Controlling Your Weight

Did you know that 1 in 3 adults suffer from obesity. Most Americans struggle with their weight but are not doing anything about it. If you do not properly manage your weight you will be at a higher risk of diabetes, stroke, heart disease, and many other health issues. Let's start making lifestyle changes and eat a healthy diet and get the right exercise. Both of these are so important and go hand and hand with each other. If you exercise, but don't eat healthy foods you are not likely to see results and vice versa. 

The first thing you should do is to set goals. Make them realistic and doable. You do not want to aim for losing 5 pounds each week. Start smaller, and then you will be able to sustain the weight loss over time. I also recommend taking everything you eat during one day and put it all in a bag. By the end of the day, you will be able to see what you are eating and realize that you aren't getting the right nutrients you need. Try to clean out your cabinet as well and get rid of any foods that are unhealthy so you are not tempted to eat them. Stay away from fatty foods and ones with a lot of sugar and salt. Start by using a food journal and track what you eat each day. Planning your meals the weekend before is something that is fun and can be done with family members! With exercise, start slowly and increase the intensity over time. Common chores around the house and walking is where you could start. Just to make sure you are moving. Exercising has amazing benefits and can decrease your risk of diabetes and heart disease. 

Once you start seeing results it is important to continue doing what you have been. If you stop, you will most likely lose all the progress you have made. Instead of thinking of it as a chore, make it fun, as you are increasing your quality of life and overall well-being! 

Source: https://www.nhlbi.nih.gov

Fall Prevention

Did you know that 1 out of 3 seniors will fall. It is the number one cause of injuries in adults and most people seem to overlook it. Falling is a serious injury and should not be taken lightly. Falling can cause cuts, hip fractures, and brain injuries that could lead to death. Sometimes when someone falls it might not be that serious but it could still hinder the senior as they may be afraid in the future. 

Think about a loved one that is older, or even yourself, and the living conditions. Is the house safe? Are there slippery floors, electrical cords on the ground, stairs, or clutter everywhere? It is hard to control every aspect as you don't know what could happen but prevention can go a long way.

• Make sure the house is nice and clean. Take away all the clutter that is on the ground and move it out of the way.
• If there is any loose carpet or rugs in the home secure them down. If they can't be fixed just remove them. 
• Put handrails on stairs, in the showers, and by toilets so there is something to grab onto. 
• Make sure there is enough light throughout the house. Especially at night put night lights in places like the bathroom or kitchen.
• Wear shoes while inside the house. This may seem silly because you are at home but there will be a better grip when walking around. Non-slip socks are even an option.
• Wear pants that are fitting and not baggy. If they aren't fitted properly, tripping on them is likely to happen. 

Source: https://www.everydayhealth.com

Stimulate the Brain

With age, one's cognitive skills and abilities might decline. Just like we take care of our body by getting the proper nutrition and exercise, our brain needs mental exercise in order to stay active and alive. This might not seem important but our brain is the master control center and it needs to stay alert! By exercising the brain, we will have better reasoning skills, memory, and be able to process information at a higher speed. So lets jump into some cognitive activities to get you on the right track. 

Cognitive activities are not like homework. They are something that is fun and can be done with other people. This includes arts and crafts, playing board games, and solving puzzles. Think about your interests and hobbies or about something you once enjoyed. Maybe it was drawing, writing, painting, knitting, woodworking, or scrapbooking. Now is the perfect time to get back into those activities and stimulate the brain! 

Another important thing is having conversation with others. Just talk. Simple as that. When we age, isolation and depression is a serious issue. By interacting with family and friends you will feel better and your mind will be nourished. 

Make sure you use your brain, before you lose it. 

Source: https://www.agingcare.com