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Healthy Living

How to Fire Up Your Motivation and Overcome Depression

by Guest Blogger
written by Guest Blogger

Depression is one of the most common mental health conditions and affects people of every age, gender, and ethnicity. It is also widespread among seniors.

According to Mental Health America, over 2 million out of 34 million Americans aged 65 and older suffer from depression brought by either an existing health condition or negative life circumstances.

Depression has many symptoms depending on the form, but the most common involve apathy and helplessness. And while the treatment for depression requires medicinal support and therapy, seniors can alleviate these symptoms by boosting their motivation.

what are the most optimal ways for seniors to induce motivation?

Here are a few useful suggestions.

1. Commit to Exercises but Don’t Overdo It

There’s been a ton of research proving the positive effects of exercise on motivation for people who suffer from anxiety and depression.

One of the most recent studies from the McMaster University involved a group of healthy men aged 65 and older who had pre-diagnosed depression and had to follow an exercise protocol for 12 weeks.

The results showed that exercise helped turn on certain genes within the skeletal muscle. These genes impact the main metabolic pathways that trigger the production of mood-enhancing chemicals, such as serotonin, which helps boost motivation.

Exercise undoubtedly helps seniors become more active and motivated, but it’s essential to keep it within limits, especially if you have serious health conditions. You can start with light balance exercises and move to something more active when you feel stronger.

2. Start Learning a Foreign Language with a Native Speaker

Mental activity is another way to boost motivation. It helps distract you from negative thoughts, self-reproach, the feeling of helplessness, and apathy. And one of the best mental activities you can do on an ongoing basis is learning a foreign language.

Why?

The process of learning a new language is complex. You not only learn grammar and vocabulary, but you also enhance your cultural knowledge, learn the customs and traditions of the people who speak a particular language. Hence, learning a foreign language promoted flexible thinking and open-mindedness, effectively distracting you from negativity.

The best way to start learning a foreign language is with a native speaker because no one else will help you understand the language and its peculiarities.

Besides, some languages are impossible to master without a native speaker. For instance, if you decide to learn French, you’ll have to learn the proper pronunciation, which is very difficult unless you have a native speaker working with you.

But, like with physical exercise, don’t overwork yourself with foreign languages. One or two hours a week are enough to keep your brain working and keep your memory functioning.

3. Do Gardening Activities to Unwind

Lastly, you can try gardening as a daily motivation booster. It can be any gardening activity – from a couple of plants in your apartment to an entire backyard full of fruit trees and vegetables.

Research says that gardening is a meditative activity that helps alleviate the symptoms of anxiety and depression. Reportedly, gardening is associated with emotional regulation and promotes mindfulness.

Gardening is the act of caring, and that’s why it is a great motivational activity. It is also an ongoing activity and can be a part of your life regardless of the season or weather.

Much like exercising and learning a foreign language, gardening distracts you from negative behaviors. It is also closely connected with work therapy which doctors often use to help treat severe depression and other mental health conditions.

Final Thoughts

The advantages of all three activities are obvious – they help your brain produce more serotonin, bringing more motivation and productivity. But all these activities only work together with the right treatment and other factors, such as support from your family and your readiness to commit to overcoming depression.

Also, when choosing the activity to boost motivation, think about what you’re comfortable with and what will suit your physical health. And remember – everything is good in moderation. You can even try all three activities, but be gentle with yourself, listen to your needs, and focus on your well-being. This is the only way to tackling depression and anxiety successfully.

Ryan is a passionate writer who likes sharing his thoughts and experience with the readers. Currently, he works as a digital marketing specialist; you can his website here. He likes everything related to traveling and new countries.

 

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Importance of Seniors and Social Connections
Aging

Importance of Seniors and Social Connections

by Carol Marak
written by Carol Marak

A social friendship builds inclusion and connection.

One of the paths to healthy aging includes connecting with peers and building friendships. It’s a known fact, and the effects of isolation are depression and loneliness. And their harm puts an individual at a higher risk for falls (especially the elderly,) chronic diseases, and even early death. Importance of Seniors and Social Connections
One of the paths to healthy aging includes connecting with peers and building friendships. It’s a known fact, and the effects of isolation are depression and loneliness. And their harm puts an individual at a higher risk for falls (especially the elderly,) chronic diseases, and even early death. Importance of Seniors and Social Connections
However, psychologists suggest that loneliness is not the same as being alone; nor does being with other people protect you from feelings of isolation. But psychologist, John Cacioppo, believes the emotion can inflict havoc on the body and brain. Another philosophy insists that loneliness is a failure of social networks. The lonely get sicker than the non-lonely because they don’t have others to take care of them; no social support exists for them.

Social isolation and loneliness are the two biggest risk factors for older adults living alone. Being tucked away in suburbia with minimal access to public transportation is the reason the elderly remain secluded. They can’t drive anywhere; they can’t walk anywhere, and they can’t get any place on their own. They have problems coping with being tucked away and managing their life gets harder when alone.

I hear if frequently when visiting the elder orphan Facebook group. Some members feel very lonely and have difficulty making social connections. The most painful stories to read are the ones that members have after a surgery upon discharge; they have no one to care for them at home. I can’t tell you how many times over the past few months that very issue revealed its thorny head for a member because there have been quite a few.

The graying of America and the suburban population is an echo of the demographic shifts in the country. The U.S. Census Bureau predicts that by 2030, the over-65 population will grow two and a half times, to more than 70 million people, and older adults will add up to 20 percent of the population, up from 12.6 percent. Take a look at the frequency that a boomer turns 65 by watching the real-time, digital counter.
The growing numbers of the elderly population in suburbia corresponds with a rising desire among many older adults who want to age at home instead of moving to an institution. As a result, older people live alone and remain stranded in ill-equipped communities to deliver the services they need.

Unfortunately, the elderly are stuck because they never planned for the later years when they bought two-story homes with expansive yards. The distance between them and the neighbors, an area that was once a treasured solitude, now keeps them disjointed from neighborly connections.

However, if we could convince local city leaders and entrepreneurs to shift a little attention away from the young to the old, then maybe the burden of living alone for the elderly could lighten. The numbers are in—they prove the market validity. In three major cities, Dallas, Portland, and Richmond, the percentage of the population 65 and over living alone ranks from 30 to 37. And since boomers turn 65 every 11 seconds or so, get prepared for more.

I don’t have solutions; however, I do know what it will take for people like me, aging alone, to do it safely and independently with the caring support of peers. We need better public transportation or living options that give us more access to the services we require.

However, psychologists suggest that loneliness is not the same as being alone; nor does being with other people protect you from feelings of isolation. But psychologist, John Cacioppo, believes the emotion can inflict havoc on the body and brain. Another philosophy insists that loneliness is a failure of social networks. The lonely get sicker than the non-lonely because they don’t have others to take care of them; no social support exists for them.

Social isolation and loneliness are the two biggest risk factors for older adults living alone. Being tucked away in suburbia with minimal access to public transportation is the reason the elderly remain secluded. They can’t drive anywhere; they can’t walk anywhere, and they can’t get any place on their own. They have problems coping with being tucked away and managing their life gets harder when alone.

I hear if frequently when visiting the elder orphan Facebook group. Some members feel very lonely and have difficulty making social connections. The most painful stories to read are the ones that members have after a surgery upon discharge; they have no one to care for them at home. I can’t tell you how many times over the past few months that very issue revealed its thorny head for a member because there have been quite a few.

The graying of America and the suburban population is an echo of the demographic shifts in the country. The U.S. Census Bureau predicts that by 2030, the over-65 population will grow two and a half times, to more than 70 million people, and older adults will add up to 20 percent of the population, up from 12.6 percent. Take a look at the frequency that a boomer turns 65 by watching the real-time, digital counter.
The growing numbers of the elderly population in suburbia corresponds with a rising desire among many older adults who want to age at home instead of moving to an institution. As a result, older people live alone and remain stranded in ill-equipped communities to deliver the services they need.

Unfortunately, the elderly are stuck because they never planned for the later years when they bought two-story homes with expansive yards. The distance between them and the neighbors, an area that was once a treasured solitude, now keeps them disjointed from neighborly connections.

However, if we could convince local city leaders and entrepreneurs to shift a little attention away from the young to the old, then maybe the burden of living alone for the elderly could lighten. The numbers are in—they prove the market validity. In three major cities, Dallas, Portland, and Richmond, the percentage of the population 65 and over living alone ranks from 30 to 37. And since boomers turn 65 every 11 seconds or so, get prepared for more.

I don’t have solutions; however, I do know what it will take for people like me, aging alone, to do it safely and independently with the caring support of peers. We need better public transportation or living options that give us more access to the services we require.

Importance of Seniors and Social Connections

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Age-In-Place

Safety Changes To Help Aging Parents Remain Independent

by Kathy Macaraeg
written by Kathy Macaraeg

When you to visit an aging loved one or parent, keep an eye out for safety issues. Here are some safety updates you can make to their home.

Bathroom Upgrade: My parents recently remodeled their bathroom. They put in a higher toilet, which is easier for them to use and installed a shower stall. They aren’t at a point where they really need these safety upgrades, but they plan to stay in their home as long as possible and opted to make the changes now, versus later. If your aging parent can’t afford a complete renovation, you can still install grab bars next to the toilet and in the shower (some cities have free installation programs so ask your senior center). You can also put down a tub mat to prevent slipping in the tub and make sure that they have a non-stick rug for when they get out of the shower. Consider adding a shower bench or seat to prevent falls. For more bathroom safety items go to Senior.com.

Furniture Upgrades: Upgrading furniture isn’t just about home décor. If your aging parent has had their furniture for a long time, they may need to switch out a few pieces to make it easier to get up. We purchased a tall reclining lift chair for my dad last Christmas because he was struggling to get out of the lower arm chair. I had a former client who had very low furniture so she only sat at her dining room table because she had such a difficult time getting up from her couch. Keep an eye out for signs that your aging parent is struggling to get in or out of their favorite chair. These items from Stander are outstanding help.

Entryway Upgrades: I had a client who had a screen door that wouldn’t open well, then a giant plant that she had to walk around to get to a light that was about 20 steps into her home. For so many reasons, that isn’t safe. She had always had her home that way, so it never occurred to her or anyone else to make her entryway safer. The next time you visit your aging parent, make sure that there is proper lighting at the front door, as well as once they get inside. There also shouldn’t be anything blocking or narrowing their home entrance. These are important changes both for fall safety and home security. Having a dark home entrance makes it really easy for someone to hide and overtake a home owner.

Home Security: Since we’re on home security, some home security areas to address with your aging parent include outside lighting, locking all doors that lead into the home (including garage!) and ensuring their extra house key is well-hidden. These are all safety issues I saw with my clients. Some older adults are energy/cost conscious so they don’t like to leave an outside light on. The problem arises when they come home later than planned or as the time changes and it gets dark later. I also had many clients (and my own dad!) leave at least one door unlocked so that they couldn’t get locked out. Not safe! And finally, I had a client who had her spare key in an envelope labeled “spare key” under her back door mat. Way too easy to find. They should either give a spare key to a trusted neighbor or find one of those hollow rocks to hide the key (but put it far away from their front door!).

General Home Safety: Be sure to do a fall proof walk through your aging parents home, as well as a fire safety check. In addition, look for things like super high (or low) storage. For example, my extra blankets are on a very high shelf. To get them down, I need to get a small step ladder and then pull the blanket bag from the top shelf. It isn’t easy at 41, imagine trying to do that at 85! If there are some things that just need to be stored up high or out of the way, be cognizant of when your parent will need them so you can get it for them. Be sure to keep frequently used items in an easy to access location, even if it isn’t a typical storage space. For example, we keep our crock pot in the linen closet since we don’t use it frequently. That leaves more cabinet space for things I use frequently so that I don’t have to store them in the high shelves that I can’t reach.

If you’re struggling to think of what safety issues your aging parent may have, think of the things you do in a week and try to imagine doing them when you are older or ill. For a wide variety of fall prevention products to help you safely age in your own home, go to Senior.com.

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Senior woman standing alone at home
Healthy Living

How Online Support Can Help with Social Distancing

by Kendall VanBlarcom
written by Kendall VanBlarcom

Social distancing is when individuals maintain an increased physical distance from one another. It is used to help communities minimize contagious diseases by reducing the possibility of infection. This is important to our physical health.

The problem is maintaining one’s mental health while social distancing. Humans are social animals, so it feels unnatural to stay away from others. It can underscore feelings of loneliness.

Reach out for personal online support if you feel a lack of social connections is impacting your wellbeing.

Ways People Feel When Isolated

People are unique and they can have different emotional responses to social distancing. But, we are all human. There are common themes connecting how people feel during difficult times. Talking through these emotions with a professional can help to alleviate some of the emotional strain.

  • Anxiety. There can be a lot of fear around a situation that prompts social distancing. If an individual is worried about their health, and the health of loved ones and others in their community, it is natural for a person to have feelings of anxiousness or fear. The situation itself can create anxiety and then, too often, individuals find they have nobody to talk over their fears with.
  • Anger. When people feel a lack of control in their lives, it can lead to frustration and anger. These feelings can bubble up within a person. Then, they may find themselves lashing out at others, family members who call or a stranger at the grocery store. There are healthy ways to cope with irritability. Erupting at others can result in further isolation.
  • Depression. Daily routines can help people who suffer from depression. In many instances, social distancing disrupts those routines. For instance, if someone finds joy from regular breakfast outings with friends, they might find that as they stay home dark feelings grow. Shedding light on these feelings with online support can be helpful.

How to Cope with Social Distancing

Recognize you are not alone, many feel unsettled by social distancing. Once you acknowledge the problem you can seek solutions, from phone calls to online chats.

When you connect with an online counselor, you can find healing through conversation. They can also help you discover ways to improve your life throughout a period of social distance. Suggestions could including breathing exercises or activities such as keeping a gratitude journal or fostering a hobby to boost your mood.

Be kind to yourself and others. Recognize things that are exacerbating any personal stresses. For example, managing the amount of news you watch or read can be helpful. Yes, it can be beneficial to stay informed, but obsessively loading news websites or watching television news channels continually can lead to fearful feelings.

Some people are more prone to having problems with social distancing. This could include individuals who have experienced past trauma or people who have had issues with loneliness in their past.

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Working aged man
Caregiving

How Self-Care Journaling Makes Caregiving Easier

by Carol Marak
written by Carol Marak

My friend and colleague, Elizabeth B. Miller, founder of HappyHealthyCaregiver.com, cared for her aging parents and mother-in-law. The experience inspired her to write the Just for You: A Daily Self-Care Journal. The journal helps family caregivers integrate caregiving and self-care with their busy lives.

As a Certified Caregiving Consultant, Elizabeth advises clients to encourage their loved ones to do as much for themselves as possible. While some activities may be easier for the caregiver to perform, having the aging individual do them requires them to physically move, problem-solve, and interact with others – all critical skills to maintain as they age. To help caregivers do this, she created a journal that provides a simple solution to prioritize daily self-care.

It was Elizabeth’s love of journaling that inspired the book, “I personally love journals and have found writing to be so cathartic. I realized when I am more transparent with my thoughts and feelings, I see myself more clearly.” The Just for You journal is a great start for anyone who is new to journaling, including seniors. Journaling provides many benefits for our aging loved ones. Here are a few:

The Benefits of Journaling

  • Creative Outlet – Journaling boosts creativity. Use colored pencils and markers to doodle, color in the images, and personalize the pages.
  • Keepsake – Each of the journaling prompts helps uncover something about the writer including their dreams, values, favorite items, and the important moments in their lives.
  • These daily writings (in their loved one’s handwriting) will be treasured by future generations.
  • Stress Relief – Many mental health counselors encourage keeping a journal because it provides time and space to process and share our thoughts.
  • Brain & Motor Skills – The act of physically writing and drawing helps keep our brains sharp and improves hand eye coordination. Writing also requires remembering events, concentrating on a single task, and recalling words. Journaling is great exercise for our brains and our hands.
  • Routine – Incorporating a daily journaling habit first thing in the morning or before bed can be an enjoyable daily routine.

 

A few of the other advantages of journaling is that the materials are inexpensive, mobile and don’t require much storage space. All important factors for seniors who may be considering downsizing or are already living in a small space.

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Senior director
Aging

5 Self-Care Activities for Seniors to Stay Active

by Guest Blogger
written by Guest Blogger

If you don’t take care of yourself, you’ll always be stressed regardless of the activities you indulge in. Meditation won’t be effective if you aren’t getting enough sleep. In fact, you might doze off while trying to meditate because you aren’t taking care of the needs of your body. Also, hitting the gym once in a while won’t help you relieve stress if you are always consuming junk food. You need to take care of yourself to improve on different aspects of your life. In this post, we are going to focus on seniors and the activities that will help them stay active.

What is Self-care?

Self-care is defined as what individuals do to boost health to prevent illnesses. This view of self-care factors in hygiene, nutrition, environmental factors, and lifestyle. Here are five activities for seniors that support their physical and mental wellbeing. Let’s get started!

1. Connecting and socializing

Most senior Americans live alone. According to the Community Living Administration, an average of 28 percent of the elderly live alone. A financial investments firm did a study to distinguish between feeling lonely and being alone. The study showed that the majority of seniors are resilient and self-sufficient. And this makes them feel less lonely despite being isolated socially. This has been heightened by the forced quarantine and isolation during the pandemic. Here are some of the best ways for seniors to stay connected in the comfort of their home:

  • Call a loved one: Not every connection has to be high-tech. Use your phone to connect with family, grandkids, and friends you haven’t been in touch with for some time.
  • Chat with neighbors: You can make sure that the people who live close to you are doing well. While chatting, remember to keep your distance to avoid getting infected with the dangerous virus. Also, ask if they need assistance.
  • Exercise regularly: You need to exercise regularly but safely. You can go out with a friend while ensuring that you keep a safe distance. You can also join an online exercise program to stay in shape. Exercising doesn’t mean lifting heavy weights or sprinting. A short walk around the neighborhood is just as effective.
  • Join clubs and groups: Book clubs and discussion groups are now meeting online thanks to the rapid advancement of technology. You can also chat on Livestream that discusses subjects of interest. If you have to go out, always follow COVID-19 protocols.
  • Spend time out: As you relax outside, you can interact with delivery guys or your neighbors. Keep your distance and encourage others to share their exciting stories with you.
  • Use technology: Websites and apps can help in connecting people for various activities, conversations, movies, or even dinner. There are lots of sites and apps that will help you connect with family and friends.

2. Gratitude

Lots of studies have linked gratitude to a host of benefits. A research study conducted by Good Science Center found that these benefits include improved psychological and physical health, life satisfaction, greater happiness, less negativity, and high self-esteem. There are lots of simple tips that you can use to build your sense of gratitude. They include:

  • Starting by giving thanks each day: Being thankful for shelter, good health, family, and friends is important. You should take time to savor the gratitude feeling.
  • Give back: You can volunteer to chat with a community group or donate to charity. This will give you a sense of purpose and fulfillment as you connect with others.
  • Keep a journal: You can write down anything from resting in the afternoon to having the opportunity to meet your loved ones. The key is identifying the things that you are grateful for.
  • Practice mindfulness: Slowing down to appreciate all the small amazing things around you is key. It could be the voice of a loved one, the weather, or your favorite track. Mindfulness will bring comfort, clarity, and peace.
  • Thank everyone: Smiling at strangers, opening a door for someone, or simply saying “thank you” can build a sense of gratitude.
  • Sharing thankful messages: Writing letters or sending gifts to family and friends will enrich your life. Take a couple of minutes to express to them how you feel.

3. Practice relaxation and mindfulness

In recent years, most Americans are practicing mindfulness which has been traced back to the Buddhists. According to a study conducted by Mayo Clinic, mindfulness involves being aware of your senses, being in the moment, free from judgment and interpretation. This form of meditation involves breathing, guided imagery, and other methods to relax the body and mind thus relieving stress. Mindfulness and meditation have been linked to a wide range of benefits for seniors. Here are a few tips that will help you practice mindfulness every day:

  • Go for a walk: Seeing, smelling, and hearing new things outside can relieve stress and help you relax.
  • Listen to relaxing sounds and music: Calm piano music, gentle rain or a babbling water stream can greatly relieve you.
  • Meditate: Finding a comfy chair in a quiet place or doing yoga can help you feel calm
  • Practice controlled breathing: Deep breaths can slow your heart rate, enhance self-awareness, and lower blood pressure.
  • Look at your surroundings: Seeing things that you’ve never absorbed before and appreciating how remarkable you are will boost your self-esteem.
  • Turn off the TV and computer: Putting your electronic gadgets away will help you step away from stress-inducing circumstances and allow you to experience the timeless.
  • Use apps: There are a lot of phone and computer apps that will guide you as you meditate. Some of the most popular apps include Calm, Breath, The Mindfulness App, and Headspace.

4. Prayer

Prayer and meditation are similar to each other in some way. However, there are a few key differences. Meditation focuses on clearing an individual’s mind through a solitary journey while prayer involves using your thoughts and circumstances while building a relationship with high powers. Several articles and studies have reinforced the benefits of prayer and religious faith:

According to a study conducted by Gallup, most of the people who experienced positive mental changes were those who attended services at their places of worship.

An article written by CNN reported that prayer can reduce feelings of anxiety, fear, isolation, and stress. The article noted that prayer is linked to feelings of encouragement, peace, and social support. There are lots of ways that you can pray since different faiths require different methods such as using schedules and specific texts. Some common ways to pray include:

  • Pray at a particular time: A morning prayer sets the tone of the day and allows you to look forward to the upcoming challenges. An evening prayer helps in giving gratitude for the day.
  • Journal praying: This involves summing up your daily thoughts and turning them into prayer.
  • Praying informally: This can be at a quiet time during the day or while taking a short walk. You should express your thoughts and emotions without using religious language.
  • Silent prayer: Prayer is not just about communicating with the Almighty but about hearing too. Use this time to listen attentively.
  • Pray with friends: Teaming up with friends will help you become accountable and encourage you to ask for your teammates’ prayers. You’ll also be blessed for praying for other people.
  • Your heart: What is troubling you? What are you fighting against? What are you thinking about? This is a great place to start when you pray.

5. Read a book

Reading has been linked to decreased heart rate, low blood pressure, and a reduction in stress by the University of Sussex. You only need to read for six minutes to reduce stress by close to 68 percent. Reading can help you learn new things or escape to a different world. If you don’t know where to start, here are a few sites that offer the most interesting books according to your tastes and preferences:

  • Bookish: This site has articles with lists of books that you should read together with recommendations
  • Goodreads: You can list the books that you’ve read, what you want to read, and connect to other people to find out what they are reading. You’ll also receive recommendations according to your tastes and preferences.
  • LibraryThing: This is another popular list builder that will help you stay on track of your owned books and those on your wish list. Upon sign up, you should fill in your preferences to get a list of recommendations.
  • Which book: The site can search for the books you want depending on your location, mood, or characters in the book. If you want to save money, there are lots of free sites such as Open Culture, Free E-books, Project Gutenberg, Book Bub, and Open Library. If you love listening to audiobooks, you can find some at LibriVox, Audible, and Open Culture.

Conclusion

This is the best time for seniors to schedule a time to focus on their physical, mental, and spiritual needs. Even when you have lots of things to do, squeezing some time for self-care will pay off in spades.

Author Bio:

Nick van Migrot is a professional content writer and a member of several writing clubs in Los Angeles, California. He also provides at essay help and assignment help as a part of his hobby. Nick is interested in topics such as business, hospitality, finance, and marketing. He is the father of a lovely toddler and a passionate long-distance runner. Feel free to connect with him on Twitter.

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Portrait of senior man brushing teeth in bathroom
Health Tips

5 Things to Avoid to Prolong Your Teeth Existence

by Guest Blogger
written by Guest Blogger

Good oral hygiene is essential to keep your gums and teeth healthy. You need to form the habit of brushing your teeth at least twice a day and going for dental checkups regularly. Oral health is much more than gum disease and cavities. Research studies have shown that there is a close link between a person’s oral health and overall health.

Health experts have reported that oral health issues are a health burden in the world. When left untreated, gum problems and tooth decay can lead to tooth loss, pain, and low self-confidence. Such issues might lead to speech problems, malnutrition, and challenges in personal life, work, and school. You can prevent these problems by taking care of your teeth and visiting the dentist regularly. Here are five things that you should avoid to prolong the existence of your teeth.

1. Hard candies

Hard candies seem harmless. However, they are among the culprits that cause dental decay. Sucking candy for a long time coats teeth with sugar. And that’s one of the best ways to harm your teeth. Hard candies can damage your teeth because they can break or chip your teeth when biting.

Therefore, if you have a sweet tooth, you should always go to the soft one. Always drink a glass of water after eating candy to flush out excess sugar from your teeth. This is important especially when you can’t brush your teeth afterward immediately. The same applies to all sugary foods and drinks that you consume.

2. Saltines and crackers

Saltines and crackers contain refined carbs that convert to sugar when you chew them. And they lead to cavities due to bacteria that love sugar. Additionally, crackers create a buildup on the premolars and molars. If you consume crackers regularly, you should consider switching to softer carbs.

3. Citrus fruits

Regular exposure to acidic foods can erode the enamel. This erosion makes the teeth susceptible to discoloration and decays over time. While drinking lemon water has lots of benefits, it’s not always good for your teeth. The acidity in the fruits can irritate the gums and lead to painful sores in your mouth. You should limit fruits and juices that contain acid. If you decide to indulge, ensure that you rinse your mouth or drink a glass of water thereafter.

4. Sticky foods

Dried foods are delicious. However, their sticky residue can lead to poor oral health including cavities. Sticky foods destroy teeth and are difficult to eliminate than non-sticky foods. If you want to consume dried fruit or candies, you should rinse your mouth with water thoroughly.

5. Tea or coffee with sugar

Before adding sugar to tea or coffee, you should try consuming its natural form. When you add sugar, it becomes unhealthy and promotes cavities. Drinking tea or coffee regularly can stain your teeth. Additionally, caffeinated tea or coffee can lead to dry mouth and dehydration. Therefore, you should consider having a glass of water after drinking coffee or tea.

Tips to promote oral health

1. Brush your teeth regularly

Most people know that they need to brush their teeth twice a day to eliminate plaque and bacteria and keep their gums and teeth clean. However, brushing is a good practice when you use the right technique. You should brush your teeth in small circular motions to brush every area of the teeth. This process should take around two to three minutes.

You should avoid back and forth motions. Brushing hard or using a toothbrush with hard bristles can damage the gums and enamel. The effects of this include permanent damage to the enamel, tooth sensitivity, and erosion of the gums. You should use a toothbrush with soft bristles and change it after three months when the ends start looking weak.

2. Use fluoride

Fluoride is extracted from fluorine – an element in the earth’s soil. Most experts believe that fluoride prevents tooth cavities. And it’s an essential ingredient in mouthwash and toothpaste. You’ll find dental products that don’t contain fluoride. A lack of fluoride can cause tooth decay.

Most communities in the world have added fluoride to their waters. And these efforts have been supported by the Centers for Disease Control and Prevention and World Health Organization. You can find out if the water in your area contains fluoride by asking the local health authorities. If you use well water, you’ll have to check the level of fluoride in water to determine how much is there.

3. See your dentist regularly

Health experts recommend that everyone should see a dentist after every six months. During your dental examination, the hygienist will remove plaque and tartar from your teeth. The dentist will check for signs of gum disease, cavities, cancer, and other health issues.

Adolescents and young kids should see a doctor after every six months to prevent oral health issues. However, adults who follow the tips that we’ve discussed can go less frequently due to the low risk of oral health problems. How often you visit your dentist will be determined by your age and health history.

4. Avoid smoking

Smoking weakens your immune system and makes it difficult for your body to heal tissues in different parts of your body. Many health organizations have linked smoking to gum disease. People who smoke have a high chance of experiencing slow healing after a procedure. Smoking affects your mouth’s appearance by discoloring your tongue and teeth; not to forget the bad odor.

5. Use a mouthwash

Various studies have shown that mouthwashes can improve oral health. For example, one study found that mouthwash containing antibacterial ingredients helps in controlling gingivitis and plaque. Mouthwashes have essential oils which are effective in maintaining oral health. You need to consult your dentist before investing in mouthwash to make the right decision. Mouthwashes prevent dental problems and bad breath.

Conclusion

Now you know the five things that you should avoid to prolong the existence of your teeth. It’s important to practice dental care to keep your gums and teeth healthy in the long run. Eating a healthy diet, avoiding nicotine, and going for dental checkups regularly will improve your overall health in the long run.

Author Bio:

Jessica Chapman, a writing editor at research paper writing service, essay help and college paper writing services. She is into sport and politics, enjoys traveling.

 

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senior sportswoman exercising and doing lunges on lawn in park
Exercise & Fitness

Physiotherapy For Elders: 7 Powerful Balance Exercises For Seniors

by Guest Blogger
written by Guest Blogger

Increasing balance and developing strength are two things that we should all be concerned about. However, we are many times too busy to consider including these activities into our schedules. As time passes, we realize that we need to be strong to take care of our own bodies and – well, health. To avoid injury, we need to feel confident when walking and be used to working out regularly. This is why we developed a list of seven powerful balance exercises for seniors. Check them out and let’s talk about it!

  1. Walking heel to toe

If you’re wondering how ‘walking heel to toe’ might improve your balance, here’s the answer. It will make your legs stronger and then, your chances are falling won’t be as high anymore. I know you might think that falling is not an option, but in case that happens, you need to be prepared. Here’s how you’ll do it.

Your right foot steps in front of your left foot. When they touch, the heel of your right foot must be touched by the top of your left foot. Then, the opposite thing follows. The heel of your left foot must touch the top of the right foot, and so on. This helps you improve your balance and keeps you in shape. Repeat for at least 15 steps per day.

  1. Rocking the boat

To rock the boat right and help you improve your balance, here’s what you have to do. Stand with both feet looking in the same direction. The space between your feet must be as wide as your hips, don’t forget that. Now level up your head and look up front. Place your entire body weight on the left foot and keep it there for 30 seconds or less. Slowly switch your weight to your right foot and keep it there for 30 seconds or less again. Repeat at least six times per day, recommends assignment help coordinator and former physical therapist, John Butler.

  1. Back or side leg raises

This will give you back the strength you need to start performing even more challenging exercises. Here’s what you have to do. For the back leg raise, use a chair and stand right behind it. Lift your left leg back up without bending or pointing any of your toes. Hold this for about 2-3 seconds and then, switch to your leg. Lift your right leg up, etc. Repeat 10 times per leg. This exercise will strengthen your lower back muscles and bottom.

For your side leg raises, lift your legs sideways instead of backways. Use the chair to help you stay balanced. Repeat at least 15 times per leg. This exercise is mostly for balance, but it might also help you strengthen your side muscles.

  1. Wall sits

Having worked for an assignment help company for so long, my sciatica couldn’t function properly anymore. I sat down way too much completing all the work that I was assigned. This is when I discovered that wall pushups can really strengthen your legs and diminish sciatica pain. Wall sits are the way to go. Get yourself a fitness ball and push it all the way to the wall. Now slowly sit on it. As soon as you touch it, get back up, normal position, feet in hip-width position. Repeat at least 15 times.

  1. Hands and fingers

You must also improve your flexibility! Here’s what follows. You don’t have to stand up; simply pretend that there is a wall right in front of you and start wiggling your fingers. Keep going for 30 seconds. Next, touch your right hand with your left hand behind your back. Stretch for 5-10 seconds, then bring them back to normal position.

  1. Your regular calf stretches

Another good strengthening exercise is the calf stretch. Find a clear wall, face it, and then place both of your hands at eye level. Your right leg goes behind your left leg and your heel stays on the floor. Your left knee bends. Stretch like this for about 15-30 seconds per leg.

  1. Marching in place

Balance is one of the benefits of the marching in place exercise. Stand upright and lift one of your knees high. Then slowly lower it and slowly start lifting the other leg. Lift and lower, lift and lower, lift and lower at least 20-30 times.

Wrapping Up

These exercises will help you stay in shape, take care of your body and overall health. Ensure that you stay strong and going. Good luck, you got this!

Author Bio:

Jennifer Holland is a professional essay writer with 3 years of experience who has been working for SuperiorPapers. While working for the best essay writer service, she writes about education, student life, and career development. She helps students get their dream job by offering them her excellent writing skills and knowledge.

 

 

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Senior Man Taking Medicine
Food & Recipes

6 Nutrient Deficiencies Common in Older Adults

by Guest Blogger
written by Guest Blogger

Just like bricks fit together to make a building, vitamins and minerals fit together to make your body strong and stable. But remove a few minerals here and a few vitamins there, and that stable structure becomes flimsy and weak!

This may not surprise you. But what may surprise you is just how nutrient-deficient older populations really are…

Researchers recently investigated this issue. They pored over studies on the habitual dietary intake of adults 65 years and older across 20 Western countries. Afterward, they published their findings in the British Journal of Nutrition (BJN).

Turns out, those who are 65+ are often nutrient-deficient! Specifically, older adults were deficient in six micro-nutrients: vitamin D; thiamin; riboflavin; calcium; magnesium; and selenium.

Let’s investigate these deficiencies and their effects on the body:

  1. Vitamin D

The BJN study reported a stunning 84% of men and 91% of women don’t get enough vitamin D! As you may know, vitamin D is crucial to bone health. Vitamin D helps maintain calcium balance, as it facilitates intestinal absorption of calcium. It also helps keep you healthy by bolstering your immune system. And that’s just the start!

  1. Thiamin

Thiamin is actually a B vitamin (B1 to be exact). Thiamin helps produce the energy your cells make, in the form of ATP (adenosine triphosphate). A thiamin deficiency can affect the cardiovascular, nervous, and immune system, and lead to chronic diseases like wet beriberi (a cardiovascular condition) and Wernicke-Korsakoff syndrome (a neurological disorder). What’s more, you can suffer burning and tingling in the toes and feet, and degradation of your muscles. And the BJN study found that 50% of men and 39% of women aren’t getting enough B1.

  1. Riboflavin

Riboflavin is another B vitamin (B2). And like thiamin (B1), it’s crucial for growth, energy production, and physical performance. If you’re riboflavin-deficient, you may struggle with conditions including: fatigue; digestive problems; vision problems; sensitivity to light; and more. And the BJN study reported 41% of men and 31% of women aren’t getting enough B2.

  1. Calcium

Your body contains more calcium than any other mineral. When you think of all the bones in your body and how calcium is a main “ingredient”, it’s easy to see why! Yet despite calcium’s presence in the body, many people still aren’t getting enough.

You may be surprised to know just how calcium-deficient older populations really are. According to the BJN meta-study, nearly two-thirds (65%) of men had inadequate calcium levels. And nearly three-quarters (73%) of women suffered the same!

  1. Magnesium

Magnesium is another well-known mineral in bone health. Magnesium helps your body use calcium, among countless other bodily processes. Magnesium can also influence muscle mass development and performance in older adults. Unfortunately, nearly three-quarters (73%) of men and almost half (41%) of women were magnesium-deficient in the BJN study.

  1. Selenium

Did you know selenium is one of the 13 minerals your bones need to stay healthy? What’s more, a selenium deficiency can cause a whole host of other problems. Some more notable issues include higher rates of cancer and heart disease, lowered immunity, and brain aging. And 30% of men and women were selenium-deficient in the BJN study!

These vitamins and minerals work together to help your body function properly. Yet the BJN study reveals many older adults aren’t getting enough — which is a big problem when you consider the mental and physical effects we’ve just discussed!

As the researchers in the BJN study said, “micronutrient deficiencies pose a considerable threat to independence and longevity.”

So it pays to be aware of the prevalence of these deficiencies. And if you’re worried your diet isn’t providing you with all the nutrients you need, you may want to consider a natural supplement and/or B complex vitamin!

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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