Breathing Exercises to Increase Oxygen Levels and Fight Stress
Breathing is something we do without thinking, so it is easy to take it for granted. But as people age, they are more likely to develop respiratory complications and experience breathing difficulties. Along with this inability to breathe freely and sustain healthy blood oxygen levels comes other ailments, including elevated anxiety and emotional stress, reduced energy levels, and compromised immune function. Benefits of Breathing Exercises Pulmonary rehabilitation is an important intervention for individuals with lung disease or other conditions that affect lung function. Healthy individuals can also experience the calming and rejuvenating effects of controlled breathing. In fact, breathing exercises can help improve overall respiratory health and lung capacity. Diaphragmatic Breathing Believe it or not, there is a right way to breathe, but most people don’t practice it. Patients with limited lung capacity often fall into the habit of taking short, shallow breaths into their chests. If a person’s chest rises as they breathe, it likely indicates improper breathing. A proper breath will draw air into the lungs, pushing the diaphragm down and visibly expanding the belly. This is why diaphragmatic breathing is also called ‘belly breathing’. Follow these steps to engage in deep, diaphragmatic breathing: Sit up straight, with one hand on the stomach and the other onbthe chest. Inhale slowly and deeply through the nostrils, feeling the stomach expand with each full, diaphragmatic breath. Exhale slowly out of the mouth. Repeat six or more times each minute for up to 15 minutes. 4-7-8 Breathing The popular 4-7-8 breathing method has been touted as one of the most effective (and speedy) ways to fall asleep. Part of the 4-7-8 technique’s success lies in easing tension and promoting relaxation. Breathe out fully through the mouth, creating a wind-like ‘whoosh’ noise. Keeping the mouth closed, inhale through the nose and silently count to four. Hold this breath while counting to seven. Exhale through the mouth for a count of eight, repeating the ‘whoosh’ sound. Repeat steps two through to four, five times.
Mobility for Seniors
Older adults who lose their mobility are less likely to remain living at home; have higher rates of disease, disability, hospitalization, and death; and have poorer quality of life. Why is mobility important for seniors? It’s not all about the physical benefits of being mobile. When you have more mobility, you feel good from the inside too. And it’s not just your body that feels good, but your mind and self-esteem. When seniors don’t get enough physical activity, they can also experience falls and become weaker. Mobility also helps with balance, coordination, and concentration, which can help increase the quality of life. Improved mental health, heart health, resistance to injury and better confidence. What causes the loss of mobility? As people age, mobility and balance decrease, and the body gets weaker. In addition, factors such as bone structure and muscle atrophy can affect one’s ability to move effectively. The most common causes of mobility impairment in the elderly are: How to improve mobility: As a person ages, the individual may need to reduce some physical activities. However, exercise and mobility are still crucial later in life. Getting older does not mean a person has to give up their favourite activity, but they may need to adjust their routine. Exercise can help maintain or improve balance, joint health, strength, and flexibility. It also helps the brain to stay sharp by enhancing cognitive abilities.To avoid an increase in mobility loss and fall risk, it is critical for older adults to exercise. Depending on your health status, there are many forms of exercise – taking a walk, joining a fitness class, dancing, working with a physical therapist etc. To improve mobility in older adults, we recommend using the following: Focus on crucial areas such as neck, shoulders, biceps/upper arms, hips, hamstrings, quadriceps, and ankles. Exercise is a major contributor to mobility, and its benefits are well observed. Let’s get moving in 2023! Please speak to your doctor before starting a new exercise routine.
Hydration and Delirium
Did you know that: Delirium is different from dementia?Dehydration is a cause of delirium?Seniors can avoid delirium by staying hydrated? Delirium is a mental disturbance characterised by new or worsening confusion, changes in the level of consciousness or hallucinations. Delirium is different from the slow progression of dementia or Alzheimer’s disease. It has a sudden onset from hours to days, and although delirium can be reversed, it is easier to prevent than cure. Seniors are at risk of delirium due to factors involving their internal weaknesses and environmental factors. Some risk factors, such as advanced age or dementia, are fixed. Other risk factors such as pain, malnutrition, dehydration, sensory loss, depression, and fever are modifiable with intervention. However, with each factor present, delirium risk increases. Therefore, the key to preventing delirium is reducing the number of modifiable risk factors. Infection and dehydration are common modifiable delirium risk factors. Older adults usually know when they have an infection, but do not recognise when they are dehydrated.Mental status changes begin with mild dehydration and worsen with each stage, ending in delirium. In moderate dehydration, short-term memory loss occurs. Once an older person is thirsty, they are already mildly dehydrated. Symptoms of severe dehydration include dry mouth and lips, sunken eyes, increased mental status changes and decreased urine output. Failure to recognise signs of dehydration predisposes older adults to become increasingly and chronically dehydrated, which is a slippery slope towards delirium. Why are older adults prone to dehydration? Why are older adults prone to dehydration? Generationally, older adults are not focused on hydration. Many seniors purposely limit fluid intake because they fear bladder accidents. Others with compromised mobility may curb fluid intake to avoid extra bathroom trips. Poor access to fluids or needing help to drink may limit intake. Many drink water only when taking medication. Older adults have decreased muscle mass and increased fat; because 75% of body water is stored in the muscle, seniors have less capacity to store water. Women have more body fat than men at any age, so older women have an even higher risk of dehydration. How do you know if you are drinking enough? An older adult can take simple steps to check their hydration status. Firstly, thirst should not be experienced at any time. Secondly, urine should be colourless or straw-coloured, and odourless. Being familiar with a urine colour chart is good practice for all ages and critical for older adults to avoid dehydration. Increase daily fluid intake, especially water! At least half of your daily fluids should be water. Water significantly reduces older adults’ risk of becoming delirious. Milk, vegetable or fruit juice, and soup are also healthy fluid choices. Carbonated and caffeinated drinks should be limited due to their diuretic effect. In addition, the body needs water to filter alcoholic beverages from the body. Drinking healthy fluids is as important as eating healthy foods.
Active Ageing
Care in Midstream supports active ageing – under the watchful and loving direction of our Occupational Therapists, we facilitate a range of individual and group activities for our residents. Studies show that seniors who stay socially active and engaged experience a variety of benefits, including: Better cognitive function Social activities keep us sharp and mentally engaged. Maintaining good emotional health Connecting with others helps keep you in a positive mood, which in turn wards off depression. Improved physical health Socially active seniors tend to be more physically active, too. Plus, you tend to eat more and make better food choices when you eat with others. Boosted immune system Studies show that seniors who stay engaged with others, and life around them, have higher levels of immune-system functioning. Enjoying restful sleep If you have difficulty sleeping at night, it could be that you’re feeling isolated and lonely. Research shows that people who have more fulfilling relationships in their lives tend to sleep better than those who don’t. Increased happiness Live a happier life by keeping your social circle strong. Friends and loved ones help you deal with life’s daily stresses, and are often key to encouraging you to live a healthier lifestyle, too.
Five Things The Older Generation Can Learn From The Youth
Usually, younger generations are encouraged to learn from their elders. Seniors have a wealth of knowledge to share, whether through various daily activities like delicious cooking or vivid storytelling or through broader life lessons such as dealing with loss or avoiding regrets. However, relationships between people of different generations can mean that information is shared both ways. When spending time with the younger generation, many seniors learn something new themselves. Here are the top five things the older generation can learn from today’s youth: Using technology to connect With confusing social media websites and endless mobile device capabilities, it seems as though everything is turning electronic. One of the lessons seniors can learn from the youth surrounding them is how to use technology to better connect with friends and family. How to play As kids, we jumped at any opportunity to have fun and be silly. With time, we’re taught to sit still, mind our manners, and eventually, many people find themselves losing their spontaneity. There’s no need to take everything so seriously, and it’s okay to relax and play every now and then. Open-mindedness Kids are tolerant and open-minded people. Unfortunately, as we get older, we tend to become more set in both our ways and our ideas. While these new things might seem scary or difficult, kids teach us to keep an open mind and get excited to develop new skills or learn something new. Appreciating the not so important moments With phones, social media, cameras, and countless other tools, kids and young adults are able to record every single moment of their day. Seniors can learn from the younger generation to better appreciate the ordinary moments of the day and be more open to sharing moments, thoughts, or ideas with friends and family, no matter how trivial it might seem. Being active Unfortunately, many seniors lose this desire for movement as it starts to become difficult. Seniors can feel tired, sore, or unmotivated quickly, making them less likely to be active every day. There are fun ways to stay active, and the elderly need to maintain the activity level they did when they were younger, as far as possible.
Senior Mind Moves
If you are still breathing and can move one muscle, you can still make a contribution. – Dr John Demartini. The residents living out their last chapter at Care in Midstream (CIM) are all still breathing, and all still have a contribution to make even if it is just to smile and make eye contact! We all need three things to make our lives worthwhile. Our residents did not have much choice and have had to give up control over most of their lives. Living in a small bed-sitter after running a home successfully, working at a career for many years or rearing children and giving them wings to fly, takes a lot of courage. Yes, they are truly the top 5% of lucky elderly to live in the lap of luxury with a team of carers, nurses and staff members who call them by name, endearingly. Feelings of uselessness or being a burden to everyone are real for these residents. I am the daughter of a resident at CIM. I am also a Senior Mind Moves Facilitator. I have chosen CIM to give back…not money or gifts, but time, love and respect. Senior Mind Moves is my platform and my attempt at making a positive difference in the lives of the CIM residents. What is Senior Mind Moves? At Senior Mind Moves (SMM), our main objective is to bring hope by keeping all the senses stimulated, the brain awake and aware, and the muscles nimble and fit. Dr Anat Baniel says: “Movement is life.” At SMM, we know through years of scientific research that the brain organizes all movement of the body. In turn, the body’s movement stimulates the brain and organizes your thinking, feelings and emotions. It is a two-way street between the brain and body and without movement, the brain declines. Dr Melodie de Jager is the founder of the Mind Moves Institute and is internationally known for her watershed-research in the field of neuroscience. She developed Senior Mind Moves for all Seniors 50 years and up, to ensure independence for as long as possible, remain active and productive for as long as possible and to keep adding value to our and other’s lives for as long as possible. The science-based movements of Senior Mind Moves can be done lying down, sitting in a chair or standing upright, depending on your mobility! Music creates emotions, which becomes the fuel to start moving in rhythm, while sweet memories from yesteryear lift the spirit. Rolling and stretching our eyes stimulates memory, opens the mind and adjusts the attitude. Deep and conscious breathing brings much-needed oxygen to the brain and body and boosts our immune system. Hugging ourselves stimulates a much-needed touch-sense, bringing back a feeling of being loved and boosting the confidence. Just rocking back and forth in your rocking chair, helps to keep anxiousness at bay while exercising the core- and leg muscles, to keep us upright and on our feet as long as possible. Wednesdays @ 11 am At CIM, most residents are wheelchair-bound. Just “stepping-out” of their rooms and making eye-contact with their fellow housemates is huge. On Wednesdays, at 11 am, we lure them out with beautiful music blaring through the building. They arrive in drips and drabs, slumped in their chairs or hanging on to a carer while walking precariously to the lift, grumbling all the way. But 45minutes later, they are all sitting straighter, the lights are on in their eyes, they smile at each other, and some even make light conversation. Then the requests come for certain songs they remember from yesteryear, and I do my best to find it on my music app. There is no hurry to return to that very small world called their rooms. We enjoy a few extra minutes of music appreciation, moving in rhythm and lifting the spirit… even if just for one day. Although no amount of Senior Mind Moves can make up for TIME spent with loved ones, we aim to bring hope and improve the quality of life.