Urinary Tract Infections in Older Adults

This condition is one of those that can hit almost anyone. But older adults, more than any other age group, have severe issues with the urinary tract. As is the case with many other diseases, if left untreated, this one can be considered quite hazardous. Because of this, it is essential to recognize urinary tract infections in seniors quickly and deal with it immediately. If this is not done, their health can be put in jeopardy.

What Is a Urinary Tract Infection?

A urinary tract infection, or simply UTI, is an infection of either the bladder, kidneys, urethra, or all of them together. In most cases, the issue starts in the lower urinary tract and then moves onto the urethra and bladder. If it spreads to the kidneys, it can become a serious medical condition. If you didn’t know, women are more prone to developing urinary tract infections than their male counterparts.

Urinary Tract Infection

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Causes of Urinary Tract Infections

The cause behind UTIs is the same for all age groups. In most cases, urinary tract infections start with bacteria. Bacteria can enter your body through the urethra, and if your immune system is not quick to fend it off, it can quickly reach both your bladder and kidneys.

Seniors who live in an assisted living facility or have dementia are more prone to developing UTIs. This is because elderly adults who share space with other elderly people can easily get in touch with this bacteria, while those that have dementia could fall victim to it because hygiene was neglected due to their condition. Furthermore, people who wear incontinence briefs or use catheters have a higher risk of encountering bacteria that cause urinary tract infections. However, people who live alone and don’t have dementia are also at risk of UTIs if they neglect personal hygiene.

If left untreated, this condition can be very persistent and lead to many complications. Another serious condition that can happen to people who suffer from a urinary tract infection for prolonged periods of time is kidney infections, which can cause kidney failure.

Symptoms of Urinary Tract Infections

The urinary tract infection symptoms are divided into two groups: the typical signs and symptoms for older adults.

The first group consists of:

  • Back and stomach pain
  • A burning sensation which appears when you urinate
  • Chills and fever
  • Different color of urine, usually dark or cloudy
  • Strange urine odor
  • The need to urinate intensified
Urinary Tract Infection 2

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As far as the elderly are concerned, they can also encounter symptoms such as lethargy, agitation, falling, incontinence, decreased appetite, and decreased mobility.

Urinary Tract Infection Care Plan

The fight against urinary tract infections starts with antibiotics. If your infection is in the early stages, antibiotics should do the trick. The treatment lasts typically for only a few days. It is essential that you take the entire dose of medicines prescribed by the doctor.

If your infection lasts for some time or if it’s reoccurring, then you might need to take antibiotics regularly for a period between four and six months. For women who are postmenopausal, the recommended cure is vaginal estrogen. In all cases related to a urinary tract infection, it is essential that you don’t sit still but address your medical situation immediately.

If you react quickly, you are going to reduce the chances of having this issue repeatedly as the years go by. If your loved one can’t take care of themselves, it is up to you to make sure their hygiene is up to par so that the chances of a UTI are reduced. The emphasis should be put on cleanliness in all cases but especially if patients have dementia.

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Mild Cognitive Impairment: Definition and Symptoms

What Is Mild Cognitive Impairment?

Your loved one has started experiencing memory problems. They can’t easily remember where they put things, what happened last week, or important events. These can be the signs of dementia. However, symptoms may not be that severe, and these problems can be caused by mild cognitive impairment (MCI).

Mild cognitive impairment is considered to be a normal part of the aging process. It is halfway between normal forgetfulness and dementia. Symptoms can worsen over time and cause dementia. Studies show that between 10% and 15% of seniors diagnosed with MCI develop further cognitive issues which can be described as dementia symptoms.

Have in mind this isn’t the case with every senior having MCI. There are cases of people even improving their cognitive skills over time and losing MCI symptoms.

What Are the Symptoms of MCI?

Signs of mild cognitive impairment are difficult to distinguish from the symptoms of other cognitive issues. However, you may suspect your loved ones suffer from MCI if they repeat the same question over and over again. They can also have difficulties in remembering what has recently happened or the appointments they have made.

Lack of concentration is also one of the signs of MCI. If seniors are easily distracted and lose the flow of a conversation too often, then MCI may be the reason. In some cases, seniors need a lot of time to come up with the right word.

mild cognitive impairment

Other symptoms include orientation issues in the house and when walking up and down the stairs. Seniors with MCI may also develop depression and apathy, but these are never a definite sign that people suffer from this condition.

For more about MCI signs, read here.

Who Is at Risk of Developing MCI?

The problem is that there are still a lot of unknown aspects of this condition. There is no expert who can certainly tell what causes MCI. However, many believe a family history of cognitive issues is a strong sign that a person is under risk of developing the symptoms.

Reportedly, cardiovascular diseases contribute to MCI development. Diabetes is also among the factors which increase the risk. Smoking and not being physically active enhance the risk, as well as being depressed or feeling isolated.

However, the only certain risk factor is old age. The older we are, the higher the chances of developing MCI symptoms.

How to Fight Against MCI

Once you start suspecting your older adult has cognitive issues, consult a doctor. The doctor should determine whether it is MCI, dementia, or perhaps another condition.

In the case of MCI, doctors can only monitor whether the symptoms are getting worse over time. Unfortunately, there is no medication to help people diagnosed with this condition. Studies that were examining the efficiency of medications for treating Alzheimer’s in fighting against MCI didn’t get positive results.

However, seniors can try to reduce the risk of developing further cognitive problems if they follow the advice below:

  1. Exercise regularly. This will help to reduce the risk of cardiovascular diseases as well.
  2. Eat healthy food.
  3. Limit alcohol intake and avoid cigarettes at any cost.
  4. Engage with other people and treat depression symptoms promptly.

The science still has a lot of questions to answer regarding mild cognitive impairment. Once researchers determine the main causes of the disease, they will able to find a medication that will slow down the progression of the disease.

Until then, all you can do is try to reduce the risk by leading a healthy life.

 

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Benefits of Chiropractic Care

Did you know that every day 10,000 Americans turn 65?

According to these estimations, almost every fifth citizen of the US will be 65 or older in 2030. We’re getting older day by day. Unwillingly we must admit we’re facing health problems more often than when we were young. Problems with blood pressure, mobility, memory, etc. are more common.

Chiropractic services may help to solve some of these problems, or at least to ease the pain. Back and neck pain are common in older adults, especially in former office workers. Many of them use chiropractic services.  In a survey published in 2007, it is stated that approximately 15% of the US population has been to see a chiropractor, and that number was on the rise.

Chiropractic care has numerous benefits for older adults, so we decided to dedicate a post to this service.

Chiropractic Services Before Opioids

Millions and millions of Americans suffer from a certain type of chronic pain. The easiest way to treat it is by taking opioids. Although doctors prescribe them, misuse of opioids can lead to severe addiction. If you have an alternative to opioids, always go for it.

Treating Neck and Back Pain

The most common reason why seniors visit chiropractors is chronic back and neck pain. Over the years, our muscular system gets weaker and is less able to support our back. This is a normal part of aging, and even the most active seniors face such issues. If you were sitting every day in the office, not being very active after work, then there is a chance you will get chronic back pain even before you get old.

benefits of chiropractic care for seniors

To increase muscle strength and flexibility, visit a chiropractor. A well trained chiropractor will provide temporary pain relief.

Osteoarthritic Pain

Chiropractic care also helps people suffering from osteoarthritic pain. Pain in the hips and knees causes a lot of discomfort and limits our mobility. The therapy targets specific muscle groups. Strengthening these muscles is the key to getting rid of the pain. A doctor should also monitor your progress and makes adjustments to the therapy if needed.

Read more on how to reduce the risk of hip fractures.

Other Chiropractic Benefits for Older Adults

Chiropractic treatments should help to improve your overall posture. With good posture, life is much easier. Chiropractors can also give you certain advice on nutrition which will contribute to your overall health.

Since the neck and back are not in so much pain, elderly adults can benefit from better sleep. Also, improving balance and overall coordination are important benefits.

Is Chiropractic Therapy Safe?

Some people unreasonably believe that chiropractic treatment is not safe, especially for older adults. Despite the condition you are diagnosed with, this type of treatment can’t harm you in any way. The more dangerous way of treating a disease would be taking opioids.

Our bones are getting weaker as we age, and they are less hydrated. This means bones are more fragile than they used to be, and we may feel pain on a daily basis. Chiropractic therapy can provide us the relief our bones need.

How to Find a Chiropractor in the Neighborhood

Ask your friend if they have been to a chiropractor. There is a good chance one of your friends knows who is a good chiropractor in the area. After all, we trust recommendations more than TV commercials.

If it appears they don’t know anyone, go online. Search for a chiropractor in your area, and go through their website.

Let the pain fade away so you can finally have a normal life.

 

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Living with Gastroparesis: Diet and Meal Plan

Heartburn, bloating, and nausea all follow gastroparesis, which makes it one of the most terrible digestion problems. Although the exact reason why people start suffering from this condition is not known, we do know a thing or two. It is understood that various medications and narcotics can increase the risk of getting gastroparesis. Furthermore, it appears that it may develop from other diseases such as diabetes, hyperthyroidism, and infections.

Luckily we do know how you can deal with this illness. One way is a special diet which can affect its symptoms. The best way you can live with this disease is by adopting the right diet plan. It is essential that you have the proper diet to improve your digestion, which is a key in dealing with gastroparesis.

Gastroparesis

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The Gastroparesis Diet

Gastroparesis slows down your stomach, and food is slowly digested and slowly exits your body. The key to the gastroparesis diet is to speed up your digestion so that food gets processed faster. If you have a chronic case of this illness, you need to eat foods which are easy to digest. Some of the most obvious choices include eggs, bananas, fruit juice, bread, vegetable juice, and peanut butter. But it’s not that easy, the diet plan needs to be conducted in phases.

The first step would be to avoid or completely remove solid foods. Instead, you should focus on eating more soups, juices, and other liquid mourishment. The second phase would allow you to bring back solid foods but only in dishes such as pasta and casseroles. Once you have completed these two steps, you can try to intake more proteins and starches which are easy to chew and process. These foods include products such as meat, potatoes, grains, and fruit.

Gastroparesis Eating Strategies

One of the issues that arises with this condition is that people start eating less because of the digestion issues that follow gastroparesis. This should be avoided at all costs, because if you do this, the symptoms of this illness will only worsen. The best and almost only way to handle this illness is to find the right diet for you and follow it. In addition to changing what you eat, you should also change the manner of how you eat food and when you eat it.

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The process of digestion starts with our teeth and mouth. Food which is well chewed will be easier to digest. One of the ways you can make food more digestible is by liquefying it in a blender. Another thing that should be done is that you stand for at least an hour after you finish your meal. By doing this, you will avoid heartburn and acid reflux.

The next thing you should change is to try to have small-sized meals. If you eat food little by little, you will not have issues with vomiting. Instead of the three more substantial meals that people usually have, you should look to have six or even seven. Also, drinking a lot of fluids between each of those meals is highly recommended.

Foods to Avoid With Gastroparesis

Many foods can worsen this condition. One thing that slows down digestion is anything rich in fats. Butter, cheese, beans, seeds, corn, and pastries should be avoided at all cost. Also, even if this sounds weird, you should eat vegetables and unprocessed grains only in small amounts. They are healthy, without a doubt, but they also slow down digestion, and if you have gastroparesis, this is not something you want. Furthermore, and this is always good regardless of this condition, stay away from alcohol.

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Osteoporosis: What Can You Do About It?

What Is Osteoporosis?

A so-called silent disease weakens your bones. They lose their strength and density, so it is very easy to break them. It is difficult to spot osteoporosis early. Perhaps you don’t feel it, but your bones do.

A bone is like any other tissue. It is constantly changing because new cells are being formed all the time. However, once we get to a certain age, our body starts producing fewer bone cells.

Do Only Women Suffer From Osteoporosis?

Although the disease is more common among women, there are a significant number of men diagnosed with osteoporosis. According to certain sources, over 2 million men in the US suffer from it.

Women who have a family history of the disease are likely to have osteoporosis in their later years. Also, the chances are higher if they have broken a bone as an adult. Early menopause and lack of calcium contribute to greater risk, too. Along with calcium, vitamin D is of great importance. This vitamin helps bones to better absorb calcium.

Women develop bone problems at a higher rate than men once they get into menopause. However, after 65, the rate of decreasing bone strength is the same.

How to Build Stronger Bones

For more information on how to increase the strength of your bones go here.

How to Avoid Falls

Once you get osteoporosis, the risk of breaking a bone soars. Preventing falls should be your primary concern.

There are several things you can do to avoid nasty falls.

Feeling dizzy? Consult a doctor if the medications you take make you lose your balance. When walking, using a cane is advised. This will give you more stability and help you to stay on your feet.

As we grow old, our senses worsen. We tend to have issues with hearing and seeing. This can cause falls when, for instance, we don’t see a curb in front of us or don’t hear a bicycle coming from behind. Using glasses and hearing aids can help.

treating osteoporosis

In your home, don’t put everything on the floor. Also, try to have enough light in every room. Install nightlights around the house, especially if you get up often at night to go to the toilet. A huge number of falls happen during the night, so make sure your way to the toilet is bright enough.

How to Treat Osteoporosis

Exercising regularly and diet can contribute to fighting osteoporosis. (See exercises in the video below.) However, when your bones start losing density, you will need a lot more to stop bone loss. Many doctors recommend taking medicines, so consult with them to see if they think taking medications will help you.

Risedronate is a bisphosphonate that helps against losing bone density. Your bones will get stronger, but there is a quite extensive list of side effects: bone pain, muscle pain, nausea, stomach ache, etc.

Estrogen is sometimes prescribed to women in menopause. This hormone treats several symptoms, but it can also help to increase the density of your bones. Be careful when taking it and ask your doctor about potential side effects.

Other medicines that fight bone loss are PTH, calcitonin, and raloxifene. Before starting any of the listed medicines, don’t forget to consult a physician. If you feel any of the side effects, ask for another treatment.

Osteoporosis prevents us from running our errands, and millions of Americans struggle with it. When it is diagnosed, it is usually in the later stages, that’s why it is called a silent disease. Although osteoporosis causes numerous problems, it is possible to fight it and postpone the symptoms.

 

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4 Common Causes of Vision Loss in Older Adults

As we age, our vision gradually gets worse. Some people experience problems with visual impairment even in their youth, while others start having problems as older adults.

Why do we start losing our vision when we get to a certain age?

There can be different reasons for visual impairment, but the most common causes of vision loss in older adults are AMD, cataracts, glaucoma, and diabetic retinopathy.

These causes usually have similar symptoms, and it is difficult to tell them apart if you are not a physician. We will try to help you determine what is causing your vision loss, but remember, once you start having vision problems, consult your doctor immediately.

AMD (Age-related Macular Degeneration)

The most common cause of poor vision in seniors is age-related macular degeneration. The risk for getting AMD rises over the years. Smoking and cardiovascular disease can contribute to the development of the degeneration, as well as a family history of AMD.

There are so-called dry and wet AMD. Dry AMD is the more common type, and includes geographic atrophy and drusen (deposits under the retina). Although wet AMD is less common, it causes severe vision loss more often.

The symptoms are usually problems with reading, blurred vision, central vision loss, and image distortion. However, some of these symptoms can also be symptoms of other diseases.

Cataracts

According to certain studies cataracts, not AMD, is the main cause of loss of vision. Whatever the main reason is, it is certain that cataracts are dangerous and can cause blindness.

A cataract is a clouding of the lens. There are three types of cataracts: nuclear, subcapsular, and cortical. Nuclear cataracts are common in older adults and form in the nucleus of the lens. Subcapsular cataracts form at the back of the lens and are common among people with diabetes. Cortical cataracts begin in the periphery of the lens.

The symptoms are usually blurred vision and objects such as headlights glaring in a strange way.

Glaucoma

In the case of glaucoma, the optic nerve is damaged, which causes problems with eyesight. Depending on the type, people can develop glaucoma over the years without noticing any symptoms. When a person becomes aware of the problem, usually the disease has already progressed.

common causes of vision loss

Similarly to AMD, glaucoma is more common among people with a family history of this disease. Also, cardiovascular diseases and diabetes increase the risk. Glaucoma is dangerous because patients can’t recover their eyesight. Thus, immediately seek a doctor’s help if you notice changes in your vision.

The symptoms are usually blurred vision, eye pain, head pain, nausea, and even temporary sight loss.

Diabetic Retinopathy

People with type 1 and type 2 diabetes are in danger of developing diabetic retinopathy. This condition damages blood vessels of the retina. It causes significant vision problems, and even leads to blindness.

The symptoms are usually blurred vision, spots and dark areas in your vision, and loss of vision.

The longer you suffer from diabetes, the higher the chances for developing diabetic retinopathy. Also, make sure you control your blood sugar level. High blood pressure, high cholesterol, smoking, and pregnancy while having diabetes, also increase the chances of developing vision problems.

To avoid vision loss, pay a visit to an ophthalmologist at least once a year. Caring for your vision may discover problems in time for you to have successful treatment.

These are the 4 most common causes of vision loss in the elderly, but they are surely not the only ones. Some of them are preventable, some not. Nevertheless, make sure you visit your eye doctor regularly, especially if you have diabetes. In some cases, early discovery may prevent you from losing your eyesight completely.

 

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Shoulder and Upper Back Pain in Older Adults

Pain will appear in all parts of your body as you age, especially if you don’t take good care of it. The parts of our bodies that cause the most trouble when we get older are the shoulders and upper back. Luckily there are various treatments that can help us get rid of the pain or at least lower its intensity.

What Causes Shoulder and Upper Back Pain?

The reasons that cause this pain are many. Among those that we encounter most often are rotator cuff tears or tendinopathy, arthritis, and adhesive capsulitis. The last one is better known as frozen shoulder. All of this, separately or combined, can cause severe pain in older adults. One of the trickiest injuries among those that we named above is the rotator cuff injury, which causes pain when we try to raise our arm. This injury sidelined Indianapolis Colts quarterback Andrew Luck for more than two years. Unlike Luck, who earned his injury on the field, this trauma hits the elderly mostly because of arthritis, which is known as a degenerative condition.

Shoulder and Upper Back Pain in Older Adults

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What Is Your Rotator Cuff?

Obviously, the rotator cuff is a part of your shoulder mechanism. Most people spend their lives unaware of it and its importance for our bodies. The rotator cuff does a lot for our arms. Because of it, you can play tennis or football and do simple things such as brushing your teeth. Furthermore, it protects the shoulder joint, and it’s the reason you can lift your hands over your head. The rotator cuff consists of both tendons and muscles. It also protects the head of your upper arm bone, which is located in the shoulder socket. If you hurt your rotator cuff, either by injury or from arthritis, it will be difficult for you to lift your arms, and the pain will be felt in your shoulder and upper back.

Shoulder and Upper Back Pain in Older Adults

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Back Exercises for the Elderly

But for those who won’t allow shoulder and upper back pain to continue, there are exercises that can help you strengthen your back and relieve some of the pain. But the first thing you should do after sensing the pain in these areas is to pay a visit to your doctor. A doctor will be able to determine the seriousness of your injury or pain.

The doctor will also be able to decide whether you can handle your pain by exercising at home or if you are in need of physical therapy. In some cases, both will be necessary if you want to overcome your pain entirely.

Shoulder and Upper Back Pain in Older Adults

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The most important part of exercising your rotator cuff is to warm up properly. The warmup consists of low-impact exercises such as walking in place. Usually this lasts between 5 and 10 minutes. After that, you should move on to stretching. The activities need to be light as long as you feel pain in your rotator cuff. When the pain is almost gone, you can work a bit harder, but never overwork yourself. If the pain continues, you should revisit your doctor. In this case, you will want to have a new set of instructions on how to handle your pain issue.

You probably don’t want to hear this, but both aches and pains are a part of getting older. Back pain awaits almost all older adults, but they don’t have to live with it. After consulting your doctor, you will know what measures need to be taken in order to get rid of the pain. Luckily in most cases, physical treatments and exercise can help. If the right plan is adopted, you will be able to get back to your healthy life in no time after suffering from shoulder or upper back pain.

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How to Stay Socially Connected

Seniors struggle with many issues: mobility, diseases, memory. But only a handful of people talk about problems with staying socially active.

Having a healthy social life is significant in many ways. First of all, it has a positive impact on people’s happiness, thus it is essential in fighting depression. Being social also helps in fighting diseases. Various research has shown that seniors who don’t spend enough time with friends and family have a higher risk of developing cardiovascular diseases.

However, connecting with others can become difficult once you get to a certain age. Your friends and family may live far away, and you don’t get many opportunities to socialize with new people.

Check out these ideas that help older adults to stay socially connected and mingle with other people.

Volunteering

Volunteering for the elderly is one of the ways to reduce loneliness. See what opportunities for volunteering are in your area. Perhaps the Red Cross recruits new members, or there are NGOs that may be of your interest.

Nowadays, it is easy to find a volunteering project oversees. You want to travel and experience another culture? Help others on the way? Then Google international volunteering projects.

Volunteering is fun, and you can meet a lot of new people.

Seniors Clubs

Senior clubs are a great way of staying socially connected with people. In these clubs, older adults gather over different activities. Do you like playing cards or perhaps chess? Are you more into sports or photography? There are clubs for almost anything you can think of.

Such clubs are great because you don’t just mingle with people your age, but with seniors who share the same passion. You can extend your knowledge about certain topics and teach others as well. Membership is usually free, or there may be a small fee.

Certain universities in the country offer classes to seniors. If you feel like learning new skills and connecting with peers who feel the same, you can register at a usually discounted price.

Senior Travel Groups

Do you like traveling, but need company on the way? Find a senior travel group.

how to stay socially connected

Such groups organize weekend excursions to nearby places or even longer international trips. Connect with other seniors whose passion is exploring new places. Not only you will be discovering unexplored destinations, but you will have the opportunity to make new friendships.

These groups can be easily found online, and you can start with ElderTreks. Retirement is a perfect time for traveling and meeting new people.

Social Networks

There are numerous advantages of social networks for older adults. It is a great way to stay in touch with your friends and family. Also, social networks are especially great to get in touch with people you lost contact with. Nowadays, everyone is online!

However, have in mind that nothing can substitute face-to-face contact. Chat with your friends via Facebook, Meetup, or another platform, but ask them to go for a coffee and meet in person.

Social networks can help you easily communicate with others and have many other advantages, but only if used moderately. Spending too much time on these web sites can have the opposite effect.

Are you feeling lonely? Then don’t just sit in front of the TV all day. There are many ways to stay socially connected with your friends and family and even make new friendships.

Think about volunteering in your community, join a senior club for your interest, or find a senior travel club. An active social life has many health benefits, and life itself is way more fun, isn’t it?

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When to Worry About Constipation

Constipation is a serious health issue in the United States. More than 42 million US citizens have problems with this condition. The more staggering fact is that dealing with constipation costs emergency rooms more than 2 billion dollars. In most cases, the irregular bowel movements are not a big reason to be alarmed. But bowel conditions can worsen with time, and it can become a chronic disease followed by intense pain. When this happens, a red light needs to signal an alarm in your head, and you should visit a doctor.

When to See a Doctor

Like we said, in the majority of cases, constipation is nothing that should worry you, because it is a state that passes quickly. But in some cases, being constipated can be a sign of a more significant health problem. There are severe health conditions that can manifest through irregular bowel movement.

The most dangerous cases of constipation can be a sign of Parkinson’s disease, diabetes, multiple sclerosis, stroke, lupus, and thyroid disease. If you are suffering from constipation for more than three weeks, you should go and see your doctor. This way you can be sure that it is really constipation that is bothering you and not a graver health condition.

Go Immediately

In some cases, you should go to a doctor immediately without a waiting period. Constipation becomes an emergency if you notice blood in your stool, if you don’t have a bowel movement at all for longer than one week, if it’s your first constipation and unintentional weight loss follows it.

While typically considered a common occurrence in most individuals, this illness can be caused by intestinal blockage. You will know that it’s a bowel obstruction if you notice severe abdominal pain, vomiting, inability to pass gas, and severe bloating. If you have two or more of these combined, you need to go to an emergency room.

Preparing to Talk to Your Doctor

Visiting a doctor shouldn’t worry you. At first, you will have a conversation about your diet, eating habits, stool consistency, and when constipation began. If your problems last more than three days, you should carefully monitor what happens to your body so that you can tell that to the doctor. The more details you know, the more accurate the diagnosis will be.

In most cases, constipation can be handled by a change in diet and adoption of specific lifestyle changes. In other cases, you can get rid of irregular bowel movements by using medications. Doctors, depending on your case, usually recommend blood pressure medications, iron supplements, anticonvulsants, and pain relievers.

Causes of Constipation

Constipation typically starts when a person doesn’t take in enough water. In other cases, it happens when your stomach muscles weaken, and they can no longer push stool out of the body properly. Constipation can also be a product of a sedentary lifestyle or a poor diet.

Gas, on the other hand, is a product of swallowed air or the food you eat. Gas is also a consequence of chewing gum, eating quickly, and using a drinking straw. In these cases, it has something to do with swallowed air. Regarding the food you eat, gas can be a consequence of bacteria fermenting undigested carbohydrates within your digestive tract.

Escaping Constipation

All of you will be glad to hear that standard constipation has an easy cure. The first steps would be to quit caffeine and drink enough water. Moving on, adding fiber to your diet would be the second step. Furthermore, you should focus your diet on fruits, vegetables, and whole grains. Exercising on a regular basis and visiting the doctor more often will also keep you safe from constipation.

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Health Benefits of Swimming for Older Adults

Swimming has health benefits for people of all ages. It is definitely among the healthiest activities, and you will often hear physicians advising their patients to go swimming once in a while.

The good thing about swimming is it can be fun. Especially if you go to the beach, lake, or river. And if your family or friends come with you, the day will be perfect. The pool can be as equally fun as the beach. And the water should be cleaner in a pool than in a river, for example.

Seniors can benefit from swimming in many ways. Let’s take a look at some of them.

Improving Muscle Strength

Any exercise in the water will help build your muscles, due to increased resistance. The faster you move through the water, the higher the resistance will be. The effects of swimming are similar to working out in a gym.

With age, we tend to lose our balance and our whole body becomes weaker. Improving muscles is important for staying on both feet and avoiding nasty falls and broken bones. Read more about other ways to build muscles for seniors.

Swimming As a Cardio Exercise

While you are swimming, your heart is beating faster since more blood is being pumped. The effect is similar when jogging outside or running on a treadmill. This cardiovascular exercise will improve blood circulation in your body and lower your blood pressure. It also reduces your chances of having a heart attack. Your heart will be stronger, and it will be easier for you to perform your daily tasks.

Like every other cardio exercise, swimming also contributes to weight loss. You will not lose multiple pounds after one swim, but performing it regularly will keep you fit.

Improve Cognitive Function

Due to increased blood flow, more oxygen is delivered to the brain. Thus water exercises have a positive impact on brain function. Also, when exercising, the body produces more serotonin and endorphin. These hormones are also called happiness hormones and are essential in fighting depression and loneliness. And if you go with someone, social contacts will also have a positive impact on your mental state. Swimming benefits your overall mental health.

swimming tips for the elderly

Feeling Less Pain With Exercise in Water

Swimming is not the only exercise you can perform while being in the water. Seniors can benefit from water aerobics and water jogging as well. When exercising in water, the water provides support to your joints. This means you feel less pain when exercising in water than on land. Seniors who struggle to stay active will find water exercises way easier.

Better Flexibility

Yoga is not the right thing for you? Then swimming will help you stay flexible. Better flexibility contributes to reducing back pain and better muscle coordination. The risk of injuring yourself significantly decreases. Generally, swimming reduces the risk of accidental falls. Seniors who swim regularly have less incidents of breaking a leg, hip, or arm.

Improving Bone Strength

Bone strength and density decrease over the years, causing osteoporosis. This is especially troubling for women. Water exercises are one of the ways to maintain the strength of your bones. Read here what the other ways for building stronger bones are.

The health benefits of swimming for older adults are enormous. However, don’t forget to be cautious and think about the risks when in water. Learn more about swimming safety tips for seniors that will keep you safe while swimming.

Don’t look at swimming only as an activity you need to perform to stay healthy. Invite your friends and family to go with you and make it a fun time. Swimming can be both healthy and entertaining.

 

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