Easy Posture Exercises for Seniors

Sitting, standing, and walking feel very different when your body is well aligned. Instead of tight shoulders and a tired back, you are more likely to feel steady, open through the chest, and less worn out by everyday tasks. Posture is not about being stiff or “perfect.” It is about helping your muscles and joints share the workload in a way that feels kind to your body.

How posture shapes everyday comfort

When the head drifts forward or the shoulders round, certain areas have to work overtime. Over weeks and months, that extra strain can show up as:

• Aching in the neck, upper back, or lower back

• Shallow breathing that leaves you more easily winded

• Fatigue, because your body is always fighting gravity

Improved alignment can ease pressure on the spine, open space for easier breathing, and give you more energy for the things you want to do in assisted living Lakewood. 

Simple movements to support better alignment

You do not need a gym or special equipment to help your posture in assisted living facilities. These movements can be done in everyday clothes with a sturdy chair nearby.

Shoulder blade squeeze

• Sit tall with feet flat on the floor.

• Gently draw your shoulder blades toward each other, as if you are trying to pinch a small object between them.

• Hold for three to five seconds, then relax.

• Repeat ten times.

This helps wake up the muscles across the upper back that support an open, upright position.

Chin glide

• Sit or stand with your shoulders relaxed.

• Without tipping your head up or down, gently slide your chin straight back so your ears line up over your shoulders.

• You should feel a mild stretch at the base of your skull, not pain.

• Hold for a few seconds and release.

• Repeat ten times.

This move helps counter the habit of the head drifting forward, which is common when reading or looking at a screen.

Wall arm slides

• Stand with your back against a wall and feet a few inches forward.

• Place the back of your hands and forearms against the wall, elbows bent.

• Slowly slide your arms upward as far as is comfortable, then lower them again.

• Keep your ribs gently drawn in so your lower back does not arch away from the wall.

• Repeat eight to ten times.

These “wall angels” strengthen the muscles around the shoulders and upper back that help keep the chest open. Residents in communities such as those in senior living Lakewood often enjoy doing these together before walks or group activities.

Bringing posture awareness into the rest of your day

Exercises work best when they are paired with small changes in daily habits.

• When sitting, keep both feet on the floor, use the chair back for support, and rest your hands on your lap rather than reaching forward.

• When standing, imagine a string gently lifting the crown of your head toward the ceiling while your shoulders soften down and back.

• Set a reminder every hour or so to get up, stretch, and reset your position. Long periods in one posture make slouching more likely.

Working on alignment for just a few minutes a day can make walking, reaching, and even breathing feel easier. Over time, these small efforts help you move with more confidence and less discomfort, one tall step at a time.

Pumpkin and Weight Management: A Cozy Fall Choice for Seniors

Cooler weather often brings a craving for comfort foods, but those dishes can sometimes feel heavy. Pumpkin is a nice exception. It has the warm, familiar taste of autumn while staying gentle on calories and kind to blood sugar. For older adults in assisted living Lakewood who want satisfying meals without feeling weighed down, this bright orange squash can be a useful staple.

Why this fall favorite works for weight goals

A cup of cooked pumpkin has relatively few calories while still feeling hearty. That is because it is:

• High in fiber, which helps you feel full longer

• Naturally moist, thanks to a high water content

• Packed with nutrients instead of empty starch

Fiber slows digestion, supports regularity, and can help keep blood sugar more stable after meals. That combination is helpful for anyone watching weight, appetite, or glucose levels. Many seniors in assisted living facilities notice they feel satisfied with smaller portions when pumpkin shows up on the plate.

Simple ways to enjoy it every day

You do not need complicated recipes to use pumpkin well. A few easy ideas:

• Breakfast parfait: Stir plain or Greek yogurt with a spoonful of pure pumpkin, then top with cinnamon and a small sprinkle of granola or chopped nuts. It feels like dessert but offers protein and fiber.

• Roasted cubes: Toss fresh cubes with a little olive oil, pepper, and herbs, then roast until the edges turn golden. They make a warm side dish or can be tossed into salads and grain bowls.

• Oatmeal upgrade: Add pumpkin to morning oats along with nutmeg or ginger. This creates a creamy, filling bowl that often keeps people full until lunchtime.

Extra benefits beyond the scale

Pumpkins support more than weight. It is rich in:

• Vitamin A, which helps with vision and skin health

• Vitamin C, which supports immune function

• Antioxidants that help protect cells from everyday wear and tear

• Potassium, which plays a role in blood pressure balance

Because it fits into sweet and savory dishes, it is easy to rotate through the week without getting tired of it.

Making the most of the season

Whether you live at home or in a supportive senior living Lakewood community, keeping a can or small container of cooked pumpkin on hand can make meals feel special with very little effort. Fold it into breakfast, pair it with supper, or turn it into a light snack. It is a gentle way to enjoy the flavors of fall while supporting steady energy and comfortable weight, one cozy bowl at a time.

Finding Your People Online: Senior Craft Circles from Home

Picking up yarn, paint, paper, or fabric has a way of quieting the mind and waking up the imagination. When you combine that with friendly faces, you get something special. For many in assisted living Lakewood, online craft groups are doing exactly that, turning quiet afternoons into creative, social time without anyone needing to leave the house.

Why online craft circles work so well

Joining a virtual craft space gives you a place to share ideas, ask questions, and show off what you are making. It is less about perfection and more about enjoying the process with others who “get it.”

Some of the biggest benefits for seniors include:

• Comfort and convenience: You can join from your favorite chair, at times that suit your energy.

• Fresh ideas: People post patterns, tutorials, and suggestions you may never have tried on your own.

• Friendly connection: Comments, encouragement, and shared projects help ease loneliness, especially on quiet days.

Getting started in four easy steps

You do not have to be “tech savvy” to take part. A little guidance at the beginning is usually enough.

Pick a comfortable place online

Many craft spaces use Facebook groups, Zoom meetings, or simple forums. If you already use Facebook to keep up with family, that can be a good starting point.

Search with a clear phrase

Type in terms like “senior knitting group,” “over 60 watercolor,” or “gentle craft-along.” You will see choices for different interests, from crochet and quilting to mixed media.

Ask to join

Most spaces are private only to keep out spam, not people. Click “join” or follow the sign up link. Some will ask a few quick questions such as what you enjoy making.

Say hello in your own way

When you are accepted, share a short introduction. Mention what you like to create and whether you are a beginner, returning crafter, or long time maker. Warm responses usually follow quickly.

Making the experience feel personal

Once you are part of a group in assisted living facilities, you can shape the experience so it fits your life.

• Share photos of finished pieces or works in progress.

• Ask specific questions, such as “How do you keep edges from curling?” or “What paper works best for watercolors?”

• Join live craft-alongs or show-and-tell sessions when you can. Seeing faces and hearing voices helps it feel more like a living room gathering than a screen.

Crafting with others, even through a screen, turns a solitary hobby into shared joy. An online circle can offer friendship, fresh inspiration, and a reminder that your creativity still has a place in the world and in the lives of others in senior living Lakewood.

Want to Get Better Organized?

Even after full retirement or reducing your work schedule, many seniors are surprised to see how quickly their time fills up with medical and dental appointments, fitness classes, salon trips, social engagements and other must-do errands. In fact you may have wondered how you ever had the time to work at a full-time job. That being said, to help ensure you get to your important events, it helps to be organized and using a good planner can make it easy.

Expert organizers say one of the best ways to improve time management and make your life less stressful is to use a planner to write down important appointments, priorities, to-do lists and shopping lists. Whether you are most comfortable with a paper version or wish to use a calendar on your phone, you must remember to enter in the pertinent information so it can be used to correctly schedule and plan your day, week and month appropriately. 

Your planner can be used for a number of other things such as a diary or to record your personal goals as well as a gratitude journal or scrapbook. If you want to use your planner as such, make sure to choose one with plenty of room on each page and/or one with extra pages. Planners range from a choice of daily, weekly and monthly layouts; and views with pages dedicated to notes and to-do lists. If you are the kind of person who prefers to use heavy inked pens or markers, you will want a planner with heavy paper to prevent bleed-through. If you want to create somewhat of a scrapbook within your planner for things like ticket stubs or current family photos, you might want a planner with pockets. 

If you are a visual person, you will not have a problem finding one that appeals to your taste. Planners are available in a wide variety of colors and sizes with choices of whimsical designs, artist prints, landscapes and beautiful stationery. While some planners can be more costly, there is a large selection of budget-friendly models.

At the senior living MorningStar of Arvada, we offer seniors a care-free lifestyle with the freedom to pursue life-long interests, explore new hobbies and make new friends. Our 112 independent living and senior living suites are available in a choice of floorplans and configurations. A complement of wellness programs and activities promote healthier, more purposeful lives; and all-day, restaurant-style dining provides delicious, tasty meals you no longer need to cook. For those with Alzheimer’s and dementia-related diseases, our distinct Reflections Neighborhood provides assisted living facilities Arvada, CO families trust. Contact us to set up a personalized tour.

Are Oranges Replacing Apples as a Once “a Day” Food?

A recent article from the Medical News Today reports oranges may be the new apple a day remedy.  They mention a new Harvard study showing a daily orange may do more than just provide a juicy dose of vitamin C — it could also help protect our mental health.

The study found a connection between consuming one medium orange daily with a 20 percent decrease in the risk of developing depression. Researchers say the lower risk is due to the effects oranges, and other citrus fruits, have on the beneficial gut bacteria called Faecalibacterium prausnitzii. Participants who reported feeling depressed were found to have lower levels of this bacterium. 

Researchers say the bacterium seems to influence the production of the brain chemicals serotonin and dopamine, which are associated with regulating our mood. The large study tracked 32,000 middle-aged women from 2003 to 2017; and throughout the extensive time frame, discovered only citrus fruits seemed to help stave off depression. A later study found similar results in men. 

As an observational study showing a correlation, it doesn’t directly prove that eating oranges can prevent depression. Rather what it does is add to the growing amount of data we have regarding the connection between gut health and our mental well-being. In addition to the possible benefits to our brain health, the vitamin C in citrus is essential for healthy immune systems as well as helps the body produce collagen and maintain healthy blood vessels and heart.

MorningStar of Arvada senior living community offers trusted independent living, assisted living and memory care Arvada, CO families rely on. Our 112 independent and senior living suites offer an array of resort-style amenities, services and wellness programs that allow residents to comfortably and securely age in place. For seniors with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood provides 29 memory care suites in an intimate and supportive environment. Contact us to set up an in-person tour of the area’s finest assisted living facilities. 

Salt Substitutes may Reduce the Risk of Stroke

The Centers of Disease Control and Prevention (CDC) reports 795,000 people experience a stroke annually, and someone dies of a stroke nearly every 3 minutes. Furthermore almost one in four strokes is from individuals who have already had a stroke. With numbers this high, it makes preventing and mitigating the harm to families critical. 

The journal, JAMA Cardiology, recently published the results of a study linking replacing regular salt with a potassium-enriched salt. They explain the substitute could be a low-cost, safe, and effective stroke intervention. The study found a significant 14% reduction in recurrent stroke rates and a 21% decrease in stroke-related deaths for persons using a salt substitute as compared to regular table salt. Backing up these results, the World Health Organization (WHO) says there is evidence to support salt substitutes that promote vascular health. 

Potassium-enriched salts are a combination of sodium salt and potassium salt. However doctors say to talk to your doctor as certain medications and those with kidney disease or reduced kidney function need to be careful with potassium intake and should not use potassium-enriched salt substitutes.

If you want to reduce your salt intake altogether, you can season your food with herbs and spices. Especially flavorful are herbs like oregano, rosemary, thyme, chives and basil or spices such as cinnamon, turmeric and ginger. Also look for foods listed as “no salt” or low-sodium options. Cooking at home using fresh, whole foods is healthier as it lets you control the amount of sodium; and is much better than eating highly processed foods. Other ways to reduce your risk of stroke is to watch your weight, exercise and avoid smoking and excess alcohol consumption. 

At the MorningStar of Arvada senior communities, we offer 5-star meals prepared using mainly fresh foods and served restaurant style in our charming dining room. Residents have the opportunity to self-manage dietary restrictions with choices of low sodium, sugar free, no sugar added, vegetarian, low fat, gluten free and dairy free options. Our community’s independent living and assisted living facilities offer 112 bright suites in spacious studios, and one- and two bedroom configurations. MorningStar’s distinct Reflections Neighbor provides holistic, compassionate memory care Arvada, CO families rely on. Contact us to schedule a tour of the area’s finest retirement communities. 

Source: 

medicalnewstoday.com/articles/potassium-enriched-salt-substitutes-tied-to-lower-stroke-related-risks?

Alzheimer’s Disease – Signs & Risks

Experts explain it is not always easy to recognize Alzheimer’s in the early stages. Some of the first signs of the disease include things that can be passed off as “old age” such as forgetfulness. Many otherwise healthy older adults find their brains are not as sharp as they were when they were younger. Other symptoms may come on so slowly, families are not aware of the changes. In some cases the individual hides the problems or compensates for them so they don’t stand out. 

Doctors say it is important to try and recognize the early signs of Alzheimer’s as many of the available treatments work better if taken in the early stages. Talk to your healthcare provider about scheduling the physical and mental tests to help you get a diagnosis. 

Although the outset of symptoms can differ from person to person, it is generally believed one of the early signs is short-term memory. As the disease progresses, individuals forget conversations, repeat themselves and start to ask the same questions over and over. Eventually long-term memories start to erode. 

Disorientation often follows with a person having a hard time figuring out time and space. They may think it is time to go even though they just got somewhere, or think they are hungry after they have just eaten. The person may not have a firm grasp on spatial surroundings and not be sure where they are. Lapses in judgement and a hard time making decisions increase their confusion.  

As Alzheimer’s advances, the person experiences more and more difficulty functioning within their daily life. Communication is harder and the person can become moody, withdrawn or depressed. 

Risk factors for Alzheimer’s include family history, age and gender. Most cases of Alzheimer’s occur after age 65 and affect more women than men. Having a parent or sibling with the disease doubles the person’s risk. A gene identified as apolipoprotein E (ApoE) has three variants: E2, E3, and E4. It is the E4 variant that scientists believe plays a role in the faulty clearing of beta-amyloid deposits from the brain. 

Studies also suggest many of the same factors that harm the heart such as high blood pressure, obesity, high cholesterol and diabetes as well as smoking, being depressed or hearing loss can increase your risk.  Talk to your doctor about any warning signs you may have or the impact of your risk factors. 

MorningStar of Arvada senior communities offers independent living and assisted living facilities with senior care and hospitality services, luxury amenities and activities. Our distinct Reflections Neighborhood provides memory care Arvada, CO families trust for their loved ones with Alzheimer’s and other dementia-related disease within an intimate, supportive and loving environment. Contact us to learn more about our community and set up a personalized tour to see firsthand what the best retirement communities look like. 

Easy Ways to Substitute Foods to Lower Cholesterol

While we know high cholesterol can be dangerous, many of us do not know exactly what steps we need to take to lower our numbers. A recent article in the Harvard Health Publishing newsletter, shares a few quick tips to help improve heart health through dietary choices. 

Their first recommendation is to avoid saturated and trans fats; and instead use vegetable oils that contain unsaturated fats and nutrients. Heart healthy vegetable oils include avocado, safflower, rapeseed, olive, and flaxseed. Some unsaturated oils should not be used in high-heat cooking such as flaxseed and extra-virgin olive oil as they have a low smoke point and are best to use in sauces and dressings. Heart-healthy oils help to lower harmful “bad” low-density lipoprotein (LDL) cholesterol and raise healthy high-density lipoprotein (HDL) cholesterol. Experts say individuals who need to lower cholesterol should have no more than 6% of their calories from saturated fats, like butter.

Another tip for lowering cholesterol is to increase your daily amount of soluble fiber with foods like oatmeal, beans, lentils, apples, pears, and oranges. Also include plant sterols and stanols to your diet, which are found in foods like cereals, rice bran and wheat germ, soybeans, avocados and nuts. Other healthy heart foods include oily fish (salmon, tuna and mackerel), chicken, fruits and vegetables, and whole grains.

Harvard Health Publishing says the bottom line is to talk to your doctor about your health needs and goals. Moreover if it turns out following a low cholesterol diet doesn’t give you the numbers you want, and you need medication, your dietary changes may mean you do not need as high of a dose.

 MorningStar of Arvada, assisted living facilities are designed around the various needs of older adults, and provides senior-friendly activities and companionship with like-minded adults of a similar age. As MorningStar takes care of the outside chores and the cleaning and cooking, you have the time to focus on the things you love. Reflections Neighborhood offers assisted living Arvada, CO families trust for a loved one with Alzheimer’s or another dementia-related disease. Also ask about Safely You technology, which allows us to detect and prevent falls for senior living Arvada residents using (AI) Artificial Intelligence. Contact us today to schedule a tour of our beautiful community.

The Causes of Shoulder Blade Pain

The shoulder blade, referred to as the scapulae, consists of triangular bones on the back of the shoulders; and are attached to the top of the arm at the shoulder joint and the clavicle (at the acromioclavicular joint). As the area is surrounded by muscles, tendons and ligaments, doctors say determining the cause of shoulder blade pain can be difficult. 

The Medical News Today website explains shoulder blade pain can be caused by a number of conditions including a heart attack. Other causes may be sleeping in an uncomfortable position, strain from lifting a heavy object, and physical trauma. 

Examples of bone or joint problems are pain caused by a fall or accident that results in a fracture. Other bone and joint issues include degenerative conditions like arthritis, bursitis or frozen shoulders. One type of arthritis called ankylosing spondylitis primarily affects the spine and can cause pain and inflammation in the surrounding area including the shoulders. 

Shoulder pain that arises beneath the bone that forms the “roof” of the shoulder (the acromion) is often referred to as shoulder impingement. Experts say the cause is often unknown and in about 50% of people, the pain gets better after around 6 months. Treatment includes pain medication, cooling the area and physical therapy. 

Muscle and tendon problems causing shoulder pain include the rotator cuff, muscle strain and overuse of the area. The rotator cuff is a set of muscles that helps the arm and shoulder move and injuries are common including tears to one of the cuff tendons. Treatment includes taking over-the-counter nonsteroidal anti-inflammatory drugs or pain medications to minimize swelling and discomfort, applying ice packs and physical therapy. In some cases your doctor may recommend surgery. 

Consult your healthcare provider about lingering shoulder blade pain. Also remember shoulder pain is associated with a heart attack, so anyone experiencing shoulder pains along with shortness of breath, or other signs of a heart attack, should seek immediate medical attention. 

MorningStar of Arvada senior living allows residents the opportunity to fully enjoy their retirement years. Our independent living and assisted living suites provide all the privacy you want with high-end designs and safety features as well as senior care services, resort-style amenities and wellness programs. For assisted living facilities Arvada, CO families have come to rely on our distinct Reflections Neighborhood to provide holistic, all-inclusive services with compassion and expertise. Contact us to set up a tour of our highly desirable community.  

Source: medicalnewstoday.com/articles/319774

Unexpected Treasures You May have Sitting in Your Basement

There are things we hang-on to because we think they are valuable; but we may actually have some expected old things sitting around the house that have even more value. A recent article from Better Report, explains many collectible items may not be at the top of your list in terms of value. 

One thing recently increasing in value is vinyl records. Experts explain while many albums are only worth a few dollars there are a few that command a much steeper price. While you may not have something as rare as the special copy of the Beatle’s White Album, you may have a couple worth your while to sell. If your area has a resale record shop, check with them or do your own research on the Internet. 

In the same vein are vintage toys. Some highly collectible ones include Pokémon cards, old dolls and even Beanie Babies. Like all collectibles, condition plays a huge role in the value.  Also if you happen to have any unopened, shrink-wrapped VHS tapes from the 70s check the titles. Sought-after movies include first edition copies of Star Wars and Jaws, and could be quite valuable.  

Other surprising valued collectibles include things like vintage t-shirts (in good condition), old cookie jars and scout memorabilia such as patches or uniforms. Old glass-blown Christmas ornaments as well as older Hallmark ornaments can also be valuable. Another thing of value are old hand-woven rugs so don’t give one away until you check with an expert. Hand-made rugs from before WW2 can sell for up to $200 a foot and rugs after WW2 can sell for as much as $50 a foot. 

At MorningStar of Arvada, retirement communities we believe the human capacity to grow, to learn and to contribute is ageless; and it is our privilege to now serve those who first served us. Our contemporary 55+ community offers independent living and assisted living facilities with a wide range of senior care and hospitality services, luxury amenities, and wellness programs and activities. For those suffering from Alzheimer’s and other forms of dementia, our distinct Reflections Neighborhood provides holistic memory care Arvada, CO families count on. 

Source: betterreport.com/common-objects-worth-money/