Category: Assisted Living

Long Distance Caregiving

For adult children with aging parents that need assistance, knowing how to provide support doesn’t always come naturally. Adult children who act as caregivers for their parents are often raising families of their own and many are still part of the workforce. To make matters even more difficult, a number of them live long-distance. In fact, of the 34 million Americans who care for older family members, nearly 15% are long-distance caregivers. Long-distance caregivers refer to individuals living more than hour away from those they are providing care for, typically their parents or other relatives. In addition to the same pressures and challenges that face local caregivers, long-distance caregivers have the added challenges of needing to coordinate care, hire help and take uncompensated time off of work and pay for travel expenses. While caregiving from afar can seem nearly impossible, long-distance caregivers successfully take on a number of different roles.

What Can Long-Distance Caregivers Really Do?

According to the National Institute on Aging, long-distance caregivers can support their aging parents or other family members in a number of different ways. Here are a few of the most common roles long-distance caregivers play within their family unit:

Managing finances and paying bills
Hire in-home care such as home health, professional caregivers or nursing aides
Locate and coordinate with assisted living or nursing facilities
Provide emotional support for the primary caregiver and offer respire care when needed
Navigate health insurance claims and benefits
Consolidate paperwork, medical information and organize important documents in the event of an emergency
Evaluate the house to make sure it’s safe for a loved one

Tips for Providing Care from Afar

One of the biggest challenges for long-distance caregivers is staying informed and confident that their loved one is in the best possible care. According to AARP, here are some important tips to consider if you are providing care for a loved one but live long-distance.

Establish Access

If you are the primary caregiver or a sole child of an aging parent, it’s crucial to establish good information channels to stay up-to-date on your loved one’s wellbeing. In addition, it can be helpful to have legal and financial authority in order to make sound decisions on behalf of your loved one. Discussing financial matters can be uncomfortable, but it’s important to understand your parent’s financial situation in order to plan for the future. Come up with a plan for how they will pay for health care along with other everyday expenses. This includes looking into their long-term care insurance policies and major payments such as housing and any active loans.

While creating channels of access, long-distance caregivers should also request access to any important information such as medical records, banking and insurance information, since you may become responsible for paying the bills in the future. It’s important to have this conversation with your loved ones as early as possible in order for them to clearly state their wishes. This may also be an appropriate time to ask your loved ones to designate a durable power of attorney for both health care and financial decisions. This will allow a designated person to make decisions on their behalf when they are no longer able to make decisions for themselves.

Long-distance caregivers should also create an emergency plan for their loved ones. This includes assigning a local and trusted individual to have access to your loved one’s home whether that is through a garage code or an extra set of keys. For individuals living at retirement communities including assisted living facilities and nursing homes, most facilities have 24-hour security staff who can perform wellness checks when needed.

Stay Updated

It is essential for long-distance caregivers to find ways to communicate regularly with their loved ones and their care teams. Utilizing different technologies like FaceTime, WhatsApp, and Skype will allow you to see your loved one and give you peace of mind or alert you to any changes in their physical health. At Maple Knoll Village, the Family App allows family members to stay in contact with staff members and sends alerts and notifications to important announcements and policy changes.

Plan Your Visits

In-person visits allow you to assess your loved one’s wellbeing and can provide insight that might otherwise be hard to gather when living remote. Experts suggest trying to stretch any in-person visit to allow time for doctor’s appointments and any other in-person visits. This might also be a good time to meet current and potential service providers including housekeepers, facility staff members, social workers or physicians. When visiting, make sure to assess your loved one’s home or living quarters to check for signs of abuse or cognitive decline. If you see old food in the refrigerator, unpaid bills or signs of financial misconduct, it could be a sign that your loved one needs more support or different care providers.

Supporting Your Family from Afar

Caregiving is a difficult responsibility and doing it from afar doesn’t make it an easier. A lot of families find peace of mind when their loved ones have a safe place to call home, such as Maple Knoll Village. Our staff is mindful that long-distance family members are doing their best to provide support in the ways they are able. Remember to be kind to yourself!

Downsizing Guide for Seniors

It’s common for seniors in their sixties to consider downsizing to a smaller home or moving to a senior living community. In fact, 51% of retirees over the age of 50 move into smaller homes. However, this decision can be a difficult one. Many older adults are faced with leaving their family home and the memories that come with it. While this can be challenging, choosing to downsize can make life easier and safer for many aging adults and their families. There is no one-size-fits-all approach to successful downsizing. While some adults may choose to live on their own, others may find comfort in residing in a Continuing Care Retirement Community that offers all levels of care such as independent living, assisted living, and skilled nursing. In addition to deciding where to move, older adults must also decide if the timing is right.

Is it Time to Downsize?

Older adults choose to downsize for a number of different reasons. For some, aging is expensive, and downsizing provides a viable option to cut costs and reduce monthly expenses by lowering or eliminating mortgage payments, home insurance and property taxes. For others, things like stairs, multiple levels, a large yard and long walkways can become dangerous and limit one’s ability to age in place. No matter the reason for downsizing, choosing where and when to move are complicated decisions. If you or your loved ones are contemplating downsizing, there are some basic questions that can help you decide if it’s the right time to downsize:

Do you have unused rooms in your home?
Can you afford to stay in your current home for 10 or 20 years down the road?
Is your yard easy to maintain? Can you safely complete household tasks?
Do you feel isolated?
Do you have too much stuff to manage?

At some point, you may realize that your home isn’t the safest or most economical place to age. If you have a lot of wasted space or have difficulty maintaining your family home, it could be the right time to downsize.

Where to Downsize?

There are two very common options when it comes to choosing where to downsize. Many older adults are faced with deciding between moving to a residential community or aging in place. Generally speaking, residential communities include independent living, assisted living, or nursing homes. In addition, Continuing Care Retirement Communities, such as Maple Knoll Village, offer all three types of care. In a residential community, residents are not responsible for yard work, maintenance, and do not have to make mortgage payments. Traditionally, those living in a residential community pay a monthly fee that includes utilities, housekeeping and even some meals. Most communities offer onsite medical care, memory care, and offer social activities on and off-campus.

The second option, aging in place, can be an attractive option for those wanting to live independently for as long as possible. In addition, older adults often choose to age in place when they are in excellent health or if the facilities in their area have poor reputations or are too expensive. For those aging in place with minimal needs, a smaller home with less chores may be an attractive option. However, it’s important to consider how many years they are likely to still be independent. For those with complex medical needs, aging in place can be more difficult and require hiring outside help to provide care or relying on the support of friends and family members.

Tips for Stress-Free Downsizing

Once you decide where to go, you’ll have to start the physical act of downsizing your belongings. While it may feel overwhelming, there are many ways to make downsizing feel like a manageable task. If you or a loved one has a potential downsize in the future, here are some tips to keep in mind:

Start preparing early. Downsizing always takes longer than you might think. Giving yourself plenty of time to sort and pack your items will make transitioning into a new space much easier. In addition, moving companies often need advanced notice, especially if you are moving out of state.
Prioritize communication. It’s not uncommon for adult children to notice their parents having difficulty maintaining their home. If this happens, adult children may need to approach the topic of downsizing with their parents. Adult children may consider offering to help clean out the garage or sort through items in storage. As the topic continues, it’s important for children to reassure their parents that they have a say in the matter.
Set realistic goals. Downsizing can feel like an enormous task. The key to successful downsizing is to set small and attainable goals. You may consider starting with one room or one closet at a time. Before you begin, make sure you have all the necessary items like boxes, tape and markers.
Sort your items. Experts agree that sorting your items into separate categories for taking with you, gifting, selling, donating and throwing away can help you stay organized and efficient.
Keep the memories! One of the hardest parts of downsizing is having to part with precious memories and keepsakes. However, it’s possible for many items to be compressed. For example, photo albums and home movies can be stored onto DVDs or hard drives for easy storage. If you have a collection of items, consider keeping your favorites and donating the rest.

Making the Move to Maple Knoll Village

Our residents agree that one of the most difficult parts of transition into a retirement community is choosing how to downsize. However, the amenities, peace of mind, and sense of safety that comes with living at Maple Knoll Village is well worth the move. To speak learn more about life at Maple Knoll Village or to schedule a tour, please contact us at 513-782-2717.

Holiday Health Tips for Seniors

The holiday season is in full swing, which means many of us are preparing for celebrations with family, friends, and good food. The holidays present a wonderful opportunity to connect with others, but can also be a source of stress and anxiety. November and December are busy months for many of us. It’s also a time where our routines and schedules are inconsistent and diets consist of special and often heavy foods. In fact, high cholesterol, an increase in blood pressure and foods that cause inflammation in the body are common during this time. If we’re not careful, the holiday season can have a negative effect on our health—both physically and mentally. Here are a few tips to help you maintain your healthy habits throughout the holiday season.

Simple Tips for a Healthy Holiday

To help keep you healthy, reduce stress and avoid the holiday blues, you may consider implementing the following tips the next time you find yourself celebrating with family and friends.

Walk after large meals. We all know that feeling after we’ve eaten too much at a holiday brunch or dinner. While we might be tempted to nap after a large meal, taking a walk might be a better option. Moving our bodies, especially after a large meal, helps us digest our food and turn it into energy instead of storing it into fat cells.
Wash hands frequently. As we gather inside for celebrations, it’s not uncommon for colds and other wintertime illnesses to spread quickly. To decrease our risk of contracting the flu or common cold, make sure to wash your hands frequently using warm water and antibacterial soap. Alcohol-based hand sanitizer is a good option if you’re traveling or don’t have access to soap and water.
Stay hydrated. Fancy cocktails are a fun holiday treat. However, it’s best to drink in moderation and stay hydrated by drinking plenty of water. Alcohol based drinks can cause inflammation in the joints, which can cause pain and decreased mobility. Water helps flush out toxins and helps aids in digestion.
Get quality sleep. Our bodies heal and replenish themselves while we sleep. Getting enough high-quality sleep supports basic body functions and is also important in maintaining our mental health. It’s not uncommon to veer from our normal daily routines during the holiday season, however, it’s important to maintain our sleep schedules when possible.
Maintain your exercise routine. Exercise releases endorphins, which are our body’s natural pain reliever and happiness booster. Exercise is also an important factor in maintaining balance, coordination and can help reduce healing time from injuries. So, bundle up for a walk outside or try an indoor workout you can do from the comfort of your own home.
Rest after traveling. Traveling can become more difficult as we age. Road trips and airplane rides can take a lot of energy. Make sure to get adequate rest after a travel day. This might mean skipping out on the shopping and opting for some quiet time instead.
Prioritize healthy meal options. Before you enjoy special holiday foods, make sure to consume vegetables and fruits which are high in nutrients and support optimal health.
Manage stress. The holidays can be stressful! However, it’s important to learn how to manage stress because too much of it can disrupt different function in the body including the immune and digestive systems.
Avoid contact with people who are sick. In addition to washing your hands frequently, you should also do your best to avoid those who are sick with colds or the flu. You might consider avoiding crowded places when possible or protect yourself by wearing a face mask.

Celebrating the Holidays at Maple Knoll Village

As you celebrate the holidays with family and friends, our staff at Maple Knoll Village are here to keep you safe and healthy. From the Hemsworth Wellness Center to the Bistro on the Green, we have everything it takes to make this holiday season a healthy one.

Assisted Living vs. Private Duty Care: How to Make the Most of your Money

There comes a time during the aging process where normal daily activities become more difficult and require more assistance. This often requires older adults and their families to make a decision about where they should be living and how to receive the appropriate care. However, many seniors fear losing their independence and are hesitant about leaving their homes. Often, seniors are faced with deciding whether to move to assisted living or pay for private care in their home. This situation can be a sensitive matter for many older adults, and one that involves many different factors.

Difference between Senior Home Care and Assisted Living

Senior home care is a popular option for older adults who need more assistance but don’t want to leave their homes. Depending on the company, most senior home care services offer assistance with daily living such as bathing, getting dressed, toileting, medication management and household tasks like meal preparation, cleaning and transportation to medical appointments. Many senior home care companies have minimum hour requirements for the week and minimum hour blocks for the day. Depending on the needs of the senior, these hourly rates can become quite costly. However, for those who require small amounts of assistance, home care companies might be a better financial option. Generally, home care companies charge between $25 and $30 an hour, with 3-4 hour daily minimums and a minimum of 8 hours per week.

Assisted living generally offers the same services as senior home care, but requires an individual to move from their homes. At Maple Knoll Village, Breese Assisted Living offers 1-2 bedroom apartments that are attached to the main building. Assisted Living services include three meals daily, full time activity staff, medication assistance, daily help with bathing, dressing, toileting, and bed making. AL staff also complete reassurance and spot checks every 2 hours even during the nighttime. In addition, weekly housekeeping and laundry services are included in the monthly rent. Most importantly, and unlike many home care companies, Assisted Living residents have access to a registered nurse, licensed practical nurse, and state tested nursing assistants at all times.

Which Option is Right for You?

There is not a “one size fits all” solution to senior care. Each family and each resident have their own values and non-negotiables when it comes to deciding which type of care is the best fit. However, there are a few factors that should be carefully considered throughout the decision-making process. These include safety, access to care, ability to manage activities of daily living, financial resources and connections to other people and socialization.

Safety is a key element in deciding whether a resident should bring in home care or make the transition to assisted living. Some questions to consider include: Can I bathe, dress, and take care of my daily needs in a timely and safe manner? Does my loved one have the cognitive capacity to make sound decisions? Is my loved one at high-risk of falling?

While maintaining independence is an important part of healthy aging, it can also be misunderstood. If a senior lives independently at home, but is isolated and lacks daily socialization, it can have a profoundly negative impact on both their mental and physical health. In fact, according to the National Institute on Aging, isolation and loneliness are linked to higher risks of high blood pressure, heart disease, obesity, a weakened immune system, anxiety, depression, and even death.

Cost Comparison

It’s no surprise: Aging is expensive. Unexpected health needs can deplete financial assets very quickly. That’s why it’s important to know your options as you decide which healthcare situation best suits your needs. At Maple Knoll Village, the following services are included with Assisted Living:

3 meals daily
Full time activity staff
Assistance with medications
Assistance with meal set up
Assistance with bathing twice a week and as needed
Daily dressing and grooming assistance
Assistance with incontinence care
Reassurance and spot checks 24 hours
Bed making, doing dishes, tidy-up, taking trash out
Reminders for meals, activities and personal care
Personal laundry weekly and as needed
Social and recreational programming
Weekly housekeeping
Assistance with arranging off-campus transportation
24 hour emergency response by licensed nurses
Complete maintenance
Wheel chair escort throughout the building

While the cost of Assisted Living is higher than living independently, it’s important to consider your quality of life and the financial resources needed to fund private duty home care. As your need for care increases, the cost to provide at-home care can quickly surpass the cost of Assisted Living, which can often provide more comprehensive services.

Assisted Living at Maple Knoll Village

While we want all residents to live independently for as long as possible, Assisted Living can offer peace of mind for many residents and their families, in terms of finances, physical safety, and overall well-being. If you’re interested in learning more about Assisted Living or private duty care, please contact Erin Navaro, residential services manager at 513-782-2428.

Importance of Hydration in Older Adults

Staying hydrated is an essential part of healthy aging, especially for those 65 and older. As we age, our risk of becoming dehydrated increases for a number of reasons. Foremost, our ability to conserve water decreases with age making it more difficult to stay properly hydrated. Older adults may also experience a diminished sense of thirst, which can be caused by age and even some medications. While dehydration might not seem like a major health concern, it can ultimately lead to poor health and medical outcomes, increased hospitalization and even premature death.

Symptoms of Dehydration

Dehydration is one of the ten most common causes of hospitalizations in older adults. While dehydration can look different for each individual, there are some common signs which can include headaches, constipation, muscle cramps, dry mouth and fatigue. Dark urine is also a common side effect of dehydration and can act as a good warning sign. If a person is getting enough water, their urine should be lighter in color. However, it’s important to note that some medications can interfere with urine color. Other common symptoms of dehydration can include decreased urination, dizziness, confusion, low blood pressure, cold hands and feet and increased heart rate.

Benefits of Drinking Water

Drinking enough water is a simple way to take charge of your health. While it can feel difficult at times, getting adequate hydration throughout the day actually has numerous health benefits such as improving cognition and reducing joint pain. Here are a few ways your body benefits from hydration:

Improved brain performance. According to the National Council on Aging, even mild dehydration can affect one’s memory, concentration and reaction time. Proper hydration helps stabilize your emotions and can even decrease feelings of anxiety.
Aids with digestion. Proper hydration can decrease the risk of constipation and ensure the digestive system is working properly. Water helps transport nutrients throughout the body and also allows waste products to leave.
Provides more energy. Dehydration can decrease the amount of oxygen that gets to the brain, causing your heart to work harder and ultimately making you feel more tired. By drinking more water, you’ll prevent dehydration and feel more energized throughout the day.
Decreased joint pain. The cartilage in our joints is actually made up of 80% water. Staying hydrated throughout the day can increase lubrication in our joints, reducing friction between the bones.
Regulates temperature. Our bodies store more heat when we’re dehydrated, which lowers the ability to tolerate warm temperatures. Dehydration also prevents our bodies from being able to sweat when we overheat, putting us at great risk of heat stroke and other heat-related illnesses.
Prevents kidney stones. Kidney stones develop when mineral crystals form within the urinary tract. Kidney stones can be extremely painful to pass and can cause complications if gone unaddressed. Staying hydrated helps dilute the minerals found within the urinary tract, which helps prevent kidney stones from developing.

Tips for Staying Hydrated

Drinking water isn’t the only way to stay hydrated. In addition to consuming water, there are a number of different ways we can stay hydrated from the foods we eat. In fact, most fruits and vegetables have a high water content. Watermelon, strawberries, cantaloupe and oranges are great sources of hydration and have added fiber and nutrients that also boost immune function. Eating soups and smoothies with your meals will also help you consume water in a more fun and filling way. Adding raspberries, lemons and cucumbers can make drinking water feel like a treat.

Preventing Winter Illness in Older Adults

Cold winter temperatures can cause an increased risk of health problems and weather-related injuries for older adults. Hypothermia, frost-bite, influenza and falls in the ice or snow can present major health concerns during the winter months. Because older adults lose body heat faster than compared to their younger years, staying warm enough during the winter can be a challenge. In fact, according to the Centers for Disease Control and Prevention, adults ages 65 and older are at a high risk of developing complications, such as pneumonia from the flu. Flu activity is the highest between December and February, and can last until the springtime. While the flu might seem like a nuisance for many people, it can cause serious health complications for older adults, especially for those with weakened immune systems.

Complications from Influenza

Influenza in older adults triples the risk of both heart attack and stroke within the first two weeks of infection. Pneumonia, which is an infection of the air sacs in one or both of the lungs, is characterized by severe cough, fever, chills and difficulty in breathing. Pneumonia often occurs as a complication of influenza and can cause serious health problems, including death, for older adults. If you have been ill with influenza and experience severe coughing with large amounts of mucus, trouble breathing, shortness of breath, severe chills or sweating, a fever higher than 102 degrees Fahrenheit, and chest pains, contact your healthcare provider immediately.

Tips for Preventing Winter Illness

Get the flu and pneumonia vaccine

The Centers for Disease Control and Prevention advise older adults to get the flu vaccine each year starting in September. The vaccine is proven to be the best way to protect against influenza and its complications. Flu vaccines are updated each season and can reduce the severity and duration of the illness. Older adults should also consider getting the pneumonia vaccine, as the illness can cause severe problems.

Practice good hygiene

Germs from your hands can enter through your nose and mouth, causing you to become ill. Make sure to wash your hands with soap and warm water to disinfect any germs and prevent illnesses from entering your body. Use antibacterial hand sanitizer when on the go.

Wear a mask

Wearing a mask isn’t only preventative towards COVID-19. In fact, wearing a mask when in public can help prevent the spread of the flu and other wintertime illnesses. It’s also important to wear a mask when you are ill or feel an illness coming on to protect others from getting sick.

Eat a healthy diet

Eating a well-balanced diet of fruit and vegetables can help keep the immune system functioning and even reduce the risk of developing wintertime illnesses such as influenza and the common cold. Staying hydrated also helps the body fight off infections. Studies have shown that foods high in vitamin C such as citrus fruits, peppers and broccoli can help boost the immune system and prevent illness.

Avoid touching your face

You may touch your face more often than you think! However, during the flu season it’s important to keep your hands away from your nose and mouth, as germs can enter the body and cause us to get sick.

Clean high touch surfaces

It’s important to consistently disinfect common areas in your home such as the kitchen and bathroom. Germs can multiply even in your home and increase the risk of developing influenza and other illnesses. Keep disinfecting wipes easily accessible in high touch areas and use them on doorknobs, light switches and counters.

Staying Healthy at Maple Knoll Village

We know how dangerous the flu can be for our residents at Maple Knoll. That’s why our community provides the flu vaccine and healthy meal options which support an effective and strong immune system. How are you staying healthy this winter?

Healthy Eating for Seniors

Eating the right types of food can play an important role in healthy aging. However, proper nutrition can look differently as we age. Some older adults tend to lose muscle mass, making it important to consume higher amounts of protein, while others may find their bodies absorb certain nutrients at a slower rate. Eating what is right for our aging bodies can help us stay energized, maintain a healthy weight, lower the risk of developing chronic illnesses such as diabetes, high blood pressure and heart disease. In addition, maintaining a healthy diet can also extend your quality of life and promote longevity. The first step to eating right is to learn about the ways age can affect our appetite.

How Aging Affects the Appetite

Medical issues and normal changes that come with aging can interfere with nutrition for older adults. It’s important to be able to recognize and identify these issues in order to address them in a timely manner. According to the National Institutes of Health, here are a few of the most common dietary changes older adults may experience:

Taste Disorders. Taste disorders can cause older adults to lose their appetites. As we age, it’s common to lose taste buds, causing food to taste differently than it did before. While it can be tempting to add sugar and salt to enhance the flavor of food, it’s recommended to flavor with herbs and spices instead.
Medications. Certain medications can affect how food tastes, which can cause a change in appetite. Medications can also interfere with how our bodies are able to absorb nutrients. If you’re taking a medication, you might consider asking your healthcare provider if there are any changes you need to make to your diet.
Oral Health. Problems with your teeth, such as loose fillings, uncomfortable dentures or missing teeth can make eating a painful experience. If you have any discomfort while eating, you might consider speaking with your dentist. Softer foods, such as soups and smoothies, can provide nutrients while also reducing the feeling of pain while eating.

Tips for Cooking for One or Two People

If you are used to cooking for a large family, learning how to prepare enough food just for yourself without wasting can be difficult. However, this doesn’t mean you have to forego cooking healthy meals completely. Instead of settling for frozen dinners or take-out, you might consider the following cooking tips provided by the Mayo Clinic:

Make a plan

You’re less likely to waste food when you plan out all of your meals in advance. Try jotting down meal ideas for the week and preparing a shopping list. This way, you’ll have everything on-hand when you are ready to cook your meal.

Stock your pantry

Having healthy food options on hand will make cooking and preparing food feel much easier. Keeping canned vegetables, beans and fruits stocked in your pantry will make fixing a healthy meal possible at any time. You may consider purchasing whole grain foods such as brown rice, quinoa, barley and pasta to make meals more satisfying.

Take advantage of your freezer

Buying foods in bulk can help keep your grocery costs down. You can always store extra ingredients in the freezer to keep them fresh for longer. You can freeze many foods including bread, meats, fruits, vegetables, whole grains, nuts and seeds. Freezing is a great way to prevent food waste. Always make sure to write the date on whatever foods you are freezing.

Prepare one-dish meals

Dishes that serve as a whole meal are great options for those cooking just for themselves or one other person. These dishes usually include items from different food groups such as meats, whole grains, legumes and vegetables. One-dish meals might come in the form of stews, casseroles or chili. While one-dish meals might produce a lot of food, most make excellent freezer meals.

Cook once, but use twice

Plan your meals so that you can freeze extra into individual servings or eat throughout the week. For example, if you roast a chicken for dinner one night, you can use leftovers to make chicken soup or chicken salad and eat that for several meals.

Prioritize convenience

We all have days where we feel under the weather or run out of time to prepare a healthy meal. It’s best to plan ahead for these days! Low sodium canned soups and healthy frozen meals make great options for times like these.

Healthy Recipe Ideas for One

If you’re having trouble finding inspiration for your next meal, look no further. BBC Good Food has compiled a variety of recipes that are specifically designed to feed one person, but can be adapted to feed more. Here’s one to get you started:

Chicken Breast with Avocado Salad

Ingredients

1 skinless chicken breast
2 tsp olive oil
1 tsp smoked paprika

For the salad:

½ small avocado, diced
1 tsp red wine vinegar
1 tbsp flat leaf parsley, chopped
1 medium tomato, chopped
Half small red onion, thinly sliced

Step one:

In a skillet, heat 1 tsp of oil over medium heat. Rub chicken with paprika. Cook chicken on 4-5 minutes each side until cooked through.

Step two:

Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with salad.

Brain Exercises for Older Adults

As we age, our bodies undergo a number of physical changes. Just as our joints and muscles can stiffen up with age, so can our brains. In fact, according to the National Institute of Health, aging causes changes to the brain size, vasculature and cognition. The normal aging process can bring subtle changes in cognitive abilities that can impact our ability to learn something new, recall names, and cause us to occasionally forget appointments. However, we have the ability to slow down the aging process by instilling healthy habits that promote brain stimulation and sharpness.

Supporting a Healthy Brain

Our bodies and brains are interconnected and when we take care of one, we take care of the other. Implementing small, healthy changes into our daily routine can help protect our brains from cognitive decline and help prevent mood disorders such as depression. According to U.S. News, here are a few ways you can support brain health each day:

Exercise. Physical exercise isn’t only good for our bodies, but also for our brains. They work to control our muscles and coordination and help us slow down and speed up. Exercises such as ballroom dancing, yoga and biking require our brains to think about next steps and move sequences.

Stay socially engaged. Human interaction is proven to keep our brains sharp by reducing feelings of stress and promoting the release of endorphins, which are the body’s natural feel-good hormone. Spending time with friends and family members can provide the mental stimulation needed to strengthen our cognitive skills and mental clarity.

Quit smoking. While smoking is bad for you for a number of health reasons, it can also severely impact brain function. Smoking just one cigarette a day for an extended period of time can actually reduce cognitive ability, thinking and memory. When you stop smoking, circulation can improve almost instantly.

Eat a healthy diet. Heart-healthy diets can support brain health, help maintain a healthy weight, and reduce the risk of developing chronic illnesses and cognitive issues. Gut health and cognitive function are closely linked. The more we focus on creating a healthy gut microbiome, the better our brains will be able to function.

Focus on good sleep. Sleep helps our bodies repair from both emotional and physical stress. When we don’t get enough quality sleep, it can disrupt our brain’s ability to perform certain biological changes.

Mental Exercises for Brain Sharpness

In addition to implementing healthy habits into your daily routine, there are other ways you can support brain health. Doing certain brain exercises can help boost your memory, improve concentration and focus. Improving brain health can make daily tasks, like remembering appointments or balancing your check book, feel easier. According to Healthline Magazine, here are a few evidence-based exercises that can help support brain health:

Jigsaw puzzles. Research has shown that puzzles require us to use multiple cognitive abilities including spatial awareness and problem-solving. Working on a jigsaw puzzle for just a few minutes a day can improve cognitive thinking and help keep your brain sharp.
Cards. Like puzzles, card games also ignite different areas of the brain and help improve memory and thinking skills. Card games such as solitaire, bridge, gin rummy, poker, hearts and crazy eights are entertaining and help support brain health.
Dancing. Certain types of dance can actually help increase your brain’s processing speed and memory. Salsa, tap dance, Zumba and ballroom dancing require you to anticipate next movements and remember a sequence of steps, all of which require the brain to work hard, improving cognitive function and memory skills.
Listen to music. Research has shown that happy, upbeat music can help generate creativity and brain power. This can help us with problem-solving and make learning new things feel easier.
Meditate. Daily meditation can promote calmness and reduce stress and anxiety. However, most people don’t know that meditation can also improve memory and increase our brain’s ability to process new information.
Practice tai chi. Regularly practicing tai chi can help reduce stress, enhance sleep quality and even improve our memory. Some studies suggest that long-term tai chi practice can even increase brain volume.

Prioritizing Brain Health at Maple Knoll Village

At Maple Knoll Village, we know how important it is to preserve cognitive function well into our later years. That’s why many of our offerings, from meal options to activities, are designed to support brain health in a number of different ways. To learn more about these offerings or to schedule a tour, please contact us!

Skin Care Tips for Seniors

Sunlight exposure is essential for important bodily functions, such as maintaining circadian rhythm and producing vitamin D, which helps our muscular, skeletal and nervous systems work properly. However, too much sunlight can cause short and long-term skin damage such as sunburn, aging spots, wrinkles and even cancer. In fact, skin cancer is the most common cancer in the United States and worldwide, with nearly 1 in 5 Americans diagnosed by the age of 70. As we age it’s important to pay special attention to how our skin changes and understand how to identify abnormal changes.

How Our Skin Changes as we Age

Just as our internal organs age, so does our skin. As we get older its common for our skin to become thinner, lose fat, and no longer look as smooth or firm as it did in our younger years. You might notice your veins becoming more noticeable or that scratches and cuts take longer to heal. According to the National Institute on Aging, here are some of the most common ways our skin changes as we age and what we can do to protect our skin:

Dry Skin and Itching

Many older adults experience dry skin patches as they age. It’s common to develop dry skin from not drinking enough liquids, spending too much time in the sun, living in a dry climate, smoking, feeling stress, or losing sweat and oil glands. However, dry skin can also be caused by various health problems like diabetes and kidney disease. Using moisturizers, taking fewer baths and bathing in warm, not hot water can help resolve these issues.

Bruises

It’s common for older adults to bruise more easily than younger people. Certain medications and illnesses can cause bruising and make the healing time longer. If you notice excessive bruising and do not know the cause, it’s important to contact your healthcare provider.

Wrinkles

As we age, it’s normal for our skin to wrinkle. Wrinkles can develop for a number of reasons including UV rays from the sun, diminished skin elasticity, and certain habits such as overexposure to the sun and smoking.

Age Spots and Skin Tags

Age spots, or flat brown spots caused by sun exposure, commonly show up on the face, hands, arms, back and feet. Skin tags, which are more common in women, can be found on eyelids, neck, armpit, chest and groin.

Skin Cancer

The main cause of skin cancer is the sun and can also be caused by sunlamps and tanning booths. There are three types of skins cancers including basal cell carcinoma and squamous cell carcinoma, both of which grow slowly and rarely spread to other parts of the body. The third type of skin cancer, melanoma, can spread to other organs. Checking your skin for new growths, bleeding moles, and sores that don’t heal can help you identify signs of cancer and allow you to seek treatment sooner.

Tips for Healthy Skin

While too much sun can be damaging to our skin and negatively impact our health, some sun can be good for you! As you continue to enjoy the summer weather and do more activities outside, there are a few ways you can protect your skin:

Limit time in the sun. During the summer months, it’s important to try and avoid being out in the sun during times where the sun is the strongest, usually between 10 a.m. and 4 p.m. Also keep in mind you can get sunburned even during cloudy and overcast days.
Wear protective clothing. If you have to be in the sun, you might consider wearing loose, lightweight, long-sleeved shirts and long pants. A hat with a wide brim can protect your neck, ears, eyes and head.
Use sunscreen. According to AARP, a 2013 study found that daily use of sunscreen significantly slowed skin aging in healthy men and women. In addition to decreasing the risk of developing various types of skin cancer, sunscreen can also prevent wrinkling, coarser skin and age spots.

How to Effectively Use Sunscreen

Using sunscreen isn’t as straightforward as we might think. The overwhelming number of sunscreen options, levels of strength, and different brands can make choosing the right sunscreen feel daunting. However, there are a few tips you can keep in mind the next time you reach for a bottle of sunscreen:

Pay attention to the SPF. Manufactures can sell sunscreens with SPFs higher than 50, however, many researchers and dermatologists believe that the higher numbers may not make a difference. It’s important to choose a sunscreen that offers broad spectrum protection as it ensures protection against UVA and UVB rays.
Tanning can put you at risk. If you’re tanning in the sun, even while wearing sunscreen, you aren’t as protected as you might think. Once your skin begins to visibly darken, it’s a sign that UV rays have penetrated deeper into the skin. If you’ll be out in the sun for an extended period of time, it’s important to add hats and big sunglasses to your outfit.
Pay attention to moisturizers. Daily moisturizers with added SPF is a great option for days you plan on being outdoors, but not sweating. Perspiration can reduce the sun protection from moisturizers, making you more vulnerable to the effects of the sun. It’s important to reapply sunscreen often, especially if you are sweating.
Apply generously. Dermatologists and researchers both agree that a dab of sunscreen here and there is not enough. In fact, it’s recommended to use two tablespoons of sunscreen to cover your face and body, keeping in mind that this should be reapplied every two to three hours.
Avoid spray sunscreens. If you’re applying sunscreen to your face, be sure to avoid spray sunscreen as it can irritate the lungs. Sprays are also highly flammable, so be sure to avoid using them if you are grilling, sitting by a fire, or have plans to use fireworks.

As you continue to enjoy outdoor activities this summer, be sure to protect your skin. It’s never too late to start wearing sunscreen and taking other protective measures to ensure skin health.

Making Cardio a Part of Your Life

As we age, our bodies undergo physical changes that can impact our activity levels and the way we function day-to-day. However, research suggests that physical decline associated with aging is linked to increased inactivity, rather than aging itself. Starting a regular exercise program can help delay and reduce the effects of aging and even reverse some of the decline that’s occurred already. Cardiovascular exercise, while important at any age, is beneficial to older adults looking to start a fitness routine. In fact, cardiovascular exercise can help lower resting heart rate, reduce blood pressure and cholesterol levels, and help lower the risk of heart disease. In addition, cardio can help with weight management, increase lung capacity, help strengthen bones, and decrease stress and anxiety. Implementing cardio into your daily life doesn’t have to be daunting. According to the American Heart Association, just 150 minutes of moderate exercise per week, or 30 minutes for 5 days, can help improve overall cardiovascular health and provide many benefits.

Cardiovascular Exercises for Seniors

The most important element of any exercise routine is that you keep your body moving. The Centers for Disease Control and Prevention recommends staying as active as your body allows. This means sitting less and moving more. As you begin to implement cardiovascular exercises into your routine, it’s important to focus on low-impact forms of exercise, and tone down the intensity of your workouts until you build strength and stamina.

Walking is a safe and easy form of cardiovascular exercise that can be done pretty much anywhere. You don’t need to use equipment, however, walking on a treadmill gives you the ability to control difficulty level. Walking on an incline can help build muscle, strengthen the heart, and improve balance. The National Institute on Aging suggests walking in a mall for exercise to avoid environmental factors such as inclement weather and tripping hazards, such as uneven pavement.

Weight bearing cardio and strength training are both important elements of a cardiovascular exercise routine. Weight-bearing cardio exercises, like playing tennis and dancing, not only strengthen your heart and muscles, but also improve bone health, which is especially important for older adults. Strength training is linked to a decreased risk of disease, longer life expectancy and overall well-being. If you plan to add in strength training exercises to your routine, be sure to seek professional help, especially if you are a beginner. A personal trainer can show you effective exercises and proper form to help prevent injury.

Swimming is a low impact cardiovascular exercise that is great for individuals with joint pain and osteoporosis. Water aerobic exercises is also a safe option that allows you to reap the same benefits of other cardiovascular exercises. Group exercises led by an instructor can help keep you safe, accountable and motivated.

What is Intensity?

Cardiovascular exercises can be adapted to meet anyone’s physical ability, but it’s important to consider the frequency and intensity of an exercise before setting a routine. Aerobic or cardiovascular activities elevate the heart rate and strengthen the heart muscles by improving overall cardiorespiratory fitness. Intensity refers to how hard your body is working during a physical activity. As you get stronger, the intensity of a particular exercise can change.

To reap the health benefits of cardiovascular exercise, moderate to vigorous-intensity activities are recommended. Examples of moderate activities include water aerobics, tennis, biking, and brisk walking. These activities will increase your heart rate and cause you to breathe harder, but you should still be able to talk. Vigorous exercise will force you to work a little harder. Sweating and heavy breathing will occur, and you might find it more difficult to have a conversation. These activities include hiking uphill, swimming laps, heavy yardwork, and running. If you prefer vigorous exercise, the American Heart Association, recommends just 75 minutes of activity per week. Remember, it’s important to consult your doctor before adding in new exercises to your routine or preforming vigorous physical activities.

How Should I Get Started?

It’s never too late to improve your fitness level but having a plan in place can help you stay on track to achieve your goals. If you’re wondering make cardio a part of your life, here are a few suggestions to help you get started:

Know your limits

Before you start any new fitness routine, it’s important to get cleared by your healthcare provider. Scheduling an annual physical examination before trying any new exercises will help keep you safe and avoid injury. This would be a good time to ask if any medications you’re taking, especially for blood pressure and heart disease, will affect your ability to exercise. Ask your doctor to identify any symptoms to watch out for during exercise, such as chest tightness, irregular heart beat or joint pain.

Create a plan

If you have an exercise plan put into place, you’re more likely to see better results and stay motivated longer. When your motivation goes away, self-discipline is more likely to kick in if you have a set routine. As you create your action plan, identify which exercises you will do, the intensity level, the length of the workout, and the frequency. For example, you might start with 30 minutes of water aerobics for three days a week and 30-minute walks for the other two days. After four weeks or so, you may need to reexamine your fitness routine and change the level of intensity or add in weight-bearing exercises.

Get creative

Exercise is not supposed to a daunting task or something we dread to do each day. In fact, it’s important to look at exercise as a way of honoring of our bodies and all they do for us. While walking and swimming are great cardiovascular exercises, another way to stick to your plan is to do activities you love. Playing in the park with your grandkids, dancing, or even doing simple chair exercises while you watch your favorite TV show are great ways to get in some physical activity while also having fun.

Staying Active at Maple Knoll Communities

At Maple Knoll Communities, we offer a variety of ways to add cardiovascular exercises into your daily routine. Regularly scheduled exercise classes, water aerobics, and our wellness center are available to all residents, as well as personal trainers and coaches. To learn more about our offerings or to schedule a tour, please contact us.

513.782.2717