Did you know that older adults need up to 10 percent more fluids than that of their younger counterparts? It’s true that as people get older, they get drier.

Dehydration is one of the most frequent causes for hospitalization for seniors. It can occur quickly, often without notice. But most likely the process of mild, chronic dehydration may have taken hold years or decades earlier.

According to Seniorslist.com, an elderly person should drink a minimum of at least six, eight-ounce glasses of water per day. More would be better.

Interestingly, the process of physical dehydration begins in the fetus. It accelerates at birth, childhood and throughout adulthood. A fetus is over 93% water. Dehydration gradually continues into old age when a person’s water content reaches only 60%. Most of this is water lost from the inside of cells.

What is clear is that many elderly simply do not drink enough fluids especially water, and adequate hydration is a chronic problem for many seniors.

Why don’t older adults drink enough?

• A major contributing factor for dehydration in the elderly includes a lowered thirst response. “But I’m not thirsty,” is a common response to being asked to drink more. The thirst sensation decreases with age, so basically, it is not reliable.
• Some medications such as anti-depressants or for high blood pressure are diuretic and may affect a body’s ability to regulate fluid balance.
• Dry mouth becomes something the elderly get used to. However, drinking more water brings back some sensation.
• The perceptions of thirst and hunger come from the same part of the brain. Thirst and hunger could become confused in the minds of many seniors. They drink when they should be eating or vice versa.
• Frail seniors have a harder time getting up to get a drink when they’re thirsty.
• The loss of thirst is the body’s way of dealing with the information that water is not going to be consumed. Years of drinking less water for our body weight leads the mouth-brain connection to minimize the thirst sensation.
• When thirst is perceived, too many elderly settle for a few ounces of water or sugary and/or caffeinated drinks instead of water.
• As we age our bodies lose kidney function and are less able to conserve fluid. This is progressive from around the age of 50, but becomes more acute and noticeable over the age of 70.
• Illness, especially one that causes vomiting and/or diarrhea, also can cause elderly dehydration.

Some of the signs and symptoms of dehydration include dry mouth, fatigue, flushed skin, irritability, anxiety, depressed mood, insomnia, concentration problems, light-headedness or dizziness, darkening of urine, increased weight loss and muscle weakness. Severe dehydration can lead to kidney failure and even death if not recognized and treated.

To prevent dehydration, fluids need to be easily available. Set up a hydration schedule offering fluids every couple of hours. A reminder could include to drink every time urination takes place. Another reminder could be to fill up a bottle of water, place it in the refrigerator with the goal to drink it all by 3 hours before bedtime. The bottle could gradually get bigger as weeks pass.

It is also wise that older adults eat fruits and vegetables that are rich in water such as broccoli, tomatoes, and oranges.
Drink first thing in the morning. Drink two hours after meals. Drink with meals.

Dehydration in seniors can be managed. As people drink more water, some improvements may be experienced immediately. However, it could take weeks for cells to become hydrated, so…

…be patient and keep drinking.

Yoga: a young person twisted up like a pretzel with apparent ease. That image is not necessarily the complete story. In fact, yoga is for all ages; no one is too old or too young for yoga.

One of the great things about yoga is that it is so adaptable to different populations with various physical abilities and needs. Most seniors are doing what they can to maintain and improve a sense of health and wellness. Many of the 36 million or so Americans who are 65 or older (stat provided by: about.com) are turning to yoga to keep them stay agile and in shape.

Although the trend is to become more sedentary, retirement is actually the perfect time to pick up healthy habits that will promote longevity. Yoga is well-suited for seniors, because it is low-impact, and risk of injury is minimal because the discipline does not require any contact with anyone or anything. In addition, yoga’s weight-bearing postures help build or maintain lean muscle mass, and its focus on balance develops coordination.

Yoga also helps combat many of the health conditions that come with age such as high blood pressure, arthritis and incontinence, because it keeps the body toned, strong and flexible..

An added benefit (and an important one) is the sense of community seniors find at yoga classes. As many elders live in isolation, the group setting of a yoga class offers seniors a way to connect.

According to dietsinreview.com, there are many yoga postures that can be safely performed by seniors. Such postures have both a restorative and therapeutic benefit to them. Of course, adaptations and adjustments should be made according to the person’s health status and their physical ability.

• Easy Pose (Sukhasana): The simple act of sitting down and breathing deeply and fully has an enormous capacity to tone the cardiovascular and pulmonary systems while also lengthening the spine, resting the mind, and cultivating a sense of peace. The beginner can do this posture for a minimum of 10 breaths and gradually work up to maintaining this posture for five to 10 minutes.
• Cat Pose (Bidalasana): This grounding posture helps tone the arm muscles while also strengthening the core and alleviating tightness in the low and upper back and neck. The beginner can do this posture for a minimum of five breath cycles and gradually work their way to doing more.

Older adults should get clearance from their doctor before starting a yoga practice. This is especially relevant for those who take medications or have a prior or current history of cardiovascular or pulmonary conditions. In addition, individuals should also seek out classes specifically designed for seniors, as they will take into account the unique health issues affecting them

Yoga classes especially for seniors are becoming increasingly available: check local senior centers, retirement communities, religious organizations and even health clubs.

Mary Maryland, PhD, RN, will present a talk titled, “Sweet Dreams: How to Get a Good Night’s Sleep,” at 11 a.m. Saturday, May 21, at the Oak Park Arms retirement community, 408 S. Oak Park Ave.

Dr. Mary, as she’s affectionately called, will present important information on the topic of sleep.

A National Sleep Foundation poll of older adults found a close relationship between the health and quality of life of older adults, and their sleep quantity and quality. It found that the better the health of older adults, the more likely they are to sleep well. Conversely, the greater the number of diagnosed medical conditions, the more likely they are to experience sleep problems.

The National Sleep Foundation recommends tips for better sleep:

• exercise in the afternoon,
• avoid stimulants such as caffeine for at least three or four hours before bed,
• go to bed at the same time every night and wake at the same time each morning,
• avoid alcohol in the later evening, and
• try taking naps, but remember that sleep in the daytime affects sleep at night.

After the presentation, Dr. Mary will answer questions from the audience.

The Oak Park Arms is a rental retirement community which provides independent and assisted living apartments and a full schedule of activities and services. Furnished apartments are also available for a short-term stay – a weekend, a week, a month or longer.

The program is free and open to the public. For more information call Jill Wagner at 708-386-4040 or visit http://www.oakparkarms.com.

What causes that dark, unsightly mark on a limb known as a bruise? Unable to remember bumping into anything, an older adult may be baffled about how a new bruise happened. It’s common to experience easy bruising with increasing age, because blood vessels become more fragile with age.

Bruises result when trauma or a blow to the body damages or ruptures tiny blood vessels under the skin. Not only are the elderly more prone to bruising, less force is required to cause a bruise. And with greater impact, deeper bruises of the muscles or bone can happen, which take longer to heal.

According to A Place for Mom, the medical term for a bruise is a contusion. What happens is blood leaks out of the vessels and initially appears as a bright or dark red, purple or black mark. Eventually the body reabsorbs the blood, and the mark disappears. If a bruise increases in size and becomes swollen and hard, it may be a hematoma, a localized collection of blood which becomes clotted or partially clotted.

Some people – especially women – are more prone to bruising than are others. In fact, several factors may contribute to increased bruising, including (Mayo Clinic):

• Aging capillaries – Over time, the tissues supporting these vessels weaken, and capillary walls become more fragile and prone to rupture.
• Thinning skin – With age, skin becomes thinner and loses some of the protective fatty layer that helps cushion blood vessels against injury. Excessive exposure to the sun accelerates the aging process in the skin.

Generally, the harder the blow, the larger the bruise. However, if a person bruises easily, a minor bump – one they may not even notice – can result in substantial discoloration. Arms and legs are typical locations for bruises.

Blood-thinning drugs such as aspirin and warfarin (Coumadin) or medications such as clopidogrel (Plavix) reduce the blood’s ability to clot. Because of this, bleeding from capillary damage that would normally stop quickly may take longer to stop, allowing enough blood to leak out to cause a bruise.

In addition, certain dietary supplements such as fish oil and ginkgo also may increase bruising, because these supplements have a blood-thinning effect. Make certain the doctor knows about any supplements.

Bruise prevention

Below are some steps to take to prevent bruising from falls and collisions:

• Hold the handrails on stairways.
• Don’t stand on a chair to get to something.
• Clear floors where you walk.
• Mount grab bars near toilets, tubs and showers.
• Place non-skid mats, strips, or carpet on all surfaces that may get wet.
• Put night lights and light switches close to your bed.
• Tack down all carpets and area rugs.
• Always close cabinet doors and drawers so you won’t run into them.
• Be especially careful around pets.

“Grandparents hold our tiny hands for just a little while, but our hearts forever.”
- Anonymous

The joy of being a grandparent is immeasurable. Some think grandparenting is even better than parenting – not as much pressure or worry and lots more sheer enjoyment. And they do go home, don’t they?

Most new grandparents are shocked by the depth of love they experience. It’s as if grandchildren are compensation for growing old.

Grandparenting is an opportunity to play, to love a young child again, and to appreciate the magic of a developing mind. Grandparents can share the things they’re passionate about with a new audience; experience music, nature, the zoo, museums, reading, gardening, theater and other interests in conjunction with a curious young mind.

Grandparenting is an opportunity to watch children develop through all stages of growth; it is an invitation to learn about ‘their’ music and ‘their’ passions and to provide input that parents cannot.

Usually, grandparents have the benefit of interacting on a level that is once removed from the day-to-day responsibilities of parents. This can make it easier to develop a close bond with grandchildren. From near or far, grandparenting can provide continuity in a child’s life, since grandparents are often the family historians who can add a rich sense of family tradition to a child’s life.

Contact with grandparents can teach children positive attitudes towards aging and help them develop skills to enhance their own lifelong learning.

Making the most of your grandparenting time from HelpGuide:

• Carve out one-on-one time. On occasion, spend time with individual grandchildren. It will give  an opportunity to bond, without competition.
• See the sights. Concerts and plays, movies, zoos, science centers and museums, parks or simple walks in the neighborhood provide opportunities to be together and to exchange ideas and opinions.
• Play games. Board and card games are a unique opportunity to watch kids in action and to see how they operate in the world. Games also allow you to help your grandchild learn to be a good sport and play fairly.
• Communicate family history. Tell stories about games or trips you shared when the grandchild’s parents were young. This is a great way to weave a ‘tapestry’ of shared experiences for the whole family.

Sniff, sniff. Imagine the smell of a stargazer lily or of fresh baked bread. Imagine throwing open the window on one of spring’s first warm days and smelling the sweet air. These are some of life’s free gifts.

But also imagine if smell was missing. None of us really notice all the smells around us, but for those whose sense of smell is diminished or missing, it can be a significant loss.

Olfaction is the sense of smell. It’s part of a person’s chemical sensing system, along with the sense of taste. Normal smell occurs when odors around a person, like the fragrance of flowers or the smell of baking bread, stimulate specialized sensory cells, called olfactory sensory cells which are located in a small patch of tissue high inside the nose.

Odors reach the olfactory sensory cells via two pathways. The first pathway is by inhaling, or sniffing, through the nose. When people think about smell, they generally think of this pathway.

The second pathway is less familiar. It is a channel that connects the roof of the throat region to the nose. When chewing food, aromas are released that access olfactory sensory cells through this channel. Congestion due to a head cold or sinus infection can block this channel, which temporarily affects the ability to enjoy the flavors of food.

But what are odors? They are small molecules that are easily evaporated and released into the environment and that stimulate these sensory cells. Once the olfactory sensory cells detect the odor molecules, they send signals to the brain, where the person can identify the smell and its source.

For most people, a problem with smell is a minor irritation, but for others it may be a sign of a more serious disease or long-term health condition. According to the National Institute of Health, problems with smell become more common as people get older.

Consider:

• 24.5 percent (15 million) of Americans 55 years old or older have a smell problem.
• 30 percent of older Americans between the ages of 70 and 80 have a problem with the sense of smell.
• Two out of three people over 80 have a problem with their sense of smell.
• A person’s sense of smell generally declines when he or she is over 60.
• Only one to two percent of people under the age of 65 will experience some problem with their sense of smell.
• Women of all ages are generally better at detecting odors than men.

There are five types of smell loss:

• Presbyosmia – Smell that declines with age. It is not preventable.
• Hyposmia – The ability to detect certain odors is reduced. This smell disorder is common in people who have upper respiratory infections or nasal congestion. This is usually temporary and goes away when the infection clears up.
• Anosmia – This is when someone can’t detect odor at all. This type of smell disorder is sometimes the result of head trauma in the nose region, usually from an automobile accident or chronic nasal or sinus infections.
• Dysosmia – This is a change in the perception of odors. Familiar odors may become distorted, or an odor that usually smells pleasant instead smells foul. Sometimes people with this type of smell disorder also experience headaches, dizziness, shortness of breath, or anxiety.
• Phantosmia – This is when someone perceives a smell that isn’t present at all.

If someone thinks they have a smell disorder, it’s time to visit the doctor. Diagnosis is important because once the cause is found, the doctor may be able to treat it. Many types of smell problems are reversible, but if they are not, counseling and self-help techniques may help the person cope.

The holidays are a time of merriment, family and food – lots of food. It is not unusual for people to gain 5 to 10 pounds between Thanksgiving and New Year’s. Yes the food is part of it all, but holiday eating needn’t be high in fat, sugar and calories and short on nutrition. Just a few minor ingredient changes can make all the difference. Just think – you may not have to have to make the diet resolution this year!

According to HealthDiscovery.net, mulled cider or lowfat eggnog are good alternatives to high fat eggnog. Eggnog can also be diluted with skim milk. Nonalcoholic or de-alcoholized wines are improving all the time and make a great alternative for the holidays.

Skim milk and other ‘low’ or ‘no’ fat dairy products can be used in recipes whenever possible.

All meats should be cooked on a rack so fat can drip away. Another good idea is to baste with low fat broth instead of the drippings from the pan.

Fortunately, most vegetables contain little or no fat. Avoid smothering vegetables with thick creamy sauces or butter. In addition, salads are a great at a holiday meal.

Rather than cooking stuffing inside of poultry or a roast, cook the stuffing in a casserole dish or aluminum foil in the oven. This will reduce the amount of fat in the stuffing.

Making gravy from a low fat broth rather than the drippings from poultry or a roast is a good way to reduce fat. Or add ice cubes to cool drippings. The fat will stick to the cubes and can be removed.

Cranberries are an excellent source of Vitamin C. However, the canned version looses much of the nutrients. If you make your own, substitute some artificial sweetener for some of the sugar in the recipe.

A good dessert is angel food cake which contains little or no fat when served with fruits such as strawberries or raspberries.

There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities. Here’s a list from PivotalAdvisor.com:

1. Exercise: Yep, you have to do it, but start slowly. Try a brisk walk before the day takes over. Stretching in the evening helps with relaxation.
2. Review your cooking methods: Grill, don’t fry. Use spray oils. Lighten up on the sauces.
3. Invest in lower fat ingredients for cooking: By swapping regular ingredients, foods and drinks for their half-fat alternatives you can make a big cut-back on fat and calorie consumption.
4. Prepare for outings: If there’s a social function ahead, eat a low-fat, healthy snack before the party. You may not lose control at the party – at least food-wise.
5. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods.
6. Stock up on healthy snacks: When shopping, buy some healthy snacks such as raw carrots and celery.
7. Moderate alcohol intake: Alcohol contains calories and lots of them. Try lower-calorie beers and wines.
8. Be assertive: If you say “No thanks” don’t be bullied into eating more.
9. Leave what you don’t want: When you feel full, stop eating. Simple. (Really, it isn’t so simple, but try it.)
10. Spend extra calories carefully. If homemade red velvet cake is a “must,” don’t eat a mediocre appetizer.

And happy holidays!

On my way to our retirement community this morning I was flipping through the channels on my radio and landed on NPR. I heard a report about the common cold that I thought I would pass on. The findings of the report said one thing you might expect – Get more than eight hours of sleep a night.

The other finding was to exercise on a daily basis. Researchers recruited about 1,000 volunteers between age 18 and 85 to complete a daily log of symptoms throughout cold and flu season.

At the end of the three-month study, the researchers found that the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40 percent fewer days of illness compared with those putting in less than one day a week of activity.

For those seniors who live in the Oak Park area, (River Forest, Forest Park, Berwyn, Elmwood Park, Chicago, Riverside, North Riverside, Cicero, Brookfield, Maywood, Melrose Park, Broadview, Lyons, Galewood, River Grove) feel free to come to the Oak Park Arms to get your daily exercise. We have free classes almost every day for our residents and seniors in the Western suburbs. Classes include Sit and Be Fit, Chair Yoga, Tai Chi for Seniors, monthly ballroom dances with a live orchestra, and more. Check our calendar of events for seniors.

Here is the full report from NPR. Or click here to listen to the story.

Whether it’s shoulder, knee or hip joint replacement, aftercare is vitally important. Early motion after joint replacement helps achieve the best possible function. And motion is typically started 48 hours post surgery.

According to University of Washington, arthritic joints are stiff. One of the major goals of total joint replacement surgery is to relieve much of this stiffness. However, following surgery, scar tissue will tend to recur and limit movement unless motion is started immediately. This early motion is facilitated by the complete surgical release of the tight tissues so that after surgery the patient has only to maintain the range of motion achieved at the operation.

All new joint patients need to have a regular exercise program to maintain their fitness and the health of the muscles around their joints. With both their orthopedic and primary care physicians’ permission, they should be on a regular exercise program 3 to 4 times per week lasting 20 to 30 minutes.

General Tips from Texas Health Resources

• Patients should take antibiotics one hour before having dental work or other invasive procedures for their lifetime. Patients are recommended to take antibiotics before, during, and immediately after any elective procedures in order to prevent infection of the replaced joint
• Although the risks are very low for postoperative infections, it is important to realize that the risk remains. A prosthetic join could possibly attract the bacteria from an infection located in another part of the patient’s body. A fever is reason to call the doctor.
• Occasionally, antibiotics may be needed. Superficial scratches may be treated with topical antibiotic ointment. Patients should notify their doctor if the area becomes painful or reddened.
• Patients are given an implant card by their surgeon that states they had a joint replacement. They should carry the card with them, as they may set off security alarms at airports, malls, etc. Also when traveling, patients should stop and change positions hourly to prevent the joint from tightening.
• Patients should visit their surgeon yearly unless otherwise recommended. Routine initial, mid-term and long-term follow up is a valuable part of joint replacement care.

According to the Mayo Clinic, patients usually require some assistance with self-care, activities of daily living, shopping and driving for approximately six weeks after surgery. Patients usually go home after this surgery, especially if there are people at home who can provide the necessary assistance, or if such assistance can be arranged through an agency. In the absence of home support, a convalescent facility may provide a safe environment for recovery.

Recovery of comfort and function after joint replacement continues for many months after the surgery. Improvement in some activities may be evident as early as six weeks. With persistent effort, patients make progress for as long as a year after surgery.

Future activities are generally limited to those that do not risk injuring the replaced joint. Sports that involve running or contact are avoided, in favor of leisure sports, such as golf, and swimming.

Swimming is the ideal form of exercise, since the sport improves muscle strength and endurance without exerting any pressure or stress on the replaced joint.

See you at the pool!

Although the fall weather has been gloriously moderate, one can be certain that cold weather is on the way. It is important to remember that the cold temperatures of winter are especially dangerous for older adults. Seniors may not be able to feel that they are getting too cold, or they may set their thermostats low to save on heating costs.

A drop in body temperature is called hypothermia (hi-po-ther-mee-uh), and it can be deadly if not treated quickly. Hypothermia can happen anywhere, not just outside and not just in northern states. In fact, some older people can have a mild form of hypothermia if the temperature in their home is too cool.

When you think about being cold, you probably think of shivering. That is one way the body stays warm when it gets cold. But, shivering alone does not mean you have hypothermia.

So how do you know if someone has hypothermia? According to the National Institute on Aging, look for the “umbles” – stumbles, mumbles, fumbles, and grumbles. These may be clues that the cold is a problem.

Check for:

• Confusion or sleepiness
• Slowed, slurred speech, or shallow breathing
• Weak pulse
• Change in behavior or in the way a person looks
• A lot of shivering or no shivering; stiffness in the arms or legs
• Poor control over body movements or slow reactions

According to gericarefinder.com, during each cold weather month, many seniors die from hypothermia.

Wearing more clothes and proper cold-weather attire are necessary for aging adults. Indoors, many seniors may require an extra blanket or thicker socks.

To prevent hypothermia (very low body temperature), a dangerous and potentially life-threatening condition, ), read these tips offered by the National Institute on Aging:

• Ask your doctor if you have any health conditions or take any medications that make it hard for your body to stay warm. At increased risk are older people who take certain medications, drink alcohol, lack proper nutrition and have conditions such as arthritis, stroke, Alzheimer’s disease and Parkinson’s disease.
• Set your thermostat above 65 degrees; older people are at higher risk of becoming ill during the cold winter months.
• Try to stay away from cold places. Changes in your body that come with aging can make it harder to feel when you are getting cold. It also may be harder for your body to warm itself.
• Wear several layers of loose clothing indoors and out. The layers will trap warm air between them. Tight clothing can keep your blood from flowing freely, which can lead to loss of body heat. Hypothermia can occur in bed, so wear warm clothing to bed and use blankets.
• Ask friends or neighbors to look in once or twice a day if you live alone. Your area may offer a telephone check-in or personal visit service.
• Use alcohol moderately, if at all. Avoid alcohol altogether near bedtime.
• Eat hot foods and drink hot liquids to raise your body temperature and keep warm.
• Keep aware of the daily weather forecast and be sure to dress warmly enough, with hat and gloves, if you must go out. In extremely low temperatures with wind-chill factors, weather forecasters may suggest staying inside.
• Make sure you eat enough food to keep up your weight. If you don’t eat well, you might have less fat under your skin, and fat can help protect you by keeping heat in your body. Also, drink 10 glasses of water or other non-alcoholic liquids daily.

And remember, spring will eventually come. Promise.