by mobilityplus | 23rd Aug, 2019 | Health
Staying fit and healthy is important throughout our lives, but as we age, it’s more important than ever to take care of both body and mind. Wellness is a term commonly used these days to encapsulate all kinds of healthy lifestyle practices. Ultimately, so-called wellness practices are easy to implement into your life and can make all the difference to your enjoyment of it.
The trick to changing your lifestyle for the better is knowing where to start. Simple but effective ways of readdressing the balance can come down to eating right and exercising. It’s all about mixing up your old routine, kicking unhelpful habits, and enjoying time with those closest to you.
Step 1: Remember why your health matters
After a lifetime of certain habits or routines, it can feel like a wrench to change your ways. But there are a few very important reasons to consider doing just that. Staying healthy in old age can give you a longer life and help fight against diseases ranging from depression to diabetes.
By introducing new, healthier ways of eating and exercising, you can also boost your mood and reduce your weight. All this, in turn, can improve your self-esteem. After all, feeling healthy and being proud of your physical appearance is just as important for older people.
It’s also good to show younger generations that your focus on health doesn’t stop as you age. Encouraging children and grandchildren to take part in an exercise with you provides a positive message that can be passed down through the generations.
Step 2: Choose your wellness activities
It can be intimidating taking up a new activity or moving away from old routines. It’s reassuring to know that there are so many ways to enjoy a healthier lifestyle, so you really can tailor it around you. From researching your options to implementing a plan, think of the whole process as a fun and worthwhile endeavour.
Drawing up a list of pros and cons of activities and lifestyle changes can help you whittle things down. For instance, if you love to cook, why not look into new healthy recipes. You can even test them out on friends and family and gather everyone’s opinion after.
Step 3: Tackle physical exercise
This part can feel more daunting to some, especially if you have a health condition that makes exercise difficult. But an active lifestyle doesn’t have to involve high impact activities. By incorporating exercise into your daily life, you could tackle the issue while fitting it around your normal routine.
Walking instead of driving where possible is one good swap to make. Thinking about the three elements of fitness can also be a useful starting point. Endurance, strength, and flexibility are the three areas you need to consider. A range of activities like walking, gentle stretch yoga, and water aerobics are all activities that can be enjoyed at all fitness levels.
Step 4: Think of the social aspect
Aside from looking after your body with the right food and exercise, focusing on a healthier lifestyle can encourage more social interaction too. From gentle walks with the family to joining a local club or taking part in a weekly class, it all gives you an opportunity to meet people and build relationships.
Step 5: Start your own thing
If you feel like it, you could even start your own event. Whether that’s a cooking evening where you swap recipes or a weekly walking club. Remember that staying healthy is worth the effort. It will enable you to get enjoyment from the world and the people around you and help you to retain your independence as you age. All of this makes it a life worth living to the full.
by mobilityplus | 26th Jun, 2019 | Health
As we age, it becomes more important than ever to take care of our bodies and minds.
Over 10 million people across the U.K. are currently affected by arthritis and 850,000 people have been diagnosed with dementia. With no cure currently available for either of these diseases, prevention is still the best course of action for those suffering or at risk. Even if you’ve not been diagnosed with either of these conditions, it’s important to take ownership of your health, so that you can live your best and fullest life.
Eating a healthy diet is one of the smartest things you can do to improve your cognitive or musculoskeletal health, along with other activities such as sleeping well, exercising and relieving stress.
What is arthritis?
Arthritis is an inflammation of the joints due to infectious, metabolic or other constitutional causes. These include obesity, diabetes, trauma to the joints or inflammatory response to joint tissue. Even genetic factors can have an effect on how prone you might be to developing the disease.
What is dementia?
Dementia is the ongoing decline of the brain that can result in memory loss, personality changes, and impairment of language, judgement and intellect. The causes behind dementia are many and varied; from the toxic accumulation of mercury and aluminium in the brain to nutrient deficiencies (in particular, b12), chronic high cortisol, infections, and poor function of the mitochondria (the organ in your cells that’s in charge of energy and respiration).
Managing your Arthritis or Dementia
As with many diseases, it’s important to take a holistic approach to your health. You can reap the benefits of a healthy diet and achieve more longevity by engaging in certain key behaviours. In general, you can improve your cognitive and physical abilities by taking on the following:
- lifelong learning
- exercise
- routine daily activities
- sleeping well
Maintaining a balanced emotional state and reducing stress can also play a major role in how well you cope with these health concerns.
Stress management
It’s vital to keep your body’s stress levels responding correctly. If not, chronic inflammation can rise and cause systemic issues, suppressing your immune system. Walking in nature, meditation or yoga are good ways of relieving stress.
Sleep hygiene
Poor sleep can play a major role in cognitive decline. Good sleep hygiene, that is getting to bed at a regular time each night, maintaining low lighting 2hrs before sleep and not eating too late, can help to reduce the amyloid plaques found in Alzheimer’s. Aim for 8hrs a night.
Movement
Using your body regularly also makes a huge difference. It’s not enough to sit around for 7hrs and then try to combat that with 1hr at the gym. Instead, try and move throughout the day by taking the stairs, walking to the shops instead of driving, or joining in on group activities. Consistency is key. Movement helps regulate hormones, especially insulin (linked to brain degeneration) and healthy body weight.
You can also add weight bearing to your exercise regime but avoid this if you have arthritis.
Last (but definitely not least) is your nutritional intake. This should consist of a diet high in antioxidants and anti-inflammatory foods. You can source these through whole foods, grains and fatty fish. This is widely known as eating a Mediterranean diet.
Benefits of a Mediterranean diet
The effects of a Mediterranean diet have been well researched for both brain and musculoskeletal health. As a result, we now know that getting the right amount of omega 3 in your system is instrumental in protecting the brain and reducing inflammation. You can get Omega 3 by consuming oily fish, such as salmon or sardines. A Mediterranean diet is also rich in fruits and vegetables which help combat the effects of other lifestyle and environmental ‘baddies’ like free radicals. The addition of healthy fats from nuts and olive oil and the occasional red meats provide further nutritional benefits. And, when it comes to reducing inflammation, herbs such as Tumeric and Ginger have fantastic anti-inflammatory properties.
Here are some more tips for getting the best out of your diet:
- Stay hydrated with approximately 2 litres of water per day
- Observe the 80% rule and stop eating when you are about 80% full
- Get enough fibre, intake should be around 30-40g per day
- Include fermented foods in your diet, to ensure gastrointestinal health
Vitamins to stave off arthritis and dementia
Vitamin D – Crucial to the immune system and your bone health, Vitamin D promotes proper calcium absorption. Being Vitamin D deficient puts you at an increased risk of developing arthritis, so getting your levels checked and taking a supplement over the winter months is a good preventative measure to take.
Vitamin b12 – A b12 deficiency can actually mimic the signs of Alzheimer’s, dementia, multiple sclerosis, and several mental illnesses. Nourishing your body with whole foods is one of the best ways to get the vitamins and nutrients you need to combat this. If you’re low on B12, try eating some vitamin-rich foods like:
- Liver
- Shellfish
- Clams
- Oysters
- Organ Meats
- Lamb
- Beef
- Eggs
If you’re vegan then it’s critically important that you supplement your diet with b12.
Hopefully, you now have a better idea of what foods and lifestyle choices can help you prevent or manage arthritis and Dementia. Even finding just a few realistic ways to implement some of these changes on a daily basis can have a lasting impact on your health.
by mobilityplus | 7th Jun, 2019 | Health
One of the most common health conditions in the world, arthritis is thought to affect around 10 million people in the UK alone. Although found in people of all ages, symptoms usually present themselves in those over the age of 40. Common signs to look out for include stiffness in hands, wrists and knees.
The science behind the stiffness is a result of antibodies attacking soft tissue, resulting in swelling of joints and ligaments. The swelling makes it hard to move the affected areas and can greatly impair mobility. Pain and tenderness are usually accompanied by the swelling; this discomfort is predominantly felt in fingers and wrists.
Lessened mobility and chronic pain can be incredibly detrimental to one’s quality of life. Simple day to day tasks, such as walking and simple dexterity, become immensely difficult. In some instances, suffers have to move homes as they can no longer manage walking up and down stairs which can cause huge familial and financial impacts. Compromised independence can have a profound effect on mental health and although the pain can be managed with tablets and ointments, this can become costly.
However, exercise may be a solution to some of the problems arthritis suffers face. The suggestion of exercise may sound absurd, especially when simple movements can be challenging, and one may feel as though exercise will exacerbate arthritis symptoms. But, luckily, this is a misconception as studies have found that exercise can, in fact, help to relieve pain and improve joint mobility.
The good news is nearly all exercise types can help improve arthritis. From gentle stretching to high-intensity workouts there are a plethora of programmes and styles available to manage problematic symptoms.
An arthritis-friendly, workout routine should include cardio, strength and flexibility elements. Choose a low-impact aerobic exercise, such as swimming, walking or cycling as not only is this exercise type good for joints, it’s great for cardiovascular health and overall fitness. Aerobic activities that take place in groups and classes have fantastic social benefits, too.
Strength training routines are also encouraged as they build muscle and help control joint inflammation. It’s important to begin a weight training programme slowly; don’t begin with lifting the heaviest weights and ensure a day’s rest is had between weightlifting workouts.
Yoga is found to have a positive impact on both physical and mental health in those who suffer from arthritis. The stretching elements of a yoga routine improve joint flexibility and range of motion, as well as reducing muscle and ligament tension. Yoga can be a fun and relaxing way to gradually build strength and most importantly, improve balance and stability. Improved balance reduces the likelihood of falls, a common occurrence in those over the age of 65.
Although an active lifestyle is encouraged, it is important to begin any work out programmes slowly but surely. Trying to do too much too soon can cause injury so it’s important to begin with light exercises and build intensity over weeks and months. To ensure a safer workout, ensure all routines begin and end with a warm up and cool down.
When exercising, pay attention to how muscles and joints feel. If specific joints are feeling particularly sore or inflamed before a workout, avoid working that area until the pain subsides. But if it feels ok, gentle movements of the inflamed areas can help to reduce stiffness and improve circulation.
While muscle soreness is common, especially a day or two after exercising, intense pain while working could be the result of incorrect form or posture or a more serious indicator that joints are inflamed or damaged. If intense pain is felt, the workout should be ceased immediately, and the doctor should be consulted if pain persists. Always be mindful to never force a joint past its range of motion and please ensure that any new exercise plan is consulted with a doctor or specialist first.
by mobilityplus | 30th Apr, 2019 | Health
Did you know that adults in the UK are under-sleeping by an hour every night? This statistic alone shows just how sleep deprived the country is. Our lifestyles are getting busier and busier and sleep is becoming less and less of a priority. Researchers and scientists are very aware of how important it is to sleep, as our body and mind need it to thrive. We’ve taken a look at 5 ways you can sleep with ease, and feel rejuvenated when you open your eyes to the new morning and shining sun.
Get to know your natural sleep rhythm
When you get to understand the mechanics of your body, you’ll be able to make some more informed decisions about your bedtime routine, and your general sleeping habits. A sleep cycle lasts about 90 minutes and during that time we move through five stages of sleep. There are plenty of apps you can download to check your sleep cycle, and what time is best to get to sleep, as well as knowing the optimum time to wake up without feeling “groggy”.
Essential oils
Cultures around the world, use essential oils for many things including sleep. Lavender is the most sort after essential oil for its calming effects. There are various essential oil mists you can spray on your pillow or a quick spritz after the bath to relax your muscles. Not only does it promote a better’s night sleep, but also acts as a great mind reliever before you hit the pillow.
Make time for the outdoors
It’s widely known that when we’re stressed or anxious, it prevents us from feeling comfortable and relaxed which can lead us to struggle when trying to get to sleep. Nature is the best remedy to improve your overall mood, reduce stress levels, as well as strengthening immunity. With so many benefits for getting out in the outdoors, why not try venturing out for at least 30 minutes a day.
Listen to binaural beats
Sounds have a frequency and depending on the frequency of the beats, some can alter your mood and behaviour. Research has been done to back these claims up. Delta frequency brainwaves are the dominate brainwaves when we sleep, particularly in the latter stages of sleep. In an 8-week study conducted in the US, researchers found that binaural beats improved perceived sleep quality for the athletes.
Practice breathing techniques before bed
Watching the clock and counting down the hours is one of life’s most frustrating situations. Studies have shown that breathing exercises can calm the nervous system, reducing feelings of anxiety and sleepless nights. With a variety of breathing techniques to try, find the one that you’re most comfortable with. Meditative breath is a short “meditation” practice you can try just before you go to bed. It starts by lengthening your breaths starting with the first exhale and counting to one etc.
Perhaps you can think about reducing your screen time on your smart devices, to help sleep better. Put our tips to the test, and perhaps try one today and see whether the quality of your sleep has improved. Along with a good diet and exercise, good sleep is essential for optimum health.
by mobilityplus | 19th Mar, 2019 | Health
As an aging population, there is a national concern on the rising risks of developing brain diseases such as Alzheimer’s and Dementia. Statistics show that half a million people in the UK are living with Alzheimer’s disease, the most common form of dementia. However, there are variable factors that are surprising when it comes to understanding the disease. We explore just 5 hidden factors you may not know about Alzheimer’s and dementia.
Early-onset Alzheimer’s can develop as young as 30
Alzheimer’s doesn’t just affect the over 65’s, in fact, there are cases with people in the 30-50 age bracket that develop Alzheimer’s. It is estimated that there are 42,325 people in the UK who have been diagnosed with young onset Dementia.
Medics are still unsure as to why early on-set Alzheimer’s is affecting the population, yet it can be contributed to many factors. Few things are known about the disease for this age group, and there are even fewer specialised services to treat these particular patients.
Sleep quality can affect the risk of Alzheimer’s disease
Research has shown that disrupted sleep may be associated with a higher risk of early signs of Alzheimer’s disease. This could mean that sleeping badly is an early warning sign of someone developing Dementia. Poor sleep could either be a symptom of Dementia, or a cause — or perhaps, both could be true?
New research shows that Alzheimer’s disease can be spotted through simply eye test
US scientists at the Duke Eye Centre in North Carolina tested to see if brain changes can be seen in the retina. The scientists found that the retina was thinner in people with Alzheimer’s and they had lost more small blood vessels at the back of the eye. This research suggests, that it’s possible Alzheimer’s can be diagnosed long before symptoms are shown, and the disease can be tackled earlier than what has been previously investigated.
Dr Sharon Fekrat at the Duke Eye Centre says “If we can detect these blood vessel changes in the retina before any changes in cognition, that would be a game changer.”
Are men and women are more likely to develop Dementia?
In the UK 61% of people with Dementia are female and 39% are male. This is partly due to the fact that women live longer than men, and as Dementia becomes more common as we age, more women develop the condition.
Brain scans tell us that the rate at which brain cells are dying in the brain is faster in women than in men. Another figure shows at the age of 65 women have one in six chances of developing the disease compared with a 1 in 11 chance for men.
Every three minutes someone in the UK develops Dementia
This shocking statistic shows just how important it is, that enough funding should be available to conduct studies that focus on brain diseases. It’s becoming increasingly likely that these figures will rise in the next few decades. Last year the charity Alzheimers research UK advised the UK government to triple dementia research spending.
There is an increased focus on uncovering the multiple factors that can affect the chances of developing a brain disease. With an increase in funding, we can gain more concrete knowledge of the factors that affect Alzheimer’s and Dementia. Charities such as Dementia Friends and the Alzheimer’s society are here to support and educate people who are living with dementia and Alzheimer’s as well as the families involved. To find out more, read our latest blog articles here.
by mobilityplus | 19th Mar, 2019 | Health
With the amount of people living with Dementia set to rise to one million by 2021, what are we doing to slow down the risks and make life for those individuals easier? We uncover take a look at some simple suggestions that you can try straightaway.
Dementia affects the functioning of the brain. Over time, the disease makes tasks that once would come so naturally, now so very difficult, if not impossible. The deterioration of the brain affects mental abilities, causing problems with thinking, speaking, and mood.
If you know someone with dementia, you know that the disease can completely change them as a person. The loss of control over emotions, memory loss and weakened ability to organise and make decisions affects their independence and confidence. Relying on close friends and family becomes essential.
Yet, there are simple things you can do to make life easier for the person you know with dementia. From memory games to outdoor adventures, small activities can make a huge difference to their life and yours too.
Improve their memory with problem solving games
As dementia can have a detrimental effect on memory, it’s important to try problem solving games to strengthen the mind and improve memory.
The number placement puzzle, Sudoku is a great game to start with. It’s a good stimulation for the brain and is a fun and enjoyable way to pass time. You can buy a Sudoku book or download a Sudoku app and play it alone or challenge each other to see who can finish a sudoku first.
There are also memory tools, from using words and rhymes to mental pictures that can easily be performed and will help improve the cognitive functioning of the brain.
From remembering what to buy in the supermarket, to remembering a special day you shared years ago, adding these memory games to your a daily or weekly routine will can help someone with dementia recall important events that shaped them, and instil them with confidence to take on tasks by themselves.
Make their everyday run smoother with focused apps
There are apps to help you do almost anything in life. From discovering new places in your area to finding out the latest news updates. There is now an app to , and now you can help ease the life for make things easier for someone with dementia with an app.
There are apps that offer reminders to take your medication and alert you if you’re ever low on prescriptions, such as Medisafe. Or to help create a calming and relaxing atmosphere, there are apps that play soothing nature sounds to help ease your mind, just like Relax Melodies.
Encourage a healthy lifestyle with outdoor adventures
Reconnecting with nature can improve your physical and mental wellbeing. The power of the outdoors can benefit those with anxiety and depression, but it can also help those with dementia.
Those suffering with the brain disease often feel like they can’t do certain activities that used to do, which has a knock on effect on their confidence. By concentrating on activities, they can do, like getting outside, can make their life easier and more enjoyable.
Engaging in outdoor activity, from hikes to gardening, has found to positively improve levels of well-being and overall quality of life. Dementia Adventure offers a wonderful service to help those meet like-minded people and explore the great outdoors together. The organisation raises funds to help subsidise the cost of holidays, so it’s more affordable and accessible for everyone.
Dementia can make the simple things in life harder. It’s easy to let the disease take control and get you down, but by using some of our suggestions it can make life that bit easier and more enjoyable. Although there isn’t yet a cure for this brain disease, there are more discoveries of new treatments that will help slow down the risk of developing it. Read more about it more here.
