How Much Water Should You Drink a Day?

Everyone knows that you should drink plenty of water throughout the day. The question is: how much should you drink? The old maxim that you should drink six to eight glasses of water per day has been heavily questioned in recent years, with some estimates rising as high as 15 cups of water. These higher estimates are usually questionable since they don’t account for water from food or other beverages. This leaves some people relieved but has others scratching their heads. If you don’t need 15 glasses, how much water do you need?

How much water should I drink a day?

The fact is, there’s no single answer to this question. The amount of water you need will depend on a lot of factors, such as the temperature around you and your level of activity. In general, you should aim for around eight cups of water per day, although other fluids are also acceptable. It’s not a disaster if you drink a little less, but eight cups of water are enough to keep you hydrated. If you’re exercising, aim to drink extra water.

Does it have to be water?

Part of the reason for the confusion over the question of how much water to drink a day is that there are other sources of fluid besides water. It might be true that, for example, an adult male could require 15 8oz cups of liquid — but that would be from all sources, not just from drinking water. Most foods contain a significant amount of water, with some vegetables consisting of over 90 percent water. Eating these foods is an excellent way to stay hydrated. Then there are other beverages. While water is generally the best way to hydrate, some people struggle to consume enough because it’s simply not very tasty. Ideally, you should drink plain water; if you can’t motivate yourself to consume enough, however, it’s okay to choose a different beverage that you enjoy more.

What can I drink other than plain water?

The most important thing about your water alternative is that it must be alcohol-free. Alcohol dehydrates your body and has several other negative health consequences.

There’s a little more leeway when it comes to drinks with caffeine. Caffeine-free drinks are better because caffeine is a mild diuretic. Even so, you will still retain more of the fluid that you drink than you excrete due to the caffeine. Try to cut down your caffeine intake, substituting a decaffeinated version of your usual drinks or, ideally, plain water.

Sodas and flavored soft drinks will hydrate you. It’s okay for one or two of your 8 oz cups of fluid to be a soft drink. You should be careful, however, not to drink products that are sweetened with sugar. Whether it’s the high-fructose corn syrup in your cola or the sugar in your iced tea, sugars can impact you negatively in several ways. Refined sugar and syrup contribute to tooth decay, disrupt your natural blood sugar, and raise your calorie intake. Some research even suggests that refined carbohydrates like sugar can make you more likely to develop diabetes. Diet drinks are not always a great solution, either. Artificial sweeteners have been associated with weight gain.

If you don’t want to drink plain water, try a healthy drink such as green tea. Water infused with fruit and herbs such as mint can also be tasty. Many people find it more pleasurable to drink their daily eight cups of water with a little lemon juice. While it’s essential to maintain proper hydration, you should avoid drinking large quantities of water all at once. If you try to consume more than two pints of water in a sitting, you may find yourself becoming nauseous and dizzy. This is called water intoxication, and it can be very dangerous. Stick to drinking about eight 8 oz cups of water per day. Source

10 Benefits of Companionship for Seniors

Most adults interact with several people regularly. From our co-workers to our spouses, we have plenty of opportunities for social engagement. Unfortunately, as we get older, things begin to change. But one thing that remains constant is the importance of companionship for the elderly. 

Companionship in old age has numerous benefits. Read on to learn why;

1.) Prevents Loneliness and Depression 

Sometimes, an older person will outlive their loved ones, which can lead to feelings of loneliness and depression. In the United States, approximately 35% of adults between ages 60 and 69 are affected by loneliness. Additionally, 25% of adults over age 70 are affected, as well.

When seniors cannot have regular social interaction, their personal care habits and diet can decline, and they stop enjoying life. Eventually, these feelings of isolation can lead to clinical depression. When a companion is there to be with them, seniors will feel loved and supported. Elderly companionship is one crucial way to help them uplift their mood and feel more energized about life.

2.) Helps with Grieving 

The loss of a loved one is never easy on anyone, especially the elderly. During the grieving process, some may lose their appetites or develop poor sleeping habits. 

Sharing the memories they had with their spouse, child, or best friend often helps seniors heal. Having a companion gives them someone to share with and encourages the healing process. 

3.) Creates a Connection to the Outside World 

The elderly often have trouble getting from place to place on their own. Another one of the many benefits of companionship for seniors is having a connection to the places they need or want to go. 

A companion, whether it’s a loved one or not, can encourage seniors to attend social events and doctor’s appointments. They may also need to provide transportation or make other arrangements, but it keeps the elderly connected to the important events in their lives.   

A companion may also schedule weekly lunches, attend the theater, or make any other social arrangement. Sharing activities with other people will stimulate the mind and keep their memory sharp. Of course, due to COVID-19, companions should make sure their activities are safe and incorporate sufficient social distancing. 

4.) Lowers the Risk of Heart Disease

A study published in 2016 by Harvard Medical School shows that people who suffer from loneliness are at a higher risk of developing coronary heart disease. They are also at a 32% higher risk of having a stroke. These statistics show that loneliness is as much of a factor for heart disease as smoking and obesity.   

5.) Reduces Stress 

When a senior has companionship in old age, it can help reduce stress. A companion gives them someone to complete simple activities with, like playing cards or painting. Companions also help control a senior’s stress level and reduce the risk of depression. Furthermore, lower levels of stress will add to an increased quality of life. 

6.) Faster Recovery

Another benefit of companionship for seniors is faster recovery from the pain associated with surgical procedures. Neuroscientists have concluded that seniors who have a friend or companion close by after medical treatment suffer less nerve-related pain. 

Additionally, inflammation levels decrease faster, which helps with the recovery process. Companionship in old age can also prevent accidents that require medical attention.  

7.) Boosts Confidence 

Having a companion or friend can give the elderly back a sense of purpose. Encouraging friendships they’ve maintained will help them feel accomplished and enhance their self-esteem. Confidence is crucial to seniors because it can decrease feelings of fear and doubt. 

8.) Protects Against Physical and Mental Illness 

We’ve all heard for many years that physical health is important to staying healthy. But for some seniors, that daily walk with their daughter is more than just a physical activity. Those 30 minutes are an opportunity to engage and connect with someone they care about. Getting physical with a companion also gives seniors a chance to talk about their feelings in a low-stress environment. 

Physical activity is important for various reasons, but social interaction has many other benefits on their mental health and “brain” health, such as: 

• Lower risk of mortality  
• Decreased risk of dementia 
• Reduced depression and anxiety 
• A feeling of safety, belonging, and security

You can give companionship to the elderly in so many ways. Whether it is a friendly conversation or completing a puzzle together, just 10 minutes of social interaction can boost their memory.  

9.) Helps the Elderly Keep Up with Correspondence 

Some people think that sending letters or Christmas cards is a thing of the past. But it might be just the perfect thing to help keep an older person happy. A companion can be there to give them some extra help with figuring out who to send cards to or even how to upgrade and send an email. Encouraging seniors to maintain correspondence with their long-time friends and family may lift their spirits. 

10.) Spreads Happiness 

A smile and laughter are infectious. When children, friends, and other family members surround a senior person with joy, they’ll have almost no choice but to surrender to the feelings of gratefulness and happiness. Source

How to Use Canes and Walkers

How do I know if I would benefit from using a cane or walker?

If you have one leg that is painful or weak and makes it hard to walk or keep your balance, a cane might help. If you have poor balance or feel unsteady on your feet, a walker might be better. The type of cane or walker that is best for you depends on your strength, fitness level, and balance. Ask your doctor for help choosing the best one for you.

How can I tell if my cane or walker is the right height?

The top of your cane or walker should be at the level of your wrist when you are standing with your arms relaxed at your side. If it is higher or lower than this, ask your doctor to adjust the height, if possible, or recommend a new size.

How do I use the cane or walker correctly?

When using a cane, your elbow should be slightly bent. Hold the cane in the hand opposite the leg that is painful or weak. Move the cane forward at the same time as that leg. When you are walking up stairs, your good leg should go up first, followed by the weak leg and cane. When you are walking down stairs, the weak leg and cane should go first, followed by your good leg. One way to remember this is the phrase, “Up with the good, down with the bad.”

When using a walker, both feet should stay between the walker's back legs. Take your time when turning. Do not lift the walker off the ground while turning.

Ask your doctor to watch you walk with your cane or walker to make sure you are using it correctly. With both a cane and a walker, you should try to stand up straight without leaning forward or to one side.

What if I still don't feel steady on my feet?

Physical therapy may help if you need to work on your muscle strength, walking, or balance. A physical therapist can help your doctor choose the right cane or walker for you and show you how to use it correctly. Your doctor can refer you for physical therapy at an office or sometimes in your home. Source

Tips to Keep Enjoying Life as You Get Older

It’s a fact of life: We all get older. But getting older doesn’t mean that you have to slow down or check out. Feeling good as you get older often is tied to activity and exercise. Just as important are sound mental health and a solid social network, says family medicine specialist Natalie Thomas, DO.

Dr. Thomas offers these seven tips to stay healthy and engaged in your later years:

Fuel up

Eat three meals daily, with an emphasis on fresh produce, lean meats and calcium from low-fat dairy products, not supplements. Limit red meat as well as salty, fatty and cholesterol-laden foods because they can spike blood pressure and/or increase the risk of heart disease. Strive to eat home-cooked food more often than processed or restaurant meals.

Move It

The secret is to find something you enjoy. Aim for 150 minutes of moderate intensity exercise a week with no more than two consecutive days off, and two days of light weight training.“A lot of people are afraid of the word fitness  because they think they have to go to a gym,” Dr. Thomas says. “But walking is one of the best things people can do for themselves.”

Other exercise options include joining a Silver Sneakers program, which offers social benefits at every workout, or low-impact activities, such as tai chi, to help with balance.

Use Your Noodle

Fuel your brain by reading, playing word or number games, and staying connected to family and friends. Many senior and community centers offer socially and intellectually stimulating programs such as speakers, card games and outings to theaters or museums.

“This will reduce urinary tract infections, other infections and sores that can affect quality and length of life,” she says.

Get Your Zzzs

Sleep needs lessen as you age, yet you may find you aren’t sleeping at night. Dr. Thomas suggests skipping daytime naps, eating well, avoiding caffeine later in the day, staying active and shunning the TV or iPad before bed.

Come to Your Senses

All senses are important to stay engaged in life, but hearing and vision are particularly important.

“When people don’t get hearing aids when they need to, or don’t get the prescription in their glasses changed, they start to lose their interaction with the world a bit,” she says.

See Your Doctor

Regular check-ups are important, even when you’re feeling fine. Often, these appointments focus on prevention.

“We monitor health problems and offer advice about your physical or mental health,” Dr. Thomas says. “With less mobility or balance, some people don’t go out and do things. We can identify adaptations, like walkers or canes, to make sure you can safely do the things you want to do.”

Practice Good Hygiene

Brush and floss teeth because poor oral care is linked to cardiovascular disease. Bathe regularly. And, if you experience urinary or fecal incontinence, change pads and clothing promptly. Source

Denture Care: How Do I Clean Dentures?

Partial or full dentures that can be taken out need proper care to keep them clean, free from stains and comfortable. For good denture care:

• Take out and rinse dentures after eating. Run water over your dentures to get rid of food debris and other loose particles. You may want to place a towel on the counter or in the sink or put some water in the sink. Then the dentures won't break if you drop them.
• Handle your dentures carefully. Be sure you don't bend or damage the plastic or clasps when cleaning.
• Clean your mouth after taking out your dentures. Use a soft-bristled toothbrush on natural teeth and gauze or a soft toothbrush to clean your tongue, cheeks and roof of your mouth. Take off any dental adhesive that is still on your gums.
• Brush your dentures at least daily. Take out your dentures and gently clean them daily. Soak and brush them with a soft-bristled brush and a denture cleanser that isn't too harsh or abrasive. This helps get rid of food, plaque and other deposits. If you use denture adhesive, clean the grooves that fit against your gums to get rid of any leftover adhesive. Don't use denture cleansers inside your mouth.
• Soak dentures overnight. Most types of dentures need to stay moist to keep their shape. Place the dentures in water or a mild denture-soaking solution overnight. Check with your dentist about properly storing your dentures overnight. Follow the manufacturer's instructions on cleaning and soaking solutions.
• Rinse dentures thoroughly before putting them back in your mouth, especially if using a denture-soaking solution. These solutions can contain harmful chemicals that cause vomiting, pain or burns if you swallow them.

Schedule regular dental checkups. Your dentist will recommend how often you should have your dentures looked at and professionally cleaned. Your dentist also can make sure that your dentures are comfortable and don't slip, and your mouth is healthy.

See your dentist if you have loose-fitting dentures. See your dentist right away if your dentures are loose. Loose dentures can cause irritation, sores and infection. They may be relined to ensure a proper fit. Your dentist may recommend a new denture if relining does not resolve the concern. Speak to your dentist to see if relining is right for you.

Typically, you should stay away from:

• Abrasive cleaning materials. Don't use stiff-bristled brushes, strong cleansers and harsh toothpaste, as they are too abrasive and can damage your dentures.
• Whitening toothpaste. This type of toothpaste often contains peroxide that does little to change the color of denture teeth.
• Products with bleach. Don't use products that contain bleach because they can weaken dentures and change their color. Don't soak dentures with metal attachments in solutions that have chlorine. These solutions can tarnish and wear away the metal.
• Hot water. Don't soak your dentures in hot or boiling water. This will keep your dentures from getting bent out of shape.

Source of this information for this blog is based on data from...Cindy Zhou, D.M.D., M.S

Are You Getting Enough Hugs?

Are you getting enough hugs? 

Virginia Satir, a world-renowned family therapist, is famous for saying “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” 

How many hugs are you getting each day? 

Since 2020 with social distancing, dramatically reduced human contact, and more digital than physical interactions, many of us are running short on hugs. These extra measures to keep ourselves healthy is causing mental and emotional health problems, lost productivity at work, reduced intimacy and trust, increased anger and aggression, and that’s just a start. As leaders, it’s essential that we take this seriously—the more emotionally and mentally balanced we are, the more we can help our teams to become so. 

4 Reasons Why Humans Need Hugs 

1. Hugs strengthen your immune system and balance your body. A hug results in some pressure on your sternum, which then stimulates the thymus gland, which then regulates and balances the body's production of white blood cells, which keeps you healthy. Hugs help increase circulation and help balance our sympathetic (fight/flight/freeze) and parasympathetic (rest and digest) nervous systems. All good. 

2. Hugs increase your feelings of safety. Hugs emotionally “feed” us, help us remember that we’re not alone, help us feel more trust with others. Ever notice how relaxed you feel after a juicy hug? Hugs remind us that we are with others. And together we can face any challenge. 

3. Hugs increase your feelings of belonging. Hugs boost oxytocin levels, which heal feelings of loneliness, isolation, and anger. Hugging is a shared experience: you’re both giving and receiving affection. Nice! 

4. Hugs increase your feelings of mattering/self-esteem, being seen, and self-love. Extended hugging (20 seconds or more) boosts your serotonin levels, causing you to feel happy and more positive emotions overall. When you see another person look at you with kindness and affection you remember that you’re loved, just like you did as a child when your parents looked at you and acknowledged you were here and they were happy you were. Source

How the Aging Brain Affects Thinking

The brain controls many aspects of thinking — remembering, planning and organizing, making decisions, and much more. These cognitive abilities affect how well we do everyday tasks and whether we can live independently.

Some changes in thinking are common as people get older. For example, older adults may:

• Be slower to find words and recall names
• Have problems with multitasking
• Experience mild decreases in the ability to pay attention

Aging may also bring positive cognitive changes. For example, many studies have shown that older adults have larger vocabularies and greater knowledge of the depth of meaning of words than younger adults. Older adults may also have learned from their many years of accumulated knowledge and experiences. Whether and how older adults apply this knowledge, and how the brain changes as a result, is an area that researchers are actively exploring.

Despite the changes in cognition that may come with age, older adults can still do many of the things they have enjoyed their whole lives. Research shows that older adults can still:

• Learn new skills
• Form new memories
• Improve vocabulary and language skills 

How the brain changes as people age

As a person gets older, changes occur in all parts of the body, including the brain.

• Certain parts of the brain shrink, including those important to learning and other complex mental activities.
• In certain brain regions, communication between neurons may be less effective.
• Blood flow in the brain may decrease.
• Inflammation, which occurs when the body responds to an injury or disease, may increase.

These changes in the brain can affect mental function, even in healthy older people. For example, some older adults may find that they don’t do as well as younger individuals on complex memory or learning tests. However, if given enough time to learn a new task, they usually perform just as well. Needing that extra time is normal as people age. There is growing evidence that the brain maintains the ability to change and adapt so that people can manage new challenges and tasks as they age.

The secrets of cognitive super agers

Some people in their 80s, 90s, and beyond defy the common assumption that cognitive decline goes hand in hand with aging. These people, called cognitive super agers, have memory performance comparable to people 20 to 30 years younger. NIA supports research to study cognitive super agers, including the “Resilience and Resistance to Alzheimer’s Disease in Centenarians and Offspring” study at Boston University Medical Campus and the “Study to Uncover Pathways to Exceptional Cognitive Resilience in Aging” at Northwestern University. Research is ongoing to understand what sets these people apart to help others prevent (or even reverse) age-related cognitive decline.

Talk with your doctor if you’re concerned about changes in your thinking and memory. They can help you determine whether those changes are normal or whether it could be something else.

The brain-body connection

There is growing scientific evidence of the brain-body connection. Not only can changes in our brain affect our thinking, but also changes in our physical health may affect our brains.

For example, an NIA-funded study of almost 3,000 older adults showed that healthy lifestyle factors — physical activity, not smoking, not drinking heavily, following the Mediterranean-style diet, and engaging in mentally stimulating activities — can have important benefits. People who engaged in four or five of these behaviors had a 60% lower risk of developing Alzheimer’s compared to those who only followed one or none. People who followed two or three of the activities had a 37% lower risk.

In another study, older adults with higher levels of physical activity showed slower rates of cognitive decline than peers who were less active. Another example of how physical health can affect brain health has to do with the heart. Observational studies have found that high blood pressure in middle age, along with other cerebrovascular risk factors, such as diabetes and smoking, increase the risk of developing dementia.

Results from observational studies such as these can’t prove cause and effect, but they point to how a combination of modifiable behaviors may affect the brain as people age and identify promising avenues to be tested further. Source