Date Archives June 2018

3 Life-Changing Hacks for Home

Mom-life can be absolutely hectic. Your hands are moving at the speed of light but they’re still not fast enough to get the Go-Gurt open before there’s a meltdown. Your mind is racing with a to-do list that’s constantly reshuffling in order of importance. And most infamously, you always need to answer the million-dollar question, “What’s for dinner?”

Cut through the drama of busy days by incorporating a few simple but practical changes to your routine. You’ll wonder how you ever lived without them!

1. A Good Old-Fashioned Wall Calendar

Yup, some things never go out of style. While phone calendars are essential for on-the-go reminders, sometimes that reminder-ding doesn’t give you much head’s up. Having a wall calendar in easy view helps you remember those important meetings without even needing to pull out your phone.

Not only does a wall calendar improve your own memory, it also keeps every family member—even kids—in the loop. Everyone can see when appointments, baseball games, and extra work days happen so you can plan ahead easily.

2. Always Be Prepared with a Car Emergency Bag

The day will come when you’re out of the house and have a mini-crisis: the kid that’s been potty-trained for years has an accident; the car breaks down in rush-hour traffic and everyone is hangry; who knew that it was going to be below freezing in the middle of September?!

Having a car emergency bag will save you from a variety of headache situations. Always keep a bag in the trunk of your car with “emergency” items, like a change of clothes (yourself included!), extra diapers and wipes, snacks and water, a spare blanket, plastic grocery bags, and other items depending on your climate and age of your family members. Bonus points for necessities like jumper cables, car oil, a first aid kit, and a windshield scraper.

3. Meal Plan

Don’t let this one scare you! While it can be slightly challenging to develop a system that works for your family, once you have a good system, meal planning solves many problems:

  • It saves money – because you’ll get all ingredients during one shopping trip and aren’t tempted to grab unnecessary items mid-week.
  • It saves you from junk food – cravings, running behind, and satisfying whining kids leads to poor resolve to choose healthy options. Ready-to-go healthy ingredients keep you accountable!
  • It saves your sanity – you’ll always know what’s for dinner! Bonus tip: buy a board to write out dinners for the week to keep your family from asking you every five minutes.

Meal planning is made easy through many methods:

  • The List Method – keep a list of 15-30 staple meals and choose from the list. You can also have a list for new recipes to try, side dishes, desserts, and snacks.
  • The Pinterest Method – Pinterest is a mom’s best friend for many reasons, and meal planning is one of them. Search for dinner ideas using the suggested keywords for more accurate results, or simply search for meal plans and take all the head work out of meal planning!
  • The Ultra-Planner Method – if you have the time and drive to do it, you can plan for more than one week at a time—try two weeks or even a month! Canned and frozen goods are your best friend for this method, but allow a quick run for fresh produce once a week.

A Little Sanity

Life with children will always be a whirlwind, but adding a dash of structure gives you some relief and predictability. These methods are cheap and easy to implement but bring a little sanity back to your home life!

3 Caregiving Joys (That You Don’t Want to Forget!)

Caregiving is often looked down upon by society. Caregivers are pitied with phrases like “You have your hands full” or “I could never do that.”  Even compliments like “Wow, you must be a saint” leave you squirming.

It’s easy to feel discouraged in the midst of caregiving, especially in this social media age when your friends’ too-perfectly cropped and filtered Instagram story gives unrealistic expectations of how to find fulfillment in life. Even though caregiving can be one of the most difficult things you ever do, embracing the silver lining can bring a new perspective to caregiving that you don’t want to forget!

1. Dependence

Ok, so this doesn’t sound like a silver lining at all. Independence is something almost all Americans covet. We all want the freedom to do things we want to do on our own time.

But as the wise words of Bill Withers tell us, “Lean on me when you’re not strong… for it won’t be long ‘till I’m gonna need somebody to lean on.” It’s inevitable that we all will need help. When you fall victim to the flu and desperately need chicken noodle soup and ginger ale, or your car breaks down and you need a ride, or you have a life-altering decision and need some advice, we all need help at some point.

It’s a tremendous privilege and joy to care for the elder who cared for you when you were once helpless. They once sacrificed greatly for you–and if you’ve had kids you know how much they did! To now be able to care for your elder is one of the most life-giving and rewarding ways to show your love and appreciation for your elder.

2. Having a Relationship You Never Had

Being cared for is usually a humbling experience. The physical closeness of caregiving (you never thought you’d help bathe your elder, did you?) often paves the way for a renewed relationship.

Regardless of the previous dynamics you had with your elder, caregiving opens a door to a new and deeper relationship with them. A little compassion and understanding goes a long way in tearing down old barriers so new relationships can blossom. The extra time you spend together allows for conversations that would never have happened. You can slow down and learn about them in ways you couldn’t before. What a blessing to have a renewed relationship!

3. Self-Discovery

While caregiving can bring extra burdens and tensions, you will probably discover things that you never knew about yourself! Maybe those stressful extra doctor appointments reveal that you’re a pro at organization; maybe you didn’t realize your capacity for empathy and compassion; or maybe the patience you’re learning while dealing with a challenging elder is improving the relationship with an estranged child.

Our character and capabilities grow most through testing. While it is easy to grumble about the extra work, embrace the challenge and watch yourself change in ways you would never expect! Choose to see the joys; let caregiving be a maturing process.

Conclusion

Caregiving is undeniably tough! While it’s easy to wish for independence, embracing the challenge of caregiving can bring life-giving joys, restored relationships, and new discoveries for yourself.

P.S. Do you need some rest? Here are my 5 Self-Care Tips for Caregivers.

3 Unconventional Summer Ideas for Kids

So, school is out. Now what?!

Without their regular routine, kids get bored. Bored kids are crabby kids. Crabby kids make their parents crabby. Don’t be crabby this summer! Try some fresh ideas to keep everyone happy.

1. Splash Parks

A public pool experience has many benefits: your kids are occupied for hours, it wears them out, they make new friends, and you get some chill time. Or do you?

Going to the pool can be a huge commitment. First you’re finding a swim suit that fits, then lathering every exposed inch of skin in sun screen, packing snacks and drinks and towels and dry clothes and toys, and making sure you know where your keys and wallet are in the pool bag. Once you get to the pool and dish out the money for tickets, you’re too busy watching to make sure your kids are safe, re-lathering sunscreen, and wondering if all the chlorine really does kill the pee germs to sit and relax.

Enter the splendid alternative of splash parks. Splash parks are increasing in popularity, especially in larger cities. They’re basically a glorified sprinkler: a concrete slab with various hoses, towers, squirt guns, and other water activities for your kids to enjoy. They’re usually located in a park with a playground, which makes this option even better. Your kids get hot and sweaty while playing on the playground and can then run through the splash park to cool off (while still wearing regular clothes!). While splash parks may not solve all the inconveniences of the public pool (you don’t want to skip the sunscreen!), you get many of the benefits of a pool without having to pay the price—literally, because they’re free!

2. One-On-One Dates

Regular dates with your significant other pulls you out of the rat race of jobs and life, let’s you catch up on important (and trivial) details, and strengthens your relationship. Why not apply the same idea to your kids?

Set some boundaries (the theme park is probably not an option), but let your child pick a place they’d like to go with you. Try to encourage choices that maximize your interaction time, like going to a restaurant or ice cream, the science museum, or a baseball game. While not altogether bad choices, activities like going to the movies don’t allow much opportunity to connect with your child.

Ask questions and get to know them! They just finished a whole school year where there might not have been much down time to connect. They’ve grown since last summer. They have new interests, new friends, new dreams and fears. Most importantly, put down the phone (if your child is old enough to have one, this applies to him too!) and be fully attentive.

3. Find a Summer Program

Provide your kids with a little bit of structure by enlisting them in a summer program. This way, there’s a good balance between predictability and flexibility in their schedule. Plus, everyone gets a little bit of a break from each other!

  • Libraries: almost every library has summer programs to keep kids learning. And often, they come with prizes to keep your kids motivated!
  • VBS: many churches have Vacation Bible Schools where your kids have fun learning about the Bible through activities, crafts, a lesson, and a snack. Have your kids invite their friends for even more fun!
  • YMCA: your local Y offers lots of options for summer programs, including sports and day camps.
  • Specialized camps: camps for academics, sports, arts, and more are a great way to build confidence, passion, and friendships in their area of interest.

Don’t be Crabby… Enjoy Your Summer!

Your kids are only this age once, so celebrate who they are as individuals. It’s often not the big things that make the lasting impacts on our kids, but the little things. Spend time with them, encourage their curiosity, show them you care, and give them space to be active.

Physical Therapy Benefits for the Elderly

Compared with the activities and occupations our parents and grandparents held, American life has become increasingly more sedentary. We spend countless leisure hours consuming technology on TVs, computers, smartphones, and tablets. Our jobs allow or even require us to sit to perform our work. Between any medical conditions that make it challenging or unpleasant to be mobile, junk food that’s too-easily-accessible, and technology that lures us to mindlessly do nothing, it’s not surprising that Americans spend a staggering 70% of their waking hours sitting.

After retirement, it’s tempting to put your feet up after all those hard-working years. But, as the saying goes, if you don’t use it, you lose it! Mobility after retirement is vital to maintaining good memory, health, and quality of life. Physical Therapy (PT) is here to help!

1. Exercise Helps Improve Memory

There is building evidence to support that exercise is not only good for cardiovascular health, maintaining a healthy weight, and cutting down chances of other diseases, but also improving memory and cognitive functions.

Exercise stimulates the production and circulation of chemicals that grow new blood vessels in the brain. Increased circulation through exercise also brings more blood to the brain. More blood means more oxygen and nutrients. Oxygen and nutrients help maintain the overall health of the new brain cells, which improves memory and cognitive function. Exercise also improves mood through the release of endorphins, helps you sleep better, and reduces stress and anxiety. All these things are vital for good memory.

Studies show that those who exercise regularly have a decreased risk for dementia. For those already diagnosed with dementia, exercise is particularly beneficial in slowing the progression of disease.

All these reasons are great motivators for having a regular exercise routine! Unfortunately with the elderly population, it’s not always as easy as lacing up running shoes and going for a jog. This is one way physical therapists are so beneficial. They assess the overall capabilities of their patient and find the best exercise programs while maintaining safety.

2. PT Keeps the Individual Healthy and Safe

Physical therapists are trained to help their patients maintain their highest level of function for as long as they can. They strengthen muscles, improve coordination, and provide training and modifications that allow a task to be done easier. Safety is also key to being independent. Balance training is also provided to improve safety and reduce the risk of falls.

After completing the plan of care, the patient receives a Home Exercise Program (HEP). This is a light exercise program tailored to the specific needs of the patient. It helps maintain the muscle they worked hard to build. It’s usually a 5-10 minute routine that is easy to perform every day. And don’t worry—the HEPs come with pictures!

Many elderly will need assistive devices to help maintain their safety. It’s not as simple as selecting a cane from the drug store and using it as seen on TV. A physical therapist recommends an assistive device that allows the patient to be the most independent while being safe. They may even know of other devices that are better than what the patient requested! They adjust and modify each device to fit the patient’s needs and provide thorough instruction on using the device safely.

Physical therapists are trained in how to shorten recovery time from both elective surgeries and surgeries resulting from a fall. They provide accountability, motivation, answer questions, and modify treatment as the patient moves through their recovery protocol.

3. PT Decreases Caregiver Burdens

The improved strength, balance, and coordination from physical therapy significantly aids in the quality of life for the individual. They can care for themselves the way they’d like without waiting on anyone else. This not only benefits the individual, but their caregivers and loved ones.

The more independent the individual is able to be, the less the caregiver needs to do. Physical therapy allows the individual to do as much as they’re able in a safe way. The therapist also assesses the individual’s weaknesses and where they need help performing a task. For example, an individual is unable to reach the closet’s top shelf and is unsafe using a step stool. The therapist may recommend a reacher or other modifications to keep the individual safe.

Everyone benefits from the individual’s improved independence. Caregivers have a lesser burden and a better peace of mind. While they are away, their loved one is equipped with the tools they need to stay safe and healthy.

Conclusion

Mobility is vital for maintaining quality of life in any season of life, but especially in the elderly population. Physical therapy is an excellent way to combat strength, coordination, and balance deficits that come naturally with age. Caregivers can rest easy knowing that their loved one is safer and stronger at home.

Contact your doctor for a referral for physical therapy today!

What You Need to Know about Dementia and Alzheimer’s Disease

You’re at a family get-together when you notice something is not right with your usually sharp-minded and witty mother. She didn’t remember that her first great-grandson was born a few months ago or the name of the neighbor who has lived next to her for twenty years. She tried to tell you about her trip to the supermarket but stumbled through the story and repeated tiny details. When do you attribute these things to old age, and when do you begin to wonder it’s something more?

What is Dementia?

According to the National Institute on Aging, dementia is the dying of brain neurons which results in the loss of cognitive functioning. This includes thinking, memory, and reasoning skills, as well as behavioral changes that interferes with daily life and activities. Individuals with dementia struggle with:

  • memory (especially recalling recent events)
  • communication (unable to find the words they want to say)
  • poor safety judgement (using a knife to get their toast from the toaster)
  • inability to focus (easily distracted or repeating information and questions)
  • self-care management (poor hygiene)

Everyone experiences the loss of brain neurons as they age, but those with dementia have an accelerated loss. For example, it’s normal to forget where you put your keys every once and a while, but it’s not normal to misplace them every day. Or, it’s normal to forget the name of that fancy cheese you had at the bridal shower, but it’s not normal to forget which present you brought to the shower.

Dementia is not a disease, but a collection of symptoms that can be caused by other diseases. Dementia is an umbrella term that encompasses many diseases, including:

  • Alzheimer’s (further explanation below)
  • Vascular (loss of blood to the brain, usually from a stroke, that results in neuron loss)
  • Lewy Bodies (protein build-up in the brain that impairs memory and motor skills; often associated with Parkinson’s Disease)
  • Frontotemporal (degeneration of the temporal and frontal lobes of the brain, impairing behavior, emotions, and decision-making skills)

What is Alzheimer’s Disease?

Alzheimer’s Disease (AD) is the most common form of dementia, affecting 5.7 million Americans. Although AD can develop in persons younger than 65–called Early Onset Alzheimer’s–96% of cases are in individuals 65 or older.

AD occurs when certain proteins build up (called plaques and tangles) on the brain neurons, disrupting communication and ultimately leading to neuron death. While most people develop some plaques and tangles as they age, those with AD have many more. They develop in the areas of the brain that are responsible for memory and then progress to other areas of the brain, causing personality changes, difficulties with activities of daily living (ADLs), and the other signs of AD.

Since there is no cure for AD, the plaques and tangles continue to spread through the brain, killing more and more neurons. Unfortunately, the prognosis for AD is poor. Life expectancy after diagnosis depends on many factors; most people live 4 to 8 years, while some can live up to 20 years.

The 3 Stages of Alzheimer’s Disease

AD progresses through 3 stages. The time in each stage varies depending on the person, their treatment, and other factors.

The first stage is called Mild of Early-Stage AD. In this stage, the individual is able to maintain a functionally independent life, however, family and friends will start to notice difficulties in the individual’s concentration, communication, and memory.

The second stage is called Moderate or Middle-Stage AD. This is the longest stage, and can last for years. The individual will require a greater level of care, as they struggle with greater memory loss and confusion, bowel and bladder control, and wandering tendencies. Perhaps the most difficult decline to observe is the change in behavior, as the individual becomes moody, delusion, compulsive, and angry, often becoming someone that loved ones don’t recognize.

The last stage is called Severe or Late-Stage AD. Unfortunately, the individual no longer interacts with their environment. They cannot carry on a conversation, perform personal hygiene, and eventually lose the ability to move. Behavioral changes and memory loss also continue to get worse. Because of these significant challenges, the individual will need 24-hour care for all their needs.

What Can I do if I suspect Alzheimer’s Disease?

While there is no cure for AD, early detection is vital to helping the affected individual have the best quality of life.  The Alzheimer’s Association lists 10 early signs and symptoms of AD. They are:

  1. Memory loss that disrupts daily life
  2. Challenges in planning or solving problems
  3. Difficulties completing familiar tasks at home, work, or leisure
  4. Confusion with time or place
  5. Trouble determining colors, distance, and visual images
  6. New problems with words in speaking and writing
  7. Misplacing things and losing the ability to retrace steps
  8. Decreased or poor judgement
  9. Withdrawal from work or social activities
  10. Changes in mood or personality.

If you suspect dementia or Alzheimer’s Disease for you or a loved one, make an immediate appointment with a doctor. If AD is diagnosed, you can create a care plan team of doctors, nurses, specialists, therapists, nutritionists, support groups, and more. These professionals aid the individual and their family through drug and non-drug measures to slow the progression of the disease and keep them healthy for as long as possible.

Conclusion

Dementia is an umbrella term that encompasses many diseases that result from brain neuron death. Alzheimer’s Disease is the most common form of dementia. While there is no cure for dementia or AD, early detection improves the individual’s quality of life. Early drug and non-drug interventions slow the progression of the disease. If you suspect dementia or AD for you or a loved one, make an appointment with a doctor!

5 Self-Care Tips for Caregivers

If you’re one of the 43.5 million Americans providing care to another adult or child, you know the toll that caregiving takes on your body. When your priority is caring for another, it’s easy to push the care for yourself to the back burner.

However, this should only be a short-term solution, as caregiving is linked to a long list of health risk factors. The increased stress and sleep disturbances can lead to more infectious illnesses with longer recovery times, cardiovascular disease, arthritis, type II diabetes, certain cancers, and more. In one study, almost a third of caregivers report depression.

The good news is this doesn’t have to be you! You can find renewed joy in serving your loved one. Taking a little time each day to care for yourself breaks the cycle of stress and emotional build-up. When you are refreshed, you are better equipped to provide quality and loving care to others. That’s something that benefits everyone!

1. Give Yourself a Break

It’s easy to give a long list for you can’t take a break. Sometimes the hardest part is just admitting you need one! Many caregivers feel like they are the only one holding everything together or that they’re failing if they need help. Far from it! Knowing your boundaries and when you need a break ensures both you and your loved one stay happy and safe. You’re not failing when you reach out for help!

We all need time and space to recharge, and there are more people willing to help than you realize. Even if you don’t have relatives or friends who are able to assist you, there are respite care services such as Nurse Next Door.

Additionally, take some time throughout the day to recharge and do something you enjoy. Its tempting to stay busy while your loved one is resting or doing an independent activity,  but don’t feel guilty taking some down time for yourself. Even simple deep breathing exercises can significantly reduce your stress levels.

2. Find an Activity that’s Truly Restful

We’ve all been there: you’ve had a long and exhausting day. All you want to do is watch your favorite TV show undisturbed while eating chips and ice cream. While this kind of rest is not always bad, it’s usually counterproductive, leaving you grouchy and craving more alone time.

Finding an activity that is truly restful and leaves you feel rejuvenated. Dust off some of your old hobbies or pick up a new one! Quiet your mind with yoga, reading, baking, or crafting. These types of activities reduce your stress levels and help you be ready to continue caring for your loved one.

3. Find an Organizational System that Suits You

Balancing your own life with caring for your loved one is challenging. It’s understandable to feel frustrated when you have to miss your daughter’s soccer game for your father’s podiatrist appointment. Finding an organizational system that works for you will provide greater control and predictability over your schedule.

You may prefer a day planner, a wall calendar, or setting up reminders on your phone for appointments. (If your loved one is battling dementia, a wall calendar is an excellent idea for their memory, too!) File away all medical paperwork and bills in filing cabinets for easy recovery later. Keeping a flexible routine provides structure to your day and comforting predictability for your loved one.

4. Advocate for Your Own Health

When you spend your day caring for others, it’s difficult to exert more energy figuring out a healthy meal or exercising. However, making the choice to eat a balanced diet and exercise benefits everyone—and no one regrets being healthier!

Thankfully you don’t have to go to the gym to exercise: a 10 minute walk in the sun, dancing to music (maybe even with your loved one!), yoga, gardening or lawn care, or any number of activities that raise your heart rate gets endorphins flowing to reduce depression and stress and improve your health.

Take a few minutes throughout the day to plan and prep meals; if you have healthy meals and snacks ready to go, you’re less likely to give into cravings and junk food. Little changes are an easy way to start but make a big difference! Replace red meats with lean proteins, white bread with whole grain bread, cooked vegetables with fresh vegetables, and cutting back on your serving of cake.

5. Join a Support Group

Especially in this social media age, you may not even have to leave your living room to engage with others who share your experiences. Facebook and support group pages abound, as well as support groups where you can meet in person. There are search engines to find a group for your situation in your location, and many hospitals offer support groups.

If a support group isn’t for you, it’s important to share your experiences, frustrations, and joys with others. Talking about your day with a friend or family member helps relieve stress and keeps you from feeling isolated.

Conclusion

You are doing a wonderful and sacrificial thing by caring for your loved one, but you don’t have to let your personhood and health suffer because of it! By implementing one or more of these suggestions, you are making a positive change that benefits your overall health so that you can be the best caregiver for your loved one.