Even a Few Minutes a Day Exercising is Beneficial

Studies continue to show things like getting enough sleep, following a healthy diet, quitting smoking, managing stress, challenging ourselves mentally and staying physically fit is beneficial for our overall health. Now a study finds it doesn’t actually take a large amount of physical exercise each day to protect our brain health as we age. The article was published in the journal, Age and Ageing, which showed that as little as 5 minutes of moderate-to-vigorous physical activity daily can help keep the aging brain healthy.

Experts explain as we grow older, the outer layer of our brain known as the cortex becomes thinner and the brain typically starts producing lower levels of neurotransmitters, such as dopamine, which can contribute to cognitive decline. Audrey M. Collins, PhD, a postdoctoral researcher in the Department of Neuroscience at the AdventHealth Research Institute in Florida, explains, “Physical activity is a lifestyle behavior that may play a role in not only the prevention and attenuation of cognitive decline, but the promotion of cognitive function in late life.” 

The study found participants who did moderate-to-vigorous physical activity daily had significantly better brain processing speed, short-term memory and better executive function, which is the ability to plan and focus. However, Collins says the study also discovered the biggest cognitive gain came from those participants who changed their daily behavior from not doing any moderate to vigorous physical exercise to exercising at least five minutes a day.  

Gary Small, MD, chair of psychiatry for Hackensack University Medical Center in New Jersey and author of more than a dozen books on brain health and aging, commented on the study by saying it is important for people to exert themselves enough to push the heart and lungs to pump oxygen and nutrient to the brain. It should also be reassuring to people they do not have to become triathletes to maintain good health. 

The MorningStar of Arvada senior living community offers the area’s finest independent living and assisted living for carefree retirement years with built-in companionship, predictable budgeting, all-day dining and programs designed to enhance quality of life. For seniors with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood offers all-inclusive memory care Arvada, CO families rely on. Visit our website to set up a personalized tour of our desirable senior living community. 

It’s Never Too Late to Start Strength Training

For years, doctors have been advising their patients to include aerobiotic exercise into their daily lives. Among the many benefits, research shows regular cardio activities improve brain health by increasing the volume of the regions that control memory and thinking. Recent studies also find weight training appears to increase cognition as well as prevent the development of atrophy in regions related to Alzheimer’s disease that could delay or prevent the onset of dementia.

Dr. Isadora Ribeiro, PhD, a São Paulo Research Foundation (FAPESP) doctoral fellowship recipient at the School of Medical Sciences (FCM) at the State University of Campinas (UNICAMP) in Brazil, writes, “Weight training can reduce inflammation, improve insulin sensitivity, and increase levels of neurotrophic factors like BDNF (brain-derived neurotrophic factor), which support the growth and survival of neurons. It also improves cardiovascular health and cerebral blood flow, all of which are important for maintaining brain function.”  She adds, the physiological changes from such training can reduce key risk factors for dementia such as obesity, cardiovascular disease and diabetes. Weight training can also stimulate the release of a hormone associated with neuroprotection and improved brain plasticity. 

Experts say while weight training provides benefits regardless of how old you are; it is important for seniors to discuss any new exercises with their doctor as it can entail some risk. The safest route is to engage a professional to guide your journey and help protect against injuries. The other benefits of strength training include increasing overall strength, improving balance and stability that can reduce the risk of falls, and improving insulin sensitivity and cholesterol levels. Another big benefit is weight training can help prevent bone loss and reduce the risk of fractures. 

At the MorningStar of Beaverton senior living community, our goal is to give residents carefree retirement years with a full range of amenities and services so they can do the things that bring them joy and meaning. Our contemporary independent living and assisted living suites are ready to move into and just require your personal furnishings. For senior with Alzheimer’s and other types of dementia, our dedicated Reflections Neighborhood provides memory care in an intimate setting where residents’ independence is encouraged and individual needs are met. Contact us to learn more and to set up a personalized tour of our desirable senior living community. We look forward to meeting you.  

Source: medicalnewstoday.com/articles/can-weight-training-protect-brain-dementia-cognitive-decline

Digital Devices may be Good for Our Brain

For the last couple of decades, scientists have been concerned about the harm of using too much technology and that it could have a negative impact on brain function. Dr Manfred Spitzer, a German neuroscientist and psychiatrist, coined the term “digital dementia” in a 2012 book written to address what he saw as a problem. Current studies show people of all ages are on an electronic device as they spend time scrolling the internet or social media on average 2 hours and 24 minutes a day.  

Recently, a new study published in the journal, Nature Human Behaviour, reports older adults who routinely use electronic devices like a cell phone, tablet or computer may be protecting themselves from cognitive decline as well as reducing their risk of dementia. Researchers looked at data from over 136 studies involving cognitive or dementia diagnosis information pertaining to more than 400,000 participants with an average age of 69 years old.  

The study found a correlation of a 58% lower risk of cognitive impairment in seniors using digital technology. The lead author of the study, Michael K. Scullin, PhD, associate professor of psychology and neuroscience at Baylor University, explains, “It’s important to note that the data didn’t go in the opposite direction.” He adds, “The great fear was that using computers, the Internet, and smartphones could lead to worse rates of cognitive impairment. There wasn’t compelling evidence for that in any of the studies we meta-analyzed.”

Even when controlling factors such as education, socioeconomic status, general health, lifestyle factors, or baseline cognition, ninety percent of the studies showed digital technology was linked to a lower risk of cognitive decline. Researchers say using our devices challenges our brains and helps us continue to learn new things. They also make it easy to stay in touch with family and friends, and socializing is another way to reduce the risk for dementia. 

The MorningStar of Beaverton senior living community provides area seniors with the finest independent living and assisted living with a wide range of suite options, luxury amenities and programs and activities designed to keep residents engaged and entertained. For seniors with Alzheimer’s and other dementia-related diseases, our devoted Reflections Neighborhood has 38 all-inclusive memory care suites, and provides a full range of care services and activities geared toward their individualized needs. Contact us to set up a personalized tour to see firsthand our beautiful retirement communities. 

Source: https://www.medicalnewstoday.com/articles/does-using-digital-technology-lower-raise-dementia-risk?

Do You Need a Hearing Test?

The Harvard Health Publishing reports approximately one in three people aged 65 to 74 have some level of hearing loss. By age 75, almost half of seniors have difficulty hearing. Experts say while common, ignoring a decline in hearing can have negative consequences.

One issue is evidence linking age-related hearing loss to a higher risk of cognitive decline. Researchers say hearing loss may actually impair new nerve cell creation in the hippocampus, the brain’s memory region. Moreover, hearing loss is believed to increase a person’s risk for depression and social isolation; and is also linked to a person being less active.

The Harvard article says if you think you need a hearing test you probably do. Dr. James Naples, assistant professor of otolaryngology–head and neck surgery at Harvard-affiliated Beth Israel Deaconess Medical Center, explains it is hard to “differentiate the cause of one’s hearing loss and its severity without an evaluation.”

Age-related hearing loss, also known as presbycusis, can be caused by several things with the most common being a change in the inner ear that alters the nerve pathways from the ear to the brain. The Mayo Clinic suggests getting a base-line hearing test by the age of 65. Talk to your primary care provider as they may have the equipment to schedule a test or can refer you to a certified audiologist to evaluate your hearing. 

The CDC explains a mild hearing loss typically allows most speech sounds other than very soft ones to come through. A moderate hearing loss may mean the person is unable to hear most speech at normal levels. Doctors say age-related hearing loss and noise-induced hearing loss generally affects both ears. It is important to let your doctor if you experience pain, vertigo or ringing in one ear as it could indicate other problems.  

It is important to remember hearing aids can be literally a life-changer. Not only does one reduce the risk for dementia, but also improves a person’s working memory, concentration and attention.  

At the MorningStar of Beaverton, our fashionable retirement communities are honored to provide residents a maintenance-free lifestyle. We offer 66 smartly-designed suites for independent living and assisted living in a choice of spacious studio, one-bedroom and two-bedroom floor plans. For seniors with Alzheimer’s and other dementia-related diseases, we provide 38 memory care suites in Reflections Neighborhood for individualized, specialized care. Contact us to learn more and to set up a tour of the area’s most trusted senior living. 

Source: https://www.health.harvard.edu/diseases-and-conditions/do-you-pass-the-hearing-test?

It’s Important to Pay Attention to Portion Size

In addition to the types of food we eat, dieticians say it is also important to pay attention to portion size when attempting to shed a few pounds as it will help us reach our goal.  When trying to diet, sticking to nutrient-dense, relatively low-calorie foods such as vegetables, fruits, whole grains, lean meats and poultry are your best choices; but no matter how healthy a food is, you still should not overconsume.  

This is where portion control plays a part.  Amy Gorin, a plant-based registered dietitian and owner of Plant-Based Eats, a collection of curated meal plans, grocery lists and nutrition tip sheets, explains that while foods like almond butter and dark chocolate are good for us, they should be eaten in moderation and in proper portions.  In other words, the bottom-line is a large chocolate bar should not be consumed in one sitting.    

However, to complicate matters, experts explain that in many cases, strictly following portion sizes suggested on the container would differ from what a registered dietician would recommend.  The problem with across-the-board portion sizes is they do not address the age group, gender, and activity level of the individual person.  Add to that, portion size is a critical component to losing weight especially in foods that are higher in calories.  

Also, eating the right amount of food helps to maintain a balanced gut. The Harvard Health Men’s Watch, suggests “a healthy gut microbiome stimulates the body’s immune system and may shield against an array of chronic diseases, including cancer, heart disease and rheumatoid arthritis.”

MorningStar at Golden Ridge provides residents comfort, security, built-in companionship, and predictable budgeting.  Our beautiful community offers independent living, assisted living and memory care with a broad range of amenities and services to meet every need including a nutritional, delicious dining service.  Contact us or visit our website to see what sets our community apart from other senior living in Peoria, Arizona.

MorningStar at Golden Ridge’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the area’s finest independent living, assisted living and memory care.  Please contact our team to inquire about availability, pricing or to set up a tour.

Source: health.usnews.com/wellness/food/articles/portion-control-what-you-should-know

Options to Stay Hydrated Besides Water

Dehydration is a real concern especially for the elderly, or for anyone who spends time in the sun. Although the amount of fluid we need differs, Heather Mangieri, a registered dietitian based in Imperial, PA, says on average men should consume 15 cups of fluid a day and women 11 cups.  However, data from the Centers for Disease Control and Prevention (CDC) gathered between 2015 and 2018 showed that adults in the U.S. drank an average of only 44 ounces of water per day. That’s equivalent to just 5.5 cups of water.

Experts say water is the best way to hydrate but for those who find it a chore to drink, there are other healthy alternatives. In fact, an important component to our daily fluid intake can be foods such as fruits and vegetables, which are especially high in fluid. Some of the most moisture-providing vegetables are lettuce and cucumbers containing up to 96% water. Celery, radishes, spinach and cauliflower are other good choices. Some of the most hydrating fruits are tomatoes, strawberries, watermelon and cantaloupe.

Despite popular folklore, coffee doesn’t cause fluid loss and does provide hydration, but experts say it is still important to limit your amount of caffeine especially toward evening. Drinking too much alcohol does dehydrate the body and one tip to lessen the effects is to consume a beverage high in electrolytes like coconut water. Cold soups are another way to keep your fluid levels high. Oatmeal with berries is a good choice for breakfast as the oats soak up the water they are cooked in and the berries themselves are hydrating. 

At MorningStar at Golden Ridge, assisted living we provide residents a full range of wellness programs and activities designed to support the whole person – body, mind and spirit.   Our home is filled with spacious, beautifully appointed common areas both inside and out including a bistro bar, theatre/chapel, fitness centers, salon and swimming pool.  Healthy, delicious meals created by our Executive Chef are served all day in our full-service dining room. If you are looking at senior living in the Peoria, AZ area, MorningStar may be the place for you.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003.  We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living in Peoria, Arizona.

Source: health.usnews.com/wellness/food/slideshows/ways-to-stay-hydrated-besides-drinking-water

Poor Balance Frequently Affects Older Adults

The statistics of older adults taking a fall each year are alarming, and consequences can impact the person’s independence, or in the worst case, be deadly. Experts say as we age, our bodies may start to feel less stable due to things like a loss of muscle mass, lack of flexibility and slower reflexes. Poor balance and dizziness can also be a result of medical problems including diabetes, heart disease, stroke, poor vision, thyroid, nerves, or blood vessels as well as medications. 

Another culprit interfering with balance is inner ear problems. The labyrinth is a part of the inner ear that controls balance and when it becomes inflamed or infected, it can cause lots of problems including vertigo. The condition called Labyrinthitis generally is a result of other issues such as head injuries, viral or bacterial infections, and circulatory system conditions like strokes or low blood pressure. 

The National Institute on Aging says families and caregivers should be on the lookout for an older person complaining of unsteadiness; the feeling the room is spinning or moving; confusion; blurry vision; and falling. To determine the cause of the symptoms of lightheadedness or dizziness as well as the best treatments available, consult with your doctor, and if needed, seek the care of a specialist.

Your doctor can provide information regarding exercises targeted at improving balance, strengthening muscles and increasing flexibility. The Harvard Medical School reports walking can help build lower-body strength, an important element of good balance and is safe for most people but be sure to check with your healthcare provider.

Along with getting medical care for balance issues, experts say avoid walking in dimly lit or dark spaces, wear properly fitted footwear, and use a cane or walker if you need more support. Your home should be modified with handrails in the bathroom and more lights on stairways. Repair loose railings and uneven porch steps; and remove floor mats that affect elevation.   

At MorningStar at Golden Ridge, we offer 38 Casitas for independent living and 65 assisted living suites for those who need help with the activities of daily living.  In addition, our Reflections Neighborhood has 35 suites devoted to the personalized care of those with Alzheimer’s and other dementia-related diseases.  Residents enjoy a lifestyle of comfort, wellness and community with resort-style amenities, care services and a range of programs including exercise classes tailored to seniors’ needs.  Visit our website for more information about our beautiful senior living community in Peoria, AZ. 

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about the finest memory care in Peoria, Arizona.

Is Assisted Living the Best Option for You or a Loved One?

For many seniors, there comes a time when they feel they are not living life on their own terms, and routine, day-to-day activities start becoming more difficult. To determine if assisted living is the right choice for a parent or another loved one, experts say you need to consider the amount of care they require daily. If it is more personal care than he/she can get (or afford) with in-home services or in an independent living community, yet they don’t need 24-hour medical care and supervision, assisted living is the ideal option.  

People often confuse these communities with nursing homes; however, they are not the same thing. Nursing homes provide around-the-clock skilled nursing care while assisted living provides help with the ADLs (activities of daily living) to enhance residents’ quality of life within a residential setting.

While some families may experience sticker shock when first learning the cost of assisted living, you need to consider everything it includes. For example, MorningStar at Golden Ridge’s monthly fee includes property taxes, utilities, security system, and the cost of maintenance inside and out. Daily meals are included in the fee as is housekeeping, scheduled transportation and an array of activities, entertainment and outings. 

At MorningStar, we like to think of providing seniors “a little help from friends” to enable them to live life as independently as possible. Our community offers suites in a choice of studio, one-bedroom and two-bedroom floorplans. Onsite amenities include a salon, bistro bar, fitness centers, theater/chapel, life enrichment rooms and relaxing outdoor areas. For seniors living with Alzheimer’s and other dementia-related diseases, our Reflections Neighborhood is designed to meet the needs of our most tender residents. 

In addition to senior living in our main building, MorningStar at Golden Ridge offers 38 Casitas for independent living in their own neighborhood with a clubhouse and swimming pool. The Casitas offer contemporary design with premium upgrades such as stainless-steel appliances and quartz countertops. And with priority access to MorningStar’s nearby memory care suites, you have the security of knowing additional care is right next door if you ever need it.

MorningStar at Golden Ridge also offers respite care (short recuperative stays) or trial stays (up to a full month) so you can see if we are a good fit. Please contact us or visit our website for more information and to set up a personalized tour.

MorningStar at Golden Ridge’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the area’s finest independent living, senior living and memory care.  Please contact us or visit our website to learn more.

Untreated Sleep Apnea Increases Risk of Serious Health Issues

The US News & World Report says approximately 1 in 3 adults are believed to have obstructive sleep apnea (OSA). They explain the condition causes a person to momentarily stop breathing at intervals throughout the night and interrupting their sleep. 

Pulmonologist and section head of sleep medicine at National Jewish Health in Denver, Dr. Sheila Tsai, explains, “A person’s airway either partially collapses or completely closes (obstructs) during sleep.” She says episodes can be frequent throughout the sleep cycle and cause drops in oxygenation. While the person may only awake briefly as they struggle to breathe, their sleep is fragmented and non-restorative as it infers with REM, the deep, restful stage of sleep. 

Common causes of OSA are obesity and age, and The Journal of Clinical Sleep Medicine estimates as many as 80 percent of people suffering from OSA are undiagnosed. The condition typically causes the person to snore loudly, interrupted with gasps, hesitations and snorts. They may wake up feeling unrefreshed and sleepy during the day, or complain of headaches. OSA can additionally cause other sleep disorders to become worse like restless-leg syndrome and sleep walking.  

Doctors say OSA is a serious, but treatable condition and it is important to seek medical care. A sleep study or test done in a clinic setting or even at home is the best way to diagnose the condition. Untreated OSA can put a person at a higher risk of heart disease, stroke, diabetes and other problems.   

If you are looking at senior living communities in the Phoenix area, we encourage you to consider MorningStar at Golden Ridge.  Our beautiful community is a true home where residents can comfortably and safely age in place. We have 38 stylish Casitas for independent living along with 65 assisted living suites for those that need help with daily activities. In addition, our Reflections Neighborhood offers 35 suites devoted to the care of residents with Alzheimer’s disease or other forms of dementia. Please contact us or visit our website to learn more about our broad range of amenities, wellness programs, activities and care services.  

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003.  We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest independent living in Peoria, Arizona.

Source: health.usnews.com/conditions/sleep-apnea/articles/best-sleeping-positions-for-sleep-apnea?

Distinguishing Age-Related Memory Loss from Dementia

Experts report “at least half of those over age 65 say they are more forgetful than they were when they were younger, experiencing ‘senior moments’ of things like where they put things or recalling somebody’s name.” While several studies show as many as 40 percent of seniors suffer from some level of memory loss, this doesn’t necessarily mean Alzheimer’s disease or another form of dementia. 

Doctors say we need to remember Alzheimer’s is not a normal part of aging, and there are some characteristics which separate age-related memory loss from dementia. One example is forgetting how to program your remote control or operate a piece of machinery after not doing it for a while. They stress this is common and typically not a cause for concern but forgetting how to get home or perform routine tasks may be a sign of a bigger problem. 

Another symptom of Alzheimer’s or other memory loss diseases is forgetting what an object is used for or what it is. Someone with Alzheimer’s can forget they wear glasses or not recognize the glasses as their own. The same goes for forgetting names. A common problem is to forget a person’s name but a more serious problem is to forget easy words or replace them with something strange, making the person difficult to understand.

However, feeling you are forgetful may be cause for concern according to Dr. Barry Reisberg, director of the Fisher Alzheimer’s Disease Education and Resources Program at New York University Langone Medical Center. In a study in which Dr. Reisberg was involved, the findings showed “seniors with subjective memory complaints are, over many years, 4.5 times more likely to develop mild cognitive impairment or dementia than those who do not have such memory complaints.” Therefore, it is important to talk to your healthcare provider about any worries you may have.

Along with independent and assisted living, MorningStar at Golden Ridge offers specialized care for those with Alzheimer’s and other dementia-related diseases.  Every aspect of our care addresses the needs of our residents starting with the very design of our Reflections Neighborhood to a wide range of wellness programs, activities and healthy, delicious meals.  Please visit our website for more information about our compassionate, loving senior living.  

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about the finest independent living, assisted living and memory care in Peoria, Arizona.

Source: alzinfo.org/articles/diagnosis/just-forgetful-or-is-it-dementia/

Exercise Improves Bone Health and Reduces Risk of Fractures

The Bone Health & Osteoporosis Foundation reports approximately 10 million people in the United States have osteoporosis, and 44 million have low bone density, meaning they are at risk of developing the condition. One in two females and up to one in four males will be affected by a broken bone in their lifetime due to osteoporosis. Medication, calcium, and vitamin D and K can help strengthen bones. 

In addition, if you are diagnosed with osteoporosis or low bone mass, an important lifestyle habit is to introduce weight-bearing exercises into your daily routine. The Harvard Medical School publication explains even if you have already had a fracture, you should be staying active. They explain the risk of another fracture is very high, so you want to do everything you can to lessen the chances of that happening by increasing your bone density. 

Weight-bearing exercises can reduce the risk of a fall as well as reduce the risk of fracturing a bone if you do fall. The publication cites an analysis reported on by the British Medical Association’s BMJ, which found that programs of balance, strength, and resistance training reduced the odds of falls resulting in fractures by more than 60%. 

Harvard Medical School says the four components of an exercise program for osteoporosis should include:

• Weight-bearing exercises that force your body to work against gravity. These include walking, climbing stairs, playing tennis, and dancing. (Higher-impact activities strengthen bone more than lower-impact exercises, but only do what your fitness level allows).

• Muscle-strengthening exercises using weights or your body’s own resistance to work against gravity. This includes lifting free weights, using a weight machine, working with resistance bands, and lifting your own body weight. Do it at least twice a week.

• Balance exercises can improve your ability to hold yourself upright and help prevent falls. Examples of these types of balance exercises are tai chi and yoga. Again try to do these at least twice a week. 

• Flexibility exercises are useful to ensure muscles stay limber, and joints mobile.  Stretching and yoga are good exercises. Experts recommend stretching after every workout for five to 10 minutes. 

A physical therapist or certified fitness trainer can help ensure you are doing your weight-bearing exercises safely. Experts say start slowly and build from there, and remember to be gentle in regard to your condition.   

Please consult with your doctor before beginning any new exercise

Looking for exceptional independent or assisted living?  MorningStar at Golden Ridge has a broad range of luxury amenities and services to promote a healthy lifestyle. Onsite amenities include a swimming pool, fitness centers, exercise classes and beautiful grounds with strolling paths making it easy for residents to keep moving.  Visit our website to see what sets our community apart from other senior living in Peoria, AZ and why MorningStar is a great place to call home.

MorningStar has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our unique mission: to honor, to value, to invest. Our passionate commitment to serving seniors has proudly earned us a reputation for satisfaction that is second to none. Please contact us to learn more about the finest independent living in Peoria, Arizona.

Source: health.harvard.edu/pain/effective-exercises-for-osteoporosis

Trouble Sleeping? Try Some Foods Known to Help

Far too many adults report having problems falling asleep at night or have a hard time staying asleep through the night. Experts point out there are steps we can take to create a night time routine to help us fall asleep and stay asleep. 

The Mayo Clinic recommends establishing a goal of a sleep schedule that includes 8 hours of sleep a night. Begin by going to bed around the same time each night and getting up the same time in the morning. As bedtime approaches, you should think about relaxing. Good nighttime habits that encourage relaxation are reading a good book, listening to mellow music, meditating or doing some stretching and breathing exercises. Many find journaling the things you are grateful for helps to relax.  

Another thing you can do is to watch your food intake before night. Experts say it is best to not go to bed hungry but avoid heavy or large meals within a couple of hours before bedtime. Avoid foods or drinks containing caffeine like coffee, tea and some energy drinks; and limit alcohol as it may help you feel sleepy but can interrupt your sleep later. Other unhealthy choices before bedtime are fried foods and highly acidic foods like tomato sauce and orange juice as they can cause heartburn. 

Rather try foods associated with helping us sleep. One example is to eat a handful of cherries before bedtime. Tart cherries especially contain melatonin, a hormone that regulates our sleep-wake cycles, and can promote better sleep duration and quality. They also contain anti-oxidants that may help reduce inflammation along with improving sleep.  

Pistachios are another good sleep food and are filled with protein, vitamin B6, and magnesium. They are also rich in tryptophan, an amino acid the body converts into serotonin and melatonin that enhances relaxation and sleep. However experts warn to not eat a huge amount of pistachio as they are high in calories, which can keep you awake.  Other good nuts are almonds and peanuts. Oats are another food rich in melatonin.  

To increase hydration before a night’s sleep, try a bowl of watermelon as it is half water. Other thirst-quenching fruits include pears, apples and cantaloupe. Bananas are full of magnesium and potassium known to relax muscles and nerves. In addition relaxation is increased with the vitamin B6 found in the fruit that converts tryptophan into serotonin.  

The senior living community of MorningStar of Arvada provides the area with independent living, assisted living and memory care Arvada, CO seniors and their families have come to trust. Since our inception in 2003, it has been MorningStar’s privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our mission to: honor God, value all seniors and invest generously in our team. To schedule a tour of our assisted living community firsthand, please visit our website. 

Senior Living is an Easy Way to Stay Socially Active

People are often surprised to learn how beneficial an active social life can be to older adults.  However it is not always easy to maintain as aging can leave many seniors feeling socially isolated and/or lonely. Hearing, vision or memory loss; chronic diseases and mobility issues can make it difficult for seniors to get out and about. Many lose social connections with the loss of a spouse, family members or friends.

The National Institute on Aging states, “Being alone may leave older adults more vulnerable to loneliness and social isolation, which can affect their health and well-being. Studies show that loneliness and social isolation are associated with higher risks for health problems such as heart disease, depression, and cognitive decline.” Other associated problems include obesity, high blood pressure, weakened immune function and dementia. 

One important benefit of senior living communities is the ease in which they offer built-in companionship and shared activities. At MorningStar of Arvada, we consider it our privilege to provide meaningful and entertaining activities that engage and enhance the quality of life for residents. Daily group exercise classes, board and card games, movies, live events and casual opportunities to meet with others in common areas throughout the property give residents something to look forward to. 

As a resident, your day could start with a chair yoga class or a workout in the pool. To improve mobility, join in our Stand & Balance classes that help prevent falls. Several times a week we offer church services. Weekly adventures include out-to-lunch trips, visits to local cultural activities, and scenic drives through the beautiful area we are so lucky to be situated in. Additionally our community has no shortage of creative exploration classes to tap into your artistic self. To help new residents settle in, we hold new residents coffee and chat groups; and if you don’t see something you would like on the monthly calendar, we encourage you to start a group. 

MorningStar of Arvada senior living provides independent living, assisted living and memory care Arvada, CO seniors and their families have come to count on. Our Reflections Neighborhood provides 29 memory care suites in an intimate, supportive and loving environment from the onset of Alzheimer’s and other dementia-related diseases to the most advanced stages. Contact us to learn more as well as to set-up a personalized tour of our beautiful senior living community. 

The Connection between Our Immune System & Aging

Our immune system is similar to an engine. As we age, our parts start to slow down and show wear and tear. The body no longer runs as smoothly or as robust as it used to, making it harder to fight off infections. Growing old makes it more difficult to recover from strenuous activity or bounce back from illness. A recent article in the US News & World Report likens it to an older smart phone not holding its charge as well as it once did. 

Experts explain the immune system is made up of two parts referred to as innate immunity and adaptive immunity. Our innate immune system is the body’s faster response to pathogens and relies on physical barriers like the skin or mucous membranes, and special cells that digest germs and/or destroy infected cells. Our adaptive immune system is responsible for a slower, more specific defense against pathogens using antibody B cells to destroy the pathogens; or T cells to coordinate and kill infected cells. 

Dr. Austin Perlmutter, a Seattle-based, board-certified internal medicine physician explains aging brings about many changes. He states, “The most prominent of them is the development of what is called ‘immunosenescence’, a progressive state of worsening of the overall immune system function.” Not only do the elderly have fewer immune cells but the ones they have are fairly worn out. This means seniors are more likely to have chronic inflammation as well as a weaker response to infections; and unfortunately, the protections vaccines offer.  

Experts say while aging inevitably affects our immune system, we can do things to support and strengthen it throughout our lives such as getting routine vaccinations and following a healthy lifestyle. Managing chronic conditions additionally helps reduce the risk of severe infections and help us recover quicker. 

The MorningStar of Arvada senior living offers 112 bright independent and assisted living suites in spacious studios and one- and two-bedroom floorplans (some as large as 1374 square feet). Inviting common areas include dining in multiple venues, game and billiards room, sky terraces, theater, art studio, fitness center, salon, swimming pool, courtyards, and more. For seniors with Alzheimer’s and other forms of dementia, we offer 29 memory care suites in a loving environment where independence is encouraged and supported. Contact us to learn more about our independent living, assisted living and senior living Arvada, CO families have come to count on.

Source: health.usnews.com/health-care/patient-advice/articles/how-aging-can-affect-your-immune-system

Why Dizziness can be a Problem for Older Adults

Dizziness, vertigo and imbalance are among the top complaints of older adults, and are problematic as they put people at a significantly higher risk for falling. The reason can range from age-related inner ear problems, cardiovascular issues, neurological conditions, new medications, and in some cases, anxiety. 

Dizziness and imbalance are prime examples of typical age-related inner ear problems that cause the deterioration of the inner ear structures responsible for balance and equilibrium. Benign Paroxysmal Positional Vertigo (BPPV) is one of the most common and occurs when tiny calcium particles are dislodged in the inner ear canals. The result is a sensation of spinning or dizziness as the person moves their head in certain directions. Another inner ear problem is called Meniere’s disease, a buildup of fluid in the inner ear causing dizziness, tinnitus and hearing loss. 

Cardiovascular issues related to dizziness include poor circulation and heart problems, and low blood pressure. One effect of low blood pressure is orthostatic hypotension, which causes a person’s blood pressure to drop suddenly resulting in lightheadedness or dizziness.  This condition is a big fall danger. 

Medications for blood pressure; antidepressants, sedatives, and tranquilizers are also associated with dizziness. Diseases like Parkinson’s and multiple sclerosis damage the nervous system and lead to balance problems and dizziness. Seniors are also prone to dizziness from things such as dehydration and overheating. 

With so many reasons for dizziness and vertigo, there are a range of treatments. Experts say the most important thing you can do is to talk to your doctor to determine what is causing your problems. 

MorningStar of Arvada senior living offers the area trusted independent living, assisted living and memory care Arvada, CO seniors and their families rely on. Our supportive environment allows you to comfortably age in place with luxury amenities, senior care, hospitality services, and wellness programs and activities. Along with 112 bright independent and senior living suites; our distinct Reflections Neighborhood has 29 all-inclusive memory care suites. Visit our website to set up an in-person tour.

Is an Elderly Loved One Unintentional Losing Weight?

Doctors explain a loss of appetite in healthy older adults can be normal; and may just be part of the aging process. However a decreased appetite resulting in weight loss can be caused by a variety of factors such as cancer and other chronic diseases, medications and even depressions. 

In addition, seniors who no longer seem to enjoy eating could be having problems with their dentures or cavities and should be checked by a dentist. Simply a lack of exercise and slowing metabolism can also cause a loss of appetite. Some seniors report loneliness and eating alone has caused them to lose interest in food. 

A noticeable loss of weight can have serious medical consequences, even death, and may be a sign of a medical problem that should be evaluated and treated by the person’s healthcare provider. Other signs of poor nutrition can include weakness, loss of balance, dehydration, recurring infections, wounds and fever. These symptoms could be caused by a malnutrition disorder, inflammatory disease or even cancer. 

If the problem does not appear to be a medical one, experts say there are things we can do to help a loved one get more interested in food. To start with, stock their refrigerator with nutritional-dense, ready-to-eat foods. Also finds ways for them to have companionship during at least some of their meals. If it would help, look into a meal delivery service. Moreover, talk to their doctor about replacing a meal with a nutritional supplement drink. 

Other ways to encourage seniors to eat in assisted living is to make food more pleasing. Avoid using sugar and salt to spice up food but rather add a squeeze of fresh lemon or lime to pasta or veggies. Use a splash of balsamic or red wine vinegar to enhance flavors. Remember fixing a colorful plate of food can make the meal more inviting to eat.  

At the MorningStar of Beaverton retirement communities, we take pride in offering seniors carefree retirement with companionship, predictable budgeting and beautiful private suites. Our all-day restaurant-style dining allows residents to set their own schedule and to join fellow residents in enjoying a meal together. We believe dining is one of the great pleasures of living, especially when enjoyed in community. Breaking bread together offers far more than nutrition. It bonds us as family and friends and is the centerpiece of personal wellness, for through proper diet and healthy choices, food becomes a healing medicine like no other. 

MorningStar of Beaverton offers independent living, assisted living and memory care. Contact us to set up a personalized tour of our attractive and loving community. 

Think You Would Benefit from Physical Therapy?

Physical therapy is used to help people regain physical function and movement from conditions that affect muscles, ligaments, tendons, or bones. Your healthcare provider may refer you to a Physical Therapist (PT) when pain medications are no longer working and you still feel pain; or if you have had surgery and need help with healing. 

A PT creates a personalized treatment plan for a patient that is designed to reduce pain as well as manage an injury, surgery or chronic illness. The plan utilizes exercises and manual therapy that speeds up healing and recovery and allows the patient to regain function and an improved quality of life. 

Like visiting any doctor, it is helpful for you as the patient to think about how your condition affects your daily life and what you hope to get out of your physical therapy sessions before your first appointment. Experts say being prepared not only helps you get more benefit out of therapy but can assist your therapist in establishing a treatment plan based on realistic expectations. 

After a physical assessment of your strength, flexibility, balance, and coordination; the PT will explain your condition and treatment plan. Part of your treatment will include exercise and other techniques you can do at home. 

MorningStar of Beaverton is one of the most trusted senior living communities in Beaverton, OR. Our contemporary 55+ community offers exceptional independent living and assisted living with 66 modern, spacious apartments. Residents enjoy an atmosphere of exceptional architecture and designs with relaxing indoor/outdoor spaces throughout including patios, club lounges, fitness center, heated indoor saltwater pool and more. For assisted living residents, level of care is based on assessments resulting in an individualized service plan. All residents have access to other care services including onsite therapy services. For seniors with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood provides all-inclusive memory care. Contact us to set up an in-person tour to see firsthand the area’s finest senior living.    

Guidelines for Senior Drivers

Are you aware that several states have changed their rules for older drivers? For instance Colorado now requires drivers 61 years and older to renew their licenses every five years. It also prohibits drivers age 66 and older from renewing their license online as well as requiring them to take a vision test. Moreover the State accepts written reports about unsafe drivers from law enforcement, courts, physicians and family members. If you are a senior, check with your state to see about any recent changes. 

If you are wondering if your parents should still be driving, experts say age is not an absolute but varies from individual to individual, and guidelines include commonsense and wellness factors. Obviously things like Alzheimer’s and other memory impairments affect judgement and driving ability so consult with their physician to see if the keys need to be taken away. They add seniors limited by the complications of diabetes should also be assessed by their physician for their ability to drive.  

Another reason a senior should not be driving is due to their medications. Certain commonly prescribed drugs are known to cause drowsiness and/or slow down a person’s reaction time. If you have concerns, again check with their doctor or use the CDC’s medicine risk fact sheet. Other problems like dizziness and shortness of breath interfere with safe driving.

Mom or dad’s physical condition may mean they should be a passenger and not a driver. A Place for Mom, explains, “Driving takes control and dexterity. Inactivity can cause muscle deterioration, which can affect a person’s agility, coordination and strength.” This can also include a loss in hearing and vision. 

Warning signs an elderly adult should not be driving are accidents or having close calls. Even getting ticketed for unsafe driving maneuvers as well as getting lost on familiar routes mean mom or dad should become a passenger.  

At MorningStar of Arvada, we provide the area’s finest assisted living and senior living. Along with spacious, private suites; residents enjoy a lifestyle of resort-style amenities including scheduled transportation to safely get them to important appointments. For individuals with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood provides compassionate memory care Arvada, CO families count on. Contact us to set up a personalized tour of our beautiful retirement communities. 

Tips to Improving Focus

As we grow older, many of us notice a decline in our ability to concentrate and absorb new information. The Harvard Health Publishing’s website confirms it is not our imagination as studies show memory loss may begin as early as age 45. Furthermore more than half of adults aged 60 say they have some concerns about their memory. Luckily for most of us, minor lapses in memory are not typically a serious problem but the “result of normal changes in the structure and function of the brain.” 

Researchers explain the slowdown in our processing creates a bottleneck of information, making it harder for new info to enter our short-term memory where it can then be stored in long-term memory. Thankfully there are some useful tips to improve our focus and attention. 

First off when conversing with someone, stop what you are doing and look the person in the eye. If you have a hard time concentrating in noisy places like restaurants, ask to be seated in a quieter location. It also helps to let your guests sit along the wall, while you sit facing them. This helps to block out the commotion of people moving about the restaurant. Another solution is to forgo the restaurant and meet at your home.  

Experts say if you do miss some of what the person said, ask them to slow down and repeat it. Get into the habit of paraphrasing new information as it makes it easier to remember. An example would be something like, “So you are saying we should meet at 7:30 at the movie theater?”  

A key part of processing new information is to focus on the task at hand and screen out distractions. Concentrate on doing one thing at a time and turn off the TV and tune out other noises. When in the middle of a task, try to avoid interruptions. If interrupted, ask someone seeking your attention to wait a few minutes. If it is a phone call, let it go to voicemail. 

MorningStar of Beaverton proudly provides the finest independent and assisted living Beaverton seniors and their families have come to trust. Our 66 private suites for retirement communities are available in a choice of floorplans and configurations (some as large as 974 square feet); and deliver style, comfort, services, amenities and location. MorningStar’s distinct Reflections Neighborhood provides 38 dedicated memory care suites for those with Alzheimer’s and dementia-related diseases. Contact us to schedule a tour to the most desirable senior living in Beaverton, OR. 

Senior Living Offers a Community of Friends

The National Council on Aging reports that just as regular preventive medical screenings, vaccinations and dental exams are vital to maintaining our best health, so is protecting our social and mental health. Studies show older adults who say they feel isolated are affected in several negative ways. 

Researchers explain there is a connection between those who say they have a good social life with a longer life span. Studies indicate it may be because these are people who appear to handle stress better; something that is linked to cardiovascular disease.

Studies also find seniors who report having a better quality social life were more likely to regularly exercise. Another concerning finding is that isolation is linked to an increase in a person’s risk for anxiety and depression, which are both linked to a higher risk for dementia.  

Many seniors living alone have lost a spouse or other close family members and friends and feel very alone. Experts say if this is your situation, they suggest checking with your local senior center, church or library about interesting activities they may sponsor; or look into joining a book club, gardening club or other hobby groups. If you are an animal lover, think about adopting a pet as they provide companionship and a sense of purpose. Volunteer work is another thing that not only keeps you busy but brings more meaning into your life.

One really good way to feel less alone is to move to a senior living community such as MorningStar at Golden Ridge. Our beautiful home offers a variety of options for assisted living or memory care. As a resident you will enjoy an array of onsite amenities, hospitality services and a community of friends.  

Residents have the opportunity for plenty of socializing and are encouraged to participate in a range of activities and wellness programs.  Examples include Chair Exercise, Silver Sneakers Workout, Wise Guys Coffee Group, Trivia Games, Mahjong, Lady Bugs Women’s Group, Hand and Foot card games, Bible Study, Happy Hours, Movie Nights and much more. 

In addition, our Executive Chef creates seasonal menus largely prepared from scratch which are served all day in our full-service dining rooms. At MorningStar, we feel breaking bread together offers more than nutrition, it also bonds us as family and friends.  Please contact our team to inquire about availability, pricing or to set up a tour.

MorningStar at Golden Ridge’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the area’s finest independent living, assisted living and memory care.  Please contact us or visit our website to learn more.