Essential Supplements for Older Individuals

As you age, it is more important than ever to make sure that your body is getting the nutrients it needs, both through your diet as well as additional supplements. Here are some of the absolutely essential dietary supplements for seniors.

Calcium

Calcium is one of the most crucial dietary supplements for seniors as they age. We all remember those milk commercials from growing up, which talked about how milk leads to strong bones. They were right! Without enough calcium, seniors are likely to suffer from osteoporosis and other bone diseases. Women are incredibly susceptible to this, but both men and women should consider adding this supplement to their diets.

B12

As you age, you may not naturally be absorbing as much B12 from your food as you have in previous years. A B12 supplement can help mitigate this problem, and can even give you more energy throughout the day!

Folic Acid

When you skip out on the folic acid, you put yourself at risk of certain conditions such as anemia. Folic acid helps your body produce red blood cells. These are responsible for blood flow and can have a huge impact on your overall health.

Multivitamin

A daily multivitamin is a bit of a catch-all when it comes to supplements. This will make sure that you are getting a wide variety of different nutrients all in one pill. Talk to your doctor about specific multivitamin recommendations.

Omega Fatty Acids

When it comes to your vision, joints, and even daily energy, Omega 3’s are the secret to success. They can help keep your body healthy and can prevent certain conditions such as arthritis.

Vitamin D

Many people, especially in the United States, do not naturally consume enough vitamin D into their diets. Vitamin D is incredibly important and can help you more efficiently absorb calcium into your bones. Because of this, a Vitamin D supplement could be just what the doctor ordered for bone and overall body health.

When it comes to your health, nutritional supplements are an absolute must as you age. To learn more about what supplements you should be adding to your diet, check out this article.

Health Insurance Options for the Unemployed

Dealing with the possibility of unemployment is bad enough. Not having any income is very stressful, since you have no money coming in.

Further complicating matters is the loss of any associated benefits, which often includes health insurance. However, there are options, and knowing the best health insurance for the unemployed means you have a chance at getting great coverage even when you’re out of work and looking for gainful employment.

When you lose your job, you have several options in terms of health insurance to cover you while you are unemployed. The federal COBRA program will likely contact you through the mail, letting you maintain your current healthcare if you shoulder the full burden of the costs involved with the plan. This lets you keep the coverage you have at the end of your employment, but it can also be very expensive.

In most cases of unemployment, you’ll wind up with a special window to get coverage through the federal health insurance marketplace. This window is usually only open for 60 days when it’s not the yearly period for open enrollment taking place from November through December. However, you can peruse many different plans available through the exchanges, and depending on your income level in a previous tax year, you might even qualify for credits that might apply towards your premiums. Some people do this and wind up paying only $20 a month for their health insurance.

Short-term private insurance is another way to go. These policies aren’t usually as comprehensive as full health insurance coverage, as they’re more akin to catastrophic coverage options. However, they can cover you until the end of the calendar year to some degree, or at least until you find another job.

You should note that some states ban short-term insurance policies, considering them ‘junk’ insurance that aren’t worth the time and money. There is also technically a federal mandate requiring everyone to have health insurance coverage at all times, lest they face a penalty when they file their taxes. This penalty is not really enforced all that much, given the court lawsuits and politics involved with it. Having said that, going without health insurance for any length of time is a risky move.

Exercises for Osteoporosis

Osteoporosis is a condition that affects the bones. Over time, bones become porous, brittle, and susceptible to fractures. People with osteoporosis may believe that exercising could cause further damage to bones that are already weakened. This is erroneous.

Exercise For Stronger Bones

People who suffer from osteoporosis can actually benefit from weight-bearing exercises. The goal is to carefully strengthen bones by working up to a 30-minute workout of weight-bearing exercise nearly every day.

The type of exercise, amount of time, and intensity should all be monitored by a physician. People with mild osteoporosis may be able to do high-impact workouts, where someone with moderate osteoporosis may need to practice low-impact workouts. Either way, the bones will get stronger and progression of the osteoporosis may lessen.

What Types of Exercises?

People with mild osteoporosis may be able to increase bone density through jogging, aerobics, or gardening. Getting outside and weeding the flower beds or push-mowing the lawn can provide valuable exercise. Playing tennis with a friend or jumping rope alone can boost bone density if it’s done consistently.

Those with moderate to severe osteoporosis may not be able to handle high-impact workouts. The risks of fractures are greater when bones have less density. However, exercise is still necessary to preserve the bones and prevent further damage. Low-impact exercises are a wonderful way to stay healthy and strengthen bones.

Moderate osteoporosis sufferers may still enjoy dancing. Line dance with friends or hit the clubs for a night of beneficial activity. Others who prefer a quieter lifestyle can go for a hike or climb stairs. Exercise doesn’t have to be done in a class. Climbing the stairs instead of taking the elevator is a great way to get a consistent workout.

Even those with severe osteoporosis still have exercise options. Try an elliptical machine. The gliding motion works the muscles and bones without any jarring impacts. Step-aerobics is also a good option. The easiest and probably most beneficial way to work out is simply to take a walk. Walk around the neighborhood or get on the treadmill. Strive to attain 30-minute workouts. Walking is a great weight-bearing, low-impact way to prevent more damage from osteoporosis. Remember – the key is consistency.

Strengthening Your Lower Back

For a body to move comfortably, different muscles have to move as well. It is significant for the muscles to function well, for they play a vital role in the body. Sometimes it is painful and difficult to move when the lower back part is not okay. Thus, one should ensure their lower back is working well. For positive results, it is necessary to strengthen the lower back using effective measures. Below are essential exercises to strengthen the lower back.

Swimmers

One can start with swimmers’ exercises. With the swimmer’s exercise, one should lay on their stomach and extend their hands to stretch their body. From here, they should lift their shoulders and legs off the floor then paddle the legs and arms just as you would when swimming. These exercises should take about 30 to 40 seconds.

 

Back extensions

Another great exercise for strengthening your lower back is back extensions.  To do these, lay on your stomach as you extend your arms in front. From here, you must lift your shoulders and upper chest from the floor. It is important to repeat these exercises 20 times to get the right results. When doing the back extensions, it is vital not to be too hard on your body in order to avoid excess pressure on your lower back

 

Cat-cows

Cat-cows are also effective lower back exercises to strengthen your lower back. With this exercise, put your knees and hands in a four-point hold position. After doing this, you’ll need to take a deep breath as you open up your chest. From here, you should roll back your shoulders as you arch your back, which should leave you in a cow-like position. Once you’re through, you should breathe out slowly, curve your spine up and bring your stomach in. From this point, you should easily stretch your hands and knees to the floor.

 

Final thoughts

Doing the above exercises in moderation is extremely important. Having the time and ability to strengthen the lower back is crucial for good posture. These exercises will also help you prevent certain injuries and maintain good health. Practice makes perfect, and these small actions will bring a difference in your body movements.

Low-Impact Exercises for Your Joints

Low-Impact Exercises for Your JointsWhether due to age, pregnancy, or injury, needing to be gentle on the joints does not have to mean giving up on a fitness routine. There are options for different budgets and workout styles that help strengthen the body without further damaging injured joints.

Swimming has long been recommended for people with joint issues, and for good reason. The buoyancy of the human body in water relieves pressure on the joints, allowing the body to move in ways that could cause strain on land. Regular swimming has even been shown to reduce pain and increase strength in those suffering from osteoarthritis.

Elliptical machines, rowing machines, and seated stationary bicycles are all excellent choices for a cardio gym workout that prevents strain on the joints while still providing enough resistance to strengthen them. For those passionate about running, a good treadmill will be much easier on joints than running on hard concrete.

Resistance bands are a versatile, inexpensive tool that can be used for warmups and workouts. They are excellent for strengthening the joints without stressing them too much and provide a similar workout for the body as using free weights or a cable machine.

Tai chi is an ancient Chinese exercise involving gentle flowing movements. Although it was originally designed as a martial art, it is a perfect exercise for people suffering from joint problems. Tai chi improves balance, reduces joint pain, and aids in stress reduction.

Barre workout programs are an excellent choice for those suffering from joint pain. These programs focus on controlled, smooth movements performed along with upbeat music, providing a fun, energizing workout without undue strain on the joints.

Yoga and pilates are wonderful choices to stretch and strengthen the body while caring for the joints. Since yoga’s introduction to the West, its popularity has soared; the practice is beneficial for the mind and body, developing strength, flexibility, and focus. There are myriad varieties to choose from. Yin yoga stretches the body deeply but gently. Aerial yoga is beneficial for students with joint pain, as some of the body weight is supported by a fabric swing. For a more intense class, Ashtanga, Bikram, or another Vinyasa provide a tough workout without undue impact on the joints.

Tips For Staying Healthy When Returning To Work

Depending on where you live in the country, the coronavirus is likely affecting you differently than it might be affecting someone in another area. Some places have reopened entirely and more people are returning back to work, while others continue to work from home or remain unemployed. Some of you may be getting ready to go back to work, and that can be nerve racking in our current climate. If you have to return to work but worry about yours or your loved ones health, here are a few tips to help you out.

Keep Up Your Physical Fitness

One of the most important factors in your overall health is your physical fitness. If you don’t take care of your body then you’ll leave yourself defenseless to illness. If you’re returning to work and are worried about getting sick, it’s highly recommended you keep up with your fitness and make sure you eat well. Be sure to eat healthy foods such as fruits and vegetables, as well as making sure you get enough sleep and getting in regular physical activity as they can make a large difference in fighting off all types of viruses.

Manage Your Stress

Stress can have surprisingly negative effects on the human body that can potentially leave you open to illness. It’s important that you learn to manage stress if you don’t know how, as returning to work likely comes with stressful situations that will now be even more stressful due to the current climate. Be sure to keep your personal and work lives separate from one another, and look into stress-reduction apps and self-care techniques that can keep you calm, cool and collected during these difficult times.

Stay Hydrated

This may seem obvious but it’s always important to stay hydrated. Most doctors will tell you that you should be drinking 6 to 8 glasses of water each day, so if you’re not then be sure to pick up the pace. Bring a container of water with 6 to 9 cups to work each day, and drink it throughout the day. You’ll be staying hydrated before you know it.

Wash Your Hands

Just as many were saying when the pandemic first started in the United States, it’s always important to wash your hands. Make sure to wash your hands before eating and after using the bathroom, while actively avoiding touching your face or mouth. These things can be difficult, but you’ll pick up the habit before you know it. Be sure to use proper washing techniques, such as scrubbing for at least 20 seconds, and be sure not to wash your hands too much!