JustCare

Author: Halah Flynn

  • How to talk to a loved one about alcohol

    How to talk to a loved one about alcohol

    Alcohol use is a growing issue for older adults, who report binge drinking more frequently than any other age group in America. The symptoms of alcohol dependency —memory loss, difficulty balancing, unstable moods, and fragility — often get mistaken for signs of aging, which makes it easy for medical providers and caregivers to overlook. The infographic below, created by Nursing@USC’s online FNP program, based on the original research by the program’s own Dr. Benita Jeanne Walton-Moss, explores the fundamental strategies of addressing alcohol dependency with women over 65.

    How to talk to a loved one about alcohol:

    ● Familiarize yourself with standard drink sizes: Before you can accurately assess drinking habits for yourself or someone else, revisit the standard sizes of different types of alcoholic beverages (like the pictures shown below). Especially for red wine, it’s easy to overestimate a standard pour when the drink itself only takes up a small portion of the glass. People often forget how small a standard drink looks and can get carried away with servings.

    ● Take the time to talk through each question: Even though the questions recommended in the graphic seem simple, the answers can be complicated, daunting, and often hard to admit. Women over the age of 65 grew up in a time when drinking alcohol was deemed a social taboo, so articulating answers can come with difficult nuances. Taking the survey question by question, and allotting time for discussion between each can help keep everyone on the same page.

    ● Maintain a positive, sensitive attitude: Because conversations about alcohol can feel awkward, it’s important for caregivers to stay positive and empathetic when broaching a sensitive subject. Showing a compassionate interest and level of understanding helps people feel comfortable and valued, especially when discussing potential lifestyle changes.

    What’s most important for facilitating a meaningful discussion about alcohol, is to position yourself as an advocate for your loved ones, and let them come to a decision when they’re ready. Consult a doctor or nurse practitioner about strategies that are right for your loved ones, before approaching the situation on your own. If you or someone you know is at risk of alcohol dependency or misuse, visit www.niaaa.nih.gov for more information and click here for information on Medicare coverage of alcohol counseling.

    alcohol-dependency-older-women_infographic

  • Good Grief: A Guide to Navigating Loss

    Good Grief: A Guide to Navigating Loss

    Each year 2.5 million people die in the U.S. Loss is an inevitable part of life. And, people increasingly must cope with the death of loved ones over the course of older adulthood. While the instinct may be to brace yourself against the emotional wave of grief, studies show that exploring all the accompanying feelings is a critical part of understanding, navigating and accepting a loss.

    The coping process affects the mental, physical and emotional well-being of all those affected by loss, so it’s important to address the changes in your body, mind and soul, whether it’s with a family member, caregiver, doctor or nurse practitioner. Here are a few places to start:

    1. Practice mindfulness. Avoiding the pain of loss lets it build internally over the course of time, so it’s better to address your feelings as they come. Acknowledging your feelings is the first step to mindfulness, which is the practice of non-judgmental awareness of your conscious thoughts and feelings. And keep in mind that it takes time to mourn a loss.
    1. Talk to caring friends, join a support group or get professional help. Many adults see a grief counselor at the onset of a loss, but talking to a mental health care provider or caregiver repeatedly can help establish emotional and behavioral patterns that might affect the grief process. Consistent visits to a counselor can help you get more comfortable with opening up about your thoughts over time.
    1. Pay attention to your diet. Grief can manifest in appetite changes, which lead to under- and over-eating. Keeping track of new eating habits, cravings and weight fluctuations can highlight a need to readdress your nutrition. Sharing a meal with a family member can be a simple and fulfilling way to stay accountable for your eating habits.
    1. Get closure. You can pay homage to loved ones by visiting their grave, writing a letter, creating an artistic tribute, or talking about them to your friends or family. There’s no limit to the opportunities for closure, and many adults pursue more than one method.

    These are only a few of the dozens of ways adults can pursue healthy habits when navigating the loss of a loved one. If you or someone you know needs help, visit https://www.mentalhealth.gov/get-help/ or talk to a health care provider today.

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  • Caring for LGBT older adults

    Caring for LGBT older adults

    The Administration on Aging estimates that there are 1.5 million LGBT older adults in the United States and that the number will double by the year 2030. Combined with a growing aging population, it’s clear that more medical research must be dedicated to identifying and addressing health disparities in the LGBT community.

    In the meantime, it’s important for older adults, their families and caregivers to understand the challenges that LGBT older adults face and work together to find ways to meet their diverse needs. Talking to your doctor or nurse practitioner is always the first step to addressing any health-related needs. Below you’ll find a few points that might be worth asking about at your next visit.

    1. Social Determinants — Many social factors contribute to health outcomes over the course of a patient’s life, like housing, economic status, education, transportation and health care; these factors are called social determinants, and affect everyone differently. According to Healthy People 2020, many of these determinants are often tied to discrimination against the LGBT community, including a shortage of social programs, health care professionals, and legal protections for LGBT people. The scope of these determinants are changing as the landscape of American social justice evolves, so it’s important to discuss any needs or concerns with your provider.
    2. Mental Health Care — Social isolation is a high risk for LGBT adults, because social circles and engagement tend to decrease as people age. Though many adults report that they feel more socially open and accepted in recent years because of American cultural and political shifts to protect the LGBT community, it’s important to address how social stigmas can affect people’s mental health. Finding empowering communities is critical for the wellbeing of all aging adults, but especially those who have or currently feel discriminated against.
    3. Health Disparities — A study in the American Journal of Public Health showed that LGBT adults are at higher risk for chronic conditions and STDs, as well as less likely to seek health screenings in the early stages of a developing condition. Access to care and improved health literacy can encourage LGBT older adults to take charge of their health outcomes, but caregivers, family members and medical providers have to take the time to empower them to do so. Answering questions, listening intently and including people in their health decisions are all ways to improve health literacy long-term.
    4. Cultural Competency — Many states have legislation that requires cultural competency training and regulations for all medical providers, in order to ensure quality care for all patients in the LGBT community. The Affordable Care Act followed suit in 2016 when the Department of Health and Human Services established federal anti-discrimination provisions that protect LGBT patients when seeking health care and services.

    In 2011, the Institute of Medicine released a report that said, “while LGBT populations are often seen as a single entity for research and advocacy purposes, each [lesbian, gay, transgender, bisexual] is a distinct population group with its own specific health needs.” Addressing these needs are a critical part of ensuring that LGBT adults age happily and healthfully.

  • 5 Ways Late-Life Divorce Can Affect Your Health — and What to Do About It

    5 Ways Late-Life Divorce Can Affect Your Health — and What to Do About It

    Years of research indicate that a lifestyle of companionship yields more positive health benefits, but those divorcing late in life are not bound by the risks of solitude — if they put forth the energy, that is. Active efforts to maintain health in the face of a divorce can curb the negative impacts of abrupt lifestyle transitions. If you’re currently in the process of ending a marriage or are divorced, check out the potential ways that divorce can affect your health — be sure to talk to your doctor or nurse practitioner about any concerns.

    ● Chronic Health: The risk of conditions like heart disease, diabetes and cancer increase for divorced and widowed people by 20 percent, according to a study published in the U.S. National Library of Medicine. Attending annual physicals and check-ups for existing chronic conditions can help mitigate this risk. Make sure you talk to your medical provider about your health concerns, and stay away from lifestyle choices that can contribute to chronic conditions, like smoking, excessive drinking and eating sugary foods.

    ● Mental health: Starting a new chapter of life on your own can yield uncertainty, which undoubtedly leads to anxiety for many older adults. Navigating major transitions that occur after a divorce — finding a new living space, establishing new financial patterns — can create a lot of stress when adjusting quickly between two very different lifestyles. Seeing a counselor regularly can help you manage changes in your mental health, practice mindfulness and establish a routine of self-care.

    ● Weight management: Though weight fluctuation often occurs after any major transition in life, changes in weight often come after a divorce for several reasons. For one, shifts in appetite are closely linked to mental health changes, and can result in significant weight fluctuation. Furthermore, married adults are more likely to eat meals together, which keep diets regular and well-rounded. Sharing meals with a companion after divorce is an easy way to exercise self-care and consistency — both of which affect metabolism. Keep in mind that Medicare covers weight-loss counseling.

    ● Fitness routine: Many older adults also rely on their spouse as an exercise buddy, so a parting of ways can leave one at a loss for a fitness partner. Looking into community circles for single adults is a quick way to find a friend with similar exercise interests, or even a group class at a local gym.

    ● Social engagement: Beyond just having a fitness buddy, it’s important to make sure you still find companionship for your day-to- day activities. Seek out people who enjoy the same hobbies as you, like gardening, traveling, or playing sports. Whether it’s a caregiver, family member or friend, spending quality time with others is a pivotal aspect of self-care, and should be treated as a primary aspect of maintaining health.

    While these aren’t all the ways that mid or late-life divorce can affect your health, they encompass a starting point for older adults who want to ease their transition out of a marriage. Everyone’s experience is unique, so it’s important to discuss any health or lifestyle-related choices made with a medical provider or caregiver.

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  • Health resolutions for 2017

    Health resolutions for 2017

    We’re well on our way through the first month of 2017 — about the time that most people start giving up their New Year’s resolutions. So how can you stick to your health resolutions this year? Think of them as goals; you’re more likely to accomplish something if you are working toward it, instead of being confined to it.

    1. Find a health care buddy, and spend time with your buddy regularly. Whether you’re going on walks or eating healthy meals together, keeping up with a buddy is a great way to help you meet your health goals. Track your progress together and encourage each other. Chances are, your buddy will keep you accountable for more than just one of your resolutions.
    1. Try a new hobby — or return to an old one. Sticking to habits can help with anxiety, depression and other signs of mental illness, so choosing a hobby is a great way to relieve stress and stay mindful. Visit your community center or contact your local area agency on agency to find resources for group classes and clubs, or look into your social networks to find opportunities near you.
    1. Visit your doctor or other medical care provider. Annual visits to a doctor or family nurse practitioner can help you address new health concerns as you age. At each visit, be sure to discuss your current medications, exercise habits and whether they are still working for you. Keep in mind that Medicare covers the full cost of an annual wellness visit as well as a range of other preventive care services.
    1. Eat more fruits and vegetables. Dieting is one of the most popular New Year’s resolutions, Instead of cutting entire food groups from your diet, try adding fresh items to each meal. Whether it’s a food you’ve always wanted to try, or a new twist on a favorite dish, including produce–fruits and vegetables–is a healthy way to add more vitamins and minerals to your diet.

    What other goals do you have for 2017? Let us know in the comments below!

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  • Help yourself: Think outside the box with diet and exercise

    Help yourself: Think outside the box with diet and exercise

    People are often pushed away by the thought of “diet and exercise” as a cure-all. The problem is the mental approach many of us take at the onset. We can focus on the challenges of incorporating physical activity and new nutrition habits into our daily lives. Or, we can help ourselves and think outside the box with diet and exercise. Thinking outside the box has its benefits!

    Physical Activity

    At any age, being active on a regular basis is beneficial to physical and mental health — this is not news. However, one of the most common mistakes we make is with our synonymous use of exercise and physical activity. Though both burn calories, exercise is structured aerobic activity that develops muscle, while physical activity is any instance of movement that increases blood flow. In other words, it doesn’t have to be intense. You might be surprised to realize how often you are being physically active — it includes things like walking your dog, taking the stairs or gardening.

    For older adults, being physically active can increase their ability to complete regular tasks on their own and maintain independence in general. It helps promote a strong and healthy heart. And, a strong and healthy heart also increases immunity to infectious diseases and viruses, and it reduces the risk of dangerous complications that can lead to hospitalization.

    The National Institute on Aging proposes some simple ways to incorporate more physical activity into your daily life:

    • Walk every aisle of the grocery store when you go shopping
    • Walk around the block when you go out to get the mail
    • Get off the bus one stop earlier or park your car further away from your destination and walk the extra distance
    • Lift the milk carton or a one pound can a few times before putting it away
    • Walk up and down the steps a few extra times

    The National Institute on Aging also recommends having an “exercise buddy,” a health care buddy, be it a neighbor, friend or family member, who takes walks or yoga classes with you.  If you don’t already have an exercise buddy, there are easy ways to find one. There may be a walking club at your local mall or an exercise class at a nearby senior center.

    Nutrition

    Junk food and added sugar are harmful to health at any age, but can be particularly detrimental to adults with chronic conditions like diabetes or heart disease. While going on a strict diet is likely to be disruptive to your digestive system and mood, try approaching your meals with nutrition in mind. Think — Am I getting enough protein or calcium in this meal? How can I increase the amount of vitamins and minerals by eating different foods?

    By approaching nutrition as an added element to your comprehensive diet, you can improve your mental and physical well-being without the stress of cutting out entire food groups.

    Studies show that even a small amount of physical activity and attention to nutrition can have a variety of health benefits. Approaching these recommendations with a positive attitude not only helps you take the first step toward incorporating them into your life, but also helps you stick with them long term. While it may seem intimidating, you don’t have to navigate your health needs alone — talking to a doctor or family nurse practitioner can help define which specific activities and nutritional elements are right for you.

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  • Weight management tips for older adults

    Weight management tips for older adults

    Obesity is a high-risk health issue in the United States and is associated with intensifying the impacts of chronic disease in old age. And, more than three in ten older adults are obese. Despite the unique implications of the obesity paradox, it’s important for older adults to actively manage their weight. Below are good practices to follow. The best strategy may be to start by talking to a health care practitioner.

    The CDC reports that losing 5-10 percent of body weight can have benefits for individuals who have been prescribed weight loss. Blood pressure, cholesterol and sugar levels are likely to improve even for individuals who are still categorized as obese or overweight by a health care professional.

    Understand types of weight gain

    • Obesity is excess accumulation of body fat, either just below the skin or around organs. Healthy eating habits and regular physical activity can limit the excess fat, but obesity is often rooted in more complicated, chronic conditions like diabetes or physical impairment.
    • As adults retire from their jobs or become less mobile, they use their muscles less frequently, which leads to sarcopenic obesity. Sarcopenic obesity is common in older adults; muscle loss contributes to fat retention. Staying active, even minimally, can help mitigate this.

    Assess your weight at home

    • Calculate your body mass index: BMI is the most commonly known method of determining body composition. To calculate, divide your height by the square of your weight using this calculator from the National Heart, Lung, and Blood Institute. It helps to screen for weight categories that indicate high-risk circumstances.
    • Measure your waistline: This method may be more valuable than calculating BMI because it can yield a more accurate illustration of body composition. This is specific to older adults because the BMI often overestimates body fat as aging results in loss of height.

    Talk to a doctor or healthcare provider

    Find yourself a health care buddy

    Finally, ask a caregiver, family nurse practitioner or doctor if you suspect that you or a loved one needs help with addressing obesity risks. What works for one individual might not be right for another, so it’s important for adults to establish measures that enable best practices for their specific needs.

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  • The Obesity Paradox: What does it mean for you?

    The Obesity Paradox: What does it mean for you?

    Obesity has long been a high-risk health threat in the United States; more than one in three adults are obese. However, the implications of obesity for older adults are more complicated than the well-known narrative of weight gain causing chronic conditions. The obesity paradox suggests that higher average weight can mean a longer life expectancy. It’s important for older adults and their caregivers to understand how to address weight gain in the context of a healthy, individualistic lifestyle.

    Defining Obesity: Obesity is excess accumulation of fat in the body. Lifestyle choices like diet and exercise can contribute to weight gain The preexistence of medical conditions or the experience of immobilizing injuries also can contribute to weight gain.

    Measuring obesity: Younger adults often rely on the Body Mass Index to measure weight composition. But many studies show the inaccuracy of the BMI system when applied to older adults. Measuring the waistline may be a better alternative when it comes to older adults; that measure can be compared to height and weight for a more accurate analysis of weight distribution.

    What is the Obesity Paradox? Several studies have revealed a counter-intuitive concept that associates a higher average weight with a longer life expectancy. In other words, the optimal weight for survival increases with age. The reasons for these findings are varied, but they emphasize that body composition is more complicated than we might think. (That said, experts see many health risks for older adults with a high body mass index–30 kg/m2 or higher.)

    What does it mean for you? Caregivers and family members of obese or overweight older adults should understand that increased body size does not necessarily pose a threat to health, or risk complicating existing chronic conditions, and has actually been associated with longer life expectancies.

    The reasons behind the obesity paradox are not universally understood. In no way does it mean that healthy adults should try to gain a lot of weight. However, it does mean that heavier adults might be at lower health risk than they think.

    All adults and their caregivers should be familiar with specific medical risks of obesity, and understand that the idea that a fatter body signifies poor health is too simple. Older adults should seek help from a doctor or family nurse practitioner, who can evaluate their loved one’s specific conditions and prescribe measures that best fit the situation.

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