Healthy Aging: Keeping Your Heart Healthy

Gone is the belief that growing older means inevitable and irreversible physical decline. Thanks to aging research, conducted in the Institute for Aging Research at Hebrew Senior Life, we now know that not only is physical activity possible at any age, but it is beneficial from staying heart healthy, to helping prevent falls, to slowing down the onslaught of dementia. With winter approaching, the tendency to hunker down in doors becomes very tempting. Don’t let this happen. Winter is no excuse to assume a sedentary lifestyle. However, safety is certainly a concern, and understanding physical changes that come with age is important.

How does heart rate change with age and what should seniors know in order to maintain a safe exercise routine? The good news is that a person’s resting heart rate does not change significantly with age. However, age does take a toll on how a person’s heart rate responds when challenged by physical exertion. Research shows that as we grow older the ability of one’s heart increases its rate during exercise to diminish.

The good news is, like with other muscles, we can build the heart muscle with training. A more powerful heart can pump more blood with each stroke, which helps older adults compensate for a slower response rate. So now that you are convinced to stay active even as the days grow colder and shorter, also take steps to stay safe. It’s a good idea to learn what a safe heart rate is for you.

Although a moderate walking regiment may not need a doctor’s blessing, you should always consult your primary care physician before beginning anything more ambitious. But the research is conclusive that we can build strength at any age. And we can all agree that a “bigger heart” is something we all would want to cultivate in more ways than one!

Click here to check out the activities at Waterford Estates Retirement Community.

Healthy Aging: Pomegranate Wonderfully Nutritious

History: Pomegranate has been valued throughout history by various cultures for its delightful flavor and its medicinal properties. The fruit is depicted in ancient Egyptian art & is mentioned several times in in the Bible. Miniature replicas of pomegranates made of thread & wool decorate the fringes of the high priests’ robes in ancient Israel. Also, chains of decorative pomegranates were strung around pillars of the temple in Jerusalem.

Benefits: Pomegranate has antioxidant, antibacterial and antimicrobial properties. One pomegranate fruit has 63-70 calories, 15 to 19 carbohydrate grams and 259 milligrams of potassium. In alternative medicine, it has been used to treat diabetes, heart disease and cancer. Extract of pomegranate has been shown to fight against staph, salmonella and some kinds of strep bacteria. In the dental field it has been found to inhibit the formation of the bacteria that causes plaque, aid in healing after periodontal procedures and reduce signs of chronic periodontitis. In a 2004 study by Iran National Nutrition and Food Technology Research Institute, type II diabetes patients, significantly reduced their cholesterol levels by consuming pomegranate juice concentrate daily.

Potential: Studies conducted at the University of Wisconsin and the University of California at Los Angeles found that pomegranate oil, juice and extract have to potential to prevent a variety of cancers, including breast, skin, colon, and lung cancer. Pomegranate may also be helpful to patients with coronary heart disease and high blood pressure, according to a study published in the September 15, 2008, issue of the American Journal of Cardiology.

Warning: Some people have an allergic reaction to pomegranate and can experience side effects as severe as anaphylactic shock and laryngeal edema. Pomegranate can have serious interaction with some medications.

Will 2015 be your year for positive change?

Princess Diana once said, “Family is the most important thing in the world.”
That’s just how Waterford Estates feels about our residents and staff.

WE ARE FAMILY.

A new survey from the National Council on Aging indicated that senior health and well-being actually depends on how much time is spent with family and extended family. 90% of seniors said they felt revitalized when they spent time with others. Specific health benefits included lower blood pressure, lower risk for cardiovascular problems and lower risk for depression. Social interaction also keeps your brain from getting “rusty.” There are plenty of ways our residents stay in touch with “family” and maintain a high level of social interaction: joining an enjoyable group activity, like playing cards, bingo or book club; or taking an exercise class, which is a great way to stay physically fit and engage with others. Our residents stay in contact with kinfolk outside our community, too, with phone calls, letters or e-mail.

Perhaps the positive change for your 2015 includes joining

our family here at Waterford Estates!

New Year's Resolutions for Seniors and Their Families

Life is full of traditions. Many are handed down through the years, and some are newly created between family and friends. Either way, traditions are part of the colorful fabric that intertwines our lives and holds us together, transcending time and distance. One common tradition this time of year is making New Year’s resolutions, which usually include stopping bad habits or starting good habits. This tradition is also a great way to stay connected and engaged with those special in your life.

Start a letter journal. Thanks to the Internet, handwritten letters are almost a thing of the past. However, seniors come from an era when writing letters by hand was an important, valued form of etiquette-a more personal way of keeping in touch. Purchase a bound journal, write a letter inside and give it to your loved one. He or she then writes a letter to you and returns the journal. The same can be done with individual letters written back and forth and pasted into the book. The process repeats throughout the year, or until the journal is full. Sharing a letter journal with your loved one is a unique way to strengthen your connection and getting to know each other better. An added perk is the excitement of looking forward to receiving “real” mail. You find yourselves thinking of each other more often and contemplating what bit of news to share in the next letter.

Plan to age gracefully. Growing older has advantages as well as a few disadvantages, such a wrinkles, gray hair and changes in our bodies. It is never too late to decide to pursue a healthy lifestyle, which increases the odds of aging gracefully. Plan to exercise often, eat nutritious foods and encourage each other while doing so. If you live close to a family member, take walks or participate in a group exercise class together. Even if your family member lives far away, you can take walks during the same time of day and talk on the phone to plan healthy meals and other activities.

Share favorite recipes. Sharing your favorite recipes with family members sends your favorite recipes to be passed down through the family generations.

Get tech savvy. A study in 2010 found that seniors are the fastest growing demographic on social networks. If you do not already have a computer, now is the time to expand your horizons. It might seem a bit intimidating at first, but once you are comfortable, you might surprise yourself. Check out Waterford Estates Facebook page here. Communicating and trading pictures via email becomes a snap. Even better, webcams allow face to face, conversations between family members who live apart. The grandkids can relay their adventures, and everyone gets the pleasure of seeing each other laugh.

Making New Year’s resolutions together builds bonds with family and friends. Set your resolution, involve your loved ones and help each other reach your goals. Strengthen your relationships and show your love all year long.  Happy New Year To All!