Year: 2011

Caregiver Advice

Meditation as a Remedy for Stress

One of the most effective ways of getting rid of stress naturally is meditation. A person generally suffers from stress when he or she spends a large share of their mental energy worrying about their future and thinking about the past. If you can successfully bring back your focus to the present, you will be able to get rid of this stress up to a great extent. Meditation can help you in bringing back the focus to the present.

How to use meditation as a remedy for stress.

  1. First, you will need to find a perfect place for meditating. You can meditate in a place full of fresh air and greenery. Meditating in your backyard or in the lawn will be a great way to start the process. However, you can also meditate in a room, provided that the room has enough space and contains an airy atmosphere.
  2. Once you have found a space for meditating, roll out the yoga mat and sit down on it. You can play a relaxing music while meditating; however, it’s optional. If you are meditating in a room, never use bright lights; dim lights help in promoting relaxing atmosphere.
  3. You must sit down on the yoga mat with your legs crossed (follow the Indian style of sitting). Your back must be positioned straight supporting the wall. Your back must remain straight. However, never stretch it beyond your limits; that will make you feel uncomfortable throughout the meditation session. Place the hands on the knees keeping the palms facing upwards. Next, form ‘okay’ sign using the thumb and index finger on both your hands.
  4. The next step of meditation will require you to concentrate on breathing. Close your eyes and start breathing in slowly. Your focus must be absolutely on your breathing; you must continue inhaling until you fill the lungs. Now, exhale slowly; while exhaling you must empty the lungs completely.
  5. Repeat the above inhaling and exhaling action repeatedly, until you manage to attain complete relaxation.
Health & Nutrition Advice

Looking Good Means Feeling Good

If you look good, you generally feel good, too. However, when people are depressed, personal hygiene and grooming are often the first daily activities to fall by the wayside. This can lead to a vicious circle in which the depressed person sinks even lower due to a negative self-image.

As aging fingers lose their flexibility, and as arthritis or other aging-related ailments rob us of our former strength, the simple act of dressing and grooming can prove more and more difficult. Helping your elder look and smell fresh everyday can be a great boost to her self-esteem. However, when an elder is totally dependent on someone else to keep her clean and well-dressed, she can experience a deep loss of independence, so be sure to offer assistance for as long as possible, rather than taking over the work for her.

The comments above also apply to caregivers. While you are busy taking care of your elder’s physical needs, don’t forget about yourself. To keep up your own spirits, it’s important that you take the time to pamper yourself. Book a day of respite care and treat yourself to a spa, or simply lounge in a bubble bath and listen to your favorite radio station.

Advice for Older People

The Health Benefits of Physical Activity

Regular physical activity is one of the most important things you can do for your health. It can help:

If you’re not sure about becoming active or boosting your level of physical activity because you’re afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.

Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don’t usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity. That’s why it’s important to start slowly and gradually increase your level of activity.

If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What’s important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.

Improve you Mental Health and Mood

Regular physical activity can help keep your thinking, learning and judgement skills sharp as you age.  It can also reduce your risk of depression and may help you sleep better.  Research has shown that doing aerobic or a mix of aerobic and muscle strengthening activities 3 to 5 times a week for 30 to 60 minutes can give you these mental health benefits.

How does this relate to physical activity? If you’re a physically active middle-aged or older adult, you have a lower risk of functional limitations than people who are inactive

Already have trouble doing some of your everyday activities? Aerobic and muscle-strengthening activities can help improve your ability to do these types of tasks.

Are you an older adult who is at risk for falls? Research shows that doing balance and muscle-strengthening activities each week along with moderate-intensity aerobic activity, like brisk walking, can help reduce your risk of falling.

 

Caregiver Advice

10 Tips for Family Caregivers

  • Caregiving is a job and respite is your earned right. Reward yourself with respite breaks often.
  • Watch out for signs of depression, and don’t delay in getting professional help when you need it.
  • When people offer to help, accept the offer and suggest specific things that they can do.
  • Educate yourself about your loved one’s condition and how to communicate effectively with doctors.
  • There’s a difference between caring and doing. Be open to technologies and ideas that promote your loved one’s independence.
  • Trust your instincts. Most of the time they’ll lead you in the right direction.
  • Caregivers often do a lot of lifting, pushing, and pulling. Be good to your back.
  • Grieve for your losses, and then allow yourself to dream new dreams.
  • Seek support from other caregivers. There is great strength in knowing you are not alone.
  • Stand up for your rights as a caregiver and a citizen.