Winter Wellness for SeniorsBy Patrick Troumbley, MS, CSCSBalancing the 8 Pillars of Wellness for Seniors in Winter: Evidence-Based Insights Introduction As winter descends, the well-being of seniors becomes a paramount concern. Aging individuals must navigate the unique challenges that colder temperatures and reduced daylight hours bring. This article delves into the intricacies of balancing the 8 pillars of wellness for seniors during the winter season, substantiating insights with scholarly references. Physical Wellness Physical wellness, a cornerstone of senior health, demands careful attention during winter. Maintaining physical activity is essential for avoiding the adverse effects of inactivity and cold weather. A study by de Rezende et al. (2014) emphasizes the importance of regular physical activity for seniors, citing its role in reducing the risk of chronic diseases. Indoor exercises like yoga and chair exercises, as recommended by the American Heart Association (2021), offer viable options to stay active during winter. Mental Wellness The winter months often usher in feelings of isolation and seasonal affective disorder (SAD). A study by Melrose (2015) underscores the prevalence of SAD among older adults. Engaging in cognitive stimulation activities can alleviate symptoms. Seniors can find solace in local clubs, virtual classes, and community events, as advocated by Forrester (2017), who highlights the significance of social engagement in mitigating SAD symptoms. Emotional WellnessEmotional wellness hinges on effective emotional regulation. Mindfulness and relaxation techniques are integral components of emotional wellness. A systematic review by Rusch et al. (2019) supports the efficacy of mindfulness-based interventions in reducing stress and anxiety. Seniors can access mindfulness resources and guidance on emotional wellness through organizations such as Seniors Blue Book Utah. Social WellnessMaintaining an active social life is pivotal for seniors. The adverse effects of social isolation on senior well-being have been extensively documented (Holt-Lunstad et al., 2015). Seniors are encouraged to participate in local clubs and community events, as promoted by Senior Expos, to foster social connections. Intellectual Wellness Intellectual wellness necessitates ongoing learning and mental stimulation. Seniors can embrace hobbies like reading and learning new languages to foster intellectual growth. A study by Verghese et al. (2003) associates intellectual engagement with a reduced risk of cognitive decline in aging individuals. Occupational Wellness Occupational wellness transcends traditional work and relates to engaging in purposeful activities. Volunteering, as explored in a study by Okun et al. (2016), offers seniors a sense of purpose and fulfillment. Seniors can explore volunteer opportunities through organizations like Seniors Blue Book Utah. Environmental Wellness Winter introduces environmental challenges, such as slippery sidewalks and heating concerns. Seniors must ensure their living environments are safe and comfortable. The National Institute on Aging (2021) provides valuable tips for creating senior-friendly environments. Spiritual Wellness Spiritual wellness revolves around finding meaning and purpose in life. Engaging in spiritual practices, such as meditation and prayer, can provide solace and inner peace. A study by Carlson et al. (2016) explores the positive effects of mindfulness-based spiritual practices on well-being. Conclusion Balancing the 8 pillars of wellness is paramount for senior well-being, especially during the winter months. Evidence-based insights emphasize the need for regular physical activity, cognitive stimulation, social engagement, and emotional regulation. Seniors can access resources and information from reputable organizations like Seniors Blue Book Utah and Senior Expos to aid in their pursuit of wellness. By integrating these scholarly insights into their winter routines, seniors can not only survive but thrive during this season, enjoying a life marked by health, happiness, and purpose. References: American Heart Association. (2021). Recommendations for Physical Activity in Older Adults. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-older-adults Carlson, L. E., et al. (2016). Mindfulness-based interventions for coping with cancer. Annals of the New York Academy of Sciences, 1373(1), 5-12.de Rezende, L. F. M., et al. (2014). Physical activity and preventable premature deaths from non-communicable diseases in Brazil. Journal of Public Health, 36(3), 514-522. Forrester, A. (2017). Seasonal affective disorder in older adults: improving mood and well-being through leisure interventions. Activities, Adaptation & Aging, 41(1), 39-53. Holt-Lunstad, J., et al. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237.Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, 1-6.National Institute on Aging. (2021). Winter Safety Tips for Older Adults. https://www.nia.nih.gov/news/infographics/winter-safety-tips-older-adults Okun, M. A., et al. (2016). Volunteering by older adults and risk of mortality: A meta-analysis. Psychology and Aging, 31(6), 634-645. Rusch, H. L., et al. (2019). A randomized controlled trial of the effects of mindfulness-based stress reduction on posttraumatic growth among survivors of interpersonal violence. Journal of Traumatic Stress, 32(6), 936-946. Verghese, J., et al. (2003). Leisure activities and the risk of dementia in the elderly. New England Journal of Medicine, 348(25), 2508-2516.Patrick Troumbley, MS, CSCS

Top Tips for Reducing Elderly Anxiety at NightTrying to reduce elderly anxiety at night for a loved one? Read our top tips for the best ways to minimize elderly anxiety at night and improve their sleep quality.Alt Text: An Elderly Man Reminiscing (Image Source)Do you have an elderly loved one who experiences anxiety at night? Unfortunately, anxiety can become more common and impactful as we age, causing sleep disturbances and other issues. However, there are strategies that caregivers can use to help reduce anxiety in the elderly at night. This article will discuss tips for reducing elderly anxiety at night, including creating a relaxing environment, engaging in relaxation techniques, and utilizing innovative technologies. Read on to learn about assisting your senior family member in coping with their anxiety at night and improving their sleep quality.Related: Three Things to Consider When Taking Care of Your ParentsUnderstanding Elderly Anxiety at NightTo fully grasp nighttime anxiety in older adults, we must examine its causes and symptoms.The Causes of Anxiety in the Elderly at NightThere are various causes of anxiety in the elderly at night, some of which include:Health Concerns - Older adults may have concerns about their health, chronic illnesses, pain, and other age-related issues that can cause anxiety and worry at night.Loss of Independence - Aging can cause a loss of independence, which can be emotionally distressing and lead to anxiety.Fear of Falling - Older adults are at an increased risk of falling, which can cause anxiety and fear, especially at night when it is dark, and visibility is low.Loneliness and Isolation - Many older adults live alone, which can lead to feelings of loneliness and isolation. These feelings can heighten at night with less social interaction and distractions.Financial Concerns - Older adults may worry about their financial stability, especially if they are retired and living on a fixed income.Medications - Certain medications can cause side effects such as insomnia, nightmares, and anxiety, which can be more pronounced at night.Cognitive Decline - As people age, Alzhermers, dementia, and cognitive decline can occur, which can cause confusion, disorientation, and anxiety at night.Past Traumatic Experiences - Older adults may have experienced traumatic events in their past, such as war, abuse, or loss of loved ones, which can cause anxiety and flashbacks at night.Click Here to see how teleCalm can stop late night calls!Identifying Anxiety Symptoms in Older AdultsAnxiety symptoms can manifest differently in older adults compared to younger individuals. Some common symptoms of anxiety in the elderly include:Excessive Worrying - Elderly individuals may excessively fret over health, finances, and various life aspects.Physical Symptoms - Anxiety may induce symptoms like increased heart rate, perspiration, trembling, and shortness of breath.Sleep Disturbances - Seniors with anxiety might struggle with falling asleep, maintaining sleep, or awakening too early.Irritability and Restlessness - Anxiety can lead to feelings of irritability, agitation, and restlessness in older adults.Avoidance Tendencies- Some seniors with anxiety might evade situations that exacerbate their anxious feelings, such as social gatherings or leaving the house.Memory Challenges - Anxiety can impact memory and focus, posing concerns for elderly individuals experiencing cognitive decline to some extent.Physical Complaints - Anxiety can cause physical complaints such as headaches, gastrointestinal problems, and muscle tension.Late-Night and Repeated Calling - It is important to note that according to WebMD, these symptoms can also indicate other medical conditions, and a proper evaluation by a healthcare professional is necessary to determine the underlying cause.Top Tips for Reducing Elderly Anxiety at NightHere are some tips that can help reduce elderly anxiety at night:1 Using teleCalm's Repeat Dialing FeatureWith just a few simple steps, you can customize your preferences in the teleCalm Caregiver App to stop compulsive and repeated calls.Features of teleCalm's Repeat Dialing include:Customizable Settings: Choose the number of calls (2-5 times) and the specified period of time (15-60 minutes) before repeat dialing is activated.NotificationsGentle Messages to Your Loved OneNo Additional CostAlt Text: An Elderly Woman In Her Room (Image Source)2. Using teleCalm's Quiet Hours FeatureThe teleCalm's Quiet Hours feature can block incoming and outgoing calls during specific times. Here's how the Quiet Hours feature works:Customizable Settings - You can customize Quiet Hours in the teleCalm Caregiver App to activate during specific times, such as Nighttime Quiet Hours from 10 pm to 7 am.Default or Personalized Messages - Your loved one will hear a default message during Quiet Hours. You can also record a personalized message in your voice to reassure them.Easy to Set Up - Activate Quiet Hours under the Settings screen in the teleCalm Caregiver App. Select the time ranges for Daytime and Nighttime Quiet Hours. You can also adjust or turn off Quiet Hours anytime in the app.3. Establishing a Regular Sleep RoutineA consistent sleep schedule can help improve sleep quality and reduce anxiety at night. Encourage the elderly to go to bed and wake up at the same time every day.4. Creating a Calming Sleep EnvironmentMake sure the bedroom is comfortable, quiet, and dark. Encourage the elderly to create a peaceful atmosphere by playing soothing music, using aromatherapy, or using a white noise machine.5. Limiting Caffeine and Alcohol IntakeEncourage the elderly to avoid caffeine and alcohol before bedtime, as these substances can interfere with sleep quality and contribute to anxiety.6. Developing a Relaxation RoutineMeditation, deep breathing, and progressive muscle relaxation can help reduce anxiety and promote relaxation before bedtime.7. Addressing Underlying Medical ConditionsAddress any underlying medical conditions contributing to anxiety at night, such as pain, urinary urgency, or respiratory distress.8. Talking to a Healthcare ProfessionalEncourage the elderly to seek professional help if their anxiety at night is severe or interfering with their daily activities. A mental health professional or physician can provide appropriate treatment options.Click Here to Contact teleCalm Today and Start Stress Free Phone Service!Alt Text: An Elderly Gentleman Holding a Colorful Ball (Image Source)Use a Mixed Approach to Help Combat Elderly Anxiety at NightElderly anxiety at night is a common issue that can significantly impact their quality of life. Fortunately, there are several strategies that caregivers can use to help alleviate anxiety in the elderly at night, such as establishing a regular sleep routine, creating a relaxing environment, engaging in relaxation techniques, and seeking professional help. Additionally, teleCalm offers solutions such as the Repeat Dialing feature, which can help reduce compulsive and repeated callsthe Quiet Hours feature, which blocks incoming and outgoing calls during specific times. With a mixed approach incorporating lifestyle changes and innovative technologies, caregivers can help their loved ones manage anxiety and improve their overall well-being.Related: My Mom is Calling at 3AM

Caring for a senior loved one is rewarding but challenging. Family caregivers handle various tasks and face emotional strain. Respite care provides temporary relief, allowing family caregivers to recharge and attend to their needs. It offers short-term care, ensuring quality care for senior loved ones. Caring for a senior loved one can be a rewarding yet challenging responsibility. The responsibilities of a family caregiver can include household tasks, self-care, supervision, and mobility to emotional and social support. The demands of providing care can take a toll on family caregivers' physical, emotional, and mental well-being. This is where respite care comes ina service that offers temporary relief and support, allowing them to take a much-needed break to recharge and attend to their needs.Respite care is a form of short-term, temporary care that can be provided in various settings, including in-home, at a care facility, or within a community-based program. Its primary purpose is to offer family caregivers a period of rest, relaxation, and time away from their caregiving duties while ensuring their loved ones receive quality care in a safe environment. This type of care can range from a few hours to several days or weeks, depending on the needs and preferences of the caregiver.An NIH National Library of Medicine study reports that 86.5% of caregivers found that helping care for a loved one gave them the satisfaction that their loved one is well cared for. However, it is essential to also take care of oneself so we can take care of others. One of the key benefits of respite care is that it helps prevent caregiver burnout. Respite care allows family caregivers to step away temporarily and recharge and enabling them to provide better care for a loved one in the long run.Respite care is also beneficial for the one receiving care. It allows seniors to interact with new caregivers and experience different environments, enhancing their socialization skills and overall well-being while offering a sense of independence and a chance for seniors to build new relationships and support networks.When considering respite care, it is important for family caregivers to plan and prepare ahead of time and communicate their needs and expectations to respite care providers and ensure they have all the necessary information about their loved one's medical condition, daily routine, medications, and preferences, whether a walk in the park or a joy ride to meet a group of friends. Respite care plays a vital role in supporting and providing relief to family caregivers. It allows them to take a break from their caregiving responsibilities, preventing burnout and promoting their overall well-being. It also provides benefits to seniors by providing them with new experiences, social interactions, and support networks. Quiz: Is It Time for Respite Care?Take a moment to answer some questions to help determine if respite care is an option that would benefit you and your loved one.1. How frequently do you feel overwhelmed or exhausted by your family caregiving responsibilities?a) Rarely or neverb) Occasionallyc) Frequentlyd) Almost constantlyAnswer: If you selected options c) Frequently or d) Almost constantly, it may be an indication that it's time for respite care. Taking breaks and seeking support can help prevent burnout. 2. Are you experiencing physical or mental health issues due to the demands of your role as a family caregiver?a) No, I am managing wellb) Yes, but it's manageablec) Yes, and it's impacting my well-being significantlyAnswer: If you chose option c) Yes, and it's impacting my well-being significantly, it may be beneficial to consider respite care to prioritize your health and well-being. 3. Are you finding it challenging to balance caregiving for a loved one with your personal and social life?a) No, I have a good balanceb) It's sometimes challenging, but I can managec) It's extremely difficult to find a balanceAnswer: If you selected option c) It's extremely difficult to find a balance, respite care can provide you with the opportunity to take time for yourself and maintain a healthy work-life balance. 4. Have you noticed signs of caregiver stress or burnout, such as increased irritability, sleep disturbances, or feelings of resentment?a) No, I haven't experienced these symptomsb) I have noticed a few of these symptoms occasionallyc) I am experiencing several of these symptoms consistentlyAnswer: If you chose option c) I am experiencing several of these symptoms consistently, it's a strong indication that respite care could benefit you and help alleviate caregiver stress. 5. Do you feel guilty or hesitant about considering respite care, fearing it may imply inadequacy or failure as a caregiver?a) No, I understand it's necessary for self-careb) I have some reservations, but I see the value in respite carec) Yes, I feel guilty and worry about what others may thinkAnswer: If you selected option c) Yes, I feel guilty and worry about what others may think, it's important to remember that respite care is not a sign of inadequacy but a responsible choice to ensure your well-being. Seeking support is a sign of strength and self-awareness. Remember, this quiz is intended to provide some guidance, but it's essential to consult with a healthcare professional or support network for personalized advice regarding your family caregiving situation.  You Deserve a Break - Comfort Keepers Can Help. Taking care of a loved one can be an all-consuming job - but what will happen to him or her should you get physically ill or mentally exhausted from emotions and overwork? Comfort Keepers trained and carefully screened caregivers will provide care for your loved one, so you can fully enjoy your time away - without having to worry. Well perform household tasks, prepare meals, make sure your loved one is safe and taking medications, get him or her to appointments, and more. Call your local office today!References & ResourcesNIH National Library of Medicine Families Caring for an Aging AmericaAARP - How to Find a Caregiver Support Group That's Right for YouVA U.S. Department of Veteran Affairs The Program of Comprehensive Assistance for Family Caregivers