A guide for seniors and their families

As we age, the fear of falling becomes top of mind. Often this fear keeps older adults from everyday activities such as visiting with friends, shopping or going for a walk. 

Fear of falling can lead to a reduction in activity that affects their health. The good news is that seniors can ease this fear and remain both physically and socially active by practicing a few fall prevention guidelines.

If you have elderly parents, chances are they have already had a fall or two, and the reality is that they will fall again. Helping them now by going over the seven ways to prevent falls can save a trip to the hospital, and maybe their life. It’s also an excellent time to talk with your parents to create a plan, should they fall. 

If you’re a senior and know exactly what we’re talking about, take comfort in these seven ways you can prevent falls. It’s also a good idea for you to discuss a plan with your family, neighbor or close friends you can contact should you ever fall and need help. 

First, understand the facts related to falls

According to the Center for Disease Control and Prevention (CDC), millions of people ages 65 and older fall each year, making falls the leading cause of injury in this age group. More than one of four older people fall each year, but less than half tell their doctor. And falling once doubles your chances of falling again. 

One of the most severe fall injuries is a broken hip. Each year over 300,000 older people—those 65 and older—are hospitalized for hip fractures. It is difficult to recover from a hip fracture and after such an injury, many people are not able to live on their own. 

Know the risk factors

Most falls are caused by a combination of risk factors, and the more risk factors a person has, the higher their chances of falling. According to the CDC, these risk factors include:

• Lower body weakness 
• Vitamin D deficiency (that is not enough vitamin D in your system) 
• Difficulties with walking and balance
• Use of medicines, such as tranquilizers, sedatives or antidepressants. Even some over-the-counter medicines can affect balance and how steady you are on your feet. 
• Vision problems 
• Foot pain or poor footwear
• Home hazards or dangers
• Not getting enough sleep 

5 age-related changes that increase senior fall risk 

• Decreased strength

Muscle loss starts very early, around age 30. In older adults, less muscle means less strength and weaker bones. 

• Weaker sense of balance

Many body systems work together to keep us standing upright. Age-related changes and medication side effects can make it more difficult for seniors to stay balanced.

• Declining eyesight

Vision helps us keep our balance and avoid obstacles. As vision worsens, so does the ability to stay upright and clearly see what’s in our path.

• Loss of flexibility

Age and health conditions make seniors less flexible, especially in hips and ankles. This stiffness increases the likelihood of falling. 

• Decreased endurance

Not being able to endure physical activity like standing or walking for a reasonable amount of time increases fall risk. 

Seven things seniors can do to prevent falls

1. Falls are not a normal part of aging. You can avoid the risk of a fall by taking steps to stay safe and independent longer. Many of the risk factors can be changed or modified to help prevent falls. Learn what you can do to reduce your chances of falling: 

• Take home safety precautions
• Remove things you can trip over that are on the floor or steps.
• Keep frequently used items in cabinets you can reach without using a step stool.
• Secure small throw rugs with double-sided non-slip backing. 
• Get a safety-grabber that helps retrieve items that are out of reach.
• Install grab bars in the bathroom, by the toilet and in the tub. 
• Place a non-slip mat or anti-slip strips on the shower floor and in the bathtub. 
• Use bright bulbs in lamps, consider curtains and drapes that reduce glare, and make sure staircases are well lit.
• Install handrails.
• Wear comfortable shoes with good support, whether you’re in your home or outside. 
• Make sure your clothing isn’t too restrictive or loose, as both can cause imbalance or a fall. 

2. Talk with your doctor 

• Ask your doctor to evaluate your risk for falling and discuss specific things you can do. 
• Ask your doctor to review your prescription and over-the-counter medicines to see if any might make you dizzy or sleepy.
• Ask your doctor whether taking vitamin D supplements would be right for you. 

3. Do strength and balance exercises
Ask your doctor to recommend helpful exercises that make your legs stronger and improve your balance.

4. Have your eyes examined
Have your eyes checked by an eye doctor at least once a year and update your eyeglasses if needed. If you have bifocal or progressive lenses, you may want to get a pair of glasses with only your distance prescription for outdoor activities, such as walking.

5. Consider assistive devices
Canes, walkers, wheelchairs and scooters can increase stability and prevent unexpected falls from occurring. 

6. Use an in-home care service
A home care agency that specializes in services for seniors can provide a professional caregiver who will come to your home and help with daily activities. Having a helping hand is sometimes all that’s needed to prevent a serious fall. 

7. Choose sensible shoes
The Mayo Clinic recommends you consider changing your footwear as part of your fall-prevention plan. High heels, floppy slippers and shoes with slick soles can make you slip, stumble and fall. So can walking in your stockings. Instead, wear properly fitting, sturdy shoes with nonskid soles. Sensible shoes may also reduce joint pain. 

Create an action plan

Whether you’re an adult child of an aging parent or a senior concerned about falling, now is an opportune time to create a fall reduction plan with your family or friends. 

Creating a plan begins with having a discussion with your parent or senior loved one. 

How to broach the subject with your aging parent(s)

If you’re an adult child, you may have some trepidation about broaching the topic with your parents. You are not alone; many do. How do you begin the conversation? 

A sensitive and meaningful way to begin the conversation is said best in the following excerpt from an article on Huffington Post by Jim T. Miller, syndicated columnist, NBC Today contributor and creator of SavvySenior.org: 

Tell your parents that even though they are okay now, you’re worried about their future safety if they were to fall and injure themselves and no one was around to help. 

And, let them know the unsettling statistic that nearly 30 percent of U.S. seniors who fall suffer moderate to severe injuries that can make it hard to get around or live independently in their own home, and can increase their risk of an early death. 

Be respectful with your comments, and try to avoid being bossy or overdramatic. And listen to your parent’s thoughts, concerns or fears that they express.

If you need some help, contact your parent’s doctor to see if they could examine your mom or dad and talk to them about falls. Many seniors will often listen to their doctor before they will listen to their own family. 

After you have your parent’s attention, review the seven ways to prevent falls described above with them to create a personal plan for their surroundings. Many states, counties and cities have fall prevention programs for seniors. You can check whether one is available for your parent. If there is, perhaps your parent would be amenable to attending the program. 

Once the discussion is finished, hopefully, your parent(s) will have peace of mind from knowing they have a plan of action that identifies falling traps, how to overcome them and what to do if they should fall. 

Let us help your senior prevent falls in their home with a free home safety assessment.

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Caregivers in Magnolia, WA

Making the decision to be a family caregiver for your elderly parents gives you a unique opportunity to bond with your loved ones, spend extra time with them, and truly show them how much their love, care, and support have meant to you throughout your life. When you step into this role, your caregiver responsibilities may take over a tremendous amount of your time, energy, and attention. If you are pregnant, however, it is important to carefully balance the attention you give your parents and the focus you place on your pregnancy to ensure you stay strong and healthy while still giving your elderly parents the care and assistance they need and deserve.

Balancing caregiving and pregnancy is about understanding your parents’ needs as well as your own and finding ways to meet both efficiently. Use these tips to help you enjoy both of your roles during this exciting time in your life:

• Get your rest. Most pregnant women experience fatigue and very low energy during their pregnancy, particularly during their first and early second trimester, and then the end of their third trimester. Even if you do not feel tired, however, you need to make sure you get plenty of rest throughout your pregnancy. Your body is working hard to grow your baby and it needs all of the energy it can get to do it properly. Find ways throughout the day to rest, even if it means sitting down while you fold laundry or taking a quick nap at the same time your parents do.

• Avoid heavy lifting. Lifting during pregnancy, particularly in the second and third trimesters, can result in your abdominal muscles separating, pulling, or tearing. While this is not dangerous to your baby, it can be uncomfortable and even painful for you. Avoid lifting heavy items or supporting too much of your parents’ body weight. If your parents need extensive mobility or transferring assistance, consider hiring a home care provider to handle these specific tasks during your pregnancy.

• Bond with your mother. Pregnancy is a very special time and a great opportunity for you to strengthen your relationship with your mother. During these months and when your baby is born you will get a much stronger perspective on your relationship with her and things you went through when you were younger, so take this chance to spend more time with her, talk about your experiences, and get her advice. Even if you do not agree with all of her ideas about pregnancy, childbirth, or infant care, just talking with her gives you much-needed support and builds lasting, meaningful memories.

• Put plans into place. You do not want your aging loved ones to experience a lapse in their care and assistance when your baby arrives, but babies are notorious for arriving unexpectedly. As soon as you enter your third trimester, begin planning for your “maternity leave” from being a caregiver. Consider hiring a care provider to start in the last few weeks of your pregnancy so you can focus on preparing for your baby and can feel confident your parents have the care they need no matter when your little one makes his appearance.

• Combine responsibilities. After your baby arrives, find ways to combine your caregiver and new parent responsibilities. Spending time with your newborn is wonderful for your parents’ mental and emotional health, and bringing the baby along with you allows you to continue being a part of your parents’ care without worrying about your newborn.

If you or an aging loved one are considering caregivers in Magnolia, WA, or the surrounding areas, please contact SYNERGY HomeCare of Seattle at 206-420-4934.

The post Family Caregiver Tips: Balancing Caregiving and Pregnancy appeared first on SYNERGY HomeCare of Seattle.

Elder Care in Wedgewood, WA

For most people, dairy is an important part of a healthy, well-balanced diet. Dairy products contain high levels of protein and calcium, and many researchers have indicated that consuming reduced fat dairy products daily can help you control your weight. Choosing the right dairy foods lets you enjoy the delicious, satisfying flavor of these products without the high levels of saturated fat and calories that are found in traditional dairy. This June, enjoy all the benefits and delicious flavor of dairy foods while still taking care of your senior loved ones’ health by celebrating Dairy Month with this sumptuous elderly care recipe.

Trimmed down from the traditional favorite, this healthier macaroni and cheese recipe is perfect for a weeknight dinner, a side dish for a Sunday meal, or even a frozen option that makes it easy for your aging parents’ elder health care services provider to heat up something homemade and satisfying when your seniors are feeling hungry. For even greater convenience, try portioning out the macaroni and cheese into prepared muffin pans rather than the one larger pan before baking so you have instant individual portions.

What You’ll Need

• 4 ounces whole wheat elbow macaroni, shells, or other small pasta
• 1/2 teaspoon dry mustard
• 1 cup shredded reduced-fat cheddar cheese
• 1/3 cup nonfat plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 1/4 cup whole wheat Panko crumbs
• Dash of cayenne pepper
• Large onion
• 9 garlic cloves
• 1/2 cup water
• Salt and pepper to taste
• Food processor or blender
• 8 by 8 baking dish
• Cooking spray
• Large cooking pot
• Small sauce pan
• Whisk
• Large knife

What to Do

• Preheat the oven to 425 degrees

• Prepare the pasta in a large pot of salted boiling water according to the package directions, drain and set aside

• Chop the onion and garlic gloves

• Add these vegetables to the blender or food processor with the water, salt, and pepper. Puree until completely smooth

• Put this mixture, the cayenne pepper, and the dry mustard into a sauce pan and simmer over medium heat, stirring frequently

• When warm, whisk in the cheddar cheese until melted

• Remove the sauce from the heat and carefully whisk in the Greek yogurt

• Toss the cheese sauce with the macaroni

• Prepare the baking dish by spraying it thoroughly with cooking spray

• Pour the mixture into the dish and top with Panko and Parmesan

• Bake until the top is golden

This recipe offers better nutrition but a satisfying experience for many different reasons, including:

• The garlic and onion puree plus the Greek yogurt replace the traditional cream sauce for a boost in flavor and creamy texture without the fat and calories of butter and cream

• Using whole wheat pasta products provides extra fiber for a more satisfying meal. This means your elderly parents will eat less and remain full longer

• Reduced-fat cheese still has rich flavor and wonderful texture, but half the fat and fewer calories

• Panko bread crumbs are crunchy and crispy for a fantastic mouthfeel and more satisfying chewing experience, which has been shown to make smaller amounts of food as satisfying as larger portions.

If you or an aging loved one are considering elder care in Wedgewood, WA, or the surrounding areas, please contact SYNERGY HomeCare of Seattle at 206-420-4934.

The post Elderly Care Recipes: Healthier Macaroni and Cheese for Dairy Month appeared first on SYNERGY HomeCare of Seattle.