Image via Flickr by Stannah International.

Have you ever wondered how some people manage to look ageless?

Well into their 80's they have a youthfulness that belies their age, and still participate in activities that younger adults enjoy.

There are many factors affecting how we age but aging well, without mental and physical stress on our bodies, is within the reach of us all. Through a few simple daily practices and preventive measures, we can experience our senior years with a quality of life rather than simply clinging to life.
 
Tips for aging successfully:

• Prevention: Many diseases in later life are preventable through even minor lifestyle changes, even for people with chronic disabilities.
• Nutrition: Nutrition is an important component of aging well, since it improves physical well-being while regulating stress and promotes social inclusion and participation.
• Physical activity: Physical activity reduces by about 50% the risk of many disorders related to inactivity, such as heart disease and type 2 diabetes.
• Mental health: Total health is not merely about the absence of infirmity or disease but a state of complete physical, mental and social well-being.
• Join a program: In Canada, the New Horizons for Seniors Program is designed to empower seniors, encouraging them to share their knowledge, skills and experience with others in the community and enhance their social well-being.

 
Public Services Health & Safety Assoc.

Many people find it difficult to cope with grief in the winter months. This article by What's Your Grief offers some helpful tips to deal with these cold-weather challenges and maintain your mental health in the wintertime:


1.  Lack of SunlightA lack of sunlight, or the length of the night in some cases, can cause an increase in melatonin and a drop in the neurotransmitter serotonin and Vitamin D.  All of this can throw your mind and body out of whack and leave you feeling tired, irritable and blue.

Tip:  Do what you can to get outside, open the blinds, and hold on until daylight savings time.

2.  Cabin FeverCabin fever is not a technical diagnosis but it is a well-documented phenomenon (think early US settlers who spent long winters alone in their cabins). Cabin fever describes a state of restlessness, depression, and irritability brought on by spending time in a confined space or remote area.
Where grief is concerned, being stuck inside provides you with ample time to spend ruminating, thinking of your loved one, focused on difficult emotions, and replaying unpleasant memories with little distraction.

Tip:  It’s okay to spend time focused on your grief, but also find constructive ways to occupy your mind like puzzles, movies, games, organizing, home repairs, calling a friend, creating art, or writing in your journal.

3. Social IsolationThe predisposition for grievers to withdraw combined with cancelations, problems with transportation, and a desire to avoid the cold and snow can amplify your risk of falling into a cycle of emotional and social isolation.  Isolation and loneliness can have a negative impact on your physical and emotional health, which we discussed in detail in this post.

Tip:  Get out and go to a mall, store, support group, or place of worship.  When possible, push yourself to keep plans even if it means braving the cold.

4.  Not moving enoughYou already know that even a small amount of exercise can have a marked impact on your physical and emotional health.  Obviously, in winter your options for getting out and moving around are limited.  Snowy roads, icy sidewalks, and the cold make it virtually impossible to find many opportunities for exercise.

Tip:  Even though taking an hour long walk outside might not be possible, look for alternative opportunities to get at least 20 minutes of exercise a day.  Try walking outside for shorter intervals, get an exercise DVD, plan an indoor workout routine, or join a gym.

5.  Poor eating and weight gainThank goodness for bulky sweaters, am I right?  Studies show that caloric intake tends to increase about 200 calories a day beginning in the fall.  The rationale behind this increase is debatable as some researchers believe primitive impulses drive humans to stockpile calories in anticipation of short days and cold weather, while others think there’s just more opportunity to indulge in the winter (holidays, time spent inside, and the nostalgic connections associated with food). Regardless of why you eat, bad food can leave you feeling gross on many levels.

Tip:  Are you giving yourself permission to eat badly because you’re sad?  Are you eating out of boredom?  Are you eating certain foods because you associate them with the cold weather or holidays?  Be careful and be mindful of what you’re eating and why.

6.  It’s coldThat’s all.  Being cold is torture.

7.  You’re sadFor some, the holidays present a storm of grief triggers followed by months of feeling blah (see all of the above).  It’s possible that the events of November and December have set you adrift on a long grief wave that won’t recede until the spring thaw.

Tip:  Believe that things will get better and check out our section on coping with grief.

8.  You’re SADWinter-onset seasonal affective disorder (SAD) is a subtype of major depression that is characterized by symptoms that emerge in fall or early winter and recede during the spring.  These symptoms may start out mild and become more severe and include things like irritability, tiredness or low energy, problems getting along with others, hypersensitivity to rejection, heavy feeling in the arms or legs, oversleeping, appetite changes (craving carbs), and weight gain.  It goes without saying that SAD can complicate one’s ability to cope with grief and other hardship.

​Tip:  If you think you might suffer from SAD read more about it here and talk to your doctor about your concerns.

Alzheimer’s Awareness Month – January 2019
From: Public Health Agency of Canada

Statement

This year, during Alzheimer’s Awareness Month, I would like to reflect upon the journey of the many Canadians impacted by dementia. As the Minister of Health, I have heard from many individuals, families and caregivers of their experiences. As a daughter of a parent living with dementia, I know first-hand the toll it takes on individuals and their loved ones. 
I am proud to report that the Government of Canada is taking tangible steps to address the challenges of dementia and to improve the quality of life for the more than 400,000 Canadians aged 65 and older living with diagnosed dementia, as well as their families and caregivers.
I recently launched the Dementia Community Investment Fund that will provide $4 million annually for communities to address the challenges of dementia. Projects will promote awareness, address stigma, and equip families and caregivers with resources and tools to support people living with dementia while minimizing the impact on their own quality of life. Improving society’s understanding of dementia will help break down the barriers to treatment and make it easier for Canadians to ask for help when they need it.

The Centre for Aging and Brain Health Innovation, with continued support from the Public Health Agency of Canada (PHAC), is developing, testing and scaling-up products and services to support brain health with a focus on dementia. And with support for the Canadian Institute of Health Research, innovative research is bringing us closer to finding effective treatments and improving quality of life. 

​Finally, work is well underway to develop the National Dementia Strategy. Last May, PHAC’s National Dementia Conference brought together a broad range of stakeholder groups and partners from across the country, including individuals with lived experience to help inform the strategy. Their perspectives and valuable input will help ensure that the strategy reflects the needs of Canadians. 
This month, please join me in recognizing the Canadians affected by Alzheimer’s and dementia, as well as the extraordinary dedication of caregivers. I look forward to our continued work together to improve their lives. 

The Honourable Ginette Petitpas Taylor, P.C., M.P. 
Minister of Health

Official link to statement: www.canada.ca/en/public-health/news/2019/01/alzheimers-awareness-month--january-2019.html

Eat Healthier
As you age, your body still requires healthy foods, but you will need fewer calories. Strive to eat fruits, vegetables, whole grains, fish, low-fat dairy and healthy fats. Eat at least five servings of fruits and vegetables each day in a variety of colors. Eat nuts and beans daily along with fiber-rich whole grain bread, brown rice, and whole-grain pasta. Try to avoid fatty meats by choosing lean-meat options like chicken or turkey. Also, you can eat heart-healthy fish a couple of times each week. Add sources of calcium and Vitamin D to your diet like milk, yogurt or cheese. Healthy fats are great options (like olive and canola oils). You can spice up your food to add extra flavoring when cooking. You can seek out healthy choices through your physician or a dietitian.

Consider Dietary Supplements and/or a Multivitamin
Consult your healthcare provider regarding any supplements or vitamins that you would benefit from. There are over-the-counter options that may be helpful in your quest to stay as healthy and strong as possible.

Be Active
Even if you have a diagnosis that impacts your health (like heart disease, diabetes or arthritis), physical activity can still be safe for older adults. If so, this is encouraged and can often help with some of the symptoms related to these conditions. There are local resources available for you to explore exercise opportunities. www.canada.ca/en/public-health/services/publications/healthy-living/physical-activity-tips-older-adults-65-years-older.html

Visit your Healthcare Provider
As a rule of thumb, you should schedule an annual wellness check with your healthcare provider around your birthday. At this visit you can discuss any changes or concerns that you may have, the current medications that you’re taking, and any recommended health screenings or immunizations. The screenings may test your hearing, vision, or other conditions such as osteoporosis or breast or colon cancer. Of course, if you have any concerns about your health you should schedule an appointment with your provider right away. If you need help finding a healthcare provider, the following link can assist you with the search: www.ontario.ca/page/find-family-doctor-or-nurse-practitioner

Limit Your Alcohol
At any age, excessive alcohol consumption should be avoided as it can make you feel depressed, cause trouble sleeping, make you feel physically ill, and cause overall health problems. Older adults should be extra careful because it can interact with medications and increase your risk of falling. One drink is considered 12 ounces of standard beer, 5 ounces of wine, or 1.5 ounces of hard liquor. Older men should limit their intake to no more than 2 drinks daily, and older women to 1 drink daily. (There are variables to this based on other factors, such as weight.)

Prevent a Fall
Falls are the leading cause of injuries in older adults, and in fact, one in three older adults fall each year. There are steps you can take to help prevent a fall as well as exercises that can increase your strength, balance and flexibility. Check with your healthcare provider regarding medications you may be taking that increase your chance of falling. Remove items like rugs from the home that can cause you to trip and fall, and add night lights to help you see better in the dark. You can also install grab bars in the shower and seek out other equipment that may help with mobility. Check out the Government of Canada's website: www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/you-prevent-falls.html

Keep Your Brain Busy
The more you use your brain, the better it works. There are plenty of things you can do to engage your mind like read, do crossword puzzles or play solitaire or Sudoku. Socialization is also a great way to give your brain a boost, so explore social opportunities in your area such as clubs or senior center discussions. You could also volunteer, take a community education class, or even take a college course. Some colleges offer free courses for senior citizens.

Stop Smoking
It’s safe to say that if you’re a smoker, you already know that it’s a bad habit. Many older adults who smoke have been smoking most of their adult life. It’s never too late to quit! You can still reduce health problems, breathe easier, increase your energy and sleep more soundly if you stop smoking. Ask your healthcare provider for help with this. Even if you haven’t succeeded at quitting in the past, you shouldn’t give up hope. On average, most smokers who successfully stop smoking tried 4 times to quit before they gave up the habit. You can access breakitoff.ca  for additional resources.

Speak Up About Your Mental Health
About 1 in 5 older adults suffer from depression or anxiety. Some signs of depression are ongoing feelings of sadness, fatigue, changes in appetite, or losing the desire to do things that you enjoy. Also, you may have difficulty sleeping, feel worried or irritable, or a desire to isolate yourself. Talk to your support network and your healthcare provider if you’re struggling, or if you’re experiencing any of these signs for more than two weeks. Check out www.connexontario.ca for free and confidential health services information for people experiencing problems with alcohol and drugs, mental illness and/or gambling. They are funded by the Government of Ontario, their information and referral service is live-answer 24/7, confidential, and free.

Get Adequate Sleep
It’s important to get enough sleep to feel your best. Older adults should get 7-8 hours of sleep each night. Avoid daytime naps if this keeps you up during the night. You can access css-scs.ca for additional information and tips on how to sleep better. You should contact your medical provider if you have ongoing issues with getting adequate sleep.

We wish our readers a happy and health 2019!