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Senior eguide more than 50 tips for senior care at home or in carehomes and nursing homes
Senior Tips by Connie 408-854-1883 firstname.lastname@example.orgMotherhealth Inc non-profit at 1708 Hallmark Lane San Jose CA 95124Seek your care providers or doctors first...The following are to be verified withyour doctorsBack PainMany disease conditions are associated with back pain. Always communicate toyour doctor. Maintain a correct posture with the abdomen drawn in and the backand knees straight. Lifting heavy or awkward objects should be avoided. Whenlifting, the objects must be held close to the body with the knees bent and theback kept straight to put the strain on the thigh muscles and not those of theback.Pelvic rocks which combines hip movement and rocking the pelvis in back andforward motion helps tone the muscles and improve circulation. Pelvic tilts arealso good for toning the muscles and ligaments that support the internal organsand easing tensions.Pelvic tilts are done by lying on your back with knees bent and feet flat. Tightenthe abdominals and buttocks and press the small of the back down or scoop thesacrum into the floor repeatedly at least for 6 times or more and breathe. It canbe done by either sitting, standing or lying."If back pains increase or get worse, or you are experiencing kidney pain, checkwith your health care providers. Sometimes folks have kidney stones or musclespasms. And of course, any sort of persistent or intermittent low back pain couldindicate an infection.”Universal Herbs for Back Pain: Minerals such as Calcium (Chamomile, Fennel),Cobalt (Dandelion, Red Clover), Iron (Yellow Dock, Rosemary, Ginseng, Burdock),Magnesium (Alfalfa, Catnip, Red Clover, Valerian), Vitamin K (Rose hips,Cayenne),Zinc (Licorice, Sarsaparilla) and Vitamin C (Bee pollen, chickweed, echinacea,garlic, juniper berries, peppermint, Saluyot in the Philippines and rose hips).Food: Yellow colored fresh and whole foodsNausea and VomitingMost neuromeds can cause nausea, dizziness and/or vomiting since most of themeds depletes the body with nutrients such as Vit C and B vitamins. A light fullbody massage oxygenates the body. Taking ginger capsule and eating crackersearly in the morning before getting up from my bed helped me. The combinationof walking, fresh air, avoiding greasy or highly seasoned foods, using the power of
the mind, and relaxing also helped in controlling nausea and vomiting. Eat small,frequent meals and dry foods with fluids between meals.Food/Supplementation: Vitamin B6 100 mg can be very helpful taken two orthree times a day. Eating nuts helps since they stay longer in the stomachbecause of their high protein content.In Europe, mothers apply ice cold washcloth to their eyes when nauseous.Drinking lots of water and eating something (in small amounts) every two hoursalso prevents nausea and vomiting. In China, acupuncture points on the wrists(or sea bands) can help in nausea. If vomiting persists be sure you to call yourhealth care provider.Universal Herbs for Nausea: Ginger and Vitamin B6 (Hawthorne, Licorice,Papaya), peach leaf, blackberries, red raspberry, peppermint, wild yam, anise,cinnamon, cloves, oregano. The lemon scent sometimes helps women get throughthis difficult time.Heartburn and GasIn the morning, an enzyme supplement would help before the start of your mealfor the day. Eat small, more frequent meals. Lie down and do abdominalbreathing. Try some pelvic rocks. Pay attention to which foods and spices bring onheartburn and gas. Check your food combination (fruit with heavy protein is notgood) and avoid overeating. Avoid offending foods such as fatty and friend foods,beans, tofu, carbonation, etc. Eating papaya or pineapple helps break down thefat in your food. If you get pain after eating spicy foods, perhaps your gallbladderis acting up. Again, persistent pain of any type needs to be reported to yourhealth care provider.Universal Herbs: Angelica, borage, cayenne, peppermint, valerian, wintergreen,holy thistle, papayaConstipationFiber of any form moves bowels. Constipation can be caused by decreasedmotility of the digestive system, so drink lots of fluids and eat lots of fiber. Tryprunes or prune juice. Eat plenty of raw greens and bran which are high fiberfoods and any fresh and dried fruits. Eat banana in moderation. Drink a lot offluids especially water. Exercise daily. Squat on the toilet or use a box or stool forelevating feet to facilitate bowel movements. Develop regular bowel habits.Hemorrhoids
Closely related to constipation is hemorrhoids. Some of the same suggestionsapply: Rub Vitamin E oil directly on the anus. Eat lots of fruits. A mother in theFar East spicy foods, intoxicating liquors, white bread, sugar, fried foods and allacid-forming foods which cause fermentation. Drink at least a pint of fresh fruit orvegetable juice each day.Avoid taking ordinary purgatives that are on the market as they irritate themembranous lining of the bowels and intestines. Drink more fluids. Put feet on asmall stool while sitting on the toilet for bowel movement. Do pelvic rocks andlots of pelvic floor exercises. Take sitz baths (shallow and hot for the parts of youwhere you sits).Apply witch hazel or a commercial preparation and rectal poultice of chamomileleaves and white oak bark powder. Try to lie down or at least get off your feetpart of the day.Gently tuck the hemorrhoid back up into the rectum with a lubricated finger forinstant relief.Herbs: ginger, witch hazel (external), burdock, plaintain, yarrow For externalsuppository, mix the following with glycerine, stiff enough to form suppository andinsert it into the rectum at night and leaving it: 2 oz of powdered Hemlock Bark,1 oz of Golden Seal, 1 oz of powdered wheat flour, 1 oz of Boric acid, 1 oz ofBayberry barkBleeding GumsBe certain you are not anemic, and be very gentle on your gums duringpregnancy. Use a soft toothbrush. Increase your intake of Vitamin C and calcium.Floss regularly and see your dentist. Try applying white oak bark powder to yourgums or use white oak bark tea for swishing around on the inside of the mouth.Brush with equal parts of golden seal and myrrh three times a day.Herbs: Shepherd’s purse and wild alum rootEdemaLying on your side or elevating your feet can help relieve swelling and edema.Sitting or standing for long periods of time can promote edema. Drink lots offluids to promote good tissue balance. Soaking in the bathtub with Epsom saltscan help relive the edema too. Putting your feet up, high fluid intake. Eatingplenty of protein rich food are important. Consult your health care provider if youhave sudden edema, blinding headaches or there is protein in the urine coupledwith a high blood pressure and swelling. Check your excess weight and fatty diet,eat more fiber and check your meds and call your doctor for it might involvekidney and heart functions.
InsomiaChoose your bed and mattress well. Check your meds combo. Do a facial (aroundthe eyes, the jaw and the top of the neck beneath the occiput), head and neckmassage before going to bed. Drink chamomile tea and use lots of pillows. Eatsome protein and avoid sugary foods at bedtime. Some women find a cup of hotchocolate milk helps them sleep. Keep food at the side of your bed should you behungry in the middle of the night.Leg CrampsPress the point in the center of the calf for relief. Also, flex the foot towards youwith hard pressure or dorsiflex foot to stretch affected muscle. Eat calcium richfoods and take a calcium/magnesium supplement before going to bed. Sleepingon the right or left side helps (with lots of pillows for support) prevent leg crampsand doesnt impede the blood vessels. In the afternoon, dont forget to take yourcalcium, magnesium, Vit C and D supplements.MassageOur bodies need massage as my mom would massage her self when she feelsthat her body is stuck and needing a boost of energy and be replenished.Massage restores energy from a depleted state by stimulating circulation andbringing tension to rest. Massage can ease the stress on weight bearing jointsand help release postural strains. It is not indicated when someone has a fever orinfection, swollen vein, inflamed joint, vomiting or diarrhea or if the care giveradvised against it. Do keep your movements smooth and rhythmic, payingattention to our bodies’ nonverbal cues.You can apply light oil of her choice and keep your fingers together when youknead and stroke. Massage scalp, around eyes, and around legs and buttocks torelease exhaustion and help keep your bottom loose. For back pain, applypressure on the lower back to relieve a low back pain. Press hands (or arm orfeet) in a V shape on the sacrum (lower back). Press outward from sacrum intobuttocks.A warm water bottle covered with cloth can also be pressed on the lower back.The following massage strokes can be effectively applied to many areas of thebody:• Effleurage is long, full handed strokes that apply broad, firm pressure in onedirection and a softer resting pull back to the beginning of the stroke. Begin andend with an Effleurage.• Petrissage is a kneading stroke using the following techniques: hands kneading
alternately, hand over hand as in pulling up through the sides of the receiverstorso, hands flat and pulling opposite to cause light friction and hands strokingapart like breaking bread is useful on the feet, hands and limbs.• Friction is moving in circles with one or two thumbs.Fish: Eating fish oil at least once a week is linked to a reduced risk forneurovascular age-related Macular degenerationAMD is the major cause of adult blindness in developed countries and the thirdcause of global blindness. The 2 main types of AMD are NV-AMD and geographicatrophy. Despite recent advances in the treatment of NV-AMD, it still remains amajor cause of significant visual morbidity. Fish intake, the major source of DHAand EPA, may reduce the risk for AMD. Specifically, the main dietary source is oilyfish such as mackerel, tuna, salmon, sardines, and herring.The main dietary source of DHA and EPA is oily fish such as mackerel, tuna,salmon, sardines, and herring.Good Energy Foods to Calm You DownBut true comfort foods do exist: • Berries, any berries. Eat them one by one instead of M&Ms when the pressures on. For those tough times when tension tightens your jaw, try rolling a frozen berry around in your mouth. And then another, and another. Since the carbs in berries turn to sugar very slowly, you wont have a blood- sugar crash. The bonus: Theyre a good source of vitamin C (and other stuff for balancing your hormones), which helps fight a jump in cortisol, a stress hormone. • Guacamole. Good fat that helps in losing weight. If youre craving something creamy, look no further. Avocados are loaded with B vitamins (and other aphrodisiacs), which stress quickly depletes and which your body needs in order to maintain nerves and brain cells. • Mixed nuts. Just an ounce will do. Walnuts help replace those stress- depleted B vitamins, Brazil nuts give you a whopping amount of zinc (which is also drained by high anxiety), and almonds boost your E (brain food), which helps fight cellular damage linked to chronic stress. Buy nuts in the shell and think of it as multitasking: With every squeeze of the nutcracker, youre releasing a little tension. • Oranges. People who take 1,000 milligrams of C before giving a speech have lower levels of cortisol and lower blood pressures than those who dont. So lean back, take a deep breath, and concentrate on peeling a large orange. The 5-minute mindfulness break will ease your mind, and youll get
a bunch of C (and Calcium too) as well. • Asparagus. Each tender stalk is a source of folic acid (oxygenate your cells), a natural mood lightener. Dip the spears in fat-free yogurt or sour cream for a hit of calcium with each bite. • hai tea. A warm drink is a supersoother, and curling up with a cup of aromatic decaf chai tea (Tazo makes ready-to-brew bags) can make the whole evil day go away. • Dark chocolate. Okay, theres nothing in it that relieves stress, but when only chocolate will do, reach for the dark (rich in Magnesium which relaxes your nerves), sultry kind thats at least 70% cocoa. You figure if the antioxidant flavanoids in it are potent enough to fight cancer and heart disease, theyve got to be able to temper tensions effects. • Apples. For fiber, for anti-bronchitis, for rich Vitamin and Minerals and more..Senior SupplementationSarah Cook, ND 408-395-1231 www.pharmaca.comStart with the “Take 5 to Thrive!” This is a basic supplementation plan thatincludes:• High Quality Multivitamin/mineralThis will provide a balanced array of B vitamins for heart and brain health,vitamins A, C and E for antioxidant support, and minerals to keep all of our bodyprocesses functioning well. Some multivitamins are formulated specifically forseniors to contain higher amounts of vitamin D and B vitamins.• Fish OilFish oil provides omega-3 fatty acids including EPA and DHA. EPA supportscardiovascular health and minimizes inflammation. DHA supports the brain, eyes,and mood.• ProbioticsProbiotics provide beneficial bacteria that colonize all of our mucous membranes.Probiotics support healthy digestion and a balanced immune response.• FiberWith age, all digestive processes slow down. Fiber helps promote dailydetoxification and healthy bowel movements.• Antioxidant SupplementOxidative damage contributes to the process of aging including skin aging andincreased susceptibility to diseases such as cancer and heart disease.Antioxidants counteract oxidative damage to protect against the effects of aging.
For some seniors, it may be helpful to include additional supplementation suchas:• Coenzyme Q10 (CoQ10)CoQ10 is a powerful antioxidant. It also helps to protect healthy heart function.CoQ10 is especially important for any senior at high risk for cardiovasculardisease or who is taking a statin medication for cholesterol.• Vitamin B12Vitamin B12 becomes more difficult to digest and absorb as we age. B12 isimportant for the health of the brain and nervous system. It can be taken as asublingual tablet or drops to improve absorbability.• Vitamin DIf your multivitamin contains less than 1,000 iu of vitamin D, consider additionalsupplementation. Vitamin D supports the health of bones and the immunesystem.Seniors should take 1,000 – 2,000 iu per day.Because every individual is unique, there may be other supplements that could beadded for your needs. Pharmaca offers free nutritional advice from our team ofhealthcare practitioners. Stop in so we canl help you FEEL BETTER!