“Two culprits that speed the process of aging are free radicals and inflammation. But remarkable research shows that the oxytocin [hormone] that we produce because of emotional warmth reduces the levels of both culprits in the cardiovascular system and so slows aging at the source,” says David Hamilton, author of The Five Side Effects of Kindness: This Book Will Make You Feel Better, Be Happier & Live Longer.

In addition, oxytocin — known as the love or bonding hormone — triggers the release of a molecule known as nitric oxide, which dilates blood vessels and reduces blood pressure, protecting the heart.

The benefits don’t stop there, Hamilton says. “There’s also a strong link between compassion and the activity of the vagus nerve, which regulates heart rate and controls inflammation levels in the body.”

A Boost to the Immune System

Even small acts to spread kindness, such as sharing a smile or holding the door for someone, can give your immune system a boost, making you more resilient and less anxious or depressed.

Experts think this is probably because of our brain’s primitive “negativity bias.” To survive and evolve as a species initially, we had to be constantly on alert for danger. Today, we still focus on fear-based thoughts — think of it as an air traffic controller who is always on duty — to protect ourselves from harm. Making kindness a habit can act as an antidote and result in our being more positive, happier and healthier.

A 2019 study at the University of North Carolina at Chapel Hill showed that meditating on compassionate thoughts toward yourself and others, even people you dislike, stimulates the parasympathetic nervous system and elevates the levels of dopamine (the feel-good hormone) in our brain. In this study, participants reported an increase in positive feelings, well-being, social connections, and relationships.

Random acts to spread kindness also make us feel grateful. That’s because when we help others — through say, volunteering — we become more aware of the blessings in our own lives.

Click here to learn about volunteer opportunities in Bethesda’s senior living communities in St. Louis.

Kindness Fosters Self-Care

The study also showed that when participants had a sense of purpose in their lives, they were more likely to take better care of themselves by practicing preventive health care.

More good news: Being kind gets easier with practice. Just like a muscle gets stronger with regular training, a similar process occurs in the brain when you make kindness a habit.

“It’s about training your behavior and in turn, your neural circuits,” Hamilton says. “When kindness becomes a habit, we start to produce ‘happy chemicals,’ like dopamine and oxytocin, more consistently, and that makes us feel good.”

Because of this positive feedback loop, we’re encouraged to repeat the behavior, he says.

The Ripple Effect

Kindness is also contagious.

“When we’re kind, we inspire others to be kind. And studies show that it creates a ripple effect that spreads outwards, just as a pebble creates waves when it’s dropped into a pond,” Hamilton says. “Acts of kindness ripple outwards touching others’ lives, inspiring kindness everywhere the wave goes.”

Spreading kindness is the mission behind Megan Murphy’s Kindness Rocks Project, which she started in 2015. Murphy, a certified professional coach and SCORE business mentor, began to decorate river rocks with supportive messages and leave them for strangers to discover. Her rock project has become a movement.

“It’s easy to become overwhelmed by negativity in the world and become anxious or depressed,” says Murphy, author of A Pebble for Your Thoughts, How One Kindness Rock at the Right Moment Can Change Your Life. “It can have an adverse effect on your health.”

Instead, the Kindness Rocks Project combines art and messages of kindness to help participants feel good about creating and giving. “It’s actually a healing process because you are giving to the world what you would most like for yourself,” Murphy says.

4 Ways to Spread Kindness

Need ideas on how to start a kindness habit? Here are some suggestions from David Hamilton, including a challenge:

• Make a list of people in your life who you feel need help or assistance in any way. You might not always be able to help, depending on their needs, but you might find that some people just need someone to talk to, so they know someone cares.
• As you go through your day, be alert to opportunities to be kind.These occur all the time, but we often miss them because we have too much on our minds. When we decide to watch out for them, we notice many more.
• Think of five people and make a list of all the reasons why you are grateful for their presence in your life.This will help you build a habit of gratitude and thinking kindly.
• Try the seven-day kindness challenge: That means, do at least one act to spread kindness every day for seven days. Ground rules: Do something different each day; push yourself out of your comfort zone at least once and be sure one of your acts of kindness are anonymous — no one should ever find out who did it.

9 Ways to Show You Care

• Check in on an older adult who doesn’t get out much.
• Drop off a toy or game for kids in need at a hospital or homeless shelter.
• Call a friend to check in and let the person know you’re thinking of him or her.
• Pay a bridge toll for someone behind you in line.
• Listen, really listen, to someone who needs to talk or tell his or her story.
• Put money in someone else’s parking meter that’s about to expire.
• Pay for someone’s groceries or gas.
• Give someone who isn’t feeling well enough money to drive or get a ride to the doctor.
• Buy pet food or treats and drop them off at the animal shelter.

No matter where you are in life, whether you’re an adult child tasked with caring for a senior loved one or an older adult who is managing the challenges of aging, kindness can help our health. Find more useful health tips on Bethesda’s Health & Wellness blog.

Originally published on July 3, 2019 by Chrystle Fiedler for Next Avenue.

© Next Avenue – 2025. All rights reserved.

The post Spread Kindness: Why It’s Important for Your Well-Being first appeared on Bethesda Health Group.

How we as family members and friends perceive and value our senior loved ones — and how they perceive and value themselves — has a major impact on their physical and emotional health. So what can we do to help improve quality of life for seniors and our older loved ones?

Finding Purpose in Life Benefits Overall Health

Studies have shown that seniors with a sense of purpose are less susceptible to cognitive impairment, heart attacks, and strokes, and may even live longer. Why? Because they are more likely to take better care of themselves through physical activity and are less susceptible to overwhelming stress.  Learning new things and keeping our minds stimulated improves brain health. And physical activity has been shown to slow or even improve physical incapacity.

In short, many of the problems associated with aging can increase without drive and inspiration to live a meaningful life, and the result can be an unnecessary surrender to the effects of aging. Here are some ways seniors can find motivation, inspiration, and improve their quality of life:

1. Create a Sense of Purpose

No matter a person’s age, we need a sense of purpose, of belonging, and of being valued. Senior adults can feel dismissed as no longer having as much to offer as they did when they were younger, and unfortunately, they can adopt this attitude as reality. Seniors have a lot to give in terms of knowledge, experience, and creativity, but they have to feel that their opinions and wisdom are valued enough to share.

2. Recognize and Treat Signs of Depression

Seniors are particularly susceptible to depression. It can be caused by the loss of their child-caring role, loss of daily career duties through retirement, a move from a house to a retirement community, chronic illness or pain, death of a spouse or close friends, loss of independence, medications, diseases, or cognitive impairment.

Depression is a serious, debilitating disorder that is not a natural part of aging. Family and friends should encourage and help a senior loved one to seek out treatment if they show signs of being depressed. There are many types of depression, but some common symptoms include:

• Persistent sadness
• Feelings of hopelessness
• Irritability
• Loss of interest
• Fatigue
• Difficulty sleeping and concentrating
• Aches and pains without a physical cause

At a vulnerable stage in their life, depression may threaten their physical and emotional health. However, they and those who love them can make life fulfilling again.

3. Find Usefulness in Daily Tasks

If you want to help your senior loved one find purpose, put them to work! They have probably spent their entire life defining themselves by what they accomplish and contribute to society, their family, and their career. It doesn’t have to be anything more than helping cook a meal, babysitting a grandchild, taking care of a pet, tending a garden, folding laundry, or helping with some shopping. If they are able to do it, don’t assume it’s better to do it for them.

4. Make Connections

Loneliness (a major cause of depression) is often associated with aging, and you do not have to be over the age of 65 to feel its effects. In a recent 2023 study, one in three adults aged 50–80 reported feeling isolated from others.

Of course, regularly connecting with family and friends is always helpful, but seniors should also seek out opportunities to engage with people in their community. Something as simple as greeting a friendly neighbor can put us in a better mood.

Loneliness can spiral in on itself as seniors continue to further isolate themselves in response. Encourage them to make contact with the world outside their home. Suggest they join a community group or take classes in something that interests them.

5. Stay in Physical Motion

The connection between emotional and physical health is well established. Even mild exercise not only builds and maintains physical abilities but also creates pride, confidence and an increased sense of independence, all of which are vital to having a positive outlook on life.

6. Stay in Mental Motion

Family and friends can play a role in helping the senior stay mentally sharp for as long as possible.

Seniors can create goals like learning a new skill, finding a new hobby, or taking a trip to a new place. They should think about the interests and activities that used to provide them with a sense of purpose or those they always wanted to try and explore them further.

Family and friends can help by calling upon the knowledge and experience their senior gathered over a lifetime. Ask their opinion. Encourage them to talk about what they have been through. A person doesn’t go through 60-plus years without learning a lot of valuable information and gaining unique perspectives.

7. Look for Opportunities for Senior Service

There are a number of opportunities for seniors to help those in their community. Some can be found on the Americorp Seniors website, including the following:

• Foster Grandparents volunteer as role models, mentors, and friends to children with exceptional needs.
• Senior Companions provide assistance and companionship to adults challenged by daily living tasks.
• RSVP is a volunteer program that gives seniors the opportunity to use their talents where they are most effective or allows them to develop new skills through volunteer work.

How Can You Help Improve Quality of Life for Seniors?

• Help seniors feel respected and heard. Encourage them to share their knowledge and experiences with you.
• Take a moment to empathize with your loved one and know the signs of depression.
• Acknowledge and appreciate the value your elders offer, even for tasks that seem small.
• Continue to invest in your relationship with your loved one so they feel loved and important.
• Join your loved one in physical activity to give them additional motivation to stay healthy and strong.
• Learn a new hobby or task together to keep both of your cognitive skills sharp and create new memories.

Find more senior Health & Wellness tips on Bethesda’s blog.

This blog was originally published on June 19, 2019 and was last updated on January 7, 2025.

The post 7 Ways to Improve Quality of Life for Seniors first appeared on Bethesda Health Group.

Below, we provide the knowledge and resources currently available that could positively impact the life of your senior loved one. Implementation only should be pursued after research and your determination as to what is best for the individual senior.

When used correctly, new and emerging technology can help seniors age in place. It can provide support when family members or caregivers are not available, and technology can help keep caregivers organized. When reviewing technology for your senior loved one, consider the six “M’s”:

Monitoring Seniors with Technology

A primary concern for relatives and caregivers is the state in which the senior adult is living. Are they safe? Are they eating, and is what they are eating healthy? Are they taking their medications correctly? Have they fallen? Luckily, with technology, you can monitor your senior loved ones.

GrandCare Systems offers a comprehensive array of services, including monitoring the senior’s home, coordinating care, and medication management via remote sensors and communication technology. One of its systems, Lively, has sensors that can be placed on pill containers, in bathrooms, and on refrigerators or doors. Activated sensors can alert remote caregivers of a senior’s activity by email, Web, phone, or text.

In addition, systems have been created that can detect falls or track seniors who are prone to wander. Medical alert systems that enable seniors to call for help have been available for years. Other products include smart smoke alarms that not only sound in the home but send a message to a caregiver.

Medical Assistance Online

Digital pill dispensers can be programmed to dispense the correct medications at the right time. The dispensers are able to provide a medication reminder to the senior as well, and the system will notify a caregiver if the medications were not taken.

There are technologies that organize prescriptions and store medical information. Wireless blood pressure monitors can relay information to the senior’s health care providers. AARP provides a comprehensive list of medical products and technology that help seniors age in place.

In addition, health care systems with electronic health records have patient portals, which allow seniors or their family to communicate directly with their physicians online. The physician can answer questions, and patients can order prescription refills, access their test results, and manage their appointments.

Mobility Technologies for Seniors

As we age, we can lose our ability to navigate our homes easily. New products can provide assistance to older adults where needed, and the technology helps seniors age in place. Home medical equipment suppliers can provide an array of stair lifts, pool lifts, recliners that can gently boost a senior to his or her feet, and scooters.

In addition, electric dumbwaiters can be installed in the home to reduce the amount of stair climbing for seniors, and walk-in tubs allow access without having to lift legs to clear the side of a standard tub.

Many transportation options are available for those seniors who are living in their homes who may not be able to drive. These vehicles are equipped to help people with mobility problems, and the senior transportation services are not intended for medical emergencies. Senior Living provides information on how to assess senior transportation services.

Maintenance for Daily Life

This “M” topic is not about fixing the kitchen faucet—it’s about maintaining a household when aging makes it more difficult to handle all the needs that come with owning a home.

Voice-activated, hands-free devices can perform a large and ever-increasing number of tasks to help seniors with everyday life, such as:

• turning on lights to keep seniors from stumbling in a dark room
• controlling thermostats
• making calls to friends and family
• ordering a pizza or groceries.

These devices can provide reminders of birthdays, reveal where car keys and important documents are usually located, supply prompts on when to take medications, and pay bills. They can also connect seniors to news, weather, games, and information accessible on the Internet.

Staying in touch with caregivers, family, and friends has been made easier with simplified email systems like PawPawMail.

Senior pet owners have access to a wide variety of pet foods that can be ordered online and delivered to the senior’s home by companies like Chewy.com. Veterinary services are also available to make home visits for seniors’ pets in the St. Louis area.

Meal Planning and Delivery

If preparing meals is an unwelcome task and going out is difficult, food delivery can be a great option to help seniors age in place. With many meal plan options that can be ordered online, such as Hello Fresh, it’s never been easier for a senior to plan and make meals.

Instead of subscribing to a meal plan service, local grocers may deliver food and supplies as well. Instacart delivery service brings groceries, pharmacy items, and pet supplies to the senior’s home, and their requested items can be ordered online with ease.

Managing a Senior’s Life with Technology

There are many resources available that enable seniors to remain independent while aging in place. Some things to keep in mind:

• Many of the software and online technologies for seniors can be operated by pressing a single button.
• An ongoing assessment by seniors, caregivers, and family members regarding the senior’s changing needs and capabilities is critical.
• The level of monitoring required should be evaluated against the security and peace of mind it provides.

Although technology helps seniors age in place, it is possible that eventually professional in-home care or home health services, like those offered by Bethesda, may be the answer to the care needs of seniors.

Enabling loved ones to age in place sometimes places a strain on caregivers. If you are a senior caregiver, AARP offers several caregiver apps to help you get organized and find support. This can be a great resource for senior caregivers to share advice and provide support to one another.

Thanks to new technology, many seniors are able to stay in their homes. At Bethesda, we provide the support needed to help seniors age in place and support their caregivers. Contact us online or call 314-218-2600 to learn more about our in-home senior care services.

The post How Technology Helps Seniors Age in Place first appeared on Bethesda Health Group.

Vision Challenges for Seniors

There are several major eye diseases that become more prevalent for older adults. They include:

Cataracts. These occur when the eye lens becomes cloudy. The affect is like looking through fog. Things are blurry, hazy or less colorful. Cataracts usually develop in both eyes, though often one eye can be worse than the other. Many seniors experience a decreased ability to see under low-light conditions, which can make driving at night particularly hazardous.

When prescription lenses don’t work, surgery to remove the cataract is an option. However, since cataracts do not normally harm the eye, they don’t have to be immediately removed – unless the senior has diabetes.

Diabetic retinopathy. People with diabetes can develop this progressive eye disease from damage to the tiny blood vessels in the back of the eye. Symptoms include spots or dark strings in a person’s vision (floaters), empty or blurred areas in the field of vision, impaired color vision, and vision loss.

Careful management of diabetes, which includes diet and exercise, is the best way to prevent retinopathy. People with diabetes should see an eye doctor annually for an eye exam with dilation.

High blood pressure and high levels of cholesterol and smoking can also be contributing factors.

Glaucoma. This is a group of eye diseases associated with damage to the optic nerve. It often affects both eyes and results in the loss of peripheral vision. Medications can slow the progression of glaucoma, and surgical treatment is a possibility. If untreated, glaucoma can lead to blindness.

Regular eye exams are the best form of prevention for glaucoma. It is recommended that after age 65, that exams should be scheduled every six to 12 months.

A regular program of moderate exercise is also recommended, which can reduce damaging fluid pressure within the eye.

Age-related macular degeneration (AMD). This disease blurs the sharp, central vision needed for activities like reading and driving. This is a common condition for seniors, and is the leading cause for blindness for people age 50 and older.

As it progresses, a blurry area near the center of vision will appear. This may get larger over time and produce blank spots. Straight lines may start to look wavy, which is a symptom of late-stage AMD degeneration.

According to the National Eye Institute, lowering the risk for this disease includes not smoking, regular physical activity, maintaining a healthy blood pressure, and eating healthy foods, including leafy green vegetables.

Treatments include medications and laser therapy.

Dry Eyes. Though not as serious as the eye conditions above, dry eyes are common among senior adults. The ability to produce tears diminishes, resulting in stinging or burning sensation in the eyes, redness, sensitivity to light, difficulty with nighttime driving, watery eyes (the body’s response to the irritation of dry eyes), blurred vision and eye fatigue can result.

If left untreated, dry eyes may cause more frequent eye infections, inflammations, abrasion of the corneal surface and vision loss.

Prevention includes avoiding blowing air from fans, hair dryers, and car heating or air conditioning vents. In the winter, consider adding a room humidifier. Also position your computer screen below eye level so you don’t have to open your eyes widely to see it. Do not smoke and avoid smoky rooms.

Artificial tears can relieve the symptoms of dry eyes. The recommendation is to use preservative-free artificial tears.

Vision Protection With Diet

Eating a healthy diet, not only improves your overall health, it can protect your vision as well.

Consuming foods containing vitamins A, C, and E, and the mineral zinc help as a preventatives of eye disease. Food sources include:

• Broccoli and other green leafy vegetables
• Carrots
• Red peppers
• Spinach
• Strawberries
• Sweet potatoes
• Eggs
• Salmon (Omega-3 fatty acids)
• Almonds
• Carrots
• Kale
• Oranges

Supplements containing the nutrients lutein and zeaxanthin which are linked to eye protection are available. (Please consult your physician before making dietary changes or taking supplements.)

Eye Protection

• Wear safety goggles when operating machinery, or otherwise engaging in activities which may produce damaging airborne particles.
• Sunglasses help protect your eyes as well, blocking out ultraviolet light which can contribute to AMD, cataracts, and other eye conditions.

Give your eyes a rest. The 20-20-20 rule recommends after 20 minutes of staring at a computer, look at something 20 feet away for 20 seconds.

Preventative health is important in seniors. especially in independent living, assisted living, memory care, and skilled nursing communities. Visit our blog for more health and wellness tips.

With 133 years of experience, our non-profit has set the bar for quality and compassionate senior living in St. Louis. If you are considering independent living, we encourage you to tour our communities, including Bethesda Barclay House – Clayton, Bethesda Gardens – Kirkwood, Bethesda Orchard – Webster Groves, Bethesda Terrace – South County, Village North Retirement Community – Florissant, and The Oaks at Bethesda Villas – Kirkwood/Webster. With our full spectrum of care, including independent living, assisted living, memory care, and skilled nursing, rest assured that all of your care needs will be met by highly-trained nurses and aides.  

The post How to Improve and Protect Your Vision first appeared on Bethesda Health Group.

Whether they have dementia or not, senior adults are more susceptible to hypothermia, which is the condition of having an abnormally low body temperature. Slower metabolism in seniors means the body becomes less efficient at generating heat and therefore maintaining a normal body temperature. Another challenge—the body’s response to the cold can be diminished by certain diseases like diabetes and by some medications. Also, seniors tend to be less active and thus generate less body heat.

What are the signs and symptoms of hypothermia?

The following are early signs:

• Cold hands and feet
• Puffy or swollen face
• Pale skin
• Shivering (in some cases this does not occur)
• Slower than normal speech or slurring words
• Acting sleepy
• Being angry or confused

The following are later signs:

• Moving slowly, trouble walking, or being clumsy
• Stiff and jerky arm or leg movements
• Slow heartbeat
• Slow, shallow breathing
• Blacking out or losing consciousness

Call 9-1-1 immediately if you think someone has the warning signs of hypothermia.

Winter Confusion and Hazards

Those living with dementia may not recognize visual cues that indicate to most people that it is cold, like seeing snow outside. Another symptom of dementia—the inability to dress appropriately due to being overwhelmed by the decisions of what to wear—may leave them inadequately protected from colder temperatures.

And according to the Alzheimer’s Association, people with dementia have difficulty verbally communicating that they feel cold or even in recognizing they are cold.

Less daylight and colder temperatures may enhance the early-to-mid stage experience of sundowning for people with dementia. Sundowning is a period of increased confusion, anxiety, and agitation that starts at dusk and continues throughout the night, causing problems with sleep.

The decreased sunlight causes increased anxiety, confusion and depression during the winter. During the day, curtains in the senior’s home should be open to admit as much light as possible. If they do not object, it may be a good idea place your loved one’s favorite chair next to a window to increase their exposure to natural light.

A study found that older adults exhibit “changes in cognitive function that may be associated with the time of the year, declining significantly in winter and early spring. This applies to seniors who are living with dementia and those who are not.

Wandering is common for people with dementia as they become confused about their location. Six in 10 people living with dementia will wander at least once, and many do so repeatedly. This is dangerous at any time of the year, but during cold weather it is even more hazardous. It may be advisable that your loved one wears an ID bracelet or possibly even a GPS tracking device.

Staying warm also can present a danger for people with dementia. Space heaters placed close to furniture or in walking paths could ignite a fire or pose a tripping hazard. Electric blankets, particularly those that don’t switch off automatically, pose a risk. The Cleveland Clinic recommends that no one with dementia should operate a space heater or use an electric blanket unsupervised.

Other Safety Tips

Prior to the winter season, the senior’s home heating system should be checked to ensure its efficient and safe operation. It may also pay to have someone inspect and replace weather stripping around windows and doors.

The thermostat in the home should be set between 68 and 70 degrees, Make sure that you or someone who lives nearby checks to make that your loved one is not changing the thermostat setting. The idea is to keep the house safely warm but not too warm, as excessive heat can lead to dehydration.

The senior should be encouraged to move every hour to increase his or her circulation, even if it is just moving his or her legs and arms while seated.

Finally, people with dementia may neglect their health and nutritional needs. Therefore, it is important to make sure they are regularly eating nutritious meals and drinking plenty of fluids to sustain them during the winter months.

If you are caring for a senior with dementia, visit our blog for more helpful tips.

The post Cold Weather Precautions for Seniors with Memory Loss or Dementia first appeared on Bethesda Health Group.

1. Drink Water

One in every three older adults may not get enough fluids to stay healthy. Water is used in every cell of our body, making it crucial to keep hydrated in order for bodies to keep functioning correctly. Staying hydrated also helps:

• Maintain a normal body temperature
• Cushion joints
• Protect sensitive tissues such as the spinal chord
• Digestion through urination, sweating, and bowel movements

Make a conscious effort to drink 6 – 8 cups of fluid a day. It’s best to drink water even when you’re not thirsty, especially when you are engaged in a physical activity. Always choose water over sugary beverages. If you can’t go without carbonation, try some of the new sugar-free sparking waters.

2. Choose Complex Carbohydrates

Opt for more complex higher fiber carbohydrates such as:

• Whole wheat breads, cereals, crackers, oatmeal and pasta
• Brown rice
• Beans
• Peas
• Nuts and seeds
• Most fruit

Anyone over the age of 50 should be getting 22-28 grams of fiber per day. Whole grain products typically retain a good amount of fiber, which is why it is always better to choose whole grain over refined or enriched flour.

Avoid simple carbohydrates such as sucrose, often found in sweets and desserts, should be eliminated from your diet or avoided altogether. While these are a quick source of energy, they are also quickly digested, often leaving behind fatigue. Simple carbohydrates can also contribute to unhealthy weight gain and diabetes.

3. Eat Quality Proteins

Embrace more low-fat, quality protein sources such as:

• Nuts and seeds
• Beans and peas
• Lean meat, poultry, and fish
• Eggs
• Dairy products

Proteins provide much of the daily vitamin needs, including B vitamins, iron, and magnesium. These vitamins and nutrients help build stronger bones, carry oxygen in the blood, help the nervous system function, and much more.

Some of these sources, such as nuts, may reduce the risk of heart disease. However, many of these protein sources are high in calories and therefore should be eaten in small amounts.

4. Eat Heart-Healthy Fats to Reduce Risk of Heart Disease

Eating trans fats can raise your cholesterol, while eating monounsaturated and polyunsaturated fats can reduce the risk of heart disease. Look for these ingredients when choosing heart-healthy fats:

• Olive, canola, sunflower, peanut, or sesame oil (monounsaturated)
• Soybean, corn, or safflower oil (polysaturated)
• Avocados
• Olives
• Nuts
• Peanut butter
• Sunflower, sesame, or pumpkin seeds
• Flaxseed
• Salmon, tuna, mackerel, herring, trout, or sardines
• Soymilk
• Tofu

While limiting your fat intake usually helps your health, it is perfectly healthy to consume 20-35% of your calories from fats. Don’t make desserts, pizza, sausages and hot dogs every day foods.

5. Monitor Your Sodium Intake

Many Americans get 77% of their sodium from processed foods, an easy way to decrease your consumption of sodium is to eat fresh foods. In particular, try to stay away from the American Heart Association’s Salty Six:

• Bread and rolls
• Cold cuts and cured meats
• Pizza
• Soup
• Sandwiches
• Poultry

Often, when food manufacturers start processing foods and breading chicken, the sodium adds up quickly. Therefore, cooking at home can help monitor and lessen the amount of salt you eat.

6. Maintain a Healthy Body Weight

As we age, our bodies change, our calorie needs decrease, we lose muscle mass and weight. To help with this, eat enough protein, eat less fat, and increase physical activity.

7. Be Physically Active in Your Own Way

Many of us were raised on the idea that nutrition is only what you put into your body, research shows that an important part of nutrition is what you do with your energy.

Every bit of physical activity adds up and health benefits increase as you spend more time being active. Pick activities that you like and start by doing what you can.

Find more health and wellness tips for older adults on our blog.

The post 7 Easy Tips for Healthy Aging first appeared on Bethesda Health Group.

However, as we age, our senses tend to decline, making it difficult and even unsafe to live at home. Home accidents, such as falls, are a major source of injuries for seniors and can even cause death. As a result, senior home safety has become a major concern for both seniors and family members. By taking simple precautions and appropriately adapting your home you can help ensure a safe and accident-free home.

General Home Safety Tips

Many of the following home modifications are easy and inexpensive to do. More complicated home modifications, such as installing secure grab bars, may require a professional. Investing in the right home modifications can help make aging-in-place easier and safer:

Kitchen Safety

The kitchen may be “the heart of the home,” but it does have its share of dangers to seniors like burns and losing their grip on utensils. Keeping kitchens well-organized and utensils in easy reach helps reduce falls and broken glass.

• Install smoke and carbon monoxide alarms and change out the batteries every year on an easy to remember date, like your birthday
• Put in a fire extinguisher
• Purchase non-slip counter mats to keep bowls and plates from sliding around
• Replace kitchen rugs with non-slip versions
• Install bright lighting under dark cabinets
• Replace glass items with unbreakable versions
• Replace cloth potholders with non-flammable ones
• Keep a first aid kit in an easy to reach drawer for cuts and burns

Bathroom Safety

The bathroom is full of slippery surfaces from the sink to the shower. Installing hand bars and other assistive measures helps seniors navigate the bathroom easily and avoid falls. They will also help seniors maintain a sense of independence and dignity.

• Add sturdy handrails to stairways and grab bars in the bathroom
• Install a fold-down seat or bench in the shower
• Place non-skid mats or tape in the shower or tub to prevents slips
• Adjust the water valve temperature to avoid hot water burns. It is recommended to have a professional adjust the temperature to avoid accidental damage to the heater.

Living Space Safety

In living spaces like bedrooms and living rooms, it’s easy for clutter to accumulate and not see areas that may need repair, like carpets. Loose carpeting or damaged floors increase the risk of falling and loose cords can get damaged and cause a fire hazard.

• Place rubber tips on the feet of walkers or canes
• Remove raised door thresholds or install beveled, no-step, no-trip threshold
• Install door lever handles and double-bolt locks
• Remove clutter like old magazines
• Place electrical cords out of high-traffic areas and make sure they are not underneath rugs or furniture
• Repair any loose carpet or raised areas of flooring
• If you wax your floors, use a non-skid wax
• Increase lighting in entryways, stairways, porches, and outside walkways

While this list may not cover every potential hazard, it will serve as a good starting point for senior home safety. For more senior home safety tips and information around preparing your loved one’s home for a comfortable environment, see our Senior Home Safety section on our blog.

The post Aging in Place: Senior Home Safety Tips first appeared on Bethesda Health Group.

You don’t want to face it, but you talking to your parents about aging is something that you can’t avoid. How do you handle discussions that may be difficult and frustrating for you and your parents?

Tips for Talking to Your Parents About Aging

1. Plan to Talk Before Issues Arise

These discussions should take place before the sudden appearance of significant physical or cognitive difficulties. In fact, they should take place before the signs of aging start to appear. These discussions are easier for everyone if an advanced directive had been created with your parents’ input, and someone had been appointed with durable power of attorney to carry out their wishes.

With this framework, much of what needs to be discussed can already be identified in accordance with the expressed wishes of the parents — without the guilt or difficult hasty conversations later on.

There are experts that can help when talking to your parents about aging. A care manager can sit down with you and your parents and review advanced directives and designate who will see that those wishes are honored. The care manager can also answer questions about things like health issues, benefit programs, home safety, and other resources available for seniors.

2. Determine the Needs

Are your parents cognitively well, but are declining physically to the point that adjustments to the home are needed? Would they benefit from some technology that could help remind them of doctor appointments and when to take their medications? Would home health be a good option, or is the move to a senior living community possibly the best solution?

To have an effective and productive discussion, you may need the input of fellow family members. You may want to talk to your parents’ physician, a therapist that is treating one or both of them, or a close friend who visits them often to get a better picture of the situation.

3. Prepare for Talking to Your Parents About Aging

Write down your thoughts and take them with you to the discussions with your parents. You are less likely to skip over important points if you have notes, and the conversation will be easier if you plan ahead.

Other family members should be present if they so desire. Make certain everyone assembled agrees about the needs to be discussed and the tone of the conversation. Also, the family should understand what each member can and will provide for the care of the parents.

Have some conversation starters in mind. Don’t just blurt out “We’re here to tell you that you can’t live like this.” Instead say, “We’ve noticed some things around the house have become a challenge for you. What is difficult for you, and what do you think we could do about it?” In addition, do your homework prior to the discussion, and have some possible solutions and resources in mind to suggest to your parents.

During difficult conversations, people tend to talk too much and fail to listen enough. Listening establishes your concern and openness. It also allows you to stay calmer.

Remember that you are in a dialogue with options being discussed by everyone in the room. No matter what needs to be talked about, keep in mind that it will be a change for your parents that they may not welcome. Plan for a lengthy discussion, and also prepare yourself for some denial, frustration, and anger from your parents.

4. Have Positive Options Ready

Stay positive during the discussion. Reassure your parents that you are there for them and their best interests. Don’t get focused solely on what you want to say to the exclusion of listening to how your parents are responding.

Explain your concerns: “You’re having some difficulty with stairs, and we’re concerned you could fall. We could move your bedroom to the ground floor. Would that work for you?”

Offer resources that are not a direct threat but would provide some security for your parents. For example: “We want to make sure, since you’re here alone, that you’re okay. Could we have someone check in on you periodically?” You may find your parents would welcome this but didn’t want to burden you.

5. Talk About the Car But…

After unexplained dents on the car, damage to the garage door and a traffic ticket or two occur, it may be time to consider whether driving is still advisable for your parents. Perhaps no other issue in the mind of a senior adult feels like a more direct threat to independence and self-reliance than giving up the car keys.

Some experts recommend taking a short ride-along with the parents. Monitor their reactions to traffic and how adept they are at handling the vehicle. Also, take the wheel and drive a few streets further away and ask the parents how to get back home. If this causes some bewilderment, you should be concerned.

When you get back to your parents’ house, you could ease into the subject of driving by talking about how many reckless people are driving today. Then follow by asking if they and their passengers might feel safer if someone else did the driving.

Be prepared to enlist the parents’ physician or other medical professional to talk to them about the risk they are running for themselves and other motorists by driving.

Ultimately, it becomes a safety issue, and the discussion may need to end with the removal of the car keys or the sale of the vehicle.

6. You are Still the Child

Even though you and other family members are going to be more involved in your parents’ lives, be mindful of your tone or comments. When talking to your parents about aging, do not sound like you are the “parent to your parents,” as this may end the conversation far more quickly than you intended. Be respectful, be patient, and realize there is probably going to be more than one conversation about this. If the discussion becomes too emotionally charged, back off and plan for another one later. Just remember, as difficult as these conversations can be, the consequences of not talking about the challenges your parents face or will face are far worse.

Taking the first step is never easy, but Bethesda is here to support you. Contact us to learn more about our Care Management program, and how our Care Managers can help you and your parents create a senior care plan before you need one.

The post 6 Tips for Talking to Your Parents About Aging first appeared on Bethesda Health Group.

But for many of us, it’s inevitable. About one out of three people between 65 and 74 experience some level of hearing loss. After 75, the percentage jumps to 50%. And, hearing loss is not just an inconvenience. Research has linked hearing loss to conditions ranging from diabetes, heart disease, dementia, clinical depression, and even increased risk of falling.

It’s estimated, however, that only 20% of people who could benefit from a hearing aid actually get one. Hearing aids are still often perceived as an unseemly symbol of old age, and an expensive one at that. Hearing aids can seem particularly expensive as Medicare doesn’t cover the cost of hearing aids or even a routine hearing exam.

The truth is that hearing aids have changed dramatically in recent years, reimagined through the digital technology that has transformed so many of the devices of our daily lives. They have not only become more discreet, but also are adding functions far beyond helping us hear better.

A Big Advance in Hearing Aids: Streaming Sound

One of the biggest advances in hearing aids is their ability to use wireless Bluetooth technology to directly stream audio from other devices. No more annoying, whistling feedback. Instead, live sound from a TV, laptop or tablet is transmitted to a hearing aid through an app downloaded on your smartphone. Usually, it’s a hearing aid app tied to the specific model. Because you control the volume through your phone, you can turn it up without actually making the TV louder in the room.

When a call comes into your smartphone, the app sends an alert, allowing you to answer simply by pressing a button on your phone. Again, the sound is directly transmitted to the hearing aid. Once the call ends, the audio switches back to the TV or whatever device to which you were listening.

A number of hearing aid manufacturers have created custom hearing aid apps to take advantage of Bluetooth streaming. There’s the Phonak Audeo Marvel’s free Remote Support app, which lets you have your hearing aid adjusted in real-time through a video call with a hearing-care professional. Phonak also now offers a myCall-to-Text app, which writes out in real time on your phone what the caller is saying, like subtitles. That includes translations from more than 80 languages.

Oticon, one of the world’s oldest hearing aid companies — it started in 1904 — has kept up to date with its Oticon On app, which taps into the Internet of Things by “talking” to other devices. The app can be programmed to shut off the lights when you turn off your hearing aid at night, notify you when someone rings the doorbell and even let you know when the laundry is done.

Another app called TruLink is compatible just with iPhones, but has several innovative features. Most notable is its ability to create what are known as TruLink Memories. The iPhone geotags the volume settings for particular locations and automatically adjusts your hearing aid when you return to that place. TruLink also lets you use your iPhone as a microphone, so conversations around a restaurant table can be streamed directly to your hearing aid. The app is available with hearing aids from several manufacturers including Starkey, NuEar and Audibel.

Although it wasn’t initially designed with hearing aids in mind, an app called Tunity has started to branch into the market. Tunity enables a person to use an iPhone to hear the sound on a muted TV, say, in a sports bar or a health club. The user simply takes a picture of what’s on the screen and the audio will automatically sync to the phone. So, people with hearing loss can use the app to stream TV audio through iPhones directly to their hearing aids. Tunity works with more than 100 U.S. channels, albeit not with streaming services such as Netflix.

Using Hearing Aid Apps to Track Your Health

Probably the best example of the evolution of the hearing aid into a multi-purpose device is the Livio AI, launched by Starkey last year. With the use of sensors and artificial intelligence, it’s able to monitor aspects of a wearer’s health.

Through an app called Thrive, Livio AI hearing aids track a person’s physical and social activity and calculates a daily wellness score. Specifically, it monitors steps taken and overall movement as well as how much time a person was engaged in conversation and how long he or she wore hearing aids in a day. The goal is to motivate people to stay physically and socially active.

This hearing aid also uses sensors to detect if the user has fallen down. If that happens, a text message is sent to emergency contacts.

Starkey wants to keep expanding the Livio AI’s capabilities. Soon it plans to add a heart monitoring feature.

Not surprisingly, this high-tech hearing aid is at the high end of the cost range. It retails for $3,500. The average price for a hearing aid is $2,300, according to the President’s Council of Advisors on Science and Technology (PCAST).

But the hope is that as these devices add more functions designed to improve a person’s health and not just their hearing, people will view hearing aids in a new way.

Or as the folks at Starkey put it, “The ear is the new wrist.”

Learn more about technology advancements like these at Bethesda’s senior living communities across the St. Louis area, and find more technology trends for seniors on our blog.

By Randy Rieland for Next Avenue.

© Next Avenue – 2018. All rights reserved.

The post New Hearing Aid Apps Are Worth a Listen first appeared on Bethesda Health Group.

In many cases, the surviving senior can become depressed, eat poorly, neglect exercise, take medications incorrectly, or be exposed to unsafe conditions in the home.

While most seniors want to continue to live in their home, there is a point where staying becomes hazardous to their physical, mental, and emotional wellbeing.

When Home is No Longer ‘Sweet’

According to the Centers for Disease Control and Prevention, one in four people 65 and older fall each year. Often, it is due to unsafe conditions in the home. If the senior is living alone, he or she may not be able to summon medical assistance.

The report also states that driving for this age group is significantly more dangerous, resulting in increased numbers of injuries and deaths. In addition, an estimated 3.7 million seniors are malnourished, due to the fear or discomfort of driving to the grocery store.

What Do Senior Communities Provide?

Home Health Care agencies can bring a number of vital services into the home of the senior to make it a safer and healthier place. For some, however, the needs and the hours of the services required become too expensive.

Unfortunately, many seniors still think of independent living communities as sterile, depressing nursing homes, when actually these communities are places where seniors living alone can go to “begin living” again and feel less isolated.

Depending on the level of care needed, senior living communities provide:

• Meal services
• Housekeeping
• Recreational and social activities
• Transportation services
• Maintenance-free living
• Medical supervision
• Help with daily living needs
• A safe living environment
• Physical activities and fitness programs

Seniors who live in these communities mingle with their peers, form new friendships, and travel to shops, theatres, and other attractions. They also eat healthy meals via the community’s dining services.

Studies show that most older adults prefer senior independent living communities over living alone once they learn what the community has to offer.

Physical, Mental, and Emotional Wellbeing for Seniors Living Alone

The key to health for a senior is to participate in an active and engaging environment, like an independent living community that promotes physical and mental activities, medical supervision, and encouragement to live a healthy lifestyle filled with social interaction.

At Bethesda, our independent living communities across the St. Louis area offer an engaging lifestyle, and the security and safety of senior care professionals. Schedule a tour at a community near you to learn more.

The post Are Senior Living Communities Safer and Healthier for Seniors Living Alone? first appeared on Bethesda Health Group.