Common Conditions Treated

Burying our toes in the sand. Stepping barefoot on the soft grass. Putting on our favorite sandals. The summer gives us plenty of reasons to focus on our feet. But as we get older, we should also focus on their care.Our feet play a big role in our health. They keep us moving and steady. But podiatry (foot health) issues can be a problem area for older adults. About 20% of older adults deal with the symptoms of foot osteoarthritis, which include pain, aching or stiffness.Whats more, foot issues and fallsthe leading cause of injury-related deaths for those age 65 and upoften go hand-in-hand.A recent study found that the majority of older adults who received care for falls also had foot problems (such as wearing the wrong shoes, weakness or pain).The connection between our feet and our overall health as we get older is no surprise. Just like the rest of our bodies, our feet change over the yearsfrom their size and shape to issues related to the skin, muscles and joints. Conditions common among older adultslike diabetes, arthritis and goutcan affect how well our feet work.But that doesn't mean you have to stop moving! Here are four creative ways to care for your feet this summerand throughout the year.1. Try toe yogaYoga is an excellent way to strengthen and stretch our muscles, and you can do it for more than your core (abdomen area). Toe yoga is a proven way to help you get around more easily, avoid falls, boost balance and reduce pain. Focusing on the muscles of the foot improves their strength and function, and keeps other issues like shin splints and plantar fasciitis (which causes a stabbing pain near the heel) at bay.Simple toe yoga poses can usually be done sitting down. They include rolling a tennis ball under the soles of your feet, or pointing, flexing or spreading your toes. Toe yoga poses that focus on the big toewhich plays a leading role in our ability to stand and keep our balancecan also keep you moving safely. Namaste!2. Consider your toenailsTouching our toes gets trickier as we age. Once we hit 55, we lose flexibility in our upper and lower joints by about 6 degrees each decade, and that can impact any number of daily activities, including how well we tend to our toenails.Studies have long shown that caring for our toenails gets harder as we get older. This can prompt health issues. Long toenails make it difficult to properly wear shoes, exercise or complete simple tasks around the house.Thats why touching your toes daily can help keep you limber, and give you the flexibility needed to keep clipping those toenails (or painting them, if thats your thing). Work in some flexibility exercises too, like stretches for your back, inner thigh, ankle and the back of your legs.Caring for your toenails also ensures you can keep an eye on them for changes common for older adults. If you notice a difference in color, thickness or texture, this may be a sign of infection or other issues. Call or visit the doctor to report these changes.3. Switch up the sandalsWalking around in flip flops is OK if you find a sturdy pair and buy new ones each yearbut if you have issues with balance or foot pain, it's probably best to skip wearing them altogether. If you're comfortable with flip flops, use them minimally: dont walk in them all day or use them for long distance treks. Ultimately, good support is what your feet need most, and flip flops just dont cut it.Wearing flip flops may cause common foot problems like bunions, hammertoes and plantar fasciitis to get worse. Wedge heels, open-toe sandals and strappy sandals can also cause foot-related issues such as instability, skin irritation and a lack of shock absorption.But that doesn't mean you cant invest in some fun summer footwear. As you shop, look for shoes with good support, such as stiff heels and a toe box area that provides a bit of flexibility, the American Podiatric Medical Association recommends.Because the size and shape of our feet change over time, dont simply order the same size youve worn for decades. Have your feet measured professionally before you purchase sandals or flip flops, the group recommends. The association offers a Seal of Acceptance and Seal of Approval for products that promote good foot health.4. Treat your feetYour feet have served you daily for a lifetime, so treat them to regular spa days.Try a warm water soak to soothe calluses or corns and swollen feet after a long day of working in the garden. Check the water's temperature before use. Adding Epsom salts may relieve muscle pain and stress. Bonus: a warm water foot bath may help with better sleep, recent research says.Applying a daily cream to smooth and moisturize dry and cracked heels goes a long way too. For the most impact, the American Academy of Dermatology Association recommends using a moisturizer that contains 10% to 25% urea, alpha hydroxy acid or salicylic acid. For best results, apply it within five minutes of bathing.Of course, home care cant always take the place of healthcare. Regular foot exams should be part of any older adults wellness routine, allowing providers to check nail and foot health and assess for potential vascular and neurological issues, like swelling or the loss of sensation in the foot (a common issue for those with diabetes). As always, a helpful ArchWell Health doctor can guide youand keep you on your feet!The article provides information designed to complement your personal health management. It does not provide medical advice and not meant to replace professional medical advice. Linking to other websites does not imply any endorsement of the material on such websites.

10 Ways to Stay HydratedBeat the Heat with These HacksWe are often dehydrated before we even feel thirsty. We lose water through sweating, urinating, and breathing.  According to the U.S. National Academies of Sciences, Engineering, and Medicine, women should drink 11.5 cups a day, and men should drink 15.5 cups a day.Does keeping up with your fluid intake feel daunting? Read on for different ways you can stay on track from Registered Dietitian Lila Cornelio.Start Your Day with a Glass of WaterKickstart your hydration first thing in the morning with a glass of water. This can help replenish fluids lost overnight and set a good hydration habit for the day.Carry a Reusable Water BottleHaving a reusable water bottle on hand makes it easier to sip water throughout the day. Choose one that's easy to carry and holds a good amount of water to encourage regular drinking. Infuse Your Water with Fruits and HerbsAdd a burst of flavor to your water by infusing it with fruits like lemon, lime, berries, or herbs like mint and basil. This can make drinking water more enjoyable and encourage you to drink more.Eat Water-Rich FoodsIncorporate fruits and vegetables with high water content into your diet, such as watermelon, cucumbers, oranges, and strawberries. These can contribute to your overall hydration.Set RemindersUse your phone or a hydration app to set regular reminders to drink water. This can help ensure youre drinking consistently throughout the day.Opt for Hydrating BeveragesWhile water is the best option, other beverages like herbal teas, coconut water, and electrolyte-enhanced drinks can also help maintain hydration levels, especially if youre active.Monitor Your Urine ColorA simple way to check your hydration status is by the color of your urine. Light yellow indicates good hydration, while darker urine suggests you need to drink more fluids.Stay Cool with Ice PopsHomemade ice pops made from water, fruit juice, or blended fruits can be a refreshing way to boost your fluid intake while enjoying a summer treat.Hydrate Before, During, and After ExerciseIf youre engaging in physical activities, especially outdoors, make sure to drink water before, during, and after exercise to replace the fluids lost through sweat.Limit Caffeinated and Alcoholic BeveragesCaffeine and alcohol can have a diuretic effect, leading to increased fluid loss. Balance these with plenty of water to maintain proper hydration.Hydration is crucial during the summer, as higher temperatures increase the risk of dehydration. Staying well-hydrated helps regulate body temperature, supports metabolic functions, and maintains overall health, making it essential for enjoying the season safely and energetically.-Lila Cornelio, MS, RDN, LDN is a Registered Dietitian at our Florida program, Trinity Health PACE of Pensacola. With education and expertise in public health, sports nutrition, and plant based nutrition, her passion lies in educating others how to nourish their body and mind in a fast paced world.   Mercy Life of Alabama is a PACE that offers numerous services for Seniors.  Learn more by visiting their website at: https://www.trinityhealthpace.org/alabama/mercy-life-of-alabama/.

Understanding Back PainBefore diving into solutions, its crucial to understand the root causes of back pain. Back pain can result from a myriad of reasons. However, for seniors, common culprits include osteoarthritis, spinal stenosis, herniated discs, and muscle weakness. Poor posture and lack of regular exercise can also exacerbate these issues. Addressing back pain often requires a multifaceted approach that combines lifestyle changes, proper ergonomics, and targeted exercises.Lifestyle ModificationsLets start with an easy one lifestyle changes. Simple changes in daily habits can significantly provide back pain relief. You should prioritize maintaining a healthy weight, as excess pounds can strain the back. Quitting smoking is also important, as it can impair blood flow to spinal tissues, slowing down the healing process. Additionally, adopting proper posture while sitting, standing, and lifting can relieve strain on the back muscles and vertebrae. This is especially important if you sit at a desk all day or are on your feet for significant periods at a time.Ergonomic ConsiderationsCreating a back-friendly environment is essential for seniors dealing with chronic pain. Investing in ergonomic furniture, such as chairs with lumbar support and adjustable desks, can promote better spinal alignment. Mattress and pillow selection are also crucial for ensuring proper spinal alignment during sleep. To help with back pain relief, you should opt for mattresses and pillows that provide adequate support for the back and neck.Effective Exercises For Back Pain ReliefRegular exercise is one of the most effective ways to manage and prevent back pain. However, its essential to choose activities that are gentle on the spine and tailored to individual fitness levels. Here are some exercises specifically designed to alleviate back pain in seniors. Dont ever push it. If you begin to feel pain, stop.Pelvic Tilts: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor, then release. Repeat 10-15 times to strengthen the core muscles that support the spine.Partial Crunches: Lie on your back with knees bent and hands behind your head. Lift your shoulders off the floor, engaging your abdominal muscles, then lower back down. Aim for 10-15 repetitions to strengthen the core without straining the neck or lower back.Cat-Cow Stretch: Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Inhale as you arch your back, dropping your belly towards the floor (cow position), then exhale as you round your spine upward, tucking your chin to your chest (cat position). Repeat 10 times to improve spinal flexibility.Seated Spinal Twist: Sit on a chair with feet flat on the floor. Twist your torso to the right, placing your left hand on the outside of your right thigh and your right hand on the back of the chair. Hold for 15-30 seconds, then switch sides. This exercise helps improve spinal mobility and relieve tension in the back muscles.Achieve Back Pain Relief Today!Back pain doesnt have to be a constant companion for you. By incorporating lifestyle modifications and targeted exercises into your daily routine, you can find significant back pain relief and improve your quality of life. Its essential to consult with a healthcare professional before starting any new exercise regimen, especially if you have underlying health conditions. With dedication and perseverance, you can unlock the comfort and mobility you deserve. If you suffer from back pain, schedule an appointment with a VIPcare provider today and get on the path to a more comfortable tomorrow.