All posts by Hillary Hollman

Conquering the Flu with Diabetes: How to Stay Healthy

All Posts, Chronic Disease Care, Health and Wellness

Dancing snowflakes, crackling fires, children sneezing all over the grocery store – all the signs of a winter wonderland also signify that flu season has arrived. Although the thought of being bed-ridden while sipping chicken soup and watching movie marathons may not sound so terrible, the influenza virus poses serious health risks for the elderly – especially those with chronic conditions such as diabetes.

Adults over the age of 65 are probably well aware of the dangerous complications that can arise from the flu, including pneumonia. According to a study by the Public Library of Science Journal, 71 to 85 percent of all seasonal flu-related deaths, and 54 to 70 percent of seasonal flu-related hospitalizations occur in people 65 years and older.

Complications with diabetes

For those with diabetes, the possible complications resulting from infection are even more severe. The flu with diabetes can cause unpredictable changes in blood sugar levels, as well as changes in appetite that can cause dangerously low blood sugar for those with type 1 and type 2 diabetes.

Diabetes can also make it more difficult for the body to fight off infections, leading to complications from the flu - including pneumonia, bronchitis, sinus infections and ear infections - that can lead to hospitalization.

Preventing the flu

Although these health complications are serious, preventing the flu is easily. The flu vaccine is a tried and true way to avoid sickness, and it is most likely available at your local drugstore – no doctor’s appointment needed. The flu vaccine is created from a killed virus, making it an effective defense against the most common strains. Contrary to folklore, it is impossible to get the flu from the vaccine. The most common side effect is simply soreness or swelling at the spot in your arm where you receive the shot.

If you or someone you know with diabetes lives with others, the other household members should get vaccinated as well. The flu is often contagious for a few days before symptoms appear so it is best if everyone in the household is protected.

In addition to getting vaccinated, you can take simple, everyday precautions to protect yourself from infection. The CDC recommends covering your nose and mouth with a tissue when coughing or sneezing, washing your hands often with soap and water, avoiding contact with your eyes, nose and mouth, and staying home when you are sick (except to receive medical care).

Beating the flu with diabetes

If you do fall sick, the CDC recommends the following guidelines for handling your diabetes throughout your flu infection:

  • Be sure to continue taking your diabetes medication. Don’t stop taking them even if you can’t eat. Your health care provider may even advise you to take more during sickness.
  • Test your blood glucose every four hours, and keep track of the results.
  • Drink extra (calorie-free) liquids, and try to eat as you normally would. If you can’t, try to have soft foods and liquids containing the equivalent amount of carbohydrates that you usually consume.
  • Weigh yourself every day. Losing weight without trying is a sign of high blood glucose.
  • Check your temperature every morning and evening. A fever may be a sign of infection.

Although flu season is already underway, it’s not too late to protect yourself and your loved ones from falling ill. If you need help this flu season, American In-Home Care refers qualified and compassionate care providers that come to your home and can perform a variety of services, including respite care, medication management, meal preparation and diet monitoring, and diabetes care. Contact us today at 1-844-505-0004 for more information and to schedule your free in-home consultation.

 

 

Make A Resolution For Healthy Aging This Year

All Posts, Health and Wellness

Every January, over 20 percent of the adult population in the United States pledges to lose weight and eat healthier; however, by the end of the year, the percentage of people who feel that they succeeded in their resolution drops to a paltry 9. If this cycle sounds familiar to you, know that you are in good company with the majority of the American population. If, however, you want to count yourself among the 9 percent who achieve their goals, consider adopting a new goal-setting strategy for your resolutions.

You might be asking yourself why you should bother with a resolution if the chances of success are so low. The answer lies in your own body - As our bodies age, physical health becomes even more important for maintaining quality of life and preventing chronic conditions such as heart disease and type 2 diabetes. Studies show that regular exercise and a balanced diet help to treat common conditions associated with aging, such as arthritis, high blood pressure, or diabetes, as well as preventing osteoporosis and improving balance and stabilization. If your resolution is to maintain healthy aging in 2017, then be sure to set a goal that will stick.

SMART goals are a fantastic tool to guarantee success – whatever your dream. The SMART system keeps you on track through a series of small victories that progress toward your larger resolution. Breaking your dream into SMART steps is a fun way to take the dread and disappointment out of New Year’s resolutions.

So what is a SMART goal? SMART goals are:

Specific - Measurable - Attainable - Realistic - Time-bound

S - Specific

For example, let’s say your goal this year is to “have healthy aging in 2017.” To turn this statement into a SMART goal, you would first question in what ways you want to have healthy aging. Are you a clean-eating couch potato who wants to move more? Or maybe you want to spend more nights cooking at home with your family in order to eat more vegetables and less processed food. Whatever the case, decide on a specific primary goal and stick to it!

M - Measurable

Remember those star charts you had in elementary school? A gold sticker may not be worth much, but it is meaningful because it achieves the “M” in SMART; it makes your goals measurable. Giving yourself specific parameters for success not only provides a method for tracking your progress, but also paints a clear picture of what exactly your final goal entails. For example, a measurable goal elevates “I want to eat more vegetables” to “I want to eat three servings of vegetables every day in order to manage my chronic conditions.”

A – Attainable

Three servings a day may not sound like much to a health-nut, but setting an attainable goal all depends on your starting point. Choosing an attainable goal requires that you make an honest assessment of where you are in your journey at this exact moment – not where you wish you were or want to be later. Although it may be challenging, an honest and fair assessment will pay off more than one that is false but flattering. Once you have identified where you currently stand, set a mini goal in the right direction, one that you can achieve in anywhere from a week to a month. Sure, eating 3 servings of vegetables a day is still below federal diet guidelines. But if you eat 3 servings of vegetables every day in January, you can easily eat 4 every day in February, and you’ll be eating a super-fresh 5 by March.

R - Realistic

While attainable goals reference your capabilities, realistic goals are based on your willpower. You will test the reality of your goal on a day-to-day basis, when you come home from work and want nothing less than to cook an entire meal from scratch or when you wake up before dawn for a three-mile run. A more realistic scenario might entail a meal that you prepped in the morning and threw in the crockpot, or a brisk evening jog with your pooch rather than a dawn half-marathon.

T - Time-bound

Lastly, SMART goals have a time limit on them. As Leonard Bernstein said, “To achieve a goal you need two things: a plan and not quite enough time.” Giving yourself a date to implement each specific, measurable, attainable and realistic mini-goal will ensure that you achieve it by its deadline. The date that you choose for each mini-goal can be based on a special event in your life or simply on a regular calendar interval. For example, you could aim to lose 15 pounds before a big anniversary party or by the end of three months. Think about a date that is meaningful for you and stick with it!

Still thinking about a good SMART resolution for 2017? Check out some of the healthy examples below for inspiration:

  • Goal: “I want to be more active.” SMART goal: “This week, I will walk 1 mile every day. By increasing my pace every week, I will be ready to run regularly by March.”
  • Goal: “I want to eat a more healthy diet to manage my chronic conditions.” SMART goal: “This month, I will replace my usual snacks with fresh fruits or vegetables. By the end of the month, I will have created a new habit of reaching for healthy food when I’m hungry, so next month I can focus on setting mini-goals for my other meals.”
  • Goal: “I want to be more mindful.” SMART goal: “Every day this week, I will listen to a guided meditation for 5 minutes after dinner. By June, I will have a regular meditation practice for 30 minutes a day.”

Don’t let another year slip by without achieving your goal. By breaking up your resolution into specific, measurable, attainable, realistic, and time-bound mini-goals, you can make this year different. Let 2017 be the year that you count yourself among the 9 percent who stick to their resolution for healthy aging all year long.

 

Cited:

“New Year’s Resolution Statistics.” Statistics Brain. Statistics Brain Research Institute. 2016. http://www.statisticbrain.com/new-years-resolution-statistics/

“Healthy Aging: Lessons from the Baltimore Longitudinal Study of Aging.” National Institute on Aging. 2015. http://www.aahf.info/sec_appendix/Articles/healthy_aging_lessons_from_the_baltimore_longitudinal_study_of_aging.pdf

 

 

http://www.statisticbrain.com/new-years-resolution-statistics/

AIHC in the Community: Walk to End Alzheimer's

Community Events, News & Events

On October 22nd the Advocate Home Care Team gathered with 3,000 other participants as the sun rose on a crisp Saturday morning on Hollywood Beach to take part in the annual Broward County Walk to End Alzheimer's. With so many of our clients suffering from this illness, we all feel the need to help find a cure to improve their lives and the lives of their loved ones. As devastating as this disease is, it was an inspirational morning with many messages of hope. The Advocate team raised over $1000 to help contribute to the Walk goal of $300,000. At last count the goal has been exceeded with a total raised to date of $325,000.

Advocate Home Care is an American In-Home Care sister company.

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The Do’s and Don'ts for Visiting a Loved One with Alzheimer's

All Posts, Alzheimer’s and Dementia

Visiting a loved one with Alzheimer’s can often elicit a variety of emotions. Depending on your loved one’s response and their immediate reactions, the visiting experience can be rewarding and joyful, or it could be sad and frustrating, for both you and your loved one. Here are a few helpful do’s and don’ts that can help to make each visit a happy success.

DO

1. Begin by introducing yourself, even if you’re sure that they must know you. If you have to wake them up, try a gentle massage or warm hello.

2. Avoid conversations dealing with the “here and now.” Tap into their pleasant past memories instead.

3. Visit in small groups. Sometimes one-on-one conversations and visits are best.

4. Give your loved one enough time to respond to questions or directions – do not rush him or her or become frustrated with a slow response.

5. Consider the person’s interests and abilities and come prepared with an activity, such as looking through a photo album or listening to music. Also be flexible, you may have to change an activity depending on your loved one's mood or the situation.

6. Keep your tone and body language friendly and positive. Speak in a gentle manner and maintain eye contact.

7. Visit as a third person. For example, instead of calling her “mom,” say her name. Alzheimer’s could cause her to still imagine her kids as little, and now she might think that you're lying because you can’t be her kid…you’re old!

8. Be ok with sitting in silence, they may enjoy that as much as talking.

DON'T

1.Don’t force conversation, topics or activities.

2. Don’t say “do you remember?” This can cause anger or embarrassment.

3. Don’t argue or point out mistakes if they say something wrong. This only makes them feel bad and doesn’t help the situation. Instead try to enter their reality and go with the flow of the conversation.

4. If they ask the same question over and over again, don’t point out they just asked it. Just continue responding with answers that are short and to the point.

5. Don’t quiz or try to reason with them because it could end up upsetting them and causing frustration.

6. Don’t take mean or nasty things they say personally. Alzheimer’s can twist their words, or make them react badly out of fear, confusion or anger.

7. Don’t talk about them with other people as if they are not present.

8. Don’t get angry or frustrated yourself. Your mood will affect their mood, so stay calm even if there are issues. Always refer to their residence as “home” and a positive place.

Taking the time to learn the ‘do’s and don’ts of visiting a loved one with Alzheimer’s can help you to get the most out of your visits and also make the person with Alzheimer’s feel more comfortable. It is also important to remember that you are a human, and you have good and bad days too. If you need to shorten a visit or even skip one from time to time in order to recharge yourself, remember that is ok.

Also consider Respite Care as being a good option when you are the sole caregiver for a loved one with dementia or Alzheimer’s. Respite Care allows you to take time to recharge mentally and physically while feeling confident that your loved one is safe and receiving the best professional care. If you need additional information or would like to schedule a free in-home consultation to discuss your families in-home care needs, contact us today at 1-844-505-0004. American In-Home Care refers qualified and compassionate care providers that can help with many services, including Respite Care, and Alzheimer’s and Dementia Care.

 

 

Safety Tips for Elderly Toilet Use

All Posts, Family Caregiver Tips

Falling is one of the most common and dangerous accidents for older adults, and falls happen frequently when going to the bathroom.

Although it might be embarrassing for them to ask, many seniors might need help getting on and off the toilet. Even if your loved one has remained independent, they might still need a little help when they go to the bathroom because it is easy for falls to happen when hurrying to the bathroom, or when sitting or standing from the toilet due to blood pressure changes.

Caregiver Safety is Important

If you are the family caregiver, you likely haven't had formal training in safe lifting and transfer techniques, so it’s too easy to hurt yourself when you’re helping your older loved one. These safety tips allow you to help your loved one use the toilet, while reducing the risk that you’ll get injured yourself.

Basic Safety Tips for Elderly Toilet Use

Getting to the bathroom safely can take some time. To reduce the chance of an accident, make regular trips to the bathroom to reduce urgency – try after meals and every couple of hours.

  • Allow your loved one to walk to the bathroom at their own pace, but stay close and be ready in case they wobble or trip.
  • Once they’re near the toilet, ask them to use small steps to slowly turn around until the toilet is directly behind them.
  • Encourage them to move on their own as much as possible to reduce the risk of injury for both of you. Your main responsibility is to be there for balance and stability as they lower or raise themselves.
  • Never lift your senior outright or ask them to pull on you. This is likely to cause injury to one or both of you.
  • Hold on to their trunk and hips to keep them stable as they lower or raise themselves. Don’t pull arms or legs, as this could injure fragile extremities or throw them off-balance.
  • Always bend your knees and have a steady base with your feet when supporting your loved one as they lower or raise themselves. If you bend at the waist, you risk injuring your back.

Transferring & Lifting Techniques

  • Ask them to lower themselves slowly onto the toilet seat while placing their hands on your forearms. Steady them with your hands on their trunk. Bend your knees as they lower themselves.
  • Before standing up, ask them to scoot forward a little and place their hands on your forearms before slowly raising themselves up. Keep your hands on their trunk and bend your knees.
  • Don’t let them hold on to their walker as they sit or stand because it could tip over and cause a fall.
  • If they are transferring from a walker to a toilet seat with arms, have them reach take their hands from the walker and place both of them on the toilet seat arms. They should keep both feet firmly on the floor as they lower using a squatting motion.

Clear Communication is Important

Before making any move to help, use short sentences to explain the next step so your loved one knows what to expect. Also give them plenty of time to execute the steps before moving on to the next.

For example, you could say the following instructions:

  • The toilet seat is right behind you. Squat down slowly to sit.
  • I’m going to help you stand up now. Scoot forward on the seat.
  • Lean forward and put your hands on my forearms when you’re ready.

If you feel more comfortable having a professional care provider aid your loved one with transfers and toileting, American In-Home Care always refers qualified and compassionate care providers that can perform a variety of services, including Companion Care, Personal Care, Live-In Care, and Respite Care. Contact us today at 1-844-505-0004 to schedule your free in-home consultation to discuss your care needs.

 

Preventing Senior Phone Fraud

All Posts, Family Caregiver Tips

Has one of your elderly relatives been the victim of phone fraud? Do you feel like you could have done more to protect them?

Seniors can make easy targets for phone fraud. According to the Federal Trade Commission, studies show con artists are more likely to target senior citizens than other age groups because they believe seniors are more susceptible to scams. The FTC reports fraudulent telemarketers direct anywhere from 56 to 80% of their calls at seniors. This means the need for preventing senior phone fraud has become greater than ever.

Seniors are targeted for several reasons

  1. Seniors tend to be retired and at home more often, meaning they have more time to answer and talk on their phones.
  2. There is a prevailing idea that seniors grew up in a more polite time when it was considered rude to hang up, giving fraudulent callers time to pull their con.
  3. Seniors are often living alone or are lonely, making them willing to talk, even to strangers.

What you need to know about senior phone fraud

There are five basic techniques that fraudulent telemarketers can use:

  • Scarcity: A senior is announced as the Grand Prize Winner, but if he/she doesn’t accept the prize immediately (and pay that "handling charge") the runner-up will get the prize instead.
  • Hype: The telemarketer uses excitement about a senior winning the prize.
  • Authority: The telemarketer passes the phone to his "boss," so his target will know the offer is "legitimate."
  • Phantom Fixation: The prize is too good to pass up, and the targeted senior becomes fixated on it.
  • Reciprocity: The telemarketer explains that they don't receive their commission unless the senior accepts the prize and pays the handling fee. If the senior says that he or she doesn't have enough money to pay the fee, the con artist asks how much they can afford, and offers to pay the smaller difference, just because they are happy the senior has won the prize.

There are some techniques that you can practice with your loved ones to help them not fall victim to telephone fraud. Tape a list of responses on the wall or desk near their phone so your loved one will always have a polite but firm comeback to unwanted telemarketers. And remind them that the best way to get rid of someone you don't want to talk to, is to simply hang up.

Tips for avoiding senior phone fraud

  • Tip #1: Never give personal information, such as bank account or social security numbers, to anyone over the phone, unless you initiated the call and know you've reached the right agency.               Comeback: "I don't give out personal information over the phone. I'll contact the company directly."
  • Tip #2: Never believe it if the caller tells you to send money to cover the "handling charge" or to pay taxes.
    Comeback: "I shouldn't have to pay for something that's free."
  • Tip #3: Limited-time-offers shouldn't require you to make a decision on the spot.
    Comeback: "I'll think about it and call you back. What's your number?"
  • Tip #4: Be suspicious of anyone who tells you not to discuss the offer with someone else.
    Comeback:"I'll discuss it with my family and friends and get back to you."
  • Tip #5: If you don't understand all the verbal details, ask for it in writing.
    Comeback:"I can't make a decision until I receive written information."

Remember that the scammer will most likely keep trying to convince the intended victim, so it's best to hang up after delivering the comeback line.

Practice these comebacks with your loved one. Also, have your loved one tell telemarketers to take his or her name off their call list. If the telemarketers don't, they're breaking the law. Sign up for the National Do Not Call Registry. As a last resort, get your loved one an unlisted phone number.

If you feel more comfortable having someone with your loved one for companionship and safety, a professional caregiver can help observe phone calls, or even answer directly on their behalf. Care providers are also a good source of socialization, so that your loved one does not feel lonely. American In-Home Care always refers qualified and compassionate care providers that can perform a variety of services, including Companion Care, Personal Care, Live-In Care, and Respite Care. Contact us today at 1-844-505-0004 to schedule your free in-home consultation to discuss your care needs.

 

 

 

Managing Mean Dementia Behavior

All Posts, Alzheimer’s and Dementia

Do you have a loved one with dementia? Have they ever behaved meanly or aggressively towards you? People with dementia can sometimes behave aggressively, either physically or verbally, which can be obviously distressing for the person and their family and friends. A way to help manage mean dementia behavior is by understating the causes and what triggers it.

People with dementia have the same needs and desires for comfort, social interaction, mental stimulation, and being free from pain as everyone else. However people with dementia may be unable to recognize their needs, know how to meet them, or how to communicate their desires to others. This can cause them to become mean or aggressive. This aggressive behavior might be the person’s way of meeting a need, or a direct consequence of their needs being unfulfilled.

Understanding what is causing the person’s aggressive behavior can be the first step to finding a solution. There are three main causes of mean behavior in dementia sufferers, which are: biological, social and psychological.

Biological Factors

Biological factors that contribute to mean dementia behavior are pain, illness and physical discomfort. Poor eyesight and poor hearing can also lead to frustrating misunderstandings and misperceptions. The physical effects of dementia on the brain can also affect the person’s judgment and self-control, lowering their inhibitions or decreasing their awareness of what kind of behavior is appropriate.

Social Factors

Certain social factors, such as a lack of social contact, or loneliness, inactivity, and boredom can result in mean dementia behavior. Also aggressive behaviors could be the result of a person trying to hide their condition from others, and not knowing how to ask for help.

Psychological Factors

Psychological causes are a result of changes in the brain, and mean behavior can come from the person becoming frustrated from not being able to complete a task, or being ignored in decision making because there is the perception they can no longer do things for themselves. The person might feel threatened by what they think is a strange environment. They may think they are in the wrong place or that strangers are in their home. They may also have difficulty understanding and interpreting the world around them, and get angry when this prevents them from carrying out a task they believe needs completing. All of these factors, and physical changes in the brain can also result in clinical depression, which would only make communicating more difficult.

So how do I manage mean behavior

1. Calm down the situation

Do your best to remember that they truly don't mean the things that they are saying. Even though this can be difficult at times, recognizing this can lower your stress and tension, and help you be objective to calm down the situation.To help you calm the situation and comfort and reassure your loved one, you need to limit the distractions in the room. Turn off the TV or ask others to leave. If you stay calm, your loved one is more likely to calm down.

2. Try to understand the causes of the mean behavior.

Look for any pain or discomfort, or signs of overstimulation. Try to see if they are feeling disturbed by their surroundings or overwhelmed by a task. Look for the feelings behind the way they are acting as a way to identify the cause.

3. Keep track of possible triggers, and avoid them.

Whenever difficult behavior comes up, make a note of what happened, marking the time and date. Also think about what was going on just before the behavior started and write that down as a possible trigger. For example, if your notes show that your loved one gets angry and starts calling you names around 4pm on most days, it could be because they haven’t eaten since noon and they’re hungry. They may not realize it or don’t know how to ask for food. To test your theory, try giving them a snack around 3:30pm to see if that helps prevent the outbursts.

4. Check for a urinary tract infection.

This can put a lot of stress on an older adult’s immune system which can cause sudden, unexplained behaviour changes, such as: difficult behaviour, more agitation, or being less responsive than usual.

5. Put on their favorite music.

Listening to the favorite music of the person with dementia may help to reduce aggressive behavior. For example, if there is a certain time of day when the person tends to become aggressive, it may help to put on some music that you know they enjoy at that time. If a particular activity such as bathing can lead to the person behaving aggressively, put on some music before you begin.

6. Consider a professional care provider

Professional care providers are trained to interact with and help stimulate dementia sufferers with activities and socialization. Hiring a professional to provide respite care, or on a more permanent basis can help reduce stress and aid sleep, improving overall behavior and reducing the need to act out.

7. Lean on family, friends, and other help to get a break.

Always being around the same person can sometimes make you annoyed and short-tempered. Taking some time away can help both of you. Ask family and friends to take over for a few hours or hire a professional caregiver. Taking regular breaks gives you a chance to take care of yourself and gives you both a little time away from each other.

Alzheimer’s and dementia are terrible brain diseases that can cause mean and hurtful behavior. Take a deep breath, remind yourself that it’s not personal, address immediate discomfort or fear, and try to find the cause behind the behavior. Next, look for long-term solutions that will help you get the support and rest you need to keep your cool in tough situations like these. If you need additional information, or would like to schedule a free in-home consultation to discuss your family’s in-home care needs, contact us today at 1-844-505-0004. American In-Home Care refers qualified and compassionate care providers that can help with many services, including Companion Care, Personal Care, Alzheimer’s and Dementia Care.

 

Coping With Arthritis

All Posts, Chronic Disease Care

Having arthritis can often lead to a life built around pain and reduced mobility. Arthritis affects over 50 million adults in the US alone, and almost half of all adults age 65 or older, making it the nation’s number one cause of disability. This means that pain is part of daily life for millions of older Americans.

Yet coping with arthritis is possible, and there are many things that can be done to preserve joint function and mobility, and improve quality of life. Different types of pain management work for different people. Arming yourself with information is the first step along the road to pain control and living life with arthritis to the fullest. It requires determination and practice but by doing these things, many people discover that they can live a full life with arthritis.

Don’t let pain be in control

The amount of time you spend consciously thinking about pain will influence how much you feel it. When you focus on pain, you can end up experiencing it more acutely than if you were able to turn your thoughts away from it. Distract your mind by doing something you enjoy such as writing, reading a book, or working on a hobby.

Stay Active

Even though pain makes it feel like physical activity would agitate your symptoms, staying active is actually beneficial to coping with pain. Exercise strengthens the muscles around painful joints and supports them, as well as preserving joint range of motion. It can also help to relieve stiffness, improve flexibility and improve your overall sense of well-being. Added benefits of exercise are also improved quality of sleep and maintaining a healthy weight which relieves the added stress on joints.

Balance activity with rest

This is especially important when your condition is inflamed and your joints feel painful. Make sure you take some time to rest, and pace yourself throughout your day. If you have pain that lasts for 2 hours or more after completing a task, make note to do a little less next time.  Do not be embarrassed to ask for help when you need it. However, be aware that too much rest causes stiffness, so it is important to find a balance.

Eat a healthy diet

Maintaining a healthy weight is important when suffering from arthritis because it means you are not putting extra stress on your joints. Being overweight can in some cases lead to further joint pain and damage. Having a healthy diet helps you achieve a healthy weight, and consuming certain foods that have anti-inflammatory properties (omega-3 oils, spinach, and tuna), and are rich in antioxidants (prunes, walnuts, strawberries) can also help reduce and control inflammation.

Relaxation

Relaxation is always a good way to combat pain. When we are tense, our muscles compress our joints; as a result they become painful. Developing the ability to relax will help alleviate this. In addition, relaxation techniques also help you have a sense of control over your body, mind, and well-being, making it easier to control the pain.

Try picking a quiet place where you will have 10 minutes to yourself with no noise. Sit or lay in a comfortable position with your head supported and your eyes closed. Breath in and out slowly, feeling your stomach move in and out with each deep slow breath. Continue to do this, focusing on counting the length of each inhale and exhale. Try to think of words such as “calm” and “peace” as you focus on pleasant memories.

Improve sleep

Poor sleep habits can agitate and worsen arthritis pain and fatigue. Getting a good night’s sleep restores energy, improves your ability to manage pain and allows your joints to rest. If you have trouble sleeping you can aid yourself simply by making your bedroom dark, cool and quiet. Making sure your bed and pillow are supportive and avoiding stimulants such as caffeine, cigarettes or alcohol. Practicing relaxation techniques before bedtime can help, as also can establishing a regular routine; having a bath then some light reading before sleep.

Hot and Cold

Some people find that heat helps relieve pain, while others find cold to be better. You could try a warm bath or hot shower, heating pads applied to areas of pain, or an electric blanket to alleviate morning stiffness.

Cold can help reduce swelling and lessen muscle spasms, and is especially good for acute inflammation. Get a cold pack or ice and apply it to the affected area, wrapping a damp cloth around it first. For some people a combination of hot and cold treatments works the best, switching between the two. Experiment with both until you find a method that suits your symptoms and your pain.

For anyone living with arthritis, it is important to remember not to be afraid to ask for help. Take responsibility for yourself and ask for assistance when you need it. American In-Home Care refers qualified and compassionate care providers that can help with many services, including range of motion assistance, exercise, meal planning and preparation, and bathing and dressing. If you need additional information, or would like to schedule a free in-home consultation to discuss your family’s in-home care needs, contact us today at 1-844-505-0004.

 

Foods to Avoid For Weight Loss

All Posts, Health and Wellness

We have all heard that a healthy diet and exercise are good for us: they can help reduce the risk of heart disease and diabetes as we age, and also keep us active and fit for longer. But there is also nothing more frustrating than trying to eat healthy, and always feeling hungry or wanting to snack.

There are certain foods to avoid for weight loss, because they can actually make us feel hungrier, and can cause a desire to snack, which is not good when we are trying to maintain a healthy weight.

1. Salt

Salt is one of the biggest culprits of overeating and appetite stimulation. Research suggests that salt acts like a mild opiate in the body, causing overeating and weight gain. Because it acts like an opiate, it can cause the brain to crave and withdrawal from salt, which causes us to fixate on wanting a salty snack. Salt also makes you feel thirsty, which can lead to people reaching for sugary sodas or fruit drinks to quench their thirst.

Alternative: Knowing that salt causes cravings and makes you want more, see if you can fix this problem by simply avoiding those salty snacks! Don't open the bag of salty chips or nuts, or don't even keep them in the house. If you have a salty meal, pair it with a protein to help cut the cravings, and drink water instead of a soda or juice.

2. Refined Sugar and Artificial Sweeteners

Refined sugars and artificial sweeteners such as fructose can wreak havoc on your body by causing inflammation and increased hunger. Why are sweet treats so bad for us? It's because when you eat artificial sugars and sweeteners, your brain's reward pathways are satisfied, meaning that you crave more sugar and don't feel full.

Alternative: Natural sweeteners such as honey, maple syrup, agave, and dates are a good way to sweeten things using natural sweeteners so that our bodies recognize when we are full. However, these still aren't the most healthy option and should be eaten as a rare treat.

3. White Flour

Refined flour (white flour) is devoid of nutrients, so you have to eat more of it to feel full. Things made out of white flour also have a high glycemic index which means that they are quickly digested and converted to sugar in our bodies, releasing a huge rush all at once. Studies show it may create an increase in hunger, food intake, and enjoyment of sweet tastes.

Alternative: Try whole grains in your pastas and breads, and use almond or coconut flour as a substitute when baking. Whole grains have more fiber and nutrients and are more filling naturally. If you have to eat white flour, mix it with a protein, or some beans to promote fullness.

4. Alcohol

Alcohol is converted to sugar in our bodies, and alcoholic drinks are very high in calories, so why do you end up hungry after drinking them? One problem is that alcohol decreases your defenses. A study published in Health Psychology noted after drinking liquor, study participants lost their inhibitions, and ate more than they had planned.

Alternative: Try sparkling water or go for a wine spritzer to cut the alcohol content. If you do drink, make sure you don’t do it on an empty stomach, to reduce the chance you'll lose control and get "snack-happy"

5. MSG

A flavor-enhancer best known as a Chinese food additive, MSG is also found in other foods you’d never suspect such as chicken nuggets, processed meats, canned soups and more.

A study published in Obesity found that eating MSG may be associated with an increased risk of being overweight, independent of physical activity and total energy intake. Why? Another study suggests that MSG actually damages the brain's regulation of appetite.

Alternative: Ask at restaurants whether there is MSG in the food. Also, check ingredient labels on packaged foods. MSG may be listed as hydrolyzed protein, autolyzed yeast, glutamic acid and yeast extract, according to the FDA.

6. Processed Foods

Cakes, chips, pizza, chocolate. What do these have in common besides the fact that they are yummy? They often have a high glycemic load, which causes your blood sugar to spike and then crash. This crash makes people crave foods more intensely, especially high sugar and fat foods. Our brains also identify these foods highly in the pleasure center, meaning when we see these foods again, we are likely to crave them.

Alternative: Work on identifying foods that are less processed, but that you really like, such as mango with Greek yogurt. Then make sure you are eating regular meals, and allow yourself one or two snacks composed of these high-quality foods that you enjoy, so you don't feel deprived of tasty treats.

7. Juice

There is a lot of sugar in juice, so again, your blood sugar level goes way up and the crashes, leaving you hungrier than when you started.

Alternative: Eat the fruit whole so you get the nutrients and fiber, which are more filling.

Bottom Line

Overall, be aware of your cravings. Think before you eat. What are you in the mood for? Don’t just grab something. Are you in the mood for something hot or cold, crunchy or creamy? Don’t just stand in front of the fridge tasting things. Calories can really add up that way without you feeling like you had a satisfying meal.

If you need additional information, or would like to schedule a free in-home consultation to discuss your family's in-home care needs, contact us today at 1-844-505-0004. American In-Home Care refers qualified and compassionate care providers that can help with many services, including Companion Care, Personal Care, and Alzheimer's and Dementia Care.

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Source: Levine, Beth "7 Foods That Make You Hungrier." Next Avenue. March 28, 2016.