Increase Your Muscle Mass and Bone Strength

Not only is physical exercise good for our heart and cognitive health but it can help older adults stay steady on their feet. Studies show regular physical activity can reduce the risk of falls in older adults at a high risk of falling by nearly one third. 

Experts explain certain kinds of exercise helps increase muscle mass and bone strength as well as improve balance and coordination, fight off osteoporosis, and reduce the risk for fractures and broken bones. Some of the best exercises are known as weight-bearing, which require a person to carry their weight and work against gravity. Examples include walking, dancing, hiking, climbing stairs, jogging and playing tennis or basketball. Doctors say if you can manage it, increasing your pace during aerobics, jogging and power walking make the exercises even more effective at strengthening bone density.  

Resistance exercises also work against gravity and help build muscle mass and improve bone strength. Strength training with weights, weight machines or resistance bands are all examples of exercises that rely on muscle contractions that tug on bones to stimulate them to bulk up. Along the same line, impact exercises such as jumping jacks and walking or running uphill have been shown to improve bone density fairly quickly. 

Healthcare providers say to be sure to check with your doctor before starting any new exercise program, especially if you're taking medications that slow your coordination or throw off your balance. According to the Surgeon General, your optimal goal should be at least 30 minutes of physical activity on most days, preferably daily.

For exceptional independent living or assisted living, Hayward area seniors are encouraged to consider MorningStar’s Casa Sandoval. We make it easy to exercise with a fitness center along with a variety of wellness programs to keep you moving. Our maintenance-free lifestyle provides a chance to begin new adventures, meet a broader community of like-minded individuals and enjoy your precious retirement years. Visit our website for more information, and if you have further questions, please give us a call.

MorningStar Senior Living’s communities across the U.S. have a passionate commitment to serving seniors, earning a reputation for satisfaction that is second to none. If you are looking for the finest independent or assisted living Hayward has to offer, we encourage you to consider Casa Sandoval.

What are Advance Care Directives?

An advanced directive is a legal document giving you a voice involving medical decisions in the event you are incapacitated. Many people shy away from creating such documents as they fail to realize how important they are, and mistakenly worry they are signing away their lives, and/or don’t like thinking about being so ill they are unable to make decisions.    

Advance care planning documents may include a living will, power of attorney and health care proxy. By planning ahead, they guide decisions made on your behalf if you are unable, and suffer from an incurable, irreversible illness, condition or disease determined to be terminal. Living wills specify the kind of medical treatment desired and many simply express the desire to not be given life-sustaining measures that only serve to prolong a person’s death. Specific details may regard care including the use of pain medications, antibiotics, hydration, feeding and the use of cardiopulmonary resuscitation or ventilators. 

A health care proxy is someone designated to express your wishes for medical care and has the same rights you would in requesting or refusing treatment. A durable power of attorney document names a person to act on your behalf if you are incapacitated and gives them the power to make financial decisions. 

The Harvard Medical School reports on some of the myths people have regarding advance care directives. They say you need to realize more care is not always better but can prolong the dying process without respect for quality of life or comfort. Refusing life support does not mean you are committing suicide but rather allowing your medical problem to be the cause of your death. Moreover, refusing life-extending treatment does not mean you are refusing comfort measures for pain management and symptoms. Talk to your family and doctor about your medical preferences, and be sure each has a copy of your advance directive documents.

If you are looking for exceptional independent or assisted living, Hayward CA’s Casa Sandoval may be your answer. We offer residents comfort, security, built-in companionship, and predictable budgeting.  Our beautiful home has 233 suites in a selection of floor plans and a broad range of amenities and services to meet every need.  Please see our website for more information.

Casa Sandoval provides the very best in senior living with our distinct mission statement “to honor, to serve, to invest.”  Our foundation is built on honoring God, valuing all seniors and selecting staff with a felt calling to serve to create a true “home” for residents.  Visit our website to learn more about the finest independent and assisted living Hayward, CA offers.

Healthier Food Choices are a Key to Losing Weight

Experts say it isn’t just our imagination that losing weight gets harder the older we become, but is most likely due to having less muscle mass, which burns more calories than fat. To help, they offer easy tips on how to painlessly replace calorie-laden foods with healthier, lower-calorie substitutes. In addition to the fact that nutrient-rich foods appear to help individuals be successful in their quest to lose weight, meals do not necessarily have to be smaller than your average intake. 

Dietitians suggest an easy food swap is to drink water flavored with lemon slices or sparkling water rather than sugary sodas. One study found by replacing refined grains with whole grains it “improved blood cholesterol levels and decreased percent of body fat in postmenopausal women.” Replacing sugary granola with heart-healthy oatmeal can also help control your weight. Not only is oatmeal a good source of soluble fiber known to reduce cholesterol but it contains magnesium and potassium known to promote healthy blood pressure. Also dietitians suggest trying sprouted grain breads, which many find tastier and healthier than even whole-grain breads.

Other ways to get healthier and lose weight is to include more plant-based foods into your diet. Make a pledge to have a couple of meatless dinners each week and get your protein from bean burgers, lentils, and quinoa instead of hamburgers and steaks. To get more veggies into your diet, top your bean burger with spinach or lettuce, tomato slices and mushrooms instead of cheese. Rather than pasta, use squash or zucchini noodles.

At MorningStar’s Casa Sandoval senior community, we offer a lifestyle of comfort, wellness, and security.  Residents enjoy built-in companionship and numerous perks of community living, including healthy and delicious meals prepared by our Executive Chef.  Just some of the amenities include a fitness center, general store, theater/chapel, and salon.  Please visit our website to learn more about trusted assisted living and independent living in Hayward, CA. 

We proudly provide the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting.  If you are looking for exceptional assisted or independent living, Hayward CA’s Casa Sandoval may be your answer.

Source: health.usnews.com/health-news/blogs/eat-run/slideshows/11-healthy-food-swaps-to-lose-weight?slide=2

Want to Benefit Your Health? Get Out and Take a Walk

The former director of the Centers for Disease Control and Prevention, Dr. Thomas Frieden, is quoted as saying that walking is "the closest thing we have to a wonder drug.” Many in the medical profession agree. While it is universally acknowledged that any exercise is beneficial to our overall health, walking offers some unexpected advantages. 

A study from a group of Harvard scientists concluded that walking seems to counteract the effects of weight-promoting genes. The project involved looking at “32 obesity-promoting genes in over 12,000 people to determine how much the genes actually contribute to body weight.” Within the group of participants who walked briskly for an hour a day, researchers found the effects of the weight-promoting genes were cut in half.    

Another surprising result of walking is it was shown to actually diminish a person’s sweet tooth. In a recent study out of the University of Exeter, researchers found walking appears to curb cravings for chocolate and other sugary treats. Their study showed even 15 minutes of walking a day could reduce the habit of eating sweets when stressed.  

While doctors recognize any physical exercise is beneficial to reducing the risk of breast cancer, an American Cancer Society study found women who walked seven or more hours a week “had a 14% lower risk of breast cancer than those who walked three hours or fewer per week.” Researchers say walking helped decrease a woman’s risk for breast cancer even when she had an increased risk due to obesity or supplemental hormones. Other studies show walking helps to reduce joint pain and lubricates and strengthens muscles as well as boost the immune system.  

At Casa Sandoval, our vibrant 55+ community has 223 bright suites for independent living and assisted living. Along with our beautiful studio, alcove, one-bedroom and two-bedroom floor plans, we offer a whole host of amenities, care services, and wellness programs.  Please visit our website for more information regarding the finest independent and assisted living Hayward, CA offers.

We proudly provide the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting.  If you are looking for exceptional independent or assisted living, Hayward CA’s Casa Sandoval may be your answer.

Source: 

health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

Another Vaccine Important to Seniors’ Health

Currently Shingrix is the only vaccine approved for adults 50 years and older to protect against shingles. This vaccine is important as the Centers for Disease Control and Prevention reports nearly one in three people in the U.S. develop shingles at some point, and every year an estimated 1 million people are diagnosed with the disease.  

Symptoms of shingles include pain, rash, itching, and at first fluid-filled, then eventually crusting blisters. People can additionally suffer from a hypersensitivity to touch or light as well as headaches and fevers. The disease can last anywhere from a few weeks to several months and pain is generally most intense in the first few weeks. Some individuals may require pain medication to sleep or get comfort.   

Medical professionals say now is the time to get a Shingrix vaccine. When it first came on the market in 2017 so many people wanted it there weren’t enough dosages to meet demand. Now manufacturer GlaxoSmithKline reports there is plenty of supply available for anyone who wishes to get the shot. 

The vaccine requires two doses given any time between two to six months; and studies show it to be highly effective against the shingles in both older healthy adults and frailer ones. “In a large multicenter study of approximately 27,000 people vaccinated with Shingrix or a placebo, effectiveness ranged from about 90% in frail participants to nearly 96% in non-frail participants.” 

If you are looking for the finest independent living or assisted living Hayward offers, we encourage you to consider Casa Sandoval.  Our recently renovated community has 233 stylish suites in a range of floor plans including alcove, studio, and one and two-bedroom apartments.  Please visit our website for contact info, list of amenities, floorplans, photos, and map as well as information about MorningStar Senior Living, who manages Casa Sandoval.  

We proudly provide the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting.  If you are looking for exceptional independent or assisted living, Hayward CA’s Casa Sandoval may be your answer.

Source:health.usnews.com/health-care/patient-advice/articles/shingrix-shingles-vaccine

Medications May Increase the Risk for a Fall

The Center for Disease Control & Prevention (CDC) reports 36 million older adults fall each year—resulting in more than 32,000 deaths. Of those falls, 3 million seniors are treated in emergency departments for fall injuries; and one out of every five falls causes an injury, such as broken bones or a head injury. With these alarming statistics, experts say it is important for seniors to know their risk for a fall including whether they are taking medications associated with an increased risk. 

The first step is to talk to your doctor to see if you are taking one of these medications, as medications are the most common reason for falls. Furthermore, experts say adjusting or making a change in medication is the easiest thing to do to help prevent a fall. If it is determined you are taking a medication like one known to cause light-headedness, dizziness, sudden drop in blood pressure, or chronically low blood pressure or hypoglycemia (low blood sugar), you and your healthcare team can regularly re-evaluate your need and dosage. 

Another way to mitigate your risk for a fall is to do exercises designed to improve leg strength and balance. In addition, be sure to get an annual eye exam and update your glasses as needed. Lastly check your home for trip hazards (keep clutter out of hallways and stairways) and install grab bars and better lighting where needed. 

For exceptional independent or assisted living, Hayward area seniors are encouraged to consider MorningStar’s Casa Sandoval. At Casa Sandoval, we know your independence is important, and our goal is to make it easier for you to maintain it. Our maintenance-free lifestyle provides a chance to begin new adventures, meet a broader community of like-minded individuals and enjoy your precious retirement years. Visit our website for more information, and if you have further questions, please give us a call and don’t forget to ask about our Move-in Specials.

MorningStar’s Casa Sandoval proudly provides the very best in senior living with our unique mission statement “to honor, to serve, to invest.” With a foundation built on honoring God, valuing all seniors and selecting staff with a felt calling to serve, we create a true home for residents amid a beautiful setting. Please contact us for more information about the finest independent and assisted living Hayward, CA offers.

Source:dailycaring.com/10-medications-that-cause-falls-use-with-caution/

Being Lonely Contributes to Health Problems

In 2018 researchers conducted a thorough examination of data from a number of independent studies regarding loneliness to determine overall trends. Of the more than 35 research articles measuring loneliness and mortality, the group found confirmation suggesting loneliness is a risk factor for all-cause mortality in both men and women. 

Another study from the University of California, San Francisco (UCSF) found “adults 60 years old and older who reported feeling lonely were at higher risk for functional decline in addition to the increased risk of death.” The problem was further exacerbated in participants who had difficulties performing the ADLs (activities of daily living).

Experts say loneliness acts on the body in much the same way as chronic pain, and can actually be measured by an increase in the levels of stress hormones. One of those hormones is cortisol, which is responsible for impairing immune responses and contributing to inflammation. Seniors suffering from prolonged loneliness are “vulnerable to mental health issues like anxiety and depression, and chronic conditions like heart disease and obesity.” 

If you have an elderly parent or know someone who lives alone, call frequently or send greeting cards or small gifts. When you can, try to see them in person, and be sure to engage them in conversation, asking questions and listening to their answers. Another thing you can do is to help them find a hobby or encourage them to rekindle an interest in something they used to do. Most importantly let them know you are thinking of them and they are loved.   

At Casa Sandoval senior living community, we offer residents comfort, security, predictable budgeting and built-in companionship. Our beautiful home has 233 stylish apartments in a selection of floor plans and a range of amenities, services and activities to meet your needs.  Visit our website for information regarding unrivalled independent and assisted living in Hayward, CA.

MorningStar’s Casa Sandoval provides the very best in senior living with our distinct mission statement “to honor, to serve, to invest.”  Our foundation is built on honoring God, valuing all seniors and selecting staff with a felt calling to serve to create a true “home” for residents.  Visit our website to learn more about the finest independent and assisted living Hayward, CA offers.

Source: agingcare.com/Articles/loneliness-in-the-elderly-151549.htm