How to Stop Age Related Muscle Loss

Age-related muscle loss, known as sarcopenia, starts much earlier than you may think. After the age of 30, you lose as much as 3-8% of your muscle mass with each passing decade, and the decline worsens after age 60. Sarcopenia doesn’t just affect your athletic performance or how you look in a swimsuit, it also impacts your longevity. Sarcopenia is a major cause of frailty as you age and leads to falls and broken hips, and even prevents you from fully recovering after those tumbles. In other words, it can leave you enfeebled as a senior, when you should be enjoying those golden years.

The good news is, sarcopenia is avoidable and even, to some degree, reversible. Here’s how to preserve the muscle you’ve got — and get back what you’ve lost.

1.       Move it or lose it: Exercise is a no-brainer when it comes to building muscle; specifically, resistance training, which can prevent or reverse sarcopenia and helps your neuromuscular system and hormones. Resistance training also can improve an older adult's ability to convert protein to energy in as little as two weeks.

2.       Eat more protein: You want to consume leucine, which preserves body muscle and is found in higher amounts in the animal foods so if you are wondering if plant proteins fit into the mix, well, in the case of sarcopenia it doesn’t.   Good protein options are low-mercury fish, grass-fed beef and lamb, pastured eggs, hydrolyzed collagen, gelatin, and clean whey concentrate.

3.       Consume omega-3 fatty acids: Consuming omega-3 fatty acids speed up protein metabolism in your body. Eat your omega-3s in the form of wild salmon and grass-fed beef or supplement with low-mercury fish (or krill) oil. Research shows that in a matter of six months, you can increase your muscle mass by 3.6 percent with fish oil.    

4.       Balance your hormones: Hormone regulation is a key component to managing muscle mass. Estrogen preserves muscle; testosterone builds muscle; and growth hormones contribute to muscular performance — all of which assist to combat sarcopenia. The general rule of thumb is to start checking your hormone levels at age 40. 

These simple steps will provide the foundation for keeping you strong, mobile, and independent. At the end of the day, the most important thing is to be or stay active, eat healthy and supplement where needed.

Holidays and Aging Parents: 5 Red Flags to Look for

Visits with your aging parents often are a wake-up call this time of year. Perhaps you haven't seen your loved one for some time and when you do, it's startling. Aging can be a gradual process for some, but for others the changes accelerate so fast it shocks those who haven't seen them in a while. Don't wait for your loved one to bring up a need for help. Too often, they can't face it and are in denial. Those living alone are especially vulnerable as day-to-day, no one is watching. The following are 5 signs to look for that indicate it’s time to step in.

1. Unusually unkempt appearance. A change in personal appearance should not be dismissed as unimportant. Dirty clothing, lack of basic hygiene, failure to notice grooming and personal appearance signal something has changed, and they need help.  

2.  Inability to track the conversation. An aging parent who, in the past, could participate in a discussion and now can't keep up or follow what is being said is showing signs of cognitive decline. It is not "just getting old," as normal aging does not cause us to lose intelligence.

3.  Repeating one's self. Older people start to lose short-term memory when dementia is developing, and short-term memory loss is a classic sign of cognitive impairment.  If your loved one keeps asking the same question you just answered or tells the same stories over again, you have a warning that dementia could be in process.

4. Unsteady or recent falls. If your loved one seems wobbly on their feet or has had a fall, you are seeing a big red flag.  Falls are unfortunately common among elders and are often the trigger that leads to injury, hospitalization and loss of independence.

5.  Unattended paperwork around the house. Unpaid bills, collection notices and requests for renewal or information that has been ignored is a sign your parent is struggling to keep track of important paperwork and there is a need for an adult child to step in.

Many older people are terrified at the thought of being "put in a home" which they see as a form of imprisonment and loss of control. There are other options such as home care, which can be good choice, as it offers support without the need for them to move.   

Home After Surgery

You can make your recovery at home go a lot smoother if you take a little time to plan ahead. WebMd.com provides some useful advice on how to prepare for in-home recovery after your operation. First, ask your doctor what you won't be able to do at first while you're healing up, and get help from friends and family to prepare your living space.

Do I need to make changes to my house?

This depends on what kind of operation you have. If it's a complicated one, like a joint replacement or stomach surgery, you may need to tweak a few things:

Stairs. If your bedroom is upstairs, you may need to sleep on a lower floor for a while. Ask your friends or family to move your bed before you go into the hospital, or check into renting a hospital bed if you need it.

Stock your pantry. Ask your doctor if you have to stick to a certain diet. Make sure you're well supplied with the right food before you get back home.

Since you may feel tired during your recovery, prepare some meals before your operation and put them in the freezer.

Equipment. After some types of surgery, you'll need to get special gear at home. Plan ahead if your doctor tells you that you need oxygen tanks, elevated toilets, shower seats, supplies to care for your cut, or other items. Get in touch with your insurance company to see if they're part of your coverage.

How can I stay safe at home?

You need to be careful about falling after an operation. You may need to get a walker or crutches to cut down your risk of a spill. Also try these tips to avoid stumbling:

• Sleep in a bedroom near a bathroom.
• Place night lights in hallways.
• Get rid of the clutter in your home.
• Wear flat shoes or slippers.

Will I need to Hire someone to help me?

 Surgery can sap your energy for days or weeks afterward. You may need some help from your family or a health care professional.

Make arrangements in advance if your doctor suggests getting a nurse, physical therapist, or health aide. You can get recommendations from your friends, doctor, hospital’s home care department, or insurance company. Make sure you schedule the first visit before you leave the hospital.

Helping Your Loved Ones Socialize

Spending time laughing and catching up with friends increases endorphins in the body, which are your happiness hormone. Isolation is linked to depression, and can be avoided with some planning between you and your loved one. Visiting them is crucial, but it helps for them to make friends their age and socialize with their peers as well.

In addition to happiness, seniors also achieve a sense of independence through socializing with other seniors. It improves their confidence in doing things on their own, and helps them feel less isolated in the sense that they can meet others who might be experiencing similar struggles and successes.

Seniors who socialize are generally healthier. They have decreased incidents of dementia, live longer and experience less falls or other accidental injuries. 

Address What Might Be Stopping Them

Getting to the root of why your loved one is experiencing isolation will help you create an action plan with them to meet new people. One primary cause might be lack of transportation. If your senior cannot drive themselves, can you offer to drive them to meet ups? Or can you help them learn to navigate public transportation to get to their favorite spots in town? If you lack time to drive your loved one to and from events, Aroga caregivers can make sure they get to their meet ups safely and on time.

Hearing and vision problems might impede your loved one from initiating social interactions. Encourage them to get a hearing and vision test done. A hearing aid or new glasses might boost their confidence and help them feel more comfortable interacting with peers.

If your loved one suffers from incontinence or another heath condition they may be embarrassed about, they may feel scared to navigate the social scene and experience an accident. If they are managing their condition just fine, a pep talk or accompanying them on a test run on the town is probably all they need. If they are struggling to manage symptoms, our caregivers can help them gain a sense of control over their symptoms to prepare for social outings, or they can be on call during their meet ups in case of an incident.

Find Activities in Your Area

Once everyone is comfortable, sit down with your loved one and search for senior clubs and events in your area. Novant Health and other medical centers typically host socials and educational events for seniors. Finding a group that meets regularly will help your loved one develop a routine. You can also help them plan an event or dinner in their home for new friends.

We would be happy to help your loved one get out and meet new people! For more information about how Aroga can help, please visit our services page. Additionally, follow us on Facebook and LinkedIn for updates on events in the greater Charlotte area.

Negative Effects of Antibiotics

Most of us we find ourselves, at least once a year, sitting in the doctor’s office to get a prescription for antibiotics, or even reaching for last years leftovers. If this sounds familiar, you certainly wouldn’t be alone. Antibiotics are the number one most commonly prescribed drugs in the United States.

We understand that when used properly, antibiotics can eliminate life threatening bacterial infections. However, according to a 2014 study published in BMC magazine, nearly 50% of antibiotics prescribed for home use are unnecessary. What’s the big deal, aren’t we better off being “safe than Sorry?” The answer to that is no.

Antibiotics are used to treat bacterial infections; however, when taken it cannot differentiate between the “bad” microbes and the “good,” consequently it kills both. The microbes in your gut play crucial roles in digestion, immunity, metabolism, and mental health. Sixty to eighty percent of your immune system is located in your gut and ninety percent of your neurotransmitters, the chemical messengers that help regulate mood, are produced in the gut. Not only is the gut often referred to as the second brain, it is recognized as an organ itself.

Taking antibiotics affects the body in areas of glucose metabolism, food digestion, memory development and brain cell growth and damages the immune system. Let’s not forget, antibiotic resistance is also a serious problem associated with overuse. Maintaining the proper balance of bacteria and other microorganisms in the gut is crucial, not just to digestion, but overall health and wellbeing. Studies suggest after one round of broad spectrum antibiotics it can take the body up to a year for the gut to get back to healthy homeostasis.

What can we do? First, get a good probiotic and use it during and after taking antibiotics. Second, eat “gut healthy” foods such as yogurt, kombucha kefir, kimchi and sauerkraut, that help cultivate new microbiota. Lastly, and most importantly, remember that antibiotics should always be carefully used. Sinus infections, middle ear infections, cough and even sore throat are most often viral and antibiotics will not help.  

How to Stay Positive as a Caregiver

At Aroga, we believe in the power of positivity. Sometimes when circumstances change, though, and we lose sight of what once excited us and fueled that positivity. When your role changes from visitor to caregiver, it can be difficult to shake some feelings of negativity. Good news: you are not alone! There are many people who feel this way. More good news: we’ve compiled some tips to help you shake those feelings right now. First, let’s try and figure out the root of the problem.

Where is the Negativity Coming from?

Identifying the cause of your feelings and attitude can help you pinpoint some tactics for kicking that negativity to the curb. Stressors are an inevitable part of life, but we have the power to face them head on.

Is the negativity and stress carrying over from something outside of the relationship with your loved one? Perhaps you’re working longer hours to snag a promotion, or your child is struggling with their schoolwork and you’re having to relearn algebra to help them. We are invested in so many things, and making visits to care for your loved one can add even more stress. Think about where you can ask for help. Can you hire a tutor for your student? Can you maximize your regular work hours to accomplish more while avoiding staying after everyone leaves? Carrying the weight of all these responsibilities can lead to resenting tasks you once held dear.

The last cause of stress is the hardest for anyone to face. If your loved one is a parent or grandparent, chances are you remember them having more energy, more vigor towards life, and perhaps much better health. It can be difficult to watch a loved one age or become ill, especially when it means they can’t take care of themselves. After all, these people once cared for you! The role reversal can be fulfilling, but it might also make us feel sad. These feelings are normal and expected. You are not alone.

“The simple act of caring is heroic.” –Edward Albert, actor

Power Your Positive Mindset

Take some time for yourself every day. Exercise, meditate, or just spend some time cozied up in your favorite corner of your home for a few minutes. Having some time to reflect on your day away from everything and everyone will help you recharge.

Keep a gratitude journal. When you’re feeling pessimistic, it can be hard to notice the most joyous parts of our lives. Take a few minutes each day – perhaps over your favorite cup of tea or coffee – to write down some things you’re thankful for. Do this each day for a week without writing any item twice. Bonus: if there are people on your list, send them a quick note that you are thinking of them and are thankful for that relationship. You’ll make their day, and you’ll find yourself smiling as well.

Finally, remind yourself that it’s okay to feel guilty or negative sometimes. You’re human! As hard as we may try to maintain a positive mindset, those pesky negative thoughts still sneak up on us sometimes. Try our tips and see how your outlook changes. If you find you need help caring for your loved one to achieve a positive mindset, please visit our website. We would love to help you find a professional caregiver – or at least make you smile.

Healthy Happy Heart

February is National Heart Month and a great time of the year to discuss the importance of relationships as an investment in your long-term health. Studies show that individuals with satisfying relationships with family and community are happier, healthier and live longer. Healthy relationships improve various body functions such as immune response, insulin regulation, gut and cardiovascular function and mitigates the impact of harmful stress. The following are a couple interactions you can do to develop relationships while maximizing your health.

We have all heard that laughter is good medicine, it is also a form of communication that is recognized universally with well documented benefits. Laughter draws people together in ways that foster healthy relationships and triggers physical changes in the body. A good hardy laugh boosts the mood by activating the release of endorphins, decreases stress and pain and increases blood flow, improving cardiovascular function and blood pressure. We are more likely to laugh when we are in the company of others, so spend time with a lighthearted friend you enjoy laughing with, play a silly game or watch a funny movie with your spouse.

Fun fact: Laughter is contagious... Be prepared to join

Cuddling is good for your body and soul. Research on inter-personal touch suggest this action of human connection has profound physiological and psychological effects. When you cuddle with your spouse, get a massage, hug your kids or a friend the stress hormone, Cortisol, drops, Dopamine, the “feel good” hormone, increases and Oxytocin, also known as the “bonding hormone,” is released. Positive interpersonal touch is the glue that binds healthy relationships; it increases overall happiness, creates intimacy, strengthens relationships, lowers blood pressure, decreases respiratory rate, improves the immune system, decreases pain and improves sleep. Cuddle up… your heart will thank you!

Fun Fact: The sense of touch is the last to diminish with old age. Seniors need more hugs as the years go by.

Relationships are naturally occurring and essential to overall wellness. Keep in mind that investing in and improving relations is just as important to our physical and emotional health as diet and exercise.

Colorectal Cancer: Risk Factors and Importance of Screening

In February 2000 President Clinton dedicated March as the National Colorectal Cancer Awareness Month. Colorectal cancer is a cancer that originates in the colon or rectum. According to a comprehensive overview published by the American Cancer Society, colorectal cancer is the third most commonly diagnosed cancer in the US and is the second leading cause of cancer death. One in 22 men and one in 24 women will be diagnosed with colorectal cancer in their lifetime.

What do we need to know to prevent colorectal cancer?

1.     Regular screenings: Colorectal cancer starts as polyps in the colon or rectum. During a screening, polyps can be identified and removed before they turn into cancer. There are several different screening methods available, your doctor can recommend what screenings are most appropriate for you.

2.      Age: Experts recommend screening begin at 50. Studies suggest 90% of colorectal cancer appears in individuals 50 years old or older. your doctor may recommend regular screenings begin earlier if your lifestyle choices, health conditions or family history indicate you are at a higher risk.

3.     Family history: Individuals with a first-degree family history of colorectal cancer have a ten to fifteen percent higher chance of developing the disease.

4.     Lifestyle choices: Obesity alone increases the risk of colorectal cancer by 30%. Other risk factors include, smoking, heavy alcohol use, diets high in red and processed meats and sedentary lifestyle.

5.     Health conditions: The risk for colorectal cancer is higher for individuals who have type 2 diabetes, inflammatory bowel disease, Crohn’s disease, or ulcerative colitis.

6.     Warning signs: Colorectal cancer is a silent disease and typically develops with few or no symptoms at all. When symptoms do present, they include changes in bowel habits, blood in stool, diarrhea, constipation, gas, bloating, cramps, weight loss, nausea, vomiting and tiredness. If these symptoms persist for more than 2 weeks, it is important to see you doctor.

Colorectal cancer is preventable if detected early. Screening is not a convenient or pleasurable part of our health maintenance; however, the potential lifesaving benefits have been proven to be worth the inconvenience.   

Planning For Long Term Care Now

You can never know for sure if you will need long term care, and the hope is you never will. However, an unexpected injury, illness or surgery can change everything. The best time to talk about long term care and your wishes is when you are clear of mind and before you need it. Individuals or loved ones with Alzheimer’s Disease or other cognitive impairment should begin planning as soon as possible.  

Advanced planning gives you time to research service providers in your community and what they cost. In thinking about long term care, it is important to consider where you want to live. If idea of moving to an assisted living facility or nursing home makes your heart flutter, you are not alone. 90% of seniors want to keep their homes and remain living in them for as long as possible. The good news is, home care professionals can come to your home and provide most eldercare services that hospitals provide. For example, instead of going to a rehab center or nursing home after a hip replacement, you can go back home where a physical therapist helps you recover and a home health aide tends to your home and needs until you recover.

Advanced planning allows you to make important decisions while you are still able which can make all the difference when the time comes. Begin by thinking about what would happen in the event of illness or injury and talk to your family and friends about your wishes. If you are one of the majority who intends to remain at home, be clear about what your home care wishes are and interview several agencies to find a model that is right for you or your loved one.

Admittedly, the topic of long term care is not pleasant, especially if you are healthy now. However, by making your decisions known and clear in advance, it ensures your wishes both medically and financially will be carried out. In addition, having your decisions squared away is one of the greatest gift you can give your loved ones.

Where to Start if you are Looking for In-Home Care

Making sure our loved ones are well cared for is a top priority. That’s why so many of us do it ourselves. After all, if you want something done right, don’t you have to do it yourself? Not necessarily. Balancing work, a growing family, and more can make caring for a loved one more difficult. We’re here to help.  Choosing the right caregiver for your loved one can be a difficult decision, so we’ve come up with some checklist items to help you assess your needs when looking for an in-home care provider.

Time

Think about how much time you are realistically able to give to caring for your loved one, versus how much time you wish you could spend with them. Do you need 24/7 help, a daily visit, or just one check-in per week? Consider how often you’d like some assistance.

Tasks

We know how difficult some housework can be for patients who struggle with mobility, so ask yourself: what else needs to be done? Caregivers not only provide medical assistance to patients, but can also tackle some light laundry and household responsibilities so you and your loved one’s peace of mind and safety needs are met.

Techniques

In addition to medical services, some in-home caregivers can offer holistic healing remedies to help patients relax and ease symptoms of a variety of ailments. They may do so through the use of breathing techniques and essential oils. If you value strength of the mind and spirit as much as physical needs, a caregiver who offers some holistic care may be right for you and your loved one.

Once you evaluate the needs of yourself and your loved one, research local in-home caregiver referral services. Agencies can consult with you to determine who might be the best fit for you. If you’re located in North Carolina, Aroga home care services can refer caregivers who can meet a myriad of needs, including:

• Bathing and personal hygiene care,

• Alzheimer’s/Dementia care,

• Light housekeeping and laundry,

• Meal preparation,

• Palliative care,

• And so much more!

We refer caregivers that provide companionship. Your loved one will be cared for by certified professionals who bring positive energy and care to their work. Sometimes if you want something done right, you’ll need a little bit of help. Visit arogacare.com to see how Aroga home care services can help you.

Looking for a Caregiver? 5 Tips to Help You Get Started

1.    Assess the level of care needed

Once it becomes apparent that you or your loved one needs assistance from an outside provider, the next area to assess is care needs. Often hospital nurse case managers or physicians will determine what level of care is appropriate; however, many loved ones find themselves needing to make those decisions on their own. Among other things, caregivers can help with dressing, bathing, feeding and medication reminders as well as assist with household duties such as cooking, cleaning and laundry. Additionally, caregivers can go to appointments and attend doctors’ appointments serving as a second set of eyes and ears.

Aroga’s team of professionals are experienced in helping clients determine the most appropriate level of care. Knowing what the care needs are will help determine the caregiver skill level that is needed well as the cost aligned with those needs.

2.Get the most qualified Caregiver

Although home care companies may have a tendency to match clients with the most available caregivers it is important to ask for the most qualified caregivers, especially when dealing with specific conditions such as post-surgical care, dementia and chronic illness. Many home care companies focus on the amount of time they have been in business; however, the more important question should be how much experience does the caregiver have?  The average agency in 2016 had a 60% caregiver turnover rate and employees with on average 1-2 years of experience.

One principle difference with Aroga is that caregivers we refer have approximately 8-10 years of experience. Aroga’s professional team has over 35 years combined experience in home care and understand the unique needs of their clients. We ensure clients get the most qualified caregivers by matching them with providers who meet their spicific requests and unique needs.

3.    Interview Caregivers

It is important to find a caregiver you are completely happy with. It may take interviewing several caregivers before deciding on an individual that is best for you.

Aroga is happy to refer several care providers for you to interview to ensure you are completely comfortable with your caregiver. We offer reviews and references to help you make the best decision for you or your loved one.

4.    Make sure Credentials are Checked

Most providers are Certified Nurse Assistants (CNA’s) and have completed a training program and competency exam. Home care companies are mandated to conduct background checks, but it is also a good idea to ask for references and reviews on caregivers. Knowing a caregiver’s background and getting feedback from individuals who have worked with them in the past can help confirm experience and competency. 

Caregivers in our registry carry their own professional liability insurance and all providers undergo a thorough background assessment and screening process before being referred to clients. All caregivers referred by Aroga must pass through a background check and screening process that includes…

o   Social security number trace and verification

o   Federal and state criminal records, felony and misdemeanor verification

o   National sex offender registry check

o   Motor vehicle check

o   License/credential verification

Aroga is insured, bonded and accredited through the Better Business Burrow.

5.    Cost should reflect experience 

Many agencies have a set price point regardless of the experience and client service needs. Often times experienced caregivers are underpaid leading to high turnover rates and less available qualified caregivers.

Our mission with Aroga is to refer caregivers that are qualified and will continue providing services for the duration care is needed. Caregivers in our registry can negotiate their rate based on the level of care needed and their experience. Basically, the more experience and specialty training a caregiver has the higher their compensation they receive and higher the cost. Cost is often a deciding factor when clients are looking for care providers, we are committed to ensuring our clients get what they are paying for.