Now that spring has (almost) arrived in Kansas City, you’re going to want to get outdoors and enjoy some of that beautiful weather! Here are some spring activities for Kansas City seniors. Depending on your level of independent activity, you may need your home care provider to help with some of these.Continue reading
Category: Senior Health
If you’re past the age of menopause, you know how easy it can be to pack on a few pounds. And then a few more. Especially in Kansas City, where there are so many great restaurants to choose from! Although it gets tougher to keep the weight off as you age, it also becomes more important. Here’s why:
- Obesity can limit your mobility and hinder balance and flexibility.
- Obesity can put you at risk for serious illnesses, such as:
- Heart disease
- Coronary artery disease
- Respiratory disease
- Heart attack
- Sleep apnea
Why It’s So Hard for Seniors to Lose Weight
There are several reasons why it’s tougher for older adults to lose weight:
- Once you get to a certain age, you tend to become less active.
- You lose muscle tone as you age, which makes it more difficult to exercise.
- Chronic illness (e.g., arthritis, hypothyroidism) can make weight loss challenging.
- Some prescription medications can cause weight gain.
- Hormonal changes can redistribute fat and contribute to muscle loss.
- The older you get, the harder it is to do some of the exercises that were once easy for you.
- Major lifestyle changes (e.g., death of a spouse) can lead to emotional eating.
- It’s easier to eat out than it is to cook.
Weight Loss Resources for Kansas City Seniors
If you need to lose weight, or you just want to maintain your current weight, here are some local resources:
- Exercise classes:
- There are lots of Senior Centers in the Kansas City area, many of which offer exercise classes for older adults.
- If you live in Overland Park, Leawood, Prairie Village, or Mission Hills, the Johnson County Parks & Recreation District has a 50+ Program that offers land and water exercises and nature walks at three Johnson County 50+ Centers.
- Fitness or Activity trackers: In order to lose weight, you have to burn more calories than you eat. An activity tracker will track how many calories you’ve taken in vs. how many calories you’ve burned. You can also set it to remind you to get up once an hour and walk. There are lots of places in Kansas City where you can buy a Fitness tracker (e.g., Walmart, Target).
- Nutrition guidance. If you need help with diet planning, start by talking to your doctor. If you feel you need additional assistance, the Academy of Nutrition and Dietetics has a Find-An-Expert tool that can help you find a registered dietitian in the Kansas City area.
Did you know what you eat can affect your chances of developing Alzheimer’s (or other form of dementia)? It’s true. There are foods that can actually improve your brain health. And best of all, these foods can be found in just about any Kansas City grocery store.
Foods that Improve Brain Health
- Blueberries. Blueberries have both anti-inflammatory and antioxidant properties. Antioxidants protect the body from free radicals (molecules that can potentially cause serious damage to cells, including brain cells).
- Fatty fish. Salmon, sardines, tuna, mackerel, and other types of fatty fish are great sources of omega-3 fatty acids. Omega 3s are essential to brain health. Some studies have shown they actually ward off age-related memory loss and protect the brain against Alzheimer’s.
- Avocados. Avocados contain monounsaturated fat, which is a good type of fat. It helps lower blood pressure and improves blood flow to the brain, ensuring that the brain gets enough oxygen.
- Turmeric. This spice contains curcumin, which has both anti-inflammatory and antioxidant properties. Some studies show that curcumin can delay or even reverse some age-related memory loss or help clear the amyloid plaques in some people with Alzheimer’s.
- Coffee & tea. There’s caffeine in both coffee and tea, which can make you feel more alert and improve your concentration. Coffee and tea are also both high in antioxidants.
- Nuts and seeds. There’s a lot of Vitamin E in nuts and seeds, which helps slow age-related cognitive decline. Walnuts, peanuts (or peanut butter), pumpkin seeds, and flaxseed also contain omega-3 fatty acids.
- Dark chocolate. Dark chocolate contains both caffeine and antioxidant compounds called flavanols. The flavanols in dark chocolate have been shown to improve blood flow to the brain and to combat cell damage. They also protect the brain from inflammation.
Winter depression, also known as Seasonal Affective Disorder (SAD), is quite common in otherwise-healthy adults. And symptoms can worsen as you age and begin to also deal with some of the physical limitations that go along with growing older.Continue reading
Can the cold Kansas City weather make you sick? Will it make your allergies go away? Will Vitamin C prevent colds? Let’s take a look at some of these winter health “myths” and the actual truth behind them.
- You can get sick from being out in the cold, especially with wet hair. False. Cold weather does not cause illness. Exposure to germs from people who are ill (either by droplets in the air or by touching things that person has touched) is what causes colds and flu. These types of illnesses are more common in the winter months because people tend to spend more time indoors where it’s easier to become exposed to germs.
- Cold weather gets rid of allergies. Partially True. Really cold weather will get rid of seasonal allergens like hay fever. But many people suffer not only from outdoor allergens, but also from indoor allergens (e.g., dust mites, mold, pet dander). So whether or not your runny nose and sneezing will stop in the winter will depend on what you’re allergic to and what allergens you have in your home and/or workplace.
- Vitamin C will ward off colds. Partially True. There’s not much evidence to suggest that getting your recommended daily dose of Vitamin C will prevent colds. But the general consensus seems to be that taking Vitamin C at the onset of a cold may reduce the cold’s duration.
- Sunscreen isn’t necessary during the winter months. False. The sun’s rays can be harmful even during the winter months (and on cloudy days). So it’s important to wear sunscreen on any skin that will be exposed to the sun every day of the year.
- Most of your body heat is lost through your head. False. This myth likely started because a lot of people don’t wear hats in the winter, and you tend to lose heat from any area of your body that isn’t covered. So don’t forget to wear your hat this winter. And your gloves!
- You should feed a cold, but starve a fever. False. Not eating when you’re fighting an illness is rarely a good idea. When you’re running a fever, your immune system needs to be at its best to fight off the illness. That requires a healthy diet with lots of fruits and vegetables.
The older you get, the more likely you are to get shingles, a painful rash that shows up on your side, face, or upper body. The shingles vaccine can help prevent you from getting it. It’s not 100% effective at stopping the virus, but if you do end up with shingles after having had the vaccine, your symptoms will be less severe.
Who Should Get the Shingles Vaccine
The shingles vaccine has been approved for anyone who’s over the age of 50, but the Centers for Disease Control and Prevention (CDC) recommends it be given to people age 60 and above.
Shingles is caused by the same virus that causes chickenpox, and people who have never had chickenpox are supposedly immune. But the CDC says 99% of Americans over the age of 40 have had chickenpox at one time or another even if they don’t remember having it. So you should get the vaccine regardless.
If you’ve already had shingles, it’s still okay to be vaccinated (after your shingles rash has completely disappeared) to help prevent you from getting it again.
Also, if you’re a caregiver for someone who has Alzheimer’s or other form of dementia, you might want to think about getting that person vaccinated as well.
Who Shouldn’t get the Shingles Vaccine
Here are some instances in which you should avoid getting a shingles vaccine:
- If you’ve had a previous severe allergic reaction to gelatin, neomycin (an antibiotic), or any other component of the shingles vaccine. If you’re not sure, tell your doctor up front if you have any severe allergies.
- If you have a condition that weakens your immune system, such as:
- HIV or AIDS
- Multiple Myeloma
- Viral hepatitis
- Tuberculosis (untreated)
- If you’re taking drugs or doing other treatments that affect your immune system, such as chemotherapy, steroids, or radiation therapy
- If you’re pregnant (or trying to get pregnant)
Where to Get the Shingles Shot
The easiest place to get a shingles shot is at your primary care physician’s office. If he or she doesn’t offer the vaccine, there are plenty of doctors in Kansas City who do. You can also get a shingles shot at Walgreens or CVS.
Shingles Vaccine Side Effects
Side effects of the shingles vaccine tend to be mild. The most common side effects are redness, pain, swelling, and itching at the injection site. Headaches are also fairly common.
Some people will develop a chickenpox-like rash near the injection site after receiving the shingles vaccine. If that happens, just cover the rash until it disappears.
If you’re a Kansas City senior who’s dreading the idea of eating Thanksgiving dinner alone, you don’t have to. There are places in the Kansas City area that offer free meals not only to seniors, but to anyone who needs a place to go. So you’ll not only get a good meal, but also plenty of company.
Here are three places that are offering free meals for 2017.
- Brush Creek Community Center: (Wednesday, November 22): Dinner will be served from 4 to 6 p.m. at 3801 Brush Creek Boulevard in Kansas City, Missouri. Registration is required.
- The Salvation Army (Thanksgiving Day): Dinner will be served from 11 a.m. to 1 p.m. at 101 W. Linwood in Kansas City, Missouri. The Salvation Army also delivers Thanksgiving dinners to those who are unable to get out. Call 816-756-1455 for more information.
- Indian Heights United Methodist Church (Thanksgiving Day): Dinner will be served from 1 to 4 p.m. at the church (10211 Nall Avenue in Overland Park). Registration is required.
Regular exercise is important, no matter what your age. It can improve your balance, flexibility, and stamina. It can also ward off depression, and may even prevent the onset of Alzheimer’s or dementia.Continue reading
It’s almost flu season again, and signs are popping up all over Kansas City, Overland Park, and Prairie Village reminding you it’s time for your annual flu shot. But how important is that flu shot really?
Flu shots are the number one method of preventing the flu. And it turns out the flu can be pretty dangerous if you’re over the age of 65. Every year in the U.S., as many as 700,000 people end up in the hospital from the flu and related complications. Most of those people are seniors. That’s because as you age, your immune system gets weaker, making it more difficult for you to fight off infection.
What About Caregivers?
If you’re caring for someone who’s over the age of 65, you also need to get an annual flu shot. If you don’t and you get sick, you’re putting that person at risk even if he or she has been immunized.
And if you’re charged with caring for someone who has Alzheimer’s or other form of dementia, it’s important to make sure that person gets a flu shot, too.
What if the Flu Shot Makes Me Sick?
It seems a lot of people are still concerned about getting the flu from a flu shot, but that’s simply not possible. The reason being that the flu vaccine is made from an “inactivated” virus, which means there’s no way it can make you sick.
Then why do some people get sick right after they get a flu shot? Flu shots don’t start working until a week or two after you get them. So if you get a flu shot and end up with the flu a few days later, the shot hadn’t yet had time to become effective. So you actually caught the virus somewhere else. That’s why it’s important to get your flu shot early. According to the Centers for Disease Control and Prevention (CDC), it’s okay to get the shot as soon as the vaccine becomes available, and it’s best to get it by the end of October. But you shouldn’t skip it if you happen to miss the October deadline. Even though flu season begins in early October, it lasts throughout the winter, and sometimes even into spring.
Where Can I get a Flu Shot?
To get your flu shot, make an appointment with your home care nurse or doctor’s office. You can also get one at most CVS or Walgreens stores. They normally posts signs out front to let you know when the vaccine is available.
Have you stopped eating healthy because cooking’s become a hassle? You’re not alone. A lot of seniors feel that way. But not getting the proper nutrition can weaken your muscles and bones, which will increase your risk for illness and falls.
If you’re a senior who’s looking for easy meals, or a caregiver who’s providing care at home to a parent or other loved one, keep this in mind when it comes to nutrition. Healthy meals should include a mixture of lean protein (e.g., lean meats, seafood, eggs, beans), fruits and vegetables, whole grains (e.g., whole grain breads, cereals, brown rice, whole wheat pasta), and low-fat dairy (e.g., milk, yogurt, cheese). To that end, here are some quick, healthy recipes for seniors. You should be able to find these ingredients in almost any Kansas City (or Independence, or Overland Park…) grocery store:
Healthy Granola Parfait: Spoon 1/4 cup of plain Greek yogurt in the bottom of a tall glass. Top with 1/4 cup of granola, then 1/4 cup of berries, then 1 tsp dark chocolate chips. Repeat for second layer.
Fruit Smoothie: Put 1 container of plain Greek yogurt in the bottom of a blender. Add 1/2 banana, 1/2 of an 8 oz. bottle of vanilla Ensure Alive, 1 tsp. instant milk powder (optional), and a handful of frozen berries. Blend.
Peanut butter on toast. Spread peanut butter on whole grain toast. Serve with a side of fruit and a glass of milk.
Breakfast Egg Scramble: Beat together two eggs, 1/8 cup of milk, and your choice of seasonings (e.g., basil, paprika, salt substitute, pepper). Brown a small amount of turkey sausage (or you can use diced canadian bacon). Set aside. Add a small handful of diced onions and a small handful of diced green pepper to egg mixture. Melt two tablespoons of butter in a pan. Pour mixture in and scramble. When almost done, add the meat and a small handful of cheese. Continue to scramble until cheese is melted and eggs are set. Serve with a side of fruit.
All-in-One Salad. Start with a 50/50 spring mix (half spring mix, half spinach leaves). Add a chopped, boiled egg, a handful of shredded cheese, some nuts, and some berries. Top with a vinegarette dressing.
Easy turkey wrap. Spread onion and chive cream cheese on a whole wheat tortilla shell. Top with turkey slices, spinach leaves, shredded swiss, diced tomatoes, and cooked turkey bacon (optional). Roll tightly. Serve with a side of fruit.
Fish tacos. Lightly sprinkle cumin on a piece of white fish (cod is a healthy choice; avoid tilapia). Pan fry. Cut in slices. Divide fish between two small whole wheat tortilla shells. Top with lettuce or cabbage, tomatoes, diced onions, lemon juice, and salsa.
Shrimp scampi. In a large skillet, heat 1/4 cup olive oil and 1/2 stick of butter on medium heat until butter is melted. Add 1 lb. of shrimp and one package of shrimp scampi seasoning. Stir until shrimp is pink (3-4 minutes). Add 1 Tbsp. lemon juice. Toss with cooked quinoa pasta. Sprinkle with parmesan cheese. Serve with a side salad (50/50 spring mix). Freeze leftovers in one- or two-person portions for later.
- Diced onions and green peppers (and other vegetables you can add to salads or other meals) are available in the freezer section in most Kansas City area grocery stores.
- You can buy 50/50 spring mix, lettuce, and spinach leaves already cut and washed.
- Most Kansas City area grocery stores sell fruit that is already cut up.
- Shredded cheese is also available in local grocery stores.