The back bone is connected to the…shoulder bone. The shoulder bone is connected to the…neck bone. The neck bone is connected to the…head bone!

Having strong bones is an important part of staying healthy, and our bones have many important responsibilities – including being part of lyrics to several skeleton-themed songs! In addition to great sing-alongs, bones give the body its shape, provide support, allow movement, create blood cells, store minerals, and provide protection for organs.

Our bones are constantly changing. As old bone breaks down, new bone is made, and by around age 30, we start to lose slightly more bone mass than is gained. While this is all a normal part of the aging process, some are at an increased risk for developing osteopenia, lower bone density than normal for one’s age, or osteoporosis, a more severe condition in which bones become weak and brittle.

There are certain controllable risk factors that can be managed to help reduce the chances of developing bone issues.

5 Ways to Maintain Better Bone Health

1. Get Plenty of Calcium and Vitamin D. Calcium helps build and maintain bones, and Vitamin D helps your body effectively absorb the calcium you consume. Examples of foods high in calcium include milk, cheese, broccoli, brussels sprouts, and shrimp. Examples of foods high in Vitamin D include fatty fish (tuna, mackerel, salmon), cheese, egg yolks, and beef liver.
2. Maintain a Healthy Body Weight. Being underweight can increase the risk for osteopenia and osteoporosis. Bone mineral density (BMD), or the amount of bone mineral in your bone, is positively associated with body weight, and lower body weight is a risk factor for fractures.
3. Limit Caffeine and Alcohol. Having too much caffeine and/or alcohol can decrease the amount of calcium your body absorbs. For caffeine, aim for no more than 400 mg per day (approximately 3 cups of coffee per day). For alcohol, limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for women.  
4. Stay Active. By staying physically active, your bone adapts by building more bone and becomes denser. Weight-bearing activities, such as walking, jogging, or climbing stairs, can help you build strong bones and slow bone loss. Strength-training exercises, like lifting weights or body-weight movements, should also be done regularly. Consult with your wellness or therapy team for recommendations on what exercises are best for you.
5. Know Your Numbers. Get your bone mineral density tested. This is a quick and painless test, performed by your doctor, using an X-Ray (a DXA test), to measure bone mineral density to help determine risks of osteoporosis and fractures. Speak with your physician about when if this test would be beneficial for you.

Resources:

https://www.osteoporosis.foundation/patients/prevention?utm_source=Enigma&utm_medium=cpc&gclid=Cj0KCQjwhY-aBhCUARIsALNIC063MQ0GuYvNHqNUGud_acyx8Ecs6cmKdcayuvz9rGOUxgWXPsV_CvYaAkkbEALw_wcB

More than one out of every four older adults fall each year, but less than half tell their doctor. Falling once doubles your chances of falling again. Prevention is key! It is crucial to understand what puts someone at an increased risk for a fall – such as deficiencies with balance, vision problems, medication, and/or lower body weakness – and what we can do to take control and help prevent falls from happening in the first place.

Let’s look at five different ways to help prevent falls.

5 Ways to Help Prevent Falls

1. Keep your Mind Sharp. Cognitive impairment has been identified as a risk factor for falls. The brain is just like any other muscle and must be exercised. If you do not challenge your brain on a regular basis, with age can come cognitive decline. With cognitive decline can come confusion and therefore an increased risk for falls. As a preventative measure to keep your mind sharp, aim to engage your brain daily. Try a crossword puzzle, reading a book, learning a new language, or developing a new skill, like learning to cook!  
2. Complete Strength Training Exercises. Strong muscles and bones help aid in fall prevention. Practicing simple activities, like squatting, standing up from a seated position, and walking, can all help in keeping someone from falling. In addition, exercises that focus on lower body and core strength can help someone with fall prevention and associated injuries.
3. Focus on Balance Activities. Falls often occur because someone loses their balance, and balance is a “use it or lose it” skill that declines as we age. Practice! Practice! Practice! Even if it’s just for five minutes, challenge your balance and complete a few exercises, such as standing with eyes closed or balancing on one leg, daily. Be sure to check with your healthcare provider prior to completing any activities that may cause you to feel unsteady.
4. Create a Safe Living Space. Make sure your home and living spaces are as safe as they can be. We spend a lot of time in our home – let’s make sure it’s clear of clutter and fall hazards! Remove or repair tripping dangers, such as area rugs, cords, and wires. Increase lighting, especially in areas like hallways and bathrooms. Install non-slip mats, grab bars, and handrails where needed.  
5. Talk to Your Doctor. Talk with your healthcare provider about evaluating your risk for falling and what you can do to prevent a fall from occurring. Speak with your doctor or pharmacist about the complete list of medications you are taking and if any of them are putting you at an increased risk of a fall. In addition, get a bone density scan or have Vitamin D levels checked, if possible. If you also have low bone density, you can be at an increased risk of a fracture if you do experience a fall. You should also have your eyes and ears checked often, and always wear your glasses and hearing aids.

Whew! It’s HOT outside!! Aside from the air we breathe, water is the most essential element to human survival! The human body is comprised of approximately 60% water, and because of this, it is critical to always stay hydrated. It’s even more important when participating in outdoor activities or exercising, when we are more likely to sweat and lose excess water. If you are feeling thirsty, chances are, you are already slightly dehydrated. The most obvious way to stay hydrated is to drink water, but there are other options out there.

5 Ways to Stay Hydrated

1. Keep a Reusable Water Bottle Nearby. If you have water constantly available to you, you are more likely to drink it throughout the day. You can either have one bottle that you carry with you everywhere, or you can have water bottles in the places you spend the most time, like the kitchen, living room, and/or office.
2. Set Reminders. Try using an app or alarm on your smartphone to help increase your fluid intake. If you have a hard time remembering to drink enough throughout the day, start by setting the reminders for every 30 minutes. Once you get in the habit of drinking more regularly, you can change the reminders to less frequently.
3. Drink Before Each Meal. Try and get into the habit of drinking a glass of water before each meal. This can also help with accidentally mistaking thirst for hunger! Drinking 8 ounces of water before breakfast, lunch, and dinner will automatically add an extra 24 ounces of water to your day!
4. Flavor Your Water. If you don’t love the taste of plain water, consider spicing it up! Adding lemon, blueberries, mint, or oranges can give your water some extra pizzaz, which may encourage you to drink more. You can also use drink mixes to add some additional flavor to your water. You can also try flavor packets or liquid flavor drops.
5. Eat your water – You can get a ton of water content through your foods. There are many fruits and vegetables that have a high-water content, such as lettuce, cucumbers, watermelon, oranges, tomatoes, and zucchini.

STAY COOL!

June is Great Outdoors Month! This month reminds us to explore our nation’s abundant wildlife refuges, parks, and natural beauty. While the celebratory month is relatively new – the US Senate officially designated June as Great Outdoors Month in 2019 – there are infinite ways to celebrate and appreciate all the natural beauty our country has to offer.

Even though the month is nearly over now, there is still plenty of time to celebrate! And, just because June is the official celebratory month doesn’t mean we can’t get outside all year long (weather permitting 😉).

5 Ways to Celebrate Great Outdoors Month:

1. Visit a State or National Park. With 423 national park sites in the United States, there are plenty of options to choose from! Consider planning a family trip or vacation to one of the national or state parks. If you are fortunate enough to live nearby, make a day trip out of it! Get outside, breathe some fresh air, and enjoy the beauty the parks have to offer.  
2. Learn an Outdoor Hobby, like Birdwatching or Gardening. A great way to spend more time outside is through hobbies. There are many hobbies that take place outside, such as gardening or bird watching. Find something that interests or challenges you and give it a try! You’ll be amazed at how great it feels to spend some time in nature.
3. Visit a Trail. Most of us live near a trail of some sort – whether it’s a natural or paved trail, see what is close and easily accessible. Take your dog, family, or meet a friend and go for a walk. Challenge yourself to visit a new trail or walking path each week to explore a variety of scenery.  
4. Take Your Meal Outside.  An easy way to get outside is by simply taking your meal outdoors. Whether you are enjoying your cup of coffee in the morning or taking a lunch break, if the weather is nice, try relocating outdoors. A little breath of fresh air can help give you the energy you need to get through your day!
5. Take a Trip to a Garden. There are over 1,000 Botanical Gardens in the United States. If you have never been to one, June is the perfect month to give it a try. Filled with a variety of plants, a Botanical Garden is a great place to spend an afternoon.

National Senior Health and Fitness Day is NEXT WEEK (Wednesday May 31, 2023, to be exact)! The focus of this day is to promote the importance of regular physical activity, especially for older adults. It is also focused on creating awareness around health-related issues that affect the older adult community. So, what are some ways you and your communities can participate?

5 Ways to Celebrate:

1. Functional Fitness Testing. Functional fitness testing is an awesome way to establish a baseline for your health and fitness goals. Whether you are looking to have an assessment done, or participate in hosting one for your community, doing so in the month of May is a great way to celebrate physical fitness.
2. Throw a Party. What better way to honor our seniors than with a party! Speak with your communities and join forces to celebrate. You can have healthy drinks and snacks, include some fitness challenges, or even have a drawing for a fun prize. The sky is the limit in terms of how you want to do this. The goal should be to create a fun event to honor the residents.
3. Walk Together. Whether you join a walking club or go on a walk with a neighbor or close friend, the benefits of the activity are the same. Get your blood pumping, clear your mind, enjoy some fresh air, and take steps towards a healthier you!
4. Include the 7 Dimensions of Wellness. Think of ways you can incorporate all 7 dimensions into your programming and offerings.
   • Intellectual – activities that stimulate the brain (puzzles, games, journaling)
   • Physical – caring for the body to stay as independent as possible (exercise, nutrition)
   • Social – importance of social interactions (group events, time with family)
   • Spiritual – finding purpose and meaning in life (meditation, yoga/tai chi)
   • Vocational – utilizing your skills and harnessing your passions (tutoring, volunteering)
   • Emotional – ability to deal with feelings in a positive way (stress management)
   • Environmental – strong connection to the environment (outdoor walks, recycling)
5. Host a Group! – Try a group education session to help guide your patients to be compliant with their post-therapy goals and HEPs.

Walking is a simple form of exercise available to most people. You do not need any special equipment, and you can walk just about anywhere!

Walking can help reduce the risk of heart disease, obesity, diabetes, high blood pressure, and even depression. While most of us have heard that we should aim for 10,000 steps per day, research has found that you may be able to reap the benefits of walking by taking half that number. While 10,000 steps are a good goal, it may not be realistic for everyone. Instead, focus on adding MORE steps to your day. If you are currently averaging 2,000, aim for 4,000. For specific step goals, please consult with your physician.

Below are a few tips for how to start increasing your steps.

5 Ways to Walk More

1. Get Outside. Go for a walk outside! Take the dog, take the kids (or grandkids), and get outside and enjoy nature! Saturday, April 22nd is Earth Day, and what better way to honor the earth than by enjoying it AND getting in your steps! Explore a new park, walk on a trail, or just enjoy the scenery of your subdivision or neighborhood.
2. Count Your Steps – Every Little Bit Helps! Investing in a pedometer is a great way to track your steps. Every little bit helps – walking to refill your water bottle or to the bathroom, going to get the mail, making extra trips when bringing your groceries in, etc. Most smart phones can also track steps, so there is ALWAYS a way to count.
3. Take Up a New Hobby. Gardening, yard work, walking, or hiking are all great ways to get some steps in and enjoy nature at the same time. Even things like cleaning or organizing the house can add steps to your day.
4. Walk Over Lunch. Instead of sitting at your desk or kitchen table for lunch, walk instead! If you have a 30-minute lunch break, for example, take 5-10 minutes to eat, and spend the rest of the time walking. If you have an opportunity to walk outside, getting some fresh air may help revitalize you for the second half of your day! Grab a friend and walk together to make things more exciting.
5. Park Further Away. Remember what we said about “every step counts?” Parking just a few sports further away from the store or building you are entering can add up over time. Consider taking the stairs instead of the elevator or escalator and walk whenever you are able. These things will certainly add up over time.

It is estimated that 93 million adults in the U.S. are at high-risk for serious vision loss, but only half visited an eye doctor in the past 12 months. The eyes allow you to take in light from the world around you and send visual information to your brain. Your vision is one of your five senses, and an important one! Don’t take your eyes for granted.

Here are a few things you can do to keep your eyes (and vision) healthy!

5 Steps to Keep Your Vision in Tip-Top Shape

1. Eat Well. A diet low in saturated fats and rich in fruits, vegetables, and whole grains (like a heart healthy diet) promotes vision health. Your eyes rely on tiny arteries for oxygen and nutrients, so keeping those arteries healthy helps your eyes stay healthy. In addition, nutrients like omega-3 fatty acids, zinc, and vitamins C and E can help ward off vision-related problems like cataracts and macular degeneration.
2. Always Wear Sunglasses. The sun’s rays shine down, even on a cloudy day, so it’s good practice to always wear sunglasses. Too much UV exposure boosts your chances of cataracts and macular degeneration. Choose a pair that blocks 99%-100% of UVA and UVB rays. Actually, very dark sunglasses that don’t block any UV rays can cause more harm than not wearing any sunglasses at all, because the dark lenses cause your pupils to open wider and allow more light into your eye.
3. Look Away.  Staring at a computer screen for too long can cause eye strain, blurry vision, dry eyes, headaches, and neck pain. Follow the 20-20-20 rule. Every 20 minutes, look at an object 20 feet away, for at least 20 seconds. Take longer breaks of approximately 15 minutes after every 2 hours. Use artificial tears when your eyes feel dry.
4. Use Safety Eyewear. If you use hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles! They can protect your eyes from injury and damage – such as chemicals, dust, and debris. Sometimes they can be uncomfortable, fog up, and they make it harder to see, but there are a lot of safety eyewear options to choose from – choose what feels best for you!
5. Get Your Eyes Checked Regularly. If you are 40 or older, you should get your eyes checked every 1-2 years. The health of your eyes is connected to the health of your heart (see #1). Eye exams can help detect a number of cardiovascular conditions, including clogged arteries, often before you know there’s a problem.

The heart is a muscular organ that pumps oxygenated blood to the rest of the body. The average heart is about the size of an adult fist, and it will beat approximately 115,000 times per day, pumping around 2,000 gallons of blood daily. Needless to say, it’s a vital organ that’s essential to our health.

A healthy lifestyle is the cornerstone of cardiovascular disease prevention. Luckily, there are simple things you can do to take the steps to a healthier heart. Here are five steps for better heart health:

1. Get Active – Regular physical activity is key in prevention of heart disease. Aim for at least 150 minutes of moderate exercise each week. This could be anything you enjoy doing, from walking in the park, playing tennis with a friend, or swimming. If you are new to exercise, take it slow, and consider consulting a physician before starting a routine.
2. Get Some Rest – Sleep is the body’s opportunity to heal and repair. Ongoing and prolonged sleep deficiency is linked to an increased risk for heart disease. The optimum amount of sleep is generally 7 to 8 hours each night. Practice healthy sleep habits – go to bed and wake at the same times each day, sleep in a dark room, and limit screen time prior to going to bed.
3. Enjoy Dark Chocolate and Wine – In moderation, of course. Both dark chocolate and red wine have antioxidants that have been shown to increase good cholesterol, lower bad cholesterol, and even improve blood clotting function. The American Heart Association recommends less than or equal to 1-2 drinks (12 ounces) per day for men, and 1 drink (12 ounces) per day for women. For dark chocolate, try to stick to 1-2 ounces or less per day.
4. Take Time to Unwind – Our reactions to stress cause physical changes in the body. Although stress is a normal response, long-term stress can have negative impacts on the body, like anxiety, depression, and heart disease. Carve time out to unwind each day. Read a book, take a bath, practice meditation or stretching, or enjoy nature.
5. Act Kindly – Random Acts of Kindness Day is Friday, February 17th. The mission of this day is to help make kindness the norm. Spreading kindness has a positive impact on others, as well as on the person doing the kind act. This can also be great for our heart, on more of a spiritual level. Throughout the month (it doesn’t just have to be the day!), think of simple ways to spread kindness. Ideas might include: Smile at a stranger, hold the door open for someone, say “hello” to someone new, or pay it forward to someone behind you in line. Even the smallest act can have a big impact!

Resources:

https://www.ucihealth.org/blog/2017/02/how-to-strengthen-heart

https://www.healthy-heart.org/keep-your-heart-healthy/keeping-healthy-habits/

It’s a New Year! That means another opportunity to make healthy changes to your lifestyle. Set yourself up for success in 2023!

There are all sorts of resolutions you can make and goals you can set, but what if you simply aspired to be healthier this year? This month’s blog talks about the dimensions of wellness and how to incorporate them into your daily routine. Let’s looks at five simple steps (and their corresponding dimension!) you can do to help steer you towards (or keep you rolling on) the road to a healthier lifestyle.

1. Have a primary care physician (Physical Wellness). Annual visits to a primary care physician are important because they are intended to detect disease early. If you haven’t done so already, make sure you schedule your appointment!  
2. Socialize (Social Wellness). We are social creatures! Being social, in whatever way we are most comfortable, helps to reduce stress and anxiety, as well as improve mental functioning. This can help guard against depression, heart disease, and dementia.
3. Rest and recover (Emotional/Physical Wellness). We all know how important it is to get a good nights’ rest. In addition to that, make sure you are taking some time to unwind and relax throughout the day. Maybe that means taking a walking break during lunch, listening to your favorite podcast during your drive home, or taking 15 minutes to meditate in the mornings.
4. Give your brain a boost (Intellectual Wellness). Many of us spend too much time in front of the television and doing things that aren’t intellectually stimulating. Make it a point to add things to your routine that challenge your brain, like painting, solving puzzles, or even enroll in a college course!
5. Find purpose (Vocational Wellness). What are your passions? Maybe you are passionate about your work, but maybe something else gives you purpose in life. Consider volunteering or tutoring to utilize your skills and passions to help others.

Making huge life changes can be hard, and many times doing so can set us up for failure. Those big changes can be too much of a shift from what we are used to, and we revert to our old habits. So instead, try making small changes, like the ones listed above, to take steps to living a healthier and more well-rounded lifestyle!