Colorectal cancer remains one of the leading causes of cancer-related deaths worldwide, yet it is also one of the most preventable when detected early. Colonoscopies and early screenings have proven pivotal in decreasing both the incidence and mortality of this disease. In this article, we explore the importance of colonoscopies, the benefits of early screenings, rising cancer rates in younger adults, and other crucial insights that underscore the need for proactive gastrointestinal health management.

Understanding Colonoscopies

A colonoscopy is a medical procedure that allows doctors to examine the inner lining of the large intestine (colon and rectum) using a flexible, lighted instrument known as a colonoscope. This procedure is invaluable for several reasons:

• Detection of Abnormalities: Colonoscopies can identify polyps—small growths in the colon that may develop into cancer over time if left untreated. Detecting these lesions early allows for removal during the same procedure, thereby preventing potential progression into malignancy.

• Diagnosis of Conditions: Beyond cancer prevention, colonoscopies are also used to diagnose inflammatory bowel diseases (IBD) such as ulcerative colitis and Crohn’s disease, as well as other issues like bleeding sources and chronic diarrhea.

• Therapeutic Interventions: In some cases, the colonoscopy procedure can also include therapeutic maneuvers, including polypectomy (removal of polyps) or hemostasis (stopping of bleeding), making it both a diagnostic and treatment tool.

The Role of Early Screenings

Early screening is one of the cornerstones in the fight against colorectal cancer. As many patients do not experience symptoms in the initial stages of the disease, routine screening becomes essential. Key points include:

• Reduction in Mortality: Studies have shown that regular screening procedures, such as colonoscopies, can reduce colorectal cancer deaths by up to 60% in populations at risk. Early detection means that cancer is more likely to be caught at an early stage, when it is most treatable.

• Screening Guidelines: Medical guidelines generally recommend that individuals at average risk begin colorectal cancer screenings at age 45 or 50. For those with a family history or other risk factors, doctors may advise starting earlier and screening more frequently.

• Preventive Healthcare: Early screening is not just about cancer detection; it is part of a broader preventive healthcare strategy. By engaging in regular health check-ups, patients can maintain an ongoing relationship with their healthcare providers, ensuring any potential issues are addressed promptly.

Explore colorectal cancer screening recommendations here.

Rising Rates and a Shift in Screening Guidelines

In recent years, there has been a concerning rise in colorectal cancer diagnoses among younger adults. According to the American Cancer Society, rates of colon cancer have been increasing in people under 50—a group historically considered low-risk. In response to this alarming trend, screening guidelines have been updated.

• Lowered Screening Age: The U.S. Preventive Services Task Force and the American Cancer Society now recommend that adults at average risk begin colorectal cancer screening at age 45, rather than the previous age of 50.

• More Awareness for Young Adults: Symptoms like unexplained abdominal pain, blood in the stool, or sudden changes in bowel habits should be taken seriously at any age—not just later in life.

• Increased Risk Factors: Rising obesity rates, sedentary lifestyles, and poor dietary habits are believed to contribute to this increase, highlighting the importance of lifestyle awareness and early intervention.

These changes underscore the importance of regular screenings and public awareness, regardless of age. Early detection is not just a recommendation—it’s a powerful tool in saving lives.

Benefits Beyond Cancer Prevention

While the prevention and early detection of colorectal cancer are the most well-known benefits, the value of colonoscopies extends further:

• Improved Quality of Life: Early intervention can prevent the severe complications associated with advanced colorectal cancer, which may include surgical interventions, lengthy hospital stays, and diminished quality of life.

• Economic Advantages: Early detection and preventive measures can significantly reduce treatment costs. Advanced cancer treatments are not only more intensive but also more expensive. Preventing cancer from developing or catching it early can lead to lower overall healthcare costs for individuals and the health system.

• Peace of Mind: For many, the assurance that comes with knowing they have undergone a thorough screening process can relieve the anxiety associated with the possibility of having undetected disease. This mental well-being is an important part of overall health.

• Broader Diagnostic Insights: Occasionally, a colonoscopy may reveal other aspects of gastrointestinal health that require attention, leading to early treatment for other conditions that might otherwise have been overlooked.

Preparing for a Colonoscopy

Preparation is a crucial part of ensuring that the colonoscopy yields accurate, useful results:

• Dietary Adjustments: Patients are typically advised to follow a clear liquid diet for a day or two before the procedure to ensure that the colon is clean.

• Bowel Preparation: A prescribed laxative regimen is often necessary to clear out the colon. Although this part of the process can be uncomfortable, it is fundamental to the success of the procedure.

• Sedation and Safety: Most colonoscopies are performed under sedation, making the procedure safe and generally well-tolerated. Patients need a companion for transportation post-procedure due to the effects of sedation.

• Follow-Up Care: After the procedure, patients are usually monitored for a short period. If polyps or other findings are detected, further appointments or additional tests may be scheduled to ensure full recovery and ongoing health monitoring.

Learn more about what to expect and how to prepare here.

Common Concerns and Myths

Despite the clear benefits, some myths and concerns about colonoscopies persist:

• Fear of Discomfort: Modern colonoscopy techniques have improved comfort levels significantly with the use of sedation and advanced, thinner colonoscopes. Patients report minimal discomfort, and the brief period of inconvenience is far outweighed by the long-term benefits.

• Safety Concerns: As with any medical procedure, there are risks. However, complications from colonoscopies are extremely rare. When performed by an experienced professional, the procedure is widely regarded as safe.

• Embarrassment: Many patients feel embarrassed about a procedure that involves the colon. However, medical professionals handle the process with discretion and professionalism, ensuring that patient dignity is maintained at all times.

Emerging Trends and Future Directions

Advancements in medical technology and research continue to enhance the effectiveness of colonoscopies and other screening methods:

• Enhanced Imaging Technologies: Innovations such as high-definition endoscopy and virtual colonoscopy (using CT scans) have improved the accuracy of screenings.

• Genetic Testing: In the future, genetic screening may complement colonoscopy procedures, especially for individuals with a family history of colorectal cancer, allowing for even more personalized screening protocols.

• Artificial Intelligence: AI is beginning to play a role in colonoscopy by assisting physicians in identifying subtle lesions that might otherwise be overlooked. Early studies suggest that these technologies could further reduce the risk of missed lesions, improving diagnostic accuracy.

Colonoscopies and early screenings represent a critical pillar in the prevention of colorectal cancer. They not only offer a window into the health of the colon but also empower patients to take a proactive stance in their healthcare. With advancements in technology and a better understanding of preventive medicine, the future looks promising for reducing the burden of colorectal cancer. Embracing routine screenings, dispelling myths, and understanding the broader benefits can lead to a healthier, more informed society.

Taking care of one’s health is a multifaceted journey. Regular communication with healthcare providers, adherence to recommended screening schedules, and a commitment to preventive measures ensure that individuals can take control of their long-term well-being. After all, early detection and prevention are the keys to mitigating risks and enhancing quality of life.

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A Key to Personal Empowerment and Better Outcomes

Navigating the complexities of the healthcare system can often feel overwhelming. Whether you’re dealing with a chronic condition or simply managing routine health concerns, being an active participant in your care is essential. Advocating for yourself in a healthcare setting means understanding your rights, communicating effectively with medical professionals, and ensuring that your care aligns with your needs and values. This article explores the importance of self-advocacy in healthcare, the challenges you may face, and practical strategies to empower yourself to take charge of your health.

The Role of Self-Advocacy in Healthcare

Empowerment and Informed Decision-Making:
Self-advocacy in healthcare is not just about speaking up; it is about becoming an informed participant in decisions that directly affect your well-being. When you take an active role in your care, you’re more likely to ask meaningful questions, understand your treatment options, and consent to therapies that reflect your personal values. This involvement fosters a sense of empowerment and helps counter feelings of vulnerability that often accompany illness or medical uncertainty.

Improved Communication with Providers:
Effective communication is the cornerstone of high-quality healthcare. By advocating for yourself, you promote a dialogue where your concerns are heard and addressed. Clear communication helps ensure that your symptoms, preferences, and potential allergies are adequately recorded and considered. When healthcare providers are aware of your perspective, they are better equipped to tailor their recommendations and avoid miscommunication that can lead to errors or delays in treatment.

Better Health Outcomes:
Numerous studies have indicated that patients who are proactive and well-informed about their healthcare tend to experience better outcomes. When you advocate for yourself, you’re more apt to notice subtle changes in your condition, adhere to medication plans, and follow through with recommended lifestyle adjustments. This vigilance often translates into earlier interventions and a more collaborative approach to managing your health, ultimately leading to improved treatment results.

Common Challenges in Being Your Own Advocate

Systemic Complexities:
The modern healthcare system can be complicated. Insurance policies, a myriad of specialist referrals, and varying hospital protocols can make it challenging to receive consistent and coordinated care. This bureaucratic intricacy often discourages patients from voicing their concerns or questioning the status quo.

Power Dynamics in Healthcare Settings:
Many patients feel intimidated by the perceived authority of doctors and medical staff. The traditional dynamic, where the clinician’s expertise is rarely questioned, can inhibit patients from actively participating in discussions about their care. Overcoming this barrier is essential for ensuring that your voice is incorporated into the decision-making process.

Limited Health Literacy:
Understanding medical terminology, test results, and treatment plans is crucial but can be challenging without a background in healthcare. Limited health literacy can leave patients feeling ill-equipped to engage in meaningful conversations with their providers. However, this can be addressed through education and accessing reliable resources.

Strategies to Enhance Your Self-Advocacy

Educate Yourself:
Knowledge is power. Start by educating yourself about your condition, treatment options, and the medications you are prescribed. Utilize resources from reputable sources such as national health organizations, patient education websites, and medical journals. Even a basic understanding of your diagnosis can help you ask pertinent questions and better comprehend the suggestions offered by your healthcare team.

Prepare for Appointments:
Before visiting a healthcare provider, prepare a list of questions or topics you want to address. Bring along a trusted friend or family member if you feel this will help bolster your confidence or provide additional perspective. Remember, your appointments are a forum for your concerns, and preparation can significantly enhance the quality of the conversation.

Keep Detailed Records:
Maintain a personal health journal that includes your medical history, current medications, test results, and a log of your symptoms. This documentation will not only help you keep track of your progress over time but also serve as a useful reference during consultations with your providers.

Clarify and Confirm:
During consultations, ask for clarification when medical jargon or complex instructions are not fully understood. Don’t be afraid to ask your provider to repeat or rephrase explanations. Confirming your understanding of the treatment plan or next steps ensures that you leave the appointment with a clear grasp of what is expected.

Utilize Support Networks:
Engage with patient advocacy groups or online communities related to your condition. These networks can offer support, share experiences, and provide insights into successful advocacy strategies. Often, knowing that others have faced similar challenges and succeeded in navigating the healthcare system can be both reassuring and empowering.

Know Your Rights:
Familiarize yourself with patient rights and confidentiality regulations. These rights are designed to protect you and ensure fair treatment within the healthcare system. Knowing your legal entitlements can give you the confidence to ask for second opinions, request additional tests, or even change providers if necessary.

The Future of Self-Advocacy in Healthcare

As healthcare continues to evolve with technological advancements such as telemedicine, digital health records, and personalized medicine, the importance of self-advocacy will only grow. With more tools at your disposal to monitor, track, and manage your health, an informed patient is better positioned to collaborate with healthcare professionals. This dynamic collaboration not only enriches your individual care but also contributes to systemic improvements by highlighting gaps and opportunities for more patient-centered practices.

Being your own advocate in healthcare is more than a personal strategy—it’s a mindset that empowers you to take charge of your well-being. By educating yourself, preparing thoughtfully for medical appointments, and asserting your rights, you can help ensure that your care is responsive and respectful. This active participation not only leads to better health outcomes but also enriches the overall quality of your healthcare experience. In the increasingly complex world of medicine, self-advocacy is a fundamental step towards achieving a healthier, more informed, and empowered life.

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How to Spot the Signs and Offer Support

As we age, maintaining strong social connections becomes more important than ever. Yet, many older adults find themselves experiencing isolation and loneliness due to factors like retirement, the loss of loved ones, mobility challenges, or health issues. According to the National Institute on Aging, social isolation and loneliness are not just emotional concerns—they’re linked to serious health risks, including depression, cognitive decline, heart disease, and even premature death.

Recognizing the Signs of Isolation and Loneliness

It’s not always easy to tell when an older adult is struggling with isolation, especially if they try to put on a brave face. However, there are warning signs to watch for:

• Withdrawal from activities or social events they once enjoyed
• Changes in mood, such as increased irritability, sadness, or anxiety
• Neglect of personal hygiene or home cleanliness
• Unexplained weight loss or poor eating habits
• Lack of interest in communicating—not returning calls or avoiding conversations
• Cognitive changes, like forgetfulness or confusion, that seem to be worsening

These symptoms can sometimes be mistaken for normal aging or medical issues, so it’s important to view them through a broader lens.

How to Help: Meaningful Ways to Offer Support

Fortunately, there are many ways family members, friends, and communities can help reduce feelings of isolation among seniors:

1. Stay Connected

Make regular phone or video calls. Even short check-ins can make a world of difference. Encourage other friends and family members to reach out as well.

2. Encourage Social Opportunities

Support participation in community groups, senior centers, religious services, or hobby clubs. Many communities offer programs specifically for older adults to connect and stay engaged.

3. Promote Intergenerational Interaction

Fostering relationships between seniors and younger generations—whether through grandchildren, neighbors, or volunteer programs—can bring fresh energy and mutual joy.

4. Support Transportation Options

Many older adults lose social opportunities when they no longer drive. Help arrange rides to events, appointments, or social gatherings. Public transit, senior shuttles, or rideshare apps can also be helpful.

5. Check in on Neighbors

If you have older neighbors, a simple knock on the door to say hello or offer to help with errands can create connection and build community.

6. Use Technology Thoughtfully

Teach seniors how to use smartphones, tablets, or voice assistants for video chats, social media, and entertainment. Technology can’t replace face-to-face contact, but it can bridge the gap when needed.

7. Involve Healthcare Providers

If signs of depression or cognitive decline are present, encourage a visit to a healthcare professional. Loneliness can mask or worsen other health issues.

Helpful Resources

If you or someone you know is experiencing a mental health crisis or needs emotional support, help is available:

• 988 Suicide & Crisis Lifeline: Dial 988 or visit 988lifeline.org for free, confidential support 24/7.
• Crisis Text Line: Text HELLO to 741741 for support via text message, anytime.
• National Institute on Aging: Resources on loneliness and social isolation.
• Eldercare Locator: A public service from the U.S. Administration on Aging—call 1-800-677-1116 or visit eldercare.acl.gov to find local support services.
• SAMHSA’s National Helpline: Call 1-800-662-HELP (4357) for treatment referrals and information about mental health and substance use.

Loneliness and isolation are silent challenges facing many older adults, but they don’t have to be part of aging. With awareness, compassion, and intentional support, we can all play a role in keeping the older members of our community connected, valued, and engaged.

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Tips for a Safe and Calm Holiday

The Fourth of July is often filled with festive parades, backyard barbecues, and dazzling fireworks displays. But for some seniors—particularly veterans and those with a history of trauma—this holiday can be emotionally challenging.

Post-traumatic stress disorder (PTSD) is a mental health condition that can develop after someone experiences or witnesses a traumatic event. For older adults, PTSD may stem from military combat, physical or emotional abuse, accidents, or life-threatening situations. The symptoms can include flashbacks, anxiety, hypervigilance, and difficulty sleeping—especially when triggered by sights, sounds, or smells that resemble the original trauma.

Fireworks, with their sudden booms and bright flashes, can closely mimic the experience of combat or traumatic events, making the Fourth of July a high-risk time for emotional distress. Understanding how to recognize and respond to these reactions can help you support your loved one or resident with empathy and care.

If you’re caring for someone who lives with PTSD, here are some practical steps to help them feel safe and supported during the holiday:

1. Talk About the Holiday Ahead of Time

Start the conversation early. Let your loved one or resident know when fireworks are expected in the area, including community displays and neighbors who may light them at home. Giving them time to mentally prepare can reduce feelings of helplessness and surprise.

2. Create a Safe and Quiet Environment

If possible, designate a quiet space in the home that is insulated from outside noise. Close windows, draw blackout curtains, and consider using white noise machines or soft music to drown out external sounds. For some, using noise-canceling headphones can also help.

3. Avoid Overstimulation

Dim lights, reduce background distractions, and offer calming activities like reading, puzzles, or familiar TV shows. Avoid large gatherings or busy public events if they are likely to be overstimulating or anxiety-inducing.

4. Offer Grounding Techniques

Encourage grounding techniques to help manage distress in the moment:

• Deep breathing exercises
• Holding a comforting object
• Naming five things they can see, four they can touch, etc.
• Gentle movement or stretching

Caregivers can model and guide these exercises during heightened anxiety.

5. Be Mindful of Medications and Triggers

If the senior takes medications for anxiety or sleep, ensure they are taken as prescribed. Keep emergency contacts and calming tools accessible, and watch for signs of increased distress—like agitation, restlessness, or withdrawal.

6. Encourage Involvement in Alternative Celebrations

Help them celebrate the holiday in ways that feel meaningful but not overwhelming. Some ideas include:

• Watching a patriotic movie
• Looking through photo albums of past Independence Days
• Enjoying a quiet BBQ with close family

These quieter traditions can foster connection without distress.

7. Know When to Seek Help

If PTSD symptoms become unmanageable or significantly interfere with their well-being, connect with a mental health professional or crisis line. Having support on hand—whether from a VA specialist, therapist, or care team—can make a difference.

Additional Resources

• Veterans Crisis Line: Call 988, then press 1 or text 838255
• National Center for PTSD: ptsd.va.gov
• SAMHSA Disaster Distress Helpline: 1-800-985-5990

While fireworks may be unavoidable, with planning and compassion, caregivers can help seniors feel protected and included during the Fourth of July. Your calm presence and understanding can make this holiday more manageable—and meaningful—for those living with PTSD.

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What to Expect When Coming Home After a Hospitalization

Our team is often called to assist older adults transitioning home from the hospital or skilled nursing care. Successfully caring for a senior transitioning home requires planning and coordination, depending on the level of care needed. For family caregivers, making a home care plan following a hospital discharge helps avoid rehospitalization. Taking a proactive approach and anticipating health changes may avoid a crisis and keep stress low for everyone. 

Facts about hospitalization

• Older adults are much more likely to be admitted to the hospital than middle aged adults. 
• Men are more likely to be hospitalized than women. 
• Adults over 85 are admitted at the highest rate – 26% were admitted at least once last year. 
• When an older adult is admitted to the hospital the research shows they may take weeks to months to return to their previous level of strength and independence. 
• It is difficult to avoid the physical and mental decline older adults suffer after a hospitalization. 
• Top diagnoses for hospitalizations – septicemia, heart failure, osteoarthritis, pneumonia, and diabetes mellitus. 
• Septicemia and pneumonia are acute illnesses that can be cured. 
• Heart failure, osteoarthritis and diabetes are chronic conditions requiring ongoing management to avoid rehospitalizations. 

As the old saying goes “an ounce of prevention is worth a pound of cure.” In this case, it is very true. It is preferable to prevent hospitalizations instead of allowing health to deteriorate to the point a hospitalization is necessary. We all agree hospitals provide life-saving treatments for those battling illness or injury. If someone is admitted to the hospital, they meet the criteria their insurance company requires to pay for the room, medications, and other costs associated with treatment of their diagnosis. This often means the person being admitted is very sick and is not stable or safe to return home to receive treatment at home or in a medical clinic. Their care requires 24 hour observation by nurses and monitoring machines. Life-saving treatment notwithstanding, it is the rare person that enjoys their hospital stay or wants to stay any longer than necessary. The 24 hour activity, noise and lights making sleep impossible makes the home seem like a relaxing oasis. 

What to expect upon discharge home from hospital or skilled nursing care

It can be an enormous relief to hear from the doctor “Your family member has recovered enough to go home.” The next feeling after relief is often panic when you need to figure out how to transition your family member back home. Talk with your hospital discharge planning team, they can connect you with resources in your area that can help support the transition to home. Here is some additional helpful information we share with our families: 

Do a Care Trial – Are you the primary caregiver? To do a Care Trial, spend a 24 hour period in the hospital providing the care for the hospitalized person. Try not to use the call-button unless necessary. The Care Trial is critical to understanding care needs and your care capabilities. If there is a care mismatch between the needs of the person and abilities of the caregiver, the gap can be mediated before discharging home and a crisis situation develops. I haven’t located any studies that discuss Care Trials. It is a strategy we used here at HelloCare to determine the readiness of the care team for discharge and reduce the risk of caregiver burnout, mismatch and readmissions. 

Routines might be different – The return home can be joyous, being in familiar surroundings can have a calming effect. Pets, home made foods and family are all appreciated with more joy and energy. Conversely, if a fall or accident precipitated the admission, there can be some anxiety around similar activities. Fear of showering is common after a fall. If your loved one is feeling extra vulnerable bathing, a shower chair may be helpful. Some shower chairs have a sliding bench that can make getting in and out of the shower more comfortable. 

Have as many tasks completed before the person arrives home – Can you pick up the medication or direct someone else to? There may be shortages in medication or supplies – better to know before leaving the hospital where a supply may be provided of missing items. Special food (like clear liquids or soft textures), hospital bed, or wheelchair can all be in the home before your loved one arrives home. Delivery times can be unpredictable. Try to minimize the variables that can cause stress by planning ahead. Try to have delivery of any needed equipment the day before discharge. This allows time to assemble items and get other last minute necessities. 

Prepare for confusion – Older adults with hospital stay longer than 2 days can suffer from a condition similar to jet-lag. The 24 nature of a hospital makes restful sleep difficult. Mixing up day and night, disorientation even in familiar surroundings are common. Research shows, people with cognitive impairment may have reduced brain functioning for weeks to months after returning home. Give your loved one time to readjust, and have a plan for other trusted caregivers to help to allow everyone to rest. 

Learn when to call the doctor to avoid readmission – while your loved-one is ready to discharge home, they may need close follow up care by their doctor. If you need to call for advice after hours or on weekends, have that number handy. 

Risk factors for readmission include:

• Older adults admitted to the hospital with multiple chronic conditions
• Admitted emergently rather than electively
• Taking 5 or more medications
• Non-compliant or unclear about their home treatment
• No follow up appointment with PCP
• Discharged on a Friday
• Male 

Readmissions can be demoralizing, but sometimes necessary. If you are managing a new diagnosis for yourself or a loved one, get familiar with the early signs of trouble. For example a person with heart failure may notice swelling in the ankles and weight gain as an early sign of worsening heart function. A speedy recognition of symptoms and a call to the doctor can avoid a hospitalization.  

Ready for weakness – during a hospitalization people are often in bed most of the day and may be discouraged from getting out of bed and moving around unless hospital staff is at their side. A recent study of college students instructed to stay in bed for 3 days, showed decreased physical strength for 3 months. These were college students! Deconditioning and muscle weakness is so common after a hospitalization medical billers have a code for it. 

Know when to expect the home health team – do you have home health, hospice or home care upon return home? Have the contact information of the office or scheduler. Know when to expect the initial visit, and know who to call if they don’t show up as expected. The visiting nurses, therapists and caregivers are crucial in the first days at home. Know who to call with questions and have the phone number handy. 

Get the PCP involved – if your loved one is lucky enough to have a solid, longstanding relationship with their primary care provider (PCP), make an appointment to be seen soon after returning home. The PCP will help stabilize health and medications, refer to specialists and order tests to monitor recovery. This is an important piece of the puzzle to avoid rehospitalization. 

Knowing what to expect when caring for a family member after a hospitalization can help you manage the transition with minimal stress. Learn your resources and don’t be afraid to ask for help. 

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Fighting Holiday Depression and Anxiety: A Guide for Seniors

At CareAvailability, we understand the holiday season can be a time of joy and celebration, but for many seniors, it can also bring feelings of loneliness, sadness, or anxiety. Changes in family dynamics, memories of loved ones who have passed, or even the stress of holiday preparations can take a toll on mental well-being. Recognizing these challenges and finding ways to fight holiday depression and axiety is crucial for maintaining mental health during this time of year.

Understanding Holiday Depression and Anxiety

Holiday depression and anxiety are common among seniors for several reasons:

• Isolation: Seniors who live alone or are far from family may feel left out of holiday celebrations.
• Grief: The holidays can trigger memories of loved ones who are no longer around.
• Stress: Managing travel plans, financial pressures, or even attending events can feel overwhelming.

The good news is there are proactive steps seniors can take to combat these feelings.

Tips for Managing Holiday Depression and Anxiety

1. Stay Connected
   • Reach out to family and friends via phone, video calls, or in-person visits.
   • Join community events or holiday gatherings at senior centers, churches, or local organizations.
2. Set Realistic Expectations
   • It’s okay to simplify traditions. Focus on what brings you joy and avoid overcommitting.
3. Practice Self-Care
   • Maintain a healthy diet, exercise regularly, and get enough sleep.
   • Try mindfulness exercises like meditation or deep breathing to reduce stress.
4. Volunteer
   • Helping others is a great way to shift your focus and feel a sense of purpose. Local charities often need volunteers during the holidays.
5. Limit Alcohol and Sugar
   • Overindulgence in alcohol and sugary treats can worsen mood and energy levels.
6. Talk About Your Feelings
   • Share how you’re feeling with someone you trust. Sometimes, simply voicing your concerns can help you feel lighter.

When to Seek Professional Help

If feelings of depression or anxiety persist or worsen, it’s important to seek professional support. Symptoms to watch for include:

• Loss of interest in activities you once enjoyed
• Persistent feelings of sadness or hopelessness
• Difficulty sleeping or changes in appetite

Resources for Mental Health Support

Here are national organizations that provide mental health resources and support for seniors:

1. National Alliance on Mental Illness (NAMI)
   • Website: www.nami.org
   • Helpline: 1-800-950-NAMI (6264)
   • NAMI offers resources, support groups, and advocacy for individuals dealing with mental health challenges.
2. Substance Abuse and Mental Health Services Administration (SAMHSA)
   • Website: www.samhsa.gov
   • Helpline: 1-800-662-HELP (4357)
   • SAMHSA provides confidential support and information for mental health and substance use issues.
3. Eldercare Locator
   • Website: www.eldercare.acl.gov
   • Helpline: 1-800-677-1116
   • This service connects seniors and their caregivers to local resources, including mental health support.
4. Crisis Text Line
   • Website: www.crisistextline.org
   • Text: HOME to 741741
   • A free, 24/7 text line that connects you with a trained crisis counselor.

The holiday season doesn’t have to be a time of struggle. By taking proactive steps to connect with others, care for your physical and mental well-being, and seeking professional help when needed, seniors can find joy and peace during this festive season. Remember, you are not alone, and there are many resources available to support you.

If you or someone you love is struggling with mental health during the holidays, don’t hesitate to reach out for help. Your well-being is the greatest gift of all.

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7 Functional Strength Training Exercises for Seniors to Enhance Daily Movements

As people age, there are several changes that occur in the body that can affect muscle strength and increase the risk of falls and impact functional activity tolerance. Research indicates that on average, people can expect to lose about 3-8% of their muscle mass per decade after the age of 30. This rate of muscle loss tends to accelerate after the age of 60. The term used to describe this age-related loss of muscle mass is “sarcopenia.” Sarcopenia is a natural part of the aging process, but it can be accelerated by factors such as inactivity, poor nutrition, chronic illness, and certain medications. Strength training is vital for seniors to maintain muscle mass, bone density, and overall functional fitness as they age. Incorporating strength training exercises into your routine can help improve strength, balance, and mobility, reducing the risk of falls and enhancing quality of life.

Regular physical activity, particularly strength training exercises, can help slow down the loss of muscle mass and maintain muscle strength as people age. Adequate protein intake is also essential for supporting muscle health and function. It’s important for older adults to engage in activities that promote muscle strength and overall physical function to help mitigate the effects of sarcopenia and maintain independence and quality of life as they age. Other effects of aging include:

1. Decreased muscle quality: In addition to a loss of muscle mass, aging can also lead to a decrease in muscle quality. This means that the remaining muscle fibers may not function as efficiently as they did when a person was younger, further impairing muscle strength and function.

2. Loss of bone density: Aging is also associated with a decrease in bone density, which can lead to an increased risk of fractures in the event of a fall. Weak muscles coupled with fragile bones can make older adults more susceptible to falls and injuries.

3. Changes in balance and coordination: Aging can also affect balance and coordination, making it more difficult for older adults to maintain their balance and prevent falls. Muscle weakness, along with changes in sensory perception and reflexes, can contribute to difficulties with balance and coordination.

To address these issues and mitigate the effects of aging on muscle strength and functional ability, older adults can benefit from incorporating regular exercise, including strength training and balance exercises, into their routine. Additionally, maintaining a healthy diet rich in protein and nutrients can help support muscle health and function as people age. It’s also important for older adults to consult with healthcare providers and physical therapists to develop personalized strategies to improve muscle strength, balance, and overall physical function.

Benefits of strength training

Functional strength training focuses on exercises that mimic everyday movements, helping seniors improve their ability to perform daily tasks with ease and reduced risk of injury. By incorporating functional strength exercises into your routine, you can enhance mobility, balance, and overall functional fitness. Here are seven functional strength training exercises for seniors that relate to daily movements.

1. Squat to Press – 10 to 15 repetitions

Hold a dumbbell or a household item in each hand at shoulder height, squat down, then stand up and press the weights overhead. Repeat for 10-15 repetitions.

Benefits of this exercise

This exercise mimics the motion of picking up an object from the floor and lifting it overhead, improving lower body strength, core stability, and shoulder mobility.

2. Lunge with or without Rotation – 10 to 15 repetitions/leg

Step forward into a lunge position, rotate your torso towards the front leg, return to the starting position, and switch sides. Perform 10-15 repetitions on each leg.

Benefits of this exercise

This exercise enhances balance, core strength, and rotational stability needed for activities like getting in and out of a car or reaching for items on high shelves.

3. Deadlift – 10 to 15 repetitions

Hold a dumbbell or kettlebell in front of your thighs, hinge at the hips with a slight bend in the knees, lower the weight towards the floor, then return to the standing position. Complete 10-15 repetitions.

Benefits of this exercise

Improves the ability to lift and carry heavy objects safely by strengthening the back, glutes, and hamstrings, essential for activities like grocery shopping or gardening.

4. Step-Ups – 10 to 15 repetitions/leg

Step onto a sturdy bench or platform with one foot, push through the heel to lift yourself up, then lower back down. Alternate legs and perform 10-15 repetitions on each side.

Benefits of this exercise

Enhances leg strength, balance, and coordination for activities such as climbing stairs, stepping up onto curbs, or getting in and out of chairs.

5. Plank with Alternating Leg Lift – 10 to 15 repetitions/leg

Get into a plank position on hands or forearms on the floor  (Or try using a countertop to begin and progress), engage the core muscles, lift one leg off the floor, hold for a few seconds, then switch legs. (To increase difficulty try lifting opposite arm while also lifting leg) Repeat for 10-15 leg lifts on each side.

Benefits of this exercise

Strengthens the core muscles, improves balance, and enhances stability required for activities like getting out of bed, bending to tie shoelaces, or reaching low objects.

6. Farmers Walk – 10 to 15 repetitions/leg

Hold a weight in each hand (dumbbells or household items), stand tall, engage your core, and walk forward for a set distance or time. Focus on keeping abdominals tight and shoulders back. Add marches to increase difficulty and work on balance. Repeat for 10-15 repetitions on each leg.

Benefits of this exercise

Improves grip strength, posture, and overall upper body strength needed for carrying groceries, lifting objects, or performing household chores.

7. Seated Leg Extensions – 10 to 15 repetitions/leg

Sit on a chair with back support, extend one leg straight out in front of you, hold for a few seconds, then lower back down. Perform 10-15 repetitions on each leg.

Benefits of this exercise

Targets the quadriceps muscles, improving leg strength for activities like standing up from a seated position, walking, or climbing stairs.

Incorporating these functional strengthening exercises can help multiple health benefits. Before starting any strength training program be sure to consult your primary care provider or licensed health professional to be sure that you are safe to begin exercise. In many states Doctors of Physical Therapy have direct access healthcare which means that you do not require a referral to be evaluated. This is an excellent option as physical therapists are highly trained and able to accurately assess strength, balance and other parameters that can affect quality of life. Once evaluated they can create a customized program tailored to your specific needs. 

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Where there is tons of information online, it can feel overwhelming to seniors about which approach to take. Here, we break down wellness and fitness programs that suit seniors as well. where there is tons of information online, it can feel overwhelming to seniors about which approach to take. Here, we break down wellness and fitness programs that suit seniors as well.

What Makes a Good Class?

The first question to talk about when it comes to choosing a health and wellness program for seniors is understanding what would make a good class. As we get older, our bones are more fragile, and we become more susceptible to falling due to lack of mobility.

Prioritizing exercise that will increase mobility and focus on balance are the two most important concepts. This means exercise that builds strength in our muscles should be at the forefront. 

Let’s talk about some of the great fitness activities that are perfect for seniors. This means exercise that builds strength in our muscles should be at the forefront. Let’s talk about some of the great fitness activities that are perfect for seniors.

Chair Yoga

You may not have heard of chair yoga before, but it is one of the best options for seniors out there. That’s because it hits all the areas of strength, training, mobility, flexibility, and even mental health.

Chair yoga, as you may have guessed, provides a chair for both resting and stability. This allows seniors to practice their moves in a space that is safe and provides support. It’s also great for many levels, whether you’re flexible and well-practiced or brand new. Chair yoga is great for everyone, not just seniors.

Strength Training

Strength, training, and physical therapy is an incredibly important part of exercise as you get older. A common misconception is that strength training is all about getting big muscles. But strength training should be functional, which means working on muscles to help keep us balanced and improve our everyday movement.

Often nowadays, physical therapy combines strength training to help with injury prevention. This is why many assisted living programs offer physical therapy as a part of daily activities. It’s common for joints to have wear and tear, and strength training may relieve some of the pain from this.

Water Aerobics 

Water aerobics is a fan favorite for many reasons. Not only is it super light on the joints, allowing many to participate in this kind of exercise, but it’s also great resistance training. Resistance training is a form of strength training without free weights.

Many programs with water aerobics offer fun classes whether it’s dancing in the water or more movement and strength-focused. Something that often keeps seniors away is adult diaper discomfort. Wearing waterproof diapers can be an easy fix.

Dance Class

For those who like to stay on their feet, dance class is a great way to meet people and stay connected. Whether you’re learning ballroom dance or participating in a Zumba class, getting up and moving around is a great program for seniors. Just because seniors are a little older doesn’t mean they can’t shake it to the music! 

Walking Clubs

Don’t underestimate the power of a good walk! During the pandemic walking became one of the most popular forms of exercise among all age groups of people. Walking has so many benefits and is a relatively easy exercise on the joints.

Being able to push yourself and add stairs and hills can put us in the zone two heart rate. This is a fat, burning heart rate zone, which is super beneficial to any seniors who might be slightly overweight. Walking can help lower blood pressure and provide mental clarity. 

Mindful Tips When Exercising

Whether it’s your first time exercising or your season pro, always keeping in mind these few tips will help keep you safe and healthy.

1. Always start with a good warm-up. Our muscles and joints aren’t ready to go like we may be in the first minute. Proper stretching and heating up will help avoid any injuries.

2. Staying hydrated will help with endurance, but water isn’t always enough when exercising. Including electrolytes in your hydration routine will fuel you.

3. Exercise is difficult and can become boring quickly. That’s why it’s important to mix it up and also make it a social event where you can bond with other people doing the same thing.

4. Consulting with your healthcare provider before engaging in any new exercise is always a good idea. They know your health history and can help make decisions about plans tailored for you.

Keeping the simple things in mind will help make exercise more fun than a chore. Because we tend to make things easier for the elderly. It’s often an excuse not to push ourselves, But with exercise to stay young and healthy, pushing ourselves the right amount is what we need.

Finding The Right Fit

Exercise plans should be tailored to an individual’s needs because all of our bodies are different. This is also true at senior age, with a lifetime of injuries and wear and tear. It’s important to keep these factors in mind when choosing the right exercise, someone who can endure the twists and turns of dancing may not enjoy water aerobics. 

Just the opposite, those who do water aerobics may not be capable of doing dancingGeneral exercises such as strength, training, and yoga are a better fit for everyone and can offer different pieces

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Encore Careers

Encore careers, also known as “third acts”, are one way to do this. Encore careers are a way to remain active and engaged in the community, while also providing financial stability. Maybe you have always had a passion for something else, outdid not make a career change due to income, geography, or other commitments. Retirement can be a great time to go back to school or further develop an existing skill. An encore career can also be an opportunity to continue your same work, but to do it in a different setting.

Volunteerism

Volunteerism is a great way to stay active and engaged in your communities, while also giving back and making a difference. Volunteering can take many forms, from serving meals at a local soup kitchen to mentoring a young person. There are many opportunities to volunteer, such as through churches, schools, hospitals, or other community organizations. There are many online resources that can help connect you with volunteer opportunities. Volunteering can be a great way to make new connections and friendships, as you meet and interact with people from all walks of life. It can also be a great way to gain new skills and knowledge, as many volunteer opportunities involve working with new technologies or learning new techniques. Volunteering can lead to new experiences, such as travel or hands-on work.

Pro Bono Work

Pro bono work is another way to stay active and engaged, by working on a voluntary basis, without payment. This can include legal work, medical work, or any type of work that is not done for monetary compensation. Pro bono work can be incredibly rewarding, as it enables you to use your skills and experience to help others in need, network and make new connections. As retirees work with different organizations and individuals, they may find new opportunities or ways to engage. This can be a great source of satisfaction and fulfillment, as it gives a chance to make a tangible difference in the lives of others.

New Hobbies

Retirement is the perfect time to explore new hobbies and interests. From playing an instrument to learning a new language, there are countless opportunities to develop new skills and passions. For those who have always wanted to pursue a particular hobby but never had the time, retirement can be the perfect time to start. In addition to providing a sense of purpose and satisfaction, new hobbies can also help create new connections. Many hobbies involve joining clubs or groups, which can offer the opportunity to meet and interact with people from all walks of life. Hobbies can also be a great way to stay active and engaged in the community, as many groups and clubs host events and activities throughout the year.

New Lifestyles

Retirement can also be a great time to explore new lifestyles. For those who have always dreamed of living in a different city or country, retirement can be the perfect time to make the move. Similarly, you may also want to explore new housing options, such as a condo, RV life, or retirement community. It can also be a great way to gain new experiences, such as trying different cuisines or visiting new places. Exploring a new lifestyle can also be a great way to stay physically active by exploring their new cities or countries by walking and biking.

New Outlooks

Retirement can also be a great time to explore new outlooks, perspectives and relationships. With more time and freedom, you can devote yourself to exploring different philosophies and ideologies to stay intellectually engaged and stimulated and gain a new understanding of the world. Retirement can be a time to reflect on one’s life and accomplishments, and to think about the future, or gain insight into one’s own life. With more time and freedom, this can also be a time to deepen existing relationships, as well as to develop new ones.

Each of these opportunities provides a sense of purpose and satisfaction, as well as a chance to stay engaged and connected. Explore all of these opportunities, and find the ones that fit your needs and interests. With the right combination of activities, you can make retirement years some of the most fulfilling and rewarding time of your life.

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Parkinson’s disease is a brain disorder. It occurs when certain nerve cells (neurons) in a part of the brain, called the substantia nigra, die or become impaired. Normally, these cells produce a vital chemical known as dopamine. Dopamine allows smooth, coordinated function of the body’s muscles and movement. It is not until approximately 80% of the dopamine-producing cells are damaged that the motor symptoms of Parkinson’s disease appear.

What are the signs and symptoms of Parkinson’s?

The loss of dopamine production in the brain causes the primary symptoms of Parkinson’s disease. The key signs of Parkinson’s disease are tremor (shaking), slowness of movement, rigidity (stiffness), and difficulty with balance. Other signs of Parkinson’s disease may include small, cramped handwriting, stiff facial expression, shuffling walk, muffled speech, and depression.

Who gets Parkinson’s?

Parkinson’s disease affects all genders, although more men than women are diagnosed. It shows no social, ethnic, economic or geographic boundaries. In the United States, it is estimated that 60,000 new cases are diagnosed each year, joining the 1 million Americans who currently have Parkinson’s disease. While the condition usually develops after the age of 65, 15% of those diagnosed are under 50.

How is Parkinson’s diagnosed?

The process of making a Parkinson’s disease diagnosis can be difficult. There is no single test that can confirm Parkinson’s disease. A physician arrives at the diagnosis only after a thorough examination. Blood tests and brain scans are known as magnetic resonance imaging (MRI) may be performed to rule out other conditions that have similar symptoms. People suspected of having Parkinson’s disease should consider seeking the care of a neurologist who specializes in Parkinson’s disease.

What is the treatment for Parkinson’s disease?

There are a number of effective medicines to help ease the symptoms of Parkinson’s disease. Most symptoms are caused by a lack of dopamine. The medicines most commonly used will attempt to either replace or mimic dopamine, which improves the tremor, rigidity and slowness associated with Parkinson’s disease. Several new medicines are being studied that may slow the progression. Currently, there is no cure that will prevent or reverse the symptoms of Parkinson’s disease. As the disease progresses, treatment plans may need frequent review and adjustment to maintain functioning and quality of life.

Where can I find support?

Parkinson’s Resources of Oregon (PRO) is a local non-profit serving the Pacific Northwest. With support groups across the region, a toll-free helpline, and online and in-person education, you and your family can rely on PRO for personal support and encouragement.

Early warning signs of Parkinson’s Disease

Sometimes it is hard to tell that you might have Parkinson’s disease. The early symptoms are mild and could have other causes making it challenging even for experts to confirm an early diagnosis.

Some of the more common early signs of Parkinson’s disease are indicated below. If you are noticing these warning signs and have unexplained symptoms, tell your doctor and ask for an evaluation. Many of these symptoms are normal, caused by medications or other conditions. An expert will be able to evaluate and help you determine their cause.

• Tremor or Shaking: Tremor or shaking of limbs is a common early sign of Parkinson’s.
  Small Handwriting: A sudden change in handwriting, such as smaller letter size, may be a sign of Parkinson’s.
• Loss of Smell: Sense of smell can be changed by a cold, flu or stuffy nose, but ask your doctor if it persists.
• Trouble Sleeping: Even in sleep, Parkinson’s signs can be detected with sudden movements and thrashing while deeply asleep.
• Trouble Moving or Walking: Stiffness and rigidity that doesn’t go away when you move or walk.
  Constipation: If you do not have enough water or fiber in your body, it can cause problems in the bathroom. Also some medications cause constipation. Speak with your doctor if you are concerned.
• A Soft Voice: While not always an early symptom, a very soft or hoarse sounding voice might be caused by Parkinson’s disease. Masked Face: If others comment that you have a serious, depressed or mad look on your face, even when you are not in a bad mood it could be related to PD.
• Dizziness or Fainting: Feeling dizzy or fainting can be signs of low blood pressure and can also be linked to Parkinson’s disease.
• Stooping Over: Many people with Parkinson’s experience stooping, leaning or slouching when standing.
• No single one of these signs means that you should worry about Parkinson’s disease. If you have multiple indications or are concerned, you should make an appointment to talk to your doctor.

For more information about Parkinson’s disease and local services to help contact Parkinson’s Resources of Oregon at 800-426-6806.

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