Osteoporosis, or porous bones, is a disease that causes bones to become so brittle and weak that coughing, falling or bending over can cause a fracture, most commonly in the hip, wrist or spine.  With osteoporosis, the healing process is slow.

According to the National Osteoporosis Foundation, 10 million Americans are estimated to have osteoporosis; 34 million more have low bone mass or osteopenia, putting them at risk of developing osteoporosis.

Osteoporosis is often thought of as a women’s disease, but this weakening of bone’s internal supporting structure affects men, too. The Mayo Clinic and the American Association of Clinical Endocrinologists (AACE) list the following risk factors in the development of osteoporosis in both men and women. Some factors can be changed while others cannot.

• Diminished bone density and early bone loss are the results of low calcium intake and low vitamin D.

“Osteoporosis is very common,” said Marianne Johnston, physician assistant (PA) and medical care provider of residents at the Wesley Homes Health Center. “If necessary, a blood test can determine your vitamin D level. Often vitamin D and calcium supplements can help you get to a normal range.” This range is determined by a T-score or measurement of bone density.

• A sedentary lifestyle leads to a higher risk of osteoporosis.
• Researchers don’t understand the connection between osteoporosis and tobacco, but they do know tobacco use affects bones negatively.
• Eating disorders, such as anorexia nervosa and bulimia put both women and men at higher risk of lower bone density.
• Alcoholic beverages may interfere with the body’s ability to absorb calcium, so consume no more than two alcoholic drinks per day. Alcoholic beverages also increase one’s risk of falling and suffering a bone fracture.
• Smoking increases bone loss. The chemical content is bad for bone cells and may prevent estrogen from protecting bones.
• Medical conditions, surgeries and medications can decrease bone wellness. Have a doctor monitor long-term use of medications in regard to bone density. He may recommend other drugs to help prevent bone loss.
• Because of menopause and its effect on estrogen levels, females are nearly twice as likely to receive fractures from osteoporosis as men.
• Limit caffeine intake. Caffeine interferes with the intestines ability to absorb calcium.
• Aging increases the risk of getting osteoporosis.
• People of Caucasian or Asian heritage are at the greatest risk of osteoporosis as are people with osteoporosis in their family history.
• Very thin men and women generally have less bone mass to draw from during the aging process.
• Excessive natural or synthetic thyroid hormone can also cause bone loss.

To keep bones healthy throughout life, incorporate these three essential components:

1) Calcium: In November 2010, the Institute of Medicine (IOM) recommended the following amounts of calcium daily from food and supplements:

• Up to 1 year old — 200 to 400 milligrams (mg)
• Age 1 to 3 years — 700 mg
• Age 4 to 8 years — 1,000 mg
• Age 9 to 18 years — 1,300 mg
• Age 19 to 50 years — 1,000 mg
• Age 51 and older — 1,200 mg

Though dairy products are a good source of calcium, other calcium rich sources include spinach, soy products, almonds, broccoli, canned salmon with the bones, cooked kale, sardines and calcium supplements.

2) Vitamin D: The ultraviolet-B rays (UVB) in sunlight help our skin produce vitamin D, and vitamin D is needed for calcium absorption. However, those who are housebound, live in higher latitude areas, have darker skin pigmentation, are very overweight, wear sunblock or avoid the sun to help prevent skin cancer are not able to absorb enough vitamin D through the sun’s rays. Include sardines, wild mackerel, egg yolks, tuna and other vitamin D enhanced foods in meals, and add a daily vitamin D supplement. The IOM recommends 400 to 1,000 international units (IU) per day, with a maximum of 4,000 IU for most adults.

3) Regular exercise: Strength training and weight-bearing exercises help improve muscle and bone health as well as balance. Weight-bearing exercises have excellent benefits, but step aerobics, dancing, jumping, running, brisk walking, racket sports and strength training seem especially helpful for building strong, healthy bones. With such a wide variety of activities, it’s easy to incorporate the daily minimum of 30 minutes of exercise recommended by the AACE.

Healthy bones are essential for a healthy lifestyle at any age. In some cases, a physician may recommend higher doses of supplements or prescribe medication.

“Diet and exercise are vital,” said Johnston. “Be sure to increase your calcium intake, especially women, and be more knowledgeable about your diet.”

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Here are some common misconceptions about home health care.

1. Home care is only for old people.

People of all ages can receive home care, including mothers and babies and those recovering from a variety of life changing situations such as car accidents, short- and long-term illnesses or other mishaps. A suitable home health care solution is whatever you and your family need it to be.

2. My family is already helping, so we don’t need additional care.

As a caregiver, you shouldn’t expect to be on call 24-hours a day. If you are exhausted or guilt-ridden, your level of care will reflect that. A home health aide can give you the opportunity to rest and recharge yourself.

3. I won’t get to choose my caregiver.

Because home care is so personal, it is imperative that you and your home care professional be compatible. You and your family should identify what you want in a caregiver so that your home health agency can match the caregiver with your needs. Establishing a high level of comfort and trust is an important step in your recovery.

4. I need homecare, but it’s not safe to invite a stranger into my home.

If you are dealing with a reputable agency, you should feel safe with your caregiver in your home. It’s far better to avoid hospital-linked infections by receiving licensed one-on-one care, and remaining home can promote a sense of calmness and comfort for patients.

5. If I can’t do it myself, I shouldn’t do it anymore.

Everyday tasks, such as shopping, housework and vacuuming can be tedious for someone with arthritis. Even organizing a closet can be exhausting for a cancer patient. These tasks can take time and energy away from precious activities with family. A qualified care provider can help you to manage these basic tasks.

6. I only need help with basic hygiene. That’s not enough for me to get home care.

There are home health agencies that offer a full range of assistance, from companionship to skilled nursing and therapy. Be sure to find a home health care agency that can provide the range of homecare that includes your needs.

7. Only wealthy people can afford home care because it’s expensive.

Because of programs like long-term care insurance, reverse mortgages, VA benefits and state and local programs such as Medicaid, families are able to afford home care for their loved ones.

8. I don’t need in-home care if I don’t know why I need it.

Your medical professional should explain to you why you need help at home. When your family arranges for a qualified homecare professional, they want life to be easier for you.

9. Care at home is inferior to what you get at a hospital.

The training of a home care professional is the same as training provided in institutions. Like a hospital, home health agencies can provide care 24 hours a day, 7 days a week.

10. Home care takes the place of a hospital or nursing home.

Home care often augments other care arrangements and helps ensure patients receive the care they need and deserve.

If you believe you or a family member might benefit from home care, call Wesley Homes Home Health at 206-870-1127.

Overwhelmingly, the mature mover’s main motivation when choosing a retirement community is to be closer to family and friends. This stands true for both retirees and pre-retirees.

“It’s nice to have familiar faces around,” said Wesley Homes’ reservation list member Ted Gary. “I know other residents at Wesley Homes, and my wife is getting care at the Health Center.”

“I know a lot of people here because they were friends of my brother,” said Des Moines resident Janey Smith. “There’s such a feeling of safety and security in living in a community like this because you know people.”

Being able to stay in one place for the rest of their lives, what care providers call “aging in place,” is also an important factor for seniors. A continuing care retirement community (CCRC) like Wesley Homes will provide health care onsite through assisted living, a home health agency and a health center. Personal circumstances change, and current and new residents want access to a full range of health care options when they need it.

“Once I decided to stay in the area I was living in to be around friends and family, I looked at the concept of continuing care,” said reservation list member Marty Kemp. “Multi-level care became very important to me.”

“I like the idea of being able to stay in place but receive care when I need it,” said reservation list member Susan Wineke. This continuum of care allows residents to recover from ailments while they are near their support system of Wesley Homes residents.

High on the top of Susan’s list of desires was an outdoor setting. “I wanted an open campus,” said Susan. “Some other places didn’t have a campus at all. Even if I were 85 and hobbling around, I’d want to be outside. The views from the buildings are icing on the cake.”

“The view is great,” said Marty. “I love that I can just step outside and enjoy the grounds at any time.”

Social connections help make us all happy and healthy, so providers need to offer programs inside and outside of their retirement community to help prevent social isolation. Intellectual stimulation and meaningful activities help provide the arena where social relationships can be cultivated.

“At Wesley Homes, there’s a sense of community,” said Susan. “I will make friends, and I will be a friend.”

Another way to cultivate social relationships is through health and wellness programs and services, which are top priorities for the next generations of residents. Marty found the portfolio of amenities and recreational activities at Wesley Homes high on her list of requirements. “The programs, the activities, libraries, exercise programs – I was looking for that feeling of gracious living. There are different interest groups, like the bridge group and the Bible study groups. And there’s meeting space on campus for my outside interests to get together,” said Marty. “Wesley Homes has been most welcoming!”

Wesley Homes offers adult day programs through its partner, Elder and Adult Day Services (EADS), on the Des Moines campus. There are also several health and wellness programs, day trips, interactive video game consoles, support groups, arts and crafts groups and movie nights. In addition to this myriad of activities, there is a closed circuit TV station run by residents.

Above all, consumers want value and choices. One size does not fit all anymore, and retirement communities are adjusting to this new reality. The new model of senior living is about convenience, choices, community and control. This includes customizing services that reflect individual expectations and add personal value to their current and future lifestyle. The ultimate aspiration of a retirement community is to create environments and lifestyles where people want to live, not where they need to live.

After his first hip replacement, he returned to work on crutches to a light duty assignment. He was not happy with his limitations! An engineer on the Boeing 787 line, Kenneth needed strength and flexibility to move in and out of the aircraft. He had to climb stairs and walk on concrete. He had to recover quickly to return to the job.  Kenneth decided this time, “I need to be able to walk five miles a day before returning to work.”

Shannon, Kenneth’s Wesley Homes Home Health physical therapist assistant (PTA), praised Kenneth. He was always cheerful and amenable in his exercise program. He added a recumbent stationary bike, which greatly helped him recover. He managed his pain well and had a positive attitude regarding his therapy. He impressed everyone by moving from a walker to a cane in three weeks.

Kenneth raved about Shannon’s assistance. “Shannon was great! She helped me with things I was struggling with like leg raises and things I couldn’t do on my own,” he said.

Now able to continue physical therapy on his own, Kenneth visits the mall for his walk fitness.  He walks a mile, sits a bit, reads a chapter in a good book and walks another mile. He’s now up to three miles a day – within reach of his five-mile-a-day goal. Kenneth plans to return to work in two weeks. “You’ve got to do the work if you want to recover,” he’s said time and time again.

Congratulations to Kenneth on his speedy recovery! He’s doing the work, and Wesley Homes Home Health is honored to have been a part of his successful recovery!

Donald returned to his son’s home after surgery, and a team of Wesley Homes Home Health clinicians visited Donald regularly. To help his incision heal, Home Health bath aide Karen took great care to keep the incision site sterile. According to Kay, “Karen was absolutely spectacular. I cannot say enough good things about her.”

The limited mobility in Donald’s back due to a previous surgery was another complication to his rehabilitation. Kay was very impressed with the Wesley Homes Home Health physical therapy assistant. The Wesley Homes physical and occupational therapists gave Donald exercises to build strength and flexibility.

Donald eagerly followed directions of Wesley Homes Home Health aides so he could return to his life in Texas. He continued to gain strength and quickly accomplished simple tasks, such as dressing, moving in and out of a chair and walking safely.

Donald and Kay returned home to San Antonio on Halloween weekend. He is walking, driving and living his life!

Congratulations to Donald on his speedy recovery! Wesley Homes Home Health is honored to have been a part of his successful recuperation!

The best way to begin the process is to define your priorities and create a master transition plan with a timeline that works backwards from your target move date. This approach offers many benefits, including avoiding the cost of moving unnecessary items, ensuring that your new living space is uncluttered and reducing much of the stress and anxiety associated with your move.

In terms of downsizing, Benevia encourages you to start in areas of your home with belongings that do not have significant financial or emotional value to you.  Tasks such as shredding unnecessary documents, having trash hauled away or emptying the junk drawer in the kitchen will give you a sense of accomplishment. This will help you move into the more complex tasks without feeling completely overwhelmed.

Please join us for “Downsizing to Simplicity,” an entertaining and informative afternoon learning tips to “right-size” your life one step at a time. This seminar is presented by Eric Rovner from Benevia, Wesley Homes’ Easy Transitions partner.

Tuesday, January 11th, 2:00 pm at Wesley Homes Des Moines

Tuesday, January 18th, 2:00 pm at Wesley Homes Lea Hill

The Easy Transitions program at Wesley Homes has been designed to assist you every step of the way through the process of making a move.

• Bring a friend for a chance to win a $100 Gift Certificate to Anthony’s Homeport Restaurant.
• Enter to win a coupon for a free pedicure and 10% Off any service for your first month of Home Health.
  

Call 206-824-5000 to RSVP because seating is limited.

Ingredients

1-1/4 cup Boiling Water (for quinoa)

2 oz. Red Quinoa, Dry

1/2 tsp. Extra Virgin Olive Oil

1 tsp. Minced Garlic Cloves, Fresh

1/3 cup Diced Celery, 1/4″ Pieces

1 tsp. Thyme, Fresh, Minced

1 Whole Bay Leaf

1/3 cup Diced Carrots, 1/4″ Pieces

2-1/2 oz. Diced Chicken, White

2-1/2 cups Hot Water (for chicken base)

2-1/2 tsp. Low Sodium Chicken Base

In a stockpot; boil water and add quinoa. Cook until al dente, approximately 10 minutes. Drain and rinse quinoa. Hold cold under refrigeration until ready for use just prior to service. Heat a large stock pot over medium heat and lightly mist pot with extra virgin olive oil spray add garlic and cook for 1 minute. Add celery and carrots and cook for approximately 3-4 more minutes or until vegetables have softened slightly. Dissolve low sodium chicken base in hot water to make stock. If pan becomes too dry add chicken stock 1 tablespoon at a time. Add chicken and cook for 2 minutes. Stir in thyme, bay leaves and chicken broth. Bring to a boil then turn heat to low and simmer for approximately 20 minutes. Remove bay leaf. Add cooked quinoa just prior to service and heat to internal temperature of 165F. Makes five servings.

Shoveling snow is an extremely strenuous activity, especially if there’s a lot of snow or if the snow is wet and heavy. Be careful to not overexert yourself. To prevent injuries when shoveling snow:

• Stretch for a couple of minutes before shoveling to loosen up muscles.

• Pace yourself to prevent overexertion. Start slow and give yourself a chance to warm up.  Once you are warmed up, maintain a steady pace to reduce stress on your body.

• Lift smaller amounts when snow is heavy and wet.

• Breathe in while lifting and out while throwing.

• Keep your feet shoulder width apart for balance.

• Hold the shovel close to your body for better leverage and less strain.

• Push snow rather than lifting it when possible, especially when the snow is heavy.

• When lifting a shovel full of snow, bend your knees, keep your back straight, tighten your stomach muscles, and lift with your legs.

• Avoid twisting your body when you throw the snow from the shovel.

• When shoveling stairs, stand lower than the step you are shoveling and pull snow toward you until you reach the bottom step. Then scoop, lift, and throw snow more easily.

• Take breaks from time to time to give your muscles a chance to relax and avoid muscle strain.

Snow blowers make clearing snow much easier than shoveling it.  However, like any machine, snow blowers can be dangerous if operators don’t take adequate safety precautions. To be safe when using a snow blower:

• Clear the area of any debris before you begin snow removal.

• Direct snow away from people and vehicles.

• Don’t exceed the blower’s capacity.

• Always stop the engine before cleaning snow from blades or chute.

• Never put your hand in the discharge chute. When the engine is turned off, clear away snow or debris with a shovel handle.

• Shut off engine and remove the spark plug wire before making repairs or mechanical adjustments.

• When clearing slopes, work up and down the slope, not across the face.

• Never leave a running snow blower unattended.

• Always handle and store gasoline safely.