Do you keep putting off exercise? You may be hurting your bones. Lack of exercise is one of the risk factors that can lead to osteoporosis. When people have osteoporosis their bones become less dense. You may not know that you have osteoporosis until your bones are so weak that a sudden strain, bump, or fall causes your wrist to break or your hip to fracture.

Medicare can help you prevent or detect osteoporosis at an early stage, when treatment works best. Talk to your doctor about getting a bone mass measurement—it may be free.

May is National Osteoporosis Awareness and Prevention Month. Learn more about what puts you at risk for osteoporosis and how to prevent or treat it at the National Osteoporosis Foundation or the Centers for Disease Control. Watch our short video to learn more about how Medicare can help you protect your bones.

By:  Centers for Medicare and Medicaid

For 50 years, May has been the month we celebrate older adults across the nation. You could say that Older Americans Month is coming of age. This year’s theme—“Unleash the Power of Age!”—emphasizes older Americans’ potential for energy and activism and urges them to embrace it.

There’s no age limit on achievement—and older Americans are doing incredible things. They make a difference in their communities by continuing their careers, pursuing new business ventures, and volunteering in their retirement years.  To find ways to get involved in your community, visit Serve.gov.

Staying active, engaged, and healthy is good advice for everyone, but it’s especially important for older people. The U.S Administration on Aging (AoA), supports older adults through programs and resources to encourage healthy living. In addition, the Affordable Care Act is making certain vital preventive services, such as mammograms, diabetes screening, and an annual wellness visit, available for seniors with Medicare.  Also, check out Go4Life, an exercise and physical activity campaign from the National Institute on Aging at NIH.

Throughout the year, and especially during Older Americans Month in May, we urge all Americans to appreciate and celebrate the vitality, aspirations, and achievements of elders and their contributions to society.

by Centers for Medicare & Medicaid Services

As Mother’s Day is just around the corner, I found an article in the NY Times to share with you.  Here’s an excerpt:

Adults with older parents or even grandparents will soon be searching for suitable Mother’s Day and Father’s Day gifts. If these presents are not consumables — a box of chocolates or a bottle of spirits — then they will only enlarge the material convoy that accompanies Mom and Dad through their later years.

Older people want our love and affection, but they probably don’t need more stuff. A 2010 survey of Americans 60 and older found that 60 percent agreed they had “more things than you need.” Fully 75 percent said that the thought of dealing with their things made them somewhat or very reluctant to think about moving. A Mother’s Day Gift

And remember that the best gift of all is the gift of your time – taking the time to listen, to show them how to use the remote controls on the TV, to go for a walk, to look at family photos together, to ask them for stories about their youth, to just BE with them.

Happy Mother’s Day!

What is Professional Geriatric Care Management?

Professional geriatric care management is a holistic, client-centered approach to caring for older adults or disabled persons.  The goal is to improve the client’s quality of life and reduce family stress through:

• Assessment and monitoring
• Planning and problem-solving
• Education and advocacy
• Family caregiver coaching

Geriatric Care Managers are engaged to assist in a variety of areas, such as:

• Housing – helping families evaluate and select appropriate level of housing or residential options
• Home care services – determining types of services that are right for a client and assisting the family to engage and monitor those services
• Medical management – attending doctor appointments, facilitating communication between doctor, client, and family, and if appropriate, monitoring client’s adherence to medical orders and instructions
• Communication – keeping family members and professionals  informed as to the well-being and changing needs of the client
• Social activities – providing opportunity for client to engage in social, recreational, or cultural activities that enrich the quality of life
• Legal – referring to or consulting with elder law attorney, providing expert opinion for courts in determining level of care
• Financial– may include reviewing or overseeing bill paying or consulting with accountant or client’s Power of Attorney
• Entitlements – providing information on Federal and state entitlements; connecting families to local programs
• Safety and security – monitoring client at home; recommending technologies to add to security or safety; observing changes and potential risks of exploitation or abuse

Local, cost-effective resources are identified and engaged as needed.

A care plan tailored for each individual’s circumstances is prepared after a comprehensive assessment. The plan may be modified, in consultation with client and family, as circumstances change.

Age Navigation is proud to have a Professional Geriatric Care Manager in Cheryl Hendrixson, RN, BSN, CMC

Here is a Press Release that does a wonderful job describing what Age Navigation and Geriatric Care Managers do:

PRESS RELEASE

Tucson, Arizona (PRWEB) April 17, 2013

The following is courtesy of A Senior Spirit – a publication of Certified Senior Advisors, of which I am a member:

It’s a typical senior moment: You walk into another room of your home to retrieve something, but when you get there you forget why you came. So you have to go back to the original room and find the source of what you were looking for. Or, without thinking, you put down your car keys when you come home and later spend a half hour trying to find where you misplaced them.

Such lapses of memory are normal for most seniors and are caused by factors of aging: the deterioration of the hippocampus, a region of the brain involved in the formation and retrieval of memories; the decline of hormones and proteins that protect and repair brain cells and stimulate neural growth; decreased blood flow to the brain, which can impair memory and lead to changes in cognitive skills; and less absorption of brain-enhancing nutrients.

Fortunately, new research is showing that the brain is more adaptable than previously believed, and that, as we get older, we can learn more and different skills. You can take simple steps to keep your brain flexible and minimize memory loss.

Exercise

Getting your body moving not only stretches your muscles, but also your brain. Oxygen and nutrients carried in the bloodstream feed the brain, so exercise keeps the blood moving.

Physical activity also reduces the risk for disorders that lead to memory loss, such as obesity, diabetes and cardiovascular disease. When we don’t get regular exercise, plaque builds up in the arteries, and blood vessels lose the ability to pump blood effectively, which means our brains are not getting enough oxygen. In addition, exercise helps alleviate stress, which leads to a healthier brain (see below). At the same time, physical activity promotes sleep, which improves memory.

Any kind of exercise helps, but the more aerobic the better. In a study by the American Academy of Neurology, older adults who walked between 6 and 9 miles per week had more gray matter nine years after the start of the study than people who didn’t walk as much. Researchers say that those who walked the most cut their risk of developing memory loss in half.

Eating

Not surprisingly, consuming a lot of fruits and vegetables helps your brain and thus your memory, as well as your heart. The reason is that the antioxidants hinder free-radical damage to cells. Experts recommend five to seven servings a day, everything from lettuce to blueberries. Also, foods rich in omega-3 fats (such as salmon, tuna, trout, walnuts and flaxseed) are particularly good for your brain and memory.

However, be careful to limit your food intake. A new study suggests that overeating may double a senior’s risk for mild cognitive impairment, including memory loss. Examining data on 1,233 dementia-free adults aged 70 to 89, researchers found that consuming between 2,100 and 6,000 calories per day doubled the risk for mental impairment (Medical News Today).

Stress

Stress appears to be a huge factor in memory loss. In the short run, the stress hormone cortisol causes momentary memory lapses and problems with concentrating, but in the long term damages the brain and can lead to more severe memory problems.

One of the most damaging stressors is major depression, which boosts cortisol levels. Brain scans illustrate how increased cortisol diminishes certain brain areas, chiefly the hippocampus, which processes short-term memory. One study showed that people who had been depressed, even if it was years ago, had suffered a 12 to 15 percent loss in the hippocampus.

Sleep

A good night’s sleep—at least seven hours of deep sleep—is important for consolidating memory. Sleep helps the brain grow new neurons in the hippocampus and lowers stress hormones, while lack of sleep can lead to depression. (See “Benefits of a Good Night’s Sleep,” March 2013 Senior Spirit.)

Alcohol

Several studies show that controlled alcohol consumption has positive effects on memory and dementia. A study of elderly Italians found that drinking alcohol in moderation may slow dementia’s progress. Meanwhile, French researchers studied people over the age of 65 who consumed up to two glasses of wine a day. Results showed that the wine-drinking subjects were 45 percent less likely to develop Alzheimer’s disease than nondrinkers.

Scientists don’t know the precise reasons why red wine would help memory, but red wine does contain the antioxidant resveratrol. Of course, too much red wine could cause memory loss as well as confusion, and if you’re thinking about having a cigarette with your glass of wine, smoking heightens the risk of vascular disorders that can cause stroke and constricts arteries that deliver oxygen to the brain.

Socializing

Some scientists hypothesize that drinking red wine is beneficial because it is often done with others, and social activity can prevent depression and stress, and thus memory loss. Some research has shown that people who don’t have contact with family and friends are at higher risk for memory problems than people who have strong community ties.

Focus

Some scientists doubt that anyone can multi-task, but as you get older, there’s  no doubt that when you try to do more than one activity at a time, you’re bound to run into trouble, like throwing away good silverware or putting a clean plate in the dirty dishwasher.

To avoid making mistakes, scientists recommend focusing on one action at a time and giving yourself enough time to let the information soak into your brain. Also, be aware of distracting external stimuli. For instance, don’t blare the TV while paying bills.

Mental Activity

One of the best ways to preserve your memory is to keep giving it new information that will keep it active. There are plenty of ways to do this—from crossword puzzles to learning a new language (see sidebar).

In addition, studies have shown that regular memory-training exercises, such as those available on the Internet, improved cognitive ability in older persons. In fact, some electronic games are designed specifically to strengthen your brain, such as video games like the Wii, handheld video-game platforms like the Nintendo DS and through subscription-based Web sites.

Because seniors didn’t grow up knowing how to use computers, such games can challenge parts of your brain you don’t usually use. In fact, one researcher found that action video games significantly improved older adults’ ability to stay focused.

One scientist recommends playing games that use as many senses as possible, and the website Everyday Health suggests several brain games: HAPPYneuron, which exercises all five cognitive areas of the brain; Brain Fitness Series CD-ROM, which lets you match your progress against other players and “coaches” you on your weaknesses; and Brain Age for handheld Nintendo DS systems, which trains users to solve simple math problems, recite piano songs and test memory skills, among other features. (Note: All these websites require subscriptions to play the games.)

The website Lumosity is connected to the Human Cognition Project, a network of scientists studying brain performance. Its brain-training games seem deceptively simple, asking you to recall the location of colored boxes in a matrix or a bird’s location on the screen plus a number. But the games have a serious purpose, which the website explains. “Lumosity targets core cognitive processes that underlie performance in many different areas. These processes include memory, attention and other abilities that are critical in the real world.” (Some initial training programs are free, but otherwise, a subscription is required.)

Sources

Helpguide, http://www.helpguide.org/life/prevent_memory_loss.htm

Mayo Clinic, http://www.mayoclinic.com/health/memory-loss/HA00001/NSECTIONGROUP=2
Webmd, http://www.webmd.com/healthy-aging/features/7-brain-boosters-to-prevent-memory-loss
Mindtools, http://www.mindtools.com/memory.html

The following is an excerpt from an article in the latest issue of  Senior Spirit from the Society of Certified Senior Advisors, of which I am a proud member.

Insomnia is the most common sleep problem in adults age 60 and older, according to the National Institute on Aging. Some people have a hard time falling asleep, while others wake up several times during the night, but people with insomnia suffer in both ways. Many seniors suffer from insomnia, and this lack of sleep can cause memory problems for older individuals. A new research study of 33 participants found that seniors get less deep sleep than the younger generation, which is linked to less reliable memory (“Lighter Sleep May Dull Memory Skills in Seniors,” HealthDay News, Jan. 27, 2013).

Findings showed that when compared with younger individuals, seniors were more than 50 percent less able to remember new information after sleeping. As you age, your body produces lower growth-hormone levels, which means a decrease in slow-wave or deep sleep. Apparently, deep sleep consolidates memories after learning, and without it, we’re more apt to not remember. Because the study entails such a small group, it’s not definitive, and more work will need to be done to solidify the connection between sleep and memory. Sleep also allows your body to repair daily cell damage and strengthens your immune system (Helpguide). The list of potential ills from not sleeping well is long: depression, attention and memory problems, nighttime falls, more sensitivity to pain and more use of sleeping aids, which should only be used on a short-term basis because they can ultimately contribute to insomnia and increase the risk of serious health issues.

See our previous post: Tips for a Good Night’s Sleep

The following is an excerpt from Medicare.gov.

The onset of spring is a reminder of new beginnings – the longer hours of daylight, sprouting tulips and warmer weather are all indicators of a new season, and a new reason to be proactive with your health.  One simple way to manage your health is to practice preventive care. Because preventive services can find health problems early, when treatment works best, it’s a crucial step in maintaining a healthy lifestyle.

Your Preventive Services with Medicare

If you have Medicare, then you have access to a variety of preventive tests and screenings, most at no cost to you. If you’re new to Medicare, your “Welcome to Medicare” preventive visit is now covered for free during your first 12 months of Part B coverage. This visit includes a review of your medical and social history related to your health and education and counseling about preventive services, including certain screenings, shots, and referrals for other care, if needed.

If you’ve had Part B for longer than 12 months, you can get a yearly wellness visit to develop or update a personalized prevention plan based on your current health and risk factors.  In addition to these important wellness visits, Medicare covers screening tests for diabetes, colon cancer, breast cancer, osteoporosis and heart disease, just to name a few.

So as you tend to your garden this spring, make a commitment to tend to yourself too. Practice preventive care to ensure you stay healthy, live longer, and delay or prevent many diseases.

See our previous post Choosing a Doctor for tips on choosing a doctor as well as important Questions to Ask.

Medicare fraud affects everyone. You can team up with Medicare to help.

Here are some things you can do:

• Guard your Medicare and Social Security numbers. Treat them like you would treat your credit cards.
• Hang up the phone if someone calls and asks for your Medicare number, Social Security number, or bank or credit card information. We will NEVER call and ask for this information, and we will NEVER call you or come to your home uninvited to sell Medicare products.
• Be suspicious of anyone who offers you free medical equipment or services and then requests your Medicare number. It’s illegal, and it’s not worth it!
• Do not let anyone borrow or pay you to use your Medicare ID card or your identity.
• Check your Medicare claims for errors. Look at your Medicare Summary Notice (MSN) or statements from your Medicare plan. You can also check www.MyMedicare.gov or call 1-800-MEDICARE (1-800-633-4227) as soon as your claims have been processed. The sooner you see and report errors, the sooner we can stop fraud. TTY users should call 1-877-486-2048.
• Call 1-800-MEDICARE to report any suspected fraud.

For more information on common scams and  identity theft go to Stop Medicare Fraud.gov.

Source:  Centers for Medicare & Medicaid Services

If an accident or illness left you unable to make decisions on your own, would your wishes for medical care be followed?  A situation like that is hard to think about, but planning ahead makes it far more likely that you would get the kind of care you want.

Here are some helpful resources to get you thinking about this important subject and how to communicate your wishes to others.

Advance Care Planning NIA (17) a new tip sheet from the National Institute on Aging, part of the National Institutes of Health, describes the steps needed to make sure your wishes about medical care in a life-threatening situation are known. The 8-page publication discusses:

• Emergency treatments such as cardiopulmonary resuscitation and ventilator use
• How to think about the medical care you’d want if you became incapacitated
• How to create a living will, durable power of attorney for health care, and related legal documents

Another website, Caringinfo.org is sponsored by the National Hospice and Palliative Care Organization (NHPCO),  a national consumer and community engagement initiative to improve care at the end of life.  It gives sample forms and provides free resources and information to help people make decisions about end-of-life care and services before a crisis.   This site has state specific forms and offers helpful guidance on how to talk to your loved ones, what to do if family members disagree, etc.