8 Attainable Health Goals for Seniors

It is so important to set attainable health goals for ourselves, especially as we age, so we may remain as independent as possible. Year after year, over 95% of Canadian seniors clearly state they wish to Age in Place, by which they mean remaining in their own homes and communities. Shylo aims to begin the new year by supporting seniors to live their best lives. We hope these eight tips will help you each attain your optimal health.

1. Make Your Emotional Wellbeing a Priority

A positive attitude and stable emotional balance contribute to our improved overall health and longevity. Ways we can cultivate a sense of purpose and find joy in everyday life include:

• Volunteer for a local cause, mentor younger individuals, or participate in activities that bring you fulfillment. 
• Practice gratitude journaling or engage in spiritual activities such as meditation or prayer. 
• Seek professional counselling or support groups if you're feeling overwhelmed or isolated. There is absolutely no shame is asking for support!

2. Develop and Maintain a Healthy Sleep Routine

Many of us struggle to get the 7-8 hours of sleep recommended for Canadian adults which we know interferes with our memory and mood, potentially leading to cognitive decline and depression, as well as decreased energy levels and increased risk for heart disease. 

It is vitally important for us to establish and practice a sleep routine by:

• creating a calming bedtime routine, such as reading or listening to soft music. 
• avoid blue light from electronic devices which tricks the brain into thinking it's daytime and delays the release of melatonin, our sleep hormone.
• going to sleep and waking up at the same time each day.
• avoid caffeine or heavy foods for at least 2-3 hours before going to bed. 

3. Stay Physically Active (within reason)

Regular physical activity has been proven to reduce the risk of chronic diseases like Heart Disease, Diabetes, and Osteoporosis.  

Find activities you enjoy and make them part of your weekly routine so you don't avoid them or make excuses. 

Many seniors enjoy:

• taking a 20-30 minute walk in their neighbourhood or local park, four times a week. Many people find walking in a hallway feels like forced exercise, whereas taking a stroll in a local park is so enjoyable the time flies by and we look forward to our next visit. 
• do not push yourself beyond what feels safe and comfortable. If you can only manage to walk for five minutes the first week, simply set a realistic goal to increase your endurance by 5-10% every other week. 

•  joining a low-impact class like swimming or Tai Chi at a local rec center, both of which increase flexibility, balance and strength. 
• stretch at home when you first wake-up, and before bed; use light resistance bands to help maintain muscle strength and bone density.

4. Manage Chronic Conditions

By managing our chronic health issues, we can enjoy an improved quality of life, reduced hospitalisations, and even slow disease progression in many instances.

Our best strategy is to maintain regular health check-ups and follow treatment plans for existing conditions.

If you have been diagnosed with Hypertension, Atrial Fibrillation, Congestive Heart Failure, or any other cardiac issue: monitor and record your vital signs, including blood pressure and pulse daily, as well as recording your weekly weight. 

If you are Diabetic, measure your fasting blood glucose daily.

Attend regular physical therapy or support groups for chronic pain or mobility challenges. 

Take all medications as prescribed. Promptly report any side-effects to your doctor or pharmacist.

5. Prioritise Nutritional Health

Aim to consume a balanced diet rich in nutrients. Eating a variety of colorful foods will enhance your nutrition by providing different health benefits.

Orange and yellow: Carotenoids in these fruits and vegetables reduce our risk for heart disease, strengthen our immune systems, and improve vision. An added bonus is they help to fight free radicals that cause skin to age, so try to add an orange fruit or vegetable to your diet daily. 

Green: Cruciferous vegetables--our dark green leafy friends--like broccoli and cauliflower contain indoles and isothiocyanates which are neuroprotective, have anti-inflammatory properties and may help prevent cancer through their antioxidant effect. Indoles can also be found in Brussels sprouts, kale, cabbage, bok choy, collard greens, watercress and radishes. 

Blue: Most people are familiar with the 'Super Food' blueberries. Most berries are a nutritional powerhouse of vitamins, minerals, fiber and antioxidants. Berries may also be effective in treating various digestive and immune-related disorders

Red: Red fruits and vegetables like beets, red bell peppers, watermelon, tomatoes, and strawberries, contain phytonutrients which haven been shown to improve exercise performance and benefit cardiovascular health. They also contain anthocyanins which may improve cholesterol levels.

Purple: Eggplant, blackberries, cherries, figs and plums are examples for purple foods that are known to boost cognitive health, reduce blood pressure, improve skin health and prevent UTIs. They also have cancer-prevention properties and promotes cardiovascular health. 

White: Onions, cauliflower, and garlic are white and provide their own benefits, in fact, recent research has shown that white foods are just as nutritious as their bright-colored counterparts so remember to include barley, water chestnut and pears in your weekly diet.

6. Foster Cognitive and Mental Health

It has been proven that mental stimulation reduces the risk of cognitive decline while social and emotional engagement decreases feelings of isolation and loneliness. 

We should all aim to engage in activities that stimulate our brain and promote emotional wellbeing. Add at least two mentally-stimulating activities each day that you enjoy. Many seniors enjoy:

• crossword and jigsaw puzzles (many libraires loan jigsaw puzzles out).
• take a class at the local community center to learn a new language or musical instrument, or join an art class.

• learn a new age-appropriate sport you may not have had time to enjoy earlier, like Lawn Bowling or Golf. Pickleball is very popular these days.
• Practice meditation or mindfulness to reduce stress and anxiety. 

7. Focus on Fall Prevention

Reducing falls prevents injuries that could significantly impact your mobility and independence. 

Minimise your risk of falls through preventative home safety measures and balance training.

• Have grab bars professionally installed in your bathrooms around the toilets and in the shower. 
• Use sturdy non-slip mats and ensure you have adequate lighting around your home, indoors and out. 

• Participate in balance-focused exercises like Tai Chi or Yoga.
• Wear supportive footwear inside your home, and slip-resistant footwear outside. 

8. Schedule Regular Preventive Screenings

Preventive care ensures early detection and treatment of potential health issues, reducing complications and allowing you to remain independent in your own home for as long as you wish to. 

Stay proactive in managing your health by:

• Scheduling regular checkups with your primary care Physician or Nurse Practitioner.
• Discuss the benefits of regular cancer screenings and vaccinations for preventable illnesses like Influenza, Shingles and Pneumonia.
• Monitor your bone density and vision regularly to address age-related changes.

Improved Health Outcomes When Seniors Recover at Home

Numerous studies highlight the benefits of adults recovering at home, which include improved health outcomes, enhanced quality of life, and greater independence. Advantages for seniors to recover in their own homes, include:

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Physical Health Benefits

Reduced Risk of Hospital-Acquired Infections: Hospitals, despite their sterile environments, can be hotspots for infections. Seniors often have weakened immune systems and are particularly susceptible to complications from opportunistic, nosocomial infections. A study published in the Journal of Hospital Infection revealed that seniors recovering at home faced significantly lower risks of acquiring hospital-associated infections such as MRSA and C. difficile compared to those who recovered in acute care, residential care, and Assisted Living facilities.

Faster Recovery Times: Familiar surroundings can speed up the healing process. The Canadian Institute for Health Information (CIHI) reported that seniors recovering at home showed quicker recovery rates and fewer complications post-surgery than those who remained hospitalised.

Psychological and Emotional Benefits

Improved Mental Health: The emotional comfort of being at home, surrounded by personal belongings and loved ones, cannot be overstated. This familiarity and emotional support contribute significantly to the mental well-being of seniors. According to a study by the Canadian Journal on Aging, seniors recovering at home experienced lower levels of anxiety and depression compared to those in institutional settings. Improved mental health has a direct effect on improved physical health and recovery. 

Reduction in Cognitive Decline: Cognitive health is another crucial aspect of ageing. The same study found that the risk of cognitive decline was reduced for seniors recovering at home. Engagement in familiar routines and the presence of loved ones play a role in maintaining cognitive functions.

Social Benefits

Increased Family Involvement: Recovering at home allows for greater family involvement, which can be both emotionally and physically beneficial for seniors. Family members can provide personalised care and support that might not be feasible in a hospital or care facility. This involvement can lead to better adherence to medical advice and medications, thereby improving overall health outcomes.

Community Integration: Seniors recovering at home remain integrated into their communities, maintaining social connections that are vital for mental health. According to Statistics Canada, seniors who stay connected with their communities report higher levels of life satisfaction and lower levels of loneliness, anxiety and depression.

Economic Benefits

Cost-Effectiveness: Home recovery is far more cost-effective than extended hospital stays or moving to senior care facilities. The CIHI reports that home-based care for seniors is less expensive for both families and the healthcare system.

Reduced Burden on Healthcare Facilities: Enabling seniors to recover at home alleviates pressure on healthcare facilities, allowing hospitals to allocate resources more effectively and provide better care to those who truly need acute care.

British Columbia’s Home Care Program

British Columbia’s Home Care Program has been a forerunner in promoting home recovery. The program has shown that with proper support and resources, seniors can recover at home with remarkable success. The program provides medical care, physical therapy, and social support, ensuring that seniors receive comprehensive care in the comfort of their homes. Outcomes from this program have been promising, with participants reporting higher satisfaction rates and improved health outcomes compared to those in institutional care.

In Summary

Recovering at home offers seniors many advantages, from reduced infection risks and faster recovery times, to improved mental health and social integration. The economic benefits further underscore the viability of home recovery as a sustainable model for senior care. As the senior population in Canada continues to grow, it is imperative to adopt and promote home recovery programs to enhance the quality of life and health outcomes for our elderly citizens.

For healthcare providers, policymakers, and families, investing in home care services and support systems is not just a compassionate choice but a pragmatic one that promises better health outcomes and a higher quality of life for seniors.

5 Avoidable Reasons Seniors Are Put In Long Term Care Against Their Will

The Message Is Loud and Clear: Seniors Want to Age in Place, in the Comfort and Security of Their Own Home

Sadly, too many seniors are taken out of their homes and placed in Residential Care facilities against their will when a few basic steps could have prevented this. Read more to learn how you or a loved one can safely remain in your own home for as long as you choose.

1: Falling at Home

Falls cause 85% of seniors' injury-related hospitalisations, 95% of all hip fractures, and over one third of seniors are admitted to Long-Term Care following hospitalisation for a fall.1

The good news is that the risk of falling can be significantly reduced by making some simple modifications around your home. A Geriatric Nurse Specialist can help assess your home for dangers and suggest a few simple steps to reduce your risk of falls and injury in your home. Shylo's Registered Nurses, with decades of experience supporting seniors in the community, can quickly identify factors that can increase a senior's risk to fall such as reduced eyesight and issues with balance and gait. Age-related loss of muscle mass or Sarcopenia,  and blood pressure that drops too much when you get up from lying down or sitting or Postural Hypotension, are additional risk factors for falling.

According to the Canada Mortgage and Housing Corporation, home modifications can significantly reduce the risk of falls and accidents.2 Evidence shows that preventing falls requires interventions that target more than one risk factor.2 Slippery floors, area rugs, clutter, poor lighting, and lack of handrails can contribute to falls. Falls caused by detached throw rugs or loose carpets are a major cause of injury in older adults. The danger of these unsecure rugs is due to their tendency to bunch up, making them easy to trip over.

Seniors can benefit from simple and affordable home modifications, such as installing grab bars in bathrooms, having low-impact underlay and anti-slip flooring installed. Some seniors may also consider more advanced modifications if they intend to be in their homes for many years and have mobility issues. They may consider ramps for wheelchair accessibility, or adding a stairlift or home elevator. Home elevators have evolved significantly in the past decade and now take up minimal space and can be quite affordable.

Of course, moving to a one-level townhouse or condo can also be a sensible choice for individuals with chronic mobility challenges. We encourage adults considering downsizing to have a moving concierge help to plan your move, and use a reliable local mover to execute the move. 

2: Medication Errors

Seniors often take multiple medications, which can be confusing and potentially dangerous if not managed properly. The Canadian Institute for Health Information reported that in 2019, about 65% of seniors aged 65 and older were taking five or more prescription medications.3

In 2021, seniors living in residential care settings were 3 times more likely to be prescribed an antidepressant or benzodiazepine, and 8 times more likely to be prescribed an antipsychotic, compared with seniors living in the community.4 Residents of congregate  care facilities are increasingly being placed on antipsychotic medications despite having no proper diagnosis to warrant their use. In 2016, 16.1% of nursing home residents were given antipsychotic medications.6 Use is much higher among residents with dementia - the very individuals that the FDA warns are at serious risk of medical complications and death from taking antipsychotics.5

Although it may be appropriate for some seniors to take several drugs, the use of multiple medications, known as polypharmacy, increases the risks of drug interactions and side effects. The number of seniors taking five or more drugs was more than double those taking less than five drugs. Roughly 69%, or 1.8 million of all seniors in Canada, were taking five or more drugs from different drug classes, with nearly 10% (293,441 seniors) taking 15 or more. This increased with age, with those who were 85+ being twice as likely to take at least 15 drug classes compared with those in the 65–74 age group.5

Medication organizers and reminders can help seniors manage their medications effectively. Pharmacists can also provide medication reviews to ensure safe usage. Home Care RNs and Home Support Workers can also assist with medication administration and oversee that seniors take their medications as prescribed and watch for complications related to the over or under use of medications. 

3: Poor Nutrition

Poor nutrition can trigger additional health problems. A lack of essential nutrients like proteins, vitamins, and minerals can compromise the immune system, making seniors more susceptible to infections and illnesses. It can also exacerbate chronic conditions like diabetes and heart disease.

The most important factor in improving nutrition for seniors is having them actually eat the food served to them. There's no benefit moving a senior into a residence or facility that offers bland food, or one that cannot accommodate the individual's taste preferences. Congregate care homes must prepare meals that are safe for all their residents, meaning meals will be low-sodium, low-fat and no added sugar. This race to the bottom of nutritional risk factors can lead to bland and unappealing meals being served. 

Providing nutritious meals or meal delivery services can ensure that seniors maintain a healthy and balanced diet. Regular visits from Home Care Nurses can assess their nutritional needs, consider health concerns such as heart disease or diabetes, and help Caregivers plan meals that are well-balanced and nutritional while incorporating the client's food preferences. 

We work hard all our lives and should not be deprived of our favourite treats just because we're over 65. While no one will thrive on a diet of chocolate bars and soda pop, we can all enjoy tasty desserts when served as part of a sensible meal plan. 

4: Safety and Security Concerns

Friends and family sometimes worry that a senior living alone may not know what to do in the event of an emergency, but a little preparation can kept adults safe as they age in place. 

Emergency contact numbers should be handy and copies kept near the phone in rooms the senior frequents such as the kitchen, bedroom, living room, office, garage and basement if there is one. Seniors should have smoke and CO2 detectors and fire extinguishers in their homes. Fire safety education and regular fire drills can help seniors respond effectively to emergencies. Having a monitored security system helps both seniors and their loved one feel more secure in the event of an actual emergency. 

Call Alert Buttons are great for any ageing adult who has any mobility issues that increase their risk for falls and injuries. Many options are available today, but be sure to chose a style the senior will actually wear. There is nothing more useless than an emergency call button on the bedside table when the most common place for a senior to slip and fall is in the bathroom.

On top of the common safety concerns for seniors like trips and falls, fire, and medication errors, sadly there is another abuse not uncommon with seniors, and that's abuse. Around 1 in 6 people 60 years and older experienced some form of abuse in community settings during the past year. Rates of abuse of older people are high in institutions such as nursing homes and long-term care facilities, with 2 in 3 staff reporting that they have committed abuse in the past year.7

This abuse of seniors constitutes a violation of human rights and includes physical, sexual, psychological and emotional abuse; financial and material abuse; abandonment; neglect; and serious loss of dignity and respect. Regular visits by a Geriatric Nurse Specialist can watch for signs of abuse and assist the senior to get the proper support they need. 

To report suspected Senior Abuse call SAIL at 1-866-437-1940 [Toll Free] or 604-437-1940 in the Vancouver Lower Mainland.

5: Isolation

Seniors can experience social isolation and loneliness, regardless of where they live. Seniors who tend to be introverted and spend a lot of time alone are not going to change their stripes just because they move into a congregate living facility. Loners will still be loners and will shy away from group activities. Loneliness is even more common in congregate living residences. The prevalence of severe loneliness among older people living in care homes is at least double that of community-dwelling populations: 22% to 42% for the resident population compared with 10% for the community population.8

Seniors who are active in their community should be supported to remain in their home, if that is their wish. Staying in their home will provide a sense of security knowing the neighbours and neighbourhood. Being able to shop at familiar shops, go to their longtime hairdresser or barber, will maintain familiar relationships and support a stronger sense of autonomy. 

Residents living in congregate care residences can experience significant social isolation and grief that results in loneliness and other negative health consequences. Just like in high school, assisted living facilities and nursing homes have their share of mean girls and bullies. 

Seniors who live alone, whether it be in a family home, a condo, or a senior's residence, will benefit from a regular Companion who can spend invaluable one-on-one time with them, and safely escort them shopping and to appointments.  


Book a complementary Home Safety Assessment today with one of Shylo's Registered Geriatric Nurse Specialists to identify risk factors in your home. Together we can discuss simple home modifications to allow you to safely age in place. We can also discuss care options so you can maintain control of how and where you chose to Age in Place. Seniors have worked hard their entire lives and should not lose their autonomy just because they experience a health issue. 

With Shylo Home Healthcare it's
Your Home - Your Health - Your Choice TM

Resources:
1. https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/seniors-falls-canada-second-report/seniors-falls-canada-infographic.html
2. https://www.canada.ca/en/public-health/services/health-promotion/aging-seniors/publications/publications-general-public/seniors-falls-canada-second-report.html
3. https://www.cihi.ca/en/drug-use-among-seniors-in-canada
4. https://www.cihi.ca/sites/default/files/document/covid-19-rapid-response-long-term-care-snapshot-en.pdf
5. https://www.longwoods.com/content/23192/medication-use-among-canadian-seniors#
6. https://theconsumervoice.org/issues/issue_details/misusing-antipsychotics#

7. https://www.who.int/news-room/fact-sheets/detail/abuse-of-older-people 

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7205644