Month: July 2024

Technology isn’t just for the young. Today, many devices are designed to enhance senior wellness. From smart home assistants to wearables, these gadgets are tailored to meet the unique needs of older adults – and promote greater safety, health and connection.

There are a number of tech solutions for seniors that can make life easier and provide peace of mind. Here are some of the most common.

Smartphones for seniors

Whether you’re getting directions to a new restaurant or calling an old friend, smartphones are great for helping older adults stay connected, manage personal schedules and access emergency services with ease. Larger displays, voice commands and personalized settings make it even easier to navigate touch screens, read text and view images.

For those concerned about privacy on smart devices, AARP suggests keeping information secure by following a few best practices – such as changing passwords regularly and not using the same password for multiple accounts.

Wearable tech for seniors

From smartwatches to fitness trackers, wearable technology is a powerful tool to help monitor physical activity and wellness. These devices can track steps, heart rate, sleep patterns and overall health metrics. Easy-to-read interfaces and compatibility with smartphones make these wearables accessible, even for those who aren’t tech savvy.

Some monitoring devices can improve health – and even save lives. For instance, heart rate monitoring can alert users to irregularities, and many devices now include ECG functionality and fall detection. Wearables can also automatically notify emergency contacts in the event of an incident, adding an extra layer of safety for seniors.

Medical alert systems – like those offered in Atria communities – are designed specifically for emergency assistance and typically come with GPS tracking. These devices put Atria residents in direct contact with assistance at the touch of a button, ensuring a rapid response in the event of an accident or emergency.

New styles are also addressing the stigma some older adults associate with a medical alert device.

“Recently, I have seen more residents using the wristband option,” says Christopher Reynolds, Atria’s Director of IT Community Programs. “The wristband offers a sleeker alternative to wear versus the pendant.”

Smart home assistants for seniors

Voice assistants like Alexa offer unmatched ease of use. With simple voice commands, older adults can set reminders for medications, control smart home devices and make hands-free calls. For those with mobility issues, voice assistants can be a game-changer, making their environment more accessible.

Voice assistant technology for seniors makes it easy to:

• Set reminders: Schedule the day, never miss a medication and always make important appointments.
• Control your environment: Set lighting, thermostats and even home security systems to personal preferences for a safer, more comfortable environment.
• Get answers: What’s the weather today? What’s the name of that actress? Play my favorite song. Whatever you want – all you have to do is ask.
• Hands-free calling: Keep in touch with friends and family or call for help in an emergency by simply using your voice.

Virtual connection for seniors

Many older adults suffer from loneliness, and studies show that staying connected is critical for mental health and acuity. For seniors who don’t drive or who live with mobility issues, it can be difficult to maintain a sense of community.

Platforms like Facebook and Zoom offer an easy way to stay in touch with family and friends, while online communities like AARP’s Senior Planet provide opportunities to connect with like-minded individuals. The ease of access and the ability to participate from the comfort of home make these resources excellent options for senior social engagement.

Learning new skills or hobbies is now easier than ever, with a wide range of online learning platforms and local community centers offering virtual classes. With so many options, there’s never been a better time to pursue curiosities and stay mentally active.

Integrating technology into your life

Technology can enhance daily life for older adults – from improving safety and fitness to fostering social connections and continuous learning. Learning and adapting to technology can make everyday life easier and provide an increased sense of security.

For much of our lives, feeling stable on our feet is something we take for granted. But falls pose significant health concerns for older adults. Both physical and environmental factors can cause falls for seniors. Muscle weakness contributes to poor balance, while joint problems like arthritis can cause pain and limit mobility. And even in perfect health, many of us have tripped on household items like a loose rug or stray cord.

Fortunately, regular exercise and addressing hazards around the home like clutter, poor lighting and slippery floors can dramatically reduce the risk of falls. Here are some practical exercises and tips to help seniors prevent falls – and ensure a safer, more independent lifestyle.

Exercises to improve balance

Muscle weakness is a leading contributor to fall risk. To combat this issue, Jen Johnson, Atria’s National Director of Care Management, says, “Regular exercise is one of the best ways to improve stability – and one of the most effective ways to maintain independence and improve overall quality of life.”

Try these safe home exercises for seniors to gradually improve balance through regular movement.

Tai chi and yoga for seniors

A gentle martial art utilizing slow, deliberate movements, tai chi has been shown to improve balance, flexibility and strength – significantly reducing falls among seniors. Studies also suggest that yoga improves leg strength, balance and multiple indicators of longevity, making it a great mode of exercise for fall prevention.

Tai chi leg warm-up

This low-impact routine is intended to strengthen the leg muscles.
 

1. Stand with legs slightly wider than hip-width apart, with a slight bend in the knees.
2. Place hands on hips and relax arms. For additional support, hands can rest on the back of a chair.
3. Slowly and with control, shift about 70 percent of body weight onto one leg. Then switch to the other leg.
4. Repeat five times on both sides.

Standing on one leg helps strengthen the leg muscles, improves steadiness and enhances proprioception, the body’s ability to sense its position in space.

Tai chi torso twists

This movement will help strengthen the core and increase mobility when bending and turning.
 

1. Stand with feet hip-width apart with a gentle bend in the knees.
2. Take a deep breath in and extend through the spine, with feet firmly planted and knees above the ankles.
3. While exhaling, engage the core and gently twist from just below the ribs. If hips move with the torso, try to keep them aligned with the knees. The focus of the movement should be on the spine.
4. Repeat the twist on both sides five times.

Practicing this exercise regularly can enhance balance, improve muscle coordination and help create a calm, focused mind.

Yoga hip strengthening

This hip abduction exercise increases strength in the outer hip.
 

1. Pressing the left foot firmly on the floor, lift the right leg straight out to the side.
2. Lift the leg as far as comfortably possible before returning to the center.
3. Perform each lift with the inhale and lower the leg with the exhale.
4. Repeat the movement five times on each side.

Strength training

Strength training builds muscles essential for maintaining balance, including core strength.
 

• Squats: Stand with feet shoulder-width apart. Lower the body as if sitting in a chair and then return to standing.
• Leg lifts: Sit in a chair and lift one leg straight out, hold for a few seconds and then lower it. Repeat with the other leg. To modify, lift each leg without straightening it all the way, as if marching in place.
• Resistance band exercises: For both upper and lower body strength training, a resistance band can be used to perform exercises like bicep curls and leg presses.

Creating a safe home environment

A safe living environment is just as important for preventing falls as staying strong and active. Johnson points out that, “Simple adjustments, like removing tripping hazards and ensuring adequate lighting, can make a big difference in how safe and confident older adults feel navigating their environment.”

Here are a few tips to reduce falls and make home safe for seniors.
 

• Remove tripping hazards: Cluttered pathways and loose rugs create opportunities for falls. Ensure walkways are clear of obstacles, secure loose rugs with double-sided tape and organize cords and cables to minimize fall risks.
• Improve lighting: Ensure all areas, including staircases and hallways, are well lit. Install night lights in bedrooms and bathrooms.
• Handrails and grab bars: Grab bars in bathrooms and railings in staircases provide additional support and can give older adults confidence as they move around their home.
• Non-slip mats and footwear: Use non-slip mats in areas prone to wetness, such as bathrooms and kitchens. Make sure your parent has sturdy, non-slip shoes that provide adequate support and grip.

In addition to regular exercise and small home improvements, simple changes to daily habits can make a difference in fall risk. Regular vision and hearing tests, reviewing medications for interactions and side effects and eating a balanced diet can all keep older adults on their feet.

Implementing your fall prevention strategies

According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury among older adults, but they are not inevitable. By incorporating the exercises and tips outlined above, older adults can improve their balance, reduce the risk of falls and enjoy a safer, more active lifestyle.

What is the Mediterranean diet?

The Mediterranean diet is more than just a way of eating – it’s a celebration of good food enjoyed with good friends. That’s why some consider it less of a diet and more of a lifestyle.

Originating from countries bordering the Mediterranean Sea, this diet emphasizes whole foods, fresh produce, lean proteins and healthy fats – as well as time spent enjoying these ingredients with others. It’s a centuries-old way of eating that prioritizes both nutrition and pleasure.

How does the Mediterranean diet support aging well?

As we age, we don’t just want to live longer – we also want to experience a full and vibrant life. Fortunately, there’s a wealth of research on one of the most effective ways to eat for longevity.

Ben Coyne, Atria’s Director of Culinary Development, has created many recipes following a Mediterranean diet for communities across the country – and with good reason. He says, “The Mediterranean diet’s focus on healthy ingredients and whole foods can provide energy, support heart health and help older adults stay sharp.”

To help you and the older adults you know stay healthy and sharp, here are the top five benefits of the Mediterranean diet for seniors.

1. Helps protect the heart

Studies show that adhering to a Mediterranean diet – which is filled with a variety of heart-healthy foods for seniors – can reduce the risk of heart disease by a whopping 25%. So, how does the Mediterranean diet improve heart health in older adults? Thanks to healthy fats from olive oil and fish, along with fiber from whole grains and vegetables, the diet aids in reducing bad cholesterol levels and lowering blood pressure. Additionally, nuts and seeds contribute extra heart-protective benefits. These heart-healthy foods are valuable for improving senior health through diet.

What are healthy fats?

One of the standout features of the Mediterranean diet is its emphasis on healthy fats, which are both delicious and rich in omega-3 fatty acids – known to reduce inflammation and support heart health.

You’ll find healthy fats in these Mediterranean staples:

• Olive oil: A key ingredient in Mediterranean cuisine, olive oil is packed with antioxidants that can improve cholesterol levels.
• Nuts: Raw nuts, such as almonds and walnuts, provide a crunchy source of fiber and essential minerals. But snackers beware – salted and sugared nuts, such as honey-roasted peanuts or caramelized almonds, may negate nuts’ heart health benefits for seniors.
• Fatty fish: The protein and essential fatty acids provided by fatty fish, like salmon, Pacific mackerel and sardines, are crucial for brain function and cardiovascular health. When making your seafood selections, avoid fish that may pose health risks due to high levels of mercury and other contaminants – such as king mackerel, shark and swordfish.

2. Boosts cognitive health

Research has shown that the antioxidants, healthy fats and anti-inflammatory properties of the Mediterranean diet can support brain health. Older adults who adhere to the diet are less likely to experience cognitive decline and may have a lower risk of developing Alzheimer’s disease. Beyond the diet’s rich nutrients, there are other connections between the Mediterranean diet and cognitive health.

Staying connected to others is key to cognitive well-being – and for cultures along the Mediterranean, there’s no better way to connect than over a meal. “We know that meals are an opportunity to gather,” says Coyne. “That’s why in addition to creating each dish with flavor and nutrition in mind, at Atria, the dining experience is a social event.”

In addition to the benefits of breaking bread with friends, studies show that eating with others encourages better habits. When a meal is punctuated with stories and catching up, people slow down, exercise portion control and make healthier choices.

3. Helps maintain muscle as you age

When it comes to building muscle, nothing beats a regular exercise routine. However, lean, high-quality proteins – like those found in the Mediterranean diet – support muscle maintenance for seniors. Because muscle mass naturally declines with age, combining exercise and diet can greatly benefit older adults who want to retain mobility and independence.

Lean proteins

The most common sources of lean protein in the Mediterranean diet are fish, poultry and legumes. While fish offers a one-two punch of protein and omega-3s, poultry supports muscle growth and provides vitamins and minerals such as B6 and niacin. Packed with fiber and essential nutrients, legumes aid digestion and provide sustained energy.

4. Promotes weight loss and management

An effective approach for weight loss and management, the Mediterranean diet focuses on whole, nutrient-dense foods like fruits, vegetables, whole grains and lean proteins. The diet’s balanced and sustainable approach to weight control makes it easier to stick to than some other diets – and thus more likely to work.

Fresh produce and whole grains

Making fruits and vegetables a central part of your diet – as the Mediterranean diet does – can boost the immune system, improve digestion and support weight management. The wide variety of nutrients delivered in fresh produce can also help reduce the risk of chronic diseases and enhance overall well-being.

Whole grains such as quinoa, barley and whole wheat pasta are also Mediterranean essentials. They offer nutrients like fiber, iron and B vitamins, which help regulate energy levels and maintain a healthy digestive system.

5. Aids in managing and preventing diabetes

For older adults managing or trying to prevent diabetes, the Mediterranean diet emphasizes low-glycemic foods and healthy fats to help regulate blood sugar levels. And just as with losing weight, sticking to a diet is the best way to enjoy its long-term benefits.

In a side-by-side study of keto and Mediterranean diets, Stanford researchers found that both low-carb diets had positive impacts on type 2 diabetes and prediabetes participants – but after the trial, subjects were better able to sustain a Mediterranean diet.

Practical tips for older adults adopting the diet

It’s never too late to start developing positive dietary habits for healthy aging – and it doesn’t have to be complex. Adopting the Mediterranean diet can be simple and enjoyable by following a few simple tips:

• Start small: Begin by incorporating more fruits, vegetables and whole grains into your meals.
• Healthy swaps: Replace butter with olive oil and red meat with fish or legumes.
• Flavor with herbs: Use herbs and spices instead of salt to add flavor to your dishes.
• Eat together: Make mealtime a social event. Sharing meals with family and friends enhances the dining experience and encourages healthier eating habits.

Mediterranean diet recipes for seniors

Embracing a new diet is always easier with a selection of exciting dishes that are rich in flavor and nutritional value. Whether you are a seasoned cook or just starting out, you’ll find Coyne’s Mediterranean recipes to be wholesome and easy to enjoy with friends.

Octopus with white beans

Servings: 10

Ingredients:
2 1/2 lb octopus
4 oz olive oil
1 oz garlic, minced
2 ea. limes, juiced
1 tsp kosher salt
1 tsp black pepper
1 can white beans canned, rinsed
2 cup scallion, sliced white only
2 ea. lemon, zest
1 oz oregano, chopped
1 bunch parsley, chopped
4 oz arugula, dressed as garnish

Instructions:
1. Place octopus in a pot and cover with enough water. Bring to a boil.
2. Boil for 40 minutes.
3. Remove octopus from hot water, rinse and place in proper-sized container.
4. Drizzle with olive oil and add chopped garlic, salt and pepper.
5. Cool in refrigerator.
6. Preheat grill to medium-high heat.
7. Slice octopus tentacles.
8. Grill for 3 – 4 minutes per side, until charred.
9. Remove from heat and place in a bowl; drizzle with olive oil and lemon juice.
10. Season with salt and pepper.
11. Mix beans in a bowl with scallions, lime juice, parsley, oregano and remaining olive oil in a large bowl.
12. Season to taste with salt and pepper.
13. Plate white beans in elongated circle in center of plate.
14. Top with warm grilled octopus and garnish with dressed arugula and lemon zest; drizzle with olive oil.

Mediterranean braised lamb shoulder

Servings: 10

Ingredients:
40 oz lamb shoulder
4 oz olive oil
2 oz garlic cloves, chopped
1/8 oz rosemary
1/2 oz kosher salt
1/2 oz black pepper, cracked
16 oz chicken stock

Instructions:
1. Season shoulder with salt and pepper.
2. Brown lamb over medium-high heat in olive oil.
3. Add garlic and rosemary.
4. When lamb is browned, deglaze with chicken stock and lower heat to a simmer.
5. Put in 300-degree oven, covered.
6. Cook for 2 1/2 – 3 hours, until tender.
7. Pull meat from the bone, serve 4 oz.
8. Reduce the braising liquid to coat the back of a spoon, strain and reserve for drizzling over meat at plate up.

A pathway to a healthier, more fulfilling life

Rather than a diet of limitations, consider the Mediterranean diet. With an array of health benefits for seniors – from improving heart health and enhancing cognitive function to managing chronic conditions – following the tips outlined in this guide can put you on the path to a longer, healthier life.