Balance exercises for seniors.

  As we age we become more prone to the slings and arrows of getting older. I know, it's a dang shame but there are things that we can do to at least keep our ability to stay mobile as much as possible.  One way is to do balance exercises that will not only keep you on your toes so to speak, but sharpen the reflexes.  As an active 76-year-old, I ought to know. Ever since 60 when became the new 40 I've been trying to stay current.  As much as I can.

Here are some balance exercises for seniors that you can try at home:

1. Single leg stance: Stand behind a sturdy chair and hold on to the back of it. Lift up your right foot and balance on your left foot for 20 seconds, then switch legs 1.
2. Hip abduction: Stand behind a sturdy chair and hold on to the back of it. Swing your leg out to the side 10 times, then change legs 1.
3. Tandem stance: Stand behind a sturdy chair and hold on to the back of it. Place one foot in front of the other and hold for 20 seconds, then change feet 1.
4. Hip extension: Stand behind a sturdy chair and hold on to the back of it. Keep your leg straight and bring it back 10 times, then change legs 1.
5. Toe taps: Stand behind a sturdy chair and hold on to the back of it. Tap your foot in different directions (front, side, back, across) and follow the instructions 1.
6. Squats: Stand behind a sturdy chair and hold on to the back of it. Hinge at the hips and sit back 10 times 1.
7. Marching: Stand behind a sturdy chair and hold on to the back of it. Move your arms and legs on the spot for 30 seconds 1.

  It’s important to warm up before doing the workout, to hold on to a chair if needed, and to challenge oneself by reducing the hand support. Repeat the workout regularly to improve balance and strength 123.

I hope this helps!

Stay Healthy

M.N.Curry

Doctor + Issues + Communicating -or- Do you understand the words that is coming out my mouth?

 

  Effective communication with your doctor is crucial to ensure that you receive the best possible care. Here are some tips to help you communicate effectively with your doctor:

1. Be organized: Doctors are busy, so you must know how to get the most out of your visit.

2.    Be assertive: There is virtually nothing more important than your health. Just as you would not buy a car without asking questions, don’t be afraid to ask your doctor questions. If your concerns are not addressed to your satisfaction, be assertive. Let your doctor know that you still have questions and ask if an additional appointment can be set up, whether the appointment can be extended, or if other staff members can address your questions.

3. Be understanding: Balance assertiveness with respect and understanding. Although it’s important to let your doctor know your needs or if you are dissatisfied, it’s equally important to voice appreciation for the positive aspects of your communication and treatment. Remember that many of your questions can be addressed by a nurse, a social worker, or the staff at the Patient and Family Cancer Support Center.

4. Know how to keep in touch: Before you leave, find out the best way to keep in touch between office visits, whether through the nurse, via email, or by leaving messages at the front desk.

  These tips help you communicate effectively with your doctor. Remember, your doctor is there to help you, so don’t be afraid to ask questions and voice your concerns. Good luck! 😊

Stay Healthy

M.N.Curry

The Benefits of Bicycling for Seniors

   Cycling is a great way for seniors to stay active and healthy. According to a WebMD article, cycling is an excellent endurance exercise that can help prevent diabetes, colon cancer, breast cancer, and heart disease. It can also help treat arthritis by keeping your weight in check and strengthening the muscles around your joints. Cycling can also improve your mood and memory by increasing blood flow to your brain.  

If you’re new to cycling, it’s important to start slowly 

Beginners: Start with 10-15 minutes per session, 2-3 times weekly. Gradually increase the duration to work up to 30 minutes per session.

Intermediate: Aim for 30-45 minutes per session, 3-4 times per week. It can increase to 60 minutes as possible.

Advanced: 45-60 minutes per session, 4-5 times per week is ideal. More experienced riders may aim for 60-90 minutes.

  It’s important to start slowly and build up your strength. If you’re new to cycling, you should also make sure you have the right bike for you. Forbes Health has a great article on how to choose the best bikes for seniors 1.

  Remember to consult with your doctor before starting any new exercise routine. Happy cycling! 🚴‍♀️🚴‍♂️

Stay Healthy

M.N.Curry

Depression: A Battle You Can Win

 

 Because of a recent incident that happened, I felt compelled to do this post that could be of some help to you or someone you know who could use this information. Please share!

 Depression is a serious mental health condition that affects millions of people worldwide. It can be challenging to know how to help someone who is struggling with depression, but there are several things you can do to support them.

 Here are some tips to help someone with depression:

1. Recognize the symptoms: Learn about the symptoms of depression so that you can recognize them in your loved one. Symptoms may include feelings of sadness, hopelessness, irritability, and fatigue, among others ¹.

2. Be supportive: Let your loved one know that you are there for them and that you care about them. Encourage them to talk about their feelings and listen without judgment ¹.

3. Encourage treatment: Encourage your loved one to seek professional help. Treatment for depression may include therapy, medication, or a combination of both. Offer to help them find a therapist or doctor if they need it ¹².

4. Take care of yourself: Supporting someone with depression can be emotionally taxing, so it’s essential to take care of yourself too. Make sure you’re getting enough sleep, eating well, and taking time for yourself ¹.

  Remember that depression is a treatable condition, and with the right support, your loved one can recover. If you’re unsure how to help, don’t hesitate to reach out to a mental health professional for guidance ¹²³.  

  Stay Healthy

    M.N.Curry

The following is an affiliate link that has helped thousands with depression.  Click Below to find out more.

bit.ly/47a5RcE

You're Never Too Old to Exercise

  Staying active is important for older adults to maintain their health and independence. Here are some tips to help them stay motivated to exercise:

 -Make it fun: Try to find ways to make exercise enjoyable and interesting. Some people like to walk on a treadmill at the gym, while others find that kind of activity boring. Be creative and try new activities to keep your interest alive. Do things you enjoy but pick up the pace. Do all four types of exercise — endurance, strength, balance, and flexibility. The variety helps keep things interesting!

- Find ways to fit exercise into your day: You are more likely to exercise if it’s a convenient part of your day. Try exercising first thing in the morning or combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores.

- Make exercise a social activity: Many people agree that an “exercise buddy” keeps them going. Take a walk during lunch with coworkers or try a dance class — salsa, tango, square dancing — it’s up to you. Use family gatherings as a time to play team sports or do outdoor activities.

- Keep track of your exercise progress: The best way to stay motivated is to measure and celebrate your successes. Make an exercise and physical activity plan that works for you and track your daily physical activity. Find new ways to increase your physical activity and keep track of your monthly progress to see improvement.  If you need any inspiration, google Dick Van Dyke who as of now is 97 years old and has some good advice for you to stay active.

Stay Healthy

M.N.Curry

Blood Sugar spike: Cause and Effect

  A blood sugar spike is a rapid increase in blood sugar levels, often brought on when eating too much food containing carbohydrates. When you eat food containing carbohydrates, your body breaks down the carbohydrates into a simple sugar called glucose. Glucose then enters your bloodstream. When the amount of glucose in your blood rises, it sends a signal to your pancreas to release a hormone called insulin. Insulin’s job is to act like a key to unlock the doors of different cells in your body. This allows glucose to leave the bloodstream and enter the cells to be used for energy or be stored for later use. Without insulin, glucose stays in the bloodstream, causing blood glucose (or blood sugar) levels to rise too high. This can lead to serious health problems.

  Symptoms of a blood sugar spike vary from person to person and may include blurry vision, dry mouth, fatigue, headache, increased thirst, and frequent urination. Sometimes, blood sugar spike symptoms are subtle and go unnoticed, but you feel it when the spike resolves and your blood sugar drops. This can cause low blood sugar symptoms such as anxiety, confusion, dizziness, hunger, irritability, nervousness, shaking, and sweating 1

To manage and prevent blood sugar spikes from occurring, it’s important to monitor your carbohydrate intake and choose foods that are low on the glycemic index (GI). The GI is a measure of how quickly foods containing carbohydrates raise your blood sugar levels 1. You can also try incorporating more fiber into your diet or increasing your physical activity level 1.

Click the following link, and listen to the presentation to find out how to reverse Type 2 Diabetes: https://bit.ly/3Sjww1V

Stay Healthy

M.N.Curry

Understanding Loneliness

 

  Loneliness is a state of mind that can affect your mental health and self-esteem. Loneliness is known to increase the risk of developing depression, anxiety, and even dementia. People who live alone often crave human contact but their state of mind makes it hard to connect.  Other circumstances may be the cause of their condition such as physical isolation, loss of a loved one, illness or disability, and transitioning into retirement.

Helping someone who feels lonely can make a significant difference in their well-being. Here are some strategies you can consider:

- Be There: Simply being present for someone can provide comfort. Reach out and ask how they're feeling. Sometimes, knowing that someone is there to listen can alleviate loneliness.

- Assure Them: Let the person know that feeling lonely is completely normal. Reassure them that it's possible to feel better with the right help.

- Encourage Social Connections:

    - Join a Class or Club: Encourage them to participate in activities they enjoy. Whether it's an art class, exercise group, or book club, joining such groups exposes them to people who share similar interests. It also provides a sense of belonging and helps stave off loneliness.

    - Volunteer: Volunteering for a cause they believe in can also help. It allows them to meet others, be part of a group, and create new experiences.

- Seek Professional Help: If their loneliness persists, suggest seeking professional assistance. They can talk to a friend, family member, health professional, or counselor. Organizations like Samaritans offer support and someone to talk to.

Remember that small gestures of kindness and understanding can go a long way in helping someone combat loneliness. 

  If you know someone lonely, just being there for them and having a conversation goes a long way to make a big difference in their mindset.  

    Stay Healthy

    M.N.Curry   

The following is an affiliate link to  Destroy Depression System a program designed to help you or someone you know to overcome depression.  If you click this link and purchase I may make a commission.

About Extra Virgin Olive Oil Benefits for Health, Diet and Weight-Loss

 An introduction as to why you should include extra virgin olive oil in your diet and the facts you may find interesting.

Affiliate Disclosure: Some links on this site are affiliate links.  If you click on one and purchase something I may get a commission at no extra cost to you.

 Olive oil is a popular oil used in cooking and has several benefits.  According to experts in nutrition eating extra virgin olive oil contains a high percentage of heart-healthy and anti-inflammatory monosaturated fats and anti-toxicant polyphenol compounds.  Consuming as little as a tablespoon a day is associated with a 14% lower risk of cardiovascular disease, compared to those who don't. 

Click here to see how this new Italian superfood can help you lose 2-3 lbs. weekly. bit.ly/3rIvYI1  As with any product, look it over first!

  Extra virgin olive is a natural source of antioxidants and healthy unsaturated fats that promote long-term health by fighting inflammation and chronic disease.  

 Other benefits include lowering heart disease,

 Decreasing inflammation and stroke, 

 Improving skin health, 

 Weight loss,

 Improving brain function,

 Reducing the risk of type 2 diabetes, 

 Reducing the risk of certain cancers.

  If you will use EVOO to help lose weight here are a couple of additional facts that will give you a tad more insight; monounsaturated fatty acids (mufa) found in extra virgin olive oil are the beneficial fats that promote weight loss.  

  Medium-chain triglycerides, broken down and absorbed by the liver may enhance calorie burning. 

  Those who subscribe to the Mediterranean diet will find the diet uses olive oil as the primary fat source, including fruits, vegetables, grains, nuts, and seeds.

  More than just hype, extra virgin olive oil, is the less processed product that maintains the component oleocanthal, which protects LDL (bad) cholesterol from oxidation. When buying Evoo (extra virgin olive oil), you need to consider some things.  Let's start with the container, it should be of glass and dark to avoid oxidation. Next, carefully examine the label to see if vegetable oil has been added. To ensure a more recent product, check the manufacturer's date since time and heat lessen the properties and the acidity is up to 0.8%.  By checking these things you can be assured that you are getting a good product.

  You should add extra virgin olive oil to take advantage of all the benefits that will enhance your well-being.

Stay  Healthy   

    M.N.Curry

  Click the link to find out more about how Olivine, the new Italian superfood, can help you to lose 2-3 lbs. weekly. bit.ly/3rIvYI1  

Communication; the key to a successful relationship

 

                                                                                                              By M.N.Curry

  You can find quite a few books written on getting your Ex Back and making him fall crazy in love or how to blow his mind with a simple text, and so on but it goes without saying that real communication is the key to a good relationship, that's just a start.  Even with all the relevant information found within book pages and articles, it takes two to Tango, so to speak. There are other ingredients involved in this mix and according to Psychiatry Today; building a solid relationship includes, sharing values, having common interests, emotional support, physical intimacy, and the willingness to work through challenges. Relationships aren't one-sided or easy and will probably test your ego. I know couples who have been together for years, and what I have observed is that the main foundation of their success is that they put each other's welfare at the center of the relationship.  Every relationship is unique and requires effort from both partners. So if you can honestly listen, control your emotions, pick up on body language, and be able to take a verbal body punch (take criticism) then you're in.  {Men, are you listening?}

  Many years ago my uncle told me, "You never really know a person until you live with them."  I found that to be true and I also found that you really should learn as much as you can about that person you plan to devote a great bit of your time to before your hormones take control. Today relationships have a few more considerations that need to be factored in like empathy, reliability, mutual respect, and having similar goals and values.  And be aware that there are some who want to control and manipulate.  No one's perfect, keep that in mind while you think beyond the obvious.

Stay Healthy

M.N.Curry

Get your relationship back on track. The following is an affiliate link to Be Irresistible; Click below to find out more at  https://bit.ly/3Q2aBuu

Health Products; A Trillion Dollar Business

 

 The health and wellness industry has now reached a trillion-dollar mark in worldwide sales.  With a plethora of health-based companies trying to grab their share of profits, consumers are getting confused as to what is best for their needs and what is a honey-coated placebo.  In an effort to help in your decision as to what popular products are worth your money a bit of research is a good idea.  

  People are spending a lot of money to reach and maintain their goal of living a healthier lifestyle.  Women, because of their concerns are willing to spend for what they want, but obtaining access to good reliable information is important in order to make good decisions on buying safe products.  Men as well, should be concerned about purchasing reliable products.

  Finding reliable sources of information on health products is important after all you are buying these products to maintain your health.  Check government websites such as the Institute of Health and the Center for Disease Control and Prevention.  The Medical and Health Organization.  Online journals and health databases.  Consumer Lab.  If you check any of these places make sure that the information is up to date.

  For the women may I suggest to you several highly rated products with reviews, for your consideration?  Depending on what you are looking for, you just might find it here at Women's EBook Pedia, the largest digital info product store for women.  

  Stay Healthy

     M.N.Curry

Weight Loss product reviews; bit.ly/3NIpuAO

Growing Younger, Is It Possible?

  

  I remember in the not-too-distant past, folks started noticing that people who were living healthier lifestyles were living longer, which makes perfect sense.  For at least a few hundred years there has been an effort to find the fountain of youth to out whit Mother Nature.  Since 1474 the famed Spanish explorer Juan Ponce de Leon the idea of the Fountain of Youth has intrigued everyone.  The obsession is to maintain youth, stay wrinkle-free, and keep from shuffling off the mortal coil for as long as possible.  It conjures up the novel written by Oscar Wilde in 1891, The Picture of Dorian Gray, a story about a young man who purchases eternal youth at the expense of his soul.  That is a little far-fetched for today's expectations, but you know where I'm going with this...right?  So where are we today on this quest to look younger, there are a few things to look into while you wait for the fountain. 

  To improve the appearance of aging skin, wrinkles, and fine lines look into products that contain Hyaluronic acid; which helps retain moisture and plumps up the shin.  

Antioxidants; include green tea, and vitamin E, ingredients lessen sun damage that threatens collagen.

Amino-peptides; stimulate collagen production and improve skin elasticity.

Niacinamide; helps reduce redness and improve skin tone.

  These are but a few ingredients found in anti-aging creams, but let it be known that you should always consult a dermatologist, and of course, it goes along with a healthy diet.

 Stay Healthy

    M.N.Curry

 

Preventing Colon Cancer/ Screening

 

Q&A: Options for colon cancer screening

                                    by Steven Lichtenstein, D.O, For The Inquirer

 

Health

Q&A: Options for colon cancer screening

  The human colon. Colorectal cancer occurs in the colon or rectum when abnormal growths, called polyps, form and become cancerous over time.

 

Question: Is the fecal smear test my best colorectal-cancer-screening option?

 

  Answer: Being screened for colorectal cancer is crucial. Of cancers that affect both men and women, colorectal cancer (CRC) is the second- leading cancer killer in the United States, according to the Centers for Disease Control and Prevention.

  CRC occurs in the colon or rectum when abnormal growths, called polyps, form and become cancerous over time.

 

Symptoms of CRC can include weight loss, abdominal pain, rectal bleeding, and anemia.

 

  However, the beginning stages of CRC may not show symptoms. Therefore, being screened is the best preventive method.

    There are several screening options available, including:

• Colonoscopy.
• Fecal immunochemical test (FIT).
• Flexible sigmoidoscopy with FIT.

 

  The “gold standard” of colon screening is a colonoscopy. Patients prepare for a colonoscopy by drinking special “prep” liquids to clean the bowels. During the procedure, patients are sedated as a flexible colonoscope is inserted into the rectum. A gastroenterologist will look for polyps and other abnormalities. This screening test should be performed every 10 years after the age of 50, according to the American Cancer Society.

  FIT is a stool-based test that can be done at your home. A tiny amount of stool is placed into a vial, which you mail to a laboratory for analysis. There is no preparation needed for this test. If lab results show a positive result for abnormalities, the next step is to schedule a colonoscopy. FIT is good for early detection and should be performed every year.

  Flexible sigmoidoscopy with FIT is an alternative to both the colonoscopy and FIT tests. Flexible sigmoidoscope does not require a “prep” drink, but the patient does require several enemas to clean out the lower part of the colon. There is also no need for IV sedation, but you can opt to have it. For this test, a flexible tube is placed into the rectum and examines only the lower colon. This is similar to a colonoscopy, but it doesn’t scan the entire colon. If the lab results come back positive, schedule a colonoscopy. This test should be performed every five years along with a FIT test every year.

  Each colorectal-screening test has its advantages and disadvantages. Talk to your doctor to decide which test is the right choice for you.

Steven Lichtenstein, D.O., is the chief of the division of gastroenterology at Mercy Health System.

Published: September 16, 2017 — 3:01 AM EDT

Sep 19, 2017 11:43:00 AM | Colon, Diet

Better Safe than Sorry

    M.N.Curry