Wellness Corner

Study Shows Healthy Living Is The Key To Healthy Aging

By Denise M. Dever
Researchers recently identified four healthy lifestyle factors that could go a long way toward reducing a senior’s risk of contracting common and deadly diseases. Those successful aging practices are:

• Not smoking
• Maintaining a healthy weight
• Exercising regularly
• Following a healthy diet.

Together, these four guidelines appear to be associated with as much as an 80 percent reduction in the risk of developing such diseases as diabetes, heart disease, stroke and cancer, according to a recent report in the Archives of Internal Medicine.

The article explains that cardiovascular disease, cancer and diabetes—those chronic diseases that account for most deaths—are largely preventable. “An impressive body of research has implicated modifiable lifestyle factors such as smoking, physical activity, diet and body weight in the causes of these diseases,” the authors write.

After adjusting for age, sex, education level and occupation, individuals with the most healthy lifestyle factors were less likely to develop chronic diseases. And participants who had all four healthy aging factors at the beginning of the study had a 78 percent lower risk of developing any of the chronic diseases during the follow-up period than those who had none.

Although this was not included in the study, companionship also is an important part of a senior’s healthy lifestyle. It’s important for seniors who live alone to have some kind of meaningful social interaction that will help them continue to live an independent and healthy life. Without this important support, they are at risk of developing unhealthy lifestyle habits.

(Ms. Dever is President and Co-Owner of Home Instead Senior Care providing non-medical home care for seniors, 508-778-8613 or www.homeinstead.com.)

Downsizing Needn’t Be Stressful--If You Give Yourself The Time

By Kevin Comick

Believe it or not, downsizing one’s belongings prior to a mid-life or retirement household move to smaller quarters can be an enjoyable process…but only if you give yourself the time.

Prospective residents of apartment homes in 55-plus lifestyle complexes often wait too long to move and do so only after a personal illness or the death of a spouse.

Planning and executing a change of living arrangements under these circumstances adds to the difficulties inherent in any move to a smaller space. Plus adult children for a variety of reasons too often may seek to hurry this process.

Downsizing a lifetime of belongings can seem overwhelming, but it does not have to be hard work.

Laura Moore, principal of ClutterClarity at Home (www.ClutterClarity.com), recommends starting at least six months prior to your moving date. This reduces the emotional stress of letting go and helps you make good decisions. To avoid exhaustion, set aside two-hour time slots each week to get started and stay motivated.

Some other recommendations:

• If you are in a relationship, sort through your own belongings and encourage your partner to do the same. Only then deal with collective belongings;
• Make an inventory what will not be taken to your new home. Then ask the next generation what they want from the list rather than just give it to them. Far better to give that furniture to someone who truly wants it than to have it sit in your child’s basement. Try to divide equitably based on sentimental or financial value;
• Gifting should be family first, followed by friends, then charitable donations that can provide a tax receipt for value donated, and only then yard sale or trash;

You will be comfortable knowing that important family belongings will go to members of the next generation who will appreciate and care for them.

And, if you do need help, visit The National Association of Professional Organizers (www.NAPO.org) to find a professional organizer in your area. 

 (Mr. Comick is the new Executive Director at Seashore Point in Provincetown, 508-487-0771.) 

Simple Changes Can Help Avoid Falls In Your Home

By Jonna Borgdorff
As we age, the likelihood of a fall increases significantly. While some falls are the result of a medical condition, many are completely preventable. Making small and simple changes around the house can make an enormous difference.

If you have fallen in the last year, you are not alone: falls are experienced by one out of three people over age 65 each year in the United States, according to the Centers for Disease Control and Prevention. The following tips will help you stay safer in your home:

• Place furniture so that you have a clear and unobstructed path to and from common destinations within your home;
• Eliminate loose rugs to prevent tripping;
• Avoid uneven flooring for walkways;
• If you have wall-to-wall carpeting, make sure it is secure and flat, without bunched-up wrinkles or raised areas;
• To reduce shadows, change out all light bulbs in fixtures that can safely accommodate them to 100 watts, and add nightlights for those late-night trips to the bathroom;
• Make sure all stairways have handrails and add grab bars to bathroom walls. Handrails placed near the toilet, bathtub or shower can help you balance when sitting and standing, or getting up or down;
• In the kitchen, don’t use slippery floor wax or cleaners. Also store frequently used kitchen items in cabinets that are easily accessible, at waist-high level;
• On stairs, pay particular attention to the top and bottom stair, where it’s easy to miss a step. Also consider putting a bright-colored, reflective tape or paint a bright, contrasting color along the edge of each stair or consider adding stair treads and handrails on both sides; 
• If you or your loved one is unable to walk up and down stairs, consider adding a stair chair that electrically glides up and down the steps.
• Clear any clutter on the floor which can be particularly hazardous for nighttime trips from bedroom to bathroom. Also make sure cords and wires are coiled or taped to a wall to keep walkways clear;
• Sit when dressing or putting on shoes, even if you don’t think you have any problems with balance.

(Ms. Borgdorff is a Physical Therapist and National Rehabilitation Director for Interim HealthCare; the Hyannis location may be reached at 508-771-4117.)

‘Santa For Seniors’ Brightens Holidays

Christmas and Santa Claus are not just for kids. The Be a Santa for a Senior program sponsored by Home Instead Senior Care annually has brightened the lives of over 250 disadvantaged, “orphaned” or isolated Cape seniors with gifts and companionship for the last six years. All gifts are personally delivered by a certified Santa representative.

Participants and sponsors include Thirwood Place, Mayflower Place, Decatur House, The Woodlands, Cape Cod Beer, Eastern Bank branches and the Cape Cod 5 Charitable Foundation. To participate, contact www.beasantatoasenior.com/ or Susan Fernald at 508-335-5524 or sfernald@capecod.com.

Eating Smart

The Healing/Preventive Power Of Nutrition

By Debra Gibbons, R.D.
The flu season is here and many of us are seeking ways to keep ourselves healthy. Look to your diet to help improve your immune system.

The general recommendations from The American Institute of Cancer research suggests including 5-9 servings of fruits and vegetables daily. The USDA food guide along with the DASH eating plan that helps prevent high blood pressure recommends four servings of fruit and five servings of vegetables. That means eating at least 4½ cups of fruits and vegetables daily. Yet the average American consumes only two or three servings of fruits and vegetables daily.

There’s a common thread running through these recommendations: modifying your intake to emphasize plant food sources can be very beneficial. Now is the time to heed their advice. And note that real foods rather than supplements are preferential.

Why more fruits and vegetables?

First, they provide essential vitamins and minerals that our bodies cannot produce. They add necessary fiber to aid in bowel regulation and in lowering cholesterol and blood pressure. They keep us from getting hungry too quickly and there are many to choose from, thus adding a variety of tastes to your meal. They also may help prevent some cancers or help fight an existing cancer. In addition, a diet rich in fruits and vegetables that contain antioxidants may help fight off infections.

Antioxidants are vitamins and minerals and other nutrients that protect and repair cells from damage caused by what we call free radicals. These can interfere with your immune system, but antioxidants help fight off this damage to keep your immune system strong. The three major antioxidant vitamins are beta carotene, vitamin C and vitamin E. Others that may help boost your immune system are zinc and selenium.

Berries, broccoli, cantaloupe, grapefruit, kale, mangoes, nectarines, oranges, red, yellow and green peppers, and tomatoes are among the high Vitamin C sources.

Vitamin E-rich sources are broccoli, carrots, greens, mangoes, nuts, papaya, pumpkin, red pepper and sunflower seeds.

Beta-carotene and other carotenoids are found in apricots, asparagus, beets, broccoli, cantaloupe, carrots, collard greens, green peppers, pink grapefruit, pumpkin, squash, spinach, sweet potato and tomatoes to name some.

Other foods rich in antioxidants are prunes, apples, raisins, all berries, red grapes, and onions.

Just imagine a rainbow of the most colorful fruits and vegetables. If a fruit or vegetable has a pungent smell or taste that’s probably a good indicator it is a fighter and more so if it, like red wine, stains your clothing.
(Ms. Gibbons is a Registered Dietician and Certified Diabetes Educator.)