September 2021- Healthy Aging Month

A note from the author— Happy September NCP friends! Fall is just around the corner and this year, we share a stronger focus on making healthy choices. The last year has brought the world a higher level of awareness about hand hygiene, social distancing, and maintaining overall population health. However, as a nurse, I want to emphasize that maintaining and optimizing our health is important regardless of the presence of a new viral strain. I have received several calls in the last few months about family members and friends with new onset diagnoses and disease processes that can accompany aging. This month, I want to celebrate National Healthy Aging Month. The key that I give to all of my friends, family, and patients is this… YOU know your body, no one else. If you feel like something is wrong or off, you are probably right. Listen to your body, pay attention to what you “normally” feel like and if something is just not right…. Call your doctor. The key to treatment is proper disease identification. If we cannot prevent it, we want to treat it, to the best of our ability. This month, I would like to invite you to learn more about healthy aging and share this information with your friends and family.

The facts about Aging September is Healthy Aging Month, which is a great reminder of how vital it is that we care for ourselves and our aging populations. As we age, we all experience changes in our physical, mental, and emotional health, and it becomes increasingly important to prioritize our own wellness. According to the World Health Organization (WHO), by this year, people aged 60+ are projected to outnumber children under age five globally. According to the Administration for Community Living‘s 2019 Profile of Older Americans:

The 65+ population in the US has risen 35% over the past ten years and is projected to rise an additional 45% by 2060.

In 1980, there were 32,194 centenarians in the US; that figure has tripled in just 40 years. The number of Americans aged 65 and older has increased approximately eleven-fold over the last 100 years.

Pretty amazing, right? Check out this report to read and see more about America’s older populations. More older Americans means more demand for resources specifically tailored to this group’s needs; fortunately, there is lots of information and there are many programs available for our older friends on national, state, and local levels. Check out the links below to learn more! Each of them will lead you to additional resources not listed here. Please note that this is not a complete list of resources and a special focus has been

placed on resources that are most applicable and accessible to our five-state region of Arkansas, Louisiana, New Mexico, Oklahoma, and Texas. What is Healthy Aging? Some people are under the assumption that when you age, it’s time to slow down. However, medical science begs to differ. In fact, research shows that staying active can help you stay healthier and be happier into your golden years. If you’re no longer bogged down with the work projects that ate up most of your time, then it’s perfect chance to start being more social and do the things you really love to do. Here are seven ways to ensure you age with grace and a smile on your face…

Volunteer for a Worthy Cause Now that you have some time on your hands, and are no longer responsible for bringing up children (unless they’re conveniently showing up at dinner time each evening), you can choose a cause you’re passionate about and really make a difference. Whether it’s assisting the homeless, organizing supplies at a food bank, or driving patients to their next appointments, there are countless volunteer opportunities available. See if there’s a volunteer hub in your community that can match you with the best task. (Check out this article on the Health Benefits of Volunteering).

Take Up Dancing Always wanted to take up ballroom? Well, age shouldn’t stand in your way. Dancing is a relatively low-impact way to stay active, while getting your heart pumping and circulation flowing. Start slow and remember it’s not a competition (unless you want it to be). Line dancing is another great option that’s fun and easy to learn, and there’s an entire senior’s dance movement based around it for aging adults in the U.S. You may even spark new feelings of romance for your partner during a tango lesson.

Go Back to School When you’re younger, you learn about subjects that may not be of interest to you, but were still essential to your success during your working life. However, you might’ve always wanted to take that philosophy, painting, pottery, or art history class, that didn’t seem practical at the time. As the website Seniorplanet.com points out, you still may be able to afford to attend university classes even if you’re on a pension. The source notes that a number of states offer college classes to seniors for free (or at least give discounts on tuition). If you don’t want to sit in a lecture, why not offer your expertise and teach smaller workshops of your own? Join a Social Club Spending time on your own is okay now and again, but there are health benefits to remaining connected to others, according to EveryDay Health. The source says socializing can help stimulate the mind to ward off degenerative conditions such as dementia as well as depression.

You can join a seniors’ club and play cards or discuss books or movies, hike or cycle, or even join a gardening club and learn about how to care for different species of plants. Whatever it is you want to do, being with like-minded people can make you happier and more focused. Also, being with other people can be a benefit if you fear having a health episode while home alone. Take Up a New Hobby It’s never too late to pick up a camera and start learning the technical side of the craft. Who knows, you might’ve been a talented shutterbug all along. The same goes for learning a new musical instrument, knitting, or even mastering cooking skills to wow your guests. Having a new passion will give you a renewed sense of purpose and something to look forward to each day as you learn, share and get better at the activity. It’s also good for your brain to learn new information and challenge yourself as you age.

Travel Afar Although at this current moment, I would recommend NOT traveling due to the ongoing COVID-19 pandemic, this can be added to the list of healthy aging options during safe travel times, if you are vaccinated, and as long as social distancing is maintained. Hopefully you have a few dollars set aside to see the world after retirement, either solo or with your spouse. Visiting other countries can be a very eye-opening and enriching experience, and can help wake up your inner curiosity and love life fully again.

There are many cruises or organized tours for seniors that will provide information as well as enhanced safety when you’re in a foreign land. With no work obligations to worry about, you can take an extended trip to somewhere exotic that you’ve always dreamed about. Just be sure to take the proper precautions (as outlined by Centers for Disease Control and Prevention) so your dream excursion is not cut short. Get a Pet Before we start, I want to emphasize that pets are forever. You do not purchase an animal unless you have the ability and desire to provide all necessary care for that animal. Do not forget—to us they are our beloved pets, but to them, we are their world… they depend on their humans for food, water, shelter, medication, and love. If you are unsure about whether or not this is the right decision for you, a little research about pet ownership can go a long way. Most local SPCAs and vet offices are happy to answer questions for soon to be pet owners. Didn’t have time or energy to take care of a Golden Retriever when there were kids and jobs to be tended to? Now’s your chance. Having a furry companion around the house can be a comfort, and will also give you an excuse to get out for walks together to stay in shape.

AgingCare.com notes that owning a pet (no, it doesn’t have to be a Golden Retriever) can lower blood pressure and reduce stress. A loyal pet can also reduce feelings of loneliness, and they give unconditional love. According to the source, pets can also stimulate seniors’ minds so they can recall more memories. Consider adopting an older pet from a pound, adds the source.

Tips for Healthy Aging Doctors are constantly recommending that we live active lifestyles, but what does that really mean? Is a normal work day, or routine day at home, enough to stay active? The truth is… everyone is different. We can all use more exercise, more healthy eating

practices, and a more well balanced life. If you feel good, you will be more productive, have a greater sense of self, and your overall health will improve. How can you do this? Here are some tips for healthy aging:

• Get moving- Exercise regularly to maintain a healthy body and brain.

• Stay social- Take a class, volunteer, play games, see old friends, and make new ones.

• Bulk up- Eat beans and other high-fiber foods for digestive and heart health.

• Add some spice- Add herbs and spices to your meals if medications dull your taste buds.

• Stay balanced- Practice yoga or tai chi to improve agility and prevent falls.

• Take a hike- Brisk daily walks this September can bolster both your heart and lungs.

• Sleep well- Talk to a sleep specialist if you don’t sleep soundly through the night.

• Beat the blues- If you’ve been down for a while, see a doctor. Depression can be treated.

• Don’t forget- To aid your memory, make lists, follow routines, slow down, and organize.

Tips from the Experts Tips from Gary W. Small, MD, professor of psychiatry and biobehavioral sciences, David Geffen School of Medicine at UCLA, and director, UCLA Longevity Center

• Take a daily brisk walk with a friend -- you’ll get an aerobic workout, and the conversation will exercise your brain and reduce stress.

• To help control the urge to overindulge, just imagine eating that sweet treat. Research shows the fantasy dessert will satisfy you, and you’ll actually eat less.

Tips from Carla Perissinotto, MD, MHS, assistant professor of medicine, division of geriatrics, department of medicine, University of California, San Francisco

• Every few months, review your over-the-counter drugs with your doctor for any potentially unsafe ingredients. I do this for my parents whenever I visit their home.

• Try yoga. All types help maintain physical and emotional health. My favorite is Kundalini yoga, which focuses on meditation and strengthening.

Tips from Elizabeth Eckstrom, MD, MPH, director of geriatrics, Oregon Health & Science University, Portland, Ore.

• Follow a Mediterranean diet to help prevent memory impairment and heart problems. I love salmon covered with fresh thyme and lemon slices and grilled on a plank.

• I do tai chi three days a week, and it dramatically improves my balance. Seniors can do it, too, and cut their risk of falls by almost half.

Why is September Healthy Aging Month? This time of year, the end of summer going into fall, seems to be a popular time of year for eye injuries and problems. It may be no surprise that there are common visual changes that are a natural part of the aging process… but total vision loss is not one of them. As a result, a large part of National Healthy Aging Month is a focus on eye health. While vision loss is not a normal part of aging, older adults are at higher risk for certain eye diseases and conditions, including:

• Age-related macular degeneration (AMD) • Cataract • Diabetic retinopathy • Glaucoma • Dry eye • Low vision

Eye diseases often have no early symptoms, but they can be detected during a comprehensive dilated eye exam. More than 40 million Americans are age 65 or older, and this number is expected to grow to more than 88 million by 2050. By that same year, the number of Americans with age-related eye diseases is expected to double, and the number of people living with low vision is projected to triple. Early detection and treatment are key to saving sight. Join the National Eye Health Education Program (NEHEP) this Healthy Aging Month to help raise awareness about eye health among older adults and let them know how they can protect their vision.

Age Related Eye Problems Unfortunately, we are as old as our bodies. Our organs feel the same wear and tear that our bones and muscles feel on a daily basis. In addition, our eyes are not immune to problems related to aging, as a result. Below are the common age-related eye problems associated with the aging process: Age-Related Macular Degeneration Age-related macular degeneration (AMD) is an eye disease that can blur your central vision. It happens when aging causes damage to the macula — the part of the eye that controls sharp, straight-ahead vision. The macula is part of the retina (the light-sensitive tissue at the back of the eye). AMD is a common condition — it’s a leading cause of vision loss for older adults. AMD doesn’t cause complete blindness, but losing your central vision can make it harder to see faces, read, drive, or do close-up work like cooking or fixing things around the house. AMD happens very slowly in some people and faster in others. If you have early AMD, you may not notice vision loss for a long time. That’s why it’s important to get regular eye exams to find out if you have AMD. For more information about AMD, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/age-related-macular-degeneration

Cataracts A cataract is a cloudy area in the lens of your eye. Cataracts are very common as you get older. In fact, more than half of all Americans age 80 or older either have cataracts or have had surgery to get rid of cataracts.

At first, you may not notice that you have a cataract. But over time, cataracts can make your vision blurry, hazy, or less colorful. You may have trouble reading or doing other everyday activities. The good news is that surgery can get rid of cataracts. Cataract surgery is safe and corrects vision problems caused by cataracts. For more information about Cataracts, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/cataracts

Diabetic Retinopathy Diabetic retinopathy is an eye condition that can cause vision loss and blindness in people who have diabetes. It affects blood vessels in the retina (the light-sensitive layer of tissue in the back of your eye). If you have diabetes, it’s important to get a comprehensive dilated eye exam at least once a year. Diabetic retinopathy may not have any symptoms at first — but finding it early can help you take steps to protect your vision. Managing your diabetes — by staying physically active, eating healthy, and taking your medicine — can also help you prevent or delay vision loss. For more information about Diabetic Retinopathy, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/diabetic-retinopathy

Glaucoma Glaucoma is a group of eye diseases that can cause vision loss and blindness by damaging a nerve in the back of your eye called the optic nerve. The symptoms can start so slowly that you may not notice them. The only way to find out if you have glaucoma is to get a comprehensive dilated eye exam. There’s no cure for glaucoma, but early treatment can often stop the damage and protect your vision. For more information about Glaucoma, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/glaucoma

Dry Eye Dry eye happens when your eyes don’t make enough tears to stay wet, or when your tears don’t work correctly. This can make your eyes feel uncomfortable, and in some cases it can also cause vision problems. Dry eye is common — it affects millions of Americans every year. The good news is that if you have dry eye, there are lots of things you can do to keep your eyes healthy and stay comfortable. For more information about Dry Eye, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/dry-eye Low Vision Low vision is a vision problem that makes it hard to do everyday activities. It can’t be fixed with glasses, contact lenses, or other standard treatments like medicine or surgery.

You may have low vision if you can’t see well enough to do things like: • Read • Drive • Recognize people’s faces • Tell colors apart • See your television or computer screen clearly

For more information about Low Vision, visit the NIH website below: https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/low-vision

References https://healthyaging.net/september-healthy-aging-month/ https://www.nei.nih.gov/learn-about-eye-health/outreach-campaigns-and-resources/vision-and-aging-resources/healthy-aging-month https://news.nnlm.gov/scr/september-is-healthy-aging-month/ https://www.activebeat.com/fitness/7-keys-to-happy-healthy-aging-for-seniors/?utm_medium=cpc&utm_source=google_search_network&utm_campaign=AB_GGL_US_DESKTOP&utm_content=g_c_524315076930&utm_term=healthy%20aging&placement=kwd-14333391&utm_acid=1504835999&utm_caid=12873659457&utm_agid=121884742936&utm_os=&utm_pagetype=var-multi&device=c&gclid=CjwKCAjw4KyJBhAbEiwAaAQbE-w6ye6XZxFhb89IS39W0XkyiaJFpf_xjrNawoiWuxfzcAHlbWtX0RoC044QAvD_BwE https://www.webmd.com/healthy-aging/features/health-highlights-september-healthy-aging-month