Senior Legacy Canada

11/29/2023

Research from 2022 concluded that adults over 55 years find that they can move the joints in their arms and legs roughly 6 degrees less than before and that people have less flexibility with every passing decade.

Stretching may help older adults improve their mobility as they age.

This is because it increases muscle flexibility and improves the ranges of motion.

This article details five stretches seniors can practice and discusses the benefits of stretching and how to do them safely.

𝗧𝗵𝗲 𝗯𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴 𝗳𝗼𝗿 𝘀𝗲𝗻𝗶𝗼𝗿𝘀

For older adults, stretching can help smooth out important daily motions such as rotating the neck to check for traffic while reversing in a car or reaching down to tie shoelaces.

According to an older 2012 paper, different stretches involving static stretching can help seniors improve spinal mobility and gait.

This type of stretching involves a person extending a muscle as far as they can and holding that final position for around 15–30 seconds.

Stretching should form one part of an approach to physical exercise in later life, along with:

- endurance exercises such as jogging, brisk walking, or dancing
- resistance training, such as lightweight lifting
- balance exercises such as tai chi

𝟭. 𝗕𝗮𝗰𝗸 𝘀𝘁𝗿𝗲𝘁𝗰𝗵

An older 2011 study found that stretching out the back can help older adults reduce back pain and improve movement in the back. The risk of back pain increases with age, affecting around 45.6% of people over 65 years, according to the Centers for Disease Control and Prevention (CDC).

Back stretches can help make motions such as bending down to pick up an object easier — anything that puts pressure on the back.

The following is a gentle, seated back stretch that can account for reduced balance and stability while improving flexibility in the spine.

This exercise requires a chair with arms.

► Sit in a chair with both feet flat on the floor.
► Place the left hand toward the back of the left arm of the chair, with the elbow
► pointing upward at a comfortable right angle.
► Put the right hand on the left knee.
► Gently twist to the left, stopping at the furthest point of the most.
► Hold the stretch for 10–30 seconds, breathing deeply and relaxing into the stretch.
► Repeat this 3–5 times.
► Switch to the other side.

𝟮. 𝗜𝗻𝗻𝗲𝗿 𝘁𝗵𝗶𝗴𝗵 𝘀𝘁𝗿𝗲𝘁𝗰𝗵

The following inner thigh stretch may help loosen up the muscles that support getting up from the floor.

► Start in a lying down position on your back.
► Have the knees in a relaxed bent position, pointing upward with both feet flat on the floor.
► Both arms should be straight by your side, palms facing down.
► Slowly move the right knee to the floor, keeping the knee bent. Hold the stretch for 10–30 seconds.
► Repeat the same leg movement on the other side.
► Repeat this 3–5 times for each leg.

𝟯. 𝗦𝗶𝗻𝗴𝗹𝗲-𝗹𝗲𝗴 𝗮𝗻𝗸𝗹𝗲 𝘀𝘁𝗿𝗲𝘁𝗰𝗵

Falls become more likely for older adults. An older 2013 review found that foot and ankle exercise can help older adults reduce their risk of falling. Ankle stretches may also help the ankles feel less stiff on getting out of bed in the morning.

This exercise needs a robust chair with no arms.

► Sit toward the front of the chair.
► Have the legs out straight in front and the heels on the floor. The toes should start pointing upward in a natural, relaxed position.
► Gently move the left ankle toward the floor as far as feels comfortable, pointing the toes.
► Hold for 10–30 seconds, then return the foot to the starting position.
► Repeat the motion with the other foot.
► Repeat this 3–5 times on each side or foot.

A person can also do this move with both feet at the same time for a double-leg ankle stretch.

𝟰. 𝗛𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴 𝘀𝘁𝗿𝗲𝘁𝗰𝗵

During aging, the hamstrings in the back of the leg lose muscle mass and become stiffer, according to a 2018 study. Given their vital role in walking and gait, older adults can protect their mobility by stretching their hamstrings and keeping them flexible.

This stretch can help loosen up the hamstrings. A chair may be helpful for getting to the floor.

► Safely and slowly get to the floor to lie down, using a chair if it helps. Take it one knee at a time. The starting position involves laying on your back with both legs and arms flat on the floor.
► Bring the right leg into a bent knee position, placing the foot flat on the floor.
► Slowly bring the left leg upward, keeping it as straight as possible.
The leg will naturally bend slightly as it raises. Grab the leg behind the calf muscle, gently pulling until you can feel a slight tension.
► Hold the stretch for 10–30 seconds, breathing deeply to relax.
► Slowly bring the leg back down into a straight position.
► Repeat 3–5 times before moving on to the other leg.

𝟱. 𝗡𝗲𝗰𝗸 𝘀𝘁𝗿𝗲𝘁𝗰𝗵

Neck flexibility is central to looking around while crossing the road and driving. The following exercise can help loosen the neck. This can take place in a seated or standing position.

► Relax the shoulders. The “start” position is with the head upright.
► During every step, breathe deeply and relax into it.
► The first movement is to slowly drop the head forward until you feel a slight tension in the back of the neck. Hold this for 15–30 seconds.
► Bring the head back to the “start” position.
► Repeat this, but slowly move the right ear to the right shoulder. Return to the “start” position.
► Do the same for the left side.
► Repeat the whole stretch 3–4 times.

It is important not to pull on the neck with the hands and only to move in the specified directions. Otherwise, this risks damage to the arteries in the back of the neck.

Those with arthritis should be careful about moving slowly, as rapid movements may cause dizziness.

𝗦𝗮𝗳𝗲𝘁𝘆

Certain measures can help an older adult stay safe and get the full benefit of stretching, including:

Refraining from overstretching: A stretch should involve obvious tension but not hurt. If a stretch becomes painful, a person should ease off.

Breathing regularly: People should avoid straining or holding their breath. Regular breathing allows for smooth, natural motion.

Consulting with a doctor: Those who have recently had surgery, live with a health condition, or have concerns about a specific exercise could benefit from speaking with their doctor before stretching.

𝗦𝘂𝗺𝗺𝗮𝗿𝘆

Stretching 2–3 times per week is an important part of maintaining flexibility and stability as an older adult. A range of stretches for the neck, back, arms, legs, and chest can help daily function, preserve independence, and reduce falls.

However, it is important to approach each stretch gently, breathe as usual, and do so after warming up the muscles with endurance or strength-building activities.

Anyone who has had recent surgery or has health concerns should speak with a doctor before attempting certain stretches.

11/28/2023

High blood pressure is widespread, affecting almost half of seniors in Canada. It can lead to significant health issues if left untreated.

Hypertension treatment involves medication and lifestyle changes. Dietary changes include lowering sodium and alcohol intake, but people may be unsure which drinks to choose.

This article suggests some drinks people can choose or avoid if they wish to manage their blood pressure.

𝗕𝗲𝗲𝘁𝗿𝗼𝗼𝘁 𝗷𝘂𝗶𝗰𝗲

Beetroot juice contains nitrates, which are natural chemicals that may help reduce blood pressure. The body converts nitrates to nitric oxide, which dilates blood vessels.

A 2022 review that included seven studies and 218 participants found that beetroot juice reduced systolic blood pressure in people with arterial hypertension.

𝗧𝗼𝗺𝗮𝘁𝗼 𝗷𝘂𝗶𝗰𝗲

Unsalted tomato juice may lower blood pressure, according to a 2019 study in Japan.

Most study participants consumed about 200 millilitres (ml) of unsalted tomato juice daily for 1 year. At the end of the study period, researchers noted a decrease in systolic blood pressure and diastolic blood pressure in 94 people with untreated high blood pressure or prehypertension.

𝗣𝗼𝗺𝗲𝗴𝗿𝗮𝗻𝗮𝘁𝗲 𝗷𝘂𝗶𝗰𝗲

A 2017 meta-analysis provided evidence that pomegranate juice may lower blood pressure.

The analysis examined eight randomized placebo-controlled trials with a total of 574 participants. Pomegranate juice treatment duration ranged from 2 weeks to 18 months.

The analysis found that pomegranate juice reduced systolic and diastolic blood pressure, and the reduction in systolic pressure occurred regardless of treatment duration.

𝗖𝗵𝗲𝗿𝗿𝘆 𝗮𝗻𝗱 𝗰𝗿𝗮𝗻𝗯𝗲𝗿𝗿𝘆 𝗷𝘂𝗶𝗰𝗲

The findings of a 2020 review suggest that cherry and cranberry juice may lower blood pressure.

Two separate cherry juice interventions lowered systolic blood pressure after:

30 ml for 20 days
330 ml for 6 weeks

Cranberry juice interventions had a mean length of 8 weeks and a dose of 432 ml and reduced both systolic and diastolic blood pressure.

𝗗𝗿𝗶𝗻𝗸𝘀 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱

Some beverages may contribute to high blood pressure, and avoiding them may help people manage hypertension.

𝗔𝗹𝗰𝗼𝗵𝗼𝗹

A 2023 meta-analysis examined seven studies that included 19,548 participants to assess the relationship between alcohol intake and blood pressure.

The results suggested a link between alcohol intake and high blood pressure.

Systolic blood pressure had a direct and linear association with alcohol dose. A person’s s*x and geographical location influence the effects of alcohol on diastolic blood pressure.

𝗦𝗼𝗱𝗮

A 2022 study describes a link between soft drinks and higher blood pressure.

The study used data from 2004–2018, involving 1,324 adults, and compared regular soft drinks with their non-caloric counterparts.

The study found that even a single-serving increase in regular soft drink consumption has associations with increases in both systolic and diastolic blood pressure.

There was no association between blood pressure and non-caloric soft drink consumption. However, this may be because not many study participants drank this type of beverage.

𝗖𝗮𝗳𝗳𝗲𝗶𝗻𝗲

A 2021 meta-analysis found that caffeinated beverages may raise blood pressure.

The analysis found that increased blood pressure was more pronounced in adolescents than adults. Many drinks contain caffeine, including coffee, black tea, soda, and energy drinks.

𝗦𝘂𝗺𝗺𝗮𝗿𝘆

High blood pressure is widespread and can lead to adverse health effects. Treatment involves medication and lifestyle interventions.

A person’s beverage choices and diet can contribute to their blood pressure. Some drinks may help reduce hypertension, such as beetroot juice and tea. Other drinks, such as caffeinated beverages and alcohol, can increase it.

11/25/2023

The Edmonton Police Service (EPS) is launching a new education campaign aimed at teaching seniors how to prevent the theft of their power of attorney (POA).

𝗪𝗵𝗮𝘁 𝗶𝘀 𝗔 𝗣𝗼𝘄𝗲𝗿 𝗢𝗳 𝗔𝘁𝘁𝗼𝗿𝗻𝗲𝘆?

A POA is a legal document that gives another person the authority to make financial decisions on someone’s behalf. In most cases, the person issuing the POA has lost capacity or the ability to manage decisions on their own.

A senior would select someone to act as their POA, which is a separate document from a will.

Exploiting seniors through their POA is a criminal offence.

“Victims of theft undertaken by their appointed power of attorney are often reluctant to accept that one of their children, a member of their extended family or a life-long friend would steal from them,” explained EPS Det. Alfred Ma, a veteran investigator with the service’s senior protection unit.

Police suspect that many incidents of POA theft go unreported and several are reported after a senior’s death when the will takes effect.

“At that time, family members discover that there is little, if any, funds left from the senior’s estate to share between remaining family members,” Ma added.

“Not only are they dealing with the death of their loved one, but the criminal behaviour and betrayal of a surviving family member. It can be very distressing for people.”

In one case, detectives were contacted by a long-term care facility after it wasn’t able to process a payment for a senior. The facility contacted EPS after it was notified the senior had “insufficient funds.”

A police investigation revealed a family member was appointed to be the senior’s POA and the accused had been e-transferring funds from the senior’s account.

The investigation showed that the accused had stolen more than $1 million from the senior using the POA over several years. The family member was charged with fraud and theft over $5,000 via POA.

EPS is launching a public awareness campaign with a new 15-second commercial which will be airing on Edmonton television stations over the coming weeks, highlighting the fraudulent exploitation of seniors under a POA.

To report elder abuse contact the EPS complaint line at 780-423-4567 or the police line at your province.

11/23/2023

As 2023 draws to a close, many of us are reflecting on the various ways our minds and bodies have changed over the course of the past year. No matter your phase of life, aging is something we all experience daily—but that doesn’t mean we’re powerless in the process.

If you’re looking to start the year with your best foot forward, here are 10 pieces of expert advice on aging well from Forbes Health Advisory Board members.

With their words of wisdom in hand, you can make your year ahead a happy, healthy and vibrant one.

𝗖𝗼𝗺𝗺𝗶𝘁 𝘁𝗼 𝗕𝗿𝗮𝗶𝗻-𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗛𝗮𝗯𝗶𝘁𝘀

“The new year is a great time to commit to some brain-healthy habits,” says Amanda Smith, M.D., a professor of psychiatry and behavioural neurosciences at the University of South Florida Morsani College of Medicine and the director of clinical research at the USF Health Byrd Alzheimer’s Institute in Tampa, Florida. “Eat colourful fruits and vegetables, lean proteins and fewer processed foods. Get a good night’s sleep, and try to set aside at least 15 minutes a day for exercise and another 15 for meditation or mindfulness exercises.

Try challenging your brain by learning something new like a language, instrument or hobby. It’s never too late to take care of your brain, and every little bit can have a lasting effect on cognitive health!”

𝗧𝗮𝗸𝗲 𝗖𝗮𝗿𝗲 𝗼𝗳 𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗿𝗶𝗻𝗴 𝗛𝗲𝗮𝗹𝘁𝗵

“Your sense of hearing plays a vital role in your cognitive and overall health,” says Abram Bailey, an audiologist and expert on consumer technology in hearing care. “Over the years, numerous academic studies have linked hearing loss to dementia, anxiety, poor balance, increased social isolation and low self-esteem. Hearing loss can also have a direct impact on earning potential and employability.

Hearing well is crucial to maintaining an active, social and financially productive lifestyle. Do your best to limit your exposure to excessively loud sounds, get your hearing checked if you haven’t already, and if you aren’t hearing your best, ensure that you get the hearing help you need.”

𝗧𝗿𝗮𝗱𝗲 𝗟𝗶𝗺𝗶𝘁𝘀 𝗳𝗼𝗿 𝗥𝗲𝘄𝗮𝗿𝗱𝘀

“My patients often ask me what limits they should place around screen time to protect their eyes,” says Jennifer Lyerly, a Raleigh, North Carolina-based optometrist who specializes in contact lenses and myopia management. “The more successful approach is to start thinking less about limits and more about what activities are good for your eyes, body and mental health.

Getting outside, being active—those are things that serve your entire wellness and also help reduce daily eye issues like dryness and eye fatigue. Instead of focusing on a negative association like setting limits, reward yourself with an outdoor walk or exercise break where you have no screen in sight every single day.”

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗬𝗼𝘂𝗿 𝗕𝗿𝗮𝗶𝗻

“Just as your body needs exercise and movement to stay healthy, so does your brain,” says Abigail Friend, a board-certified audiologist in Burien, Washington. “I’m often asked, ‘Do I need to wear my hearing aids since I live alone?’ I explain that hearing loss over time can affect cognition in terms of decreased alertness and slower recall and thought processing speed.

It can also modify your behaviour, resulting in social withdrawal, isolation and depression. Ears are tools that collect sounds to feed your brain for more activity. So I encourage people to wear their hearing aids as much as they can. Listen to the television, the radio, an audiobook or music.

All auditory input is beneficial for improving and maintaining cognition and comprehension.”

𝗜𝗻𝘃𝗲𝘀𝘁 𝗜𝗻 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆

“The process of aging can be a comfortable or uncomfortable experience,” says Darryl Glover, an optometrist, global speaker, key opinion leader, diversity champion, consultant, podcast host and author. “The ability to age comfortably depends on how you invest in your body. Staying physically active, maintaining a well-balanced diet and being mentally alert will foster a comfortable healthy aging experience.”

𝗞𝗲𝗲𝗽 𝗗𝗼𝗶𝗻𝗴 𝗧𝗵𝗶𝗻𝗴𝘀 𝗧𝗵𝗮𝘁 𝗪𝗼𝗿𝗸 𝗙𝗼𝗿 𝗬𝗼𝘂

“This year I enrolled in Medicare and became a grandfather—I’m officially a senior citizen!” says John Glaser, an executive-in-residence at the Harvard Medical School Executive Education. “How do I ensure the next 65 years are as healthy, rewarding and happy as my first 65 years? By continuing to do the things that got me here—take care of my body, develop and maintain relationships that matter, continue to learn and be intellectually challenged, contribute to the world around me and wake up every morning looking forward to the day ahead.”

11/21/2023

𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗪𝗮𝘆𝘀 𝗧𝗼 𝗔𝗹𝗹𝗲𝘃𝗶𝗮𝘁𝗲 𝗟𝗼𝗻𝗲𝗹𝗶𝗻𝗲𝘀𝘀 𝗔𝗻𝗱 𝗜𝘀𝗼𝗹𝗮𝘁𝗶𝗼𝗻 𝗔𝗺𝗼𝗻𝗴 𝗢𝗹𝗱𝗲𝗿 𝗔𝗱𝘂𝗹𝘁𝘀

According to Statistics Canada, over 1.1 million older Canadians experience loneliness, with women having a significantly higher likelihood of being lonely than men. Unfortunately, loneliness and isolation are serious issues with deleterious health implications. Both are linked to decreased physical and mental health, as well as increased mortality.

𝗡𝗲𝗴𝗮𝘁𝗶𝘃𝗲 𝗘𝗳𝗳𝗲𝗰𝘁𝘀 𝗼𝗳 𝗟𝗼𝗻𝗲𝗹𝗶𝗻𝗲𝘀𝘀 𝗮𝗻𝗱 𝗜𝘀𝗼𝗹𝗮𝘁𝗶𝗼𝗻 𝗶𝗻 𝗢𝗹𝗱𝗲𝗿 𝗔𝗱𝘂𝗹𝘁𝘀

The health dangers of social isolation and loneliness in older adults should be taken very seriously. In fact, according to a study in Perspectives on Psychological Science, loneliness and isolation among older adults can be as deadly as smoking or obesity.

Additionally, isolated individuals are more likely to neglect their health, often developing bad habits like smoking and drinking in excess while decreasing physical activity, says Dr. Patel. These habits can lead to other chronic conditions, such as hypertension and diabetes.

Older adults suffering from loneliness and isolation are also more likely to be the victims of elder abuse in its various forms, including physical or verbal abuse, as well as financial exploitation, he adds.

Other ways loneliness and isolation can impact a person’s life, according to the Committee on the Health and Medical Dimensions of Social Isolation and Loneliness in Older Adults, include:

Significantly increasing risk of premature mortality from all causes
Increasing risk of dementia by about 50%
Increasing risk of stroke by 32%
Increasing risk of heart disease by 29%
Correlating with higher rates of depression, anxiety and su***de
Increasing risk of susceptibility to fraud or scams

𝗛𝗼𝘄 𝗟𝗼𝗻𝗲𝗹𝘆 𝗔𝗿𝗲 𝗬𝗼𝘂?

The following three questions might also be used to gauge a person’s feelings of loneliness quickly, according to a study in Sage Journal’s Research on Aging. Each question should be answered with “hardly ever,” “some of the time,” or “often”:

How often do you feel that you lack companionship?
How often do you feel left out?
How often do you feel isolated from others?

If your answers fall in the “often” category, you may be at higher risk of loneliness and isolation.

𝗛𝗼𝘄 𝘁𝗼 𝗔𝗹𝗹𝗲𝘃𝗶𝗮𝘁𝗲 𝗟𝗼𝗻𝗲𝗹𝗶𝗻𝗲𝘀𝘀 𝗮𝗻𝗱 𝗜𝘀𝗼𝗹𝗮𝘁𝗶𝗼𝗻

fortunately, there are many simple changes a person can make to mitigate the negative effects of isolation.

Prevent Loneliness and Isolation Before It Starts

Prevention can help decrease the risks of isolation and loneliness before they begin. Dr. Patel says a daily routine is a vital tool. Wake up, make your bed right away, brush your teeth, shower, eat breakfast and/or exercise. These small daily rituals can assist in keeping you engaged and active while staving off loneliness.

Physical Activity

Staying physically active is essential in helping to prevent and alleviate loneliness and isolation in older adults, according to Dr. Patel. “Regular physical activity can also help seniors maintain independence and the ability to carry out daily tasks, lower their risk of anxiety and depression, promote mental acuity and improve sleep,” he says. If you’re looking for ways to incorporate movement into your daily routine, consider joining a group exercise class or walking in your neighbourhood with a friend.

A Healthy Diet

Eating a healthy diet is also effective for loneliness prevention. “Good nutrition improves physical health, regulates emotions and feelings, and positively influences one’s overall well-being,” says Dr. Patel. A healthy diet can also decrease the risk of chronic diseases, such as diabetes and hypertension.

Staying properly hydrated is also essential—a study conducted at UCLA found 40% of older adults may be chronically under-hydrated[5]. Mild to moderate dehydration can lead to multiple symptoms that may cause discomfort, which might prevent other activity. “This ‘not feeling good’ feeling will prevent you from going out and socializing,” says Dr. Patel.

Prioritize Sleep

The importance of getting high-quality sleep is equally important. “Lack of sleep has been associated with chronic diseases like obesity, diabetes, heart diseases and depression,” says Dr. Patel. “Getting enough sleep is not a luxury—it’s essential for good health.”

In fact, researchers at University of California, Berkeley found a link between sleep loss and social isolation. “The less sleep you get, the less you want to socially interact,” explains one of the researchers. “In turn, other people perceive you as more socially repulsive, further increasing the grave social isolation impact of sleep loss.”[6]

Keep Up With Care

Finally, having consistent medical check-ups can help keep you healthy and, in turn, prevent isolation, says Dr. Patel. Eye and hearing exams can help ensure older adults are able to drive safely and can hear properly. Poor vision and hearing—or other chronic health conditions perceived as embarrassing, such as urinary incontinence—can cause a person to self-isolate, which can lead to feelings of loneliness. Regular dental appointments are important, too, as unresolved dental issues or a need for dentures can have an impact on personal comfort and self-esteem.

11/15/2023

While many people have come to equate age 65 with the term “senior citizen,” it’s a distinction worth exploring—or perhaps debating.

At What Age Do You Become A Senior Citizen?