Showing posts with label seniors. Show all posts
Showing posts with label seniors. Show all posts

Thursday, June 8, 2017

Too Old to Learn a Language? Don't Believe It

As an older adult, you have skills that can help — and your brain will thank you


By
Bill Ward for Next Avenue

 

Credit: Adobe Stock

Conventional wisdom holds that the older we get, the harder it is to learn a new language. Which is true — except when it’s not.

Turns out that while our brains might not be as quick or deft as in those halcyon days of youth, all that hard-earned experience, knowledge and discipline can come to the rescue.

Using Our Adult Knowledge to Learn a Language


“[Older adults] know more about culture, about how the world works, about how our native language works,” said Lisa Frumkes, senior director of content for Rosetta Stone, an education technology software company that develops language, literacy and brain-fitness software. “So we can build on these things. We also have to have discipline when learning a language, and that is something older people have more of. Knowing how to regulate your schedule, that’s 90 percent of the exercise.”

Other experts agree, pointing to learned skills such as a better grasp of syntax, grammar and pronunciation, plus a broader vocabulary in our native tongue.

Catherine Snow, a professor of education at the Harvard Graduate School of Education, has written that older adults are better at intentional learning and literacy skills.

High Expectations

The benefits of learning a language are enormous, but sometimes so are the barriers, starting with busy schedules and self-doubt (thanks in part to that old bugaboo, conventional wisdom).

“As we get older, we have much, much bigger expectations of ourselves,” Frumkes said. “We ask a lot more of ourselves, so we need to cut ourselves some slack. I think Americans also think there is something particularly difficult about learning a language. But it isn’t harder than learning to do anything at an older age, whether it’s calculus or golf. I see older people going out and learning the violin. No one tells them it’s hard to do that, even though they have less dexterity and learning how to read music is hard.”

The Brain’s Resilience


Even for those who have suffered cognitive decline, learning a language can be feasible.

Judith Campisi, a professor at the University of California at Berkeley’s Buck Institute for Research on Aging, said research on “chemobrain” (cognitive loss after chemotherapy) indicates that our brains are more resilient and adaptable than previously believed.

“When there’s a decline, the brain has the ability to call on other parts of the brain,” Campisi said. “We suspect that’s happening in aging, that the brain has more plasticity and we have better ability to draw on other parts of the brain. It could be that people learning a language are calling on other parts of the brain.”

Or, as Frumkes put it, “As long as you’re continuing to work your brain in a variety of ways, you will find things in your brain that you thought were gone that are still there. There’s a lot locked up in our brains that just needs to be shaken.”

Babies vs. Adults

That goes against the prevailing thinking from a half-century ago, which centered around a “critical period hypothesis:” that infants and toddlers effortlessly acquire language and that such learning becomes increasingly difficult after the first few years of life (dubbed “the critical period”).

A research paper called “The Older Language Learner” by University of Michigan education professor Mary J. Schleppegrell, a linguistics expert, put the kibosh on that notion: “Studies indicate that attaining a working ability to communicate in a new language may actually be easier and more rapid for the adult than for the child. Adults learn differently from children, but no age-related differences in learning ability have been demonstrated for adults of different ages,” the paper said.

Besides, as Frumkes noted, “When you learn something as a child, you’re not learning at a high level. It’s not as high a bar.”

Bilingual Benefits Abound

The ability to learn a new language varies — “everything like this is always individual,” Campisi said — and, not surprisingly, those who already are bilingual have advantages.

“It’s just as if you played tennis when you were younger, some other racquet sport will be easier to learn,” Frumkes said. “With bilingual people, knowing that words and phrases are not one-for-one and that word order works differently — that grammar works differently — really helps, because you know what things to look out for.”

Frumkes added that she’s not sure if there are gender differences for learning a language when you’re older. “There’s always been talk that women are better, but that may be more of a social construct rather than how we are biologically,” she said.

Changes in the Brain

Regardless, experts are absolutely convinced that whatever the gender, learning a language improves overall brain functions.

Recent research has found that bilingualism
changes the brain structurally and functionally for the better and helps stave off dementia.

“Like physical exercise, the more you use specific areas of your brain, the more it grows and gets stronger,” said Ping Li, a Penn State University professor of psychology, linguistics and information sciences and technology and an author of
one of the studies.

Enlarging Our World

In the end, immersing ourselves in another language at whatever age expands not only our minds, but our lives.

“Learning a language is about learning a culture,” Frumkes said. “It can take you in so many directions: literature, travel, learning to understand the news of the day or just being able to be in contact with people in other cultures. Once you think about these things, they change the way you see the world.”


© Twin Cities Public Television - 2017. All rights reserved.



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Wednesday, June 15, 2016

Opening Our Eyes to Elder Abuse


On World Elder Abuse Awareness Day, a call for better detection and action


Today is World Elder Abuse Awareness Day, and Next Avenue joins in the effort to shine a light on this pervasive problem.

An estimated 5 million older Americans are abused, neglected or exploited every year, according to the National Center on Elder Abuse. That’s a conservative number, the organization says: for every one case that’s reported, as many as 23 are not.

“Elder mistreatment is a serious public health issue, and merits the same level of response as child abuse or domestic abuse,” says Terry Fulmer, Ph.D., president of The John A. Hartford Foundation and a researcher and authority on elder mistreatment and abuse, in a statement last week.

She urged all of us to increase our vigilance.

“In particular, health care, emergency services, social service, and law enforcement professionals, who are on the front lines, should use every interaction with an older person to screen for possible mistreatment,” she says. “One simple yet powerful way to do this is by asking the question: ‘Are you safe at home?’

That’s especially important with older adults who may be cognitively impaired or rarely outside of the presence of a potential abuser, Fulmer says.

Manifestations of Abuse

Elder abuse comes in many forms, including physical, psychological, financial and sexual abuse.

Last month, Next Avenue published a series on abuse in the guardianship and conservatorship systems, finding that, despite decades of efforts, pernicious patterns have endured.

As the boomer population ages, the numbers of people affected by guardianship and conservatorship will rise tremendously, experts predict. With the stroke of a judge’s pen, an older adult can see his or her most basic rights stripped away. A family member or even a stranger appointed by the court will decide where they will live, how their money will be spent, what health care they will get, when they will go out and whom they are allowed to see.

Educating Ourselves

We urge everyone to learn about elder abuse and know the signs that someone may be being abused.

We also urge the presidential candidates to recognize World Elder Abuse Awareness Day, and offer their ideas on how to address the disturbing reality many older adults live with every day.

World Elder Abuse Awareness Day is organized by the International Network for the Prevention of Elder Abuse and the World Health Organization at the United Nations.



© Twin Cities Public Television - 2016. All rights reserved.



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Thursday, May 19, 2016

Purposeful Aging: A Model for a New Life Course

New possibilities for older adults produce dividends for all 
By Paul H. Irving for Next Avenue 

Credit: Thinkstock

Marc Freedman, founder and CEO of Encore.org, offers an insightful observation about the promise and potential of longer lives. “Thousands of baby boomers each day surge into their 60s and 70s,” he wrote in a recent article for The Wall Street Journal. “It’s time to focus on enriching lives, not just lengthening them; on providing purpose and productivity, not just perpetuity.”

While population aging brings health, financial and social risks, an understanding of the opportunities is emerging. At the Milken Institute Center for the Future of Aging, we study, convene, report on and respond to these risks and opportunities, searching for solutions to bring beneficial change. Joining with others who share our vision, we believe that it’s time to challenge conventional wisdom and established norms — that new possibilities for older adults hold promise for strengthening societies, expanding economies and improving life for all ages.

Traditional retirement is being re-imagined as older adults reject age segregation, decline and mass leisure to work, pursue learning, launch businesses and contribute to their communities through volunteerism and civic engagement. A longevity economy is developing as markets recognize the demand for products and services to meet the needs of the emerging aging demographic. Innovations in medicine and technology present hope for increasing life and health spans, while advanced research is revealing the power of the aging brain. 

The Power of Purpose

So many new opportunities are unfolding to enrich aging lives. But none is more hopeful than the possibility of elevating beneficial purpose as a new life course model for aging populations across the world.

Purpose enhances psychological and physical health, and is correlated with greater productivity, creativity and resilience. People with purpose tend to be more involved with their families, communities and colleagues.

Purpose is uplifting, providing the fuel for enhanced engagement, effort and contribution. Sherry Lansing, the pioneering entertainment industry leader, whose eponymous foundation supports encore career opportunities and other causes, says, “I always thought if I was lucky enough to achieve the dreams I had in the movie business … I wanted to have a third chapter that was about giving back and about the things I cared about.”

Purpose
is powerful medicine. In his study of “Blue Zones” (communities in which people are more likely to live past 100), Next Avenue Influencer in Aging Dan Buettner identified factors that centenarians share, including a strong sense of purpose. People with purpose were also less likely to develop impairments in daily living. Yale researcher Becca Levy and her colleagues found that older individuals with a positive self-perception of aging lived 7.5 years longer than those who are less positive. Patricia Boyle of Rush University Medical Center found that participants with a high level of purpose were 2.4 times more likely to remain free of Alzheimer’s disease.

Purpose is a buffer. The pain and frustration of ageism, illness and loneliness can be mitigated by purpose. In Man’s Search for Meaning, the remarkable memoir on his experience in Auschwitz, psychiatrist Victor Frankl wrote that “life is never made unbearable by circumstances, but only by lack of meaning and purpose.”

Purpose is family-changing, community-changing and world-changing. It’s about reaching out, getting involved and acting on those instincts and inclinations to add value for others and meaning to life. As Nelson Mandela said, “A fundamental concern for others in our individual and community lives would go a long way in making the world the better place we so passionately dreamt of.”

We are at an inflection point, at the intersection of a fundamental demographic change and a search for meaning. We have the opportunity to elevate purposeful aging as a goal for older adults across America and the world, and in doing so, marshal a powerful human resource to make change.

Purposeful aging — a model for a new life course, and a better world. 




Editor’s note: This article is part of Next Avenue’s 2015 Influencers in Aging project honoring 50 people changing how we age and think about aging. Paul H. Irving was a member of the 2015 Influencers In Aging Advisory Panel. 


© Twin Cities Public Television - 2016. All rights reserved.

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Wednesday, March 23, 2016

Summer House residential memory care communities introduce PARO robot therapy



Front Porch Center for Innovation and Wellbeing Releases Results of Largest  
Effective Use Study of PARO to Date


Glendale, Calif. March 23, 2016 – Front Porch today announced results of a six-month use study of the therapeutic, socially assistive pet robot PARO (www.parorobots.com) with
residents at Summer House memory care neighborhoods within seven Front Porch retirement communities in California. The study demonstrates the efficacy of PARO and its benefits to residents. PARO, a therapy robot created in the likeness of a baby harp seal, was invented by Japanese engineer at AIST and MIT AgeLab research fellow Dr. Takanori Shibata after years of research. Socially assistive robotics is a growing area for geriatric research, including dementia and memory care.

“Front Porch has been using PARO very effectively at their Summer House memory care neighborhoods,” Shibata said. “Front Porch Center for Innovation and Wellbeing documented 920 instances of PARO intervention and the resulting therapeutic effects on older adults with dementia. This is the largest quantitative evaluation of PARO so far and the outcomes show the benefits of PARO for improving the behavioral and psychological symptoms of dementia and reducing the usage of psychotropic medications.”



The study data demonstrated positive impact among the residents; specifically, PARO:
  • Produced calming effects for residents, in 46% of wandering and 60% of anxious behaviors
  • Helped increase social behavior by 97% among isolated adults 
  • Helped 153 out of 193 residents (79%) stay alert from initially sleepy behavior, resulting in improved moods, socialization, and appetite
  • Was used to avoid psychotropic medications in 61% of cases when medications were considered 

“We continue to be astounded by the impact on mood, social interaction and communication,” said Davis Park, director of the Front Porch Center for Innovation and Wellbeing (FPCIW) who led the six-month study at Summer House memory care neighborhoods at seven Front Porch retirement communities in California: Claremont Manor in Claremont, Fredericka Manor in Chula Vista, Sunny View in Cupertino, Vista del Monte in Santa Barbara, Villa Gardens in Pasadena, Walnut Village in Anaheim and Wesley Palms in San Diego. During the six-month study period, the FPCIW organized training sessions for caregivers and therapists to understand and utilize PARO. Staff used tracking surveys for every resident and corresponding intervention, and, as a result, collected 920 tracking surveys.


"Front Porch is exploring creative solutions to address needs for which we currently don’t have an easy solution: agitation in the middle of the night, sundowning, engaging withdrawn or isolated residents," said Kari Olson, Chief Innovation and Technology Officer, Front Porch and President, Front Porch Center for Innovation and Wellbeing. “PARO is one example of our continuing efforts to work with thought leaders and implement various modalities to bring greater wellness and quality of life to our residents based on leading edge innovations in the areas of adaptive technology, music therapy, telehealth and more.”



About PARO

PARO is a therapeutic, socially assistive pet-type robot with an appearance of a baby harp seal, as people are generally interested in interacting with robots modeled after non-familiar animals. Equipped with different kinds of sensors, including tactile, light, audition, temperature, and posture, it can respond to different stimulations given by the users, or recognize the direction of voice from them. PARO was designed by Dr. Takanori Shibata, and has been used with positive and promising results since 2003 in many countries including Japan, Denmark, Canada, Italy, and the United States. PARO is certified as a type of neurological therapeutic device by the Food and Drug Administration (FDA) in the United States and includes a caregiver’s manual for robot therapy to achieve effective therapy.



About Front Porch

Front Porch is a not-for-profit ‘human serving’ organization based in Glendale, California, that serves individuals and families through full-service retirement, active adult communities, affordable housing communities and related management and development services. Front Porch retirement and active adult communities offer options ranging from independent living to skilled care, including assisted living and memory care. Founded in 1999, Front Porch embraces a leading-edge approach to enhance wellbeing with innovative communities and programs that meet the changing needs of people as they age. Front Porch serves more than 2,000 people in 10 full-service retirement communities in California and two adult living communities: one in Louisiana and one in Florida. Summer House memory care neighborhoods are located in seven Front Porch retirement communities in California.



The Front Porch Center for Innovation and Wellbeing is part of Front Porch, and strives to harness technology solutions that support and enhance wellbeing in older adults. Core initiatives focus on how technology can: assist in maintaining brain health; enhance social connectedness; promote engagement and growth; empower control over health and wellness; prevent emergencies or serious events; and increase resources and support for formal and informal caregivers. It is the winner of the Bronze Award for the Dignity category in the 2015 McKnight’s Technology Awards and the Aging 2.0 Pilot Pioneers 2015 Innovation Award. More information can be found at www.fpciw.org.

Friday, March 4, 2016

Protect Yourself from Health Care Scams


The Piers Project, an internet safety awareness campaign of the Center for Innovation and Wellbeing, offers helpful tips on how to stay safe online.




The Internet offers an abundance of health information resources that help consumers make more informed choices—it provides us with access to researching health conditions, medications, health services, and the ability to sign up for health plans. However, as it’s the case with many open marketplaces, it’s also important to know how to spot healthcare fraud.

Health care scams come in different forms, such as falsely presented television ads, phone calls, e-mails, or other schemes that claim the need for additional healthcare identification cards due to newly established laws. Questionable service vendors may also lure consumers through the promise of significant discounts on health insurance costs. Other types of scammers may impersonate government officials, requesting Medicare identification numbers from older adults to send updated beneficiary cards. It’s important to always remain cautious and knowledgeable of current events, as scammers often plan to execute their attacks when Medicare and other national health programs undergo changes that are widely discussed throughout the media.

Here are some tips we would like to pass on to you:

- Research to confirm if statements made are actually correct. Prior to sharing your private information, contact Medicare (1-800-MEDICARE) to confirm the mentioned changes or requests. Share what you know or have learned with your friends and relatives.

- If you are looking for medical discount plans, keep in mind that they are not a substitute for health insurance. Medical discount plans typically offer coverage for services your insurance would not reimburse. Research further to validate licensure regarding the plan.


- Exercise caution when you are shopping for products or services that specifically target older adults such as: health insurance packages, beauty or “anti-aging” products, medications and dietary/vitamin supplements, fitness equipment, medical treatments, therapies, or surgeries.


To learn more about health scams, please be sure to visit The Federal Trade Commission: https://www.consumer.ftc.gov/articles/0394-suspect-health-care-scam


The Piers Project is funded by a gift from the family estate of Ellie Piers to benefit the Front Porch Center for Innovation and Wellbeing’s (CIW’s) ongoing mission of using technology to enhance wellbeing among older adults. Piers lived at Carlsbad by the Sea, a Front Porch retirement community in Carlsbad, CA. Her contribution allows the CIW to address Cyber Security through education, training, and the use of technologies that promote Internet safety, especially in the Greater San Diego Area.


Wednesday, April 29, 2015

5 Steps to Combat and Prevent Elder Abuse

What a new federal report recommends to curb this scourge

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Thinkstock


Not long ago, my aunt, who is in her 80s, was the victim of financial exploitation by an in-home health aide. It started with trips to the drugstore and small loans. Before long, the caregiver was regularly taking my aunt and her credit card to department stores to purchase clothes and other items — not for my aunt.  


Eventually, a clerk noticed what was going on and alerted security and our family. By then, however, my aunt was out hundreds, possibly thousands of dollars. No charges were filed, but the caregiver was dismissed.


According to The Elder Justice Roadmap, a report just released by the U.S. Department of Justice and the Department of Health and Human Services, my aunt is one of 5 million Americans affected by some form of elder abuse each year (physical or mental abuse, neglect or financial exploitation). Most families, like ours, don't report such abuses to authorities; only one in 24 do, according to the study.


A Widespread Problem


The Elder Justice Roadmap is intended to help people and organizations recognize, prevent and address the abuse and exploitation of older adults. One in every 10 people over 60 who lives at home suffers some form of abuse, neglect or exploitation, the report says. Those with dementia are far more likely to be abused or neglected by caregivers.


Contrary to popular belief, older adults are more likely to suffer abuse at the hands of their own family members than by a paid caregiver, according to Laura Mosqueda, a geriatrician and director of the National Center on Elder Abuse at University of California Irvine who served on the Elder Justice Roadmap steering committee.


Family caregiver abuse can stem from stress or financial motives. Mosqueda hopes the report will lead to more attention being paid to the factors that can lead to abuse and neglect at home.


"As a provider, I've seen families come in on the cusp of abuse and they are good people," she says. She hopes public awareness of elder abuse will rise to the level where families can get help before it's too late.


5 Steps for Combating and Preventing Abuse


The 40-page report, based on interviews with more than 750 experts and professionals who work with older adults, recommends specific action in five areas:
1. Awareness The report calls for an increase in public awareness of elder abuse — a multi-faceted problem that requires a holistic, well-coordinated response in services, education, policy and research.


2. Brain health It also wants to see more research into brain health, with an enhanced focus on cognitive capacity (and incapacity) and mental health. These are critical factors both for elder abuse victims and for perpetrators.


3. Caregiving There should be better support and training for the tens of millions of paid and unpaid caregivers who play a critical role in preventing elder abuse, the Elder Justice Roadmap says.


4. Economics The authors want to see the costs of elder abuse quantified, particularly because this national problem includes huge fiscal costs to victims, families and society.


5. Resources The report says the nation needs to strategically invest more resources in services, education, research and expanding knowledge in order to reduce elder abuse in America.


How to Recognize Abuse


Beyond its recommendations for the future, the report has already produced immediate benefits. The Department of Justice has created training modules to help attorneys recognize and address potential financial exploitation of older Americans. Also, the Department of Health and Human Services (HHS) is developing a voluntary national adult protective services data system to capture and analyze reports of abuse.


Mosqueda says healthcare providers and social workers need training to recognize the signs of abuse in their patients and clients. "So many age-related changes can mimic or mask signs of elder abuse — a fracture, bruise or pressure sore or burn — a lot of it is missed," she notes.


“Turning the tide against elder abuse requires much greater public commitment, so every American will recognize elder abuse when they see it and know what to do if they encounter it,” said Kathy Greenlee, HHS’ assistant secretary for aging and administrator of the Administration for Community Living, in a statement.


Toward that end, The National Center on Elder Abuse has developed an instructive Red Flags of Abuse Factsheet listing the signs of and risk factors for abuse and neglect.


The Administration on Aging says if you suspect that someone is in immediate danger of being an elder abuse victim, call 911 or contact your local adult protective services agency, which can be found through the National Center on Elder Abuse website or by calling 800-677-1116.


“We must take a stand to ensure that older Americans are safe from harm and neglect,” said Associate Attorney General Tony West in a statement. “For their contributions to our nation, to our society, and to our lives, we owe them nothing less.”



Copyright© 2014 Next Avenue, a division of Twin Cities Public Television, Inc.


Front Porch is a not-for-profit support system for a family of companies that serve individuals and families through full-service retirement, active adult communities, and affordable housing communities.

More information is available at www.frontporch.net.

Tuesday, March 17, 2015

Watts Project Keeps Sunny View on the Cutting Edge of Technology

With the generosity of residents Lyn and Bruce Watts, Sunny View Retirement Community has launched the “Watts Project” to help with resident care through innovation and technology.


This project brings new technology along with training for Sunny View staff and was inspired by a pilot project in partnership with the Front Porch Center for Innovationand Wellbeing and Intel.

The pilot provided Sunny View staff members with 10 Microsoft Surface tablets to use in their daily duties. Intel and the Front Porch Center for Innovation and Wellbeing implemented the study to analyze how technology can help increase staff productivity. At the conclusion of the study Sunny View was able to keep four tablets.

“Four Surface tablets just didn’t seem to be enough to get the work done,” Bruce said. “I wanted to make sure the staff had enough equipment to ensure we had the best care available.” With the Watts’ contribution, Sunny View will purchase seven additional tablets. The Watts will also contribute additional funds each year to help keep this project funded into the future. Whether it’s new technology or more training for staff, the Watts Project will keep Sunny View at the cutting edge of resident care.


“I am extremely excited about the Watts Project,” said Sunny View Executive Director Sally Plank. “We learned a lot from the study. Putting technology into the hands of our staff helps us understand how it streamlines some of our processes and motivates our staff to implement new ideas.”

Framing Stories with Hope

by Nancy Gordon, Director California Lutheran Homes and Sunny View Centers for Spirituality and Aging, a Front Porch Partner

Since I started serving in the older adult world, I’ve had many elders tell me that growing old is a difficult process. As the saying goes, “It’s not for sissies.” They are often a bit bemused that they’ve lived so long and are sometimes unsure how to frame the future. What does hope look like at 90?

I’ve been thinking that as the losses mount up as we age that there needs to be room for lament. So often we tell ourselves and the elders we work with to “be positive!” It’s good to have a positive attitude, but it’s also good, I think, to be able to name what has been lost and to take some time to lament the loss of something that is precious. I’ve sometimes wondered if the elders we tend to label as “complainers” might end up that way because their important losses weren't validated and noted.

Read article in full at: California Lutheran Homes and Sunny View Centers for Spirituality and Aging

Wednesday, March 11, 2015

Quick Study: The Latest on Vitamin D and Dementia

New research shows a clear link, plus 3 ways to get more D
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Thinkstock

Older adults who are severely vitamin D deficient have a 122 percent increased risk of developing Alzheimer’s, according to a new study published in the journal Neurology.

The research team, lead by Dr. David Llewellyn at the University of Exeter Medical School, anticipated a link between vitamin D deficiency and cognitive problems (previous research has shown a general correlation). But they were surprised by how high the risk was.

“The association was twice as strong as we anticipated,” Llewellyn says.

Adults moderately deficient in vitamin D had a 53 percent increased risk of developing dementia of any kind. Those who were severely deficient had 125 percent increased risk.

The large-scale study looked at 1,658 adults older than 65 over the course of six years.

Clinicians have stopped short of saying that supplementing with vitamin D will reduce the risk of dementia — more studies need to be done, they add — but with one billion people worldwide estimated to be low in vitamin D and approximately 44 million suffering from dementia, this is a significant, and possibly encouraging, finding.

3 Ways To Get Your D

Low levels of vitamin D have been linked to a wide variety of health problems, from cancer to decreased immune function to depression. To maintain optimal vitamin D levels:

1. Let the sun shine in. When exposed to sunlight, our skin converts the rays into vitamin D. Older adults’ skin may be less efficient at this, however, making it more important to get vitamin D levels tested and perhaps take a supplement.

2. Find other healthy sources. Vitamin D is found in certain oily fish, mushrooms, and supplements. If you take vitamin D in supplement form, keep in mind that it is better absorbed by the body when eaten with a meal containing healthy fat.

3. Get tested. You can ask your doctor for a vitamin D test or order one through a direct-to-consumer service such as Direct Labs. Testing may be especially important for people living in northern climates, where exposure to bright summer sunlight (the kind that triggers vitamin D production in the body) is limited.
 

Copyright© 2014 Next Avenue, a division of Twin Cities Public Television, Inc.


Front Porch is a not-for-profit support system for a family of companies that serve individuals and families through full-service retirement, active adult communities, and affordable housing communities.
More information is available at www.frontporch.net.

Wednesday, February 25, 2015

7 Easy Ways to Build Strong Bones

7 Easy Ways to Build Strong Bones

Jump 10 times, crush some cans and other tips to boost bone density

By Linda Melone for Next Avenue

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Thinkstock


Bone building reaches a peak during adolescence but then slows after age 25. In addition to this natural bone loss, we’re less likely to perform high-impact, bone-stimulating exercises (such as jumping) after age 50. This adds up to an increased risk of osteoporosis and bone breaks and fractures.
Fortunately, you can build stronger bones at any age.


A recent study published in the American Journal of Health Promotion shows that people who jumped 10 times twice daily increased bone density by .5 percent compared with those who didn't and lost about 1.3 percent. (Note: the study did not include women with osteoporosis; jumping is not recommended in cases of weak bones.)
Experts offer these seven easy tips for men and women to keep bones strong throughout their lives:
1. Snack on yogurt and other calcium-rich foods. Including yogurt, cottage cheese and other low-fat dairy foods adds bone-strengthening calcium to your diet. “In addition to dairy products, choose fish with bones such as salmon, sardines or whitebait,” says registered dietitian Laura Jeffers.


For additional benefits, serve these foods with a side of dark leafy green vegetables or broccoli, which also contain calcium. Other bone-building snacks include almonds, dried figs, calcium-fortified tofu and, if you prefer non-dairy, soy milk.
2. Take a hike. Try to engage in at least 30 minutes of exercise every day, by jogging, brisk walking or aerobics — at whatever level of ability, says Susan Randall, of the National Osteoporosis Foundation (NOF). “As you build stamina, increase the duration and intensity of your exercise,” she says.


To see real improvements in bone density, you need to push your intensity, says Cleveland Clinic physical therapist Maribeth Gibbon. “Increasing your pace for short intervals or going up and down hills will place appropriate forces on your bones.”


Alternate higher-intensity exercises two to three days a week with lower-intensity activities four to five days a week for best results.
3. Lift weights. “All women begin to lose bone mass after menopause,” says Randall, “so the stronger the muscle and the stronger the bone mass before menopause, the better.” Men should lift weights, too.


Resistance exercise requires muscular strength, which improves muscle mass and strengthens and supports bone. Examples of resistance training tools include free weights, wrist weights, weighted vests, exercise bands and resistance machines found at gyms and health clubs. Strive for two to three resistance training workouts a week.
4. Consider a supplement. Your calcium needs increase with age, making it a challenge to take in enough calcium through food alone. The U.S. recommended daily allowance for calcium is 1,000 mg a day during your 20s, 30s and 40s.


After menopause, most women need 1,000 to 1,500 mg a day unless they take hormone therapy, says Jeffers. Men between 50 and 70 years old need 1,000 mg a day; men over 70 need 1,200 mg.


“And since your body absorbs only 500 mg of calcium at a time, divide your dosages out over the course of the day,” Jeffers says. Check with your doctor before starting supplements to find out what amount is right for you.
5. Take a daily “D.” To help absorb calcium, most adults need 1,000 to 2,000 IU of vitamin D daily, says Dr. Andrea Sikon of Cleveland Clinic. “Combined calcium-vitamin D pills usually do not meet this requirement. And most of us who live north of Atlanta do not get enough vitamin D the old-fashioned way — from the sun. Taking a vitamin D supplement ensures you meet your daily needs.”


Even if you take medications such as bisphosphonates (e.g. Fosamax), you still need vitamin D and calcium as building blocks, says Sikon.
6. Stomp your feet. Similar to the noted benefits of jumping for bone density, simply stomping your feet can also help increase bone density in your hips, says Gibbon.


“Do four stomps on each foot twice a day with enough pressure to crush a can,” she says.


Make it a habit to stomp on cans before you toss them into the recycle bin.


Gibbon recommends performing exercise that is site-specific, meaning it must target the areas most prone to fracture: spine, hips and wrists. Push-ups and planks work the wrists and the NOF recommends these exercises to target the spine.
7. Stretch it out. Round out your workouts with stretching to help avoid a hunched-over posture down the road. “Posture, balance, flexibility, and spine strengthening exercises can help you with better alignment of your body now and in the future,” says Randall.


Lengthening tight muscles reduces back pain and promotes good spinal mechanics and posture, says Gibbon.


Muscles that are commonly tight include those you use to arch your back (spinal extensors); raise and rotate your shoulders (shoulder elevators and external rotators); lift your knees (hip flexors) and pull your feet toward your body (ankle dorsiflexor).


Perform stretches slowly and smoothly, “to a point of stretch, not pain,” Gibbon advises. For maximum benefit, do stretches once or twice a day, holding each stretch for 20 to 30 seconds.


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