Married Seniors, Watch Your Waistline!

“For thinner or fatter” … marriage seems to lead to weight gain.

Sociologists and public health experts have long known that couples influence each other’s health. Over time, couples tend to share habits. They might encourage each other to be healthy—or, influence each other to adopt patterns that are not so beneficial for physical and emotional health. In a sense, it’s important to treat the couple when one member is suffering from, for example, depression or a chronic illness.

Researchers from the University of Basel in Switzerland recently revealed another area in which couples should be cautious. The research team wanted to find out if being married (or cohabiting as a couple) made it more or less likely that a person would maintain a healthy weight.

The research team looked at data on 10,226 couples across Europe. They asked the couples about their body mass index (BMI) and their eating and exercise habits. The results: on average, couples had a higher BMI than singles. This held true for both men and women, and across socioeconomic status, age and nationality.

Body mass index (BMI) is a measure of body fat based on height and weight. The World Health Organization says that a normal BMI is between 18.5 and 25; overweight is defined as between 25 and 30; and obesity is above 30. The University of Basel researchers found that the single men in the study averaged a BMI of 25.7, while the married men weighed in at 26.3; the single women averaged 25.1 and the married women at 25.6. Ralph Hertwig, Director of the Center for Adaptive Rationality at the Max Planck Institute for Human Development in Berlin, calls the differences “meaningful.” These aren’t huge amounts, but enough to alert us to creeping weight gain.

What accounts for this effect? Is it the stereotypical belief that once people are married, they “let themselves go”? It would seem that exercise is the key. The study’s lead author, Assistant Professor of Health Psychology Jutta Mata, noted that couples actually tend to buy healthier foods—“more regional and unprocessed products and less convenience food.” But perhaps they are eating too much. And the married people, especially the men, didn’t get as much exercise as the single folks.

According to Hertwig, “Our findings show how social factors can impact health. In this case, that the institution of marriage and certain changes in behavior within that context are directly related to nutrition and body weight.”

So couples should continue to cook healthy meals together, while being more mindful of the amount they eat. And rather than snuggling on the couch all evening, go out for a walk. Getting enough exercise makes it more likely that you’ll still fit in your wedding dresses and tuxes on your first anniversary and beyond.

(A note about BMI: Some experts caution that the BMI doesn’t reveal the most accurate picture of whether a person is at their ideal weight; for example, if the couple are body builders, they may weigh in at a higher-than-recommended BMI because muscle is heavier than fat. It’s important to talk to your doctor about maintaining a weight that’s right for your body type.)

Source: IlluminAge AgeWise reporting on a study from University of Basel.

Summer is Sunburn Season

This year summer officially begins on June 20, but most of us have already been spending more time outdoors. The American Academy of Dermatology reminds us to protect against the damaging effects of sun exposure.

“Whether you’re at the beach, going for a jog, or playing a round of golf, it’s important to protect your skin from the sun’s harmful rays,” said board-certified dermatologist Dr. Elizabeth S. Martin. “Although sunburn may seem like a temporary condition, it leaves behind long-lasting damage to the skin that increases a person’s risk for getting skin cancer.”

Dr. Martin offers tips for preventing sunburn:

• Seek shade, especially during the hours when the sun’s rays are strongest—between 11 a.m. and 3 p.m. if you’re in an area with Daylight Savings Time. Here’s a good test: If your shadow appears to be shorter than you are, head for cover.
• Wear protective clothing, such as long-sleeved shirt, pants, a wide-brimmed hat and sunglasses.
• Generously apply a broad-spectrum, water-resistant sunscreen that has a Sun Protection Factor (SPF) of 30 or more. Apply to all exposed skin areas, and reapply every two hours or after swimming, even on cloudy days.
• Monitor your skin during outdoor activities, remembering that the first signs of sunburn can take two to three hours to appear.

Prevention is the best strategy, but if you do get a sunburn, Dr. Martin recommends the following tips:

1. Take frequent cool baths or showers to help relieve the pain. As soon as you get out of the bathtub or shower, gently pat yourself dry, but leave a little water on your skin. Then, apply a moisturizer to help trap the water in your skin. This can help ease the dryness.
2. Use a moisturizer that contains aloe vera or soy to help soothe sunburned skin. If a particular area feels especially uncomfortable, you may want to apply a hydrocortisone cream that you can buy without a prescription. Do not treat sunburn with “-caine” products (such as benzocaine), as these may irritate the skin or cause an allergic reaction.
3. Consider taking aspirin or ibuprofen to help reduce any swelling, redness and discomfort.
4. Drink extra water. A sunburn draws fluid to the skin’s surface and away from the rest of the body. Drinking extra water when you are sunburned helps prevent dehydration.
5. If your skin blisters, allow the blisters to heal. Blistering skin means you have a second-degree sunburn. You should not pop the blisters, as blisters form to help your skin heal and protect you from infection.
6. Take extra care to protect sunburned skin while it heals. Wear clothing that covers your skin when you’re outdoors. Tightly-woven fabrics work best. When you hold the fabric up to a bright light, you shouldn’t see any light coming through.

Dr. Martin says, “If you get sunburned and you have blisters that cover a large area, such as your entire back, or if you have chills, a headache or a fever, seek medical care immediately.”

Source:  The American Academy of Dermatology (www.aad.org), adapted by IlluminAge AgeWise. Visit the AAD website for more information about the dangers of tanning and the detection and treatment of skin cancer.

National Institutes of Health Highlights the Benefits of Gardening

Have you started your summer garden yet? In a recent issue of NIH News in Health, the National Institutes of Health shared some information that might motivate you to rush right down to the nursery to pick up some seeds, seedlings and garden tools!

Is there anything more delicious and nutritious than vine-ripened tomatoes, just-harvested peaches and corn, or fresh herbs and spices? Growing your own edible plants—whether in a backyard garden or a few pots on your windowsill—can be fun, rewarding, and healthful. If you share your garden’s bounty with friends and neighbors, you might even expand your social connections and spread the health around.

“Gardening has many health benefits. It allows you to get outside, get active, and sit less, which might help to reduce stress,” says Dr. Philip Smith, a life-long gardener who oversees obesity research at NIH. “Gardening can also help to improve your diet if you eat more fruits and vegetables. They’re especially delicious, with a more intense flavor, when ripe and freshly picked.”

Fruits and vegetables are packed with fiber and essential vitamins and minerals. Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer. The fiber in fruits and vegetables can help relieve constipation and normalize your bowel movements.

Fruits and vegetables may also help reduce your calorie intake—especially if they’re replacing high-calorie, high-fat foods—to help you control your weight. Herbs can add rich and interesting flavors to your meals without adding calories.

“Americans generally don’t eat enough fruits and vegetables; it’s one of the major drawbacks of our diets today,” says NIH’s Dr. Charlotte Pratt, who oversees research on nutrition, physical activity, and heart health. The federal Dietary Guidelines for Americans published in 2015 recommends that adults who eat about 2,000 calories daily should eat about 2.5 cups of vegetables and 2 cups of fruit a day. But only a small percentage of us meet both fruit and vegetable recommendations.

When choosing vegetables, eat an assortment of colors and types every day. Broccoli, spinach, collard greens, kale, and other dark leafy greens are good choices. You might also choose red and orange vegetables, such as tomatoes, carrots, sweet potatoes, or red peppers. Many of these are easy to grow at home.

Gardening might enhance your mental health as well. Some studies have found that being physically active in natural environments—or even simple exposure to nature—can improve mood, reduce anxiety, and enhance self-esteem. “Growing your own vegetables and digging into the dirt can increase physical activity and give one a feeling of well-being and a sense of connection to the Earth,” Smith says.

If you think you don’t have space for a backyard garden, think again. “Some vegetables like carrots, lettuce, kale, and hot peppers don’t require much space,” says Smith. These can be grown in pots or small gardens. “You can also try growing hanger tomatoes, which can be suspended from your deck or porch.”

Before you get started, check out these garden safety tips, courtesy of the Centers for Disease Control and Prevention (CDC):

• Wear gloves to avoid skin rashes, cuts, and contaminants.
• Read all instruction labels before using chemicals, tools and other equipment, and keep them out of the reach of children.
• Cut your risk for sunburn and skin cancer by wearing wide-brimmed hats, sun shades, and sunscreen with sun protective factor (SPF) 15 or higher.
• Protect against diseases carried by mosquitoes and ticks. Use insect repellent. Wear long-sleeved shirts. Tuck pants into your socks.
• If you’re outside in hot weather, drink plenty of water.
• Pay attention to signs of heat-related illness, including high body temperature, headache, rapid pulse, dizziness, nausea, confusion, or unconsciousness. Seek emergency medical care if needed.

Source: National Institutes of Health News in Health, adapted by IlluminAge AgeWise.

During Men’s Health Month, Talk to Dad About Fall Prevention

Every June since 1994, we’ve celebrated Men’s Health Month. The sponsor of this event, the Men’s Health Network, says that this recognition is a time to “heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys.” Families are encouraged to make wellness a part of their Father’s Day celebration.

One topic to discuss with Dad is fall prevention. Falls are a pretty serious issue for older adults. According to the Centers for Disease Control and Prevention (CDC), each year, one in three American seniors takes a fall. One-fifth of these falls will result in hip fracture, a head injury or other serious injury that can lead to hospitalization, a loss of independence and even death.

Studies show women are more aware of the risk of falling, and they’re more likely to take steps to lower their risk. Now it’s Dad’s turn! Encourage Dad to…

Get more exercise—Many more women than men sign up for exercise classes, but a February 2016 study from Yale University found that men actually benefit more from working out. The team, led by geriatrics professor Dr. Thomas M. McGill, found that men who exercise can lower the risk of a serious fall injury by 38 percent. The male study subjects who exercised were 53 percent less likely to sustain a fall-related fracture, and were 59 percent less likely to be hospitalized in the aftermath of a fall. Encourage Dad to talk to his doctor about an exercise program that includes activities that build muscle strength, joint flexibility and coordination.

Give his home a safety inspection—Many falls are caused when a senior trips over a throw rug, electrical cord or a patch of ice. Remove hazards, and make home modifications that can reduce the risk of falls, such as improved lighting and grab bars in the shower. And while you’re fall-proofing your home, don’t forget Dad’s “man cave” or workshop. Are cords from power tools lying across walkways? Is that greasy old floor mat frayed at the edges? Does Dad tend to pile things on the basement stairs?

Eat right, and don’t drink too much—A sensible diet—what, when, and how much we eat—helps improve a person’s energy, stamina and alertness, all factors for reducing the risk of falls. And it’s important to know that many falls are caused when a person has had “one too many.” Alcohol can negatively affect balance and coordination and slow the reflexes. Encourage Dad to talk to the doctor if he’s drinking more than is recommended.

Get screened for osteoporosis—Many people believe that osteoporosis, a potentially debilitating bone-thinning condition, is a women’s disease. But older men are also susceptible. A study from Northwell Health (formerly North Shore-Long Island Jewish Health System) found that only one-fourth of men think it’s important to be screened for osteoporosis—yet around one in ten men will suffer an osteoporosis-related fracture during their life. Diagnosis can help them get treatment that can protect their bones and lower the risk of fall injury.

Talk to the doctor about other fall risks—If Dad has experienced dizziness or balance problems, report those right away. He should have his vision and hearing regularly tested. And each year, he should have his medications reviewed; prescription and nonprescription drugs can lower the risk of falling by treating Dad’s health conditions, but some medications cause drowsiness and other side effects that can raise the risk.

Learn more about Men’s Health Month at www.menshealthmonth.org.

A Free Meal That Can Cost Seniors Plenty

Older adults are often the target of financial swindlers. According to the Investor Protection Institute, over half of adult protective services workers, doctors, law enforcement officials, securities regulators and others who regularly deal with older adults report often encountering elderly victims of financial exploitation. U.S. government figures show that financial fraud costs seniors close to $3 billion each year!

The Consumer Finance Protection Bureau recently reported that seniors are often invited to attend “free lunch seminars”—events that are marketed as educational get-togethers, when in fact, they are sales events to sell everything from insurance products and funeral services to financial investments, such as reverse mortgage products, real estate investments, mutual funds and securities. Some free lunch seminars are on the up and up—but many are hard-sell sales pitches in disguise.

Seniors can be especially vulnerable to this sales tactic. They often have a nest egg—money in retirement accounts, home equity and other accumulated assets. They may be dealing with memory loss and impaired judgment. Seniors were raised in a time when politeness was valued—they find it harder to say no. And the wording on the invitation may be designed to create a sense of urgency—“limited seating available,” “call now.”

According to the Financial Industry Regulatory Authority (FINRA), these seminars are often advertised with names like “Senior Financial Survival Seminar” or “Senior Finance Workshop.” Sounds good, right? Who doesn’t want to learn about financial well-being?

And a free lunch, what’s not to like? The seminars are often held in upscale restaurants, posh hotels or golf resorts. Sometimes they’re even held in the person’s own retirement community or church. There might be door prizes, gifts, or the chance to win a vacation trip and other prizes. The speaker might even be a celebrity or known author! With all this high-class spectacle, they must be on the up-and-up, right?

And the postcard invitation has a reassuring claim that “this is not a sales pitch.” Sounds good! However, says FINRA, even if attendees aren’t pressured to make a decision or purchase at the seminar, they often receive follow-up contacts from the company. Perhaps as the dessert is being served, the presenter passes out cards for the diner’s contact information. Sales calls follow, and the seller can be pretty persistent!

It’s important to be cautious. According to FINRA, half of the sales materials attendees received “contained claims that appeared to be exaggerated, misleading or otherwise unwarranted.” Even worse, 13 percent of the seminars appeared to involve outright fraud. Though not all free-lunch seminars are held by unscrupulous companies, it’s good to be cautious.

Read more from FINRA here. And if an older friend or loved one tells you they’re planning to attend a free lunch seminar, here’s a thought! Make them a lunch yourself, and while you’re chowing down, watch this short video from FINRA to open the conversation about how to avoid the free-lunch bait.

Can Caregivers Go on Vacation?

If you are a family caregiver, this might sound familiar: you use up most of your vacation time to help your elderly parents with their healthcare and other needs. If your parents live at a distance, that’s where you go on your vacation. If your loved one lives with you or nearby, it seems like an overwhelming impossibility for you to get away on your own—wouldn’t you worry the whole time, so you wouldn’t even be able to enjoy that beach resort or city tour?

The Aging Life Care Association—formerly the National Association of Professional Geriatric Care Managers—recently released a tip sheet for family caregivers who are considering getting away on a vacation trip:

When you are responsible for the care of an aging loved one, summer vacations or weekend getaways may seem out of reach. The questions race through your mind: What happens if Mom falls? Who will remind Dad to take his medications? What if there is a storm? You feel overwhelmed and cancel your plans.

But not taking time away from caregiving responsibilities can lead to bigger problems—caregiver burnout, stress, or poor health. With some extra planning and help, primary caregivers can take a break. Aging Life Care experts from the Aging Life Care Association offer these tips to ensure a loved one is safe and comfortable while the caregiver is away:

In-home caregivers: If there is not another family member or trusted friend or neighbor to fill in for you, connect with an Aging Life Care Professional who can help arrange for in-home care, monitoring, or transportation needs. Many Aging Life Care Professionals offer 24/7 service and can serve as an emergency contact while you are away. Depending on the individual’s needs, paid caregivers can assist with activities of daily living—bathing, dressing, mobility, meal preparations, house cleaning, or transportation. If you plan on using a caregiver, spend time getting the caregiver and your loved one familiar and comfortable with each other and to be sure that the caregiver is a good match.

Organize important documents: Prepare a folder or binder of information for the person/agency who will provide care and oversight while you are away. Include information on emergency contacts, physicians, preferred hospital, pharmacy, and other service providers, such as therapy services, Meals on Wheels, home care agency, etc. Also include the loved one’s medication list and other important documents such as Power of Attorney, Living Will, Advance Directives, and Do Not Resuscitate orders.

In-Home Technology: There are a variety of new technologies designed for keeping aging adults safe in their homes, including personal emergency response systems (PERS), GPS tracking devices, automated medication reminders and dispensers, as well as systems that allow someone to remotely monitor or control the usage of certain electrical outlets or appliances.

Respite care: Many retirement communities, assisted living facilities, and nursing homes offer respite care on a per diem basis for short stays. If the senior needs daytime-only activities or supervision, consider an adult day care center.

“Caregiving is exhausting and difficult work,” says Jeffrey S. Pine, Aging Life Care Association past president, “but with some extra planning and research, it is possible to take some time away from your caregiving responsibilities to recharge your batteries.”

Source: Aging Life Care Association (ALCA), adapted by IlluminAge AgeWise. Visit the Aging Life Care Association website (www.aginglifecare.org) for more information and to access a nationwide directory of Aging Life Care Professionals.

Talking With Your Loved One About Incontinence

Seniors who are experiencing urinary incontinence often feel all alone. But they are not. Though the topic seldom comes up in conversation, incontinence affects more than half of women past the age of menopause, and also affects many senior men. According to the American College of Physicians (ACP), over $20 billion per year is spent on incontinence, and it accounts for 6 percent of nursing home admissions.

Family caregivers are often the ones to notice that an elder loved one is experiencing incontinence—yet many family members report that their loved one avoids discussing the problem. But this is a genuine health issue that needs to be addressed promptly. Incontinence causes skin irritation, interferes with sleep, and can lead to depression. As seniors worry about having an “accident,” they begin to stick close to home, leading to a debilitating decline in social connectedness, physical activity and intellectual stimulation. This can lead to a dangerous cycle. For example, Dr. JoAnne Pinkerton, Executive Director of the North American Menopause Society, reports on the relationship between incontinence and osteoporosis. Said Dr. Pinkerton, “Many women with incontinence find themselves limiting physical activity out of fears of leakage.”

Incontinence seldom gets better without medical treatment. Yet the National Association for Continence estimates that the average senior waits close to seven years to report the problem to their doctor. The ACP said that women, in particular, often remain silent. Said ACP president Dr. David Fleming, “Urinary incontinence is a common problem for women that is often underreported and underdiagnosed. Physicians should take an active approach and ask specific questions such as onset, symptoms, and frequency of urinary incontinence; it is estimated that about half of the women with incontinence do not report it to their doctor.”

What Causes Urinary Incontinence?

As is true with any health condition, the first step in treating incontinence is to determine underlying causes. It’s important to diagnose the type or combination of types of incontinence the person is experiencing.

Urge incontinence results from neurological damage, strokes, diabetes or the aftermath of bladder infections or kidney stones. In this circumstance, the individual does not receive a signal in time to reach the bathroom before the bladder begins to empty itself.

Overflow incontinence occurs when small amounts of urine leak from a bladder that is always full due to conditions such as obstruction, constipation or nerve damage. In men, enlarged prostate is often the cause.

Stress incontinence means the involuntary passing of urine during any increase in abdominal pressure, such as coughing, sneezing, laughing or lifting heavy objects. It is caused by weakened pelvic muscles.

Functional incontinence occurs when a person has normal bladder control, but is unable to get to the toilet on time because of a mobility problem or dementia.

Depending on the underlying cause or causes of a person’s incontinence, the doctor may recommend:

Lifestyle changes, such as cutting down or eliminating caffeine, alcohol and tobacco products or some medications, all of which can irritate the bladder.

Bladder training, which builds a patient’s ability to hold urine for longer periods.

Pelvic muscle exercises to strengthen the bladder muscles and the muscles of the pelvic floor.

Medications targeted to treating the type of incontinence the patient is experiencing.

Medical devices to help prevent leaking or to hold the bladder in place.

Surgery, which is sometimes recommended when other treatments are ineffective.

Treating underlying medical conditions, such as urinary tract infections, obesity and osteoporosis.

Many people with incontinence feel more secure wearing special absorbent, disposable undergarments which are inconspicuous and quite effective at masking the incontinence. These undergarments are sold in drugstores and supermarkets and can enhance the person’s peace of mind.

Providing Help While Preserving Your Loved One’s Dignity

Family members are urged to reassure their loved ones and to encourage them to seek help. Use tact and sensitivity when discussing this issue with your loved one. Try not to overreact if an older family member or friend has an accident around you. This is one of those occasions in which you need to be particularly careful in your caring! The first step might be to share with your loved one that they are in good company with millions of other people who are taking charge of incontinence. If your loved one agrees, come along to a healthcare appointment and talk to the doctor about ways you can help—which might even be as simple as cleaning up clutter so your loved one can make it to the bathroom on time. Even though this can be an embarrassing problem, it’s nice not to feel alone while addressing it.

Learn More

The National Institutes of Health’s SeniorHealth website offers in-depth information for consumers about the diagnosis and treatment of incontinence.