Seniors often do not realize the amount of sodium they ingest each day. It is important to know how much sodium is in the foods that are eaten. Since sodium is associated with high blood pressure, this has become a growing concern in the senior population. Below is a list of tips and facts that Home Care Austin thinks all seniors should implement into their lives to help lower daily intakes of sodium.
1. The government passed regulation to label products differently. Anything with more than 480 mg will be labeled as high in sodium.
2. When you reduce sodium intake, you will notice foods taste differently. Do not give up. In a short time, your taste buds will adjust!
3. Do not cut out sodium completely. The body does require some intake. For adults, the minimum amount is 200-500mg/day. Those with high blood pressure should not exceed 1500mg/day.
4. Lower intake by reading food labels and being aware of sodium contents, make records of daily sodium intake, change some eating habits and find low-sodium alternatives to what you normally eat.
5. When dining out, eat from the salad bar and avoid soups and sauces. Also ask for a low-sodium menu.
6. Read labels. Manufacturers are required to tell you how much sodium is in a product based on a serving size. Look at the serving size and then at how much sodium is in each size.
7. Keep in mind that many of your medications may contain sodium. Check with your doctor for tips on how to lower sodium intake. Also remember that tap water contains sodium as well, so try to drink bottled or filtered water.
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Millions of seniors battle high blood pressure. Aside from the use of medication, there are various ways to lower blood pressure. Making some lifestyle changes will help accomplish this and will also improve other areas of health. Sodium intake is one of the causes for high blood pressure, so the obvious is to reduce that intake.
Home Care Austin wants to remind all seniors that they should consult their doctor before making any drastic changes to their diet and exercise. The following tips however are a good starting place for anyone looking to lower blood pressure.
1. Reduce sodium intake. Daily intake for seniors or anyone over 50 should be less than 2,300 mg per day. Take the saltshaker off the table and try to eat foods that are low in sodium.
2. Change cooking habits and do not use salt. There are other ways to get great flavor when cooking. Use herbs and spices and avoid using bullion and prepared sauces. They contain high amounts of sodium. When dining out, ask for food to be prepared without salt or request a low sodium menu.
3. Check the medications you are currently taking. Many of them do contain sodium. Talk to your doctor about adding an aspirin to your daily regime. This can reduce chances of stroke and heart attack.
4. Reduce stress, add some exercise and quit smoking. All of these will lower your blood pressure. Losing a few pounds will also be beneficial.
5. If you can, monitor your blood pressure at home. If these changes do not work, you may have to ask for a prescription medication. Doctors will also suggest increasing your potassium intake.
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Seniors who lead an inactive life are at a higher risk for developing heart disease. Exercise can make a huge difference in over-all health and it can drastically reduce the chances of developing heart disease. By implementing an exercise routine into daily life, seniors will improve their health and lower their heart disease risks. Below is a list containing the benefits of exercise and some tips for developing an exercise program.
Before making changes to a diet or adding exercise, Home care Austin wants to remind all seniors that they should always talk to their doctors first. Be sure to ask about medications, the ability to lift heavy objects and what exercises are safe for you.
1. Exercise can help circulation and strengthen the heart and cardiovascular system. It also lowers blood pressure, improves muscle tone and strength, boosts self-esteem and improves sleep.
2. Stretching exercises lengthen the muscles, preparing them for activity. It will reduce the chance of injury and muscle strain.
3. Aerobic or cardiovascular exercise strengthens the heart and lungs and will greatly improve the use of oxygen in the body.
4. Try to implement a walking program to start. Then you can move to jogging, biking or water aerobics.
5. An exercise session should last between 20 and 30 minutes to provide the best benefits for the body and over-all health. Exercise every day or every other day for the best results.
If you are a caregiver, or know anyone with a heart condition, you could benefit from watching the following clip, which features a modified form of CPR called CCR that is easier to learn, easier to do and can save even more lives!
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
It’s January, and I’d bet that by now you’re tired of hearing about the New Year’s resolutions of others. Those who vowed to exercise or eat better might already be falling off the wagon already. If you’ve yet to set a goal for this year, then why don’t you try a different approach to resolutions and change your senior years with unique goals. We here at Home Care Austin wanted to share some of these great ideas to help get you started!
1. Educate yourself – you’re never too old for learning. Pursue an interest; go back to school and take advantage of the discounts for seniors who want to return to college. Or take a class that teaches you more about another hobby like a craft or physical activity like dance
2. Expand your career – if you’re a senior who’s still in the workforce, make the best of your last few years in a career and do something you really enjoy. Even if you’re not working for an income, volunteer somewhere that fulfills you
3. Take a trip – if you’ve been dreaming of getting away somewhere, make it your goal this year. You can take the opportunity to plan and save. It doesn’t have to be something glamorous; even a journey to visit family that normally comes to you makes for a change of pace
4. Work on organization – sometimes with age, people become more sentimental. You may find that your home is becoming more cluttered. Take the opportunity to get your home organized for a safer and more comfortable environment
5. Develop new relationships – whether it’s romance you have in mind, or just feel you’d benefit from increasing your social circle; get out there and network!
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Home Care Austin cares for aging adults, and knows than many set goals for themselves each year. These can range from something very minor to a huge lifestyle change. Regardless of what the goal is, seniors often need some extra help when trying to achieve them. The internet offers some great resources that will make reaching a goal much easier. The following list contains some popular sites that can be useful.
1. ResolutionsReminders.com – This is a free site that can help you stay on track and attain your resolutions. The site was established in 1997 and has been going strong ever since. It contains valuable resources and users can sign up to receive email reminders.
2. DietTV.com – This site is great for anyone who has set diet goals for the New Year. A personalized program can be created, including a customized diet plan. The site has many areas that will help with all diet and exercise needs, such as an exercise finder and support groups.
3. StopSmoking.net – Many seniors still smoke, and many members of the senior population make resolutions each year to quit smoking. This is one of the hardest goals to achieve, especially for seniors who have been smoking for many years. The site also offers tips on how to quit as well as the option of creating a personalized stop smoking plan.
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
At Home Care Austin, we know that grandparents have such a great influence on the lives of their young family members, which is why it’s great to work together to set goals individually, but work towards them together. Help your grandchildren set their goals and use their progress to stay motivated with your own.
1. Ask them to come up with an area that they could improve in their lives – be gentle, but ask them how they think they could improve. Would they like to get better grades? Get along better with a sibling? Learn a new skill? Once an area has been settled on, help them make that goal specific.
2. Motivate with group efforts – write down your goals along with theirs, and track progress with charts. Get the whole family involved, and come together to talk about how you’re doing with your goals
3. Use visual rewards for progress – when you check in with the progress of your grandchildren, reward them. Add stickers to a chart you’ve created, or give them pennies for their piggy bank for every step of the way
4. Keep the experience positive – motivate children by ensuring they always remain positive even if they have setbacks while trying to reach their goals
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Austin Home Careknows that seniors often need some extra support when they are trying to achieve a personal goal. Since so many people have make resolutions at the start of the year, staying on track is important. There are some simple tips that are provided below that will help seniors keep track of their goals, progress and final achievements.
1. Try to be more conscious of what you eat. While sweets are hard to resist, try eating a piece of fruit instead of candy. It will satisfy your craving for sugar and is much healthier.
2. Buy a scale for the bathroom. This will help monitor your weight. You can even use a journal to keep track of any changes. A good scale will help you through your weight-loss journey.
3. Increase physical activity. Seniors do not need to join a gym. A simple short walk each day will help burn extra calories. In addition, that walk can help keep your heart healthy. Exercise also increases your mood, so not only will it have physical benefits, but your mental health will improve as well.
4. Discuss weight loss plans with a doctor. You want to make sure your diet is providing you with the intake you need to stay healthy yet at the same time will help you lose weight.
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Many seniors set New Year’s goals, only to find excuses that allow them to abandon them not long after they began in the first place. No matter what your goals are for this year, make sure that you’re part of the minority that actually achieves them, making 2010 a much better year.
1. Focus on fun – particularly when it comes to losing weight or starting an exercise program, the resolution can become a burden rather than something you desire to achieve. Find exercise activities you enjoy, and if your resolutions have nothing to do with weight loss or exercise; ensure you go about attaining your goals in a way that’s focused on fun!
2. Think about your future today – if you have goals for the future, there’s no better time than now to start working towards achieving them. You might have excuses, whether it’s related to your age, your health, the logistics of getting around or something else; but those are aspects unlikely to change so take the bull by the horns and work towards the goals you set
3. Talk to others – if you tell others about your goals, you’ll be more likely to stick to them. It almost creates a challenge, since you’ll be encouraged to tell your friends and family that you’re successful rather than failing at your New Year’s resolutions. This also gives you a support network for encouragement
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
There’s a fine line when it comes to senior issues. Often, ailments that are “normal” parts of aging can have similar symptoms to more severe issues which is why it’s important that caregivers encourage their senior loved ones to seek medical attention for the following issues:
1. Symptoms from medical side effects – side effects that develop from medications should be discussed with a doctor. Some side effects might be normal; others might be a result of mixed medications. All concerns should be addressed with a medical professional
2. Awareness of self-medication – when caregivers see signs that a senior is self-medicating, it should be addressed. Even using over-the-counter medications combined with multiple prescriptions can cause complications
3. Understanding anxiety and depression – unmanaged depression can lead to more serious health complications. Caregivers should recognize the signs and encourage their loved ones to receive treatment
4. Changes in mobility – although physical changes can occur with seniors, changes in mobility do need to be addressed. First, a doctor can investigate any underlying medical problems; and second, changes to a senior’s home can be made to make it a safer environment
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Despite the fact that we know the holidays are meant to be a joyful time, many of us suffer from a case of the holiday blues at this time of year. Especially senior caregivers and the elderly, who find that they have a lot on their minds and a lot on their plates, can find it a struggle to find joy. But here are some tips to get them through the holiday blues:
1. Surround yourself with people – even if you don’t have family or friends around that you can spend time with, do join other social events taking place in your community
2. Volunteer – no matter what’s happening in your life, you’ll feel great when you volunteer and give back to those in need
3. Join a support group – sometimes it’s not easy to talk to family about the emotions you’re struggling with, so join a support group that allows you to share your feelings
4. Don’t put pressure on yourself – it’s okay if you don’t feel like celebrating over the holidays, don’t push yourself. Get involved with those things that make you happy, and don’t get down on yourself if you don’t feel joyful
5. Avoid alcohol – alcohol can depress your mood, so even though the wine and eggnog is flowing over the holidays, stick to the non-alcoholic stuff!
6. Know the signs of depression and seek treatment – the holiday blues are one thing, but you also need to recognize depression and get help
Keeping Aging Relatives in Austin Safe and Independent at Home by providing senior home care for Austin Seniors and Elders. Call Home Care Austin 512-347-9207.
Seniors often do not realize the amount of sodium they ingest each day. It is important to know how much sodium is in the foods that are eaten. Since sodium is associated with high blood pressure, this has become a growing concern in the senior population. Below is a list of tips and facts that Home Care Austin thinks all seniors should implement into their lives to help lower daily intakes of sodium.
