HealthyLife Articles

Tag: Healthy Aging Tips

Create Your Ethical Will

WELL-BEING

You may not be able to take it with you, but you can let the generations to come know what you valued if you create an ethical will.

An ethical will can be a vital component of an estate plan because it reflects your concerns and hopes for the next generation. Most wills mainly focus on distributing assets and deciding who gets what. An ethical will provides families with the chance to know their loved ones better and for the writer to express what often goes unsaid.

1. What values or beliefs are of special significance to you? Why?

2. What are your wishes and hopes for the generations that follow you?

3. What are your greatest life lessons? How have they influenced you?

4. Do you have any regrets?

© American Institute for Preventive Medicine

January 23, 2026
Tips For Good Digestion

Mature Health: Over Age 50

Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

If you are prone to digestive problems, follow these tips.

* See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

* Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

* To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

* Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

* Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

* Avoid wearing tight clothing around your waist at mealtime.

* Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
Aging In Place For Older Adults

FAMILY LIFE

Many people have a loved one who is an older adult. Sometimes an older adult may wish to stay in their home as they get older. This is possible for many older adults with some support from family members or friends.

Here are some ways to help an older loved one stay in their home:

*Be sure they can get around.Some adults may need a walker or electric scooter. Sometimes Medicare will help cover the cost of these mobility aids.

*Help them find things to do.It can be boring and lonely at home alone. Help them learn how to do video calls with family and friends. When it’s safe to do so, help them get involved at a local senior center.

*Get them daytime help if needed.Some people may need help with personal care, such as washing their hair. If a family member can’t be there each day, consider hiring a trained aide that can help them with everyday needs.

*Consider an emergency alert system.This can call for help if your loved one falls or gets hurt.

*Keep nutrition in mind.Be sure your loved one can get healthy food from the grocery store. Consider meal delivery services in your area that may be free or low-cost.

*Make sure they go to appointments.Regular checkups are important, especially if the person has any health conditions. Drive them to their appointments if needed.

*Check up on bills.Make sure their bills for insurance, utilities and other needs are getting paid on time. Find out what bills they have and offer to help get them organized and paid. Talk to them about scams, too. Tell them not to give out their social security number or other information to anyone over the phone.

*Get rid of fall hazards.Consider ramps instead of stairs at the front door. Put grab bars in showers and bathtubs. Put plenty of night lights around their house and remove loose rugs from the floor. Encourage them to wear supportive shoes or non-slip socks around the house.

Source: National Institute on Aging

© American Institute for Preventive Medicine

January 23, 2026
Healthy Aging

Mature Health: Over Age 50

Physical activity is a cornerstone of healthy aging. Studies show people who exercise regularly live longer and may live better, without pain or disability.

If you exercise on a regular basis, good for you! Keep it up! If not, now is the time to start. Check with a doctor before you begin an exercise program. Choose activities you can do and enjoy. Start out slowly and progress slowly. Some exercise is better than no exercise.

Research shows that eating a Mediterranean-style diet has both physical and mental health benefits that support healthy aging. This eating style includes plenty of vegetables and fruit, whole grains, healthy fats, more fish and less processed foods.

Staying mentally active is linked to physical and mental health and may reduce the risk of Alzheimer’s disease. Find ways to lower stress and increase emotional well-being.

Exercise your memory and your mind. Continue to learn new things. Read. Join a club.

© American Institute for Preventive Medicine

January 23, 2026
Help For Bladder Control

Mature Health: Over Age 50

Many people are inconvenienced and embarrassed by urinary incontinence-they leak urine when they laugh, cough, sneeze, or lift heavy objects.

Incontinence can be caused when muscles used to control the bladder weaken due to childbirth or prostate surgery. Neurological complications caused by injury or stroke, or neurologic disease (like multiple sclerosis) can also weaken bladder control. So can diabetes. But the most common cause of urinary incontinence in the older population is what doctors call urge incontinence or bladder instability: Frequent, involuntary bladder contractions release small amounts of urine.

If urinary incontinence is a problem for you, see a urologist, a doctor who specializes in problems and diseases of the urinary system. Medications, biofeedback bladder training, exercise, or surgery can improve or cure urinary incontinence.

To help manage urinary incontinence:

* Empty your bladder at least every 2 hours.

* Avoid highly spiced foods, which irritate the bladder. Avoid caffeine and alcohol at least 4 hours before bedtime.

* Practice Kegel exercises to improve bladder control. To feel the muscles to be exercised, practice stopping the flow of urine.

Then practice the following three exercises.

* Squeeze these muscles for 3 seconds, then relax the muscles for 3 seconds. Do this ten times, three times a day.

* Squeeze and relax the muscles as quickly as possible. Repeat ten times, three times a day.

* For women only: Imagine pulling up a tampon in the vagina. Hold for 3 seconds. Then bear down as if having a bowel movement, holding for 3 seconds.

* If you wear sanitary pads or incontinence pads, change them often to prevent odor and infection.

© American Institute for Preventive Medicine

January 23, 2026
Help For Hearing Loss

Mature Health: Over Age 50

Do people seem to mumble a lot lately? Do you have trouble hearing in church or theaters? Do you lose the thread of conversation at the dinner table or at family gatherings? Does your family repeatedly ask you to turn down the volume on the TV or radio?

These are signs of gradual, age-related hearing loss called presbycusis. High-pitched sounds are especially difficult to discern. Another way to detect this problem is to hold a watch to your ear. If you can’t hear it ticking, see an otolaryngologist (a physician who treats disorders of the ear, nose, and throat) or an otologist (a physician who specializes in ear disorders).

You should also get help if one or both ears ring continuously, or if loud noises cause pain in your ears.

Hearing loss from presbycusis cannot be restored, but hearing aids. along with the following self-help methods, are helpful.

* Ask people to speak clearly, distinctly, and in a normal tone.

* Look at people when they are talking to you. Watch their expressions to help you understand what they are saying. Ask them to face you.

* Try to limit background noise when having a conversation.

* In a church or theater, sit near, but not in the front row. Sit in the third or fourth row with people sitting around you.

* To rely on sight instead of sound, install a buzzer, flasher, or amplifier on your telephone, door chime, and alarm clock.

Also, an audiologist (hearing therapist) may be able to show you other techniques for “training” yourself to hear better.

© American Institute for Preventive Medicine

January 23, 2026
Hospice Care

Mature Health: Over Age 50

Hospice care is for people with a terminal illness. To enter a hospice program (and to receive Medicare benefits), a doctor’s diagnosis is required stating that life expectancy is no more than about 6 months. No efforts are made to prolong life or to hasten death. The patient is kept comfortable and pain free. Hospice eases the process of dying. Most referrals for hospice come from doctors. Hospice care may be provided in:

* The home. Eighty percent of persons enrolled in hospice are cared for at home.

* A hospital

* A nursing home

* A hospice facility

The bulk of care, especially with home hospice, is usually given by family members and friends. It is supported by a hospice care team which includes doctors, social workers, therapists, volunteers, clergy, nurses, and family members. The team plans care that ensures quality of life. {Note: VA offers Hospice & Palliative Care.}

Most health insurance plans include the option of hospice care. Medicare and Medicaid cover the costs if the facility or hospice organization is certified by them. Under Medicare, the length of stay is two 90 day benefit periods. This may be followed by a 30 day period. Extensions are available. Persons must be certified to be terminally ill at the start of each period.

Sometimes patients are charged if they do not qualify for reimbursement. Hospice care is based on need. No one is rejected for lack of finances.

Some advantages to hospice care include:

* Availability of 24 hour a day, 7 day a week assistance. This is true for hospice care in hospitals, nursing homes, and hospice facilities. Find out if the home hospice program offers this service.

* Respite for family caretakers when care is given in the home

* Emotional comfort and support by trained hospice staff and volunteers

* Bereavement counseling

Resources

The National Hospice and Palliative Care Organization

1-703-837-1500

www.nhpco.org

© American Institute for Preventive Medicine

January 23, 2026
Housing Options

Mature Health: Over Age 50

Some people find the upkeep for a house too demanding. Health concerns may not allow some people to meet these demands. Consider other housing options:

* Condominium. This is a townhouse or apartment that is privately owned. A fee is charged to cover maintenance of items like the lawn, swimming pool, etc.

* Co-Operative. This is a housing facility where everyone owns a share. People live in unit apartments and vote on key issues.

* Rental. A landlord takes care of maintenance. Residents pay a monthly rental fee plus a security deposit.

* Retirement Community/Assisted Living Facility. Residents live independently, but have services available to them. These include recreation activities, meals served in a common area, transportation. Often a social worker or counselor is on site. There may be age restrictions.

* Federal Housing. This is independent living for those over 62 years old with low to moderate incomes.

* Group Housing/Adult Custodial Care Homes. These provide room and board for those in need of nonmedical care. Help with daily living makes this option well suited for Alzheimer’s patients.

* Life Care at Home (LCAH). Services are given in one’s own home. Start up and monthly fees apply. A manager personalizes a program of care to meet the client’s needs.

* Intermediate Care. This is a residence for those who should not live alone, but can manage simple personal care, like dressing. Meals are provided. Cleaning services and nursing care are offered on site.

* Nursing Homes. These are designed for people who require care 24 hours a day. These are medically supervised. Find and compare nursing homes in your area atwww.medicare.gov/NHCompare/home.asp.

© American Institute for Preventive Medicine

January 23, 2026
What To Do About Liver Spots

Mature Health: Over Age 50

Years spent soaking up the sun can result in circular patches of light brown pigmentation, called liver spots or age spots, on your face, arms, neck, and the back of your hands. Liver spots have nothing to do with the liver, though; they’re “superfreckles”-areas of dark pigment triggered by overexposure to the sun. Here’s what you can do to minimize liver spots.

* Apply a concealer (cover-up cream) that matches your skin tone.

* Always apply a sunscreen lotion with a sun protection factor (SPF) of 15 or higher 30 to 45 minutes before you go outdoors.

* Apply an over-the-counter bleaching cream to the discolored areas. (These products can take months to work and lighten spots only slightly.)

If these tactics don’t help, consult a dermatologist. He or she may recommend one of the following medical treatments for liver spots.

* A prescription bleaching cream.

* A prescription peeling cream, like Retin-A.

* Chemical peels (a mild acid is applied with a cotton swab to each patch of pigment).

* Dermabrasion (the skin is numbed, then rubbed with a high-speed electrical device).

These treatments all produce some discomfort and sometimes leave a permanent white spot where the skin has been treated, however.

© American Institute for Preventive Medicine

January 23, 2026
Make The Most Of Mealtime

Mature Health: Over Age 50

Mealtime is something to look forward to. But for some older adults, especially men living alone, preparing meals can be both awkward and troublesome. This can lead to the “tea and toast” syndrome of skipped or unbalanced meals. Hit-or-miss eating habits can, in turn, lead to loss of energy and malnutrition. Coupled with the fact that older adults often need more calcium than other folks (for strong bones), more fiber (to prevent constipation), and adequate supplies of other important dietary components, poor meal habits can directly affect your health.

Here are a few hints to make preparing meals and eating meals more pleasant and convenient.

* Make a list before you shop for food. Include fish, poultry, lean meats, nonfat dairy products, whole-grain breads and cereals, fresh fruits and vegetables.

* When you shop for meat or produce, ask a store clerk to cut or repackage large quantities into smaller single- or double-serving portions.

* Take advantage of salad bars in supermarkets. They’re a convenient way to incorporate fresh vegetables into your diet.

* Buy some back-up supplies of nutritious foods-like tuna canned in water or low-salt soups-for days when you don’t have the time or inclination to cook a full meal from scratch.

* Read labels. Avoid foods high in fat, salt, and sugar. These ingredients contribute to many of the chronic health problems that affect people after age 40.

* Prepare double portions of main dishes, so you can reheat leftovers a day or two later.

* Share shopping, meal preparation, and meals with a friend or neighbor.

© American Institute for Preventive Medicine

January 23, 2026