It’s no secret that some people age better than others. They have fewer wrinkles, more muscle tone, flatter stomachs, and fewer chronic illnesses. Scientists have conducted multiple studies to discover the keys to aging well. Here are some tips based on their findings:Continue reading
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If your exercise program doesn’t include balance exercises, you’re still at risk for falls. Balance exercises improve your strength and flexibility. They also sharpen the sensory perception needed to keep your balance.Continue reading
Bladder control problems (also known as urinary incontinence) are common in older adults. Many people view them as a normal sign of aging and figure they just have to live with them. But that may not necessarily be the case.
There are three common types of urinary incontinence:
- Urge incontinence: When you have frequent urges to run to the bathroom, but don’t always get there in time
- Stress incontinence: Leakage of urine when you laugh or sneeze
- Overflow incontinence: Frequent (or constant) leakage of urine
There are ways to manage (or even eliminate) all of these bladder control problems. So if you find your incontinence has confined you to your Kansas City home, or has otherwise interfered with your normal activities, it’s time to go see your doctor.
Start with your Kansas City primary care physician. But keep in mind he or she may refer you to a bladder control specialist (urologist).
Your doctor will conduct urine tests and blood tests to try to determine what’s causing your incontinence. You may find it’s something simple like a bladder infection or constipation. If not, your doctor may suggest:
Bladder exercises: More specifically, Kegel exercises, during which you flex and release your pelvic floor muscles (the muscles that would normally stop your urine flow). If you’re a male, squeeze the muscles that would keep you from passing gas. Tighten the muscles, then release. Do these exercises several times throughout the day.
Scheduled bathroom breaks. Schedule bathroom breaks throughout the day (for example, every hour). If that seems to be going well, you can slowly lengthen the time between breaks.
Double voiding. Urinate, then wait a few minutes and go again (or at least try).
Lifestyle changes. Your doctor may ask you to avoid alcohol, cut back on caffeine, quit smoking, lose weight, eat more fiber, and/or limit fluids before bedtime.
If none of these behavioral changes help to control your bladder problems, there are also medical interventions, such as medications, implantable devices, vaginal creams, nerve stimulation, and surgery.
Bladder Control in Someone With Alzheimer’s
If you’re caring for someone who has Alzheimer’s or other form of dementia, he or she will eventually develop functional incontinence (bladder control problems caused by the dementia). Here are some things you can try that might help:
Don’t provide alcohol or caffeinated drinks. Examples include caffeinated coffee, tea, and sodas. But do provide plenty of water.
Offer scheduled bathroom breaks. For example, once every hour or two.
Provide appropriate underwear. Something that’s easy to pull down and back up.
Keep pathways clear. To the bathroom, and also to the toilet. Leave the bathroom light on, so it’s easy to find.
Get help. When your loved one’s incontinence becomes too much for you to handle, get help from a Kansas City home care agency that specializes in Alzheimer’s and dementia care. Agency caregivers can keep your loved one clean and dry.
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Are you over the age of 65? Did a parent or grandparent have Alzheimer’s disease? Do you have heart disease, diabetes, high blood pressure, or high cholesterol? Any of these things can put you at risk for Alzheimer’s.
Obviously, you can’t change your age or your genetic makeup, but there are still somethings you can do to reduce your risk for dementia. Here are some tips:
Eat a healthy diet. A healthy diet can reduce your risk for Alzheimer’s by giving your brain the nutrients it needs. It can also reduce your risk for heart disease, high blood pressure, high cholesterol, and diabetes, all of which are Alzheimer’s risk factors.
It seems the idea of what constitutes a “healthy diet” has evolved somewhat over time. You still need to eat a diet that’s low in fat and high in foods that are nutritious, like vegetables, whole grains, fruit, low-fat dairy, and lean protein (e.g., fish, poultry, beans, tofu, nuts, seeds). But the current theory on healthy eating is you should stay away from processed or packaged foods, and only eat foods that are found in nature. And stay away from fad diets. They’re not healthy, especially for seniors. The Harvard School of Public Health has developed a Healthy Eating Pyramid and a Healthy Eating Plate to help you best determine what you should be eating and in what quantities.
And here’s a local healthy eating tip. Kansas City has a ton of Farmers Markets where you can stock up on fresh fruits and vegetables. City Market is the first that comes to mind. But if that’s too far to drive Google “Overland Park Farmers Market” or “Prairie Village Farmers Market” (or whatever Kansas City area city you live in), and you’ll likely find a Farmers Market near you.
Exercise. Nobody wants to do it (well, most of us don’t), but everybody knows they should. But exercise improves the blood flow to your brain, reducing your risk for Alzheimer’s. It also helps prevent heart disease, high blood pressure, high cholesterol, and diabetes, all of which are risk factors for dementia. And here’s another reason why you should exercise, especially if you’re over the age of 65. It can improve your flexibility, balance, and stamina, thereby improving mobility as you age.
To maintain brain health, you’ll need to do a combination of aerobic exercises (e.g., walking, bicycling, swimming) and strength training (e.g., hand weights, push-ups, planks). For added balance and flexibility, you might also want to do some yoga or tai chi.
Keep diabetes in check. Diabetes can increase your risk for Alzheimer’s, so you’ll want to do everything you can to control yours (or to prevent diabetes) in order to reduce your dementia risk. Make sure you’re checking your blood sugar on a regular basis (as instructed by your doctor), as well as taking any insulin or other medications as prescribed. You also need to follow your diabetic diet plan (or the plan outlined above if you’re not currently diabetic) and exercise regularly (See paragraph on exercise above.). Also, if you’re eating a healthier diet and exercising, your medications may need to be adjusted. So let your doctor know what your plan is before you start so he or she can monitor your progress.
Challenge your brain. Whether or not brain games, crossword puzzles, or games like scrabble can actually ward off Alzheimer’s depends on who you ask (and there are reputable sources on both sides). But my 90-year-old aunt is the “Scrabble Queen” and my 87-year old dad does the New York Times crossword puzzle every day, and both are sharp as tacks. My mom, on the other hand, wasn’t big on reading, puzzles, or board games. And she died after a four-year battle with Alzheimer’s at the age of 82. So I’m sticking with the side that believes doing things that challenge your brain helps reduce your risk for dementia.
Keep learning. Take a class you’ve always wanted to take. Play trivia games with friends. Find a new DIY project and give it a try. Learning something new exercises your brain, which can help reduce your risk for Alzheimer’s.
Get help if you need it. If you’re having a tough time cooking healthy meals, exercising, and controlling your diabetes, or if you just want someone to help hone your cognitive skills, you may want to enlist the help of a Kansas City home care agency.
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