FALL PREVENTION
Winter tends to be an especially tricky time of year when it comes to slips and falls. Here are a few safety tips to keep in mind when heading out.

1. Focus on your footwear. Shoes with leather or plastic soles may look nice but are not safe to be worn in the snow and ice. Rubber soles with thick tread tend to get better traction and are therefore safer to wear outside in the wintertime.
2. Use caution when getting in and out of your car. Many falls tend to occur at these times. Take your time and make sure your footing is clear when getting in and out of the car.
3. Watch for black ice. Black ice is very difficult to see and therefore considered to be a top winter safety concern. Be sure to stay on pathways that are clear and have been treated with salt or sand.
4. Make winter safety a priority. Plan ahead and allow yourself extra time. Avoid taking short cuts through areas that are not plowed or shoveled.
5. Keep your hands free. Wear gloves so you can keep your hands out of your pockets to help you balance.
6. Walk like a penguin. Take short shuffling steps and walk as flatfooted as possible.
7. Ask for help if needed!

Keeping these simple tips in mind will help you to prevent unnecessary injury. It is important to take precautions to ensure your health and safety this winter season.

“Christmas is a time when you get homesick – even when you’re home.” ~Carol Nelson

Winter is upon us and, along with winter, come the holidays. For many of us the holidays are a time of joy, winter is just another season, and spring is right around the corner. Unfortunately, the winter season and the holidays can mean physical and emotional challenges for our elderly loved ones. The icy, cold and dreary winter days can lead to obvious risks of falls and hypothermia but can also put seniors at risk for other problems such as Seasonal Affective Disorder (SAD) or seasonal depression, cabin fever and even Vitamin D deficiencies. If seasonal depression is already a concern, the holidays can escalate the condition.

Seasonal Affective Disorder is a form of depression that cycles with seasons. SAD can happen any time of year, but most often affects people during the winter months. It also affects any age group but can be especially hard on the elderly. For many seniors, the days of ice skating and sledding with children and grandchildren or hours of holiday shopping are over. Failing eyesight, arthritis and other health problems force seniors to change their lifestyle. Instead of heading outdoors, they feel much safer staying at home. Many seniors limit their driving during the winter months as well which can further limit opportunities for social interaction.

The holidays, though meant to be a time for family and friendship, can worsen the feelings of depression and loneliness brought on by Seasonal Affective Disorder. During the holidays, older adults may be more aware of the losses they’ve experienced over the years. The death of a spouse, sibling or other family member, friends who’ve become ill, children and grandchildren who have moved away and even changes in their neighborhood which often leave seniors feeling isolated and friendless; these losses and feelings of loneliness are all felt more strongly during the holiday season. Holiday cards from old friends will arrive in fewer numbers each year and may bring bad news of illness or death. Many seniors are also acutely aware of the holiday cards that were not received as they had been in previous years.

Factors that may increase feelings of depression during the winter and holiday season include: financial limitations, loss of independence and mobility, being alone, geographical distance between family members and loved ones, inability to go to holiday religious services, loss of family members and loss of holiday traditions. Depression is not a natural part of aging and seasonal affective disorder can pose real risks for seniors. Signs of seasonal depression can include sadness that lasts more than a few weeks, a desire to sleep more, low energy or fatigue, withdrawal from regular activities, weight changes and pacing or fidgeting.

There are certainly ways to combat the effects of Seasonal Affective Disorder. If possible, try to get outside for a few minutes every day. Fresh air and sunshine can be a mood lifter, just be sure to bundle up. If getting outdoors is not an option, place a chair in the sunniest spot in the house. Sit with a good book or write a holiday letter to an old friend and soak in the sunshine to help lift spirits. Stay physically active, even if that means taking a walk through the house several times a day, and eat a healthy diet. And of course, try to stay engaged with your hobbies and activities.

If your loved one is suffering from SAD, acknowledge that the holidays can be difficult. Listen when they talk, even if they are sharing negative feelings. Remind them how important they are in your own holiday celebrations and remind them that they are loved. Most importantly, spend time with them. Share memories from years past, look through photo albums and even try to re-create some of those holiday traditions that are missed so much. This can be challenging due to the hustle and bustle of the season, but it can make a world of difference to your loved one.

Proctor Place is a Life Care Retirement Community. For more information about Proctor Place or to schedule a personalized tour, please contact Amy Durbin at (309)566-4204.

Author George Eliot once said “Animals are the most agreeable friends – they ask no questions, they pass no criticisms.” If you own a pet, you probably agree with this statement. Animals, in all of their furry, slobbery glory can sometimes be the best of companions for people of all ages, even seniors. Having a pet around can provide companionship and comfort but may even provide some health benefits for seniors. Numerous studies have shown that, for elderly pet owners, pets can help reduce stress, lower blood pressure, increase social interaction and physical activity and provide an opportunity for learning.

Petting and interacting with a furry friend causes a chemical reaction in the brain that can reduce the stress-inducing hormone, cortisol and increase production of the happy hormone, serotonin. Sometimes isolation is common in seniors which can lead to depression and loneliness. Animals lend the best listening ear so simply talking to a dog can help boost a person’s mood. Psychologist Penny Donnenfield who was interviewed by AgingCare.com, feels that “having a pet helps the senior focus on something other than physical problems and negative preoccupations about loss or aging.”

Pets often make it easier for seniors to interact with other humans as well. Pet owners love chatting about their pets with others and pets sometimes act as an ice breaker. Pets can even provide an opportunity for long term learning. A new pet can motivate someone to do a little research about their animal or breed. Mental stimulation is always important but especially for seniors.

Some studies have shown that having a pet can have physical benefits in addition to these mental health benefits. Lower cholesterol levels and protection against heart disease and stroke are among the other benefits. One of the theories behind this is the routine involved with having a pet. A pet’s routine often includes regular exercise. Even if it is just a leisurely stroll around the block, pet owners get more exercise than non-pet owners. We all know that walking, even a little bit every day, can reduce the risk of heart disease.

Below is a list of the many health benefits that come with caring for a pet. This list was compiled by APlaceForMom.com:

1. Seniors with pets have more emotional stability in times of stress.
2. Pet owners have lower blood pressure and cholesterol levels.
3. Heart patients who have owned pets live longer than those without pets.
4. Male pet owners have fewer signs of heart disease than those who don’t.
5. People without cats are 30 to 40 percent more likely to die of heart disease than those who own cats.
6. Heart rates and blood pressure of pet owners increase less when faced with difficult situations if their pet is by their side.
7. Pets help fight depression.
8. Seniors living independently with pets have better physical and mental health than those living without.

There is a word of warning however, that owning a pet isn’t always beneficial. Experts say that sometimes pet companionship isn’t ideal. Sometimes having a pet can be financially stressful and could even be dangerous. Thousands of people, of all ages, go to emergency rooms each year because of falls involving pets. Be sure to consider the age and temperament of the pet, your experience with having other pets, the health of the pet and your financial situation.

Proctor Place is a ‘pet-friendly’ Life Care Retirement Community. For more information about Proctor Place or to schedule a personalized tour, please contact Amy Durbin at (309) 566-4204.

Shrinking social networks can be a normal part of the aging process. Retirement, illness, the burdens of caring for a spouse and even death of friends and loved ones can all lead to feelings of isolation and loneliness in older adults. Most of us don’t realize it but these changes in our lives may require us make a conscious effort to rebuild our social network.

Loneliness is a risk factor for both functional decline (mental and physical) as well as an early death. Over time, chronic loneliness has been associated with high blood pressure, heart disease, diminished immune response, depression, trouble sleeping, cognitive decline and even dementia.

There is an abundance of research indicating that physical exercise and mental stimulation can help prevent age related decline in our brain functioning. Neuroscientist Carl Cotman of the University of California at Irvine discovered that physical exercise helps form a protein in our brains that keeps neurons from dying. This protein also boosts the occurrence of new neural connections in the brain.

However, there is also additional research being done which leads some to believe that socializing frequently can also help our long term, overall health. In a study of elderly dogs and mice, Cotman also saw an improvement in the brain function of these animals when their “social” environment was stimulated. Other similar studies in humans are showing that elderly adults who are social active tend to maintain mental sharpness.

In another recent study by Neurologist, Dr. Aron Buchman, of Rush University Medical Center in Chicago, 906 seniors with an average age of 80 years old were studied over a 5 year period. Their social activity was ranked on a scale from 1 to 5. A rating of 1 was given to those who were only involved in various activities one time per year. A rating of 5 was assigned to those who participated in an activity every day or nearly every day. Dr. Buchman then observed the groups physical abilities. He observed things like walking in a straight line, standing on one leg, standing on tip toes, and placing pegs on a board. The interesting result Dr. Buchman is seeing is that for each drop in point on the social scale, there is a 33% increase in the rate of physical decline over the years. More research is being done to strengthen and confirm these findings.

So what can you do to expand and strengthen your social circles? Here are a few things to try.

• Remember those hobbies you’ve always loved? Try to find groups that share that same interest. Find and join a book club through your local library or join your church’s quilting club. These groups are people who share your interests and may become great friends.
• Take some classes. There are many opportunities for older adults to keep learning. Many adult education classes are tailored to the interests of older adults. You have the opportunity to learn local history, try out your computer skills and even learn how to downsize. Plus, the person in the seat next to you may become a good friend.
• Be open to suggestions and invitations to try new things. Maybe it’s a shopping trip to a new store or an invitation to try a new restaurant. There is no harm in trying new things and meeting new people.
• Make some time to volunteer. Churches, hospitals, local non-profit organizations and schools are all looking for volunteers to help in many different ways. Find an organization you are passionate and give back. You’ll meet new people and expand your social circle.
• Explore retirement community living options. Even if you are perfectly capable of living independently in your current home, you may be geographically isolated from social interaction. Retirement communities offer independent living with the added benefits of a busy activity schedule and lots of opportunities for socializing.

There is a common misconception that older people need less sleep than younger people. According to the National Sleep Foundation, our sleep needs do not change during adulthood, they tend to remain constant. What may change over time is our sleep patterns and even our sleep habits.

It is recommended that adults get between seven and nine hours of sleep each night. Sleep needs vary for everyone so if a person is getting less sleep but still feels rested and energetic, he is getting the right amount. Some signs you might not be getting enough sleep include irritability, forgetfulness, depression, increase in clumsiness or falls and sleepiness during the day.

Many older adults say they are less satisfied with the sleep they are getting and report feeling more tired throughout the day. Why do adults experience changes in sleep patterns? It turns out, there are many reasons. Life changes can impact sleep quality. Death of a loved one, illness or disease and even moving are all stressful life experiences. These situations can disrupt sleep and reduce the overall quality of sleep a person is getting. Retirement is another life change that can impact sleep. Quite often, when someone retires, they experience more downtime and less physical activity during the day. These changes may impact sleep patterns.

Chronic health conditions and the medications that treat them can also impact overall sleep quality in aging adults. Physical conditions like arthritis, sleep apnea and restless leg syndrome may make falling asleep more difficult. Being overweight can also cause sleep disruption. Snoring is one of the most common causes of sleep disruption and is common in those who are overweight. Snoring often become worse with age.

Another health condition that can change sleeping habits in older adults is Alzheimer’s Disease. Alzheimer’s causes some people to sleep too much and some to sleep too little. Some Alzheimer’s patients may wake up many times in the middle of the night and some may wander or yell out. If you are caring for a person with Alzheimer’s you may experience sleeplessness as a result. Be sure to ask for help if you find yourself feeling exhausted. Here are a few other hints for the safety of your loved one experiencing sleep disruptions due to Alzheimer’s Disease:

1. Clear the floor of objects and trip hazards
2. Lock medicines
3. Use gates to block stairs during the night.

Despite the potential for changes in sleep patterns, there are still ways to get a good night sleep as we age. If you are feeling sleepy as you read this article, try some of these behavior modification tips to ensure you are getting your best night sleep.

1. Limit daytime naps.
2. Avoid alcohol before bed.
3. Stick to a regular bedtime.
4. Turn off the computer and TV about an hour before bed.
5. Take that hour to relax by reading a book or doing some light yoga.
6. Spend less time in bed. Train your brain to know that the bed is for sleeping, not for watching TV or working on the computer.
7. Once in bed, relax your body from your toes up.
8. If you get into bed and try to relax but don’t feel sleepy, get up for a while and try again a little later. Don’t lie in bed awake (See #6).

Chronic sleep disruption or insomnia can lead to serious health problems. If left untreated, a condition like sleep apnea can increase risk of heart disease, headaches and depression. It is always worthwhile to talk to your doctor if you have trouble sleeping.

Proctor Place is a Life Care Retirement Community. For more information about Proctor Place or to schedule a personalized tour, please contact Amy Durbin at (309)566-4204 or contact us here.

Independence plays a key role in the quality of life as a person ages. A large part of independence is being able to get around safely while driving. Unfortunately, a person’s ability to drive a car can change as they age. At what age should driving privileges be revoked? Is it simply a matter of age or should health be considered? These questions are often hotly debated both in public policy and in family conversations with elderly loved ones.

Today, people of all ages are becoming more dependent on having a car to get to work, school, the grocery store and the doctor’s office. As a result, there are more older adults out on the road ways than there have been before. For many older adults, having a car provides feelings of independence and adds to their overall quality of life. There are certainly health benefits to being able to drive too. Older adults that still drive are able to live a more active lifestyle and they have better access to healthy foods. These health benefits can reduce the risk of chronic disease or disability and can help maintain a healthy state of mind. Older adults who do not have a driver’s license are more likely to experience a decline in overall health and quality of life.

Unfortunately, aging does put older drivers at risk and we have to ask if the health benefits and independence of being able to drive, outweigh the risks of accident, injury and even death. The ability to drive safely can be impacted by the visual, cognitive and physical changes experienced by aging adults. Changes in vision can reduce the ability to see potential hazards in the road. Older eyes also need more time to adjust when light changes so it can be more difficult to see at dawn and dusk or with bright headlights or glaring sun. Age related decline in physical ability may reduce reaction times. Muscles do not contract as fast which means moving the foot from the gas pedal to the brake pedal in an emergency situation may happen much slower in an older adult. In addition to vision and physical changes, studies have shown that adults with cognitive impairment such as dementia or Alzheimer’s disease may not realize they are no longer safe drivers and are almost twice as likely to be involved in a crash. Driving involves quite a bit of critical thinking and reasoning so as the mind ages, these aspects of driving become more challenging.

The question then becomes how to advise older adults when it is safe to drive and when it should be given up. The decision cannot be made on age alone. While there is a normal timeline of aging, overall health plays a large role in ability to remain independent. Vision screenings are a pretty standard test for renewing a driver’s license, and should continue to be used but a physical and cognitive test may need to be considered as well. Because of the benefits of driving, public policy and even families, should consider a more in depth testing process to both benefit and protect older drivers. If you have questions about your safety on the road or the safety of a loved one, ask your doctor before you head to the DMV to renew your driver’s license.

Proctor Place is a Life Care Retirement Community. For more information about Proctor Place or to schedule a personalized tour, please contact Amy Durbin at
(309) 566-4204. Visit us online at www.proctorplace.org

Proctor Place residents can practice their putting skills year round on our miniature golf course in the basement of the Garden View apartments. Early in 2016, we held our first annual miniature golf tournament. To see photos from this event, check out our photo gallery.

A big thank you to the Peoria Journal Star who covered the event. For additional photos, Click here for the Journal Star Photo Gallery.

No matter your age, it can be difficult to maintain a healthy diet. We all know what a healthy diet involves; eating more fruits and vegetables, healthy fats, and whole grains while reducing the amount of sodium, hydrogenated fats and added sugars in our food.

For many older adults, good nutrition can become even more of a challenge. In addition to the physical changes we experience as we age, there can be emotional changes. It can be tiresome and seem overwhelming to cook for one or two. Just getting to the grocery store can also be tough. Unfortunately, more than 3.7 million seniors are malnourished. These physical, emotional and other age related changes can impact overall nutrition in the elderly and may play a large role in malnourishment in seniors.

Age related physical changes affect how the body processes food. One of the more obvious changes is a slowing metabolism. The body’s metabolism slows naturally over time but this change becomes more pronounced when paired with a decrease in activity and exercise. A slower metabolism and decreased activity means seniors need to eat less to maintain a healthy weight. Because of this change, the foods eaten need to be as nutrient rich as possible; things like fruits and vegetables instead of boxed meals and sweets.

Another age related change can be appetite. Many seniors take one or more medications that can cause side effects like stomach upset or appetite loss. These side effects can lead to poor nutrition. Sometimes even changes in hearing, taste, smell and vision can impact appetite. Taste buds decrease over time which can make food taste bitter and the loss of smell can impact the types of food we eat. These senses help us enjoy a meal and give us a sense of satisfaction. The loss of satisfaction at meal times can lead to poor food choices. Loss of appetite can even be related to emotional health or depression. Seniors who feel depressed or lonely often lose interest in eating.

Without a balanced diet, malnutrition is something to watch for and may take a while to present itself with physical signs or symptoms. However, there are a few signs to watch for, and to share with a doctor: unexplained fatigue, brittle and dry hair, ridged nails, diarrhea, apathy or irritability, and a chronic lack of appetite. A doctor can do blood tests to determine nutrient deficiencies in seniors.

It is clear that nutrition can impact quality of life in older adults. Simple changes in diet can help keep certain health conditions at bay. Nutritious foods can prevent constipation, heart problems, diabetes, high blood pressure and high cholesterol as well as help to maintain a healthy weight and increase energy levels.

Below are some simple changes to help optimize nutrition.

• Eat more fruits and vegetables – make sure to include all colors of the rainbow every day
• Choose whole grains and lean proteins
• Cut out sweets
• Eat almonds, leafy green vegetables and small amounts of cheese to increase calcium intake
• Use healthy oils like olive, coconut and flaxseed
• Drink half your body weight in ounces of water every day. For example, if you weigh 180lbs, try to drink 90oz of water each day.
• Exercise a little each day, even just a short walk can make a difference

Changing diet and lifestyle can be an overwhelming process so the best way to make the changes last is to make them slowly. Make a small change first and stick with it for several weeks before making the next adjustment.

While our weekly weather can be difficult to predict, seasonal weather in the Midwest is fairly predictable. We know that the colorful, mild days of autumn will eventually be replaced with the blustery, white days of winter. Winter storms can lead to icy sidewalks, slippery driveways and puddles of melted snow on the floors of our homes and businesses. For many of us, these hazards are minor. For those over 65, these winter hazards can lead to devastating falls that may have a huge impact on overall health. A hospital stay for an elderly patient following a fall can be nearly twice as long as an elderly patient admitted for another reason.

Falls can happen any time of year, not just during the winter months. According to the National Safety Council, one out of every three adults over the age of 65 will fall each year. A fall can result in minor injuries like cuts and bruises, but it may also lead to more severe injuries like hip fractures and head trauma. Hip fractures can be one of the most serious injuries resulting from a fall.

Many healthy adults with a hip fracture are able to get back to normal activity with the help of rehabilitation and physical therapy. Unfortunately, there are also those people who are unable to return to independent living following a hip fracture. The American Academy of Family Physicians (AAFP) reports that nearly 25% of elderly people who suffer a hip fracture die within the first six months after the injury. The AAFP also indicates that falls account for 70% of accidental death in people 75 and older.

Obviously winter weather and age can increase a person’s risk of falling. Other risk factors include:

• Environment – walkways and lighting in and around the home can be safety hazards.
• Health – bone weakness or neurological conditions can lead to falls.
• Medication – side effects may include dizziness, confusion or sleepiness.
• Fear – the fear of falling can lead to increased risk due to decreased physical activity and insecurity.

One mistake many people make after falling is not talking to a doctor. Even if there are no obvious signs of injury, a fall may be a sign of another medical problem that needs attention. Blood sugar, blood pressure, eyesight, infection, medication changes and other medical conditions may also lead to falls. These all need prompt attention from a physician.

Falls are not completely preventable but there are ways to decrease risk. The Center for Disease Control and Prevention (CDC) says that staying active is one of the best ways to reduce risk. The CDC also suggests reviewing medications with a doctor or pharmacist to reduce side effects and potential dangerous drug interactions, having regular eye exams and reducing trip hazards in the home. In the winter months, be sure to wear appropriate clothing and shoes before leaving the house and carry a cell phone to use in case of an emergency.

Proctor Place is a Life Care Retirement Community. For more information about Proctor Place or to schedule a personalized tour, please contact Amy Durbin at (309) 685-6580.

If you have ever vacationed at an all-inclusive resort or on a luxury cruise, you will probably feel right at home in the amenity-laden atmosphere at Proctor Place, Peoria’s premiere life care retirement community for seniors who want the security of long-term care while they continue to live life to the fullest. – See more at:http://www.healthycellsmagazine.com/articles/living-the-life-you-want-at-proctor-place.aspx#sthash.qih3DHfU.dpuf