While most common in older adults, arthritis is not an inevitable part of the aging process and can affect people of all ages. Because May is Arthritis Awareness Month, now is the perfect time to talk about this chronic condition. And for those affected by arthritis, we also want to highlight some movement and dietary ideas that can help manage joint pain, inflammation, and stiffness.

Facts About Arthritis

Rather than one single ailment, arthritis is a general term for a range of conditions that cause pain in joints and the tissue that surrounds them. As joint tissue or cartilage deteriorates, mobility becomes challenging and increasingly restricted.

• Arthritis is the leading cause of disability in the U.S.
• About 1 in 4 adults and hundreds of thousands of children have been diagnosed with arthritis.
• There are more than 100 types of arthritis, the most common being osteoarthritis.
• Arthritis affects almost half of adults aged 65 and older.

People often think arthritis only affects seniors, which is not always the case. While age is a common risk factor, it’s not the only one. Others include obesity, previous joint injuries, and infections.

Additionally, arthritis symptoms tend to worsen over time and can vary depending on the type of arthritis. Common symptoms include reduced range of motion, headaches, and fatigue as well as joint pain, stiffness, swelling, and inflammation.

Ideas for Managing Arthritis Pain

Though there is no cure for most types of arthritis, many people manage their condition with lifestyle changes, including low-impact exercises. These regular movements help increase range of motion and strengthen the muscle around affected joints.

• Reduce stiffness with simple stretches, shoulder shrugs, and ankle circles.
• Reinforce joint-supporting muscle by using resistance bands or light weights for doing squats or bicep curls.
• Improve balance and stability with single-leg stands, leg raises, and heel-to-toe walking.
• Strengthen hips and knees with simple sit-stand movements.

Walking, water exercises, and cycling also provide effective cardiovascular workouts without putting added stress on already painful joints. It’s recommended to warm up joints beforehand and apply ice as needed afterward to mitigate stiffness and soreness. For added safety, be sure to consult with your doctor before starting any exercise routine.

Foods for Arthritis Management

When it comes to diet, there is no guaranteed cure for arthritis pain. But there are foods that contain properties to boost immunity, strengthen bones and muscles, and soothe or reduce inflammation.

For those diagnosed with arthritis, incorporating these foods into your diet can help manage joint pain, swelling, and other symptoms.

• Whole grains like brown rice, oatmeal, and whole-wheat pasta help lower inflammation.
• Avocados and certain nuts—including almonds, pistachios, and walnuts—contain anti-inflammatory properties.
• Red beans, kidney beans, and pinto beans are packed with minerals that promote a healthy immune system.
• Blueberries contain cartilage-protecting properties.
• Tart cherries are a natural remedy for reducing inflammation.
• Fish like tuna, salmon, herring, and mackerel contain omega-3 fatty acids that reduce stiffness and inflammation.
• Green tea contains antioxidants believed to slow cartilage deterioration.
• Citrus fruits rich in vitamin C promote the formation and maintenance of collagen and cartilage.
• Broccoli is rich in bone-building calcium and contains a compound that may slow the progression of osteoarthritis.

Resources in Our Communities

Our Southview Senior Communities take steps to ensure health and happiness for every resident, every day. During Arthritis Awareness Month, we call special attention to the ways in which we help residents feel at home and comfortable, considering all needs. We also consider all abilities when designing games and physical activities, allowing everyone to participate in their own way. And our menus provide meals rich in nutrients and minerals for overall well-being.

Learn more about us and what we have to offer by scheduling a tour at the Southview location nearest you.

The post Arthritis Awareness: Ideas for Managing Pain appeared first on Arbor Lakes Senior Living Blog.

After a long winter, spring is finally in the air. Minnesotans are anxious to get outside for picnics, walks, and yard projects. And many are thinking about what to grow in their gardens this year—flowers, vegetables, herbs, or all of those. Soon, residents in our Southview Senior Communities will be tending to the garden beds we cultivate each year, growing a variety of plants. To celebrate National Garden Month, we want to highlight some of the health benefits of gardening, especially for seniors.

National Garden Month

In the late 1980s, at the insistence of garden and horticulture organizations, Ronald Reagan designated one week in April as National Gardening Week. The idea was to showcase the importance of gardening for the environment as well as overall wellness for gardeners of all ages and abilities. More than a decade later, the National Gardening Association called for a monthlong celebration of gardening, with the first such celebration being April 2003.

Then in 2015, April was officially declared National Garden Month by then-Secretary of Agriculture Tom Vilsack.

Gardening for Physical Health

With additional risks that come with age, maintaining physical health and fitness can become more challenging as we grow older. But simple, low-impact exercises and activities provide a range of benefits to help seniors stay mobile, healthy, and happy.

Gardening is a fun, relaxing, and purposeful activity that offers physical health benefits including:

• Increased vitamin D from spending time outdoors. Vitamin D promotes calcium absorption for healthy bones, reducing the risk of fractures and osteoporosis.
• Improved cardiovascular health. Digging, twisting, raking, and other light exercises keep the heart and circulatory system strong, keeping blood pressure in check and lowering the risk of stroke.
• Enhanced balance and flexibility through routine movements like walking, reaching, and bending.
• Maintaining dexterity and motor skills by using tools, handling and planting seeds, digging, and more.

Gardening for Mental Health

Spending time outdoors is a natural stress reliever. The quiet and peacefulness of nature provides a calming experience that allows our minds and bodies to slow down and be present in the moment. And because gardeners are essentially immersed in nature, planting and cultivating a garden is an ideal activity for mental wellness, promoting:

• Brain function through detailed focus and problem solving. Gardening requires planning and thought processing that provides cognitive stimulation and improves memory.
• Mood-boosting levels of serotonin and dopamine. Spending time outdoors increases exposure to sunlight, triggering the release of the body’s happy hormones.
• Relaxation and stress reduction through routine tasks. Repetition provides a sense of structure, so habitually watering, weeding, and tending to a garden can ease anxiety and stress.
• A sense of accomplishment and increased self-esteem by planting seeds and watching them grow.

Gardening for Social Wellness

One of the great things about planting and tending to a garden is that it can be done by anyone of any age and any skill level. Gardening gets people outside, and it gets them talking, connecting, and sharing stories. And for seniors who may feel lonely or isolated, gardening helps grow social wellness, too.

Our Southview communities provide shared spaces for residents to plant flowers, herbs, and vegetables. Working in these gardens brings people together, and we’ve watched many wonderful friendships grow.

And as a team, everyone who’s interested shares the responsibility of caring for our gardens. That way, we all feel a sense of pride when we see the colorful flowers or harvest the vegetables.

Grow with Us at Southview

We hope these health benefits of gardening for seniors inspire you or your loved one to get out and get planting during National Garden Month. And we encourage you to come and grow with us! Schedule a tour of any of our Southview Senior Communities to explore our campuses and discover all the life enrichment opportunities we have to offer.

The post National Garden Month: Health Benefits of Gardening for Seniors appeared first on Arbor Lakes Senior Living Blog.

From early on, we are taught that balanced nutrition is a necessary element for maintaining good health. That remains constant throughout each stage of life. As we get older, we learn how specific foods can provide nutritional support for cognitive wellness and mood regulation. And for seniors in particular, these added benefits can be especially important. In honor of National Nutrition Month, we wanted to highlight some brain foods you can incorporate into your diet to help boost memory and improve mood.

Senior Nutritional Needs

Older adults need a nutrient-rich diet for overall wellness. Nutritious foods are important for:

• Maintaining energy
• Combating age-related changes
• Battling illness and infection
• Preventing or managing chronic diseases

A proper, balanced diet for seniors should include lean proteins, whole grains, and a variety of colorful fruits and vegetables. These foods provide essential vitamins and nutrients that seniors need to stay healthy as they age. Consider focusing on:

• Proteins for strength and muscle
• Fiber to lower cholesterol and aid in digestion
• Calcium and vitamin D for strong, healthy bones
• Vitamin B12 to maintain cognitive function and prevent nerve damage

Brain-Healthy Diet

In 2015, a team of doctors and medical professionals developed the MIND diet in an effort to promote brain health and prevent cognitive decline—or at least slow its effects. A result of their anti-aging study, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines two types of diets:

• The Mediterranean diet, a plant-based diet that limits processed foods, sugar, and red meat in favor of fruits and vegetables, whole grains, beans, and nuts
• The DASH diet, focused on lowering blood pressure and cholesterol by limiting saturated fats and sodium and promoting fruits, vegetables, lean protein, low-fat dairy, and whole grains

Research has shown that by concentrating on brain-healthy, nutrient-dense foods, the MINDdiet can potentially reduce the risk of developing Alzheimer’s by more than 50 percent.

Memory and Mood Foods

A balanced diet, of course, provides the essential elements needed for optimal physical and mental health. Many dietary options are better than others at supporting key aspects of wellness requirements as those, too, change with age.

To help maintain cognitive function and promote mood regulation, be sure your meals include:

• Omega-3 fatty acids for brain and heart health as well as memory support. Found in salmon, tuna, walnuts, and flaxseeds.
• Complex carbohydrates and fiber for heart health and sustaining energy without mood swings. Found in whole grains, starchy vegetables, leafy greens, and beans.
• Vitamin B for energy production and brain and nerve cell function. Found in fish, poultry, nuts, and leafy greens.
• Antioxidants, to protect the brain from oxidative stress and reduce the risk of Alzheimer’s. Found in fruits and vegetables, nuts, grains, coffee, and dark chocolate.
• Fermented foods, such as yogurt, sauerkraut, and pickles, for gut health and mood regulation.

Nutritious Foods in Our Communities

At our Southview Senior Communities, we create warm, welcoming environments to ensure residents live their best lives. And we understand the ways in which nutrition affects and benefits our residents. That’s why we have trained chefs working onsite to prepare nutrient-rich lunches and dinners every day. They carefully incorporate many of the brain foods listed above when planning hearty dishes to support cognitive function, heart health, and overall wellbeing.

Learn more about the dining options and other amenities in our comfortable communities by scheduling a tour at the location nearest you.

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