• Living Well As We Get Older
• Activities For Staying Healthy
• Safety
• Changes In Behavior
• Medication Safety
• What You Think Matters
• Spirituality As We Get Older
  

Living Well As We Get Older

Being mentally healthy and happy as we get older is something that everyone deserves and can achieve.Discover new and healthy pathways to maintain and renew your or your loved one’s body, mind and spirit -- mentally and physically. Feeling depressed or anxious is not normal for adults 65 and older. Our society has the mistaken belief that as we get older and with the onset of other medical difficulties – sadness and nervousness are normal responses. As we age, illness and trauma can manifest itself in many ways – mentally and physically. Even something as serious as delusions or hallucinations can be caused by something as simple as a urinary tract infection. As we age our nutrition, physical activity, ability to relax, how we think about situation, medications we take, alcohol we may drink, and almost everything we do will impact how we feel. It is important to find healthcare providers that specialize or are at least knowledgeable about aging issues related to your health. Mental wellness is happiness, peace of mind, enjoyment and satisfaction in life. It does affect your everyday life, mental and physical well-being.

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Activities For Staying Healthy As We Get Older

Getting old is depressing! Sound familiar? Well it doesn’t have to be. Get active; it’s never too late. Activity is one of the most important things you can do to maintain you physical and mental health and enhance the quality of life as we age. So get active your way:

• At home
• In your community
• With friends

• Getting started can be easier than you think.
• Do activities you are doing now, more often.
• Move around more frequently.
• Carry your groceries home.
• Take the stairs instead of the elevator.
• Call the YMCA, local fitness center, senior center or church to try out an exercise class.
• Call AARP for more specific information on exercises you can do.

Creative activity stimulates imagination and thought. While studies have shown that creativity often emerges during periods of loneliness and depression one of the greatest benefits to creative expression is the overcoming of depression and isolation that many older adults experience. There are many ways for you to express your creativity.
Dance – specialized dance club for square dancing, line dancing or ballroom dancing.
Exercise dance – through a fitness club.
Music – listening, composing, studying music history, learning to play an instrument or meditating to music.
Poetry – attend and listen to public presentation, write poetry, join a poetry club to study and analyze poetry.
Crafts – take part in quilting, knitting and sewing.
Theater – performing or volunteering behind the scenes, storytelling or writing. Theater offers you the chance to step out of your role and into a new role with different futures, hopes and dreams. This can have a very healing effect.
Art – painting, photography, art appreciation, the study of art history. Visit your library or local art gallery. Take an art class at the university.
Writing memoirs – writing down your favorite memories. Leisure activity is activity that is freely chosen. We often think of leisure as play and recreation. Often we associate leisure with retirement and too often we see it as less purposeful. Leisure is, however, important for our physical and mental well being. Its benefits include:

• Skill development.
• Exercise and physical activity.
• Hope and enthusiasm for the future.
• A sense of purpose and usefulness.
• A sense of accomplishment and satisfaction.
• Opportunity for self-expression and creativity.
• Expression of opinion and ideals.
• Cooperative experiences.
• Travel outside the community.
• Leadership opportunities.
• Socialization.

There are almost an infinite number of activities you can engage in. Here are a few examples:

• Work – part or full time.
• Political causes.
• Group travel.
• Gardening and flower arranging.
• Church practices.
• Education and training – university courses established for older adults wishing to continue learning.
• Cooking.
• Dog Rescue program.
• Card or game club.
• Prayer circles, bible study group.
• Environmental projects.
• Developing family histories or genealogies.

Be Active, Your Way, Every Day for Life!

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Safety

The best way to minimize the risk of becoming a victim of crime, and to reduce the fear of crime, is to take sensible precautions. Most people already do this as part of their everyday lives–often without realizing it. You are probably aware of some of the suggestions listed below, but others may be new to you and you may find them useful.

Be Alert When Out and About

• Where possible, go with a companion, and stick to busy, well-lit streets.
• Carry your purse or handbag close to your body, not dangling by the straps. Put a wallet for example on top of your shopping bag.
• Don’t carry credit cards or large amounts of cash you don’t need. Have benefits or other regular checks paid directly into an account.
• Whether you’re a passenger or driver keep car doors locked. Be particularly alert in parking lots and garages. Park by an entrance if you can.
• Sit close to the driver or near the exit when traveling on the bus.
• If someone or something makes you uneasy, trust your instincts and leave.
• Avoid short cuts through alleys, parks or wasteland.

• Install smoke alarms.
• Install sturdy locks and windows and make sure you know how to use them.
• Don’t hide keys under plant pots or doormats. Instead, leave an extra set of keys with a trusted friend, neighbor or relative.
• Ask for photo identification from service or delivery people before letting them in. If you are the least bit worried, ask them to wait outside. Close the door and lock it while you call the company to verify.
• Mark all valuables in your home with your name and postal code.
• Never keep a large amount of money in the house.
• Don’t keep your checkbook and check card together. A thief could use the card to forge your signature on checks.
• Be sure your house name or number is large, easily seen, and well lit so that police and other emergency services can find your home quickly, if required.
• Consider installing an alarm system that provides monitoring for burglary, fire and medical emergencies.
• Consider installing movement sensitive lighting outside your home so that you will be alerted to the presence of visitors or trespassers.

Watch Out for “Con” Artists

Don’t fall for anything that sounds too good to be true– a free holiday, sweepstakes prizes, cures for cancer and arthritis, or low-risk high return investment schemes.
Check your bank and credit card statements carefully and report any discrepancies immediately.
NEVER give your credit card, phone card, Social Security, or bank account number to anyone over the phone unless you have checked that they are from a bona-fide organization. NEVER give out your PIN number, even if the persons says they represent your bank or the police.
Never rush into signing anything– an insurance policy, a sales agreement, or a contract. Read it carefully and have someone you trust check it over before signing.
Don’t purchase goods or services from doorstep callers. Don’t let them into your home. Most crimes committed against older adults are “transient crimes”, many involving home repairs or diversions where a person requests to come into the home to use the bathroom, ask for a drink of water, or to “check out” an unreported problem. Be Aware

• No matter how good it sounds, you really can’t get something for nothing or get a deal that’s too good to pass up.
• Do not allow ANY stranger into your home. No exceptions. Bathrooms and water are usually just a few short blocks away– a stranger does not need yours.
• All gas, water, electric and cable workers have ID badges and would never ask to “check your system” to gain entry, offer to “correct” a problem or a cash refund.
• Do not sign any contract or use any service offered by a person that approaches you cold by phone or especially “door to door.”
• Get all work contracts in writing with firm quotes and detailed description of the work to be performed, wait at least three days until the work begins and if you have any questions at all, talk it over with someone you trust.

The most common transient crimes are driveway sealing (small amount left over from another job), roof sealing, brick or mortar repair, shingle replacement, painting, landscaping, power washing and exterminating. The most common forms of fraud are use of bogus or diluted material, excess empty containers presented to exaggerate the amount of material used, the finding of non-existent “damage”, failure to perform work and extortion for higher payment after the job is completed.
Don’t be afraid to call police if you suspect elder fraud-The police want to catch those who prey on the elderly.

Health & Safety Tips

Preventing Falls among the Elderly

• Maintain a regular exercise program-Exercise improves strength, balance and coordination. Talk with your health care provider about the best type of exercise for you.
• Make your home fall-proof. Remove tripping hazards such as papers, books, and shoes from floors and stairs. Remove throw rugs that may slip or secure them with double sided tape. Use non-slip mats in bathtubs and showers. Have grab bars and/or a bath chair installed in bathrooms. Make sure that your home is well lit and the staircases have handrails.
• Have your vision checked by an eye doctor. Poor vision can increase the risk of falling.
• Have your healthcare provider review your medicines to reduce side effects and avoid drug interactions.
  

• The name of all your drugs (generic and trade). Ask your pharmacist or doctor all about what you are taking.
• How many times a day and when to take the medication. Should you take it with or without food?
• What to do if you miss a dose.
• How long you need to take it and if it needs to be refilled.
• Any and all possible side effects and if the drugs interact with any foods, activities or other drugs.
• Any special storage instructions.
  Use your prescription medications wisely and make sure you consult with your doctor or pharmacist before mixing any over-the-counter medicines with your prescription

• Memory trouble after having a drink or taking a medication
• Loss of coordination (walking unsteadily, frequent falls)
• Changes in sleeping habits
• Unexplained bruises
• Being unsure of yourself
• Irritability, sadness, depression
• Unexplained chronic pain
• Changes in eating habits
• Wanting to stay alone much of the time
• Failing to bathe or keep clean
• Having trouble concentrating
• Difficulty staying in touch with family or friends
• Lack of interest in usual activities

What to do?

• Education for and from healthcare providers, family and pharmacies is paramount. The healthcare provider can use simple screening tests such as the AUDIT-C, CAGE and/or the Short Michigan Alcoholism Screening Test - Geriatric Version (S-MAST-G).
• A family’s attention to the elderly family member’s daily life can be extremely helpful in identifying medical and social problems. It is important to develop a medication inventory for an elderly person. This inventory is a list of all of his or her prescribed and OTC medications. The final inventory usually uncovers a surprising number of OTC medications (some studies have shown as many as nine different medications used per month). This list of medications can be brought to a local pharmacist where a drug - drug interaction list can be generated.
• Another worthwhile consideration would be to try to increase the activity level and social interactions of the elderly family member. Senior groups and volunteer work are examples of ways to increase companionship and self esteem.
• Clinical treatment may need to be considered, as well as pharmacological interventions as a possible adjunct to clinical treatment. Naltrexone (ReVia ?) appears to work as well in the elderly as in other groups of alcohol -dependent patients to decrease the craving and feeling of elation related to alcohol use. Antabuse should probably be avoided because the elderly cardiovascular system may not be able to handle possible cardiac events that could occur with an alcohol - antabuse reaction.
• Twelve-Step, self-help and support group participation should be considered.

Changes in Behavior

Aging is another stage of life just like childhood, adolescence and young adulthood. As you’ve gone through these earlier stages in life have you ever experienced any sudden change in behavior? What did you do? More than likely you would have had questions and sought answers from your family and/or primary care physician. Now that you are an older adult why would that change? Changes in any person’s usual behavior or routine regardless of age can indicate a change in health and mental well-being. Some changes come on slow and aren’t always recognized while other behavioral changes are quite sudden and obvious. Either way, these changes should not be ignored or just accepted because you are older. Often slower changes can be related to decreased mobility, change in memory and chronic health problems and occur over a long period of time. On the other hand, these slower changes in behavior can also be related to symptoms of depression, stress, or other medical conditions that can improve with proper treatment. These behavioral changes that come on slowly are frequently never diagnosed and are accepted as inevitable parts of aging and no help is sought. Sudden changes in behavior, again regardless of age, should be discussed immediately with your primary care physician. More than likely any sudden change has a cause and that cause is not “old age.” A physician should always evaluate sudden changes including significant changes in memory.
As we age we should not be embarrassed, unwilling or unable to discuss our feelings with professionals. Don’t ignore those changes in behavior - if you successfully coped with life earlier there is no reason not to do so now!

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Medication Safety

• Keep a list of all medications that you take (prescribed drugs, nonprescription medications, herbal supplements, home remedies, and medical foods) and medicines that you cannot take due to allergic reactions, and share those with your doctor or pharmacist. It is also a good idea to give a list to a family member.
• Tell your health care provider how you actually take your medication, especially if this is different from the originally prescribed directions.
• Learn the names of the drug products that are prescribed and given to you, as well as their dosage strength and schedules.
• Ask if you should avoid certain foods, beverages, other medicines or activities while you are taking the drug.
• Ask for any written information available on the drug product.
• Question anything you don’t understand or that doesn’t seem right.
• Be especially alert to unexpected changes, such as receiving a prescription refill that seems to have a different strength or appearance from your original prescription.
• Remember that when you’re in a hospital or health system, you can always ask to speak to the pharmacist if you have questions about your treatment or medications.
• If you are having trouble remembering to take your medication or forget if you’ve taken your medication during the day consider getting a medication box that is divided into days of the week and times of day. Many pharmacies are filling medication boxes for patients at no extra cost.
• Wear a medical-alert bracelet or necklace.
• Store 3-5 days of medication that are important to your health.
• Don’t store your medications in areas that are susceptible to extremes in heat, cold and humidity (e.g. car or bathroom). This could decrease the effectiveness of the medication.
• Refill your prescriptions while you still have at least a 5-7 day supply of medications left.
• Keep in mind that some sources, such as mail-order pharmacies, have a longer lead-time to refill.
• Be extremely careful when ordering medications on the Internet. To stay safe, only buy medications from pharmacy Web sites that post the National Association of Boards of Pharmacy’s VIPPS (Verified Internet Pharmacy Practice Sites) symbol.

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What You Think Matters

It seems the news for many of us as we age becomes more negative. People we know seem to talk about more medical problems and often conversations are about who is dieing or has died. Sometimes it makes us wonder if there is anything positive left in life. Why Think Positively?

Researchers have proven that people who have a healthy and positive attitude -- or incorporate positive thinking -- live better lives. All of our feelings, beliefs and knowledge are based on our internal thoughts, both conscious and subconscious. They are built from the feedback of parents, friends, society and self, that forms our self-image and our world-image. We are in control, whether we know it or not. We can be positive or negative, enthusiastic or dull, active or passive.

Our physical and mental health will benefit if we choose to be positive. "Most folks are about as happy as they make up their minds to be."
Abraham Lincoln

Maintain a positive outlook. Think good thoughts about yourself and others. Psychotherapy is one way to help you develop these skills. There are many self-help books and tapes available on how to incorporate positive rational thinking into our lives. Cognitive behavior therapy is an excellent type of therapy that teaches us ways to change our thinking patterns.

Cognitive therapy teaches essentially that people and things don’t upset us, we upset and disturb ourselves as a result of the erroneous views we take of them. Much disturbance comes from beliefs that we ought to be able to control people and situations in order to control ourselves, when in fact the only thing actually under our control is our own thinking and our own behavior. Some people are more prone than the average to overestimate possible dangers in many ordinary situations. Cognitive therapy can help you take chances necessary to maximize what you are able to get out of life, while helping you to accept what you cannot. You must take risks in order to become spontaneous and free. Other people have an exaggerated sense of just how responsible they are for the things that go on around them. Along with this come extreme feelings of guilt in reaction to feeling overly responsible. Cognitive therapy seeks to help you be more logical about deciding exactly how much responsibility you really have in the situations you typically worry about. Along with learning to take responsibility for your own emotions, learning to think and reason logically are the keys to coping with everyday life in a world which often seems anxiety provoking, frustrating, and disappointing.

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Spirituality As We Get Older

Many people think that spirituality and religion are the same. Religion and spirituality may exist together, but religion is generally recognized to be the practical expression of spirituality. Religion is the organization, rituals and practice of one's belief. Religion includes specific beliefs and practices while spirituality is broader. Spirituality is thought to include a system of beliefs that encompasses love, compassion and respect for life. Individuals may experience both spirituality and religion very privately within themselves and/or through social interaction with person and organizations in an external way. Spirituality is about our existence, relationships with ourselves, others and the world and ourselves. Spiritual development provides us with insight and understanding of ourselves and others. People of all ages often seek to find meaning in their everyday life. Understanding the relationships as well as the differences between spirituality and religion may explain and support the interest of reaching beyond themselves, doing and caring for others, and disinterest in the material things of life. Expressions of spirituality;

• through religious practices
• compassion
• service to others
• passing on wisdom to our children often bring deep personal satisfaction, comfort and peace.

Studies have related happiness, morale, and health to spirituality.
People may turn to spirituality and religion when they meet difficult life changing events and experience personal losses.

Ways to bring spirituality into your life as you get older:

• Hope may be used as a means of coping- expectation for the future, motivation for action, means of fulfilling goals
• Assess past coping abilities
• Identify changes needed to improve a situation and look at your abilities
• Prayer
• Imagery
• Artistic expression
• Healing
• Memory and reminiscence
• Relaxation
  

• Listen
• Be aware of signs of mental health problems and urge professional help
• Share concern and observations
• Provide privacy
• Reassure the value of the person
• Allow decisions to be made
• Accept without judgment
• Help express religious, spiritual or social needs
• Recognize cultural differences
• Keep separate values and spiritual beliefs that are different
• Refer to professionals when needs are beyond listener’s ability to help
• Use humor as appropriate
  

• Outreach programs to homebound elderly
• Prayer circles
• Telephone reassurance programs
• Televised religious services
• Tapes of services
• Visitations
• Sacred readings
• Home Ministry programs to visit members of church family
  

Spirituality is far more encompassing that religion though we often see the two used interchangeably. Studies have found that belief beyond the material and self is spiritually positive and relates with moral, health and happiness.

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Possible Web Links

Several good medication sites if we want to add

Administration on Aging
www.aoa.gov

Northern Kentucky Agency on Aging
www.nkadd.org

Family Caregiver Alliance
www.caregiver.org

National Alliance for Caregiving
www.caregiving.org

Alzheimer’s Association
www.alz.org

National Family Caregiver’s Association
www.nfcacares.org

AARP
www.aarp.org

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