Every 11 seconds an older adult in this country is treated in an emergency room for a fall-related injury. Falls are the leading cause of disability among seniors. It adds up to an estimated 2.8 million injuries every year. These shocking statistics from the National Council on Aging highlight the importance of protecting yourself or a senior loved one against falls.

Fall Prevention and Exercise

It sounds counterintuitive, but exercising on a routine basis is one of the keys to preventing falls. While sitting on the sofa may seem safer for seniors, a sedentary lifestyle is linked to a higher rate of falls. This is because regular exercise supports core strength, balance, and flexibility. Each of these is an essential part of fall prevention.

Exercise also keeps your bones healthy at every age. A study completed at Friedrich-Alexander University of Erlangen-Nuremberg in Germany showed women who engage in routine exercise have denser, healthier bones. That guards against osteoporosis, a health condition that contributes to falls and bone fractures.

What types of exercise should an older adult consider and discuss with their physician?

Here are a few suggestions to explore.

Fall Prevention and Senior-Friendly Forms of Exercise

1. Go4Life: Created by the National Institute on Aging at NIH, this program is designed specifically for older adults. Go4Life has a variety of free resources to help seniors get regular exercise. You’ll find guides, videos, and tracking tools to chart your progress.
2. Walking: It may sound simple, but walking yields many health benefits. These include weight control, diabetes management, and heart disease prevention. Walking also builds core strength and balance. Here are a few tips for making the most of your daily walk.
3. Tai Chi: This ancient Chinese exercise is low in impact, but high in results. Tai Chi aids in managing the pain and symptoms of arthritis while improving balance, flexibility, and strength. The Arthritis Foundation has Tai Chi videos and guides that can be viewed online at no cost.
4. Swimming: Another form of exercise that builds stamina, flexibility, and strength is swimming. Water aerobics in a warm pool can also ease pain associated with swollen joints. Some Medicare Advantage plans are part of the SilverSneakers network that gives members access to fitness centers across the country. Many have aquatic programs and classes for seniors.
5. Strength Training: Strength and balance go hand-in-hand. Whether it’s using light weights or resistance bands, working a few sessions of strength training into your week will likely aid in fall prevention.

Encouraging Physical Fitness at Five Star Senior Living

At Five Star Senior Living communities, we recognize the vital role physical activity plays in aging well. It’s at the heart of our Lifestyle360 program and one of the five dimensions of wellness.

Here are five tips to help you get started.

Tip #1: Start with an Oil Change and Basic Maintenance

Helping your loved one winterize their car could start with scheduling an appointment at the local mechanic and bringing the car in for an oil change and tune-up.

During this appointment, the mechanic should:

• Check and top off any fluids, including anti-freeze, power steering fluid, and windshield washer fluid (washer fluid should contain an anti-freeze solution)
• Check the wiper blades
• Check and change air filter, if necessary

The mechanic might recommend using a thinner, less viscous oil that won’t freeze when temperatures drop.

Tip #2: Check the Treads on the Tires

When you bring your loved one’s car in for routine maintenance, the mechanic should also check the treads on the tires and maybe even rotate the tires.

If your loved one doesn’t drive very often or very far, it may not be worth it to invest in snow tires for the winter months. But the treads on all-weather tires should be in good condition.

You can also check the treads yourself. Place a penny, with Lincoln’s head upside down, into several tire treads. If you can see most of Lincoln’s head, the treads are worn and it’s time for new tires. If the tread covers most of Lincoln’s forehead, the tires are probably okay.

Also look for uneven wear, or spots where treads are more worn down than others, which could indicate a problem.

Tip #3: Check the Tire Pressure – Repeatedly

In addition to checking the tires for wear, check the tire pressure using a tire gauge. If you don’t have a gauge, you can use one at the air fill station at most gas stations.

The correct tire pressure should be printed in the car’s owners’ manual or on a sticker on the driver side doorjamb.

The air pressure in tires sometimes drops in cooler weather. Make sure tires are properly inflated and re-check them any time there is a significant change in outside temperatures.

Tip #4: Review Road Safety

While it’s important not to be condescending to a senior loved one; you should take time to review winter driving safety tips.
Reiterate what your loved one should do if they begin to skid out. It’s always best to steer into the slide.

Make sure your senior loved one knows if they are uncomfortable driving in inclement weather to call you for a ride or for help exploring and arranging transportation.

If your loved one has all-wheel or four-wheel drive on their vehicle, make sure they know how—and when—to use that setting to improve handling in the snow and ice.

Tip #5: Don’t Forget the Lock De-Icer

There’s one more item your loved one will need this winter. But don’t store it in the car! Make sure your loved one has lock de-icer on hand. Suggest they keep it near their car keys, perhaps on a shelf or in a drawer near the front door.

Does Your Loved One Have What They Need for the Snow?

Finally, winterizing your loved one’s car also means packing items your aging loved one might need in a weather emergency.

Make sure your loved one’s car is stocked with:

• An ice scraper
• Blankets
• Water
• Light snacks (such as granola bars)
• Flares
• Flashligh
• Anti-freeze
• A small shovel
• Jumper cables or portable battery charger
• Cell phone charger compatible with their phone

Does Your Loved One Really Want to Drive This Winter?

These tips can help your aging loved one stay safe on the road all winter. But they won’t need a car at all if they move to a Five Star Senior Living community before the snow flies. Our communities provide local transportation services as needed, another way to save on expenses while maintaining independence. Although seniors can keep their cars if they desire.

Contact us to find out what other benefits and amenities await at Five Star Senior Living.

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<!–[CDATA[It’s no secret that exercise is one of the best steps you can take to maintain a healthy heart. Physical activity is part of living a healthy life at any age, and one of the five dimensions of wellness at Five Star Senior Living. Because it helps with weight control, blood pressure management, and stress reduction, exercise can help prevent coronary artery disease.

If you are an older adult new to fitness, getting started may be the hardest part. In honor of National Heart Month, here are a few different types of exercise that are considered to be among the best for seniors.

Senior-Friendly Forms of Exercise

If you or an older loved one is looking for a safe form of exercise, here are a few to investigate:

• Go4Life: This highly rated fitness program was developed by The National Institute on Aging. Go4Life has a variety of free resources to make it easier for seniors to get started with an exercise program and stay motivated. They will even mail a free workout DVD right to your home.
• Silver Sneakers: A national program that has grown significantly in recent years is Silver Sneakers. A membership allows seniors to workout at a variety of fitness centers in their community at no cost. Check their website to see if your insurance plan is a participating member.
• Growing Stronger: There is a growing amount of research that shows how important strength training is for our elders. It is an important step seniors can take to prevent falls. The Growing Stronger guide is free from the Centers for Disease Control. Inside you will find tips for getting started with strength training, a quiz to measure strength, goal setting advice and suggestions for staying motivated.

Several other forms of exercise are considered to be good for older adults. They include:

• Chair Yoga
• Pilates
• Swimming
• Tai Chi

These classes are often offered at local YMCA organizations and senior centers.

Kicking Off a Healthier Lifestyle

As is true with any new form of exercise, talk about what you’d like to do with your primary care physician. He or she can help you determine what type of exercise is best to start with and how much.

Most health experts recommend adults get 150 minutes of moderate exercise each week. You can break that down in to one 30-minute workout per day or two-fifteen minute sessions per day. Your physician will likely recommend you exercise five days of the week in addition to two sessions of strength training.

Our final tip is not to take shortcuts when it comes to warming up and cooling down. Both help to prevent injuries. Elder Gym has helpful warm-up exercise videos you can watch to learn more.

<!–[CDATA[Valentine’s Day is upon us and many people may be wondering what to buy the one they admire.   A box of chocolates is often a received gift, but tends to have a negative connotation for some.  Too much fat, sugar and the possibility of weight gain are just a few concerns people have with chocolate.  However, the Cleveland Clinic has unveiled some heart health benefits of dark chocolate.  Let’s rethink chocolate this Valentine’s Day
The advantages of eating dark chocolates are small, but enough to satisfy the sweet tooth in all of us.  Dark chocolate contains flavonoids as well as antioxidants.  Flavanol is a specific type of flavonoid which has great anti-inflammatory effects, that is specifically found in cocoa, giving it its pungent taste. The antioxidants in dark chocolate help our bodies resist cell damage.   Both flavanol and antioxidants have several health benefits including positive influences on heart health, assisting in decreasing blood pressure and also improving blood flow to the brain. Keep in mind that not all forms of chocolate have high levels of flavanols. The more a chocolate is processed, the more flavonoids are removed.  It is always best to choose dark chocolate rather than milk chocolate to truly absorb its heart healthy benefits.   Remember, moderation is key; 1 oz. of dark chocolate four times a week should satisfy the sweet tooth in all of us and provide some heart healthy benefits.  

Five Star Quick Tip:  To add even more nutrients to your Valentine’s Day gift, look for dark chocolate covered strawberries.  Strawberries are rich in anthocyanins which have a positive effect on blood pressure as well as providing antioxidant protection, and not to mention are an excellent source of Vitamin C!

Wishing you and your loved ones a happy and healthy Valentine’s Day!

Annette Catalfano, RDN
Corporate Dietician
Five Star

The holidays can be a tough time to set new goals for your health and well-being. Cocktail parties, cooking, baking, and seasonal foods can wreak havoc on your willpower. The busy days also make it difficult to stick with your exercise goals.

The new year may be a better time to commit to a healthier life. What goals should you set to start off on a positive note? We have four steps to improve your overall health and well-being.

4 Steps to a Healthier You

1. Get a physical examination.

People often neglect an annual physical. For some it is due to “white coat syndrome,” a phrase used to describe the fear and anxiety related to seeing the doctor. Others think they don’t need one since they feel healthy.

A yearly physical gives your primary care doctor a chance to discuss routine screenings and spot small issues before they develop into serious ones. As 2020 approaches, commit to scheduling an appointment with your physician in the first quarter. If you are a Medicare recipient, your benefit includes a yearly wellness visit.

2. Take an objective look at your diet.

Because cooking for one or two people may seem like more work than it’s worth, older adults may rely on convenience or fast foods. Most are loaded with unhealthy fats and sodium. One of the best ways to live a longer, healthier life is to improve your diet.

Talk with your physician about what you should—and shouldn’t—be eating. Two popular diets to discuss with your doctor are the DASH Diet and the Mediterranean Diet. Both require eating fewer meats, dairy products, and carbohydrates, and more fruits, vegetables, lean protein, and whole grains.

3. Start exercising.

Committing to thirty minutes of exercise each day is another essential. If this seems unrealistic based on your current physical condition, break it into smaller increments. Research shows small amounts of physical activity can yield the same results as thirty continuous minutes of exercise.

Many forms of exercise also reduce stress. That’s important because chronic stress can contribute to health problems ranging from heart disease to depression. Walking, chair yoga, Tai Chi, Pilates, and swimming are a few stress busters.

As always, talk with your physician before starting any new form of exercise.

4. Nurture your spirit.

Find people and activities that bring you joy and work them into your weekly routine. Volunteering, meditating, gardening, and art classes are a few options. So is enjoying a good laugh with friends and loved ones.

Laughter aids in lowering blood pressure and preventing depression while boosting the spirit. Whether it is lunch out with friends or seeing a comedy at the local movie theater, do more of what makes you laugh.

Live Well at Five Star Senior Living

The Five Star Difference is apparent from the time you walk through the front door of one of our communities. From our chef-inspired meals to our Lifestyle360 program, you’ll discover an environment that promotes healthy living. Reach out to the community nearest you to schedule a tour and see for yourself!

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More than 33 percent of older Americans between the ages of 65 and 74 have hearing loss. And 50 percent of those 75 and up suffer from some level of deafness, according to the National Institute on Deafness and other Communications Disorders (NIDCD).

Sadly, most hearing loss goes untreated.

Six of 10 people with moderate-to-severe hearing loss do not use hearing aids, says James Firman, president of the National Council on Aging and founder of the United Seniors Health Cooperative (USHC), a nonprofit consumer organization. “I can guarantee you, as a person with a moderate to severe loss, that there is no way that you are doing fine and getting along fine if that hearing loss is not treated,” he explains.

But what exactly are the effects of hearing loss on older adults?

Hearing loss can impact personal relationships, physical health, and a person’s overall quality of life.

Hearing Loss Can Lead to Lower Quality Relationships

A number of studies have shown that hearing loss can negatively impact personal relationships. Older adults with hearing loss may withdraw from conversations because they can’t understand what is being said, or they might talk more to compensate for their inability to hear. It can cause them to monopolize conversations without truly interacting with others.

In one study of 4,000 people with hearing difficulties, those who didn’t wear hearing aids were “more likely to be viewed as being confused, disoriented, non-caring, arrogant, [and] inattentive” by family members and loved ones.

Additionally, the same study discovered that “interpersonal warmth in relationships significantly declined as hearing loss worsened.”

While these side effects may not directly affect an older adult’s independence, they can lead to depression. We now know depression can worsen other illnesses or even lead to new problems, such as heart disease and high blood pressure.

Ultimately, these illnesses can reduce a person’s ability to live independently.

Hearing Loss Can Put Older Adults in Danger

But it’s not just an older adult’s mental well-being that can suffer. Seniors with untreated hearing loss can put themselves in physical danger if they:

• Fail to hear a doctor’s instructions properly and don’t take the right dose of prescription medicine
• Can’t hear a smoke detector go off
• Don’t hear someone knocking at the door or even hear an intruder in the house at night
• Are driving and don’t hear another driver honk the horn
• Are walking and fail to take note of oncoming traffic

How Hearing Loss Affects Quality of Life

An older adult who can’t be trusted to take the correct medicine, cannot drive safely, or finds it hard to socialize with groups of people risks a lower quality of life and loss of independence.

Hearing loss can create a cascading effect that leads to other health issues but, even on its own, it puts seniors at risk in their own homes and while traveling.

Fortunately, in many cases the use of a hearing aid can restore the quality of life and the ability to live independently.

To learn more about successful aging, we invite you to follow the Five Star Senior Living Blog. We share the latest research and information on health and wellness regularly.

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The lazy days of summer are anything but lazy if you’re caring for an aging loved one. Instead, you may spend more time worrying if your loved one is cool, hydrated, and out of the sun. These five tips can help keep your favorite senior safe and create a less stressful summer for you. Maybe you’ll even find some time to lounge by the pool (with sunscreen, of course).

1. Know the Risks of Extreme Temperatures

It’s a startling, but true statistic. Each year, extreme heat causes an average of 658 deaths. That’s more than tornadoes, hurricanes, floods, and lightning combined.

Seniors are at greater risk for experiencing heat exhaustion or heat stroke because their bodies often have more difficulty adjusting to or tolerating extreme temperatures. Medications or medical conditions may exacerbate the problem.

If you have aging loved ones living alone, check on them at least twice a day. Ensure their air conditioner works and they are using it.

2. Stay Indoors during the Warmest Times of Day

The sun shines brightest between the hours of 10 AM and 2 PM. Encourage seniors to stay in an air-conditioned environment during these hours, and plan errands and outdoor activities for early morning or later in the day.

Seniors can enjoy indoor hobbies and interests during the heat of the day. They might want to take a class, participate in a scrapbooking group, or exercise in an air-conditioned environment like their local senior center or fitness club.

3. Use Proper Sun Protection

When your loved one does venture out into the heat, ensure they apply SPF 30 on all exposed body parts to reduce the risk of skin cancer. Cover up with long pants and long sleeves in a lightweight, breathable fabric in a light color, and wear a lightweight hat to block the sun.

4. Make Sure Your Senior Loved One Stays Hydrated

Make sure older adults always have enough to drink by keeping easy-to-open bottles of water in their refrigerator, and a filled water bottle by their side.

5. Know the (Fire) Drill

Summer fireworks cause close to 18,000 fires each year. More fires are reported on July 4 than any other day of the year, with two out of five of those fires caused by fireworks. This provides caregivers with a good opportunity to talk about a fire safety plan with a senior family member.

Prior to the summer holidays, ensure your senior loved one knows the escape route from their home and understands where to go in an emergency. Have a fire drill to practice.

Check smoke alarms to ensure they have fresh batteries and work properly.

If your senior loved one is hard-of-hearing, consider a smoke alarm that uses a vibration and flashing light. You might also install an in-ceiling sprinkler system, which can put out a fire faster than the fire department may arrive and doesn’t rely on your loved one dialing 911.

Rest Easy this Summer

Follow these summer safety tips to ensure you and your aging loved ones stay safe all summer long.

And remember, summer is a great time of year to find an air-conditioned Five Star community!

Whether you or an aging loved one has diabetes, it can be especially difficult to manage the disease during the holiday season.

From pumpkin spice everything, made with ingredients that can wreak havoc on blood sugar, to sweet and carb-laden temptations everywhere, managing diabetes during the holidays requires self-control and careful planning.

Eating Healthy During the Holidays

These six tips can help you or your senior loved one manage diabetes this holiday season.

1. Look for diabetes-friendly alternatives to family favorites.

If you’re cooking for your family, search for healthy alternatives to the dishes you usually prepare. Cauliflower mashed potatoes, desserts made with natural, sugar-free sweeteners, fresh-baked sweet potatoes instead of sweet potato pie are all examples. If you’ve been invited to a party or a dinner, offer to bring a few healthy side dishes or appetizers.

2. Take advantage of the healthiest flavors of the season.

As much as the holidays might mean pumpkin treats, apple pies, fruitcake, and candy, November is also harvest time. Fill your table, and your plate, with farm-fresh fruits and vegetables.

One of the most popular spices of the season, cinnamon, has been shown to help regulate blood sugar. Use it in home-baked, sugar-free cookies and other pastries, as well as in tea and on sweet potatoes.

3. Plan ahead.

It can be hard to resist a buffet table of tasty sweets and carbs if you aren’t prepared. But the worst thing you can do is to skip eating all day to make up for a feast that evening. This causes your blood sugar to drop and then spike to unsafe levels.

If you know you’re going to a party or dinner, ask about the menu in advance. Plan what you’ll eat, taking note of carb and sugar counts. Eat a sensible breakfast and lunch.

When you arrive, fill a small plate with healthy, balanced choices, starting with vegetables. It’s okay to include a few of your favorite treats in small portions.

Then choose to mingle in a spot further away from the food for the remainder of the evening.

4. Aim for balance.

Can’t resist splurging on a small slice of apple pie? Forego the mashed potatoes or other carbs at dinner to treat yourself to dessert. Remember, you don’t have to be perfect at every meal. Just be conscious of your choices.

5. Take your focus off the food.

There’s plenty to do at holiday gatherings besides eat.  When you do sit down for the meal, eat slowly, taking time to savor each bite.

If everyone at the Thanksgiving table is still indulging in second and third helpings, head out and play outdoors with the children in the group, who are probably already done eating.

Wherever you may be for the holidays, take the focus off the food and socialize instead.

6. Make time for exercise.

Suggest a walk after dinner with your family and friends. Regular exercise can help stabilize blood sugar and can help offset the effects of a large meal.

Enjoy Healthy Meals at Five Star Senior Living

The signature chefs are Five Star Senior Living cook up healthy, diabetes-friendly meals every day. Find out more about the many benefits residents can enjoy at Five Star Senior Living.

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