Common Traits of Longevity

What do the longest living people

in the world have in common?

They say that it is the little things that matter most in life.  That is true especially when talking about the secrets of longevity.  Apparently it is the small details of daily living that add up to a healthier and longer life.  That is what the people at National Geographic discovered when they tried to explore the secrets of longevity among various people and cultures.  While looking for the common traits in lifestyle among the longest living people on the planet, they discovered certain similar practices which could be considered a formula to living a longer life. 

There are areas of the planet where people tend to enjoy longevity.  People there reach the age of 100 at extraordinary rates and reach these ages enjoying   amazing health  and strong cognitive capabilities.  The places have been geographically and demographically defined as the Blue Zones.  Blue Zone places like Greece, Nicaragua and Japan can teach the rest of the planet how to live a long and healthy life.  In the book, “The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest”, Dan Buettner maps out some common traits shared be these groups of people.

Lifestyle of Food

Diet is key to longevity.  Those who live in the Blue Zones share the same foundation in their diets. They all get the bulk of their protein from beans rather than meat.  High consumption of proteins from animal products can increase mortality levels by 70% and greatly increase the risk of getting cancer.  The Blue Zone centenarians eat beans, grains, fresh fruits and vegetables on a daily basis and enjoy small amounts of meat only a couple times a month.  They also drink a little wine daily which brings high levels of polyphenols and antioxidants into their diets. They live much longer than average with just a fraction of the current rate of dementia in their elderly years.

Lifestyle of Motion

People who live to the age of 100 and older are engaged in physical activity throughout their lives.  They don’t actively take part in exercise like per se but their lifestyles are set up so they are constantly in motion either through walking, gardening or doing household chores, mostly without the aid of modern conveniences.  Their daily chores keep them fit because they do them the old fashioned way: walking to the stores instead of driving, kneading bread instead of buying it sliced and packaged, planting, watering and weeding a vegetable garden…. These daily tasks create unconscious physical activity which carried out over a lifetime leads to a fit and healthy body.

                                                                                         

Lifestyle of Purpose

Having a sense of meaning or purpose in your life can add up to 7 years to the average lifespan.  The people living in the Blue Zones focus on family and relationships.  They live with or near their adult aged children and help raise their grandchildren.  They are deeply involved in the daily lives of their family because they all live, work, eat and play together.  Having a deep sense of purpose and involvement with the people you love adds years to a lifespan. 

Lifestyle of Community

Those living in the Blue Zones have a real sense of belonging to their community.  They share a commitment to social network that they have built over a lifetime.  Most live in a village setting with people they grew up with and have known for years.  The concept of being lonely, which can take 8 years off average life expectancy, would be hard for them to understand.  In addition the bulk of the centenarians are involved in a faith based group of some kind. A deep religious faith and connection to other faith based people can add up to a decade in life expectancy.

Taking a lesson from lifestyles found in the Blue Zones and adapting them to our daily lives can be a challenge but is well worth the effort.  Aging cannot be helped but how you live as you age can make an amazing difference in the quantity and quality of the years you enjoy.

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their residents since 1999.  Together the two companies provide comprehensive care for the elderly in the Fox Valley area of Wisconsin.

Sources:

“Here are the Secrets to a Long and Healthy Life” by Simon Worrall, National Geographic. April 12, 2015.

“The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest” by Dan Buettner.

National Geographic, 2009.

“Top Lifestyle Changes for Older Adults to Live a Longer, More Enjoyable Life” by Derek Jones, April 4, 2016.

Superfoods can maximize Senior Health

What you eat can make all the difference with how you age.

Nutrition has always been important, but it’s an especially valuable consideration for aging seniors who can no longer rely on the natural robustness of their body. Here are the top superfoods for seniors and how they can help reduce the problems of aging.

Blueberries

These tiny little spheres have more antioxidants by volume than any other fruit or vegetable - which makes them absolutely phenomenal at helping ward off problems such as heart disease, cancer, and diabetes. They’re also good for boosting brain power, making it easier to remember the important things in life.

Beans

 Contrary to the old song, beans aren’t a fruit - but they are an excellent source of dietary fiber, calcium (for aging bones), vitamins, and protein. Many beans also contain high amounts of antioxidants - red, black, kidney, and pinto beans are especially good sources.

Salmon

Seniors living near the ocean can look into getting more salmon into their diets. Professionals recommend having at least two servings of salmon a week in order to gain all the benefits, and this wonderful fish has been associated with a reduced risk of heart disease… and it’s one of the best ways of getting omega-3 fatty acids.

Steelcut Oats

When most people think of oats, they imagine the rolled kind often used in oatmeal… but the steelcut process works to retain considerably more protein and fiber. The latter is especially valuable for diabetics, since it helps to improve overall blood sugar levels.

Greek Yogurt

Anyone who’s had an upset stomach knows how important it is to keep your digestive system in good condition… and Greek Yogurt is packed with probiotics that do precisely that. Many people enjoy eating it with fruit as a way of creating a healthy afternoon snack, but it’s also good in smoothies if you’d prefer to drink it down instead.

Coconut Oil

This fantastic oil contains healthy fats that help seniors maintain a healthy, balanced weight. While most people don’t suggest consuming it raw, it makes an excellent replacement for butter and can be added to drinks and baked goods.

Kale

Oranges are famous for their high amount of Vitamin C, but this leafy green vegetable is packed with even more of it! Kale also has an incredible amount of iron, as well as enough omega-3 fatty acids to compare favorably to fish. Next time you have a salad, look into tossing some kale in!

Cocoa

The plant behind chocolate, cocoa is excellent at lowering blood pressure - and it also releases endorphins that can improve your mood, making it the ideal treat for seniors struggling with depression.

Eggs

Too much cholesterol is bad, but eggs contain literally everything a baby chicken needs to develop into a hatchling - and they’re especially good for preventing degeneration in the eyes.

Sweet Potato

 In addition to being another great source of fiber and antioxidants, one sweet potato has more than the recommended minimum amount of Vitamin A. There’s no need to worry about overdosing, either - the human body can consume far more than the recommended amounts of most vitamins and suffer no ill effects.

Olive Oil

This popular cooking oil is outstanding at preventing and alleviating the effects of osteoporosis, since it’s able to significantly improve overall bone mineralization. This should be a popular choice in the diets of any seniors worried about weak bones. While most olive oil is only good for a year - it loses its potency after that - seniors can look for shopping discounts to ensure they always have some on the shelf.

Avocado

Avocados aren’t just another good source of omega-3 fatty acids - they also improve the body’s ability to use and absorb other nutrients, making them ideal for maximizing the results of any nutrition plan.

Eating healthy isn’t just something that doctors recommend - when a good nutrition plan is followed, many of the maladies of age can have their effects reduced or even eliminated outright. Next time you go shopping, look for the items on this list and start integrating them into your diet - the earlier you start, the easier it is to make healthy eating into a healthy habit.

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Originally born in Flagstaff, Arizona, Felicity Dryer was raised by her parents (more or less modern-day hippies) to always make her health a top priority. She moved to Los Angeles to pursue her career as a freelance health writer, and continues to help those seeking encouragement to keep moving forward to achieve their goals.  As a guest writing for HomeAid Health Care’s Elder Topics, Felicity bring her expertise to our audience.

HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their residents since 1999. Together the two companies provide comprehensive care for the elderly in the Fox Valley area of Wisconsin.

Sources:

“The Super Food Super Guide” by Amy Williams. https://s3.amazonaws.com/uvwx/SeniorSuperfood+(updated).png. Retrieved 6/10/15.

“The ABCs of Senior Citizen Discounts” by Amy Williams. www.presidiohomecare.com. Retrieved 6/10/15.

Hydration for Health, Water for Life

Drinking water is a key element in

 maintaining health for the elderly

Wise up on water

Water is often overlooked as one of the six basic nutrients (along with carbohydrates, fats, vitamins, proteins and minerals) needed for positive well-being and better quality of life for the elderly. Water can make a valuable contribution to health in old age. As we get older our body’s receptor for thirst decreases. To stay hydrated do not depend on feeling thirsty. Thirst may not be a reliable guide to tell you when you're becoming dehydrated, especially for older adults.

Evidence for drinking water

Medical evidence shows that good hydration can assist in the management of diabetes, urinary tract infections, incontinence, constipation, kidney stones, heart disease, low blood pressure, cognitive impairment, falls, poor oral health, skin conditions, help prevent pressure ulcers, and many other illnesses.

Proper hydration will increase blood circulation to all vital organs including skin which will prevent and help heal pressure ulcers.  Drinking water will stimulate urination and help the body flush out bacteria. Drinking extra water will help stimulate the bladder for healthy bladder function; experiencing fewer incontinent episodes is one effective way to prevent urinary tract infections.  

Dehydration lowers blood pressure which causes confusion and dizziness. Dehydration is the leading cause of falls.  Balanced hydration is essential for the safety and efficacy of some medications. One class of medications affected by hydration status is the non-steroidal anti-inflammatory drugs NSAIDs (Aspirin, Ibuprofen, Ketoprofen, and Naproxen) which has the potential to cause kidney damage in response to dehydration.

Tips for Water Consumption

• A glass of water five minutes before standing will help stabilize blood pressure and prevent fainting.
• Drink a glass of fresh water when you get up in the morning.
• Have a jug of water readily available with thinly sliced oranges,  limes, lemons, and ice cubes. 
• Drink small quantities throughout the day. Drink water at mealtimes and also between meals.
• Eat  foods high in water content, such as fruits and vegetables
• Substitute hot caffeinated beverages for hot water with pieces of  fruit in it.

Questions

Is tap water safe to drink?

Yes. The United States water supply is completely safe to drink and of high quality.

Do I need to filter or treat my tap water before I serve it to drink?

No. The tap water you receive is carefully monitored, tested and is supplied ready to drink straight from the tap. Sometimes filters will polish the taste slightly, but the same effect can normally be achieved by leaving the water to chill in the fridge this will help take away any chlorine taste.

If I drink more water, will I have increased bladder function?

Yes, for a while, and that’s a very positive change. People will use the toilet more often if they drink more, and while there are perceived problems in the extra effort of more frequent visits, people also need to be aware of the serious ill-effects of not drinking enough and not going to the toilet often enough. Evidence shows, however, that the restriction of overall fluid intake does not reduce urinary incontinence frequency or severity.           

Start drinking early with a fresh glass of water. Promote the fact that water ‘flushes through’ the system and helps to prevent kidney stones, UTIs and constipation. Increased bladder function may also help reduce the need for additional medication.

What are the immediate benefits of hydration? 

Water is an essential nutrient and dehydration is a common problem for the elderly population. There is evidence that improving water intake:

• Reduces constipation and subsequent medication
•  Reduces confusion (with reduced risks of falls and fractures)
• Reduces headaches
• Reduces urinary tract infections
• Improves skin integrity and reduces the risk of pressure sores
• Improves blood pressure
• Reduces consumption of unhealthy caffeine, alcohol, soft drinks and sparkling drinks
• Reduces the cost of providing other commercial beverages. 

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Susan Sherriff, CNA and an Occupational Therapy Assistant student, is a contributing writer to Elder Topics as part of a Marketing Internship.  As a member of the HomeAid Health Care team, Susan uses over 10 years of Caregiver experience to assist our elderly and disabled Clients who wish to remain safe and independent at home.  HomeAid is a sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two companies provide comprehensive care that meets the needs of the elderly and disabled in the Fox Valley of Wisconsin.

Sources:

http://my.clevelandclinic.org

http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056

Preventing Alzheimer’s disease

Pro-actively reduce the risk of getting Alzheimer’s disease

The numbers are scary.  Currently there are over 5 million people in the USA suffering from Alzheimer’s disease.  This condition affects one out of eight people over 65 and one out of two for those over 85.  This progressive disease slowly destroys the connections between brain cells, leaving holes in the brain tissue.  It steals memories and the ability to communicate and respond to one’s environment and eventually leads to death.  It is the sixth leading cause of death in the country now and is expected to affect more and more people as our population ages.  World-wide it is estimated that there will be about 135.5 million people with Alzheimer’s by 2050. 

In the beginning, Alzheimer’s usually presents itself as a mild form of forgetfulness or short term memory loss.  At the early stages of cognitive problems there may be time to delay the onset of future memory issues.  The Alzheimer’s Research & Prevention Foundation believes that memory loss is not a normal or natural part of aging.  With proper preventative action, the brain can be rejuvenated and the risk of developing Alzheimer’s greatly reduced.  For those already diagnosed with Early Cognitive Impairment, studies show that actively working the brain can elevate symptoms and actually reverse some of the damage caused by the disease, as well as delay further damage to the brain.

The Alzheimer’s Research & Prevention Foundation promotes “Four Pillars to Alzheimer’s Prevention”.  These preventative measures are for all seniors and elderly who wish to be proactive about their cognitive health.  For those already diagnosed with Early Cognitive Impairment or dementia, these measures can actively slow down the progression of the disease and provide a longer, healthier life prolonging the onset of disabling symptoms.  The ARPF suggests focusing on these four areas of prevention:

1.      Diet and Supplements

2.      Stress Management

3.      Exercise

4.      Prescription Medications

Diet and Supplements

Lifestyle has a direct impact on developing Alzheimer’s disease.  Beyond genetic predisposition, a person’s chance of being diagnosed with any form of dementia is greatly influenced by diet.  Eating correctly to promote better memory, prevent memory loss and slow down cognitive impairment is an excellent place to start.  An Alzheimer’s prevention diet is comprised of

·         20% good fat - extra virgin olive oil, avocado, flax seed oil and Omega-3 fish  oils

·        40% lean protein – fish, chicken, turkey and soy

·        40% complex carbohydrates – fresh fruit & vegetables, whole grains, and legumes

·       Super food for the brain – blueberries, spinach, walnuts, wheat germ and flax, etc.

Beyond diet, vitamin and minerals play an important role in preventing Alzheimer’s disease.  Taking a basic multiple vitamin and mineral supplement with folic acid is a good place to start.  Vitamin C taken with Vitamin E has been proven to reduce risk of Alzheimer’s by up to 20%.  Other supplements to boost memory include ginkgo biloba, phosphatidyl serine, Omega-3 Oils, acetyl-L-carnitine, coenzyme Q10 and alpha lipoic acid.

Stress Management

It has been proven that high levels of stress play a role in Alzheimer’s disease.  There is a relationship between high blood pressure, high cholesterol, and high cortisol levels and the onset of Alzheimer’s.  This means that balancing stress is vital to prevention of these conditions, which often leads to onset of Alzheimer’s as one ages.  Stress relaxation techniques lower cortisol levels which improve mental functions.  Although many types of stress reducing techniques are helpful, the ARPF promotes a yoga meditation called Kirtan Kriya shows a profound effect on the brain and memory as well as other aspects of overall health.

Exercise

Being active both physically and mentally is essential to an Alzheimer’s prevention program.  Physical exercise reduces the risk of developing this disease by 50% and regular exercise in women aged 40-60 shows a notable reduction in cognitive decline compared to those who do not exercise.  Studies show that 150 minutes a week of a combination of cardio and strength training boost brain size and strength as well as benefit general health.

Mental exercise reduces chances of getting Alzheimer’s disease by 50-70%.  Spending at least 20 minutes a day challenging the brain with new or different tasks improves brain function significantly.  Moreover a combination of physical exercise immediately followed by mental stimulation such as a crossword puzzle or word game gets the best possible outcomes.

Prescription Medications

Early detection and prompt medical treatment of memory problems can help delay the onset of Alzheimer’s.  In fact those with a diagnosis of Mild Cognitive Impairment have a high risk of progressing to Alzheimer’s unless a pro-active program is put in place.  A combination of prescription medications along with a holistic medical program has been proven to have the best results. Pharmaceutical medications, Bio-identical hormone replacement therapy and over the counter supplements should always be taken under the guidance of physician who is an expert in Alzheimer’s disease.  

Taking action by following the ARPF’s Four Pillars of Alzheimer’s Prevention will maximize brain size and ability and reduce the risk of getting Alzheimer’ disease. 

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com

Kate McCarthy is Director of Operations for HomeAid Health Care which provides services for the elderly who wish to remain safe and independent at home.  HomeAid is sister company to Prairie Home Assisted Living which has served the physical, spiritual, mental and health needs of their Residents since 1999.  Together the two family owned companies provide comprehensive care for the elderly in the Fox Valley of Wisconsin.

Sources:

“The Four Pillars of Alzheimer’s Prevention” brochure. Alzheimer’s Research & Prevention Foundation.

Proper Nutrition for Elderly: Quiz

Learn about the link between nutrition and health among the aging.

We all know about the correlation between diet and health. For the elderly, a nutritious diet is essential to maintaining health and promoting longevity.  A proper diet keeps aging muscles, bones, organs and other body parts in good working order for the long haul. Getting the necessary vitamins and minerals from healthy food boosts immunity and fights off illness-causing toxins.  Beyond reducing the risk of heart disease, stroke and high blood pressure, eating a proper diet also fights against type -2 diabetes, bone loss, anemia, cancer and Alzheimer’s disease. Yet studies show most elderly don’t eat a nutritious diet.  Test your understanding of diet and nutrition for the aging by taking this quiz and see if you know the essentials of a healthy diet for a healthy senior.

1)  The average person puts on 10 to 20 pounds from 45 to 65.  This is_____?

A.    quite normal.  We need to expect body changes as we age.

B.     to be avoided.  A person’s recommended weight should remain the  
  same throughout the adult years. 

C.    caused by aging, not by inactivity or overeating.

D.    not that common.  Most people don’t put on weight as they age.

ANSWER:  B   In fact, dramatic changes in weight can lead to negative health issues. Maintaining a proper weight through a lifestyle of health diet and exercise, even if started later in life, contributes to longevity and a better quality of life.

 2)  Being notably underweight _____.

A.    is a sign of possible health problems.

B.     is wonderful!  Don’t we all want to shed a few pounds?

C.    can lead to fatigue, cognitive confusion and depression.

D.    both A and C.

ANSWER: D Significant lose of weight is a red flag to many health concerns.  Many of today’s elderly suffer from malnutrition from not eating enough food or getting the proper nutrients from the food they consume. Poor diet increases risk of falls, mental confusion and osteoporosis.

3)  Elderly get all their nutrients or vitamins and minerals from the food they eat.

A.    true

B.     false

ANSWER: B In fact, the aging are less able to absorb some nutrients from their diet and may need to take vitamin supplements.   For example, after 50, the stomach produces less gastric acid making it difficult to absorb vitamin B-12 from food, which is necessary to keep blood and nerves vital.  Another important nutrient combination is calcium and vitamin D.  Calcium is needed for maintaining bone strength, but cannot be absorbed without vitamin D. With age, the body is less able to synthesize vitamin D on its own and so supplements become necessary. 

4)  Elderly with urinary incontinence should _____.

A.    cut back on the amount of water they drink each day.  We don’t want 

to risk any embarrassing accidents.

B.    supplement with coffee or soft drinks.

C.    drink eight 8 oz. glasses of water daily.

D.    not worry about drinking water unless they feel thirsty.

ANSWER: C  Incontinence can be embarrassing, but should not stop an elder from drinking enough water.  Getting enough fluids can be an issue for the aging because they do not always realize when their body is thirsty.  Usually drinking eight eight-ounce glasses of fluids per day is enough but if in doubt, check the urine color.  Pale yellow urine is best.  Bright or dark yellow means you need to drink more liquids.

5)  Elderly are less active and so should consume fewer calories to avoid
     putting on weight.

A.    True

B.     False

ANSWER:  B   For the majority of elderly, diet isn’t about losing weight anymore; it’s about eating healthy meals.  Eating a balanced diet is more important than counting calories, but for those who count this is a good guideline.

Women over 50:  not physically active = 1,600 calories a day

                               some physical activity = 1,800 calories a day

                               very physically active = 2,000 calories a day

Men over 50:        not physically active = 2,000 calories a day

                               some physical activity = 2,400 calories a day

                               very physically active = 2,800 calories a day

 

6)  Elderly often lose interest in food due to _____.

A.    changes in sense of taste and smell.

B.     poor fitting dentures make eating painful.

C.     medications affecting their appetite.

D.    eating alone.

E.     All of the above.

ANSWER:  E   All of the above can affect the eating habits of the elderly causing them to lose interest in eating properly.  Not maintaining proper meals is a leading cause of malnutrition among this age group.

7)  Food choice has nothing to do with Alzheimer’s disease.

A.    True

B.     False

ANSWER: B  Key nutrients are very important for the brain to function at its best.  Eating a selection of brightly colored fruit, leafy veggies, fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk of Alzheimer’s disease.

8)  The best diet for the elderly to follow is _______.

A.    Vegan Diet

B.     Atkins Diet

C.     Mediterranean Diet

D.    Western Diet

ANSWER: C  Known for increasing lifespan by 8-14%, the Mediterranean Diet is also credited with lowering the risk of heart disease.  A veggie loaded diet with legumes, fruits, fish and unsaturated fats like olive oil, the Mediterranean Diet is ideal for the elderly.

9)  Seniors and the Elderly need 1,200 mg. of calcium daily to maintain good bone health.  A common source for calcium is milk, yogurt and cheese.  Non-dairy sources include ______.

A.    tofu, broccoli, almonds and kale

B.     mushrooms, molasses and salmon

C.     basil, soybeans and sardines

D.    All the of the above

ANSWER:  D There are a lot of great sources for calcium even for those who don’t tolerate dairy easily.  Getting enough calcium prevents osteoporosis and bone fractures, which to the aging, is a major issue. 

10)  Being carb smart for the aging means limiting consumption to about 6-7 ounces of grains daily.  An ounce of grain is equal to _______?

A.    a crouton

B.     a croissant

C.     a slice of bread

D.    a loaf of bread

ANSWER:  C   A couple of slices of bread a day sounds fine, but most people don’t realize that pasta, cereals, beans and many vegetables all are considered carbs.  Filling up on carbohydrates is a problem for everyone, but for the elderly it means missing out on getting the proper nourishment from their diets.  Eating carbs labeled “whole” is better option, as they have more nutrients and fiber.

As people age, eating well can be an important element of maintaining a positive mental outlook and remaining emotionally well balanced.  Eating a healthy diet is no longer about sacrificing and watching one’s weight.  It is about enjoying fresh, colorful foods and being creative in the kitchen.  Enjoy a healthy meal with friends today and you will feel vibrant and healthy, inside and out.



 

www.homeaidhealthcare.com

www.prairiehomeassistedliving.com



HomeAid Health Care which provides non-medical home services for the elderly who wish to remain safe and independent at home.  HomeAid is a sister company to Prairie Home Assisted Living which has served the  physical, spiritual, mental and health needs of their residents since 1999.  Together the two companies provide comprehensive care that meets the needs of the elderly in the Fox Valley of Wisconsin.