Our bodies are made of approximately 50% water. It is a well-known fact that in order to keep our bodies functioning properly, we need to constantly be replenishing that supply. On average, we lose about 2-3 quarts of water a day. This can vary depending on the time of the year, your activity level, and if you’re on medications. For seniors, it is especially important to be maintaining good hydration. As we grow older, it becomes easier to forget to drink water, one of the reasons is because our sense of thirst diminishes. Dehydration is actually one of the top reasons that the elderly end up going to the hospital. That’s why it is extremely important for the elderly to drink, drink, drink! Let’s look at more reasons on why drinking water can better your health.
Prevent Sickness and Disease
Being dehydrated can actually be a major contributing factor to a lot of the diseases that those in their later years suffer from. Kidney problems, heart problems, diabetes, arthritis, joint pain, headaches, and asthma can all stem from not drinking enough water. Water lubricates the body, which would help your joints. And it also keeps your digestive and urinary systems running smoothly so you won’t suffer from things like constipation, UTI’s, and kidney stones. Water helps your body flush out the nasty toxins that create the health issues listed above.
Gives Your Brain and Emotions A Boost
One of the things that happens when our bodies are dehydrated, is that our cells shrink. When this occurs in your brain, it can cause you to have a foggy mind, memory problems, and not be able to make decisions easily. So, drinking plenty of water can help keep your brain sharp! It will help you feel better mentally and emotionally. Studies show that those who drink more water are often in a way better mood!
What if you don’t like drinking water? What are ways to keep your body hydrated? I think we have all been there, where we are just sick of drinking plain water. I totally get it! Here are some tips to stay hydrated in other ways!
Eat your fruits and veggies. There are actually lots of fruits and vegetables that contain high levels of water in them! Some of the top ones are oranges, cucumbers, tomatoes, watermelon, and grapes.
Try switching your water up a bit. You don’t always have to stick with plain old water. Try things like changing the temperature of water you drink. Have some with ice and then with no ice. Add different fruits to your water, lemon, cucumber, watermelon or orange slices are usually a big favorite!
Other alternatives to water could be drinking juice or having different soups or broths to give yourself something savory. Just try to avoid drinks that are high in caffeine. Caffeine is a diuretic, so it can actually dehydrate you more.
When living in an assisted living or nursing home, it can actually be harder sometimes to stay hydrated. Different things can contribute to this. If the facility is short staffed, it could be harder for the workers to meet everyone’s drinking needs. Or if the resident has any physical impairments that could cause them to need help to eat or drink, it could be harder for them to get enough fluid intake throughout the day. If you do have a loved one in an assisted living or nursing home, please keep checking up on them to make sure they are staying hydrated. Ask the nurse about how they are doing when it comes to their urine output. And about how much they are eating and drinking each day. The nurse should have it all in their charts. Don’t be afraid to ask them questions and stay proactive in your loved one’s life.
Finding Joy in the Little Things
Have you ever noticed how little children get so excited about the smallest of things? You could be walking down the street with a child, and the child will reach down and get excited about something as simple as a shiny rock, or a leaf, or a bug. As adults, it’s so easy to be obsessed with the craziness of life. We go through so many seasons, some feel busy and some feel dreadfully slow. I believe that we all long for the simplicity of life that we had when we were children. No matter what season you are in, there are always places that you can find joy. So how do we find that joy??? Read on to discover more.
Take a moment to be still
One of the big ways that we find joy, is to take a moment to actually notice the small things. Stop. Take a look around you. What do you see? What do you smell? What do you feel? What is something in the area around you that makes you feel excited or peaceful? Sunlight shining in a window, a cozy warm blanket, or the smell of coffee are all things that bring comfort to some. For me it’s the feel of sunlight on my skin and getting to watch the birds or squirrels play in the trees, that brings a smile to my face. Even if it seems silly and childish, enjoy it. It’s good to see the world through the eyes of a child sometimes.
Having a thankful heart
We tend to always notice the negative things in our lives. When we do this, it’s easy to fall into the struggle of depression, anxiety, and bitterness. These things usually take a physical toll on our bodies. One of the best ways to combat this is by having a thankful heart. Take a few minutes each day to write or name 3-5 things you are thankful for. Some people like to keep thankfulness journals. If you feel like you are stuck, just try to start with one thing each day that you are thankful for, even if it’s small. You might be surprised to find that more small things will come to your mind after you write that first one down. Not only will this help improve your state of mind, but new studies have shown that gratefulness helps remove toxins from your body and can even improve the overall health of your brain!
Do something for someone else
Another way to add some joy to your life is by giving it to someone else. I know it seems backwards but trust me on this. When we do something for someone else, it helps us take the focus off of our problems and negativity. It doesn’t have to be extravagant. Asking people about their day, showing that you care, and a smile go a long way. If you can’t afford to physically give someone something, the gift of time is invaluable. Not only will it bless them, it will bless you.
No matter what season of life you are in, finding joy can significantly help us go through the difficult transitions. So, take a moment and ask yourself, how will you find joy today?
Anxiety & Worry
Much of the population of America struggles with anxiety and worry. Don't believe me? It is estimated that more than 40 million Americans have been diagnosed with anxiety and a large percentage of those people are on anti-anxiety or antidepressant medication in order to treat the symptoms. Anxiety is a force to be reckoned with, but often it wins the battle, especially as people begin to add more years of experience to their days. When you have lived long enough, you begin to realize that bad things really do happen to good people, young people and even the most careful of people. The things you've lived through personally might be enough to fill volumes of books. But if it is a force to be reckoned with, we need to be armed to fight against it, lest it overcome us. Most people know that anxiety and worry are huge stressors on the body and can cause long term damage to our physical health and psyche. What most people don't know is how to get the anxiety and worry to stop. In some cases, there might be chemical imbalances that are causing the deep cycles of anxiety and worry. If this is the case for you, do not feel guilt about getting help. In many cases, however, a change in lifestyle and a few simple helps can greatly reduce your feelings of anxiety, provided you're willing to make lifestyle changes. Even if you are on medication, these ideas might be helpful to you and perhaps over time you could reduce the amount of medication that you need. If you are up for a challenge, read on.
If you are like most
of us, food is a large part of your life, but not necessarily the healthiest
part. Our culture is saturated with
quick, easy meals that are destroying our ability to fight against
depression. Foods high in starch and fat
sit heavily in our guts with very few vitamins and minerals able to be
absorbed. “Simply” making some changes to
diet can be a great help. But simple
things are not always easy to put into practice. If you're not used to eating vegetables a few
times a day, increase them. Take out
grains unless they're whole grains. See
how you feel. Cut out sugar. I wouldn't advise doing this all at once, but
take each a step at a time and pay attention to how different you feel. You'll find the things that make the biggest
difference for you over time.
Cut out caffeine. Caffeine can increase your cortisol levels. When those go up, your anxiety levels naturally follow. You can't help but feel nervous and jittery when there is a stimulant coursing through your system. If you are a heavy caffeine consumer, you'll need to wean yourself off gradually sodas not to get major headaches. Replace your drink of choice with healthy alternatives that have some vitamin benefits, like smoothies, or herbal teas. This one change can be the difference between an anxiety filled day and one that you can keep under control.
Exercise. Endorphins released during exercise can boost
your mood and also keep the anxiety at bay because that energy is being spent
on something useful. Speaking of useful,
instead of going to a gym to exercise, try exerting that energy in a way that
is meaningful to you and your family so that you will get more than one
benefit. Garden or raise animals. Remodel parts of your house. Paint rooms that are in need of TLC. Spending that nervous energy in a useful way
will make you feel better, even if you end up exhausted.
Set a timer. It's going to sound strange, but start setting a timer if you find yourself worrying too much about one particular issue. It's honorable to try to come up with solutions to problems in your life, but if you're not careful, they'll take over your thought life. So, set a timer, perhaps even keep a record book of when your time to think deeply about a subject is scheduled for. Jot down any ideas that can help you to solve the problem. Then, let it go. When it tries to re-enter, push it away and go and do something physically different. Wash dishes, fold clothes, change the oil in your car, research grafting fruit trees, ANYTHING! Doing something else or researching other subjects will break the cycle. If you follow this pattern enough, your body will form new pathways in the brain and will begin changing the subjects you dwell on in shorter amounts of time. It is the formation of a new habit, so be relentless with yourself, especially at first. If it's 2:00 AM and your mind will not stop, get up and start a load of laundry, then read or do something else productive. Many people find that they are eventually able to wake, decide that they'll think about that problem during a certain set time the next day and go back to sleep with enough practice. It can be life-changing to be able to give yourself permission to sleep despite the fact that there are frayed ends in your life. The truth is, there will always be frayed ends, unfinished business or less than satisfactory outcomes, but losing sleep doesn't improve them, or you.
It is said that most
of what we worry about is out of our control.
Many people worry about the past, which they cannot change. That is a complete waste of energy. If you are worried that you've hurt someone
in the past, ask forgiveness (actionable step) and move on. If there is nothing you can do about a past
situation, worry will not change one thing.
If you're worried about some future thing, decide whether there is
anything tangible you can do about it.
If there is, plot a course of action...write it down in your book. If there is not, then no amount of worry will
change it, so let it go.
Worry and anxiety are
things that eat away at the very core of who we are. If we allow them to carry on in our heads
without capturing them and making them submit to our will, they will drag us
down to our lowest point. Our physical,
emotional & mental health is dependent upon us making a change for the
better within our own minds.
Spring Cleaning with Limited Mobility or Extreme Fatigue
Spring is that lovely time of year when we all decide it is the perfect time for cleaning out the cobwebs of our lives! After a particularly long winter season, this year is no different. Spring traditionally was the time for cleaning because after the vernal equinox the days were getting longer again. When you only have lantern light available to you throughout the winter, some things go unnoticed because of lack of light. Things like dirt in corners, cobwebs on the ceiling, and grime on walls and door frames. As more light entered the houses, however, those things appeared, so it was important to clean it up and keep it neat. Obviously, we now have plenty of electric light by which we can see if things are going downhill, even in the winter. Somehow, though, spring continues to be the preferred time for deeper cleaning projects.
Enlist help for things that require more than you can give. Some refrigerators are a snap to move out of the way to clean the floor beneath. Some of them are monsters. If you have monster appliances that need to be moved so you can clean, enlist the help of a friend or family member. It generally takes about 10-15 minutes to vacuum the coils and the floor and scrub up the grime, so be sure to have the tools ready to go. Ask them to move it, let you clean, & then replace it. If you have more than one appliance to move, have them start on the next one while you clean so that you’re not wasting any time. Use a vacuum first, then a scrub brush with soapy water & finally a rag to dry up the area. The scrub brush will give you far more power for your energy input. When you’re done, relax with some tea or coffee. It is amazing how good it feels to accomplish something that has been lurking in the back of your mind for a long time!
If you are one of millions with limited mobility or if you suffer from extreme fatigue due to a health issue, you’ll find a few thoughts in this article to help you check off your spring cleaning chores without compromising your health. Your checklist will look very different than other people’s. You can gain insight by looking at some online, but do not feel compelled to copy theirs. Your home is different than theirs, your life is different than theirs and you know how precious life is, so do not squander it on comparisons. Think through the kinds of things that will be a challenge to clean with your condition & research ways to make it easier/possible. If fatigue is your issue, be realistic about how much you can do per day. If you can only do one spring cleaning task per day, that is fine. After all, spring is a long season! If one window is all that can be accomplished in a day, it is one window more than yesterday. Many people suggest hiring others to accomplish what they cannot. This is a great idea, but if you are unable to afford it due to a fixed income, you can still accomplish a great deal.
Generally, spring cleaning does not involve those things on your daily cleaning list. If, however, you are in dire straits with your health, do not feel badly about adding the daily as your spring cleaning instead. Remember, that this is a season of your life. Maybe next spring you can tackle a deeper clean if you’re unable to this spring.
I’ve always tackled problems with the most difficult first. That is why I suggested that appliances be the first to be cleaned behind & under. Once that is finished, the dread begins to lessen. Move on to windows next. If you cannot reach them from ground level, be sure to get an extension wand that you can use. If you’re unsure of how to open second story windows in an apartment or home, call your landlord or building maintenance. Many of these things are not difficult, we just put them off because it requires us to make a call and ask for help. Hot soapy water is the best thing to give the windows a clean shine. Wipe down the frames as you do the windows, inside and outside. I always finish by crumpling up a newspaper and drying it with that. It reduces streaking significantly. Be prepared to take a final look from inside to be sure that you haven’t left any grime or any streaks that will drive you bonkers for the rest of the year. Remember, you can choose to only do one window a day if your energy levels are low. Do not feel badly about this.
Cleaning out cupboards and pantry areas may be next on your list in terms of difficulty. Approach from the same perspective as the windows. You probably do not want to tackle them all at once. Take out items from shelves. Use the vacuum hose extension to reach the back corners. Then take a rag and wipe the cabinets out. If you cannot reach the far back, tie or rubber band the rag onto an extension stick to reach it. While you have the items from that cabinet out, decide if there are items that you do not need any longer and start a donation box. If you do not use them, there is no use torturing yourself in following years by removing and replacing those items again during another spring cleaning session!
Vacuum wands are magic wands. Okay, maybe that’s not true, but they sure do help a lot. If you do not have one, you can accomplish much with a dry rag on an extension stick or broom. Use what you have and go to each room of your house to take down cobwebs where the ceiling and the walls meet. If you have extremely high ceilings, this may not be possible, but do what you can. If you have ceiling fans, this is the time to tackle them. There are microfiber tools specifically made to grab the dust from atop ceiling fans to make it easier to clean. You attach them to an extension pole and voila! Start at the top of the walls/ceiling and work your way downward. Vacuum up all the dust bunnies that have fallen when you’re finished. If you have a lot of dust up high, you probably want to spread sheets on your furniture before you begin!
The list of spring cleaning chores can seem endless, but it is not. With each chore you accomplish, you’ll be motivated to carry on and do more. Don’t forget regular fans, pet areas, bedding, closets, under furniture, nooks and crannies. When it comes to bedding, my grandmothers always brought mattresses out in the spring to air out. While that may not be advisable these days with the weight of beds being as they are now, stripping the beds, sprinkling baking soda across the tops and then vacuuming it up later can do a great deal to freshen the mattresses and ensure that they are dry and mite free. Pillows can easily be taken outside to be sanitized by sunlight and fresh air. Heavy comforters can be hung out on decks or lines for the same benefit and replaced with spring/summer linens.
The most helpful tools for those with bodily limitations are usually extensions. Whether trying to mop up from a wheel chair or reaching the ceiling from strange angles, many cleaning brushes and tools have extensions available with them. We know that just because we’re unable to be on our knees scrubbing does not mean that the floor doesn’t get dirty. Enlist the help of duct tape if your extension pole is not adaptable to every tool. Do not climb around on ladders to reach tough spots if you’re alone in your house or apartment. It will do no good to have a clean house if you’re in the hospital because you’ve fallen!
Above all of these things, adopt a positive mental attitude. That can be the most important part of spring cleaning! If you think positively about the experience, you’ll gain more from it than by dreading it and complaining. Your home serves you daily by keeping you from the elements and giving you a comfortable place to rest. Be thankful for it, and take care of it and yourself at the same time!
Our bodies are made of approximately 50% water. It is a well-known fact that in order to keep our bodies functioning properly, we need to constantly be replenishing that supply. On average, we lose about 2-3 quarts of water a day. This can vary depending on the time of the year, your activity level, and if you’re on medications. For seniors, it is especially important to be maintaining good hydration. As we grow older, it becomes easier to forget to drink water, one of the reasons is because our sense of thirst diminishes. Dehydration is actually one of the top reasons that the elderly end up going to the hospital. That’s why it is extremely important for the elderly to drink, drink, drink! Let’s look at more reasons on why drinking water can better your health.
