

 

Risk vs Reward

As with all things in life, the debate of whether an animal is a right choice for you has validity on both sides. However, the benefits are many for human and animal interaction. If you decide a pet is right for you, there are some considerations to take to ensure a mutually-beneficial relationship.

 

As a senior and new pet owner, consider adopting an older animal. Not only do they require less mobility, but they also struggle to find welcoming homes as younger families want to raise young animals. Your pet will match your energy level and be infinitely grateful for a loving home.

If you don’t want a pet in your home but still want the companionship, there are additional options! Ask about local pet therapy programs or volunteer at a local shelter. You will get all the feel-good feelings of spending time with animals as well as the warm, fuzzy reward of doing a good deed. After all, nothing beats the warm affection of an animal friend.

Protect Yourself From Senior Scams

It’s estimated that senior citizens are robbed of nearly $3 billion a year in financial scams. This crime is often considered “the crime of the 21st Century.” So we’d like to shed light on this horrible fraud that is affecting an estimated 10,000 seniors a day.

Why do scammers target seniors?

According to the FBI, there are a few reasons:

  1. Most seniors have a cushy “nest egg” they’ve saved for retirement. They are also most likely to own their home and have excellent credit.
  2. People who grew up in the 1930s–1950s were generally raised to be polite and trusting. Scammers exploit these traits — they know it can be difficult for this generation to say “no” or just hang up the telephone.
  3. Older Americans are less likely to report a fraud. They don’t know how to report it, are too ashamed at being scammed, or they don’t know that they’ve been scammed.

These crimes are devastating to many older adults and can leave them in a very vulnerable position both emotionally and financially with little time to recoup their losses. Here are two popular scams that specifically target seniors, and how you can combat them:

 

The Grandparent Scam (also known as the Emergency Scam)

A senior will receive a call from someone who addresses them as “Grandma” or “Grandpa,” and they’ll say they need money immediately because of an extreme circumstance. Occasionally, the scammer will know personal information about their grandchild like their name, the name of their siblings, and their city of residence. Other times, they don’t know much information about the grandkids and will refer to him or herself as “your favorite grandchild.”

The reason they need money can differ. Maybe they were in an accident and need money to pay for the medical bills. In that common scenario, the scammers will hand the phone to a “doctor” who will confirm the medical bill. Sometimes scammers will act like they’ve just been arrested and need bail money. Like the former example, they’ll hand the phone to a “sheriff” or “lawyer” who will confirm the urgent need for cash. During these scamming phone calls, keep this in mind: the scammer will always have a desperate need for money. They will be willing to do whatever it takes to gain your personal information.

How to Protect Yourself

The Grandparent Scam is a pretty scary phone call to receive. It plays on your fear and emotions so you often overlook any doubt about the situation. Beware that this scam is going around and call your family if you ever receive a call from one of your grandchildren saying they are in need of some emergency situation.

Decide on a personal question you could ask your grandchild on the phone that could catch a scammer in the act. You could ask about their favorite baseball team, current address, favorite color, or pet’s name. Be sure to choose something that only family members know.

 

Medicare, Social Security, and Health Insurance Scams

These scams are common because every U.S. citizen over 65 years old qualifies for Medicare. Medicare and Social Security beneficiaries will receive calls from scam operators who claim to represent Medicare, Social Security or an insurance company. They claim that new Medicare, Social Security or supplemental insurance benefits cards are being issued or that the senior’s file must be updated. Then the scammer asks the citizen to verify by providing their personal banking information, which will be used to commit theft.

The callers are often extremely aggressive and will call constantly to wear down the potential victim. They will say anything to gain a person’s trust. In some cases, they may have already obtained limited personal information such as a name, address or even Social Security number.

How to Protect Yourself

Know this: the Center for Medicare and Medicaid Services and the Social Security Administration will not call you to update information or issue a new card. If you have disclosed personal information to an unknown party, you could be at risk of identity theft. Call one of the three major credit bureaus (Equifax, Experian, and TransUnion) and place a fraud alert on your credit report. This makes it harder for an identity thief to open more accounts in your name. With a fraud alert on your report, a business must verify your identity before it issues credit and use the contact information from the credit reporting companies. You can also place a freeze on your credit reports, which requires written authorization before releasing any information from your credit report.

 

Other ways to prevent yourself from becoming a victim, according to the AARP:

  • Put your address on opt-out lists with the Direct Marketing Association. Once done, national vendors won’t send junk mail and you will know that what arrives is likely from scammers. If you do receive a postal scam, report it to the U.S. Postal Inspection Service by clicking here or calling 1-877-876-2455 (press option 4).
  • Check your credit reports at AnnualCreditReport.com to ensure that fraudulent new accounts haven’t been opened in your name.
  • If you need assistance, AARP Foundation volunteers can help. You can call the AARP Fraud Watch Network helpline at 1-877-908-3360 toll-free. The volunteers at AARP can talk to you about possible scams and may be able to help you report a crime.

 

Sources:

FBI: https://www.fbi.gov/scams-and-safety/common-fraud-schemes/seniors

Grandparents Scam: http://www.aarp.org/money/scams-fraud/info-2016/how-to-beat-grandparent-scam.html

AARP: http://www.aarp.org/money/scams-fraud/info-2017/protect-parents-from-scams.html

MetLife: https://www.metlife.com/assets/cao/mmi/publications/studies/2011/mmi-elder-financial-abuse.pdf

Medicare Scams: https://www.ag.state.mn.us/consumer/publications/medicaressscams.asp

Stretches to Relieve Back Pain (Part Four)

Part four of a four-part series on getting rid of back pain for good

The culmination of this four-part series on relieving back pain focuses on stability in functional movement. The exercises you’ve learned in isolation will take you far in terms of strength and flexibility, but the key is to make sure that their benefits are integrating into daily movement. So many injuries or physical aggravations come from overuse or misuse of the body in unconscious daily movement. By the end of this article, you will have great new tools to practice that will help you carry yourself through your day more safely and hopefully pain-free.

 

Ball Sit

Starting simple, let’s look at the benefit of exercise balls. You can construct an entire regimen around these handy workout helpers. They are a low-impact way of adding a little extra challenge to daily exercises because they challenge your stability. Any time we can teach the core to join the party of simple or gross movements, the better. Core stabilization protects the spine, encourages safe posture, and helps prevent falls.

The easiest way to incorporate the benefits of an exercise ball into your daily life won’t even require you to take time out for exercise. Use your exercise ball as a chair! While reading a book, eating a snack, working on the computer, or doing any other seated task, if you can do so safely you may as well do it while sitting on a ball! These daily tasks often distract us from thinking about good things like posture and core engagement, so the exercise ball encourages that activation and aids in developing new physical habits while doing everyday activities.

Another great way to utilize the exercise ball is to replace a chair with a ball in any of your seated exercises. In Part Two and Part Three of this series, we’ve given you several seated exercises to try. Substituting for a ball, amps up the challenge level of these exercises, so feel free to have a wall or a chair back nearby to aid with balance if needed.

 

Single Limb Balance

This exercise is mostly focused on the stability of the ankles but is a great way to incorporate a bit of hip flexor stretching if you would like to consolidate your exercises. Our feet are the base of our stance, and as we stand or walk, instability at the base can introduce risk. Functional use of the ankles improves balance, which will not only support good posture but also prevents slips, which limits the possibility of tweaking your lower back.

Holding onto the back of a chair or the wall, lift your right leg and balance on your left. Feeling wobbly on your ankle is completely normal, and letting the wobbles happen teaches your ankle its safe range of motion and helps it to stabilize. Repeat the same exercise on the other side.

If you are finding this easy and would like to incorporate the hip flexor stretch, bend the right knee and lift the heel back and up toward your glutes. You can hold on to the top of your foot with your right hand to aid with the stretch. You can also increase the challenge by taking your hands away from the chair or wall. Notice that with time the wobbles decrease and your balance improves.

 

Large Side Step

This is a great exercise for making sure your core is doing all the right work for you while making larger movements through space. Not only will the strength element help stabilize your spine, but working with balance also helps prevent future injury caused by unsupported movement.

You can start this one with your feet together and hands down, or on your hips if you struggle with balance. Pretend that there is a laundry basket next to you, and lift your right knee high and step your right foot out to the side over the imaginary basket. Plant your foot on the ground and use the same movement to bring your left foot to join the right. You can then repeat on the other side, stepping back over the basket the other way. Do five on each side.

If this is a challenge for you, feel free to hold on to a chair while making the move. The goal here is to make sure everything that you need to support balance and coordination is firing while you move, so be sure to think about activating the core muscles we’ve been strengthening.

 

Stand to Sit

We are now going to work the functional integration of your core and leg muscles into sitting standing. These everyday movements actually can introduce risk if not done safely and are commonly painful if you already struggle with lower back pain. The goal here is to make sure you are moving in a safe and supported way when getting into and out of a chair.

Stand with your feet hip-width apart and have something nearby to hold on to if you need help with balance. Slowly lower your hips back into a chair, trying to make the landing gentle and controlled. Thinking about pressing into the heels as you sit will activate your upper leg muscles and give your descent that extra bit of support. After a pause, press into your feet and slowly stand up while taking care to keep your upper body in the same position. Think about core activation as your move in and out of your chair 10 times.

Make sure that this level of muscular engagement is involved any time you are sitting and standing. Check in with yourself as you are doing your ball exercises that you are engaging as you sit. When sitting down to dinner, be sure that you are not flopping into chairs or twisting your way out of them. The goal here is to bring what we learn in our exercises to our daily movement to decrease physical vulnerability and increase strength.

 

Each installment of this four-part series is extremely helpful for preventing and reversing back pain, and all can be utilized daily or in a rotation to be part of a well-rounded regimen. Sometimes, stretching will be called for more than strengthening. Perhaps eventually more challenging exercises will need to be introduced when you are feeling strong. No matter where you are in the process, what is most important is listening to your body and knowing what healthy movement feels like. Focusing on functional stability will show you where your weaknesses are and you can be the master of your own well-being by applying the exercises needed to reverse those weaknesses. Remember that our bodies are designed to work, and giving our bodies the love and support they need throughout all movement, big and small, allows us to work with our bodies to be able to walk through life safely and pain-free!

Stretches to Relieve Back Pain (Part Three)

Part three of a four-part series on getting rid of back pain for good

When dealing with back pain, it is easy to focus on the symptom without addressing a foundational cause. The truth is, one of the most influential factors in all injury but most especially in back pain is core strength. The core supports and stabilizes the spine, which becomes even more crucial as we age. If the larger muscle groups that are meant to be doing the hard work aren’t firing the way they should be, the job ends up getting dumped on connective tissue which is already weakening with age. We want our spine to be supported with strong, healthy core muscles for optimum function and minimal pain. These simple exercises will go a long way in improving stability, range of motion, and reducing lower back pain.

 

Curl Up

This exercise works the upper abdominals and the rectus-abdominis which are the superficial core muscles that get the most attention in core work. You’ve likely worked these before, but this time try to move mindfully rather than relying on momentum to do the work for you. Start by lying on your back with your feet flat on the floor. Engage your core muscles as you slowly lift your head and shoulders off the floor a few inches. The goal is not height here, but focusing on slow movement with effort in the core. If you feel gripping in your neck or shoulders, you have come up too high. Stay for a breath, and then roll down slowly and mindfully, keeping the core engaged until your head touches the ground. Repeat 5 times.

 

Extended Table Top

With this exercise, we are focusing on stabilization and keeping the core engaged through movement. This exercise begins on all fours in a position called table top. You may like to put a towel under your knees for extra support. You’ll begin with a deep engagement in your core, and slowly extend your right leg out behind you and slightly off the ground. When that feels stable, add the challenge of extending your left arm forward at the same time. Stay for 2 rounds of breath before returning to table top. Then you’ll move on to the other side, doing 3 reps on each side.

If this gets to be a lot on your wrists, take a break and stretch your wrists between each side. If you have yoga blocks, you can also use the block to bring the ground higher and rest your supporting forearm on the block for support rather than relying on your hands and wrists.

 

Leg Lifts

Leg lifts are a great way to engage your lower core, an area of the core that often gets less attention. Start lying on your back with your left leg bent and foot flat on the floor with your right leg extended out on the ground. Focus on keeping your lower back flat on the ground while you lift your right leg a few inches off the ground. Hold for a round of breath before slowly lowering your leg to the ground, being sure not to release your core or let your lower back lift from the ground until your leg touches the floor. Repeat five times before going on to the other side.

Once you’ve been practicing this exercise for awhile and have gotten some lower abdominal strength going, you can add to the challenge by turning this exercise into a leg lowering exercise. Starting on your back, with both legs up at ninety degrees and a slight bend in the knees. Slowly lower your right leg while keeping your lower back pressed down to the floor. At first, this may just be a lowering forty five degrees while you are focusing on keeping your hip flexors relaxed, core engaged and lower back on the floor. Slowly lift your leg back to meet the left leg before you switch sides. You can work your way up to lowering your leg a couple inches off the ground as long as your lower back doesn’t lift as you lower.

 

Seated Side Bends

Seated side bends focus on the obliques, which can be essential in helping with the stabilization of the spine. Start seated with your feet flat on the floor and your back straight. Find your core muscles engaged before you begin movement. Place your left hand behind your head while you lean to the right side, reaching your right arm down toward the floor. It doesn’t matter how far you go, you just want to be sure to focus on the left side body as you slowly contract your body back up to a seating position. Switch your arms and try on the other side. Repeat 3-5 times each side. Be sure to move with intention rather than allowing momentum to drive this exercise for maximum benefit.

 

While any of these exercises are great on their own, they each target a different part of the core and so work best when integrated together into a well-rounded workout routine. It is important to view core strength as the foundation of safe movement and it should be a non-negotiable in any workout regimen. The goal of this hard work is for your core strength to integrate into daily functional movement, which will be an essential part of preventing and reversing back pain and other injury.

Stretches to Relieve Back Pain (Part Two)

Part two of a four-part series on getting rid of back pain for good

This month we are focusing on strengthening our backs. This is a part of the body that often gets neglected. We experience much of the world from the front, and therefore we have a higher awareness of the function and form of our front body. Back muscles can also be challenging to isolate when doing strength exercises, and often other muscle groups step in to take over even when our aim is to strengthen the back. It is important to strengthen the back because the muscles of the back stabilize the spine, but also because the complementary muscles of the core tend to be stronger and the unequal balance of strength can lead to posture instability and pain. Give these exercises a try, and see how much better your back feels with some focused strength training!

 

Seated twist

This exercise focuses on strengthening your upper back. Sit on a stool, exercise ball, the floor, or backward on a chair so you don’t have anything behind you to get in the way. Bring your right hand behind your head with your right elbow pointing directly to the side. Roll your shoulders down your back and focus on maintaining a straight spine. Now twist back while thinking about pulling your right shoulder blade toward your left hip. You won’t really be twisting down toward your back hip, but visualizing that movement helps activate all the muscles along your back. Be sure to really think about using those muscles between your shoulder blades as this movement can be simply a mobilization exercise if you don’t focus on really utilizing the right muscles. Once you’ve gotten the movement figured out, contract back into the twist on an exhale and release to neutral on an inhale. Do five sets each side.

Need a bit more support during the exercise? If you are facing backward on the chair, you can hold onto to the back of the chair with your opposite hand for stability. You can also do this exercise in water or lying on your stomach. If you do decide to try it on your stomach, turn your head the direction you are twisting to avoid discomfort in the neck and make sure you aren’t using the muscles on the top of the shoulders that connect to the neck to pull you around but truly those muscles between the shoulder blades. If you’d like a challenge, try the twist on all fours in a tabletop position. It will add the benefit of balance and core stability. Word to the wise: stretch your wrists before and keep a blanket handy for under your knees!

 

Cactus heart opener

While seated in your chair and facing the front this time with your feet flat on the floor and spine erect, extend your elbows out to the side with your hands pointed up at a ninety-degree angle. This is the “cactus” pose. Now bring your attention to the muscles between your shoulder blades, and shorten that distance by activating those muscles and pulling your shoulder blades together. You should feel similar muscles activating as your seated twist, but it may be easier to isolate the right muscles and leave your upper trapezius out of the mix. This time, inhale as you extend your heart forward and elbows back; exhale as you release back to neutral. Do this one 10 times if you can. If it’s too strong of a stretch in your shoulders, bring your hands behind your head like you did in the first exercise. Feel free to try this one standing or in water as well.

If you’d like an added challenge that targets the same muscles, lay on your stomach with your hands on the ground in front of your shoulders. Press your upper body up with your hands, leaving your elbows bent. This is an extended cobra pose for anyone who practices yoga. From this position, feeling that great stretch across your front and the muscle activation along your back, try bringing your heart space forward, drawing your shoulder blades together and releasing a few times. You can even bring yourself up to your fingertips for more of a challenge. If you feel any pain in your lower back, bend your elbows more and bring your upper body closer to the ground.

 

Superman

This one says it all in the title! Lay your body flat on the ground with your arms extended in front of you. You may want a soft mat underneath you to take pressure off the ribcage and hip bones. Lift your arms and legs up the same time, really feeling that activation in your back. Lower and relax. Make sure you keep your head in a neutral position between your extended arms when you rise up to avoid straining the neck. Check as you do this exercise if you feel your glutes turn on, and if you don’t, turn them on! Our glutes are often disengaged and they are so important for keeping our hips stable and our back working the way it should!

 

Squats

If you didn’t feel your glutes before, now you’re going to. Come to a standing position with your feet hip-width apart and your toes pointing forward. Make sure your knees are tracking over your toes as you bend your knees. This will send your tailbone back so your spine is straight and your tailbone isn’t tucking under. You will find your back is in a slight forward diagonal. Check that your glutes are active and you have a straight line from your tailbone to the top of your head. This will require a bit of effort through the upper back to avoid hunching forward or opening through the chest.

To really get strengthening through the back, try your arms in a few different positions. Feel the difference in your body between arms directly in front of you, out to the side in cactus, or even extended over your head in the same diagonal line as your back. If you need to reduce the challenge, hold on to a wall or chair in front of you. Squat and straighten five times, really taking your time and focusing on form. If you want an additional challenge, come to a squat and raise and lower an inch from your bent position, pulsating with a small range of motion deep in your squat. This will wake up your legs and glutes for sure, offering your back the strong foundation it needs to maintain healthy posture during the day.

These exercises can be integrated into the stretching you are already doing. Try a couple of the stretches before strengthening to mobilize your body. Follow this with a few of the strengthener, and finish up with another stretch to cool down. You have several options so you can mix up your exercises each day while still working on the same goal. For the overachievers out there, really focus on engaging your core as you move through these exercises. We will be working on the core next month, but truly healthy movement involves the integration of all muscle groups working together. Practice daily and you will be thrilled with the results!

Stretches to Relieve Back Pain (Part One)

Part one of a four-part series on getting rid of back pain for good

Back pain is extremely common amongst people from all walks of life. There are many contributing factors to this epidemic, everything from sitting too long to arthritis and cancer. That being said, the American Chiropractic Association voices that most cases of back pain are mechanical rather than caused by extreme illness or injury. This is great news for the average person with back pain, as this means there is something you can do to relieve your symptoms. While you should always check with a health practitioner before starting a new exercise regimen, this four-part series will give you tools to shift your back pain from the comfort of your own home.

 

Pelvic Tilt

You can do this while sitting or standing, but make sure you are practicing this one often as we will build upon it later in the series. Find a comfortable position seated either cross-legged on the floor, or with your feet flat on the floor sitting on a bed or chair. Keep your spine erect and your back unsupported if you are able. If you are standing, make sure the weight is even between your feet.

Slowly tilt your pelvis back, like you are trying to point your tailbone to the back of the room. Then reverse by bringing your tailbone toward the front of the room. Move within a range of motion that feels safe for you, and feel free to support yourself with your hands on your thighs while seated to move your hips freely. Take care not to tuck too far when bringing your tailbone forward, as shortening the hip flexors too much can have the reverse effect. Deepen the stretch by allowing the head to tilt slightly back as your curve your tailbone back, then release your head forward when you curve your tailbone forward.

Having trouble sitting? Try this lying in bed, with your knees bent up and your feet flat on your bed. You can practice your pelvic tilts in this position. You’ll even get the added benefit of a stretch through your lower back just by bringing your knees up to a bent position!

 

Gentle Twist

Find yourself in the same seated position, or if you are standing move to a chair or to the floor. Leaving your legs where they are, gently turn your body to the right side of the room. You can hold onto your right knee with your left hand and reach your right hand back as far as you can. Challenge yourself by trying to look all the way to the back wall of the room over your right shoulder. Stay for three rounds of breathing, using the exhale to relax deeper into the position. If you feel a straining feeling in your neck or back, ease out of the position a little. This should be a pleasant stretch and should be felt mostly on the left side of your body and across your lower back. When you’ve finished your three rounds of breathing, do the same thing on the other side.

Still joining us from your bed? With your knees in that same bent position, drop the knees gently to the right. If it is causing you strain to hold them there, prop a pillow under your knees to allow for a gentle stretch of your lower back. After three rounds of breathing, gently drop your knees to the other side. If you are feeling at all unstable in your sacroiliac joint, use your hands to bring your knees back to the center before you twist, focus on engaging your core as you move, and be sure to support your knees with the pillow while in the twist.

 

Hip Flexor Stretch

This stretch is essential for releasing lower back pain, but it can also be very challenging to actually accomplish, especially if you have limited mobility. If you are able to stand and balance easily, shift your weight on to your left leg and support yourself with your hands on a wall or the back of your chair. Gently extend your right leg behind you as far as feels safe or until you feel a stretch in your hip flexor. Repeat on the other side. Challenge yourself by bending your back leg and bringing your heel toward your buttocks. You can grab that back foot with your hand to deepen the stretch.

You can also do this stretch laying in bed. Lay on your left side and bend your left leg to help stabilize you. Gently extend your right leg behind you to stretch your hip flexor. If you can safely try bending your right knee and bringing your heel toward your buttock, you can get a deeper stretch. Take care to transition safely between sides as you switch to your right side to stretch your left hip flexor.

 

*Bonus: Tennis Ball Release

This feels amazing but can also be quite strong if your back is tender. Standing up with your back against the wall, place a tennis ball between the wall and your back on a knot or a sore spot you’d like to release. Lean back against the wall to apply pressure, and breathe deeply into the place you are releasing. This feels fantastic for the upper back between the shoulder blades as well as the lower back. If you’d like to try this sitting down, depending on the type of chair you have you can apply a similar principle using the back of the chair as your “wall” or sitting on the ground up against the wall.

This can also feel great laying down, although you do end up with much more body weight adding pressure to the ball so it is actually stronger laying down than standing up. If laying on the floor, place the ball underneath your lower back, the spot right above your buttock on either the right or left side feels fantastic for a release. If you are on a bed, place a book under the ball so the ball doesn’t sink into the mattress.

Here are some precautions with this one, as this can be a very deep release. Be sure that you are focusing on one side of the body at a time rather than placing the ball directly on the spine. Also, if you know you suffer from sacroiliac instability, place a pillow under the opposite hip as you release each side to support the sacroiliac joint.

The most important note: be sure to breathe. We can release so much tension with a good exhale.

Use these stretches any time you are feeling stiff, but also try to incorporate them into your daily routine. We will expand upon these exercises in the next installments of the series, so do your homework and enjoy the lower back release.

Preventing Senior Falls in Winter

Steps to promote safety during a potentially hazardous season

While winter can be full of cheer and charm, this season also comes with its challenges and potential dangers. Snow, ice, and cold temperatures make it harder for everyone to get around reliably and safely. This is especially concerning for seniors as falls can cause hip and wrist injuries or even head trauma. The CDC states that every two days, an older adult has a fall. Fortunately, with the proper care and attention, you can help set yourself up for safety during the winter season.

 

Prepare Your Home

Taking the time to prepare your surroundings can make a world of difference.

• Check your outdoor steps and walkways for snow and obstructions. Take your time if you notice wet pavement which could be icy.

• Hire someone to shovel and salt your driveway.

• Have slip mats inside the door of your home to help keep you from slipping when entering your house.

• Make sure you have steady handrails to help support you, especially around hazardous areas like steps

 

Prepare Yourself

Little risks can snowball quickly during these cold months. Make sure you are taking all the right precautions.

• Ask your doctor to check for orthostatic hypotension. Light-headedness can easily lead to a dangerous fall in these elements, so move positions slowly from sitting or reclining to standing.

• Wear shoes with non-skid soles and pop a cane tip with good traction on the end of your cane to keep walking easy and safe. You could try an ice pick-like attachment on your cane for even more support.

• Check the weather before making plans to leave the house.

• Take all of your vitamins and supplements. Staying as healthy as possible is vital for your reflexes and also to bounce back should an injury occur.

• Watch your alcohol intake, both to keep your body healthy and to keep your senses sharp when walking around.

• Stay fit! If your morning walk isn’t appealing in this weather, find an indoor activity to keep your body in good working condition. This helps prevent falls and helps a speedy recovery should they occur.

• If you have vision problems or degenerative disease, take extra care and perhaps have someone else around for additional aid.

 

Have A Plan

If something should go wrong, a plan can keep a bad situation from turning worse.

• Make sure you know who you will call and how you will get to a phone should an emergency occur.

• Set up an alert system in your home for emergencies.

• Have someone check in on you at certain times when the weather is potentially hazardous.

• Create an emergency kit to prepare for power outages and keep it easily accessible. Fumbling in the dark looking for emergency items can be dangerous, and a little preparation can keep you inside and safe during a bad storm. In addition to the usual storm supplies (water, food, batteries, first aid kit), don’t forget to have a seven-day supply of your medications.

• Use your support system! Your friends and family want you safe and happy so reach out for help keeping safe this winter.

Anti-Inflammatory Turmeric Latte

A warm and delicious Golden Milk recipe with health benefits

There is nothing better when the weather starts to get colder than a warm beverage hug. Coffee is often a no-brainer in the morning, but as the day goes on it gets trickier to find a suitable choice to soothe that afternoon or evening need for a warm drink. Coffee and many teas offer too much caffeine late in the day, and hot chocolate spikes the blood sugar.

Turmeric Lattes, also commonly called Golden Milk, can be a great solution for a comforting cup to wrap your hands around this winter season. Not only does it avoid the side effects of other popular warm beverages, it actually offers healing benefits as well. And it’s best enjoyed in front of a fireplace.

 

Benefits of Ingredients

1) Turmeric

Turmeric is a powerful natural healing agent. It is perhaps most well-known for its anti-inflammatory properties. This means that turmeric can help with arthritis, IBS, joint pain, and indigestion.

Other noted benefits include cancer prevention, improved digestion of fats and sugars, and aids in the symptoms of insomnia, depression, Alzheimer’s, ulcers, Crohn’s Disease, and colitis. Wow.

2) Coconut Milk
Besides being delicious and creamy, coconut milk is said to be a powerful antifungal and antiviral supplement. It is also a great option for people who don’t handle dairy well. If you are concerned about the fat content of coconut milk, replace with any milk or milk substitute of your choice.

Avoid those hard to pronounce ingredients in store-bought coconut milk by making your own. Use 1-2 tablespoons of coconut cream per cup of water and blend or whisk together for a two-ingredient option.

3) Black Pepper
This simply helps your body absorb the anti-inflammatory effects of turmeric. Not much is needed to do the trick!

4) Ginger
Ginger, besides also being anti-inflammatory, can help aid digestion, relieves symptoms of musculoskeletal ailments, and can even promote cardiovascular health.

5) Cinnamon

Cinnamon can help regulate blood sugar and reduce pain for arthritis sufferers. It also tastes great!

6) Clove
Cloves may help balance blood sugar, and also are high in manganese which can help increase bone density.

7) Honey
This golden elixir, if allowed on your diet, is a must. Local varieties can help protect against seasonal allergies, it can be antibacterial, and it’s a natural sweetener!

 

Recipe

Serves 4

Ingredients

4 cups of milk of coconut milk

2 tsp ground turmeric

1 tsp ground cinnamon and extra to garnish

½ tsp ground ginger

¼ tsp ground clove

Sprinkle of ground black pepper

Honey to taste

Cinnamon Stick/Cloves (optional)

 

Method

1) Blend all ingredients in a blender.

2) Separate into separate mason jars to store in the fridge for individual use.

3) To heat, pour 1 serving into saucepan and heat up to 5 minutes without letting tea
boil. Stir occasionally.

4) Garnish with a sprinkle of cinnamon and a cinnamon stick or cloves.

5) Enjoy!

 

 

 

Low-cost College Available for Seniors

Tuition waivers, scholarships, and grants make lifelong learning possible for mature University students.

The high cost of secondary education is a rather hot topic, and it has certainly influenced most of our lives in one way or another. Perhaps you are still helping your children or grandchildren pay off their education. While so much energy is focused on funding education for younger generations, you may not have considered your own potential to return to school. Once you hit 65, you may have the option to go back to school for a reduced rate or even for free. The trend of seniors attending lifelong learning programs is on the rise, and it may be something worthwhile to consider.

While some seniors elect to go back to school in hopes of an encore career transition, many enjoy simply studying topics of interest. Mature students find this to be an excellent way to fill free time and to expand their community ties. If the excitement hasn’t kicked in for you already, Science Daily quotes a study by Denise Park of the University of Texas at Dallas regarding challenging the aging mind. “Although there is much more to be learned, we are cautiously optimistic that age-related cognitive declines can be slowed or even partially restored if individuals are exposed to sustained, mentally challenging experiences.” Check out the many options available that give you the chance to put your brain to the test!

 

The Bernard Osher Foundation

A great place to start your search for senior college programs is with the Osher Foundation, which sponsors programs at over 120 schools across the nation. Iowa State University is one of the many locations of this program, which offers seniors classes ranging from 4-6 weeks at the rate of $45-$60 for a class.

While there isn’t a specific format to how an Osher Foundation program works, there are a few key consistencies amongst the programs they sponsor. Their programs are for adults 50 and older who are seeking non-credit educational programs. They have the support of the leadership at the colleges and universities involved, claim a diverse range of courses, and routinely gauge the satisfaction of course participants.

You can find more information, including a complete list of schools that participate with the Osher foundation on their website.

 

Tuition waivers

Many universities have tuition waivers available to senior students. In Missouri, all residents over the age of 65 attending a state-supported institution are exempt from paying tuition when auditing classes. A similar deal is offered for students over the age of 60 at the University of Kansas and Oklahoma State University. The blog A Senior Citizen Guide for College has a list you can use to jump start your search for a university near you that offers reduced or waived tuition for seniors. This list isn’t exhaustive, so have a chat with your preferred college if it’s not on the list to see what your options may be.

 

FAFSA, 529, and Tax breaks

If you are interested in studying a course for credit or studying somewhere where tuition waivers aren’t available, you will find that you still have plenty of opportunity at your fingertips. The options you came across when your children or grandchildren applied for school may apply to you as well!

Research scholarships online to see if you can find anything that you qualify for. Be sure to fill out the FAFSA (Free Application for Federal Student Aid). If you show that you need financial assistance and are attending college at least part time, your age doesn’t exempt you from receiving state or federal aid.

 

Do you have money left in a 529 College Savings Account from one of your family members? You can change yourself to the beneficiary and use the remaining money to pay your college expenses.

 

Last of all, remember to claim your education tax break. You’ll deserve that break after all your hard work in class!