Caregiving Coping Strategies to Keep You Sane

"Every year, the media bombards us with advertisements showing the 'happy family' gathering for the holidays. People from different generations are together, having a wonderful time, sharing traditions of old and creating new ones as well.It is not that way, though, for a great number of individuals. For those who don’t have families of their own, or for those who live alone and have relatives living far away, holidays often bring heartbreak and depression. Those who have been used to family celebrations in the past and no longer have that to look forward to cannot accept the “change” in the tradition, especially if they keep hearing about others who are getting together with their own families." - Read more at Caregiver.com

This article by Helen Hunter, ACSW, CMSW, covers four great suggestions to evade the holiday blues. Other tips I recommend are:

1. Write
It's well know that Abraham Lincoln was an exceptional writer. He actually wrote all of his speeches as President and wrote many letters during the war. However, a handful of those letters did not get sent--intentionally. This is because when Lincoln was angry he would write piercing letters to the targeted individual, all to put the letter away in a folder labeled "never sent or signed". As a lawyer and President, he had to keep his composure, and writing those letters help in do so. 

2. Cry
It is ok to cry. Wether it's out of happiness, sadness, frustration, or anger. For similar reasons as writing a letter, it's so much better to let it out than hold it in. 

3. Ask
Find a way for someone to cover for you in order for you to indulge in a luxury. Whatever that is to you: shower uninterrupted, shop, see a friend, play golf, go for a drive, etc. A few hours can make all the difference.  


These tips are great addition to my posts on How to Make the Most of this Holiday Season and my Caregiver Travel Guide. Use these tips during any travel season, be it winter, spring, summer, or fall. 

Here's to hoping you enjoy the journey as much as you enjoy the destination.  

Cutting Through the Nutritional Jungle

Most people I speak to find themselves identifying with one of the following two categories when it comes to food and nutrition:

 

I am a little mouse in the nutrition maze and it is Mad Science out there. 

I have no idea what to eat because of too many conflicting studies and too many fad diets.  Good carbs, bad carbs.  Eat low-fat to protect my heart but don’t eat low-fat if I want a healthy reproductive system. I am on a great diet for a week and then having a date with some Peanut M&M’s for about another week.  I am overwhelmed and at a loss for how to TRULY lose weight without being deprived.  Ah, how bad is a Cliff Bar anyway?

 

I am a nutrition expert. 

I know it all, have read every diet and nutrition book and can easily put myself on the best diet for everything from weight loss to clearing out my sinuses.  The problem is that it isn’t really working because I am either a slave to food (thereby reducing my quality of life), I am not losing weight permanently, or I am concerned I may actually be harming myself unknowingly.

 

Both scenarios, unfortunately, are causing a lot of people unnecessary stress and potential health problems down the road! 

 

I feel for you.  Check out some of the latest headlines and their implications:

 

Big Study Finds No Clear Benefit of Calcium Pills

Doctors re-evaluating calcium recommendations for most women. Calcium industry refuses to believe scientific results. Health activists say study was flawed.

Thinning the Milk Does Not Mean Thinning the Child

Study found low-fat choices offered in school lunches made little difference in childhood obesity, even when provided with in-school nutrition education. Results: Kids left with the uncanny ability to rattle off health facts but are still as fat as ever. 
 

Women's Health Studies Leave Questions in Place of Certainty

Low-fat diets not proven to prevent heart disease and some cancers. Health activists in uproar. Scientists baffled. Doctors at a loss. Women still overweight. Health professionals say study seriously flawed. Scientists say the proof is in the pudding, we've spent all this money, now lets move on to another issue to study you diet die-hards.

 

 

So How Are we Supposed to Eat?

 

Dieting is not the problem, it is just the symptom. Diet mentality is really just a sign that you do have a high level of self-care, but may not be ready to do what it takes to create long-term changes.  The likely underlying problem is that you don’t have information best applicable for YOU (remember you are an individual with unique medical history, body type, ancestry and eating habits) or the tools to support you for healthy, whole-foods eating as a true lifestyle change.  Or maybe the problem is deep down there is something a little scary in thinking how achieving your weight or health goals would require you to change something about your life and your relationships. 

 

There are lots of factors to consider, but the common issue I see in just about everyone is blatently ignoring your intuition system.  You KNOW when a food makes you feel bad, yet the latest study may have suggested it should be good for you.  You KNOW when you need more food to be satisfied, yet the little label on the box told you that ½ cup is the proper serving size.  Your wisdom is far superior then lab results. It is called intelligence and self-trust.

 

Be Your Own Researcher

 

I encourage my clients to use their intelligence and to run their own scientific experiments. As chief scientist of Me, Inc., your job is to discover what works for you and what doesn't. No one knows your body better than you.  Yet, we have all been trained to put all our trust into whatever the doctor says, what the newspapers say, whatever the latest Paleo expert says. By experimenting with commonsense nutrition practices, things like eating real food vs. chemicalized, artificially flavored and processed food products, you'll find the results you've been looking for. You take control by becoming your own health researcher.

 

Be Willing to Experiment

 

I suggest starting with simple experiments explored over a two-week time period:

 

1.   Eat one green vegetable per day and see what happens. Do you feel different? More energized? Feel lighter?

 

2.     Another suggestion I often share is to eat a little protein at every meal to reduce sugar cravings, and/or take an algae supplement, such as chorella, in between meals. It does wonders for keeping your blood sugar levels steady, thereby reducing cravings. 

 

3.     Or the simplest (and cheapest) experiment is to incrementally increase your water intake until you notice a reduction in hunger levels, skin quality and better digestion.

 

 

Thanks for reading and choose to eat deliciously today!

 

By: Cynthia Stadd, EPC. A pioneering relationship with food expert, national speaker and practitioner. She offers a ground-breaking model for showing people how to profoundly transform their relationship with food – with flair – to finally reach their health and weight management goals.  

Check out this FREE resource to start your new nutritional journey with the E-book and Audio, "Master Your Relationship With Food With the 55/45 Principle"

Visit http://www.EatEmpowered.com to receive your gift immediately.

Acupuncture Resources

Acupuncture is an ancient chinese practice used for thousands of years to restore balance and equilibrium to the body by triggering the body’s natural defenses to heal itself. More recently, it's become a part of western medicine and only gaining popularity. 

Shelly Dainty, LAc, of Dainty Acupuncture in Los Angeles lent her expertise to help with this article about it's safety, uses, and efficacy.  

She has generously offered a list of suggested reading and additional resources to assist you in finding a licensed acupuncturist. Feel free to contact Shelly as well at shelly@www.daintyacupuncture.vpweb.com,or to visit her website at www.daintyacupuncture.vpweb.com.

Books

Secrets of Longevity -Hundreds of Ways to Live to Be 100 by Dr. Maoshing Ni

Voices of Qi: An Introductory Guide to Traditional Chinese Medicine by Alex Holland

The Web That Has No Weaver by Ted J. Kaptchuk

Between Heaven and Earth: A Guide to Chinese Medicine by Harriet Beinfield

Research

http://nccam.nih.gov/

https://www.acufinder.com/Acupuncture+Information/News+and+Studies

Learning

https://www.acufinder.com/Acupuncture+Information

https://www.acufinder.com/Acupuncture+Information/News+and+Studies

https://www.acufinder.com/Acupuncture+Information/Aging

https://www.acufinder.com/Acupuncture+Information/Healthy+Living+Longevity

https://www.acufinder.com/Acupuncture+Information/Neurological+Issues+and+Strokes

Finding an LAc and Checking Credentials

https://www.acufinder.com/

www.yosan.edu/‎  (Southern California: School and community acupuncture)

www.emperors.edu (Southern California: School and community acupuncture)

www.acupuncture.ca.gov/‎  (California: Governing board)

It's Never too Late to Start Thinking Positive

Exercising goes hand-in-hand with maintaining a fit and healthy lifestyle and being a healthy ager. And if you're like 65% of the world, it was probably one of your New Year Resolutions to do a little more of it. 

It’s quite apparent that in order to step (pun intended) into the habit of jumping jacks, squats, and running, your mind must be set on a healthy fitness regime. What is not easy is maintain that positive mindset during your proverbial climb.

One might not think that keeping positive would play an important role in wellness, but it really does. Studies by the Society of Nuclear Medicine revealed that depression is linked to a lower flow of blood to your brain. "Individuals in a depressed emotional state have impaired cerebral (brain) blood flow,” explained Omer Bonne, head of inpatient psychiatry and associate professor in the Department of Psychiatry at Hadassah-Hebrew University Medical Center in Jerusalem, Israel.

“Currently, clinical psychiatry is based almost solely on subjective observer-based judgment. Our findings suggest that objective imaging evaluations could support subjective clinical decisions.”€ he said. 

It may take practice to see the glass as half-full.  

Take small steps to start off. For example, before the end of each day pick one thing about that day that you are thankful for or that made you happy. To get negative thoughts or feelings out, write them out in a privet journal that they "stay in" and therefore "stay out" of you. Remember, it takes more muscles to frown (which may lead to more wrinkles) than to smile!

References:

Amen DG, Trujillo M, Newberg A, et al. Brain SPECT Imaging in Complex Psychiatric Cases: An Evidence-Based, Underutilized Tool. Open Neuroimag J. (5), 40-48.

Elder Depression: Know the Signs

All of us have 'blue' days from time to time. We can be affected by the weather, stress, change, physical factors, too little sleep and so on. It is just part of the ebb and flow of life. But luckily, for most of us, these days are occasional and come and go without a lot of effort on our part.

Just try, for a moment, to walk in the shoes of a senior. Most are retired and have a different financial reality. Some have good health and a lot do not. Many seniors have experienced the loss of their spouse or partner and consequently have changed their living accommodations.

Inherent in all of these life altering situations is a huge potential for depression. Our life's work, although all consuming, does define us, giving us a sense of purpose and a grounding through routine. We long for retirement, but then when it comes, it often leaves a void and causes a dip in self esteem.

Declining health, vitality and mobility is a huge change to accept gracefully and without emotional backlash. It's funny how, as we age, we do not see ourselves differently. Mentally, we live in our "I can do anything' years, and then when we hit a physical roadblock, unable to do something that we always did with great facility, we are shocked and disappointed. As this decline progresses pain medication and surgery often become necessary.

Certainly not the least of the challenges facing seniors, is the loss of key people on their lives. Even the most stalwart among us, those that we have all depended on all our lives, can falter with these enormous losses. Loneliness can be devastating and a change of residence, leaving a home that they have lived in for decades and loved can lead to enormous grief.

Now the picture painted above is certainly heavy and cheerless, and in all honesty, does not represent all seniors. But it is very important that we realize the potential for depression in our elders, for it can be the best of times or the worst of times for them.

What are some of the key symptoms to look for? It can be tricky, because as we age we do slow down, and our days can look radically different. As well, some seniors can hide depression behind a smiling face. Realizing that, some of the behaviour that we must be vigilant for is: 

• Ongoing sadness, and anxiety 
• Tiredness, lack of energy
• Loss of interest or pleasure in everyday activities 
• Sleep issues-- very early morning waking, and sleeping too much 
• Eating more or less than usual 
• Crying too often or too much 
• Aches and pains that don't go away when treated 
• Difficulty focusing, remembering, or making decisions 
• Feeling guilty, helpless, worthless, or hopeless 
• Being irritable 
• Thoughts of death or suicide 

If you suspect that your senior has depression there is plenty of professional help of help for all of you. As a caregiver you need information and as a senior with depression they need treatment and counseling.

Growing old is not for the faint of heart.  As a nurse, I can not believe the changes one needs to cope with as the decades slip by.

My best advice to children, friends and caregivers of seniors is to be present. Make your visits more frequent, even if short. Be aware of change in behavior and habits. Do not be afraid to talk about these things with your senior. We must reconcile, as we grow older, that it is not a sign of weakness but rather one of strength, to recognize a need and to ask for help
.

Monday Night Tweetchat: Debunking the Myths of Aging

Each Monday, healthcare professional, health-conscious baby-boomers and the caregivers of an elderly loved one, unit via twitter to discuss common health concerns, research, and tips on aging well.  





This Monday, January 20th, 2014, at #nurseup we will be discussing stereotypes of growing older and debunking common myths that come with age. Chat starts promptly at 4pmPT/7pmET and will last approximately one hour.






Here are a few to start us off:

Myth #1: Creaky, Stiff Joints are Unavoidable

Truth: A lack of exercise is what makes achy joints inevitable. When Australian researchers at the Monash University Medical School looked at women ages 40 to 67, they found that those who exercised at least once every two weeks for 20 minutes or more had more cartilage in their knees.


Myth #2: Bones Become Fragile And Posture Becomes Hunched

Truth: Osteoporosis is definitely more common in older people, but it's also preventable with proper nutrition and exercise. A study of females over 100 years of age found that only 56 percent had osteoporosis, and their average age at diagnosis was 87. Not too shabby. 


Myth #3: Old Age Kills Sex Drive

Truth: Impotence and a reduced sex drive are related to normally preventable or manageable medical conditions like high blood pressure, heart disease, diabetes, or depression. The solution is keeping yourself fit. Actually, something as simple as performing strength training exercises a few times a week can improve your sex life. Terrie B. Ginsberg, D.O. of the New Jersey Institute for Successful Aging, interviewed hundreds of people age 60 and over who lived in independent living facilities and found that about 60 percent were having regular sexual experiences.


My name is Leah Korkis and I will be your host. I am a nurse, caregiver, and founder of Healthy Now and Later. I look forward to getting to know you and joining you in your journey to living well, eating well, loving well, to ultimately age well. Hope to see you Monday! 

Home-Based Healthcare: The Rise of Aging in Place

William Jackson is in his third year of medical school at Stanford, doing his first clinical rotation. He is told to look into the case of an elderly man with advanced lymphoma. The patient is weak and near death; his bone marrow overtaken by cancer. The supervising oncologist has ordered a course of chemotherapy using a very toxic drug. Jackson feels certain that the treatment will kill the patient though it does not appear that the family understands this as they continue to insist on treatment. Like a buck from minor league challenging a professional athlete, Jackson appeals the decision, but a panel of doctors declines to intervene. Well, Jackson thinks, if it has to be done, I will do it myself. He mixes the drug and administers it. The patient cries, “That hurts!” A few days later, the man’s bed is empty. Jackson leaves the room with his fists clenched.

Years later, he still believes he killed that patient. Reflecting on the experience, he commented, “I was appalled by how we care for—more like, fail to care about—people who are near the end of life. We literally treat them to death.”

Here are the facts: from 1970 to 2009, spending on health care in the U.S. rose by just over 9 percent annually, creating fiscal havoc. Then in 2009, 2010, and 2011, health-care spending increased by less than 4 percent a year. Sure, the recession  had something to do with it, though several recent studies have found that the recession is not the whole story. One such study, by the Harvard University economists David Cutler and Nikhil Sahni, estimates that “structural changes” in our health-care system account for more than half of the slowdown.

In a sense, William Jackson is one of those changes. He is a leader in a growing movement of individuals who advocate for home-based care, which represents a fundamental change in the way we care for people who are chronically ill. The idea is simple: rather than wait until people get sick and need hospitalization, a multidisciplinary team visits them at home, coordinates health-related services, and tries to nip problems early.

For years, many people in medicine have understood that late-life care for the chronically sick is not only expensive but also ineffective or inhumane. For years, the system seemed impervious to change. Recently, however, health-care providers have begun to realize that the status quo is what Jackson calls a “burning platform”: a system that is expensive and inefficient. As a result, new home-based programs have started popping up in the market. Such companies and organizations have created new vocabulary in healthcare such as, “age in place” or “die with dignity”.

With his 65th birthday coming up, Jackson will soon qualify for Medicare himself. His wife wishes he would slow down, though fe refuses. “That would be like spiritual suicide right now,” he told me, “because there is so much going on. I’m more hopeful all the time. We’ve rolled the rock all the way to the top of the hill, and now we have to run to keep up as it rolls down the other side.”

Tell me: What is your perception of "aging in place" or to "die with dignity"? 

Tax time tips for caregivers: How to catch a break in 2014

Caregiving is a labor of love, though the reality is eldercare comes at a price.

For most, the mere mention of tax season makes hairs stand on end--Complicated forms and incomprehensible codes that mysteriously turn into dollar signs.

As April 15th looms ever closer, many caregivers wonder if they can take tax deductions for caring for their love one. The truth is: You can. In fact, simply claiming an aging parent as a dependent on income taxes, makes you eligible to receive tax deductions and credits for out-of-pocket medical expenses. In fact, there are several ways to maximize available deductions with a few steps.

In order to claim your elderly loved one as a dependent on taxes, you must meet certain criteria.

According to the tax experts at bankrate.com and turbotax.com:

• You (as caregiver) cannot be claimed as a dependent by another taxpayer. 
• You (as caregiver) must be providing greater than 50% of the financial support for food, housing, medical, transportation, etc. for your loved one. If they live with you, include a reasonable percentage of your mortgage and other household costs. 
• Your loved one must be a resident of the U.S., Canada or Mexico. 
• Your loved one cannot file a joint tax return with a spouse. 
• Your loved one must be related to you. 
• Your loved one’s gross income for the year must be less than $3,650. While Social Security is typically excluded, other types of income (dividends, interest) may be taxable. 

Which medical expenses qualify?

You can find a full list of allowable medical expenses, in the Publication 502 published by the IRS.


What if my elderly loved one doesn't live with you?

You still qualify! If your loved one lives alone but meets the other requirement you can still claim them as a dependent as long as you both meet the above criteria.


What if I share caregiving responsibilities?

If more than one family member is involved in support your aging relative, use Form 2120: “Multiple Support Declaration” for tax deductions.


Where I can find help for filing taxes?

• The AARP Foundation offers a free tax preparation service for people 60 and older through Tax-Aide. 
• The IRS Volunteer Income Tax Assistance (VITA) program offers free tax help to those earning $50,000 a year or less. VITA programs are generally located in neighborhood and community centers and offer guidance and seek to inform taxpayers about qualifying credits including “Credit for the Elderly and Disabled”.

Let your Brain be Your Face Book

As we grow older, we all start to notice some changes in our ability to remember things.

You may have gone into the kitchen all to forget why you're there or had a difficult time recalling a familiar name during a conversation. You may even be on your way out, all to realize you're not sure where you put down your cell phone or keys. Memory lapses can occur at any age, though we tend to get flustered by them as we get older because we fear they’re a sign of dementia or loss of intellectual function. The fact is, significant memory loss in older people isn’t a normal part of aging, but is due to organic disorders, brain injury, or neurological illness.

Most of the fleeting "senior moments" that we experience reflect normal changes in the structure and function of the brain. These changes can slow certain cognitive processes making it harder to learn new things quickly or screen out distractions. Although these changes can be frustrating, they are benign by every meaning of the term. Thankfully, due to decades of research, there are various strategies we can use to protect and sharpen our minds. Here are three things you might try:

1. Keep Learning

A Higher level of education is associated with better mental functioning in older adults. This doesn't necessarily mean formal education. Instead of relying on technology like Facebook or cell phones, let your brain do the remembering by being intentional to remember faces and names. Let your brain be your face book. As they say, "use it or lose it". 

2. Use All Five

Use all five of your senses when you learn. The more of your brain that is involved in retaining a memory, the better. Dr. Donald Ford from University of California Irvine's Center for the Neurobiology of Learning and Memory states, "We need to ensure that learning engages all the senses and taps the emotional side of the brain, through methods like humor, storytelling, group activities and games. Emphasis on the rational and logical alone does not produce powerful memories."

3. Believe in YOU

Myths about aging are abound. People who believe that they have memory impairment, will most likely see signs of such. As they say, "Whether you say you can or you can not, you're right". 

Resources: Ford, D. (2011). How the brain learns. Retrieve from: http://www.trainingindustry.com/

The Sweet Tooth Struggle

Donuts, cakes, cookies, lollypops, and popsicles. My mouth waters just thinking of these sugary snacks. Turns out there's actually a good reason for it:

"The rationale behind it is that sugar stimulates the brain to produce certain “feel good” hormones such as serotonin, which relieve stress and anxiety. Although it provides a temporary relief, but eating large amounts of sugar is linked to myriad health problems, including diabetes, obesity, high blood pressure, and other disorders." - Beat Your Sugar and Starch Addiction at iControlmyhealth.com

Short Term Effects
High blood sugar levels can result in fatigue, the inability to concentrate, or blurred vision. If levels spike into dangerous levels even for a short time, it can result in what's called "Ketoacidosis" or a diabetic coma. This requires emergency medical treatment.

Long Term Effects
Long-term consequences of untreated high blood sugar levels can have devastating. See the video called, "What Diabetes Can Do" to the right. Health effects and include:

• Heart disease - Heart disease and stroke are the number one cause of death and disability in people with type 2 diabetes

• Kidney disease - Diabetes is the leading cause of kidney failure

• Nerve and blood vessel damage - About half of all people with diabetes have some form of nerve damage

• Blindness - People with diabetes are at an increased risk for eye complications that can lead to blindness

• Gum disease - People with diabetes, especially those with poor blood sugar control, are at a higher risk for gum problems

​​

For more information, helpful videos and delicious recipes that are diabetic friendly, visit the Healthy Now and Later food and recipes tab. 

CAM: Complementary or Alternative Medicine and Therapies

Have you, or someone you know, ever had an acupuncture treatment, attended a T’ai chi class, or taken Ginko Biloba to increase memory? All of these are considered complementary or alternative medicine therapies, sometimes referred to as CAM. If you have not incorporated CAM therapies into your health routine or regimen, you likely know someone who has.

Use of complementary and alternative medicine (CAM) has seen a sharp increase in the past decade. The National Health Interview Survey, a nationwide government survey, found that 38% of U.S. adults reported using complementary health approaches. Increase use of these therapies is also on the rise among older adults. A study conducted by the University of Minnesota showed 62.9% of older adults used one or more CAM modalities.

So what specifically is CAM? The terms complementary and alternative medicine and therapy are used interchangeably but there are differences between the two terms. Complementary medicine includes practices and products that may be used in addition to conventional medicine. For example, if someone is getting chemotherapy treatments, they may use aromatherapy or meditation techniques to alleviate nausea. Alternative medicine and therapies, on the other hand, may be used in place of conventional treatments. Someone may choose one of these therapies to treat their cancer instead of getting chemotherapy treatments.

Thinking of trying CAM for yourself or a loved one? Be sure to stay informed. Learn more before you consider incorporating them into your health routine. Even if a supplement or therapy is “natural”, it doesn’t mean it is safe or free from side effects. You will want to see if research has been done on the particular supplement or therapy you are considering. The National Center for Complementary and Alternative Medicine, NCCAM, has a website with a comprehensive list of CAM therapies and links to additional informational sources.

Lastly, make sure you talk to your physician and pharmacist regarding any CAM therapies you currently are taking or planning to incorporate into your health regime. Together you can discuss options and decide if CAM is appropriate for your individual health plan.