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Directory
Positive Aging
Maintaining a positive outlook is important for your mental health
regardless of your age, but as we get older, change and loss may challenge
even the most optimistic individual. Understanding the changes in your
body can help you know what to expect as you age. Understanding the
changes in your mind may help you prevent depression and postpone some
forms of cognitive impairment. Accepting change and reducing stress
can keep you mentally healthy.
Your local Council on Aging, Area Agency on Aging or in Massachusetts,
Aging Service Access Points (ASAPs) can help you to find a number of
volunteer opportunities. Helping others often improves our sense of
well being. (Click here for more information
on volunteering.) These agencies can also
help you to find support groups, respite care for those caring for loved
ones in their homes, social activities and housing options. The Protective
Services/Elder at Risk Department at the Area Agency on Aging can assist
those who feel they are at risk in the community, either due to their
own circumstances or because others are infringing on your rights.
Exercise is another way that may help to ward off signs of depression.
The local YM/YWCA may offer many programs for seniors, as do many senior
centers. A number of health clubs now offer special programs for older
adults, that are designed for those who have mobility impairments due
to arthritis or other diseases.
Playing cards, games and reading are excellent ways to exercise the
mind. Find a new hobby or activity to learn. Mastering a new skill can
raise your self-esteem. Listening to music can be soothing and a warm
bath or foot soak can often rid you of tension, which may lead to more
physical stress. Find your sense of humor. Laughter may very well be
the best medicine.
Maintaining good relationships with family and friends is essential
for better mental health. Stay in touch even if some of that is by telephone.
Isolation can be very destructive. When you have a problem talk to a
friend or relative. If this person is helpful to you, reward that friendship
by listening to their problems later. See your minister, priest or rabbi
for spiritual guidance.
Some personalities become softer with age, while others may become more
critical or domineering. If you find yourself feeling that others are
trying to control you, practice ways to tell them your needs and wants.
If you feel you are being very critical or angry with others, look inside
your heart and find out what is really bothering you. Discuss this with
family, friends or a counselor and try to "mend fences" quickly. Holding
a grudge will only create more stress for you and your family.
The Internet offers a wide variety of information and opportunity to
learn and interact. Resources such as the National Institute on Mental
Health can help with more specific diagnoses, but for many, using the
Internet means finding and sharing information that will keep you mentally
healthy. Sites such as the National Councils on Aging, National Institutes
of Aging and the American Association of Retired Persons will offer
information on topics such as transportation, finances, health insurance,
etc. Use the web sites on this page to obtain more information.
For information on posiive aging from the Centers of Disease Control(CDC)
click www.cdc.gov/aging
For publications from the CDC click www.cdc.gov/aging/publications
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DIRECTORY
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THE
AGING BODY
The following is summary of a report by the National Institute on Aging.
It can be found in the Journal on Active Aging at:" www.icaa.cc/journal
Life expectancy in the United States rose during the 20th century
from about 73 for men to about 79 for men in l999. Most of this increase
is due to environmental factors(ex.- sanitation, anti-biotics) and now
people are not dying immediately from some illnesses but living longer
with chronic diseases(ex.- cancer, heart disease, stroke, etc.).
The presumption that old age and disability go hand in hand is becoming
old hat as more diseases are prevented or controlled and as individuals
pay more attention to their life-styles. Examples include smoking, fat
consumption, and exercise.
It is now thought that chronological age does not necessarily correlate
with physiological age. Further we may each age differently and at a
varying rates. The cells and the organs may each age at separate rates
and that may vary with each person.
This report describes how specific organs and parts of the human body
age. It talks specifically about the heart, arteries, lungs, brain,
kidneys, bladder, body fat, muscles, bones, sight, and hearing. It describes
the changes that may occur with each. It also indicates that personality
may remain fairly stable.
There is some thinking that what we think is aging is really “disuse”.
A loss of functioning may result from lack of use rather than age itself.
The conclusion is that regular exercise and a healthy diet will keep
us healthier longer.
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ABOUT ADVANCED DIRECTIVES
As a result of the controversy about Terry
Schiavo's last days there have been many questions about advanced directives.
The following will speak to some of these issues:
1. What is an advanced
directive?
2. How would it be used?
3. What are the types of advanced
directives?
1. What is an Advanced Directive? -
It is a written statement about future medical
care by an individual who directs others to follow their choices when
that person is unable to communicate.
- It must be in writting.
- it will direct others to make a specific decision(s).
- It may identify another individual to make decisions on behalf of
the person.
- Thiis will be used only when an individuall cannot speak up independently.
2. How Would it be Used?
Some examples are:
A. Resucitation
It directs others to carry or not to carry out CPR(cardio-pulmonary
resucitation)- to restore or not restore breathing or the heartbeat.
B. Hospitalization
Do or do not hospitalize.
C. Feeding Tubes
Do or do not use feeding tubes.
D. Respirators
Do or do not use machines to maintain breathing.
E. Pain Relief
What should be done to address pain relief.
F.Dialysis
Should this be allowed or not.
G.Intravenous(IV) Therapy
Provide food,water and/or medication though a tube placed in a vein.
3. What are the types of Advanced Directives?
A. Living Will
Identifies an individual's decisions about what to do at or near the
end of life. Instructs others about what that person wants to see happen.
B. Health Care Proxy(Health Care Power of Attorney)
Designates a particular person(Health Care Agent or Proxy) who will
make someone's healthcare decisions.
It goes into effect when the person
can no longer make decisions
A lawyer is not needed for a health care proxy.
You(or the person who does this) can change the decision.
.
C. Durable Power of Attorney
Designates an individual to act on behalf of and under someone's direction(financial
and or health care decisions). It is durable because the responsibilities
continue after the individual can no longer give directions due to incapacity.
Laws in different States sometimes prohibit specific advanced directives.
You should check to determine what is allowed in your State.
Any advanced directive can be changed or modified. For example,
a directive for a DNR can be changed to be full code or vice versa.
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DDiIDIDDIDIDIET
AND EXERCISE; IMPACT ON DIABETES
Diabetes is running rampant in the United
States , with nearly 21 million Americans about 7 % of the population
- having the condition today and 41 million others at risk of contracting
the disease.
This is fueled by three main conditions:
- Poor diet
- Too little exercise
- Being overweight
More than 6 million of the 21 million diagnosed - mostly
the type -2 variety - are not even aware that they have diabetes.
Another 41 million are estimated to have pre-diabetes,
a condition that increases the risk of developing type-2- the most common
form of the disease-as well as heart disease and stroke.
Diabetes is caused by a lack of control of gloucose
or blood sugar.. Type-2 was once called adult-onset diabetes but it
now affects many children. It is the 6th leading cause of death in the
US and can lead to many other diseases including:
- Adult blindness
- Lower-limb amputation
- Kidney disease
- Nerve damage
The risk of diabetes increases with age. About 21 % of
Americans aged 60 older have diabetes.
Recent studies have shown that people with pre-diabetes can successfully
prevent or delay the onset of diabetes by losing 5% to 7% of their body
weight. This can be accomlished via:
- 30 minutes or more of physical activity most days of the week.
- A low calorie and low fat eating plan.
- A diet rich in whole grains, fruits and vegatables.
.For more information clidk on
www.cdc.gov/diabetes/index.htm
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EAT VEGETABLES - SLOW MEMORY
LOSS
Eating vegetables helps slow the rate of cognitive decline in older
adults, according to a study published in the 10/2/.06 issue of Neurology.
The same research conclusion did not hold true for eating fruit.
- In determining whether there was an association between vegetables,
fruit, and cognitive decline, reearchers from the Rush University
Medical Center studied Chicago residents who were age 65 and older.
Participants completed a food frequency questionnaire and received
at least two cognitive tests over a six year period.
- Those who ate at least 2.8 servings of vegetables a
day saw their rate of cognitive change slow by about 40 %.
- Green leafy vgetables had the strongest association to
slowing the rate of cognitive decline.
- The study also found the older the person, the greater the slowdown
in the rate of cognitive decline if that person consumed more
than two servings of vegetables a day.
- However, fruit consumption was not associated with cognitive change.
Vegetables contain high amounts of vitamin E wich helps lower the
risk of cognitive decline. Fats increse the absorption of vitamin
E. Many eat vegetables with added fats such salad dressings. Those
ideas may or may not explain why the consumption of fruits does not
impact cognitive change.. More study is required to understand this
difference between fruits and vegetables.
In the meantime, eat your green leafy vegetables.
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ELDERS
AND THE ARTS
ELDERS AND STORYTELLING
Storytelling has been a traditional vehicle of expression
by elders. That has not been as true in Western cultures..There are
some opportunities for storytelling either for and/or by elders. The
following will list some resources.
First Nations Stories - cado.ayn.ca/fn_stories.asp
This website includes links to traditional stories by
older Aboriginal residents about their cultures in Canada .It includes
traditional Annuit and Metis stories and storytellers.
Heirloom Stories -
www.heirloomstories.com and info@heirloomstories.com
- This web site offers:Resources for elders to write and to share
their life stories
- Post some short stories on the site
- For a fee have their stories written, emailed to others, psoted
on their own Heirloom stories website, or published in book form.
Pearls of Wisdom - www.creativeaging.org
This is a touring ensemble of elder storytellers from Elders Share
the Arts and the National Center for Creative Aging.
It provides:
- Trainings at sites around thecountry.
- Resources including a directory and a newsletter(Creative Aging)
about Arts and Aging.
Story Corps - www.storycorps.net
This is a national project to record the oral history of Americans.
Friends and relatives can interview each other at the Story corps booth
in Grand Central Station in NYC opr at travelling Story Corps booths
around the nation. there is also a link ot the American Folklife Center
at the Library of Congress.
ELDERS AND THEATRE
Many elders enjoy acting and the theatre. There are numerous
groups around the country which either involve elders exclusively or
have an intergenerational format. The following are some web site resources(which
are linked).
Dorot Univesity Without Walls - www.dorotusa.org/seniors
Their live participatory programs are based in Metro NYC,
Princedton NJ, and West Palm Beach Florida. They offer phone conference
courses in play reading and discussions for homebound individuals.
Senior Theatre League of America -
www.seniortheatreleague.org
They promote and nurture senior adult theatre activities.
Stagebridge -
www.stagebridge.org
This is the nation's oldest senior theatre. It is based
in Oakland California and also involves storytelling.
National Center for Creative Aging(Elders Share the
Arts) - www.creativeaging.org/publications,html
This is a reminiscence based theatre program which is
located on Long Island NY. However, they have publications which groups
and individuals around the country use and adapt.
Eastern Cooperative Recreation School(ECRS) -
www.ecrs.org
This organization has an intergenerational membership
who act, dance, sing, play games, and do crafts. Theatre workshops/courses
include play readings form plays and informal dramatics where participants
create their own dramatic experiences.
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GROWING OLD MAY NOT BE SO BAD
AFTER ALL
According to research led by Duke University,
funded by the National Institutes of Health, and published in the Journal
of the American Geriatrics Society most people
enjoy good or excellent health far into old age(even past age 85).This
multi-university study of older people Americans shows that older Americans
can enjoy good health for a longer period than previously realized.
Many factors that make health worse can be blunted to extend health
even longer.
Aging has been associated with a long period
of gradual decline leading to death. These researchers found that Americans
generally live heathfully to a point near their death, usually experiencing
a short period of ill health immediately before death.
Elders(even the oldest old)may be healthier
and their quaity of life may be higher than has been believed.
The participants, many beyond
age 80, self reported their overall health on 10 measures, including:
- Their ability to carry out activities
of daily living(ADLs)such as dressing or bathing;
- The presence of major illness such as
cardiovascular disease, diabetes, cancer, etc.
- Their level of social activity.
The study included nearly 3,500 people over age 65.
They were asked to describe their overall health as excellent, good,
fair , or poor.
- Of those between 65 - 75 80 - 90 % reported to be in excellent or
good health.
- Of those over 85 60 % reported to be in excellent or good health.
When asked about their ADLS:
- 90 % of those between 65- 85 indicated they were independent.
- More than 2/3 of those over 85 reported they were independent.
Up to 50 % of participants were free from any major disease and the
rest were living with at least one physical ailment.
- 40 % of men over 85 reported no major illness
- 42 % of women did not suffer from any major illness.
Even those with a chronic disease were not necessarily disabled.
Some of the problems they did report could be addressed. The three
most common(vision, hearing, and mood) can each be treated with clinical
interventions.
In sum elders can and do live in good health and also fulfill their
ADLs independently. Some of the more common problems they face can be
addressed.
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MEMORY AMONG SENIORS: IMPROVED
BY ROTE LEARNING
A new study offers older adults a simple way to combat loss: Memorization.
It was presented at the annual meeting of the Radiological Society
of North America(RSNA) by Jonathan McNulty B>Sc., H. Dip, of
the School of Medicine and Medical Science at University College Dublin
Ireland and Richard Roche, PhD. of the Department of Psychology at National
University of Ireland in Maynooth.
The research found that seniors who engaged in an intensive perioe
of rote learning followed by an equally long rest period exhibited improved
memory and verbal recall. There was not an immediate improvement following
the intensive memorization period. However, after a six week rest, the
volunteers manifested both metabolic changes in the brain and improved
memory performance.
As people age:
- They often begin to experience forgetfulness and may have difficulty
learning new material.
- About 40 % of people over age 60 have some kind of memory difficulty.
- Mild, age-related memory loss occurs and is caused by the loss of
brain cells over time, along with changes in brain chemistry.
The researchers studied how repeated cognitive exercise impacts memory
and recall, as well as the health of brain cells involved in memory.
The study involved:
- 24 healthy older adults between the ages of 55 and 70.
- The volunteers engaged in six weeks of intensive rote learning,
memorizing a newspaper article or poem of 500 words, followed by six
weeks of rest.
- An extensive battery of learning and memory tests administered before
and after the six week learning period.
- Magnetic resonance spectroscopy(MRS) - a special type of magnetic
resonance imaging- was performed on half of the volunteers before
and after the intensive learning session and again six weeks later.
At the end of the six week learing session, no changes in the brain
metabolism or memory performance were observed. Following the rest period,
all of the volunteers experienced improvements in their verbal and episodic
memory. They were better able to:
- remember
- repeat a short story and a list of words.
- to recall events which occurred earlier in the day or week.
The researchers concluded the brain should be exercised through the
retirement years as a defense against:
- Dementia.
- Cognitive lapses.
- Memory Failure
Anyone can engage in memorization activities.
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Six Dimensions of Wellness for Older Adults
NORMAL
AGING AMONG CAMBODIANS
After the War in Vietnam Cambodians immigrated to the USA. They visited
many cities and stayed in some. Lowell Massachusetts has been one of a
number of locations around the country where Cambodians came
to live and to build a new community. They brought with them their own
beliefs. practices, and sense of community.
The following explores what is normal aging for elder Cambodians.
We are grateful to Saly Pin-Riebe who developed the content of this
text
.
BELIEFS AND PRACTICES
- Individuals are considered to be old when they reach fifty(50)
years or have grand children. Elders should be religious at this stage
and are expected to be very knowledgeable about Khmer history, folk
tales, traditions, health practices/remedies, and especially Buddhist
rules and prayers.
- They start to change to be more conservative in their appearance,
way of speaking, and attitude. They have less ambition. Being gentle
and peaceful are the main goals.
- For most elders their main goal is a strong mind set to the high
practice of Buddhism. They devote themselves to Buddha or Buddhist
rules to do the "Good Deeds" for themselves and for others.
They sacrifice everything if they have to for their dedications and/or
good deeds.
- They are supporting one another through a Buddhist monk or a trusted
priest as their leader. They are so dedicating in building and
preserving a Buddhist Temple and establishing Buddhist tradition to
keep it alive.
- They are accepting of any other sources of assistance or beliefs
and open to understanding them if nothing is violating their own cultural
beliefs and traditions. Yes is always the answer to be nice. There
us a No too in their real meaning if asked to eliminate their beliefs.
RELATIONSHIPS AND COMMUNITY
- Elders support and teach the younger generation to preserve
and enhance the richness of the Khmer culture and tradition. They
can pull and cement the community together. They are religious, cultural,
and traditional advisers for the community in all the traditionsl
ceremonies and celebrations: Weddings; funerals; New Year Celebration;
Prachum-Ben(Mass Memorial day); Open House; Official national festivities.
- Again, being old are honored and considered. They expect to be treated
with privilege and respect. Their advice and action are copied and
will be taken.
- Family members, especially their children, were obligated to accomodate
and to pay them back in gratitude: taking care of them well.They expect
that their children will pay they with gratitude and take care of
them at their old age. Their life is expected to be a Golden
Age. If not, the children in the family will get blamed by the society.
One parent could take care of 10 kids but those 10 kids can not take
care of one parent.
DEATH AND DYING
- Elders are more prepared at this stage.
- They want the most, preparing their good deeds for their next life
when time is close to the end of their life. The best position for
elderly at this stage is to become a Healer, Fortune-teller, Monk,
Nun, or at least a Priest at the temple.
- Dying at the Temple is the best or at home but not in the hospital.
Dying right at home at the family members' sight with the religious
preparation all around is their wish. The same for the survivors:
to be there at the last minute of life of one's relative is very important.
- The wake , the funeral or a few more ceremonies for the death are
mostly done at the family home until the day of cremation at the Temple.
- Elders are cremated and the ashes are kept well in the metal or
ceramic urn at home or at the Temple. For the well to do, the family
stupa is built at their own home ground to keep their parents' ashes.
RELIGIOUS ELDERS AND THEIR QUALITY
OF LIFE
Do religious elders have an enhanced quality of life(compared to non-religious
elders)?
According to a study by Michele Dillon(University of New Hampshire)
and Paul Wink(Wellesley College) religiousness increases the quality
of life for elders. According to the researchers, religious seniors:
- Are more involved in social activities(ex.- visiting with family
and friends, etc.)
- Engage in community activities.
- Engage in creative activities(ex.- painting, crafts, etc.)
In the area of social responsibility and civic engagement religious
seniors are:
- More giving and generous toward others.
- More aware of and sympathetic to the needs of others.
- More involved in social activism.
Those religious seniors in poor physical health were buffered against
depression and their faith:
- Provided a strong source of meaning and consolation during illness(and
other times of adversity).
- Lead them to be more satisified with life.
- Gave them a stronger sense of having control over their lives.
Those who were highly religious(believed in an afterlife and attended
religious services) were least afraid of dying along with secular seniors.
But, those who believed in an afterlife and did not attend religious
services were the most afraid.
These results were the product of a long term study of about 200 men
and women which started in 1958 and continued until about 2000. Paticiipants
were interviewed at four different times during the study period.
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THE
SIX DIMENSIONS OF WELLNESS FOR OLDER ADULTS
This is a summary of an article by Colin Milner in a journal for the
fitness management industry. The article is framed for that audience.
Nonetheless you may find the basic precepts to be useful.
If you want to read the full text go to: www.fitnessmanagement.com Once you are there click on to Library of Articles and scroll
down to Older Adults. Then find the title(it begins with “The
Six_ _ _ “) and click for the full text.
Six dimensions of wellness for older adults are identified and described.
They are:
- Intellectual
Challenging the mind is important for the general well being
of all elders and crucial for fending off Alzheimer’s Disease.
Some examples are reading, playing games (checkers, cards, etc.),
listening to the radio.
- Social
Interpersonal relationships are vital and include those with
family, friends, associates, neighbors, and others. This may occur
informally or in the context of organized activities
- .Vocational
Many people work part and even full time well into their
70’s and 80’s. Other are active as volunteers.
- Spiritual
This is at least in part about values and beliefs, a sense
of ones self , and of ones place in the world
- Emotional
This is about attitudes and positive aging. Our attitudes and thinking
impact our health
.
- Physical
Be aware of physical/organic changes, of ways to adjust, and of methods/interventions
which can keep you healthy.
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SLEEP AND GOOD HEALTH
A good night's sleep is necessary for everyone- including elders. Sleepless
nights are not something you have to put up with as you age. If you
don't take steps to remedy your sleep troubles you may get worse.
Researchers, reporting in the Journal of the American Geriatrics Society,
say that aging does not have to be accompained by poor sleep. Occasional
sleep problems are common among all ages.
Take heed to the following:
- You have repeated difficulties falling asleep or sleeping comfortably
thorugh the night.
- You feel irritable and anxious after a poor night's sleep.
- You consistently find that you do not wake up feeling refreshed
in the morning.
- Your sleep troubles affect your mood or your daytime performance.
And then, talk to your doctor about your symptoms.
If you leave your insomnia untreated -as an estimated 85% of elderly
people do- it could lead to increased anxiety or even depression.
Consult with your doctor to see if there may be an underlying medical
or psychological problem(s) causing the sleep disturbances. there are
a variety of lifestyle and behavioral changes you can make, as well
as medications, that can improve the quality of your sleep and enhance
your life.
The following are a few teps you can make on your own while you wait
for that talk with your doctor:
- Cut back on caffeine(ex. clear sodas, colas, some painkillers) during
the day and don't consume any after 4 PM.
- Try a different pillow.
- Keep the temperature in the room at a moderate level.
- Wind down for the night with some relaxing music, a few relaxing
stretches, and a good book. Avoid adventure or scary movies.
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STRESS(OUR
ADAPTIONS) AND THE AGING PROCESS
A new body of research suggests aging may be more related
to the way we react to stress(in addition to the absence of disease
and our chronological age).
In fact, healthy aging is a good bet if we moderate
stress levels and adopt an active, healthy lifestyle, according to researchers
at the 114th Annual Convention of the American Psychological Association.
From a review of studies on how stress hormones affect
the brain, psychologist Bruce McEwen, PhD, of the Laboratory of
Neuroendocrinology at the Rockfeller University in New York, finds
more evidence that our biological and behavioral responses can be adaptive
but can also cause damage when the responses are:
- Over produced
- Under produced
- Go on for a long time
"Acute stress seems to enhance immune
function and improves memory but chronic stress has the opposite
effect and can lead to disorders like:
- Depression
- Diabetes
- Cognitive impairment in aging
said McEwen".
Cumulative stress effects, said McEwen, are
showing up in people who are under constant stress like those:
- In caregiver situations
- Who suffer from obesity
- Who suffer from diabetes
McEwen and his researchers demonstrated that chronic
stress may generate chemical changes which may contribute to the
aging process of cells.That may led to some age-related diseases.
Our adaptions to stress are followed by cell and brain
activity which in turn may impact our aging process.
If we change our adaptions to stress could that modify
or even reduce the aging process?
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The Benefits of Volunteering
- Volunteer for the Health of It!
Greater Lowell Senior Corps
Volunteering is a great way to help out other people in your community.
The best volunteering should involve a genuine desire to help others.
But this does not mean that the experience can't provide some very tangible
benefits to you as well.
Here are some reasons why you might want to volunteer:
- It allows you to explore career options. If you aren't completely
sure that a certain occupation is the one for you, volunteering gives
you a chance to learn more about it before you make a commitment.
Like informational interviewing or job shadowing, volunteering provides
you with a chance to research the career alternatives open to you.
- It is a great way to develop new skills. For some jobs, formal education
or training may not be required but employers will want you to possess
certain skills. Volunteering is a way to develop skills that you can
transfer to the occupation of your choice.
- It is a way to gain valuable career-related experience. Some occupations
will require you to possess a certain certificate or degree. But employers
will also want you to have experience. So even if you have the skills
and education you need, volunteering can offer you the chance to apply
these skills in a "real-world" environment and provide the
practical experience many employers look for.
- You can meet new people. This is good in its own right, and it also
allows you to establish some important networking contacts you might
use to find a paying job or as references.
- Volunteer positions can often involve a large degree of responsibility,
if that is what you are looking for. This will allow you to exercise
leadership, develop problem-solving skills and be creative.
- Even if you already have the skills you need, the experience employers
are looking for, and the job you want, volunteering can still benefit
you.
- It provides the opportunity to develop new skills and pursue new
interests. You can never have too many skills. Developing new skills
and learning new things are valuable in their own right, and not just
a way to further your career.
- Volunteering gives you a chance to share your knowledge and expertise
with others. It can be very rewarding and fulfilling to know that
all the training and education received has more value than simply
putting food on your table (not to say that this isn't a valid reason
for developing your skills and knowledge base in itself!)
- Whether you are learning new skills or developing skills you already
have, volunteering provides the opportunity for you to gain confidence
and self-esteem.
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