Loss of mobility is most likely due to inflexibility and muscle atrophy. Basically, the old adage proves true here – if you don’t use it, you lose it.

Krista Kurvits, trainer/owner of Xcelerated Performance, believes the biggest physical grief for people over 50 is
shoulder pain caused by upper cross syndrome. UCS can happen for a variety of reasons: sitting in one position for too
long, too much forward movement and an imbalance in the muscles are common causes of this hunchbackmaking
condition. If left uncorrected, problems can occur.
“As a result of UCS, there’s shoulder impingement,
bursitis, which can lead to rotator tendonitis and muscle
tears,” says Kurvits. So what can a person do to
avoid physical pain – not to mention the embarrassment of
looking like the Hunchback of Notre Dame? Kurvits recommends the exercise below (for a start).

UPRIGHT ROW WITH FREE WEIGHTS
With feet shoulder width apart and knees soft (not locked in place), hold free weights naturally by your side with palms
facing you. Pull in the bellybutton and tighten the pelvic floor (tighten your gluteals). Bring the chest up and engage the scapula (tighten shoulder blades a little). Squeeze the shoulder
blades together as you lift. Lift your elbows until the elbow is level with the shoulder. At the end of the movement the hands will be at the lower chest area. Slowly lower the weights (a 4-
6 count). Repeat for a total of 8 repetitions. Every week add
2 reps until you reach 14. Use enough weight to be able to
complete the repetitions with good form. When it becomes too easy, go up 2-4 pounds.

—Andrea Clark

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“People eat with their eyes,” says Don Menkie, a registered dietitian at Lewis-Gale Medical Center. A colorful meal assures a good variety of vitamins and minerals.

For example, yellow and orange vegetables are rich in nutrients, says Tammy Morton, a registered dietitian at the Salem V.A. Medical Center.

For seniors, nutrition is a crucial factor in staying healthy and happy. There are a few easy ways to help balance daily nutrients and calories:

• According to Morton, seniors often overcook food, losing water-soluble nutrients and enzymes.

Morton suggests washing food under running water.” She also recommends steaming or stir-frying meats and vegetables.

• Fruits are also an important part of a nutritional diet. Jeanie Redick, a certified nutritionist suggests an automatic juicer for oranges and grapefruits and using appliances that make raw applesauce from fresh apples.

• Restaurant foods have an unusually high amount of salt,” says Martha Anderson, director of the Carilion Center for Healthy Aging. Restaurant portions are also usually too large. Anderson and Menkie suggest splitting a meal with a friend or family member.

Since joint pain is a common problem with aging adults, it’s important to take certain precautions to prevent the wear and tear on cartilage, and that includes nutritional precautions: Morton says every extra pound of body weight adds three to four pounds of pressure on the knees.

Vitamin C may help prevent cartilage loss and slow the progression of joint pain and arthritis. And, Menkie says, drink lots of water and stay active: “Staying still will only compound the problems.”

—KS

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Supplements are a good way to help balance the nutrients needed in a daily diet, especially for aging adults, but supplements should not be a complete substitute.

A multivitamin is a good idea for most senior citizens, says Tammy Morton, a registered dietitian at the V.A. Medical Center. It provides a “little kick” that can balance a small loss of nutrients from day to day.

Vitamin B12 is also easier to absorb in a supplement than it is in real food since B12 in food is bound to protein, which is harder to digest, Morton says.
“Both Vitamin D and B12 have absorption problems when they’re from regular food,” says Don Menkie, registered dietitian at Lewis-Gale Medical Center.

According to Martha Anderson, director of the Carilion Center for Healthy Aging, certain combinations of supplements may interact with each other or with other medications. Morton says that supplements can have side effects and toxicities just like medications.

Since patients often see different doctors that are specialized for different problems, it’s important that they have one primary doctor that knows what each medication is and can help with choosing the right supplement.
Anderson’s advice is to take in every bottle of medication in a ziplock bag.
“This way,” Anderson says, “the doctor will know what prescription drugs are already being taken and what doctor prescribed them.”

Anderson and Morton agree that all senior citizens should talk with their doctors about taking a multi-vitamin or calcium supplement.

—KS ]]> http://retire-va.com/2009/health-and-fitness/feed/ 0 http://retire-va.com/2009/take-care/ http://retire-va.com/2009/take-care/#comments Wed, 12 Aug 2009 20:57:43 +0000 theresa http://retire-va.com/?p=193 Worried about burdening loved ones with caring for you both physically and financially as you age? Home health providers welcome the opportunity to lend a hand in performing daily activities, and long-term care insurance helps you stay covered no matter your life span.

HELPING HANDS

Aging is not always easy. Everyday tasks often become difficult in the latter years of life. But you don’t have to lose your independence. Assisted living facilities and nursing homes certainly are options, but with assistance provided by home health providers, you can remain in the comforts of your own home.

Generally, notes the Carilion Clinic website, home health care is provided to patients that have become disabled, or are recovering from an illness, undergoing treatment, chronically ill or terminally ill. Home health providers offer a wide range of services, which include bathing and dressing, serving home-cooked meals according to dietary needs, reminding clients about medicine and transporting to a doctor’s appointment.

Caregivers vary from physicians and nurses to volunteers and companion providers. Michelle Belton, owner of Companion Home Care, Inc., says her business offers non-medical and homemaking services, such as cleaning house and doing laundry, accompanying clients to social functions, and serving as a companion for leisure activities such as gardening, playing cards or taking a stroll through the park.

LASTING BENEFITS

According to State Farm Insurance’s website, there is a one in two chance that when you reach 65, you will need extra care down the road, so it’s best to prepare for that possibility. You can avoid leaning on family members or using your retirement savings to help cover the costs of home care by purchasing a long-term care insurance policy.

The product helps you pay the expenses of an in-home caregiver, private duty nurse or therapist (as well as nursing homes, assisted living facilities and adult day cares). Such services commonly are not covered by health insurance, Medicare or Medicaid.

If you’re considering a long-term care policy, keep in mind that the earlier you buy, the better. The cost of premiums, according to State Farm, depends on your age when you purchase the policy. And if you wait too long, you’ll face a higher premium or become ineligible due to changes in your health.

Currently, the average cost of home health providers in Roanoke is $19/hour, but health care costs are on the rise. Remember to weigh all of your options, and consider inflation and the possible amount of time you’ll need long-term care.