Staying Active with Medical Guardian: Your Partner in Motion

As winter approaches and the days get shorter, you may envision yourself entering a hibernation period of sortssleeping for longer periods and more soundly. However, for many people, the same sleep struggles that plague them during the summer persist throughout the winter. They may get worse because there is less daytime light.It is normal for your sleep patterns to change as you age. However, if youre chronically struggling to fall asleep at night or to stay asleep, it could negatively impact your health. Read on to learn actionable ways to get better sleep, including routines to follow if youre not getting enough sleep.How Your Sleep Changes With AgeSleep is a vital activity in every stage of life; however, how your body processes its horizontal hours fluctuates as you age. According to the Sleep Foundation, the aging process comes with changes in the hormones that drive your bodys circadian clock. You may find that you feel tired at different points during the day, shifting your schedule to falling asleep earlier in the day and waking up earlier in the morning. You may experience more nighttime awakenings (experts note that older people wake up three to four times each night, on average) and fewer periods of deep sleep. You may also get less exposure to daytime light as you age, which can affect your sleep hormones and quality of sleep.How Much Sleep Should You Be Getting?All of the changes in sleep that come with aging can impact the number of total hours that you sleep each day. However, its important to know that the National Sleep Foundation still recommends seven to eight hours of nightly sleep for adults over age 65. Its important to keep an eye on your sleep habits and try to reach this target because sleep is an important part of your overall health. Researchers have shown that getting less sleep is linked to a higher likelihood of chronic disease, particularly if you are getting five or fewer hours.How to Get Better Sleep as You AgeWhen you cant sleep, it can feel defeating. You may want to make a change in your daily routine but then struggle to have the energy to do so. Luckily, you can take many simple, actionable steps to get better sleep as an aging adult. This includes things you can do during the day to prepare your body to sleep better at night and also things you can do during your bedtime routine. Taken together, all of these healthy habits are known as sleep hygiene.According to the U.S. Centers for Disease Control and Prevention (CDC), here are the top sleep hygiene actions you can take to improve your daily routine and nightly slumber:Stay consistent with your sleep. This means that you should set a regular bedtime and wake-up time for yourself that does not vary daily, including on the weekends. Avoiding daytime naps can also help you sleep for longer periods at night.Exercise during the day. Exercise can help your body properly tire out and make it easier for you to fall asleep at night. Exercise is especially helpful if you are outside and exposed to natural sunlight because research has shown that light exposure during the day can decrease nighttime awakenings in older adults.Avoid consuming the top insomnia culprits. Drinking caffeine late in the day, drinking alcohol, and eating big meals before bed can all rob you of quality sleep.Keep your bedroom quiet and dark. Your sleeping space should be simple, without distracting computers, TVs, or other electronic devices.The experts at the American Academy of Sleep Medicine (AASM) also emphasize the importance of reducing your fluid intake before going to bed, as having to get up frequently during the night to use the restroom can disrupt your quality of sleep. Its also important to avoid trying to force sleep. AASM experts note that you should only go to bed if youre actually sleepy, and that you should get out of bed and do a quiet activity (without screens or light exposure) if you havent fallen asleep after 20 minutes.What to Do if Youre Not Getting Enough SleepSleep changes are a natural part of aging, but chronic sleep deprivation is not inevitable. In fact, chronic insomnia can interfere with your mood and your energy level, and it can even increase your risk of falls. If youre worried, youre not getting enough sleep, you may benefit from keeping a sleep journal that documents your daily routine. Take note of the nights that you sleep better (documenting your activities and when you consumed specific foods and drinks), as well as the nights that sleep is more difficult. Use the above tips to modify your sleep routine and, if youre still struggling after these tweaks, make sure to check in with your medical doctor. At Medical Guardian, we understand the importance of sleep when it comes to your overall quality of life. Our top-rated medical alert systems can provide several benefits to keep you well, including fall prevention (protection even when you sleep). To learn more, contact us today.

As we age, our bones become more brittle and susceptible to fractures, and for some, this can lead to the condition known as osteoporosis. It's important to assess your bone health, understand your risk factors for weakened or broken bones, and take action now to prevent or manage the condition. In this blog post, we have gathered valuable insights from American Bone Health, a nonprofit organization dedicated to raising awareness about bone health and providing guidance on safeguarding your bones. Join us as we delve into the crucial topics of osteoporosis, including risk factors, prevention strategies, and effective management techniques. Discover actionable steps to maintain healthy and strong bones, ensuring a resilient skeletal system throughout your life. What is Osteoporosis? Osteoporosis is a condition that causes bones to become weak and brittle, which can lead to fractures. Age, gender, and family history are all important risk factors for osteoporosis. Women are more likely than men to develop this condition, and the risk increases as we age. If you have a family history of osteoporosis, you may be more susceptible to this condition. There are steps we can take to prevent or manage osteoporosis. Eating a healthy diet that includes plenty of calcium and vitamin D is important for maintaining strong bones. Regular exercise, especially weight-bearing exercises like walking or dancing, can also help to keep your bones strong. Everyoneat every ageshould talk with their healthcare provider about their bone health.  If you or a loved one is at risk for osteoporosis, it's important to talk to your healthcare provider about getting screened and tested. For those who are diagnosed with osteoporosis, there are medications and other treatments available that can help manage this condition and reduce the risk of fractures. Osteoporosis is also associated with an increased risk of falling. Along with exercises and fall prevention techniques, a medical alert device can ensure that you can get help quickly if needed and mitigate further impact to your bone health. At Medical Guardian we offer a range of devices and services to help you stay safe and independent. If you let one of our safety consultants know you have or are at risk for Osteoporosis, we can help you find the best device for your lifestyle.   What is Osteopenia?Osteopenia is a condition in which bone mineral density is lower than normal but not low enough to be classified as osteoporosis. Essentially, it's a precursor to osteoporosis. While osteopenia is not as severe as osteoporosis, it is still a concern because it can increase the risk of developing osteoporosis and fractures. Osteopenia can occasionally be more difficult to manage than osteoporosis as it often goes undetected and untreated. Unlike osteoporosis, which is typically diagnosed using a bone mineral density test, osteopenia may not be detected until a fracture occurs. By the time osteopenia is diagnosed, bone loss may have already progressed, making it more difficult to treat. Osteopenia is more common than osteoporosis and affects a larger population of people, including younger individuals. This means that there may be a greater number of people with undiagnosed osteopenia who are at risk for developing osteoporosis and fractures. It's important to take steps to prevent and manage bone loss. Here are a few steps you can take to reduce your risk of osteopenia and osteoporosis. Get enough calcium and vitamin D  Calcium and vitamin D are essential for maintaining strong bones, so make sure you're getting enough of both in your diet. Good sources of calcium include dairy products, leafy greens, and fortified foods. Vitamin D is produced in the body when skin is exposed to sunlight, but it can also be found in fatty fish and fortified foods. Exercise regularly  Weight-bearing exercises such as walking, jogging, dancing, or lifting weights can help build and maintain bone density. Aim for at least 30 minutes of moderate exercise most days of the week. Quit smoking  Smoking is bad for your bones, as well as your overall health. Smoking has been linked to decreased bone density and increased risk of fractures, so quitting smoking can help reduce your risk of osteoporosis. Limit alcohol consumption  Heavy alcohol consumption has been linked to decreased bone density and increased risk of fractures. If you choose to drink, do so in moderation and limit your intake to no more than one drink per day for women and two drinks per day for men. Be mindful of medications  Certain medications, such as corticosteroids and some anticonvulsants, can increase the risk of osteoporosis. Talk to your healthcare provider about the potential side effects of any medications you're taking and discuss alternatives if necessary. By making these simple lifestyle changes, you can help protect your bone health and reduce your risk of developing osteoporosis and osteopenia. If you're concerned about your bone health, take the American Bone Health Fracture Risk Calculator. You can see your results right away and then take them to your healthcare provider to start a conversation about additional steps to maintain strong bones.  Click here to take the quiz: AmericanBoneHealth.org/frcmedguardianFor more information about bone health, visit AmericanBoneHealth.org  

Looking for the fountain of youth? We may have found it by becoming a volunteer! It turns out that volunteer work comes with many emotional, mental, and physical health benefits, including better cognition, a longer life, and reduced depression.  Nearly 25% of people who volunteer are over the age of 65. Heres a look at some of the top benefits of volunteer work and volunteer opportunities in your area that welcome older adult volunteers.  Volunteering gives you purpose  Having a sense of purpose is essential for good health and overall well-being. As we grow older, our understanding of purpose may feel like it is starting to fade. While our children may rely on us less or we retire from our jobs, this only offers us more time to dedicate to our passions.  Volunteering can provide a sense of purpose, but be sure its linked to a cause you care about. You may rely on the people you help while volunteering to show up and offer your much-valued time and support.  Volunteering reduces social isolation Studies show that many older adults become more isolated as they age. Adults who are socially isolated are at a 64% risk of developing dementia and at a 29% risk of premature death. They are also more likely to experience psychological distress.  Fortunately, volunteer work is one way to reduce social isolation by way of new friends and increased social opportunitiesespecially if you join volunteer groups with other older adults.  According to a report from AARP, nearly two-thirds of volunteers who stayed engaged in a community service program for older adults called Senior Corps experienced reduced feelings of isolation. According to the Administration for Community Living, 84% of Senior Corps volunteers said they experienced improved or stable health after spending two years in the volunteer program.  It even lowers blood pressure ...  Yes, its hard to believe, but volunteering helps lower blood pressure. An estimated 70% of adults in the United States aged 65 and older suffer from high blood pressure. High blood pressure increases the risk for a large number of life-threatening complications, including stroke, heart failure, and dementia. However, research shows that volunteer work not only reduces high blood pressure in older adults but also contributes to increased psychological well-being.  If you suffer from high blood pressure, volunteer work may be an ideal complement to your current treatment. Ask your doctor about the safest types of volunteer work you can do based on your health condition. You could also use a wearable device or medical alert with GPS from Medical Guardian to keep you connected to emergency medical services in the event you need helpregardless of whether at home or away.  And it reduced depression!  An estimated 70% of older adults with depression who volunteer said their depression symptoms improved after their first year of volunteering, reports the AARP. Volunteer work can help combat many symptoms of depression, including anxiety and sadness. It does this by improving access to social and psychological resources, which are shown to fight negative moods such as depression and anxiety.  New research suggests that people who volunteer are generally more satisfied with their lives and rate their overall health as better compared with people who dont volunteer. Additionally, people who volunteer at least once per month report better mental health than those who volunteer less frequently or not at all.  Volunteering extends life Reduced depression, a sense of purpose, and lower blood pressure can potentially add years to your life. When combined, the health benefits associated with volunteering may help extend your lifespan.  Dont want to leave your house? Volunteer opportunities are available both in-person and virtually. Virtual volunteering is ideal if you live in a rural area or have a health condition that prevents you from leaving home.  Your healthcare provider, community center personnel, or caregivers are great resources for local volunteer opportunities. Or you could read this article on how to find volunteer options. You can also look into the following volunteer programs that seek out older adults for volunteering:  Senior Corps with AmeriCorps  Elder Helpers  Habitat for Humanity  National Park Service  Meals on Wheels  Feeding America  Road Scholar  Humane Society   At Medical Guardian, we aim to empower you to live a life without limits. We offer a medical alert with GPS and several other wearable devices for aging adults who want to stay active and healthy while enjoying their favorite activities and volunteer work. Contact us today 800-668-9200 to learn about our products and services.