A Senior's Guide to Understanding and Overcoming Frailty

It's natural to slow down a little as you age, but frailty syndrome is something more. It's also a rising concern as the population grows older.

According to researchers at Johns Hopkins, about 12% of Americans age 65 or older are considered frail. Plus, your risk doubles if you're 84 or older because the rate rises with age.

Symptoms include feeling exhausted, losing weight, and having difficulty completing everyday tasks like dressing and shopping. You're also likely to become sick more often and recover more slowly.

On the bright side, many aspects of frailty can be prevented and reversed with simple lifestyle changes. See how you can spot the warning signs for frailty and learn to protect yourself.

Dealing with the Physical Side of Frailty

1. Exercise regularly.

Being active is one of the most effective ways to age gracefully. Develop a variety of workouts that will keep you motivated. Incorporate more movement into your daily routine by climbing stairs and gardening.

2. Train for strength.

Without exercise, the average 30-year old can start losing up to 5% of their muscle mass every 10 years. Slow down the process by building up your biceps. Lift weights or do pushups.

3. Choose nutritious foods.

Avoid dramatic weight loss by figuring out your calorie needs with your doctor or an online tool. Focus on vegetables and other whole foods that provide adequate protein and vitamins. Frequent snacks and high-energy drinks may help if you need to eat more.

4. Enhance your balance.

Good balance protects you from falls, and may even sharpen your cognitive skills. Sign up for yoga classes or practice standing on one foot.

5. Adapt your home.

Your environment matters too. Check your banisters and outdoor lighting. Put a mat under slippery area rugs. Install safety bars in your bathroom around the tub and toilet.

6. Manage chronic conditions.

Keep diabetes and high blood pressure under control. Otherwise, chronic conditions can intensify the effects of frailty.

7. Talk with your doctor.

Discuss your individual needs with your health care team. Your physician may be able to recommend lifestyle changes and adjust your medications.

Dealing with the Mental and Social Aspects of Frailty

1. Continue learning.

Your brain needs exercise too. Gaining knowledge and mastering new skills sharpen your thinking. Mental stimulation also helps to prevent some forms of dementia. Take astronomy classes or read about world history.

2. Find a hobby.

Turn off the TV and do something more rewarding with your leisure time. Play chess or work in your garden.

3. Stay in touch.

Connect with your loved ones. Schedule a weekly date to gather with friends for coffee or a Pilate's class. Visit your family in between holidays. Use video conferences to chat with your grandchildren if they live far away.

4. Make new friends.

Many adults find that their social circle starts to shrink in their later years. Reverse the trend by finding new companions. Join a walking club and strike up a conversation with a few members who seem interesting.

5. Eat together.

Maybe you skip dinner because you feel lonely at a table for one. Contact your local senior center to see if they host a lunch program. Invite your neighbors to a regular Sunday morning potluck brunch.

6. Think positive.

A cheerful attitude reduces the risk of frailty. Optimism and gratitude help you to feel happier and healthier, and make smarter choices.

The golden years can be a happy and fulfilling time for seniors and their families. Stay active, eat well, and connect with family and friends so you can stay fit mentally, physically, and socially.

A Senior’s Guide to Strong Hands

Are you losing your grip? As you age, you may find yourself dropping more things and wondering why the lid on your peanut butter jar is screwed on so tight.

While a few grey hairs are no big deal, having strong hands may be more important than you think. Many studies show that a weak grip is associated with increased risk for heart conditions, dementia, and other health issues.

You can slow down and even reverse the effects of aging on your hands. Find out more about how to keep your hands healthy in your senior years.

Benefits of Strong Hands:

1. Remain independent.

Muscle mass is the reason behind the close relationship between grip strength and overall health. To stay active, it’s important to work at overcoming the natural loss of muscle that accompanies aging.

2. Protect your heart.

Would you believe that grip strength is more important than blood pressure in predicting heart disease? Strong hands reduce your risk for heart attacks and strokes.

3. Stay sharp.

One study found that an 11% drop in handgrip puts you at a 10% higher risk for severe cognitive impairment. Taking care of your hands may also enhance your memory and other mental skills.

4. Cope with arthritis.

Doing exercises for your fingers and wrists will reduce inflammation caused by arthritis. You may enjoy greater mobility and less discomfort without having to take medication.

5. Boost your energy.

Fatigue is not an inevitable part of aging. Increased muscle mass makes it easier to stay active and do the things you love. It may also help you to burn more calories and avoid gaining weight.

6. Recover faster.

As you grow older, you’re probably concerned about how long it will take you to recover from surgery, illnesses, or accidents. You may be able to speed up the process by staying fit.

Ways to Strengthen Your Hands:

1. Test yourself.

You can get a rough estimate of your grip strength just by noticing how much effort it takes for you to pull a zipper or open a jar. For a more precise reading, buy a hand dynamometer or ask your doctor to test you during your next visit.

2. Do pushups.

Many upper body exercises will give your hands and wrists a workout too. That includes pushups, planks, pullups, and just about anything that requires you to hold a dumbbell or barbell.

3. Flex your wrists.

For powerful wrists, you can also do curls. Sit down with your wrist hanging close to the edge of your knee and flex your wrist up and then back down to a neutral position. Do at least one set each with your palms up and with your palms down.

4. Target your fingers.

There are also a variety of exercises you can do with just your fingers and thumbs. For example, extend your thumb out away from your hand and then move it across your palm and back to the starting position.

5. Use props.

For more variety, buy some props or use ordinary objects to exercise with. Squeeze a stress ball or wring a damp washcloth.

6. Eat more protein.

Many experts believe that seniors need to eat more protein. Smart choices include eggs, tofu, fish, and dairy products. You may also want to sprinkle protein powder into your coffee or other dishes.

7. See your doctor.

Talk with your doctor about how your hands could be affecting your overall health. Your physician can make recommendations appropriate for your individual needs, including referring you to a physical or occupational therapist if necessary.

Your hands need exercise just like the rest of your body if you want to stay fit. Whatever your age, start today to eat a balanced diet and do exercises that will strengthen your grip.

Learn more about your health online when you read the rest of our information here about: Anti-Aging guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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