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Take a Dip: Life-Changing Benefits of Swimming for Seniors

Picture it: a glistening pool reflecting a clear blue sky, a warm, sun-soaked towel, and a glass of ice cold lemonade. Spending time by the pool is a great way to pass the hours on a summer day. It’s also one of the best ways for seniors to get exercise! Here are 4 ways swimming can improve your quality of life.

1. Increase balance, coordination, and flexibility

Swimming is an ideal exercise for preventing falls, which doctors caution can have catastrophic outcomes for seniors. Regular swimming has been linked to improved balance and coordination because it helps you create your own base of support and stability while you simultaneously coordinate your upper and lower body movement. In fact, a recent study in Australia looked at seniors over a 4 year period and determined that those who swam once or twice a week experienced 33% fewer falls than their peers. Swimming can also improve mobility and flexibility, and can help loosen stiff joints in your neck, shoulders, hips, arms, and legs.

2. Strengthen your heart and tone your muscles

Experts believe that over 80% of seniors are affected by heart disease. Swimming offers an opportunity to improve your heart health by increasing circulation and lowering blood pressure. And, because swimming is a low-impact exercise and is easy on the joints, it allows you to exercise more frequently and for longer periods of time. Additionally, swimming strengthens and tones your muscles – the density of water acts as a natural form of strength training!

3. Improve your mood (and sex drive!)

Have you ever heard of a “runner’s high”? That sense of euphoria is caused by an increase in endorphin levels, the chemicals produced in the brain that make us feel good. Swimming, like running, triggers a boost in endorphin production, resulting in a similar rush of euphoria. Similarly, swimming has been shown to increase estrogen and testosterone production, which impacts the libido. Increased libido has been linked to higher self-esteem, enhanced mood, and a greater sex drive.

4. Ease your mind

Last but certainly not least is the benefit that swimming can have on your mind! Exercise is connected with sharpened cognitive function in seniors, and most people say that they find swimming to be a relaxing, leisurely activity. Swimming with your friends and family can double the benefit!

Swimming doesn’t have to be limited to the summer – there are gyms and community centers with indoor pools, and some physical therapists offer aquatic therapy. Enjoy swimming year round and reap the benefits for your body, and your mind!

Three Reasons Strawberries Are A MUST Have For Seniors

Nutrition experts suggest that seniors eat more fresh fruits and vegetables, with most recommending 5 or more servings a day. Making produce the main building-block of your snacks and meals is a smart way to boost your health, and spring and summer are the perfect times to start. Why not try diving into a bowl of fresh, juicy strawberries as a healthy mid-morning snack? Eating more of these tasty berries is an easy way to add flavor and nutrition into your diet.

1. Low in sugar, high in fiber

Strawberries rank 40 on the Glycemic Index, meaning they are excellent for controlling blood sugar levels. They contain slow-release carbohydrates, which help prevent insulin spikes in people with diabetes. They are also a good source of fiber: more than 25% of the net carbohydrate content is fiber. This makes them an excellent addition to your diet, as dietary fiber is important for gastrointestinal health and healthy gut bacteria.

2. Antioxidants

Antioxidants are vitamins or other plant compounds that help prevent or delay cell damage and degeneration. Eating high levels of antioxidants can reduce the risk of heart disease, cancer, and other diseases. Strawberries are ranked in the top 20 for their antioxidant capacity due to the high content of Vitamin C (alongside other rich antioxidant compounds), so snacking on them can actually boost your body’s natural defenses.

3. Brain Boosters

A recent study concluded that a naturally occurring compound in strawberries promotes cognitive function through the growth of neurons, particularly those related to memory function. Another study found that strawberries and other berries can prevent inflammation in the brain, thus limiting the potential for neuron damage. These studies suggest that eating strawberries daily can improve memory recall, prevent language aphasia, and sharpen overall cognitive skills.

Good, and good for you!

Strawberries are sweet, juicy, and in season in June. You can purchase some at your nearest grocery store, or visit a local farm for a pick-your-own experience! Stock up to snack on these delicious and nutritious brain-boosting treats.

7 Reasons Seniors Should Try Fasting

Intermittent fasting is a hot trend. Going 16-18 hours a day without consuming any calories does not sound that easy, but it can be. Recent studies show that there are long-term benefits to intermittent fasting, such as lowering belly fat, boosting brain function, and helping you live longer by reducing your risk for conditions such as diabetes and heart disease. But is this a safe practice for seniors? Absolutely!

smooth for fasting with seniors — *As long as you’re getting your daily calories and nutrients, you should be safe to fast.*

1.Reduced Insulin Resistance

During the fasting period, lower insulin levels improve fat burning in the body. Not only will it improve fat burning, but the lowered insulin levels will help encourage muscle growth. Studies show that fasting reduces insulin by 20-31%.

2.Detox The Body

When you fast, your body removes toxins. One way this occurs is from shedding weight. When you intermittent fast, your body will burn fat, using it for the energy it’s not getting from food. The fat cells are the usual culprits for toxin storage, keeping it from what we eat and breathe.

When you cleanse your body from toxins, you will find that you have more energy, stamina, clear skin, better brain function, and restful sleep patterns.

3.Lose Weight

Because your body lowers it’s insulin levels, your body burns\ the fat for fuel, and it no longer receives the signal to store extra calories as fat. Intermittent fasting can increase norepinephrine, a hormone and neurotransmitter that can boost your metabolism! That way, your body will burn calories throughout the day.

4.Improved Gut Health & Mood

Not only does your body burn more, but your gut health improves. Your mood and mental health go hand in hand with your gut microbiome. So, when your gut reboots due to intermittent fasting, your stomach and your mood are overall happier.

5.Heart Function

At least one study indicates that people who follow a fasting diet may have better heart health than people who don’t. When you fast, your levels of hemoglobin, red blood cell count are affected, in a good way. This improves heart health.

senior woman feeling better from fasting — *Feel good about yourself no matter what your age! What you eat plays a huge part in your energy levels.*

6.Autophagy

The process of cells eating themselves to get rid of damaged cells, and recycle into better, more youthful ones is called autophagy. Viruses, bacteria, and other pathogens are destroyed in this process. The simple way to activate this is by fasting. Damaged cells are removed, and cellular and tissue rejuvenation occur.

7.Brain Function

Your body will burn glucose reserved in your blood and liver when you are fasting. The liver will turn the fat into ketones and use them for fuel. Your brain prefers ketones over glucose, and in turn, will work better and increase your ability to learn and think.

As you’ve read, intermittent fasting has many great benefits, even for those who are over 50 years old. The important thing to note is that what you eat still matters.

When you are done fasting, remember to stick to nutritional foods that will fuel our body and mind. Stick to vegetables, fruits, and protein. If you feel weak, or light-headed, then stop fasting and seek advice from your doctor. If you have chronic conditions such as heart problems, or diabetes, contact your doctor before beginning intermittent fasting. If done right, there can be many benefits obtained from fasting, including living a longer healthier life.

Fitness Accountability on Your Wrist

Balancing your exercises, counting calories, and staying on track can be overwhelming. It is also time-consuming, which is why people often give up on their fitness plan and goals. Thanks to technology, there is a new way you can

Caucasian woman's hand on a rock with a green fitness tracker on her wrist. — *Fitness trackers give you a little nudge or reminder to get up and move if you have been sitting or inactive for too long.*

stay on top of your health goals. Wearing fitness trackers on your wrist provides so many benefits. No more figuring calories, how long you worked out, or even your sleep schedule anymore. These trackers will do it all for you and can even help you manage a chronic illness. Being healthy is the ultimate goal, and these trackers help you get there and motivate you.

Holds You More Accountable

Fitness trackers measure your progress and once you set a goal, for example, 5,000 steps a day, it will track your steps. These trackers give you a little nudge or reminder to get up and move if you have been sitting or inactive for too long. They notify you of how many steps you have done that day and push you to complete your goal. For older adults, increasing your goals over time will help you remain independent for longer.

Shares Important Info With Your Doctor

Not only does your fitness tracker track your exercises, it also tracks your sleep cycle, weight, heart rate, calorie consumption, and more. Because these fitness trackers monitor more than just your fitness, they can help give your doctor some insight into your health. This can help medical professionals figure out what needs to be done to improve your care.

Challenges Friends & Family

Need a little push some days? Your friends, family, and/or coach can

Caucasian man with gray hair running in a trail with a blue shirt on and black leggings. — *You can sync up your fitness tracker with others, which will reveal your steps or daily goals, and if you need that push or motivation to finish.*

help you with that. You can sync up your fitness tracker with others, which will reveal your steps or daily goals, and if you need that push or motivation to finish. When you complete your goal for the day, nothing is better than knowing someone has seen your accomplishment. You can use the trackers to challenge each other to reach a goal. Who doesn’t like a little friendly competition?

Monitors Your Sleep

Monitoring your sleep can just help save your life. Your tracker will record your sleep cycle and heart rate. If your rate fluctuates into dangerous levels, the tracker will notify you, and then you can show your doctor. The tracking will also help you build a better sleep routine and cycle by letting you know the optimal times for lying down and waking.

Once you purchase a tracker, make sure that you have help syncing it with your phone so it can record all the data. Always wear your tracker, except when you are showering, of course. Some will say they are waterproof, but it is better to be safe than sorry. Be consistent with your tracker, set a goal, and share with friends who also use them. This way, you will surely achieve your health and wellness goals.

Is CBD Oil The Cure To Your Pain?

Cannabis, also known as medical marijuana, has been growing in popularity and is even being legalized in numerous states around the U.S. Cannabidiol, or CBD oil, is the non-psychoactive chemical found in marijuana. It delivers the benefits of marijuana without the notorious “high”. Multiple studies show that CBD oil can provide natural relief for over 50 conditions including epilepsy and arthritis. Over 75% of seniors suffer from chronic pain, and over half of seniors suffer from arthritis. Some seniors are unaware of the benefits of CBD oil and view it with a negative stigma because of marijuana’s history. But because it is just extracted from the plant, without the THC properties, it is completely safe and only delivers all the good stuff. Throw out the stereotype, know the facts, and why it is so

canabis plant with pipe on top of it. — *CBD oil is derived from the cannabis plant and can offer an array of benefits to seniors.*

beneficial to you! CBD oil comes in different dosages, and can be used in different ways. Inhaling is the fastest way to feel its effects, but not the only way. You can apply it to your skin topically, take it under the tongue (sublingual), or

ingest it using edibles.

Hemp-derived CBD is legal as long as it is produced within the regulations defined by the law. If it is derived from marijuana, then the federal law says CBD oils are legal to possess if they contain no more than 0.3 percent THC. CBD oil is NOT legal in all states. The 3 states where marijuana is illegal and you are unable to get CBD oil are South Dakota, Idaho, and Nebraska. All other states in which you can get CBD oil has its own specifics you need to be aware of, whether it is marijuana-derived, or hemp-derived. Do your research on the state in which you live in.

Manage Arthritis Pain

Studies have shown that CBD oil can reduce inflammation and pain from conditions like arthritis, and joint pain. This is definitely a great reason to consider CBD since many older adults deal with arthritis and joint pain as they age.

Promotes Bone Health

Osteoporosis is when bones lose vital minerals and become fragile, and brittle. This usually leads to a higher risk of spraining or breaking a bone. It is the reason for many seniors getting hurt, and fracturing or breaking a hip when they fall. CBD can help with this, because it promotes cell repair, and strengthens bones.

Heart Health

Millions of people, especially older adults, suffer from heart-related issues. One study suggested that CBD can solve cardiac dysfunction, and help lower high blood pressure. Other studies found that the antioxidant properties of CBD can reduce cardiac inflammation, and deter cell death caused by oxidative stress. In layman’s terms, CBD can improve your overall heart health.

Caucasian hands with a set of handcuffs on oe and the other free of it. — *CBD oil can help battle addiction, especially to pain medications. The oil will offer pain relief, reducing the need for medication.*

Battle Addiction

Because CBD helps mitigate pain, it can be used as a pain reliever rather than having to take painkillers. Americans, including seniors, suffer from an addiction to painkillers due to over-prescription from doctors. CBD can combat the dependency of these medications by preventing relapses. Switching to CBD oil instead can help battle the pain you feel naturally, without the addictive properties.

Better Sleep

Sleeping disorders are common for seniors. Sleep is important for your brain to regenerate, and to prevent glaucoma and Alzheimer’s. But luckily, CBD can help with your sleeping issues. CBD oil calms you and can extend the deep sleep phase, so you get more rest.

If you are considering CBD oil, do some research first, because it is only legal in 30 states. Consult your doctor as well, and make sure it will not have adverse effects on any current medications you are taking.

Simple Steps To Prevent Falls

Fall Prevention Day is September 23rd, so now is the perfect time to start the conversation about tips to prevent falls, especially for seniors. Falls happen to everyone, no matter what your age is, but the older you

Black and white picture of two caucasian hands holding each other. One in a hospital bed. — *Falls are the most common non-fatal hospital admissions among older adults. Preventing falls can be done with some simple steps.*

get, the more likely you are to be hurt during a fall. One in four Americans that are 65 and older fall each year. Falls are the most common non-fatal hospital admissions among older adults. As you age, your body loses muscle mass and bone density. Health conditions play a role in your risk of falling, such as diabetes, and heart disease. Also, certain medications that cause dizziness, or mental instability can play a role. But no need to lose hope! There are different precautions to take in order to prevent falls. It is never too late to start protecting yourself.

A Safer Home

There are a number of changes you can make in your home to help avoid falls, and make it a safer place to live. Lighting plays a role. If it is dark when you are walking, tripping over something is bound to happen. Make sure to turn on the lights before entering a room. Keep your floors tidy so you are less likely to trip over something. Handrails are a must to grab onto when going up and down the stairs. Secure your bathroom with grab bars in the shower and toilet if you need it, and use non-slip mats.

If you are concerned about falling, consider getting an emergency response system, such as MobileHelp, where you push a button for help. These simple devices can make your home a safer place to live because it can save your life, especially if you live alone.

Simple Yet Effective Exercises

A 2016 study found that exercise alone reduces the risk of falls in older adults by an average of 21%. This study also found that working out for more than three hours per week was linked to a 39% reduction in falls. Here are some simple exercises prevent falls by strengthening your muscles to keep you strong and balanced through the years:

Tai Chi– Tai Chi practices slow, low-impact controlled movements that increase balance, strength, and flexibility.
Toe Stand– In order to make your calves and ankles stronger, stand with your back straight and slightly bend
Knee Curl
both knees. Hold onto a chair for support. Push up on your tiptoes as high as possible and then slowly lower your heels to the floor. Repeat 10-15 times.
Knee Curl– This exercise will help strengthen your lower back and buttocks muscles. Hold onto a chair forsupport. Stand with your back straight, and feet shoulder-width apart. Slightly bend both knees and lift one leg straight back behind you. Bring your heel towards your buttocks and then slowly lower your leg. Repeat 10-15 times on each leg.
Chair Leg Raises– Sit in a chair and hold onto the bottom of the chair with both hands. Extend one leg straight out and bring your knee toward your chest without moving your upper body. Extend that leg back out and lower it back onto the ground. Repeat 5-10 times on each leg.
Single-Leg Stands– Stand straight with your feet hip-width apart. Hold onto a chair for support if needed. Lift one foot off the floor without leaning forward. Hold for 10-15 seconds and then slowly return your foot to the floor. Repeat 5 times on each leg.
Toe Touches– To gain better stability, toe touches are the way to go. Stand tall with your feet together, and slowly reach your fingers down to your toes as far as you can go. Keep your legs straight the whole time, and then slowly roll back up. Repeat 10 times. Over time, your flexibility will allow you to go lower.

Getting older may not be easy. However, the more active you are, the more likely you are to prevent a serious fall. Falling at an older age can result in hospitalization or even death. Simple steps to secure your house can make a great difference. Stay active, and add an exercise routine to improve your flexibility, strength, and balance. These simple changes will keep you safe and independent.